Beginners Luck!

Beginners Luck!

Beginner’s Luck Running

As I finished a 5 mile run yesterday, I was thinking about how great it feels to have created a strong, fit body that can do things I would have never thought possible 5 years (and 2 kids) ago.

I remembered the beginning of my journey, and how special those first steps were. How the road was awfully bumpy sometimes, and particularly how thrilled I was the first time I saw muscle definition in my arms! (I recall the exact place I was, time of day, and what workout I was doing– it was just that incredible.

As a personal trainer, I love working with people at every stage of fitness, but I’m especially excited to have someone who is just starting with an exercise routine.

So, all you lucky peeps who are taking on your health for the first time, here’s why you have so many advantages as a beginner!

1) Your body responds more quickly because the nervous system is not yet conditioned to exercise. You will experience significantly faster strength gains in the first few months than someone who works out on a regular basis.You can often lose weight by simply walking, whereas a conditioned athlete needs a much more intense workout routine to lose weight and maintain muscle.

2) Because the nervous system is not yet efficient at signaling muscular contractions, it’s unlikely that a beginner is able to work hard enough to cause injury. More experienced athletes tend to push themselves harder or overestimate their strength and are more prone to injure themselves.(Speaking as one who has injured herself several times… um, yeah.)

3) Beginners with significant amount of pounds or inches to lose can shed the weight more quickly than their fit counterparts. Simply put, the more weight you carry, the harder your body works during exercise, and the more calories you burn. If you are 50 lbs (or more ) overweight, you can safely lose between 10-15 lbs a month. For others with less weight to lose, a more healthy goal is 4-8 lbs a month. I know a gentleman who lost almost 100 lbs in less than 6 months and at the end of a year was running marathons. That’s what beginners are capable of!

4) Its easier to work with someone who has unhealthy habits because altering those patterns creates fast results. Someone with a three-can-a-day soda habit could easily lose 5-8 lbs in a month by simply replacing soft drinks with naturally flavored sparking water. It can be more complicated to tweak a healthy person’s diet and see quick changes. Small changes for the beginner = significant, exciting results!

To set you up on the best possible track to success, here are some other tips for you {lucky} beginners:

Push yourself past perceived “limits.” If a 5 lb hand weight starts to feel “easy,” shift to a heavier resistance. As a rule, do 4-6 reps with the heaviest weights you can lift and still maintain proper form, 10-15 reps with medium weights, and 20-25 reps with light weights. If you can’t feel the burn, you’re probably not pushing yourself hard enough to build muscle— which is the ultimate goal. If walking 30 minutes starts to seem mundane, try alternating 5 minutes of light jogging with 5 minutes of power walking. You will be amazed at the results!

Incorporate 15-20 minutes of low-level aerobic activity at the END of your workout, preferably after resistance or strength training. This is when the body is in its most effective fat-burning mode.
Complete your workout with 5-10 minutes of light stretching to prevent the build up of lactic acid, which is a primary cause of post-workout muscle soreness.

Eat a 200-300 calorie, healthy, high protein snack within 30 minutes of completing a workout. This is the crucial time when your body needs nutrition for muscle recovery.

NEVER severely restrict calories when you begin a fitness routine. As your body begins to replace muscle with fat, you actually need to increase protein intake and ensure you are getting the nutrition you need to fuel new muscle mass. A pound of muscle burns about 50 more calories a day than fat. If you gain 5lbs of muscle, your body will burn an extra 250 calories a day without you “doing” anything at all. If you are restricting calories at the same time, new muscle tissue will be cannibalized in order to keep an energy supply for aerobic activity. Ironic, but true. You must maintain a healthy nutritional caloric intake in order to lose weight!

Use your clothes as a measure, not just the scale. (This seems to be more difficult for women to grasp than men, so listen up ladies!) Muscle weighs more than fat, but is considerably more compact.  A fit, healthy woman can weigh 135 lbs and be a size 6, while someone carrying less muscle and more fat could weigh the same and wear a size 12. Don’t be discouraged if the numbers on a scale aren’t going down as rapidly as you think–if you’re clothes are fitting more loosely, you’re on the right track!

So, adventurers, I urge you…take advantage of beginner’s luck. A few years down the road–perhaps after a vigorous 5 mile run–you might just look back and reminisce about the days when your day’s fitness goal was simply a 30-minute walk.

