STRATTANVILLE, Pa. – In this blog, Cinnamon Vosburg, nationally certified Personal Trainer, offers tips on springtime activity.
Cinnamon Vosburg, NSCA-CPT
March 24, 2014 ~ As time marches on this year we hope that nice weather is right around the corner. We think about the things we want to do outside such as gardening, walk/running, maybe you have a yard project that you have planned. After this long a** winter, everyone is ready to get out there and stretch a little, breathe in fresh air, and soak up the sunshine.
If you have been exercising and doing your stretches, you are almost ready to tackle the great outdoors. If you have been hibernating since October, you might be in trouble those first few weeks out. As with anything new, we tend to go overboard at first. Every year we move outside and think that we can do more than our bodies are used to. And, every year about 2-3 weeks into spring, we complain about low back pain, shoulder pain, or leg pain. Pretty soon it not only affects our outside activity but every other part of our lives, and we see the doctor or chiropractor. They say the same thing, too. You are doing too much too soon.
The definition of insanity is to do the same thing repeatedly expecting a different result. Let’s not be insane this year. Let’s prepare ourselves!
Have you heard of sport specific exercises? Well, it isn’t just for athletes; it’s for us gardeners or weekend warriors that want to run and jump and play in the sunshine. And yes, I do run and jump and play….
A few simple strategies can help ease you into your outside activity. My good friend, Martina Kondas from Phoenix Rehab in Clarion, has a great list of tips that she passes out. Some of them pertain to my specialty, so I will share those with you:
- Warm up before you begin. Now, this can mean a few side bends, gentle torso twists, shoulder rolls, and toe touches. But, it also means to get your heart rate up. Walk around your yard and think about what you are going to do, take about 10 minutes and get the blood flowing.
- Don’t overdo it! I know it’s easy to lose yourself in what you are doing but be mindful of what your body is saying, also. Take frequent breaks, that doesn’t mean to move to another part of the garden or switch and settle back into the same position; it means get up and walk around maybe do the stretches again. Set a timer close by that you set for 10-20 minute intervals. Muscles that are consistently held in a stretched position will tighten up and cause trouble later on.
- Don’t overload yourself with equipment. I can just see people hitting the shed and thinking I can carry everything at once, save myself a trip….really? Did you see number 1? Warm up by making multiple trips. Use a cart or wheelbarrow to move heavy things around. Be smart about it.
- Use good body mechanics. What does that mean? Well, our bodies were designed to work, not sit at a desk or behind a wheel. When the body works the way it was designed, it is efficient and not prone to injury. Never kneel on both knees; keep one foot on the ground to stabilize the back. Or, sit on a cushion or cart if you will be in one spot, but again get up frequently and move around. And please, please, please, when you have to pick something up off the ground, squat from the hips and tighten up the core muscles and use your butt and core muscles to push yourself back up. Don’t just bend over and make your back to all the work! Your back muscles are not designed for lifting; your butt muscles are.
- Remember to ease into your activity. Start out with a limited amount of time and work yourself up. Drink water! Remember Rome wasn’t built in a day and dehydration kills….ok well that might be dramatic, but drink water.
Here is a great youtube.com video that has stretches for between sessions and after gardening: https://www.youtube.com/watch?v=z6NsU1WGygM. They work for everyday use, also.
As always, if you have any questions or comments, please email me at Cinnamonv1@gmail.com.
February 6, 2014 ~ Our subject today is energy in and energy out. Calories may all be created equal, but the nutrients foods give back to you help your body run more efficiently. So, the example I am going to use is “The United National Bank of You.”
You are a bank, and your deposits are the foods you eat. When you are active, you withdrawal your deposits and burn them as energy. The better quality of your deposits, the better your bank runs. If you put “funny money” in the bank, you get bad results back. You feel slow and unfocused and turn into a couch potato.
So, let’s take a look at how your body feels with good and bad energy. You are putting quality energy in, then you ask your body to run two miles and lift weights. After the workout, you feel awesome and like you can conquer the world! But, if you put “funny money” in the bank and ask your body to do the same things, you get poor results. You could possibly hurt yourself running or you could possibly not be able to complete the weight lifting routine.
