Guest Post By Jody over at Truth2beingFit

I want to thank Ruth for asking me to guest post on resistance/weight training. She asked me to write to beginners so I will start there. I also will be writing to working out in the gym BUT we all know there is plenty we can do at home as well with resistance bands, a few dumbbells, body weight exercisers and more. This post would be too long if I took it all on!

I remember way back when in my early twenties (I am 53 now) when I first started lifting weights. I had joined a Women’s gym that had little cardio equipment & some machines & weights. That was my start.

In my mid twenties, I joined Family Fitness, now known as 24 Hour Fitness. Back then, aerobic & step classes were in so I did those AND used mostly weight machines & some free weights (dumbbells & barbells). I was at a gym that did not have a separate weight room so I was fine.

When I changed locations with a move, I was in a gym that did have a separate weight room. YES, it can be intimidating and YES, those guys can look intimidating as well. All that grunting & groaning – don’t let it fool you! Many times, it is for show – as if it makes them seem bigger or better! Some of them throw around heavy weights without the proper form to look “special”. Well, to me, that just looks stupid! The thing to realize is you have just as much right to be there as they do AND they are much more interested in themselves than you – really! OR, they are interested in seeing if you are looking at them!

Starting out, it may be easier for you to begin with weight machines just to get the feel of it. Be sure to read the instructions & set the machine to your body size otherwise you can injure yourself. The seat & leg placement needs to meet your height.

If you are brand spanking new, I would start out with just one set of 10-15 repetitions (reps) of each body part – Back, chest, shoulders, biceps, triceps and legs. Do basic compound moves like lat pull downs to your chest (NOT behind the neck), dumbbell/machine rows, chest presses, shoulder presses, bicep curls, triceps press downs, leg presses/squats and hamstring curls.

You don’t need to do isolation moves yet (like side raises for the shoulders). Just learn to work the body part first. Build a little muscle. As a beginner, rest about 45 seconds to 1 minute in between sets. As you get more advanced & used to the weights, you can decrease that rest time. Many gyms have a circuit of machines that you can go thru – I know 24 Hour Fitness does. If you have done a little weight training before, try 2 sets. This should not take more than about 20 minutes for this beginner routine.

Most people that first start out like to do either a full body (upper & lower) workout 2-3 times a week with rest days in between or one day upper body & one day lower body. You may decide one or the other is best for your particular schedule.

If you do a full body workout, you can do your cardio on those other days. If you prefer to do more cardio as I do, do a shorter or less intense cardio workout on the weight days. Just be careful to listen to your body!

One of the biggest mistakes beginners make is TO DO TOO MUCH TOO SOON! Then they hurt or burn themselves out & quit. Don’t do that! Start slow, learn your body & then add in weight workouts or cardio workouts as your body adjusts.

Give yourself 3-4 weeks to get accustomed to the weights – depending on how many days you work out each week. Once you feel comfortable, try the free weighs. I love free weights but machines, kettlebells, bands & cables also are part of my program & great once you feel comfortable. In fact, the resistance bands are great for beginners and can be used at home!

As a beginner, start lighter to get a feel of what your body will handle. 10-12 reps is a great start. If the weight is too light & you could do more at rep 12, increase the weight so that that last rep is really hard for you.

ALWAYS USE PROPER FORM! I can’t stress that enough!

If you are unsure, ask a person in the weight room to help you. Most people are willing to help but always ask them first if it is OK to ask a question. Some serious lifters LOVE to help but may want to come back to you during their rest period or when they are done. That is normal. There are also many reputable resources online. SparkPeople is just one resource that many people love but there are many more.

Again, the thing to remember is many of the people in the weight room are so focused on themselves that they don’t even see you! Start by acting as if you belong – bring on those acting skills & don’t be afraid to ask to work in if you work out at a busy time. The more you practice going in the weight room, the easier it becomes until you are the one ruling it! OK, just kidding but it may feel that way! J

One last thought – if a person tells you that it is there way or the highway, walk away. Each of us is different & different things may work better for one person versus another. This thought goes for food as well. As you do more, you will feel what is right for you.

