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| An Offering of Health! |
| Ok... at the time of this writing, I've been working out for 2 weeks and I'm already starting to see the results. My jeans aren't fitting the same way already! Yipee! My posture is showing improvements and I'm enthusiastically looking forward to the next two weeks. Are you making changes to your diet and exercise routine? Share your story with us here at Welcome Home My Florida! |
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| APRIL 2008 |
Get Fabulously Fit for Life!
Diary of a Woman Part I
Deborah Sheehy http://www.welcomehomemyflorida.com
A continuation of rolling back the clock and regaining health, energy and being in the best condition of your life.
Meet My X-Trainer, Moses
In March’s issue, you learned that I started a new work out at the age of 39 as I did not want to be a fat, lazy 40
year old. I started with riding a bicycle and progressed into video tapes with Denise Austin and then on to
weighted workouts with Karen Voight. A couple of years passed and even though I thought myself to be in
VERY good shape, I thought I’d ‘bump’ it up a bit and find myself a trainer to begin adding serious weight
training to my workouts. That’s where I met Moses. Now Moses is about 6’2’’ and in VERY good condition.
He’s focused, serious and looks like he could rip your head off in about 2.4 seconds.
The facility was less than one mile from my home so it was convenient. (Keep this in mind when you begin
anything away from home. If it’s not easy to get to, you’ll more than likely fail at your attempts to maintain a
regular schedule). We set up the sessions for Mondays, Wednesdays and Fridays at 10 in the morning.
Easy enough!
My first session: I arrived on time, and he began with a warm up of 5 minutes on the treadmill. No big deal.
He then introduces me to the varied machines trying to find out my level of strength. We both found out, which
I had already known, that I can’t do push-ups if my life depended on it… Nonetheless, he persisted in trying
to find a way to lower the level of his expectation to meet my abilities. Even when using a bar that I leaned
into, I was unable to accomplish more than maybe 3 without collapsing.
The next exercise is one that I’ve tried to wipe from my memory banks to no avail… Walking squats. He told
me to do 8 of them…four out and four back to him. I’m here to tell you that never in my life have my thighs
screamed at me as they did during those 8 squats. I was totally out of breath with shaky legs and I truly
thought I was going to pass out. Moses was not amused.
Just when I thought it couldn’t get any worse, he showed me… THE BOX. Those of you who work out, know
about THE BOX don’t you? It literally was a box, made of heavy plywood and stood about 20” tall. He told me
to ‘hop on’… ok, I thought to myself… I can do this, only to find myself crawling up instead of ‘hopping’ up.
The goal here is to put your foot on top and lift yourself up using one leg. To make a long story short… he got
the 15” BOX out for me to learn what was to be expected in short order.
By the time my first session was over, I could barely walk and had to lift my right hand with my left in order to
get a grip on the steering wheel to drive home! When I got back to the house, I had just enough energy to get
myself to the sofa to collapse. It was awful! I thought to myself… if this is what it takes to get into even better
shape, maybe I ought to just be happy to settle for second best.
Diary of a Woman Part I
Deborah Sheehy http://www.welcomehomemyflorida.com
A continuation of rolling back the clock and regaining health, energy and being in the best condition of your life.
Meet My X-Trainer, Moses
In March’s issue, you learned that I started a new work out at the age of 39 as I did not want to be a fat, lazy 40
year old. I started with riding a bicycle and progressed into video tapes with Denise Austin and then on to
weighted workouts with Karen Voight. A couple of years passed and even though I thought myself to be in
VERY good shape, I thought I’d ‘bump’ it up a bit and find myself a trainer to begin adding serious weight
training to my workouts. That’s where I met Moses. Now Moses is about 6’2’’ and in VERY good condition.
He’s focused, serious and looks like he could rip your head off in about 2.4 seconds.
The facility was less than one mile from my home so it was convenient. (Keep this in mind when you begin
anything away from home. If it’s not easy to get to, you’ll more than likely fail at your attempts to maintain a
regular schedule). We set up the sessions for Mondays, Wednesdays and Fridays at 10 in the morning.
