I have been having computer problems for the last 3 weeks or so and I haven’t had consistent computer access so I haven’t been able to keep up with the blog. Regardless I did my last weigh in on Sept 8th and was at 211 pounds. So I only lost 4 in my last week and didn’t reach my goal by 1 pound. Oh well, still came very close and lost 29 pounds, and about 6% bodyfat. I did really kick butt in the last week with my nutrition and exercise but it just wasn’t enough. Once again, I am 100% positive that I would have easily reached my goal if not for the injuries. I probably took approximately 14 days off from exercising because my injuries (left knee, both elbows, achilles tendon, and lower back) over the course of the program.
After the program was done, I took a full week off from exercise and wasn’t as strict with my diet. My knee and elbow were still bothering me, and during the next two weeks I ran a couple of times, got a gym membership and lifted weights twice. That’s about it. My nutrition was mediocre at best and the temptations of football season certainly didn’t help my waistline.
Now I have 4 weeks left until park and rec basketball starts and my goal is to generally kick some butt over the next 4 weeks. When I weighed in at the beginning of this week I was at 220 pounds. When I did my final weigh in I was definitely slightly dehydrated and had lowered my calories for the final 2 weeks of the program. I probably, realistically, put on about 7 pounds in the last 3 weeks.
My goal is to get back below 210 pounds. I also want to lift a lot of weights, increase my vertical, speed, quickness, and endurance. With a gym membership, I will definitely put on muscle as long as I lift. Lots of squats, deadlifts, pull-ups, bench presses, shoulder presses, and abdominal exercises. I won’t be doing as much distance running, and more of my cardio workouts will be focused on sprints and plyometric exercises. I need to play basketball at least 2X per week and include various basketball drills. Lastly, I need to do my morning warm-up exercises and do lots of stretching and icing. About 2 weeks before the season starts, open gyms will begin and I should be able to play basketball 3-4X before the season starts.
Phase I is complete and phase II will go from October through an alumni basketball game which is the first weekend after the new year. My goal is to be able to dunk a basketball by then and get my bodyfat under 20%. After that I will have playoffs for the park and rec league in early February and my goal is to win the league. Looking forward from there I have my 20 year high school reunion this summer and I want to have my bodyfat in single digits by then. It won’t be easy but as long as I hold myself accountable to workout hard, eat right, and keep my lifestyle in check, I should be able to reach my goals.
If you need accountability and the best information on how to exercise safely and effectively, check out our website at BodyBalanceHealthyLiving.com and check out our accountability services. Thanks for reading and do something active today!
Posted in Diet, exercise, Fitness, Health, Healthy Lifestyle, Mn, Nutrition, Personal Training, Rochester, Uncategorized, Weight loss, Women's health
Tagged exercise, fitness, healthy lifestyle, healthy tips, nutrition, Personal Trainer, Rochester Mn, women's health
I am currently in week 7 of The Healthy Lifestyle Plan and things have been going relatively well. I’m down a total of 13 pounds from the beginning of the program and I have drastically improved my nutrition and activity level. I have set some pretty lofty goals and haven’t met them, however I am losing an average of 2 pounds per week. I have really stalled after losing 10 pounds relatively quickly (about 3 weeks). Since then I’ve only lost about 4 more pounds in 3 weeks. This is very common, losing weight fast at the beginning then plateauing. It’s very frustrating, but it’s important to remember that the goal of losing 2 pounds per week is an average, and the even more important thing to remember is that you are improving your health.
In terms of nutrition I’ve been very good. The time I have trouble with is at night, around 1030 or so I get hungry. I’ve done a good job making healthy choices though, and the times when I’ve eaten poorly, it has been planned.
