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One of the pleasant surprises of the 14 months I spent with a trainer was how much I loved lifting weights. I even grew to love the tortuous squat routines from hell and the Ball of Death. Actually I’m lying about the last one. But I still had questions. How long should I train? How often should I train? How much weight? How could I survive without a personal trainer? Read the rest of this entry »

OK, so the first bump in the long and winding road of my new-and-improved-energized exercise plan is, my membership at the Big Box Gym (BBG) has been terminated, unbeknownst to me and without my consent. Yes, sports fans. Since November, 2009. WTF? I thought I’d been paying all this time. True, since I was training elsewhere, I didn’t actually ever set foot in the BBG, and most likely the term of my credit card expired, but that seems like a small detail, and couldn’t they have dropped a line? They claimed they sent me Read the rest of this entry »

So, I’m trying to puzzle through a new routine that incorporates what I‘ve learned from my year of weight training with a more varied fitness routine that includes more aerobic activity. I’ve done a lot of reading and a lot of thinking about this. In fact, I’ve probably over intellectualized the whole business. I’m one of these folks that won’t go on the golf course unless I have a minimum level of knowledge and training on how to swing the clubs, what the general rules are and how I can keep the little itty bitty golf ball on the fairway. [This is really a whole other story which I won’t bore you with right now. I just love to golf, even though I suck at it. I love to Read the rest of this entry »

Well, the truth is my fitness routines have gone to shit. Between the current demands of work, burnout and ambivalence about my current routine, not to mention the beastly and horrible heat, I have basically bailed from my year long routine and I’ve been taking a fix on the next phase of my program.  I started walking the canal in the early morning about a month ago, and ended up with a serious allergy attack, my first. The ozone around these parts is intense, even at 6:00 am.  Big Bummer. I do enjoy walking on the canals in the early morning, and I want to continue with this type of activity because I love to be outside, and know that aerobic activity is the key to fat burning, but I also don’t want to lose the muscle strength I have gained the hard way this past year. Read the rest of this entry »

Hey Fabulous Friends ~ Sometimes we need a quick little pick me up and here are a few Healthy Habits to perk up your day.

Healthy Habit:  Drink another glass of water.  Right now.  Tired?  Hungry?  Headache?  Sore muscles?  Hydrating can help!  Before you reach for coffee, sugary snacks, or painkillers, drink about 12 ounces of cool or room temperature water (not cold).  If plain H2O is too blah, make a pitcher of spa water: add slices of Read the rest of this entry »

 In a previous post I revealed the tortured and half assed way I ended up in the gym I did. Puff has clocked in with what she would look for in  a gym.  Based on FFF Friends comments to that scintillating post, either  most of our dear readers just go someplace or they don’t plan to ever set foot in a gym so they could care less about this topic, perhaps they just dont want to obsess. As that is not the Huff and Puff M.O. , we’re just not through talking about it.

 So, in the category of things I wish I’d known before I selected a gym:

 * Yes you lose fat and gain muscle, but the actual weight loss is not so great. In fact, many people gain weight. This is ok as long as you are not at the body fat percentage that I was experiencing.

* Training is training, just show up and do it.  If the trainers are certified, they pretty much know what they are doing and they really don’t want to hold your hand or be your friend.  And  monitoring your body composition is really beside the point for them, so don’t be so goal oriented. 

* And further on that goal oriented thing, progress is going to be rather slow, so don’t do it for vanity reasons, do it for fitness enhancement and  psychologically adopt a longer time horizon. It’s the journey, ma’am.

* Weight training is really only one piece of the puzzle. A serious commitment to cardio activities and sensible eating is also mandatory for significant results.

In my little banana republic, I would like to find a personal trainer and facility that pretty much specializes in my category of human being: middle aged, possibly hormone embalanced, shot metabolism, sedentary, over fat, insecure about ability to perform,  but very enthusiastic about becoming significantly more fit  and willing to commit significant resources with the right trainer.  Does it sound like I’m talking about a residential fat farm or are there specialized training studios, or gyms or salons or whatever the description du jour is?  Am I asking too much? And, I’m discovering that I really do best when there is a sense of community present, manifested by their cherry greetings and atta girls when I show up.  

Here are some questions I would now ask beforehand:

*What age group and sex is represented in your  studio?  When you’re selecting a gym to meet guys that’s one thing,  when one is uncomfortable about one’s  pitiful fitness level, the last thing you want is to be in a small gym with a bunch of muscle men where they can be in ear and eye shot of the  weight scale  and BMI machine that’s in the room. Alternate question: Do you have any experience with my age and body type?

*What are the special challenges you see in training someone in my circumstance (see above)?

*What does a trainer look for in a client before s/he takes one on and what is expected of moi?

*What should I, as a client, be able to expect from the gym and the trainer in terms of interaction, coaching, etc?

*What special diet considerations, if any necessary to pursue during a strenuous program?

*Is it possibly better to diet off some excess weight first and then train?

*How often will my body composition be evaluated?

 *How long is this phase of my training going to last?   What is the expected period of time that I should continue with personal training before I join a group fitness class? Is there a time past which I’ve built the muscle mass I’m supposed to and could move to a maintenance schedule or join a group fitness class?

 *Do you offer any auxiliary services, e.g. food program,   educational resources, other opportunities such as  group fitness classes ?