Yours in health, fun and adventure,
Mary
Certified Personal Trainer
Fitness Adventures
(As always, it is wise to check with your doctor before beginning any exercise program, particularly if you have a history of heart disease, high blood pressure, or diabetes.)

Energy Yoga, T’ai Chi and WorldLegacy

Energy Yoga, T’ai Chi and WorldLegacy

I began practicing energy yoga and T’ai Chi three years ago to heal my body.  After many years as an athlete and later in life, being more sedentary in my professional life, I was experiencing hip, knee and foot issues from running and working out.  I needed to find something that would improve my flexibility, strength and heal the aches and pains.

By chance, I found a Dahn Yoga center near my office and walked in.  It was different than most yoga centers in that it is a Korean based form.  The word dahn in Korean means energy.  I began one-on-one sessions with the center master and noticed after three months, a significant improvement in my body’s condition.  I also discovered a form of T’ai Chi called Dahn Mu Do, which translates to “the way of limitless energy or power”.  I began to focus on Dahn Mu Do fully for my training and my healing.  I loved it so much that I became a Dahn Master and now teach energy yoga and healing T’ai Chi to others.  I am now on my way to living my dream and fulfilling my life’s purpose.

I discovered that this practice and the WorldLegacy programs are so in tune with each other.  I discovered that I can push through my limitations and connect with my authentic true self simply by choosing to do so. I found a way to put into daily practice, the learning experiences from the http://www.worldlegacyhealthyliving.com/energy-yoga-tai-chi-world-legacy-870 programs.  The WorldLegacy  enabled me to be open to this training and to what has now become my way of living.

Thank you WorldLegacy.
John
WorldLegacy Graduate of NC 88 Leadership Program

For Exercise Just Try Walking

Walking For Exercise

While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape. Whether enjoying the wonder of nature, or simply the company of a friend, walking can be a healthy, invigorating experience. And thanks to its convenience and simplicity, walking just might be right for you too.

For Exercise Just Try Walking
You don’t need to become a member of an expensive gym to go walking. And except for a good pair of walking shoes, it requires virtually no equipment. A sedentary lifestyle has a debilitating influence on people’s health as they age, therefore exercise is imperative. Walking accomplishes all of the following and more:

1. Improves cardiovascular endurance
2. Tones muscles of the lower body
3. Burns calories (about 80 if walking 2 miles/hour, 107 if walking 4.5 miles/hour)
4. Reduces risk of heart disease

The first item of business when beginning your walking program is to select the right pair of shoes. Too many people choose fashion over function when purchasing running shoes, not realizing that poor-fitting shoes can do more than hurt your stride; they can also lead to pain throughout the body. Make sure the shoes fit properly. The balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking. Select shoes with plenty of cushioning in the soles to absorb the impact. Shop for sneakers at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise. When trying on shoes, be sure to wear them for at least 10 minutes at the store. Once you have purchased shoes, don’t walk them into the ground. Estimates vary as to when is the best time to replace old shoes, most experts agree that between 300 and 500 miles is optimal.

Walking just 12 minutes every other day can offer important health benefits. But in order to increase your longevity, try to eventually work up to 30 minutes, five days per week. Experts agree that to be considered “active,” adults should try to take 10,000 steps each day (pedometer can track you progress). The following tips can help you get started on your walking regime:

1. Move your arms freely, in coordination with the opposite leg
2. Don’t stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which will cause you to carry your weight improperly.
3. Don’t carry weights or dumbbells while walking. They are better used as a separate part of your exercise regime.
4. Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, check with your doctor.
5. Walk briskly, with “purpose.” Simply sauntering while relaxing and enjoyable, is not an effective form of cardiovascular exercise.

Eventually, depending on your age, you can build your target heart rate/pulse to either 120 beats per minute, or if younger, as many as 140 beats per minute. Use a heart rate monitor to check your progress or use the talk test (walk at a pace where you can still hold a conversation). For the average adult, a heart rate of 120 beats per minute would require walking at about 3 miles per hour.

Lastly, drink 10 eight-ounce glasses of water per day to help keep the kidneys active, dilute and remove toxins from the body, and replace lost fluids. Sorry but coffee, tea, soft drinks, alcohol, diuretics/dehydrators don’t count. If you perspire while walking, you may need to drink even more.

Always remember, your body was made to move.

For Exercise Just Try Walking

While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape. Whether enjoying the wonder of nature, or simply the company of a friend, walking can be a healthy, invigorating experience. And thanks to its convenience and simplicity, walking just might be right for you too.

