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EXERCISE MAKES FOR TIRED SEX?
April 4, 2009
EXERCISE MAKES FOR TIRED SEX?
It seems as though the truth about fitness changes daily and coming up with the right exercise plan can be hit or myth. Having trouble separating rumor from reality? Here are some common myths about fitness, followed by the straight skinny.
Number Ten: Sit-ups reduce the fat around your middle.
You are no more likely to reduce fat around your middle by doing sit-ups than you are to reduce a double chin by chewing a lot of gum. You cannot spot reduce! Sit-ups (or crunches) are designed to increase muscle tone rather than decrease fat. Fat is stored in and removed from your body in accordance with genetic programming. So, you really can’t control location of fat. You can control the amount of fat your body carries by proper diet and exercise.
Number Nine: Eating fat makes you fat.
No, poor fat metabolism makes you carry excess fat. How does one enhance fat metabolism? Train your body to burn fat, not sugar. The chemical process required to burn fat is relatively dormant in most people because we eat more than enough sugar to maintain our energy level. Eat less simple and complex sugars, and don’t give in to those carbohydrate cravings. Eventually you’ll either die, or your body chemistry will adapt and become more efficient at burning fat. Fat is the ideal source of energy.
Number Eight: Exercise is not a necessary part of a weight loss program.
Fat chance.
Number Seven: Size doesn’t matter.
In fact size is the only thing that matters. Take body measurements to monitor progress in your exercise program rather than simply stepping on the scale. Measure your chest-to waist, and hip-to-waist ratios every other week.. The scale doesn’t care about muscle versus body fat, nor does it take into account the amount of water you might be carrying. Reduce reliance on the scales of injustice. Believe the tale of the tape.
Number Six: Workouts should take at least an hour or you’re a wimp.
It’s not the duration that counts; it’s the intensity. Approach each workout with a clear plan in mind, get it on and get it over with without a lot of standing around. Keep moving. If your workouts aren’t working, make ‘em harder, not longer.
Number Five: It takes about six weeks to get results from your workouts.
Truth is, your body begins to adapt right away. Neuromuscular changes occur during the first weight training session to enhance your ability to perform certain exercises. Cardiovascular changes begin during the first mile of a new aerobic program. Most importantly, are the positive psychological changes that take place as a result of you promising to do something good for yourself and following through on that promise. That happens as you begin tieing your cross-trainers on. You also get a shot in the arm from having another workout behind you. Some people only workout cuz it feels so good when they stop. Now THAT'S instant gratification. Hey, whatever blows your skirt up....If stopping keeps you going, I ain't mad at cha.
Number Four: Pain equals gain.
Make no mistake; some pain is good during a workout. Muscles grow only when pushed to perform SLIGHTLY beyond what they normally do. With some exercises, leg extensions or single leg squats for example, its O.K. to go to tears because you’re working with large muscles and big joints. However, pain should not be felt in the joints during any kind of workout. And pain should not last more than 30 seconds after you stop exercising a muscle. Delayed Onset Muscle Soreness may set in a couple of days after working out on a new level. This is fine. If the pain keeps you from walking cool, or sitting on the toilet, you probably over-did it. Over-training may result in a breakdown of muscle resilience, burnout, and injury. So, don’t over do it. Just do it.
Number Three: There’s not enough time in the day.
Hogwash. Bring healthy food to work and graze the entire day rather than stop and load up at lunch time. Wear a comfortable fitting skirt or pair of pants to work and bring a pair of cross-trainers and an extra T-shirt. During lunch break, escape to the bathroom quick-change into the shoes and T-shirt. Without hesitation, out the door for a brisk walk to the park, a few pull-ups on the “monkey bars” and a high speed stroll back to the building. Then, back to the bathroom to put the pumps/oxfords back on, remove the T-shirt and wet it with some cool tap water and anti-bacterial soap. Wash armpits, neck and face (not necessarily in that order) and put the blouse/dress shirt back on. You are back at the desk grazing on veggies before coworkers return from lunch! Do people actually make this routine work. Sure! They’re the ones who receive the bath soaps, body splashes, cologne and foot powder at the office Christmas party. Well, what the heck. They’re in shape. By the way, notice these people change into workout clothes and then change back rather than wear the workout clothes all day. Don’t wear workout clothes as a substitute for work attire, even on dress down days. That’s minus 25 cool points. Subtract 40 cool points if you wear workout clothes to work and don’t workout!
Number Two: Exercise increases the requirement to take vitamins.
Vitamin supplements are required when you don’t eat right. Eating right includes cooking right. I mean steam instead of boil; bake instead of fry. Also, store foods properly so light does not break down vitamin/mineral quality. Eat a variety of raw foods and drink plenty of water. Use fresh natural herbs (weeds) as spices for foods and in teas. If you can’t eat right because you travel a lot or whatever, a multiple vitamin will generally do nicely. Remember to treat all supplements as supplements, not substitutes for eating well.