Whew! that’s it! I’m evaluating my own gym in terms of these criteria. Stay tuned.

No_WhiningI am feeling quite overwhelmed with life at the moment. So many projects, or should I say so many deadlines and  so little time.  It is so hard to do the right thing, which is prioritize our health and wellbeing above all else, when  the house needs cleaning, the boss needs that report, we have obligations and commitments with friends and colleagues, etc etc.  And everything   seems to come due at once.  For me, the first thing that used to go was the exercise and the mindful eating. I’m better, but it’s a daily struggle.

Our ‘newspaper of record’ is running a multi part series called “No Excuses”.  This week’s column focused on getting fit and healthy and how to ease stress that leads to overeating and neglecting exercise. As usual for the series, a person with issues is coached by a sports medicine doc, a nutritionist and a psychologist.  These folks  offer tips for solving or at least alleviating the problem at hand. There’s usually a nugget or two in each article.

The article stressed the process of taking care of yourself above all else and if you keep that in focus, all else will follow, eventually. This particular type of article usually brings out the snarky Bad Huff . For example,   1) take weight loss off the to-do list.  Bad Huff: sounds like license to  head to Postino’s for happy hour tonight and sleep in tomorrow.  1A) Instead,  just focus on eating in a more healthy fashion.  Bad Huff: Yeah, told ya, red wine is practically a health food.   2) Focus just on taking good care of yourself.  Bad Huff: See #1 and 2 above.

Somehow  when the to-do lists pile up, I find the chunky monkey ice cream and exercise my executive decision making powers to skip a workout.  It’s a bad plan because the time I spend foraging for less nutritious options is time I could be spending walking around, or meditating or reading a good book.  I blame some of this on my diminished ability to multitask, a skill I always prided myself on. But these days,  as  my to-do list grows, I just feel overwhelmed and less and less like I can do any of the tasks completely adequately.  Turns out, it’s not just me. The psychologist explains: “the average person can do one thing with excellence, two things very well, three things well, four things at a passable level or five things at a just barely satisfactory level. When we try to do six,seven,  or eight things at a time, we begin to fail at all of them.”

So, I shall adopt the following affirmation, at least for this week. Keep exercise and nutritious eating as #1 and #2 no matter what.  Let something else get at that back of the line.

To paraphrase the old cliché: at the end of life, no one is going to wish they had spent more time at the office.

http://www.azcentral.com/arizonarepublic/arizonaliving/articles/2010/04/11/20100411healthgoals0411denne.html

 

 


Last year, when I realized I was going to croak at my work desk if I didn’t get off my duff and start moving, I considered my options.  Let’s see –  already done every diet known to woman kind… I had and still have a membership to one of the national , what I call ‘big box’ gyms (BBG). In fits and spurts, I used it. Periodically, I would also walk along one of our major canals , or walk on the weekends with friends. In the gym, I would do the treadmill, use some of the weight machines, maybe try a water aerobics class. It was comfortable, I felt safe there, but it the whole routine was totally ineffective. The BBGs have ‘trainers’, but frankly the trainers at my BBG were not very friendly. They were supposed to give me an orientation on the weight machines, but I made three appointments which they broke serially because 1)they lost my original appointment altogether, 2) didn’t show up at the appointed time and 3)spent my appointment time flirting with another female. Seemed like they really weren’t too interested in my orientation so I just gave up on that.

 All I knew, was I wanted to try a new strategy. Dieting and these half assed self designed “training” sessions were just not cutting it.  I needed some serious help.

 One day, I was leafing through the neighborhood newspaper in my junk mail pile when I saw an advert for a personal training and fitness gym in my area. I found the ad visually arresting.  It offered a 90 day program – “strength,  core and conditioning”. What really caught my eye was that the ad featured a silhouette of a lumpy woman at the front end of the ad, transformed into the silhouette of a more shapely woman at the back end of the ad, signifying that the 90 day program would be physically transformative. I thought, well, I can do anything for 90 days, and while I knew it would take more than 90 days to transform my body, the ad just somehow made the whole thing  seem doable. And clearly, the gym knew my body type.

 I was way too chicken to go on my own, but fortunately I found a friend who wanted to start a program, and we faced the prospect of checking out the gym and its services together. Neither of us had a clue as to what to look for in a gym.  Armed with the advert,  we met with the owner. As an added bonus, the place was in the shadow of a Trauma III medical center, just in case. He seemed like he knew what he was doing, he was willing to sign us up, and so we paid. He explained why we shouldn’t diet while training, how to eat on a schedule with the larger meals in the morning, and to write everything we ate in a log.  Then, he weighed and  measured us right there in the open, with buff gym goers milling around. [That was probably the single most humiliating experience I have had since I got drunk at a frat party and barfed all over my date, 40+ years ago, but I digress].

That is it, that’s how I selected the gym – can you believe it? Basically,  on a whim and an advertisement in a neighborhood free newsletter.

 I’ve been working with this gym for one year and by and large  it’s been a  very positive experience. I’m much more knowledgable about what these gyms are about and I’m certainly more fit . But, would I have made the same choice  again? What do I know now that would have been helpful then? What should a middle aged, overweight, under fit and clueless female be able to expect from a gym?  Dear readers, what are your thoughts on this? How did YOU select your gym???