Another bad thing about funny money in your bank is that it gets stored. Your body doesn’t utilize it as well as whole foods. In other words, you deposit it, and it never gets withdrawn. Look down at your belly right now – that’s your deposit. How does it look? Are you withdrawing as much as you are depositing? Or, has the funny money taken up room in there? If you are storing, think about this: your organs are in there. Your liver, gall bladder, pancreas, stomach, intestines, and other organs are in there. Now, if you are storing funny money in there, too, how do those organs do their jobs?
We are going to visualize again, you are planning a trip, and you have the center seat in a row of three. You sit down in the seat, and when the other two people show up, they are linebackers (your stored funny money) and sit on either side of you. How do you feel? Can you get work done? Can you breathe? It’s a little tight in there. That’s how your organs feel with all the funny money packed in there. So, you have to put good quality energy in, so your body uses all of it to keep the body running well and keep the stock piles down.
Let’s see – so, how do you get your stock piles down? You have to withdraw more energy than you put in. It’s as simple as that. So why do we make it so hard? That’s commerce trying to sell you something they say is the miracle cure. You cannot out exercise a bad diet. Let me repeat that YOU CANNOT OUT EXERCISE A BAD DIET!
If you continue to put funny money in the bank, you will not see good results. Quality foods mean, at least to me, as close to original as possible…minimal processing. Veggies, fruits, WHOLE grains, good quality meats (Clarion Farms has excellent meats). You cannot eat foods that come in a box or a drive thru and expect your body to spend that energy well. Look at labels and pass on the products that have a ton of ingredients or things you can’t pronounce. That is my opinion. I am not a registered dietitian. And, I didn’t stay in a Holiday Inn Express last night…lol.
We now have the deposits going well. You are putting good energy in, and you are feeling good. So, let’s look at the other end of business. Energy out will help you see results faster once you get energy in straightened out.
Our lives are loops of habits. Every Monday you get up and follow something like this: have coffee, brush your teeth, comb your hair and go to work. Maybe Tuesday is a little different but not much. These are habits that you do without thinking. In the evening, you eat supper and watch tv. There are little pockets of time that you can add activity that will help you with energy out. When you are sitting watching tv, you are burning the minimal amount of energy, why not get down on your floor and do a set of pushups, planks, then stand up and do some squats and lunges. There, you just burned more calories than if you sat still and you didn’t miss anything on the tube. Have a dish washer that you load and then go sit down and play on the internet? Why not do the dishes in the sink and burn some calories? How about laundry? GAH!! I hear ya, no one likes laundry. Well, put some music on and dance around while you are hanging clothes up.
So, with all the new things going on, how do we track calories in vs. calories out? Journaling has been proven to show great results. I must admit I hate writing in a book. But, I have a couple of apps on my phone that work great. My fitness pal is my favorite right now. I track my food, exercise, and water. And, it’s easy; I always have my phone with me, so it’s convenient. I set my goals, and it does the rest. I know how many calories I need, and with exercise, I can earn more.
Another thing that has been shown to work with adopting a healthy lifestyle is friends. You hang out with others that support you and have the same goals in mind. Believe it or not I am a private person when it comes to this stuff. But, this January I found a friend that has helped me more than I could’ve imagined. Renee is dedicated to her journey and is always texting me with her updates, and I feel like a blob if I don’t keep up with her…lol. She asks me questions, and she keeps me on track with her motivation. So, it may look like I help her, but she helps me more, and that’s a great feeling.
Bottom line: good quality energy in (make your body happy) and extra energy out to get you fit and trim.
I would love you hear from you. Tell me about your journey or share ideas about how to add activity to the day. Email me at cinnamonv1@gmail.com, or friend me on Facebook under Cinnamon Siegel Vosburg.
January 20, 2014 ~ In my last blog, I wrote about discovering the “Fountain of Youth.” I must admit that I was skeptical when Dr. Hoffmeier said it would change me, but she was right. By the third week of my new regimen, I was a new person! I felt like I had my sparkle back. Now, I actually look forward to working out. It’s not just – “How am I going to get through a workout?” – but “Bring it on!”
