Workout

Two mile run, 80 burpees, 80 squats, 80 jumping jacks, 50 mountain climbers and 50 push-ups before class this morning...tired tonight.

The importance of consistency

I want to mention a little bit about how important consistency is with regards to your fitness program. I have a few clients who come to a few sessions and then skip a few sessions. This is inconvenient for me but it is much worse for them. To their credit, when they come for their sessions, they work super hard and give it a full effort. But considering they have weight loss goals, the gains they get from those sessions are mostly lost in the weeks they don't work out. The human body needs consistent activity and exercise in order to maintain a fitness level. Further, it needs consistent challenges to perpetuate changes and adaptations. Realistically, will you be able to make it to every single session? Well, no, probably not. Stuff happens and things come up here and there. But if your health, fitness and wellness are truly a priority to you, then you need to get back onto the program ASAP.

Supercharger 25 minute workout

Short on time but need to do a workout? Here is what I did this morning for my Personal Fitness Appraisal class. I was running way late due to all kinds of and only had 30 minutes to workout before my next class. This workout takes 25 minutes leaving 5 minutes to clean up and change clothes....no shower unfortunately so the Action Wipes and Nature's Gate Spring Fresh deodorant gets liberal use.

I used the West Valley College track.
Run 1/16 mile (1/4 of the way around the track) - 20 jumping jacks
Run next 1/16 mile - 20 body weight squats
Run next 1/16 mile - 10 push-ups
Run next 1/16 mile - 10 burpees
Repeat this 3 more times.
Walk 1 lap (1/4 mile), then run 2 laps (1/2 mile)
At the end you have run 1.5 miles, walked 1/4 mile and done 80 jumping jacks, 80 body weight squats, 40 push-ups and 40 burpees. Adjust the repetitions to your fitness level.

Weight Loss and working out_part 1

Most of my clients hire me to help them lose weight. They want me to help them exercise in order to shed pounds and improve their body composition. I am always happy to help them as this is an important step towards being healthy. Interestingly, my clients expect that the majority of their weight loss is going to result from exercise and they look at me wide-eyed when I tell them this is not correct. There are three keys to weight loss - 1)diet 2) diet and 3) exercise. When I say diet, I don't mean that a client needs to go on an organized diet. I mean that their diet needs to be looked at closely and changes made so that they get proper nutrition from healthy, whole foods and that they get into calorie deficit. This part of the weight loss equation is so important and I can't stress it enough. Another part of the diet that is critical is eating breakfast. Most of my clients tell me at the start that they skip breakfast. This is wrong. Thinking that this helps to lose weight is incorrect. Your body has been at rest for 6-8 hours while you were sleeping and your metabolism needs to be re-energized. Eating a good healthy breakfast does just that and gives you needed calories to get through the day until lunchtime. Look at the word breakfast - break and fast - you are literally "breaking the fast". A business partner of mine likes to say, "Eat like a king for breakfast, a queen for lunch and a pauper for dinner." This certainly rings true. You need most of the calories for energy during the day when you are active and busy. At night you tend to not be quite so active so fewer calories are required and when you go to bed, your body needs the fewest.

Welcome to Misfitness

Welcome to Misfitness. I will use this blog to post my thoughts and insights into health & fitness and beyond that, wellness. I hope you find this blog interesting and helpful. Please, always feel free to ask questions and provide your thoughts on stuff.

About the name - I racked my brain about what to call this blog. I looked to where I fit in to the industry and realized that I am a bit of a misfit, there is a lot of misinformation out there in there about health, fitness and wellness and I love the band The Misfits. I don't claim to know everything, I am not a doctor, nor do I play one on TV but I stay current on the latest science and theories. I place a premium on my clients' safety. My hope with this blog is to communicate about how to be healthy, fit and well.