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Posts Tagged ‘weight loss’

Effective Clothing Layers

Everyone is different. Especially when it comes to their bodies’ response to working out. Sometimes we do not even know until the weather changes. With all this cold weather blowing through, a common problem may be keeping you inside and out of the gym. Sometimes all you need are a few helpful hints to get over the cold.

During Boot camp we have an wide variety of workouts. Sometimes these include both indoor and outdoor exercises. It is never a bad idea to bring your cold weather arsenal to each work out. To get the heart pumping, we might warm up with a quick 200-400 meter run. Some people struggle with the cold air.

I have heard people use terms like “cold weather asthma”, “burning”, etc. to describe the pain that comes from the cold air. Although, eventually, the body will acclimate itself and all will be well. If you are not moving to Minnesota, why not find an interim solution. The problem stems from the temperature difference between the cold air and our normal body temperature. It is like putting ice in boiling water.

Thin, warm gloves

At first, the ice will crack and melt. Eventually, the ice will cool down the water and the melting would occur at a more natural pace. Between these two happenings is a median that we can apply to cold air intake. It is something that impedes the direct hot on cold interaction like a buffer.

A couple of great ideas to put between your mouth and the cold air are scarves, bandannas, & face masks. Scarves and bandannas are pretty self-explanatory. Put them over your mouth. In the face mask department there is a huge selection. If you are looking to stay on the lower side of the monetary scale, a simple dust mask will do a pretty decent job. I don’t recommend this for people that wear glasses because there is not a good seal and the glasses will fog.

However, if you are an avid outdoor exerciser and want to squash this problem for good, I would recommend a runners face mask. They range in price from $5 (probably comparable in function to the aforementioned dust mask) to $85 (top of the line, fog free, too much for a southern state dweller).

Another problem that plagues the outdoor exerciser are cold extremities. Hands, feet, legs, & arms all get cold. Of course, the hands are usually the first to feel the affects of the cold weather. Get some gloves. Gloves that you don’t mind getting dirty and have a grip to them. I would check out the hardware stores or gardening departments before I looked in the winter section of the department store. Dress in layers. We all know, everyone that works out sweats.

Proof Of Work!

If you are sweating you are probably hot. Wear something underneath the long sleeves so you can be comfortable throughout your workout. Also, if you are going to be indoor and outdoor or just outdoors remember that when you sweat you will soon be colder. Sweat is liquid and reacts to the cold as such (i.e. it could freeze given the chance). The layers are good to put back on when you get cold. It is also a good idea to wear thicker socks. This will keep the cold out and away from the toes.

Get up and put your cold weather gear together. You need a buffer for the cold air, utilitarian gloves, layers, and thick socks. Sounds pretty simple, but it makes for a better work out.

Now you’re ready, so get over to the gym and let’s get training!

Welcome Lorene Ruiz to our fitness family! She is our newest Kickboxer! Welcome Lorene when you see her in the gym.

Exercise groups provide strength in numbers
January 19, 2009|Tammy Worth

<<excerpt>
Everyone knows that exercise is good for the body. But there is a growing awareness among researchers and fitness professionals that working out in groups can provide additional benefits for some.

A March 2008 study in the journal Birth by University of Taiwan researchers reported that Taiwanese women taking part in an exercise support program were less likely to have postpartum depression than those who did not. An Ohio State University study reported in the June 2007 Journal of Cancer Survivorship found that group exercise programs improved the physical and psychological well-being of women being treated for early-stage breast cancer.

These studies point to specific individuals — but anyone interested in working out with others can reap rewards. It is difficult to ascertain whether the benefits of group exercise are derived from the activity or the social interaction, but experts agree that the support, variety and motivation a group provides can help improve physical and mental health and create lasting exercise routines.

“It is known that women tend to exercise more when they perceive high levels of social support in their lives,” says Cherilyn Hultquist, assistant professor in the department of health, physical education and sport science at Kennesaw State University in Kennesaw, Ga. “Seeing familiar faces each class makes it more than a stale exercise environment. It becomes a community with common goals.”

Social interaction in group exercise settings can be a vehicle of encouragement and motivation for many, says Cedric Bryant, chief science officer for the American Council on Exercise, a nonprofit organization that promotes physical fitness and creates certification programs for fitness professionals. Group classes also create an atmosphere of accountability.

“Individuals are more inclined to come to the session because of social interaction, but also to put forth better effort because of the group dynamic that occurs with others — a positive competition, in a sense,” Bryant says.

Another advantage to working out with a group is the addition of an instructor. “Many people enter a fitness facility and bounce around on equipment with little thought or direction about their workout,” Hultquist says. “This lack of balance can lead to injury, boredom or can limit results.” By having a trained professional lead a group, participants receive the full workout experience, including warm-up, workout, cool-down and stretching.

“The goal is to acquire a new positive habit: exercise,” Bryant says. “Research clearly shows that if you find something you deem enjoyable, you will stick with it.” <<end>>

Have Weight Loss or Fitness Goals For 2010? Call Jim at 254-247-4999 to get started on your New Year resolution!

This is a late post with all that has been going on lately, so forgive me if you have been looking for your name here.

I want to welcome the following new Athletes into our fitness family:

Sabrina Watts – Boot Camp

Tonya Lowery – Boot Camp

Hey everyone! Just a reminder that we will be open Monday the 28th for regularly schedules training. See you there!