Number One: Daily exercise makes you too tired for sex.
Truth be told, unless your sex life involves some form of gymnastics, you can squeak by with just a couple of good muscles. The reason exercise pumps up the romance is as much psychological as physical. It helps you feel better about yourself. Even before you begin to see a change in body fat or strength or speed, you feel better, less inhibited, more proud because you have adopted a healthy, attractive lifestyle. When you make time to care for your body, your partner will want to get close enough to see what all the fuss is about. Heck, after you’ve been exercising a while and you really start feeling good, go ahead and set up that trampoline and pommel horse.
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Your Most Neglected Body Part
I can't figure out why, but people universally neglect to train their legs. It's a funny thing, since proper leg training will dramatically deliver total body results.
Walk into any gym and you'll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.
Leg exercises are tough, I won't deny that, but the benefits are more than worth the exertion.
A Case for Your Legs
Your legs are a major muscle group, so it's no surprise that training them will get you big time results. Training your legs will...
Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You'll burn more calories while exercising your legs than any other body part.
Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn't love that?
Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn't it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car.
Exercising your legs isn't only about increased strength; you'll also improve your coordination and balance. This means that you'll be able to do and experience things that you otherwise would have missed. You only live once, right?
Uncover natural muscle shape. Let's be honest, toned legs are attractive. I'm not saying that you're legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape.
Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn't you love that freedom?
Oh, and I should tell you that as you strengthen your legs you'll also reduce the risk of injury to your lower back because you'll actually learn to pick things up off the ground the right way.
Best Leg Exercises
Now that I've convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.
The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.
The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.
The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn't). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.
By no stretch of the imagination are these three the ONLY leg exercises out available. And that's the other great thing about training your legs... you have tons of options and variations.
Want to know more about leg exercises and which ones are the best for you? Are you finally ready to get into the best shape of your life? Let me help.
Reply to this email or call me at the number above and we'll schedule a consultation where you and I can assess your goals and I can show you the fastest and safest way to reach them.
Want Antioxidants? Go Blue
Blueberries are being called a "super food" by many nutritionists. Recent research has shown that blueberries are the fruit with the highest antioxidant activity. They have even been shown to improve memory and coordination and to slow the development of degenerative diseases.
Snack on fresh or dried blueberries instead of processed sweets – not only are they healthier, you'll also lose weight.
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Easy Lentil Soup
Use this recipe for a light dinner or quick lunch. It's easy to make, tastes delicious and is low in fat. What's more it's full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber.
Yield: 8 servings
Here's what you need...
1 tablespoon olive oil
1 cup finely chopped onion
1/2 cup finely chopped carrot
1/2 cup finely chopped celery
2 teaspoons salt
1 pound lentils, picked and rinsed
1 cup peeled and chopped tomatoes
2 quarts chicken broth, fat free, reduced sodium
1/2 teaspoon ground coriander
1/2 teaspoon ground toasted cumin
Optional, spoonful of fat free cottage cheese
Optional, dried parsley
Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.
Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.
Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired.
Nutritional Analysis: One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein.
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Sandy's Goods To Go
Oatmeal Protein Cookies
Protein Cookies are a good grab and go snack with high protein and good carbs to keep you energized. Use them as a snack, or chow down right before weight training for extra energy. Experiment with different flavors of protein powder, nuts and raisins. The sky's the limit!
2 cups of Oatmeal
2 scoops of vanilla Isopure or Cyto Gainer Protein Powder
1 egg
½ cup of vanilla (Fit and Lite) Yogurt
½ cup of applesauce cinnamon or regular
1 teaspoon of cinnamon
**Optional: Chocolate protein powder instead and teaspoon of peanut butter.
Stir the PB in with the yogurt and applesauce.
Bake @ 350 for 12 – 15 mins, cool and serve. Make sure you store leftovers in the fridge; there are no preservatives in the mix.
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Egg Surprise Casserole Bake
Egg Surprise is a good grab and go meal or for anytime
we don’t have a lot time or energy to prepare a meal.
In a casserole dish combine:
One carton of Egg Whites or Egg Beaters
Chopped veggies ( onion, green peppers, mushroom, tomato’s, green chili’s, spinach) Any kind of chopped lean meat ( wht. chicken, crab, turkey)
Bake @ 350 for 20-30 mins. Cut in squares and package individually in sandwich bags for a quick grab on the go.
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Big Tip :
Pick a day to grocery shop for a week, clean and cut veggies, fruits and snacks.