I started researching progesterone deficiency after my appointment with Dr. Hoffmeier. I was speechless when I saw the list of symptoms. I had most of the things listed. And yet, I NEVER had anyone suggest hormone testing to me before. The other doctors treated my symptoms instead of looking for an underlying cause. How are people overlooking this?
Another habit I developed over this past year was drinking coffee. At first, it helped with energy but soon stopped. I only drank one big cup in the morning. It was weird; it was the first thing I thought about upon waking. I was using it for a crutch. My good friend Joanne told me that she gave it up. Her professional told her how much it was hurting her system. Well, this whole journey of mine was to be better, so I said “Adios” to the coffee, also.
Today, folks, I feel like I am in my early 30’s again. My inside feels invigorated, energetic, and giggly. My outside is getting better. My eyes are my eyes again instead of something from the walking dead. My skin quality is improving. Do I have fewer wrinkles? – - maybe, maybe not – but they are part of who I am. I just think I look healthy again.
What is the long term regimen? Well, what would you pay for your fountain of youth? If I can take this the rest of my life, I intend to.
I’m sharing this story because I have suffered since my early 30’s with things that were just “life.” Now, I realize that I don’t have to live that way. It’s not okay to feel not right.
Educate yourself. That’s my bottom line. The doctors are smart, but you are in control of your body. If you feel there is something wrong, talk about it. There is a huge chance you aren’t the only one, and what they know may help you. That’s how I found out about salvia testing. There are doctors out there who embrace new technology, like Dr. Hoffmeier.
You can find Dr. Hoffmeier on Facebook. She is wonderful and knowledgeable. She is a good ally to have in your corner.
The lab that I used for my saliva testing has closed. It’s a shame that we had this available to us in our little town, and now it’s gone. I’m hoping that for any future testing I need, Dr. Hoffmeier can recommend another lab.
As I said in my previous blog, I have an ebook that I can forward to anyone about the testing and what the hormones do. It’s very easy to read and eye opening.
Here are my links are for progesterone deficiency again, too. Please note that these sites are reporting information that may or may not help. Not everything on the internet is true – lol.
http://www.buzzle.com/articles/progesterone-deficiency-symptoms-of-low-progesterone.html
http://www.livestrong.com/article/84741-progesterone-deficiency-symptoms/
If you have any questions or comments, please email me at Cinnamonv1@gmail.com.
January 3, 2014 ~ It’s a new year, and I am sitting here thinking about what I experienced last year and how I can learn from it and pass my experiences along to you.
I’ve said goodbye to some great people; had some great opportunities; made new friends; and finally got answers to my health questions.
My blog is about that journey. Keep in mind that it took me years of struggle to get my answers.
I hope my story starts your journey to your answers.
The Fountain of Youth
The fountain of youth – What does that even mean? Is it an actual fountain? I think the explorers thought so. What does it represent to us today? We know there probably isn’t a fountain of magical water that erases years from our bodies.
Last year I noticed I was slowing down. I saw more wrinkles, and there were more pronounced dark circles and puffiness in the eye area. This past year has really done a number on me; I gained weight and didn’t have the drive or stamina to work out regularly. Oh, no! Can you believe a personal trainer saying that?! Yes, I admit I was a mess.
I started to believe the best years of my life were behind me…that I was just going to slow down, retire…and do what? That’s the part I didn’t know. I was doing bare minimum up to this point. I love what I do and don’t know what would happen if I couldn’t do it anymore.
So, I was doing what most people that are trying to hang onto their youth do: I started looking into supplements. I was looking for this and that to work on this problem or that problem. Nothing covered everything, so I was taking a handful at breakfast, lunch, and dinner. But, now I realize that I wasn’t dealing with core problems.
Well, I was lucky enough to have a really smart guy as one of my clients. (All of my clients are smart – they have me. haha).
This guy is a scientist and understood and answered all of my questions. He always used language I could understand, too. That’s what is great about him; he knows my level of understanding. He suggested that I get my hormones tested. So, I did that. I went to my doctor and asked her about testing. She said I had them done previously and didn’t show any abnormal levels. So, I went back to my client and reported this. He mentioned saliva testing.
