Posts Tagged ‘Training’

ActiveNewsPersonal Health

How to Move Like an Air Dancer

An Air Dancer? Yes! Don’t you want to feel like your body could move and flow in any direction?

While there doesn’t seem to be an exact age, everyone eventually starts to say they are too old for something. When it comes to feeling healthy, being active, or moving, many adults hit a point in their life when they decide that how they are is how they are. Over the past few years, I have heard friends and family say many things such as:

  • “Oh Keli, I can’t do that. I’m too old.”
  • “I have never been able to bend that way.”
  • “My left side is weaker than my right.”
  • “I have always been heavy.”

Chose How You Age

Similar to losing weight, how much you move throughout your life is your choice. If you choose to continually feel like crap, be more sedentary than active, or eat more than you should, you will become that person.

When I was over 250 pounds, I had lots of aches – lower back, knees, and feet mainly – and I also was quick to get minor chest pain when I was suddenly “active”. I was 39 and – guessing – that I felt more like someone over 70 years of age.

Chose to Move

The picture that I continue to share really was what I needed. Seeing how heavy I was and constantly feeling shitty, I decided to start making changes. For me it was the gym and nutrition. It took me almost 3 months to really own both and now I know when I am off.

Want to get down on the floor with a grandchild? Want to undo your office body? There are many things you can do.For you – it might simply mean adding a walk to your day, finding a fun social group, or cutting sugar from part of your diet. If you need help, I am here.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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ActiveTrainingWeight Loss

Helping Me Get Lean – Testing Fitbit Coach

I have been a regular Fitbit user for over 4 years. My first Fitbit was the original device, which I used mainly to track my steps. At the time it was perfect. For Christmas 2016, I was gifted the Blaze. While I loved the watch, the battery started having problems after a few months, so I had to charge it every night. I honestly didn’t report the fault and decided to evaluate different options instead of reaching out for a replacement.

Current Device

For Christmas 2017, I was gifted the Ionic. As a Personal Trainer, I absolutely love it! For daily use, I have the main screen showing the date, time, my heart rate, and a rotation of steps, distance, floors, active minutes, and calories in a variety of displays. I use the timer and alarms daily for personal and client work outs.

Fitbit Coach

Today, I signed up for the Fitbit Coach. While I have my trainer kicking my butt 2-3 times a week, I am looking for more. My schedule varies from 60 to 180 minute chunks of time for me to work out. Within this window, I need to warm up, do a workout, cool down, possibly shower, definitely change, and get ready for my next appointment.

Why I Am Trying It

My biggest challenge is my 60 minute breaks. I have a few go to routines, but typically end up walking the treadmill for part of it or doing something involving crunches and push ups. For my program of leaning out with my Fitbit Coach, there are workouts ranging from 7-10 minutes, 11-15 minutes, and so on. Because my daily workouts are programmed around muscles used, I am happy that I can also specify the muscle focus.

I have already found my leg and core workout for the morning. This 21 minute workout will occur between a warm up (stretch, roll, and short treadmill) followed by a 30 minute treadmill cool down.

Look for me sharing my experience on Instagram.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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RugbySportsTraining

Sports Training and the Weight Room

A recent post by Keir Wenham-Flatt discusses training in the weight room versus sports performance. In this article, he compares an athlete training in sport only to an athlete doing weight room training only. Keir deduces that the sport-only training athlete would win “every single day of the week!”

I’ve been thinking lots about this article. While he does go on to say that physical training might be required if a structured sport practice cannot achieve the physical goals, I partially dispute this for some sports.

Who Am I to Comment?

Am I a professional sports athlete? No. Am I a strength and conditioning coach – not yet, but I am working on it.

Recently, I have started helping a rugby team – coaching, training, and first aid stuff. The team ranges in physical condition from thin to heavy, with some strong forwards, and several fast backs. What I have observed, is the cardio-strong players get run over by the opposition because they are unable to anchor themselves to the ground and wrap the opponent. The forwards either have decent leg strength, but lack full range of motion to get down and drive, or they can get deep, but lack the power to drive. The smaller guys also become noticeable weaknesses in scrums, at line outs, or in rucks.

Why the Weight Room Is Important All the Time

I believe that an athlete, such as a rugby or football player, requires a mix of sport and weight training year round. Why? These guys vary in size and so do the people they line up against. If my forward pack weighs a combined 878kg (1935 lbs) and are up against a pack weighing 936kg (2063 lbs), which team will probably be stronger in the scrum? If you don’t prepare individual forwards to front and back squat heavy or push a heavy sled, how will they build the strength to push against the heavier opposition? Maybe a rugby player will eventually develop the strength to push everyone around, but withouts weights as part of the equation, it is going to be difficult for me weighing 150 pounds to develop the strength to knock down someone weighing even just 30 pounds more.

Unfortunately, sports also have off seasons. During this time, I believe it is even more important that the gym and weights be used to maintain/improve for the next season.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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TrainingWeight Loss

It is Too Late to Lose Weight, Move, or Get Healthy

For many people there is a certain age that is considered to be too late or too old. Other people simply feel like “I’ve been this way for so long, I can’t…” The can’t is typically about losing weight, making changes, or feeling better.

I stand ~5’ 3”, was at 47% body fat, weighing in at more than 250 pounds, and 39 when I joined the gym. I had plantar fasciitis and nerve pain in both feet, my knees ached, and my cardiovascular fitness didn’t exist. I was also dealing with polycystic ovary syndrome (PCOS) and hypothyroidism. These were my excuses.

Find a Motivator

I hated many things – looking at my reflection, shopping, dressing up, or even getting out of bed. I was jealous of others – for looking nice and being able to buy clothes anywhere, including online without having to try them on first.

I felt like crap. Having two dogs that love to be exercised, but not have energy in addition to the foot issues, I was struggling. The dogs were also heavy, even though their diet was fairly healthy. I felt like I was failing my kids.

Get Started

Start working with a trainer 2 days a week. It does not matter what your goal is. Two days a week is the way to go. Spend the first 2-4 weeks undoing bad posture, fixing form, and getting stable. Spend the first two months learning about nutrition and what you are putting into your body. For the first month, I didn’t change much in my diet, I just started moving. Month two, I started logging my food and gradually changing my diet.

Keep Motivated Beyond the First Three Months

The first 3 months were mentally frustrating. It took over three months to really start seeing physical changes even though the scale and measurements were reflecting changes. At the four month mark, I had to buy smaller clothes and people started commenting. What helped me was that I was feeling better and I wanted that feeling to continue.

Toughen Up. Walk it Off.

Even with my body still aching, I pushed through. Realizing the foot and knee pain was linked to my weight and that, as I was losing the weight, the pain wasn’t flaring up as often, really helped.

Drop the Excuses

It is never too late. Get up. Get moving. Find something that works for you. Pain is mental. It really is. Find a way to deal with it and push through. I chose to ignore my aches during my exercise, but after my workouts I elevated and iced my arches and had a muscle relaxer. When I was down 50 pounds at 5 months in, the pain stopped. Everything mentioned at the start of the article is gone. Well I am still 5’3″, but I feel like I stand taller and my posture is better. My hypothyroidism will always exist because I have nodules, but my medication fixes that.

If you are morbidly obese, I recommend working with a personal trainer. Not because I am one, but because it is the best thing you can do for yourself. Good trainers make you feel safe, challenge you, keep you accountable, and push you to push yourself. Without my trainer, I would have given into pains or found excuses to stop. With his help and support, I have a healthy routine in my life that includes nutrition and exercise as well as an awesome lifelong friendship.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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