Easy enough!
My first session: I arrived on time, and he began with a warm up of 5 minutes on the treadmill. No big deal.
He then introduces me to the varied machines trying to find out my level of strength. We both found out, which
I had already known, that I can’t do push-ups if my life depended on it… Nonetheless, he persisted in trying
to find a way to lower the level of his expectation to meet my abilities. Even when using a bar that I leaned
into, I was unable to accomplish more than maybe 3 without collapsing.
The next exercise is one that I’ve tried to wipe from my memory banks to no avail… Walking squats. He told
me to do 8 of them…four out and four back to him. I’m here to tell you that never in my life have my thighs
screamed at me as they did during those 8 squats. I was totally out of breath with shaky legs and I truly
thought I was going to pass out. Moses was not amused.
Just when I thought it couldn’t get any worse, he showed me… THE BOX. Those of you who work out, know
about THE BOX don’t you? It literally was a box, made of heavy plywood and stood about 20” tall. He told me
to ‘hop on’… ok, I thought to myself… I can do this, only to find myself crawling up instead of ‘hopping’ up.
The goal here is to put your foot on top and lift yourself up using one leg. To make a long story short… he got
the 15” BOX out for me to learn what was to be expected in short order.
By the time my first session was over, I could barely walk and had to lift my right hand with my left in order to
get a grip on the steering wheel to drive home! When I got back to the house, I had just enough energy to get
myself to the sofa to collapse. It was awful! I thought to myself… if this is what it takes to get into even better
shape, maybe I ought to just be happy to settle for second best.
| Karen Voight Once I had mastered the tapes from Denise Austin, I was ready to bump it up a bit and was fortunate enough to find Karen Voight. She's straight forward, focused, deliberate and will define your body like no other. I got in terrific shape when following her routines. She has cds for all levels. If you need to put some freshness into a workout, try her cds. I don't believe you can go wrong. |
But… being the person I am, I persisted and I pushed. I forced myself to see how far my body would go… to see how much better I could
become and to feel for myself what being in top notch condition looked and felt like. And every session, I would come home in the same
condition… flat out, worn out.
During the next three months, Moses pushed, I pushed and the results were fantastic! I’ve always hated jello fat on my legs, the waving
of the underside of my arms and as for my belly… well… I just really don’t want to discuss this further! Within three months training I
turned into a lean mean workout machine! My legs were rock hard, arms with toned muscles and a belly that became referred to as my
abs! It was fantastic!
I was just beginning to get into a size 6 and shopping for clothes became a favorite past time for me. I loved every aspect of it, but one.
Even after months of professional training, I was always coming home whipped… going to the sofa after every work out. I even began
experiencing nausea when working out and that part made me a bit nervous. So I went to the doctor.
I explained what was going on with me, what I was doing and how I was doing it. He looked at me with suspecting eyes and asked,
“Who’s your trainer?” When I told him it was Moses, he lifted his eyes, pointed his finger at me and said something like, “You go tell him
that you are NOT a 16 year old boy! He trains EVERYONE like they’re training for football season and he’s got to understand that you are
a woman in your FORTIES, for cry’n out loud!” He said, “It’s a wonder that you’re able to stand at all!” He told me that I was simply doing
more than what is healthy for MY body.
Soooooo… I took it upon myself to take what I had learned from Moses and geared it down a bit so that I could remain working out, AND
still be able to live my life! However, all this said and done, hear this. Because Moses pushed me I went from barely being able to do 8
walking squats to being able to do 30 walking squats AND carrying two 15 lb weights! I was able to work with heavier weights than I had
ever thought I could use and I was literally in the best shape of my life at the age of 44!
The moral of the story? There’re a few things I learned in this process… First, I can’t do push ups! No matter how I tried, I just couldn’t do
them.
Secondly I’m the type of person who needs pushed. I’m also the type of person who pushes 'me' quite well. However, I have the habit of
falling off the train now and then, and that’s when my ‘pushers’ are allowed to grab me by the shirttail and get me back on track. Even
though Moses didn’t train me any longer, I continued to work out at the same facility and he kept an eye on my ‘self’ training sessions. I
became a poster child for him as I served as a walking example of how just about anyone can turn back the clock and become healthy.