Saliva testing; I had never heard of it. Why saliva testing? He explained that hormones hang out in the tissues and wait for the body to need them, and then they are released. So, when you do blood testing, it doesn’t really show an accurate reading. The body’s hormones fluctuate all through the day, and the best way to get an accurate reading is by testing morning, lunch, dinner, and before bed.
After going through a period where I ached all over and was so fatigued that I was cancelling appointments, I decided to follow my client’s advice and have my saliva tested.
The test consisted of spitting into four different little vials four times that day. I sent it in and waited for the results. I was sure – like every other test – that they would tell me I was fine. I knew I wasn’t.
The lab that did the testing contacted me, and I had them send the results to my regular doctor. When I called for my results, I found out that my general doctor couldn’t read the results. She has no background in this. So, now what? It was right there! I just needed someone to read it! I was frustrated.
The lab told me that Dr. Hoffmeier of Doctors of Clarion could help me. I was still in the parking lot of the lab when I called and made the appointment.
I had one of the BEST appointments with her. She took the time to explain the results. What they were supposed to be and where I was. She went through all of my paperwork and asked all kinds of questions about my general health. The whole appointment lasted about 20-30 minutes. In today’s world, that is unheard of!
So, when we talked about the results, she said I was low in progesterone. It was so low that it was throwing all the other ones off. My cortisol was all wacky, too. You may be familiar with cortisol as the stress hormone. But, what it really does is help you wake up in the morning; it is then supposed to drop through the morning and afternoon. Mine wasn’t dropping; I was spending my mornings stressed, and when it would drop in the afternoon, I would feel exhausted. Finally, I had some answers. I didn’t know how much this discovery would change my life.
But, now I have to say…this is my fountain of youth.
If you have been suffering from fatigue, I hope this blog has piqued your interest.
I have much more to share with you in the near future.
For right now, I have posted a couple of links to hormone sites that list some symptoms, so you can judge for yourself if you need testing.
I also have an ebook that I can forward to anyone about the testing and what the hormones do. It’s very easy to read, and it’s eye-opening.
All my links are for progesterone deficiency. Please note that these sites are reporting information that may or may not help. Not everything on the internet is true – lol.
http://www.buzzle.com/articles/progesterone-deficiency-symptoms-of-low-progesterone.html
http://www.livestrong.com/article/84741-progesterone-deficiency-symptoms/
If you have any questions or comments, please email me at Cinnamonv1@gmail.com.
November 11, 2013 ~ Hello everyone!! Let me catch you up on what I’ve been up to.
In the spring of this year, I went back to school for my associates degree in personal training with Pinnacle Career Institute.
In August, I shadowed Martina Kondas, a Physical Therapist located at Phoenix Rehab, across from Sheetz in Clarion. I did 100 hours with her and learned so much about how to recognize dysfunctional movement patterns and how to correct them.
In September I attended boot camp at Professional Fitness Institute in Las Vegas. This was my second time there, and I was not the wide-eyed newbie this time around. I absorbed everything presented (lol). While I was there, I also sat for another certification to add to my NSCA certification. This one was for the American Council on Exercise (ACE). I passed with an 80%, the director at PFI told me he thought that was the highest score he had seen!
I had a busy spring and summer, but now I look towards fall and colder weather and wonder if all of you have thought about how to maintain your fitness level in the colder months. Some like the colder weather to run in, some like to cuddle up on the couch and read with hot cocoa. I would have to say I am somewhere in between.
After I got back from boot camp, I jumped into building a gym in our basement. I have a treadmill, elliptical, assorted weights, a bowflex, and an X factor machine. Oh, and mirrors. Not because I like to look at myself but because mirrors help me with proper form. I have accumulated all the equipment over the course of my life. It’s nice to have it all in one place finally. I’m sure that all of you have bought or were given some equipment, and it was thrown in the closet or has become a clothes hanger in the corner of the bedroom. Well, now is the time to dust it off and pull it out.
Remember last January and the resolution that you made? It’s easy to fit activity in when it’s nice and sunny and warm. What about as the year comes to an end? Does that mean that we go into hibernation like the animals? Of course not! We don’t stop eating, do we? Then that means we need to continue with our activity to burn it off. We don’t need a lot of fancy equipment to reach our goals; we just need ideas and a basic formula for burning calories.