The goals are set, the plan has been made, now it’s time to pull the trigger. A goal is no good without a plan. A plan is useless if it is never executed. Bringing back the road trip analogy, it is safe to say that if the goal to go to California is set and the plan is mapped out. The next step is to get in the car and drive. Maybe, if you want to putter out of gas in 10 miles and you don’t mind wearing the same clothes everyday.

The first step in goal execution is preparation. There will always be preparation in any type of goal fulfillment. Let’s revisit John. John is going to run a 5k. He has his goal set, his plan made, and he’s off to the races. Not exactly. In order for John to properly (key word properly) execute his goal he has to lay a foundation of preparation. John will need comfortable clothes and running shoes for practice.

Also, he will have to sign up for the 5k. He should also talk to some other people that have run before. This will help him to be better prepared. The only thing left is for John to set aside time on his calendar for running. Now, in partnership with his goal and plan, he is able to execute & attain his goal. With this formula, anyone can accomplish a set goal.

Everyone has the same number of hours in a day.

What are you doing with yours’?

SHE DID IT!

Our boot camp conducted a fitness test this past Thursday and one of our Athletes lost at least 2 inches from three different measurement points as well as losing weight in the process.

Once that person hooks us up with her SUCCESS STORY, I’ll post it here for everyone to read. She can also enjoy the glory!!!

Check back soon…

As some of you may know, I had the opportunity to attend CrossFit’s level 1 Instructor/Trainer seminar this past weekend over in Allen, Texas.

Though an amazing turn of events, my duty position at work became that of Battalion Master Fitness Trainer. And not only just fitness, but CrossFit.

I was introduced to CrossFit by my great friends, Matt and Pam Munson of CrossFit Champions several years ago. I had just returned home from a tour in Iraq and was still somewhat injured due to an Insurgent mortar attack. My back was really messed up and nothing really was making it any better.

So, once when I was visiting with Matt and Pam, they said that I really had to start doing CrossFit’s method of exercise specifically using the Ab mat for situps and using the GHD machine. And, it worked. I am back on full duty capacity and going 200 mph on a daily basis.

On to my CrossFit certification. As I said earlier, my chain of command tasked me with establishing a CrossFit program for the Soldiers in our Warrior Transition Unit. Oh yeah, and they wanted it in October this year…

So, I jumped on the phone and called up Matt. He graciously listen to me ramble and excitedly shout, then gave me the information I needed to answer questions that my command had as well as put me in touch with Deana at CrossFit HQ to be able to attend a certification quickly.

Matt also put me in touch with several CrossFit Affiliate Instructors who had a great deal to do with helping other Warrior Transition Units and Wounded Warrriors with CrossFit. I have been in contact with them and am getting tons of information for our Wounded and Injured Warriors.

I had the opportunity to attend the CrossFit Level 1 certification this past weekend at CrossFit FX TX in Allen, Texas. The owner and employess right off were first rate. The seminar signup and other paperwork was done efficiently and quickly.

After one of the first lectures, Pat, Chuck and the other Instructor Ninjas offered us our first “treat” of the weekend. A introduction to the Tabata Protocol, Air Squat Tabata’s to be exact. Just at 10 body shaking minutes later, we were ready to listen to the next lecture. Gotta love CrossFit!

Part 2, Introduction to the 9 Principal Movements of CrossFit tomorrow!

The phrase, “Everything’s bigger in Texas,” rings true when we consider the current state of Texans’ health.  Nearly two-thirds (64.1 percent) of the state’s population is overweight or obese.

Is this the new American standard?

Obesity driven illness is becoming a major issue in America today. The numbers of Americans that are overweight are astounding. In Texas alone, 27% of Adults are obese, while over 37% are considered overweight. Our children are faring even worse.  Over half the student body of most grade schools is obese. These children have a 70% chance of keeping that weight and becoming obese adults. If you don’t believe me, check out the facts…

Here’s some information for you straight from the Texas state Comptroller’s office:

Obesity is on the rise. In 2005, there were nearly 3 million more obese adults in Texas than in 1990. Only 12.3 percent of Texas adults were obese in 1990; by 2005, that share had more than doubled, to 27.0 percent, well above the national average of 24.4 percent.

Adults:

*   27.0 percent of adult Texans are obese. 37.1 percent are overweight. Only 35.9 percent of adult Texans are of a normal weight.
* The prevalence of obesity and overweight in adult Texans rose 49.4 percent from 1990 to 2005.
* Texas is 10th in the nation in the percentage of its adult population that is overweight or obese.
* From 1990 to 2005, the percentage of the obese adult population alone increased 119.5 percent in Texas.
* 37.4 percent of adult Texans residing in the lower south Texas region are obese; the highest prevalence of any region in the state.
* 66.4 percent of adults in San Antonio are either overweight or obese, the highest prevalence of any city in the state.

Is this your child?

Children:

*   42 percent of Texas fourth graders, 39 percent of Texas eighth graders and 36 percent of Texas eleventh graders are overweight or at-risk-of overweight.
* 70 percent of overweight children will become overweight or obese adults.
* Healthy lifestyle choices must be developed at an early age.
* Fostering healthy lifestyles is easier than breaking unhealthy practices later in life.
* Unhealthy foods with minimal nutritional value have been removed from almost all cafeterias and many district vending machines as well.
* Pending legislation could increase physical activity for children.

This is one of the major reasons why we are launching the Fighting Fit Fitness Boot Camps at our school. This program is  designed to improve overall health and fitness while building the right habits for the future.

Visit our Boot Camp page for more information, or just fill out the form in the upper right of this page for more information on our Boot Camp. Until October 15th, You can join with a buddy for the price of one person’s tuition!!! Join Now!