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Time and Exercise

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How many times have you used the phrase, ” I don’t have time to exercise”? I know I have! We all have!!! It just flows off the tongue into a string of words and somehow we feel like it is justified to skip our workouts. Well, it is not justified to skip them. I will admit, I do not want to wake up at 5:15 A.M. to go workout, BUT I do it! The reason I do it that early is I get it over with and then I have my night to do what I want, which is spending time with my family! I have a lot of people tell me they go to work at 5 and that is rough! I totally get it, BUT you will have to learn to add an exercise session into your day in order to be successful with your health and fitness. 

So what are we really saying when we say the phrase, ” I don’t have time to exercise”. Are you saying you literally don’t have time, but during the time you said, “I don’t have time”,   you could have done 5 jumping jacks? Are you making other things in life more important?  Which again, I get but YOU are important too!  Are you simply just saying you don’t want to, or that you don’t want to make time for it? I hear these all the time and I have even said them from time to time.   Let’s stop worrying about what is happening on social media and make time for exercise.

There are so many reasons we can come up with not to exercise but I really want to challenge you to start making the time, if you haven’t already.  Let’s just start with 10 minutes every day, even if it is in your living room. I want you to think about how you feel after your exercise! I never regret a workout! Now, I have said,  “man that was awful”, but I never regretted it because #1 I feel like I can take on the day, #2 I know I did something good for ME and #3 I know I made myself healthier! I know so many people who struggle to find that inner drive! They always tell their friends, hey keep me on track, keep me motivated but at the end of the day YOU have to do it for yourself.  You will have a cheer-leading section from your friends but you have to do it for YOU.

I love this article, 10 Ways to Find Time for Exercise by Jennipher Walters.  http://www.sparkpeople.com/resource/fitness_articles.asp?id=1675

I hope you all feel motivated and ready to tackle your exercise routine!! 

 

Snow Day! Don’t worry, you can still exercise!

Hey everyone! Hope you are enjoying your snow day! However, that doesn’t mean you get to skip out on exercise! If you have exercise equipment at home, get on it! 🙂 30 minutes of activity will make you feel so much better.

If your kids are home, make up a fun game or circuit to do with them! Incorporating physical activity into your day will help wake us up, energize us, burn some calories and it will help keep us in a good mood! 

Start with jogging in place, or stepping side to side  for 1 minute

easy-ways-to-burn-calories-Jogging-in-place

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followed by skiers for 45 seconds

www.popsugar.com

www.popsugar.com

 

 

 

 

 

 

 

next do 15 air squats

www.womenshealthmag.com

www.womenshealthmag.com

 

 

 

 

 

 

 

mountain climbers 20 each leg

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www.womenshealthmag.com

 

 

 

 

 

 

 

push-ups 15 reps, you can have your knees down if you need to

www.workoutlabs.com

www.workoutlabs.com

 

 

 

 

 

 

 

crunches 20 reps

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and then repeat! You’ll thank me later! Remember to drink all your water and stretch today! 🙂 

Exercise Smarter, Not Harder

walking #2

 

Why do we say you should avoid insanity or P90x to lose weight? I get this question a lot. As the general public, when it comes to losing weight we want results instantly. I always think, “man, I ate so well and I worked out every day and I didn’t lose anything!” It can be very frustrating. What is even more frustrating is seeing a commercial full of sculpted people saying they were just like you and now look at me. Seriously?! So I bought into the insanity and P90x theory. I thought it sounded awesome, quick burst of energy and the fat should just shed right off, just like it did with the people on the commercial!!! 

Wrong!! I was dying!  I could barely make it through the video without stopping. I kept telling myself, “you can do it, you use to be an athlete, if they can do it, so can I”,……all these thoughts went through my head until I finally accepted defeat and thought how am I ever going to be able to make it through this video.  So the day goes on and I’m beyond frustrated that I couldn’t even make it 30 minutes and then hunger sets it! I was craving popcorn, cookies, chocolate, soda, bread, pasta……basically nothing good.

So what happened? I thought, hey you gave it a shot so go ahead and eat that cookie, I probably burned enough calories to eat several. Wrong again! I probably only burned 200-300 calories and that would only give me one cookie….so was it even worth it? I did the same thing with P90x. Except not only was I hungry but I was super sore. I really enjoy weight lifting, but I would like to be able to walk the next day without being in pain. Now I will say the more you do these exercises the better you will get and you will be able to complete it, but wouldn’t you rather start at an easier level?  

Does this sound like anything any of you have gone through? It can be soooo frustrating! So at WeightWise  we came up with a different theory. “Exercise smarter, not harder”. 

Most people think that exercise has to be high intensity. Hiit, high intensity interval training, is SUPER popular right now. In the exercise classes I take that is all you hear about…..the higher your heart rate is the more fat you are burning. But that statement is FALSE. Instead, all you are doing to using whatever you ate recently for energy, then you are going to want to go home and eat the house!  

In order to burn fat, there are two concepts with exercise:

  1.  Lower intensity
  2.  Longer duration.

If you love zumba, by all means continue zumba but think about your workout, not everyone else. You have to keep in mind that you want to be a fat burner and that happens at lower intensity. Walking 30 minutes 5 times a week is more beneficial for fat burning than do anything high intensity.