If you are a runner, you may wonder what you can do to replace that when it’s not nice outside. Think of running in terms of the effect it has on the body, it raises the temperature and heart rate. So any activity that has that same effect will be useful. Mountain climbers, jumping jacks, push-ups, jumping lunges, or squats all raise the temperature and the heart rate.
Do you need to do them at a steady pace for 30 minutes? No, these moves are full body and can be done in short bursts of 20 seconds with 10 seconds of rest for 8 rounds per exercise. This form of training is called Tabata and it can produce great results in a short amount of time. Notice all the exercises I mentioned require no equipment.
If you like a social environment, consider joining the Student Recreation Center on campus or the YMCA. They have monthly fees so you can join for just the winter months; the student recreation center welcomes community members. They both offer great classes and have lots of equipment.
If you need help with proper form, ask about hiring a personal trainer for a couple sessions to get you started. I know the Rec Center has a GREAT trainer that cares about your form (me – lol).
As always if you have any comments or questions please email me at cinnamonv1@gmail.com.
September 17, 2013 ~ I am going off topic here from what I had planned for this blog.
I think that everyone should know the dangers of how a body distributes body fat and how dangerous where you carry fat can be.
There are a couple ways to determine if where you carry fat is dangerous. People have different shapes – we all know that.
Some are pear (gynoid) shaped, meaning they carry their weight low around the hips and butt. Then, there are apple (android) shapes, meaning people carry their weight around the stomach area. If you carry your weight here, it can indicate a higher risk of health problems.
So the question is: How do you determine if you are an apple or a pear?
Most people already have an idea by the way clothes fit. Are they snug around the middle or around the hips or butt?
There is a measurement called the hip-to-waist ratio that you can use, also. The waist measurement is taken at the narrowest part of the torso. This area is NOT at the belly button, it is usually right under the ribs. The hip measurement is taken around the widest part of the butt and hips. You then take the waist measurement and divide it by the hip measurement.
Example: Waist measurement is 29” – Hip measurement is 35”
29/35= .82
Click to view hip-to-waist ratio chart.
Waist Circumference:
Visceral Fat is fat that is around the middle of the body. This type can be very damaging not only because it squishes the internal organs but also because abdominal fat is associated with insulin resistance. This excess belly fat is also associated with a number of other diseases including hypertension and hypercholesterolemia (high cholesterol).
For every 1” increase in waist circumference the risk goes up. In men, research has noted that there is:
– 10% increase in blood pressure
– 8 % increase in blood cholesterol
– 15% decrease in HDL (the good cholesterol)
– 18% increase in triglycerides.
Ladies, we can only assume that if the risk for men goes up it also goes up for us, too.
To measure the waist circumference we measure a horizontal line around the belly button.
Click to view waist circumference chart.
Information taken from: ACE personal trainer Manual 2010
Any questions? You can reach me at cinnamonv1@gmail.com. I love hearing from you 
!
August 6, 2013 ~ We all know we should, but do we? Do we drink enough water, that is?
Water makes up 60% of our bodies. It is in every organ and is needed for every organ to function properly. It regulates body temperature, acts as a solvent for glucose, minerals, amino acids, and vitamins, and provides a cushion and lubricant for joints. Whew!! That’s a lot of stuff!!
So, if you feel tired or irritable or visualize eating salty foods, you may need more water.
Let’s take a look at some of the other things water can do.
Water can help energize muscles. If the muscle is dehydrated, it can shrivel and perform poorly. Water helps keep skin looking good. Dehydration makes the skin look more dry and wrinkled.
But, I know what you’re thinking, “so the more water I drink the less wrinkles I’ll have.” Doesn’t work that way, water can make you look less wrinkled not get rid of wrinkles.
Water helps your kidneys. Your kidneys are in charge of cleansing the body of toxins, the water you consume helps the kidneys do that.
If you are suffering from dehydration, the body holds onto what the body does have, this causes urine to be more concentrated, dark in color and have a stronger odor. Drinking too little water may put a person at higher risk of kidney stones too. Who wants that?