For Exercise Just Try Walking
You don’t need to become a member of an expensive gym to go walking. And except for a good pair of walking shoes, it requires virtually no equipment. A sedentary lifestyle has a debilitating influence on people’s health as they age, therefore exercise is imperative. Walking accomplishes all of the following and more:

1. Improves cardiovascular endurance
2. Tones muscles of the lower body
3. Burns calories (about 80 if walking 2 miles/hour, 107 if walking 4.5 miles/hour)
4. Reduces risk of heart disease

The first item of business when beginning your walking program is to select the right pair of shoes. Too many people choose fashion over function when purchasing running shoes, not realizing that poor-fitting shoes can do more than hurt your stride; they can also lead to pain throughout the body. Make sure the shoes fit properly. The balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking. Select shoes with plenty of cushioning in the soles to absorb the impact. Shop for sneakers at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise. When trying on shoes, be sure to wear them for at least 10 minutes at the store. Once you have purchased shoes, don’t walk them into the ground. Estimates vary as to when is the best time to replace old shoes, most experts agree that between 300 and 500 miles is optimal.

Walking just 12 minutes every other day can offer important health benefits. But in order to increase your longevity, try to eventually work up to 30 minutes, five days per week. Experts agree that to be considered “active,” adults should try to take 10,000 steps each day (pedometer can track you progress). The following tips can help you get started on your walking regime:

1. Move your arms freely, in coordination with the opposite leg
2. Don’t stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which will cause you to carry your weight improperly.
3. Don’t carry weights or dumbbells while walking. They are better used as a separate part of your exercise regime.
4. Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, check with your doctor.
5. Walk briskly, with “purpose.” Simply sauntering while relaxing and enjoyable, is not an effective form of cardiovascular exercise.

Eventually, depending on your age, you can build your target heart rate/pulse to either 120 beats per minute, or if younger, as many as 140 beats per minute. Use a heart rate monitor to check your progress or use the talk test (walk at a pace where you can still hold a conversation). For the average adult, a heart rate of 120 beats per minute would require walking at about 3 miles per hour.

Lastly, drink 10 eight-ounce glasses of water per day to help keep the kidneys active, dilute and remove toxins from the body, and replace lost fluids. Sorry but coffee, tea, soft drinks, alcohol, diuretics/dehydrators don’t count. If you perspire while walking, you may need to drink even more.

Always remember, your body was made to move.

Abundance and Prosperity WorldLegacy

Dance, Health, Passion, WorldLegacy

My healthy living experience today comes from “The Abundance and Prosperity” seminar I attended at the WorldLegacy in which I offered to DANCE at the end of the program. I was very nervous because I have not danced in more than 10 years! Frank my spouse does not dance so it seems NATURAL to have abandoned my PASSION!

Anyhow as a result of all these experiences and not to mention that every time one comes to WorldLegacy, the first thing we do is DANCE!

I am now a ZUMBA dance instructor! I am also a certified nutrition consultant and holistic health practitioner. I have lost about 3 sizes and take ballroom dance lessons 3 times a week.

BIO
Kirsten Tan, RDMS,RVT-HHP offers advice in wellness, fitness and nutrition to manage medically related issues such as obesity, diabetes and other metabolic diseases.
Kirsten is a graduate of WorldLegacy’s NC90 Leadership Program.

WorldLegacy Graduate Stays Healthy With Busy Lifestyle

How do you stay healthy when you are always on the go?

Betsy Jordan
One of the challenges/opportunities I’m having is to balance working driving many miles, and staying healthy. I’ve been doing some things that I never thought I would, like packing my lunch, parking in the back of the lot and walking up the stairs. It’s working. These are small steps with big results.

Betsy Jordan is a graduate of WorldLegacy’s Leadership Program and WorldLegacy’s Advanced Leadership Program LPPHD.
Betsy leads her own transformational workshops as well.

WorldLegacy Graduate Stays Healthy With Busy Lifestyle

How do you stay healthy when you are always on the go?

Betsy Jordan
One of the challenges/opportunities I’m having is to balance working driving many miles, and staying healthy. I’ve been doing some things that I never thought I would, like packing my lunch, parking in the back of the lot and walking up the stairs. It’s working. These are small steps with big results.

Betsy Jordan is a graduate of WorldLegacy’s Leadership Program and WorldLegacy’s Advanced Leadership Program LPPHD.
Betsy leads her own transformational workshops as well.

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