Tag: fitness

Is sitting the new smoking?

 How does sitting impact our bodies?

I had a client ask me if they only have 5 mins off and on in their day, is it better to get up and move OR should they try to exercise in longer time frames?

The simple answer is that they should get up and move in any time increments they may have! Research is continuing to show that long periods with lack of movement can be as detrimental to our health as smoking!

Three tips to get in more movement throughout the day – even if you are going to formally exercise that day:

Take the Long Way

Walk the longest route you possible can to your destination: the office kitchen, the bathroom, use the stairs instead of the elevator, park farther away from the door

Stand Rather Than Sit

While it would be great to have a work station where you can work standing up it may not be practical but maybe ways around that would be to have walking meetings, do conference calls standing or set your timer to get up and move at the top of the hour. Some activity trackers will alert us to get moving so even if you stand up where you are and move side to side is better than not moving!

Why Make This a Priority?

Lastly- make it a priority because we are meant to move and the less we do the more prone we will be to injuries from simple activities and the more we increase our risk for chronic diseases.

Anything you do that increases the need for oxygen in your body can help you add physical activity to your day. It may not seem like taking the stairs or parking far away would make a big difference, but adding little bouts of physical activity to your day can help you burn additional calories and improve your health.

Last week, was totally different

Two weeks ago I was putting all effort into working out and eating right. I was sore but surging with energy.

Last week, was totally different.  My eating was way off and workout times were minimal at best.  I had to be the care giver for many.  That meant no early morning runs or regular sessions of Activ Trax.  My energy levels plummeted.  I found this article and loved how it has fifteen ways to boost that energy.  I need to find a good vitamin.

15 Ways to have more energy

  1. Make sleep a priority
  2. Drink more water
  3. Exercise
  4. Eat Well
  5. Take vitamins
  6. Refill your tank on a regular basis
  7. Set Goals
  8. Got to bed early
  9. Make the most of your mornings
  10. Laugh Often
  11. Clear the Clutter
  12. Stop worrying
  13. Choose gratitude
  14. Don’t Compare Yourself to others
  15. Wrap your life around things that matter

It Wasn’t Just a Fluke

Nope, it wasn’t just a one-time occurrence. I experienced runners high again yesterday.

As wonderful as that experience is, it’s also brought to light a couple of things about perseverance:

1. The rewards don’t come overnight. I know that’s obvious, but I really want overnight rewards. I want the victory before I run the race.

2. The rewards do come. I’m in week six of this endeavor and truthfully I was beginning to wonder if it was worth it. Yes I’m losing weight, yes I’m working out regularly, but the workouts were hard–Every. Single. Time.

I’m grateful to have runners high to look forward to, but it doesn’t come at the beginning of a run–just like I didn’t experience in the beginning phases of my fitness journey. It comes with perseverance and discipline.

And let us not grow weary of doing good, for in due season we will reap, if we do not give up. Galatians 6:3

It’s been an amazing ride!

What an amazing time getting to see everyone at the 5K.  You all did an incredible job and you should feel proud of your weight loss. What an honor it was to have this amazing opportunity with everyone. I want to thank His Radio, Rob Dempsey and the Greenville County YMCA for providing this journey for us.  I also want to thank my trainer Misty Beacham and Tamika Pollard for your encouragement to keep pressing on.  To all my Eastside RBL family, let’s keep it going and finished what we started. I am still working towards my goal to lose 40 more pounds.  I just want to encourage each of you to keep going and let’s help each other.  This is not the end, it’s just the beginning of a new healthy life.  We must make a constant effort every day to keep using the tools we have learned during this 12-week challenge.  When I started twelve weeks ago, I had trouble breathing, I had trouble sleeping, I didn’t have any energy and all my clothes felt uncomfortable.  Since losing the weight I cannot tell you how much better I feel.  I am sore from workouts and I have trouble with my knee but it’s a good feeling to breathe better, to sleep better and to feel comfortable in my own skin. Let’s keep it going!GroupChange

Access All Twelve At Home Workouts

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Here is your Rob’s Big Losers AT HOME  workouts. These workouts and weekly runs will help you gain your health back and prepare you for your first 5k.