And, here are my last two benefits. So listen up!
Water can help control calories; which in turn can help with weight loss. For years people have been using water as a substitute for calorie heavy beverages. It has so many other benefits why not drink more of it and cut calories too? Ever tell someone they are full of it? Well maybe they need to drink more water. Water helps maintain normal bowel function. This can also help with weight loss.
Recently, I started to eat more red meat, I buy beef at Clarion Farms, and it is so yummy that I eat a lot more. But, I notice that I’m not as regular anymore, too. So I upped my intake of fruits and veggies. You would think that would make things move, but putting fiber only in doesn’t work without water to make the fiber swell and clean the intestines. So, you have to have a combination of both.
So, by now you are so excited about drinking more water that you have filled your fridge with water bottles, right?
Okay, maybe not quite there, yet.
How much SHOULD a person drink? It is all individual; most doctors recommend the 8×8 rule (8-8 oz glasses a day).
Other researchers use a formula using your weight to determine your needs. I use the pinch test. Pinch the skin on the back of your hand, if it stays pinched after you let go you are dehydrated. If it smoothes back out, GOOD JOB KEEP UP THE GOOD WORK!!
There are some instances where you need to increase your water intake. Exercising causes sweating; drink more. If you are visiting a hot humid place or have been here in PA this summer you need to up the intake. That goes for heating in the winter, too, just do the “pinch test.” If you are sick with a fever, are vomiting or have the scoots, tip your glass. If you are pregnant or breast feeding, keep the water bottle handy.
Fruits and veggies can be a water source also. Watermelon and tomatoes are 90% water by weight.
Even though beer, wine, and caffeinated beverages are liquid and contain some water, they shouldn’t be a major source of your daily water intake. Alcohol messes with the signals from the brain to the kidneys, too, causing more to be flushed out.
Now, the gross part, let’s talk about urine. Unless your diet consists of asparagus, your urine shouldn’t have a strong odor. It should be light in color, almost a pale yellow or clear. People will tell me “If I drink more water I will have to go more.” Well yeah, at first, that’s your body flushing, but if a higher water intake becomes a habit the body will balance it out.
So, to close I will quote the guy from the commercial that says, “Stay thirsty my friends.” I will change it to say, “Stay hydrated, my friends.”
Note: Every person is different and your requirements may be different than your friends and family. Be aware of how you are feeling as you increase your water intake. If you notice that you feel brain fuzzy or not quite yourself, slow down. Although, it is rare a person can “drown themselves with water.” The balance of sodium and other minerals can be altered with too much water. If the feelings persist, see your doctor.
Sources:
http://www.mayoclinic.com/health/water/NU00283
http://www.webmd.com/diet/features/6-reasons-to-drink-water
Any questions or comments, email me at cinnamonv1@gmail.com.
Left to right: Amy, my brother Chad, and me at Seneca Point in Cook Forest. Hot
humid environment needs extra water? Lol
July 22, 2013 ~ Well, here we are again, in the mid-summer month of July. Graduation parties are over, and families are planning reunions or weddings.
Does anyone notice how all family activities are revolving around eating?
I remember as a little girl, going to our family reunion at my Aunt’s house. She had this giant yard and lots of stuff to play with. Once the adults had visited awhile, they would round up the kids, no matter what age, and play games. Do you remember any games from your reunions? Maybe Mother May I? Red Rover? How about Simon Says or relay races? Then, there were always the standard games of kick ball or wiffle ball.
Too many times activity doesn’t involve moving too much anymore. Kids have hand held games and cell phones and just roll their eyes when you suggest playing a game. We, as adults, need to pass the torch, the rite of passage, with the traditions of game playing. It improves social skills, teaches kids that it isn’t about winning or losing, but about enjoying the company of family. It can make kids and adults alike laugh together and have a good time interacting.
Please, though, also remember as adults we lead by example. It is only a game and our reactions to losing will be seen and mimicked in the future. Children don’t need to see adults behaving badly. With every child we see, we hold a piece of their future in our hand by the example we set.
Any questions on the games mentioned? Any suggestions for other games?