Individually package in sandwich bags for the week so it's grab and go. Pack your breakfast/lunch/snacks/dinner whenever you’re on the run. Don't get caught hungry and cheat with any food that's available. Be smart, eat small meals often and STAY on track. We can all work a little smarter, harder, and healthier!
Good Luck! “This Time Change Everything”
Sandra Kanon – Certified Personal Trainer
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Carl's Selected Soul Inspiration
"The older you get, the tougher it is to lose weight because by then, your body and your fat are really good friends." – Unknown
"Be patient and tough; one day this pain will be useful to you." - Ovid, (43 B.C. - 18 AD)
"Smooth roads never make good drivers. Smooth seas never make good sailors. Clear skies never make good pilots. A problem free life never makes a strong and good person. Have a tough but winning day ahead! Be strong enough to accept the challenges of life. Do not ask life, 'Why me?' instead say, 'Try me'." – Unknown
"The best part of health is a fine disposition." - Ralph Waldo Emerson
More Soul Inspiration visit the Soul of Carl at www.soulpersonaltraining.com
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Rob and Sandy
Soul Personal Training
21962 E. Briarwood Dr.
303-669-3748
www.soulpersonaltraining.com
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Quotes, Quips, and Testimonials
I've lost 17lbs on cutweek and have only 6 more to go! Thanks, Sandy! You gave me the motivation I needed. ;) Yes, I am very happy! Every day is a new day for me to be thankful for God's mercies and blessings. He's been SO faithful to my family. Love ya and have a great week!
Stephanie P.
I love the camaraderie you've developed in the True American BootCamp. Having to be accountable to the group for my eating and for not smoking really keeps me honest. And the drills! I find I'll work harder for the group, for the team, than i ever would for just me. It's hard and fun. I'm making progress in so many areas of my life.
Suzanne
My son really enjoys the Boxing Boot Camp for boys! He's gaining strength and confidence each week. Lately, it seems that's all he talks about is that boxing boot camp. Thanks Coach Rob.
Tom
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Real Pain Relief-$20 For 20 Minutes!
Here's what you get!
a hands on assessment by a Physical Therapist
expert opinion regarding source of pain
recommended treatment plan
All for just twenty bucks?! Miraculous!
Print out the coupon and be healed!
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Sign Up NOW for the Next True American Boot Camp!
Is True American Boot Camp good, hard, fun? YES SIR! Challenging? YES SIR! Competitive? YES SIR! A walk in the park? H@$% NO SIR! Cool combat songs? YES SIR!
Are TA Boot campers getting phenomenal results? YES SIR?
Is it time to hit the web site and sign up NOW? YES SIR!
The registration page is available at
www.soulpersonaltraining.com.
This camp is filling up so don't get caught sleeping in; fall in right away!
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Jill Parker's Soul of Running
AWESOME IN ATLANTA!
I got home late last night from a little trip down South where I went to run the ING Atlanta half marathon. That was just one exclamation point part of a beautifully written weekend where I also attended a two-day running coach certification class and visited one of my oldest and bestest friends who came to watch me race in Atlanta and then took me back to Alabama for a great 22-hour, flash-back-to-the-past girly-fest.
But back to the race, as this column pertains to running and not necessarily power-shopping for pink attire and my weekend -over-indulgence-of-way-too-many-calories: The race could not have unfolded better!!!
I didn't have total start line nerves like normal. Am I simply becoming accustomed to doing a race? Or possibly it was the previous two-day class distraction? Either way, it would probably serve me well to do more unplanned things in general. Even in a new town, there is something about the company of runners that makes me feel immediately and imminently at home. A shared passion is a tacit hug and I felt that hug the entire 13.1 miles. I ran hard yet tried to remain controlled. Pushed but didn’t over-extend. I felt the wonderful hurt. I was not able to find the first mile marker and really had no idea what my pace was until I hit mile 2 and it read at 16:30ish. I thought then that it was slower than I wanted but instead of rushing out there to make up lost ground, I decided that it was more important to stay controlled, light on my feet, and just see if I could feel good. I had some annoying right calf tugging, left knee throbbing, and inevitable stomach tension but I did not let it bother me; I looked forward, pushed hard, listened to my iPod, and looked at this drop-dead gorgeous course. Mile 10 was the first time I actually looked at my watch and tried to compute an overall-finish time but my mind wasn’t functioning well enough to do simple math. So, I thought I’d just continue on my unknown finish-time path, and when I crossed, I crossed with whatever I was given. But I did notice that I (me!) was surrounded by “guys” with a few of us girls sprinkled in the mix; that gave me a warm fuzzy feeling. I was no-longer a mid-pack runner and it gave me the strength to pick up my pace and run stronger than I ever had to the end. That is always how I want to finish my races: fatigued but strong.