Thirdly, all this talk about weights and exercise translated into a lifestyle of strength. I was able to go about daily chores with much less
effort on my part while adding things that I was unable to perform while I lived as a couch potato.
Fourthly, I looked great! I felt healthy! And my wardrobe brimmed with great clothes! Ya gotta love that part!
And lastly, the best part of it all. Did you know that because I was toned, my muscles burned calories even when I was at rest? Yes! It’s
true! The benefits of working out with weights helped me burn more calories even at rest!
In conclusion, I highly suggest that you get a trainer into your life when you need one. Some people need ‘pushers’ all the time, while
others might need help in getting started and still there’s those who need help for a time here and there. I’m the third type of person.
Trainers will keep you accountable, push you to do more than you ‘think’ you can and correct bad habits that you may not realize you have.
Find out what type of person you are, and go forward. I’m living proof that you can be overweight, out of condition, sagging and covered in
cellulite yet turn it around to being the healthiest you’ve been in your life. I wouldn’t have gotten to that point if I hadn’t had an over-zealous
trainer who saw me as a 16 year old boy! Kudos to Moses!
Ponder this one…
I normally weighed about 145 and in a size 12. When I was working out, my normal weight was 158 and a size 8. Drop the scales! Get
out your measuring tape! Inches rule, your weight drools!
Before beginning any workout routines, see your doctor, take your body measurements. Weigh in for a beginning weight and take some
candid, honest photos of yourself in a bathing suit. (Photos should be taken in a place and with lighting that can be duplicated because
in 3 and 6 months you will want to take more photos! This will ensure integrity in photography, showing true results. Do NOT weigh
yourself again until after 6 months of working out!)
become and to feel for myself what being in top notch condition looked and felt like. And every session, I would come home in the same
condition… flat out, worn out.
During the next three months, Moses pushed, I pushed and the results were fantastic! I’ve always hated jello fat on my legs, the waving
of the underside of my arms and as for my belly… well… I just really don’t want to discuss this further! Within three months training I
turned into a lean mean workout machine! My legs were rock hard, arms with toned muscles and a belly that became referred to as my
abs! It was fantastic!
I was just beginning to get into a size 6 and shopping for clothes became a favorite past time for me. I loved every aspect of it, but one.
Even after months of professional training, I was always coming home whipped… going to the sofa after every work out. I even began
experiencing nausea when working out and that part made me a bit nervous. So I went to the doctor.
I explained what was going on with me, what I was doing and how I was doing it. He looked at me with suspecting eyes and asked,
“Who’s your trainer?” When I told him it was Moses, he lifted his eyes, pointed his finger at me and said something like, “You go tell him
that you are NOT a 16 year old boy! He trains EVERYONE like they’re training for football season and he’s got to understand that you are
a woman in your FORTIES, for cry’n out loud!” He said, “It’s a wonder that you’re able to stand at all!” He told me that I was simply doing
more than what is healthy for MY body.
Soooooo… I took it upon myself to take what I had learned from Moses and geared it down a bit so that I could remain working out, AND
still be able to live my life! However, all this said and done, hear this. Because Moses pushed me I went from barely being able to do 8
walking squats to being able to do 30 walking squats AND carrying two 15 lb weights! I was able to work with heavier weights than I had
ever thought I could use and I was literally in the best shape of my life at the age of 44!
The moral of the story? There’re a few things I learned in this process… First, I can’t do push ups! No matter how I tried, I just couldn’t do
them.
Secondly I’m the type of person who needs pushed. I’m also the type of person who pushes 'me' quite well. However, I have the habit of
falling off the train now and then, and that’s when my ‘pushers’ are allowed to grab me by the shirttail and get me back on track. Even
though Moses didn’t train me any longer, I continued to work out at the same facility and he kept an eye on my ‘self’ training sessions. I
became a poster child for him as I served as a walking example of how just about anyone can turn back the clock and become healthy.