The basketball tournament is next weekend, which will be during week 8. At that point I will be 2/3 of the of the way through the Healthy Lifestyle Plan, and my overall goal of being under 210 is still realistic, but it will be tough to hit. I’ve upped my activity level with a little more resistance work, and a little more running. My right elbow is still sore and continues to give me problems. The knees are feeling better and my achilles has been better too, but not 100%. I faced a severe setback during week 6 when my pelvis was out of alignment. This commonly happens 3-4 X per year and this time it was bad and very painful. My chiropractor got me back in alignment with 2 visits, but I did have to take 3 days off because it was just too painful. Fortunately my back has been feeling good this week, and my goal for the end of the week is 223 pounds.
There you have it, I’ll try to post again before the basketball tournament. Don’t forget, if you’re looking for some guidance, check out our website at http://www.BodyBalanceHealthyLiving.com and don’t hesitate to contact us. Thanks for reading and do something active today!
Posted in Diet, exercise, Fitness, Health, Healthy Lifestyle, Mn, Personal Training, Rochester, Weight loss, Women's health
Tagged exercise, fitness, healthy lifestyle, healthy tips, Personal Trainer, Rochester Mn, women's health
Anyone who wants to exercise more, and learn how to do it correctly and safely is the perfect candidate for a Personal Trainer. If you need to lose weight for your health, then you are the perfect candidate for a Personal Trainer. Lastly, if you have, or are at a high risk for a lifestyle disease such as heart disease, adult onset diabetes, or cardiovascular disease, then you are the perfect candidate for a Personal Trainer. Remember, the single most important thing you can do for your health is exercise regularly.
You will need to decide where you will want to workout with your trainer. Many trainers will train you right in your home, or you can join a gym and hire one of their trainers. A in-home trainer will probably charge $50-$80 per session, and trainers at gyms generally cost $40-$60 per session plus your membership costs.
There are many good reasons to hire a Personal Trainer, here are the Top 3.
1. Guaranteed Workouts-When you hire a Personal Trainer you are virtually guaranteeing that you will workout. It’s easy to come up with excuses to skip workouts when you’re doing it on your own, but when you hire a trainer you will be much less likely to skip workouts because Personal Trainers work by appointment. If you have an appointment that you’ve paid for you can’t just skip the workout unless you want to forfeit your hard earned $.
2. Motivation – It’s quite difficult to work out as hard by yourself as you will with a Personal Trainer. A good trainer will push you when the time is right and always expect you to give a good effort. A good trainer will also use motivational techniques such as goal setting to keep you motivated.
3. Safety – If you are exercising improperly, you are likely to get injured, which means you can’t workout and reach your fitness goals. A first-rate trainer will constantly watch your form and make sure you’re doing an exercise properly. Additionally, they will work you out at the right intensity for your current fitness level, and will educate you on dangerous exercises you should avoid.
If you think hiring a trainer might be right for you, take a look online and see what your area has to offer. Do a little research and begin interviewing trainers. Most trainers will offer a free consultation where they will go over pricing, policies, and paperwork. Choose the trainer you are most comfortable with and schedule your first session. If you live in the Rochester, Mn area contact Body Balance Healthy Living at 507-313-0248 and set up a free consultation.
Hiring a quality Personal Trainer is a smart move, however hiring a bad Personal Trainer can be a downright horrible experience. Look for a trainer who is certified, insured, experienced, knowledgeable, and easy to get along with. Be sure to ask about programming (what exactly will you be doing) and be sure that they ask you questions about your goals, past exercise experiences, and how hard you want to work. There is nothing more awful than having a trainer kick your butt on your first workout, then being so sore the next few days that you can barely function. Doing this is pointless, dangerous, and does nothing for someone’s commitment level. Furthermore, this is the sign of an inexperienced trainer. A good Personal Trainer will start slow and have your work on form with light weights and higher repetitions that will ease your body into the rigors of resistance training. A little soreness is necessary and beneficial, but high levels of soreness are completely unnecessary. Lastly, be sure to review a trainer’s policies, some trainers have ridiculous policies that are designed to take advantage of you instead of serve you.