I stopped my watch, got my medal, a post-race banana, mini cinnamon raisin bagel, and some Gatorade and happily munched my gourmet meal as I wondered around the finish-line melee looking for my friend. Suddenly, I realized something. I had fun! I had a great time! Even though I pushed hard and the race hurt in various degrees and levels, I didn't have a start-line panic attack, I didn't dwell on fear, possible lack of preparedness, potential bonking, or other people's progress. I didn't obsess about my pace or my time or even where I’d finish. I was too busy thinking that now was my moment, now was the time to push hard yet remain controlled, now was my time to see what I had, and shine. What an immense emotion!!! Now, if I can just hold this feeling, cup it carefully in my hand the way I used to catch fireflies as a child, Boston in three weeks is going to go well. It's funny how you can train for other aspects of running, but you can't train joy. It blinks and disappears; elusive as that firefly, but when you have it ...you are a different runner.
So I may not always run the way I want to run, race the way I imagine myself racing, and my performance outside may only rarely reflect the runner on the inside, but there is a special endorphin rush reserved for those of us who have to work extra hard just to stand on the start line and dream. I am headed back on the road today, renewed, with a new sense of gratitude for my dearly beloved sport. We are ambassadors of sorts, all of us regular runners who comprise the majority because we have the courage and determination to get out there and challenge ourselves to do something that most likely is not easy for us. We know the simple glory of the start line…and we don’t take it for granted!! Just like the way I pick up shells when I walk on the beach (as if taking something fragile and portable will suffice as a symbol of the magnitude of the ocean), I will store Atlanta's race memories in my mind and when I need to escape or find my way, I will run this past weekend’s half marathon steps in my head and relive that incredible day. Race day was a gift from God, showing me what happens when I learn to trust, learn to quit striving, and relax my way into being me. A true self has to be inhabited, not coerced. I am a new girl and I ran like one: 1:44:11. Not bad, for a “regular runner”.
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PROTECT your BONE with EXERCISE
By: Bruni Slinn, PT at Body Image Physical Therapy and Fitness: 720-870-8900
An estimated 8 million American women have osteoporosis and millions more have osteopenia, which is a condition that leads to osteoporosis. That comes out to about 1 out of every 2 women (and 1 out of every 8 men). Here are some simple things to do to help protect your bones!
Weight-Bearing Aerobic Exercise, can be as hard as stair climbing, jumping rope, cross country skiing, and jogging, but can be as easy as just plain walking! Walking for exercise means walking to try to get your heart rate up. Think about gradually getting it to where you can feel your heart beating comfortably, but not to the point where you have difficulty breathing. President Truman said “walk like you are late for a meeting.” The more impact on the bone the better, i.e. hiking, jogging, dancing, and stair climbing are better than bicycling and swimming. Try for 30-40 minutes, 3-4 days a week for bone benefits!
Strength Training for your muscles. Don't worry, we're not talking about “muscle man” exercises. We are talking about simple, easy exercises that put minor “good stress” on your bones. Muscles pull on the bones causing tension that in turn helps to minimize bone loss. General rule: Work towards 3 sets of 10 repetitions of each exercise. When this gets easier, add a little weight and work up to 3 sets of 10 again! And we're not just talking about legs only. You also need to work on upper-body muscles!
Balance Exercises - Falling is scary, especially if you have brittle bones! Older adults must work hard to maintain and even improve balance. Start the following exercises with your eyes open. When you excel at these, perform them with your eyes closed! Keep working at it; it'll get easier!
1. Stand on left leg and touch right leg in front and then behind
you 5 times, then to the right and left sides of you 5 times without
losing your balance. Repeat standing on your right leg.
2. Stand on each leg for 30 seconds.
3. Stand on one leg in a doorframe and touch with your left hand
every twelve inches along the doorframe all around, then your
right hand all around the door frame without losing your balance.
Posture - Continue to work on sitting up straight! Becoming hunched over
with age is not normal. Just because you get older doesn't mean you will
become hunched over. As you get older you may lose about ½ inch due to
degeneration of your discs in your spine, poor posture and weak back
muscles. A dowager's hump (hump in upper back) may signal osteoporosis, and the presence of fractured vertebrae.
These pointers will help you on your pathway to healthier bones! Call us at 720-870-8900 with questions. Just ask for Chris or Bruni.
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Soul Mates (Links You'll Love)
Click for Instant Solutions to Athletic Pain
Belly Bliss for a Better Birth. All You Mothers Click Here
Exercise Challenge: Click here. If You Dare!
Soul of Running - The Parker Pages
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Email: robstraining@gmail.com
Phone: 303-669-3748
Web: http://www.soulpersonaltraining.com
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