Thirdly, all this talk about weights and exercise translated into a lifestyle of strength. I was able to go about daily chores with much less
effort on my part while adding things that I was unable to perform while I lived as a couch potato.
Fourthly, I looked great! I felt healthy! And my wardrobe brimmed with great clothes! Ya gotta love that part!
And lastly, the best part of it all. Did you know that because I was toned, my muscles burned calories even when I was at rest? Yes! It’s
true! The benefits of working out with weights helped me burn more calories even at rest!
In conclusion, I highly suggest that you get a trainer into your life when you need one. Some people need ‘pushers’ all the time, while
others might need help in getting started and still there’s those who need help for a time here and there. I’m the third type of person.
Trainers will keep you accountable, push you to do more than you ‘think’ you can and correct bad habits that you may not realize you have.
Find out what type of person you are, and go forward. I’m living proof that you can be overweight, out of condition, sagging and covered in
cellulite yet turn it around to being the healthiest you’ve been in your life. I wouldn’t have gotten to that point if I hadn’t had an over-zealous
trainer who saw me as a 16 year old boy! Kudos to Moses!
Ponder this one…
I normally weighed about 145 and in a size 12. When I was working out, my normal weight was 158 and a size 8. Drop the scales! Get
out your measuring tape! Inches rule, your weight drools!
Before beginning any workout routines, see your doctor, take your body measurements. Weigh in for a beginning weight and take some
candid, honest photos of yourself in a bathing suit. (Photos should be taken in a place and with lighting that can be duplicated because
in 3 and 6 months you will want to take more photos! This will ensure integrity in photography, showing true results. Do NOT weigh
yourself again until after 6 months of working out!)
Jordan's Tip of the Day
From the author of "The Maker's Diet"
Get Sprouting
Soaked and sprouted seeds can be real nutritional powerhouses. The sprouting process helps
develop healthy nutrients in the seeds including vitamin C, carotenoids, and B vitamins, especially
B2, B5, and B6. Even more importantly, sprouting neutralizes phytic acid, a substance present in
the bran of all seeds that inhibits the absorption of calcium, magnesium, iron, and zinc. Sprouting
also neutralizes the enzyme inhibitors that are naturally found in all seeds. This is important, because
these inhibitors can destroy the precious enzymes in our own digestive tracts. This is one reason why
many people seem to develop a stomachache or excess gas after consuming large amounts of seeds.
Sprouting at Home
Sprouting is easy and doesn't require any special equipment. Try this simple technique for raw nuts and seeds: Place nuts or seeds in a
bowl, add one tablespoon of sea salt, and cover with water. Leave at room temperature for six to eight hours. Drain the water. Place nuts
on a cookie sheet, and dry on low heat in the oven. You can also air-dry the nuts on a towel, but it takes much longer to dry them this way.
From the author of "The Maker's Diet"
Get Sprouting
Soaked and sprouted seeds can be real nutritional powerhouses. The sprouting process helps
develop healthy nutrients in the seeds including vitamin C, carotenoids, and B vitamins, especially
B2, B5, and B6. Even more importantly, sprouting neutralizes phytic acid, a substance present in
the bran of all seeds that inhibits the absorption of calcium, magnesium, iron, and zinc. Sprouting
also neutralizes the enzyme inhibitors that are naturally found in all seeds. This is important, because
these inhibitors can destroy the precious enzymes in our own digestive tracts. This is one reason why
many people seem to develop a stomachache or excess gas after consuming large amounts of seeds.
Sprouting at Home
Sprouting is easy and doesn't require any special equipment. Try this simple technique for raw nuts and seeds: Place nuts or seeds in a
bowl, add one tablespoon of sea salt, and cover with water. Leave at room temperature for six to eight hours. Drain the water. Place nuts
on a cookie sheet, and dry on low heat in the oven. You can also air-dry the nuts on a towel, but it takes much longer to dry them this way.
Jordon Rubin
Author of
The Maker's Diet
Author of
The Maker's Diet
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Fabulous and Fit!
| Out with the old and in with the new! |