Week One

Week Two

Week Three

Week Four

Week Five

Week Six

Week Seven

Week Eight

Week Nine

Week Ten

Week Eleven

Week Twelve  

Weekly Workouts Planned By YMCA of Greenville (SC)

Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

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I can’t believe I did it!

Well, it’s almost the end. I can’t believe it’s been 12 weeks since I started this journey. Three things come to mind as I look back at the last 12 weeks: pain, frustration, and accomplishment. Pain: I remember the first day that I worked out. I barely made it a mile and was so out of breath, I thought I was going to pass out. The pain I felt the next day was horrible. I could barely make it out of bed. I have been through a lot of pain over the last 12 weeks. Frustration: This competition was not easy. It took a lot of time and effort to work out every day and that feeling you get when you thought you should have lost more weight for the effort you put in that week. There was also the frustration of injuries. Each week I pushed myself a little more. I had multiple issues with my feet, legs and worst of all my knee, which I am still dealing with. Accomplishment: I had a few goals when I started this competition, one was I was going to work out every single day, no exceptions and that I wanted to lose at least 50lbs. Finding time to work out every single day was rough but I did it, even when I went on vacation. I well surpassed my goal of 50Ibs. I honestly didn’t know if I could do it. When I started, I had so much doubt, heck every week that went by I doubted that I could make it another week. At times, even though I losing weight on a consistent basis, I wanted to quit because I didn’t think I could make it to the end. I can’t believe I make it and lost weight too. 

The person that started this competition is not the same person that is ending the competition. I’ll see you at the 5k this Saturday. I will be the one limping across the finish line. 

Week Twelve at HOME Workout

Do up to three rounds of these exercises in a row three times this week

  • 10 x Walk Down/Push-up/Batman/Walk Up/Squat
  • 10 x Lunge Matrix Front/Side/Rear (Each Leg)

Weekly Workouts Planned By YMCA of Greenville (SC)
Leslie Knox –  ACSM Certified Personal Trainer

Couch to 5k Run compete two times this week

  • 5 minute warm up
  • 30 minute jog with no walking
  • 5 min cool down

RBL 5k this Saturday!!

Made possible in part by:

Week Eleven at HOME Workout

Do up to four rounds of these exercises in a row three times this week

  • 10 x High Knees
  • 10 x Butt Kicks
  • 10 x Side to Side Hop
  • 10 x Jumping Jacks

Weekly Workouts Planned By YMCA of Greenville (SC)
Leslie Knox –  ACSM Certified Personal Trainer

Couch to 5k Run compete two times this week

  • 5 minute warm up
  • 28 minute jog with no walking
  • 5 min cool down

Meet on Saturday morning at 9:10am with Doug for your third walk/run of the week.

Made possible in part by:

Eating is important

My biggest problem throughout this whole competition has been eating enough food during the day. I drive a lot and never have time to eat and when I do, I never have good quick choice. The one question the trainers ask me almost every time they see me is, “did you eat? Most of the time I would say no. One night before a group workout, I was in the Y’s employees break room eating one of my trainer’s dinners because I didn’t eat. I have found an item that is quick, easy, and inexpensive. I go to QT every day and get me a breakfast bowl from their kitchen. It’s awesome, you can make it any way you want. I love that I have control of what I put in it. Plus, it gives me a great boost right before a work out.

Week Seven at HOME Workout

Do up to three rounds of these exercises in a row three times this week

  • 10 x Crunch/Crouch/Push-up/Stand
  • 15 x Reverse Crunch
  • 10 x Curtsy Squat on Each Leg
  • 10 x Squat Holds@:30

Weekly Workouts Planned By YMCA of Greenville (SC)

Leslie Knox –  ACSM Certified Personal Trainer

Couch to 5k Run compete two times this week

  • 5 minute warm up
  • 5 minute jog
  • 3 minute walk
  • 5 minute jog
  • 3 minute walk
  • 5 minute jog
  • 5 min cool down

Meet on Saturday morning at 9:10am with Doug for your third walk/run of the week.

Made possible in part by:

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