fbpx

Category Archives for "fitness"

January 8, 2016

Barbara takes charge

BarbaraMeet Barbara. She has an interesting and uplifting story to share.

Barbara used to be a professional athlete and traveled all over the world. In her late twenties, she was diagnosed with a severe illness called crone’s disease.

She managed it quite well for several years.

But in 2010, the disease reared its ugly head again. She had her first surgery, which was an ileostomy pouch. She had another surgery in 2011. In 2014, she ended up developing a huge mass. She was forced to sell her firm and change her lifestyle. She became quite depressed and anxious.

Barbara feels lucky to have her a child in her thirties when her disease was in remission.  That is because often crone’s can affect the fertility. She calls her son her miracle child.

However, her health continued to decline. She gained a bit of weight. She was diagnosed with cancer and had a total hysterectomy.

But that was when Barbara decided to change.

She found the program named Radical Body Transformation as she was going for her 4th surgery. It is not just a weight-loss program; it is a program with an emphasis in body building. The program clicked for her and changed her life.

Under the program, Barbara is set up with a professional body builder trainer. She got her own diet program, nutritional, cardio, and weight training. She trains six days a week. This is a real intensive, weight-lifting, cardio fitness program that she is going through. And she is doing well.

She has managed to work around having the permanent ileostomy pouch. And she is working toward being more fit than ever. She hopes to compete in an upcoming bodybuilding competition, although she's been put on notice that the pouch, which cannot be hidden during the competition, will likely hurt her chances of placing.

You don't have to train to be a competitive bodybuilder, but find something to strive for and start your health and fitness journey today!

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

January 7, 2016

Does music help during exercise?

In this science episode, we discuss the value of music in physical exercise. We normally think music kind of makes exercising easier. Is that true?

Let's see what science says about it.

There are some really interesting findings by some recent research. Yes, there are plenty of studies that have found all kinds of benefits of including music in exercise. According to researches, some of the common benefits of including music in exercise include:

  • increase in intake of oxygen,
  • decrease in blood pressure,
  • increase of flexibility, and
  • improvement of co-ordination.

The selection of music is an important factor when it comes to getting these benefits. Say for example; when you are walking for stress relief, you should not listen to hard music.  You should choose something soft and mild.  Conversely, a faster or harder beat can help you push harder when your running or lifting weights.

Unlike how you can get fully into the music when you're on a treadmill or elliptical, you should make sure you are aware of your surroundings when running outdoors or while weightlifting.

You should also consider the value of dance.  Dancing is movement and has some great health and fitness benefits.  If you enjoy dancing, then go for it!

Music can be quite beneficial during exercise, but there are some times when it is unsafe or inappropriate.  Look for ways incorporate music into your workout.  Dance when the spirt hits you.

The value of play part 1

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

January 1, 2016

Julie gets fit

Julie gets fitIn this episode, Julie shares her journey to fitness from fat to fit. Approaching her forties; a sedentary desk job and a love for food had put her at the lower end of obese.

To get fit she joined My Fitness Pal, where she learned to track calories.  At the beginning, she maintained a daily allowance of 1200 calories. She also took up walking to burn off extra calories.

Then she discovered resistance training, also called weight or strength training. This training:

  • Body recomposition
  • Promotes weight loss
  • Burns fat
  • Affects bone density, thereby prevents/delays osteoporosis; and
  • Develops the upper body strength.

She signed on to women’s 5×5 weight lifting community. She bought herself a bench press from the Dicks Sporting Goods. She watched the videos on the lifts and learned the 5×5 Stronglifts Program.

For the starters, Julie recommends:

  • Watching the videos to ensure you understand the form
  • Getting comfortable and well acquainted with the equipment and the exercise
  • Doing the research
  • Being patient with the injuries
  • Dedication

To learn form:

  • Start with the broomstick or no weight if necessary.
  • Work in front of a full-length mirror and practice the motions of a lift.
  • You can also videotape yourself for review.
  • Start small, then progress (low weight or studio bar of 5 then 10 pounds).

She found that once she started lifting weights her calorie allowance increased so she could indulge herself while maintaining a deficit. She kept track of her calorie intake every day since last 3 years and is in great shape.

Julie’s transformation set her on a path not unlike Allan’s. She is working towards a personal trainer certificate and plans to work with older adults.

Hope Julie gets fit has inspired you towards your own fitness plan. Get in touch with at her blog – https://musingsfromaworkaholic.com/.

Patterns of success in weight loss

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 18, 2015

Patterns of success in weight loss

Terry has a passion for fitness and helping others succeed in weight loss. As the founder of Real Bodies Real Results, he started his career in fitness years ago. He began offering fitness coaching and tips to friends and family, who later asked for his help in losing weight. After working with clients in this area, he knew these success stories would be valuable to those starting on this path.

Enter Real Bodies Real Results, a website with a mission to tell weight loss success stories in a deeper, fuller way to inspire others and share tips to be used by those undergoing their own journey.

A few of these tips include:

It's a lifestyle

Fitness and weight loss is a journey. Hard work is key. Only make the changes you intend to live with the rest of your life. Think of this as the new way you’re going to live your life, not just a diet. Fad diets, pills, and wraps are not sustainable.

Eat less move more

There is no one size fits all solution. You may need to reduce portion size or possibly eliminate some foods entirely. You need to do what’s right for you.

Motivation comes from within

Nobody will do it for you. Desire may be motivated by others, but ultimately it must come from within. You must love yourself enough to make the commitment.

Weight loss is not linear

Don’t let it discourage you. Consider this quote from Brandon on the Real Bodies Real Results website, “Will it be hard? Maybe. Will you be discouraged? Perhaps. Will you slip up at times? Most likely. Will it be worth it? Most definitely.”

The truth is, weight loss is a mental game. The main reasons that people decide to lose weight all have emotional ties. It is this emotion that gives people the motivation to continue or stop.

Remember, success in weight loss is a slow process. Keep at it and you will see success. For more information, check out the website at http://www.realbodiesrealresults.com/ or email realbodiesrealresults@gmail.com.

 

https://40plusfitnesspodcast.com/secret-successful-fat-loss-fitness/

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 10, 2015

Your brain on exercise

What happens to your brain on exercise?   Scientists and doctors have long speculated the relationship between physical fitness and cognitive function.   Recently published studies helped to clarify the relationship between physical fitness and its impact on long-term cognitive function.

As you age, improving cardiovascular fitness is critical and if you are not taking steps to improve it you are selling yourself short in many ways.   A part of your lifestyle as you get older is your ability to function mentally, so by improving your cardiovascular fitness, you will also support a healthy cognitive state.

One way to get started is with a walk.   A simple walk where your heart rate is up but yet you can still talk is a great place to start. As you get more fit, you may need to increase the intensity or volume of the work, but you will see consistent improvement with consistent effort.

Also, test your current cognitive level with puzzles or using opposite hands for simple daily tasks, taking into consideration how easy or difficult it is for you. For example, if you normally brush your teeth with your right hand, try doing it with your left hand.   These mixes will help your cognition but will also help you understand where you are today. and then you can take the steps necessary to make improvements.

The studies have shown that you will benefit your brain on exercise. This concept is life changing, and as we get older, we want to be able to maintain our mental faculties and I encourage you to get out there and get moving and adding cardiovascular work such as walking to your daily health and fitness routine.


Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music