Here is a site to find more fun outdoor games: http://www.livestrong.com/article/117591-fun-family-outdoor-games/.
Just a word on hydration, remember to always have water available for everyone at family events. Sugary drinks have added ingredients that can dehydrate the body instead of hydrate.
Water is always your best bet on a hot day of outside playing. It can help to regulate temperature and replaces fluid lost during sweating. Sipping water instead of gulping will help avoid that bloated “I’m going to puke” feeling, too.
If your attendants get too hot, ice packs on the forehead or back of neck can cool the body quickly. Just remember, place a towel between the ice pack and the skin.
Please feel free to contact me through email at cinnamonv1@gmail.com. I’d love to hear from you!
We were playing Red Rover at a very early age. As you can see by the cast, we were rough! lol …From left to right Matt, Me, Chad, and Sheila.
June 17, 2013 ~ Do you remember as a little kid climbing trees, building forts and just being outside and not coming home until the street lights come on? None of us thought about what we ate or if our clothes fit. We were kids with better things to plan and do. How many of us still go outside, willingly, and “Play”? Probably not too many of us. How many events surround eating now? It seems like everything has some component of eating to it. Our habits have changed and our physical well being is suffering for it.
I get asked “how can I lose weight by the wedding, party or Christmas?” It’s not a simple answer, although everyone thinks it should be easy to prescribe a routine.
Exercise has become a word that is said with a groan. But it doesn’t have to invoke thoughts of sweating in a gym or on a treadmill. It can be fun! No, I’m not loony….How you approach exercise is just as important as what you do. Your first change should be how you feel about feeling better. If you “want to” feel better, “want to” look better or “want to” have more stamina then you “want to” do what it takes for that to happen. We move towards and become that which we think about. If you think about looking and feeling healthy your mind will create the path to it.
Okay, now some guidelines:
– NSCA recommends 30 minutes, 3-5 days a week of moderate activity. That comes out to 150 minutes a week or 2.5 hours. This could be walking briskly, jogging, swimming, elliptical, or rowing. What is moderate activity? It is considered an activity that burns 150 calories in 30 minutes. Or an activity that you can say a sentence but not a paragraph.
– For strength training, which could be lifting weights or just using body weight, NSCA recommends 2-3 days a week on non-consecutive days. Try for 8-12 exercises hitting the major muscle groups. You can do 1-2 sets of 12-20 repetitions.
If you are new to exercise PLEASE LISTEN TO YOUR BODY!!! I cannot stress how important that is. So many people start out gung-ho for 2 weeks, get hurt or just can’t keep up the pace and quit.
Being healthy is about making time everyday for some sort of activity. So what are you waiting for? How great can you be?
Want more information, or have a question? Contact me at cinnamonv1@gmail.com. Cinnamon Vosburg, NSCA-CPT
May 21, 2013 ~ Hello, my name is Cinnamon Vosburg, and I am a nationally certified Personal Trainer serving the Clarion and surrounding areas. My certification is with the National Strength and Conditioning Association. I am also a graduate of Pinnacle Career Institute Online. I recently returned to Pinnacle to acquire my Associates Degree in Personal Training. I am also certified in Physical Activity Instruction for Older Adults.
You may be asking yourself what exactly is a personal trainer? Is it like on TV’s “biggest loser”? Well, the answer would be mixed.
Yes, there are trainers on biggest loser. But no, I am not like them. I don’t stand over you and yell at you until you cry. I don’t dig into your childhood and try to fix you.
A personal trainer helps people who want to become more active but aren’t sure how or need motivation to stick to a program. You may be a student or retired or anywhere in between and have a goal of being more active. Well, there is a program that is right for you.
My services are in home. This means that I will come to you and train you in your home, where you feel most comfortable.
You may be looking around your house right now thinking “I don’t have enough room.” We don’t need a lot of room to work out, and I bring my own equipment.
I focus on stretching, balance and building strength. All programs are individually written, so whatever your goals are, we can achieve them.
There is a lot of conflicting information out there about how to lose weight, how to become more active, what to do to age gracefully and independently. It can be overwhelming; that’s why I do what I do.
I know what works and what may not work and especially what you should be doing to reach your goals.