Photos:

Image: photostock / FreeDigitalPhotos.net

Image: photostock / FreeDigitalPhotos.net

The feeling of slipping on those favorite pair of running shoes that have formed perfectly to the foot is priceless. Each person has a unique and different running form that allows the shoe to form and mold to one’s run. Whether it be running more on the balls of the feet, hitting the heals more, a slight inward slant of the foot, or a high arch, a shoe will never let one down in forming to their owner’s foot while running. There is just a special bond that forms between a runner and their shoe . . . And it can be a very dreadful day when one must part with their dedicated shoe that never once let them down in a run.

However, departing from those used and worn out shoes can provide many benefits, even when the shoe may seem like it is in good shape. Although a running shoe might be getting you through a long run, it might be failing you in other areas. Are you finding that you are having backaches, clicking joints, knee pain, or hip issues?

Surprisingly, it may be your shoe! Every time your foot hits the ground shock is sent through your ankle, up the hip, and absorbed in the spine. Not even the perfect running form will prevent the shock that is impacting the spine at such high levels. This shock and turn into severe physical issues that may not be a huge problem now, but later on in life. This impact can lead to pulled muscles, pinching spinal nerves, displaced spinal discs, and breaking down of the padding between joints.  Back pain is one of the most common issues with runners as this is where the shock initially lies. Working on the orthopedics unit at the hospital, I have worked with several patients where are coming in for hip and knee replacements who were surprisingly… runners!

How do you prevent the shock that impacts your body with each step of your run?

It’s as simple as a pair of new running shoes. Running shoes are made to not only support your foot but also absorb shock through the sole. In picking a new running shoe, one must look for a thick sole that will cushion and absorb the shock that impacts the body on those long runs. And not one shoe is made equal. With the technology of today, shoe specialists can measure when most of your pressure lies within your foot to create that perfect running shoe.

When should you replace running shoes?

Researchers state that shoes lose 75% of their shock absorption within 300-500 miles. Unsure of your milage, replacing shoes every 6 months is appropriate if you aren’t a marathon runner. Yes, breaking in new running shoes at times can be uncomfortable and may seem like a waste of time, however it could be preventing you from much pain and surgeries. And if you are like me, there is a downfall to the price of running shoes. Running shoes can add up anywhere from $70-250.00. However, one can find special deals if you look hard enough and you know what you are looking for. There is no excuse to getting a new pair of running shoes when it could in fact be the culprit that can lead you to back surgery or a joint replacement further down in life.

Being in community is key to battling weight lose and striving towards a healthy lifestyle. Nothing’s worse than being surrounded by people who are eating greasy fast food all day and sitting on the couch while trying to eat that salad after a 5 mile run.

That is why I have love the Internet! People of interests alike can come together in support for one another in so many different ways, especially when it comes to healthy living and weight loss. An internet community that I have been extremely inspired by is Sparkpeople, a weight loss community created to SPARK people’s desire to live a healthy lifestyle and lose weight.

Sparkpeople is 100% FREE with the resources, support, and community to push people towards healthy living.

Upon signing up, one can create a weight loss or maintenance goal. Based upon the food pyramid, sparkpeople creates a range of calories, carbs, fats, and protein needed to obtain weight goals. What I love the most about sparkpeople is that their philosophy is all about eating the things you enjoy but in moderation, never going below 1200 calories, and finding joy in living healthy.

Keeping track of what is being put in the mouth is made easy with a nutrition tracker that will add up all your calories, carbs, proteins, and fat to find that balanced diet. Sparkpeople offers daily meal plans around your caloric needs, or you can input your own meals.

An exercise tracker is used to keep count of how many calories are being burned as well.

A nutrition and exercise tracker is great, but without a community there is no accountability! Sparkpeople has a message board where people can find healthy recipes, motivation, support, and a place to voice weight loss frustrations and achievements. I love the replied I get, not only from the sparkpeople dieticians/coaches, but also the members. When I need advice on my diet or support/motivation when I feel burnt out, someone is always there for me to push me through.

Other things you can find on this website are great articles on nutrition, exercise, motivation, and health topics. You can join sparkteams that focus on different topics/interests such as clean eating, specific age groups, and running. You can find tons of great recipes ranging from low calorie to high protein meals that can spice up your diet and prevent food boredom.

I love sparkpeople and can’t believe that so many people have never heard about it before. This site is great not only for people that want to lose weight, but also for those with diabetes, heart problems, and other health related issues in which to help control their specific diets and stay on track to a health living! So what are you waiting for, go check it out!!!

Question

Have you heard about sparkpeople?
Where is your community found in health living?