Weight loss surgery is a lifestyle change and so is the exercise. We offer the VO2 assessment to find exactly where to keep your heart rate in order to be successful at burning fat. The ACSM, American College of Sports Medicine, says that 65% of your heart rate is a fat burning place and 85% of it is more for cardio. If you think back to the commercials, the whole idea behind Insanity is to have your heart rate high for the majority of the workout, but you will just end up more hungry after this workout and probably really sore as well! 

Abs, Abs, Abs

 

absOur abdominal muscles seem to be the hardest place to tone. For many of us it is really uncomfortable to do ab work on the floor. My neck always ends up hurting the next day! So I wanted to give you some alternatives to getting on the floor for core work. Above are some pictures from Women’s Health magazine. You will just need two hand weights. 

 

If you feel pretty comfortable doing ab work on the ground, check out what we have next. 

Basic Crunch

This crunch will work the upper part of the abdominal muscle, and is a fairly simple move. Begin lying on your back on the floor with knees up and feet flat on the floor. Lightly place your fingertips behind your ears. Slowly lift your shoulders off the floor as your exhale being sure to keep your chin off your chest. Slowly lower to starting position as you inhale, and repeat.

crunchanother way is to use a stability ball. 

crunch ball

 

Reverse Crunch

This exercise will work the lower part of the abdominal muscle.  Begin by lying on your back on the floor with knees up and feet flat on the floor. Place your arms to your sides with your palms down for stability, and lift your feet off the ground to create a “table top” with your legs. Slowly lift your hips off the ground as you exhale. Slowly return to starting position as you inhale, and repeat.

reverse crunch

 

Double Crunch

This move works the upper and lower abdominals at the same time. Begin by lying on your back on the floor with knees up and feet flat on the floor. Place your fingertips lightly behind your ears, and lift your feet off the ground to create a “table top” with your legs. Slowly lift your shoulders and hips off the ground and exhale as your crunch. Keep chin off your chest. Slowly return to starting position as you inhale, and repeat.

 

double crunch

 

 

April is Abdominal Month!!!

Another month has come and gone, and now it’s time for April showers! The month of April is dedicated to the abs, so we will look at the anatomy of the core, and later on we will look at some exercises to strengthen our midsections and help us tighten our tummies!

Muscles of the Core:

Rectus Abdominis

This muscle group includes the upper, middle, and lower abdominals. The purpose of this muscle group is to flex the trunk, provide trunk stabilization, and to assist in breathing.

 Rectus-Abdominis-Muscle

 

Oblique

The oblique muscles are located at your sides. A common issue people tend to have with their core is “love handles”; strengthening these muscles will help eliminate this problem area. The oblique muscles help us to rotate and side bend our torsos and they also work as a spine stabilizer.

obliques

 

Erector Spinae       

This muscle is located in your back. It helps us to stand upright and have good posture. Remember, a strong core is not only attributed to your abs, but also to your sides and back!

 

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How to Stay Interested in Exercise

yogaRemaining interested in fitness is essential to staying fit, healthy, and happy throughout your bariatric journey, and beyond. However, finding ways to do so can be challenging if you have never maintained an exercise regimen before or work out but have fallen into a rut.

In either case, for weight loss surgery patients especially, getting – and staying – back on the exercise wagon is essential. Luckily, the fix is simple: don’t give up! The following tips will help keep you on track.

How to Begin Exercising After Weight Loss Surgery

squats-ladyWeight loss surgery is one of the first steps to reclaiming your health and confidence after obesity. However, in order to truly reap the benefits in your body and mind, exercise is essential. If you have not exercised a great deal before, or are afraid to start after having undergone such a life-altering surgery, consider the following steps to help you take this essential step.

Jump Right In

You are perfectly fine to start an exercise program after surgery. We have all of our patients walk 10 minutes every hour while in the hospital after surgery. Within a few days you can get back to low impact exercise such as walking, biking, and arm bike. If you were not physically active before surgery, consider starting out with a daily walk of 10-15 minutes, gradually building up to 30 minutes at least 4 times a week. Getting moderately active can help your body heal by improving circulation and increasing endorphins, which cause you to feel happier and healthier.

Find Something You Love

Weekly Exercise Challenge! 11/04/13

pilates

 Our challenge  this week is going to be pilates. So what is pilates you ask. Well it’s origin stems from Joseph Pilates. He came up with exercises that will help build strength without bulking you and will help to target our thighs and help flatten our abdomens. It will help improve flexibility, agility and better range of motion. I have talked about my favorite site before but again, www.FitSugar.com really has some great quick 10 minutes videos available.  I really liked this 10 minutes pilates video. My challenge to you is to do it 3 times this week! Good Luck! 

http://www.fitsugar.com/Metabolism-Boosting-10-Minute-Pilates-Workout-25944256

Weekly Challenge

This week we are going to shrink our waist line! This move is called the Russian Twist. The Russian Twist uses all of our abdominal muscles! Begin by sitting on the floor, knees bent, feet on the floor. You are going to recline back to where you feel it to be a challenge, now think about a string being connected to your chest and someone is pulling it upward, now you are in perfect position. We are going to have our arms out in front of us and tap on one side of our body then the next, all while keeping your chest up. To make this move more of a challenge balance on your sit bones with your feet off the group! We are doing this move 3 times this week with 3 sets of 15 taps on each side! Don’t forget to get that cardio and stretching in this week!! Remember, if it doesn’t challenge you, it won’t change you!

russian twist

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