Tag: Exercise

Image courtesy of Pixabay.com

Image courtesy of Pixabay.com

You’ve been faithfully working out, keeping up with your program, changing things up on a regular basis, working hard, eating healthy, and all of a sudden you start slipping. A bowl of ice cream here, a cheeseburger there. You start skipping workouts, too. You start gaining weight.

Maybe work gets a bit crazy, life changes are happening. Or maybe an injury sidelines you and sets you back. Then you feel guilty, so you start skipping weigh-ins.

You get to feeling down and comfort yourself by indulging in a favorite from your unhealthy eating past–pie, cookies, shortcake–whatever. Things snowball.

The cool thing is, you can bounce back. At any time, you can decide to get back on track and live a healthier lifestyle again. It’s important that you revisit your goals. Why did you decide to lose all that weight in the first place? Why was it so important to you? Also, get rid of the unhealthy foods you’ve reintroduced into your life. Don’t eat it to save it. And, move! Burn those calories!

If your family keeps bringing home junk food, rein them in and explain how important eating healthy is to you. Of course, having a favorite unhealthy snack now and then isn’t going to kill your progress, but when you’re surrounded by unhealthy foods all the time and encouraged by friends and family to indulge, you know you have got to take action to change that. If they are real friends and family who dearly care about you, they will understand and support you. If they don’t, you might want to consider spending a bit less time with them and seeking out others who also want to live healthy lives.

It’s your call, not theirs. You need to take responsibility for your health and fitness. If they want to eat junk food, that’s they’re right, but they don’t have to do it in front of you. You may be surprised by their reaction. They may start eating healthy and joining you for workouts. Give it a shot.

Another option is to keep plenty of healthy food on hand or order healthy out when your loved ones choose unhealthy food. Many restaurants offer healthy menu choices these days.  They can have their pizza, you can have your salad. Or, for a pizza party at a friend’s house, you can make your own healthy version with whole wheat crust, reduced fat/sodium sauce and heaps of fresh veggies, and bring it along. Just let your host know your plans ahead of time.

Surround yourself with those who support you, change up your workout to a more fun routine, change the route you run periodically to avoid boredom, keep a food journal, get back to those regular weigh-ins. Maybe start a friendly weight loss challenge with a friend. Reclaim that healthy lifestyle for life.

 

Image courtesy of Pixabay.com

Image courtesy of Pixabay.com

I’d like to talk about gym etiquette today.  It hasn’t happened often, but I have experienced rudeness at gyms (not at The Gym at City Creek, though!) over the years.   Not everyone follows proper gym etiquette.

The Cut Off:  One day, I was heading for a cable machine and someone cut me off and grabbed it.  Then when she was done, she left the cable up on the highest position.  I couldn’t reach it.  Before she used the machine, it had been left in the lowest position.  I should have grabbed it while I had the chance.  Please, consider those of us who are on the short side when you finish using cables and position them at mid-level or lower.  Thanks!

Equipment Hog:  On another occasion, as I approached the triceps press machine, a guy was using it.  I asked politely how many sets he had left and he said he had one more.  Okay, fine, I did my triceps extensions and waited for him to finish.  Then, I did one set on the press and switched back to the extensions.  An older man came by and asked if I was done with the press.  I said I was super setting them, but he could have it for one set.  The guy stayed planted in that seat for three sets!  I was sitting right there waiting for him and he sat his butt down and ignored me.   Not good!

Chatterbox:  This one really bugs me.  When I got to the gym, I went to do my cardio.  As I got on my usual elliptical, a couple of girls walked over to another machine nearby and proceded to drape themselves on the thing and gab at full volume.  Neither of them actually used it.  They were decked out in full spandex, headbands, heart rate monitors–the whole works, but they never broke a sweat.  If you come to the gym, use the equipment for it’s intended purpose, please.  Sure, chatting with your gym buddies a bit is perfectly acceptible, but remember, you are there to work out.  Get busy!

Okay, so the point of this post is to remind everyone who works out at a gym to be courteous.  Communication is key.  Make your position clear.  If you’re doing supersets, let the person who asks to use the machine know that you would appreciate being able to take turns after each set.  If you’re confronted by a continuously rude person and can’t seem to remedy the situation on your own, contact a staff member to sort out the problem.  And please tone down the chatter.

The gym should be a positive, supportive place where people work together toward fitness, not marred by inconsiderate patrons.  Keep it real.  Keep it productive.  Keep it fun.  Keep it safe.  Take care.

Image courtesy of Pixabay.com

Image courtesy of Pixabay.com

This machine is great for anyone to use to build upper body strength, but it’s particularly useful for individuals who can’t use a regular bicycle or other cardio equipment requiring leg power because of a disability.  Instead of sitting down and pedalling with your legs and feet, you use your arms and hands.  It’s an all-round good mode of excercise that provides a low-impact workout for your arms, shoulders, chest, back, and abdominals.

Sit up straight on the seat (some models don’t have a seat, which better accommodates wheelchair users) and place your feet on the foot rests.  The display lets you choose the resistance you prefer and keeps track of your speed, heart rate and other variables, depending on the model.

You can do interval training, pedal with one hand or two, simulate rowing motion and more on the  handcycle machine.

Consult your doctor before beginning a new exercise program, especially if you have a chronic medical condition, are 40 years old or older, or have been leading a

sedentary lifestyle.  Then start slowly and progress as you feel stronger, varying speed, resistance, and pedaling direction.