“I don’t have time to exercise.”

How many times have you heard or have yourself said this before? I know I have!
Between the job, kids, family, cooking, cleaning, the random “to-do” list, and of course a social life, there is always going to be an excuse to not exercise.

Many times we think that exercise needs to be blocked out in our schedule for at least an hour.
Well get ready to throw out the “no time” excuse from your vocabulary!

Research has proven that a short 15 minute intense exercise workout can be just as effective as an hour long moderate pace exercise routine. In order to see change, the body needs to be stressed. This is why INTENSITY over VOLUME is vital.

Here is a example of a 14-15 minute workout:

Floor pushups for 20 seconds( do as many as you can do in that time) rest 10 seconds then repeat 5 times

* Rest for 1 minute

Mountain climbers for 20 seconds ( do as many as you can do in that time) rest 10 seconds and repeat 5 times

* Rest for 1 minute

Ball or Floor Crunches for 20 seconds ( do as many as you can do in that time) rest 10 seconds and repeat 5 times

* Rest for 1 minute

Body Weight Squat for 20 seconds ( do as many as you can do in that time) rest 10 seconds and repeat 5 times

Done, Done, and Done… Total: 14 minutes

So turn off that TV or shut the laptop and get moving!

What’s your biggest excuse in not exercising?

ps: Don’t forget to head over to the VITATOP giveaway!

Sorry for being MIA these past few months. Nursing school almost ate me alive this year… but needless to say, I am alive. Eight months of torture and pain have paid off.

Labor and Delivery- Check

Pediatrics- Check

Mental Health- Check

Home Health- Check

Community Health- Check

I feel like I’m on top of the world… for the summer break at least!

Made it to the top... that's me in the middle

Two years down and one semester to go till I am an official Registered Nurse!

Oh to dream of never having to write another 40-page patient care plan, reading endless pages of information I don’t retain, stressing over critical thinking tests, or working in the hospital for free. Well, 8 more months and this dream will come true. For now I will enjoy the 4 months of summer break.

My lovely nursing buddies... what would I do without them?

Today marks the first day of summer and I welcome it with arms wide open. 4 months of summer bliss, blogging, and traveling to see the ones I love… and of course, getting back into shape!

DunDunDun… (it just sounds better than reading)

It’s time to put back on the running shoes and hit the ground running. My focus for this summer is DISCIPLINE. In the past year I have lost the concept of being disciplined in so many different areas of my life. It’s time to start working out daily, eating right, reading my bible, blogging and

. . . Well, I guess I should be disciplined to study for the NCLEX.

We will see how well the last one goes. Right now I am so over anything remotely school related.

What areas in your life have you lost discipline in?

With that in mind, I can’t wait to get back into the blogging world. I’ve missed you all so much

. . . See you tomorrow!

Thanks for all the wonderful birthday wishes!

I had such a great birthday weekend back home in California. I’m usually running around all over the place trying to see everyone when I go home, but this trip I decided to dedicate to my family. And what a great decision it ended up being!!! My husband and brother were both gone at a 4-day conference so it was so nice to have my parents all to myself.

Here are a few pictures from the weekend… my camera battery died so I didn’t get many pictures.

My friend made me a beautiful dolphin birthday cake!

Birthday-night out with the rents

Birthday Dinner at Woodward Ranch BBQ

My husband definitely knows me! For my birthday he got me The Wave by The FIRM. I had never seen or heard about The Wave workout, so I was very interested to see how it worked. I love all of The Firm workout DVDs so I had high hopes for this one. It came with a board, 3 DVDs, and a success guide with nutrition tips.

The workout kind of feels like step aerobics with a twist. The arched board can be used as astep or can be flipped over as a rocker. And let me tell you, the rocker works the whole body trying to balance on it.

I love this workout! I would say that I am more of a cardio girl … I hate lifting weights. This workout involves lifting weights, but it didn’t really phase me because I was moving so much while lifting. The time definitely goes by way too fast and my whole body feels it by the end of the workout. The only down fall- I’m so clumsy that one day I know that I am going to trip or fall off the board. When that day comes I will be sure to let you know.

To see the WAVE in Action, check out this short video clip-

Have you seen or tried The Wave workout?

What are some of your favorite workout DVDs?

Don’t forget to head over HERE for a chance to win the Turbo Jam Workout DVDs! Turbo Jam workouts are just as fun as The Wave!