Archive for the ‘Special Topics’ Category

In light of Veteran’s Day I thought we’d do a little boot camp training! I have enlisted two real life soldiers to help me. On Friday we’ll have the privilege of learning from Travis Maples (Navy) and Matt Carr (Army) about their military training and exercises. But before we hear from the real boot camp experts let’s take a look at some exercises that you might see in a civilian boot camp or circuit training class.

Let’s Train:

I taught a circuit training/athletic class. Here is an example of what you might have done in that class:

Perform each exercise one right after another with only a 15 second break for 3 rotations. On the first rotation do each exercise for 30 seconds. On the second and third rotation do each exercise for one minute without stopping and break for 30 seconds if needed.

1. Jump Jacks

2. Push Ups- modify if necessary (on knees)

3. Side to Side (jump side to side like you are jumping over an object. Land softly and     bend at the knee).

4. Triceps Dip

5. Ski Run (move arms and legs back and forth in a skiing motion)

6. High knees (if high knees are uncomfortable try jogging in place)

7. Squats

8. Burpees or side to side (you perform a burpee starting from a standing position. Bend with your knees all the way to the ground- hands touching the floor, pull your feet out into a pushup position, bring knees back into chest and stand. This is all done in one fluid motion.)

9. Lunges (alternate legs)

10. Biceps

11. Abdominal crunches

 12. Stretch at the very end

Remember to consult a physician before starting any fitness program.

As a reminder I am going to repost part of the question I received from a reader that sparked this series of discussions: 

 I was wondering if you could recommend some exercises or routines that larger gals could do. I try to walk sometimes but I give out way to easy. And some of these exercises you see on TV in stuff, there is no way a larger girl can do some of those things. I use to be in good shape back when I was playing softball but I have always been large my whole life. Anything you could recommend would be appreciated.”

You are right, there are some things that you see on TV that even the average person could not do without some serious training. And If you are a fan of the television show The Biggest Loser, understand that the contestants are supervised by physicians and are in a controlled environment.  I have been on a reality show (my husband and I were on Grounds For Improvement remodeling our deck)  and they shoot scenes several times and yes some things are rehearsed. So what do you do at home when there are not a dozen or so people pushing you to work hard and shed those pounds whether for TV ratings or for health? Here are a few ideas to help you begin an exercise program and stick with it to the end:

Accountability

Ask a friend, coworker, or family member to help you. You might ask them to call you in the morining to help you rise early so you can fit exercise in your day. You could ask them to call or email you every week to get a report of how you are doing. I can assure you that having accountability will help you to stick with it. The key is finding someone who won’t be afraid to challenge you, so pick wisely!

Get Up and Move

No more excuses! The coach is coming out of me. Really, we can excuse our way out of everything. Get up and move! If you could see me or if I could train you I would smile and share this gently. All jokes aside, the more you exercise and the more you fit it in your schedule, the easier it will become. You may never love to exercise but it will become easier to do. My advice is to train your body to train.

Let’s Train

Consult a physician before beginning any fitness program!

Walking: 

Last month I did a series on walking. I suggest revisiting that information and begin with walking. If you are in the Knoxville area Lakeshore Park is a wonderful place to walk because of the variations of inclines and straight aways. It is about a two or so mile trail that will surely get your heart pumping! If you can not get there walk around your neighborhood, in the mall, or on a treadmill if one is available to you. Walking is a safe, low-impact start to any fitness program.

Weight Training:

 If you have small weights at home or have access to a gym, I would start with light weights and do high repetitions. For example: using five pound weights you may do three sets of 15 for each muscle group (biceps, tricepts, chest flys, reverse flys- for back). You can take those same weights and place them on your shoulders and do squats (three sets of 15). End your work out with 30 crunches and stretching. For safety information and more examples of exercise you can check out the weight training section of this blog.

If you have any questions, please feel free to contact me and I will be happy to assist you.

Enjoy your workout!

I received this question and comment from a reader:

 ”Well I am an obese 26 year old girl. I am pushing 380lbs right now. I have been trying to eat right, but most diets leave me starving to death, so I have been packing fruits and stuff with me so when ever I get hungry in between meals, I grab an orange or apple instead of chips or candy. Anyways, I was wondering if you could recommend some exercises or routines that larger gals could do. I try to walk sometimes but I give out way to easy. And some of these exercises you see on TV in stuff, there is no way a larger girl can do some of those things. I use to be in good shape back when I was playing softball but I have always been large my whole life. Anything you could recommend would be appreciated.”

Thank you so much for your email. I look forward to spending a few Friday’s giving you and the readers of Trill Fitness some ideas to help you get started. To start us off, Delia Robinson, the creator of The Plus Factor is here to help me begin discussing this topic.

What is The Plus Factor?

The Plus Factor is an exercise class that is tailored for the plus size person, male and females. The actual full name is The Plus Factor/Re-shape Your Tomorrow a/k/a The Plus Factor.

How did it begin?  What inspired you to create The Plus Factor? 

The program began because I wanted to see something different in the fitness industry. I focused on myself and I knew I needed to see an instructor that looked like me who would give me the motivation to push myself. I felt if she had my body type and do the exercises, then I had no excuse but to do them as well. At the time I started the program I had not seen any plus size fitness instructors in any gyms. So with that in mind, I approached the YMCA with an idea and the rest is history. The program concept has extended from Knoxville to New York to Boston and many gyms are now including plus size fitness classes with plus size instructors.

How do you encourage people who may have never maintained a healthy lifestyle to begin a workout regimen?

I talk about myself and the yo-yo syndrome. I have a thyroid condition which I’ve had several radiation treatments which at times can set me back a while, but I get right back up and sometimes have to start all over again, just to get my weight back in check. I always ask people before they begin a workout program several questions: (1) what type of person are you; do you need a partner to stay motivated or you rather be alone in your fitness regimen (2) are you doing this for a vacation, relationship, or your health? (3) do you find yourself getting off track when someone comments you look like you’ve lost weight?

Is The Plus Factor a class or an independent group separate from a fitness facility?

Unfortunately, within NFC it’s a class, but it is also a class that can be conducted outside the facility on its own. When I had the classes at the YMCA, it did not require a membership and could be paid in eight week sessions. I really like that arrangement because plus size people have a different mind set to exercise, and they did not have to be locked into a three year membership.

Who can attend The Plus Factor classes?

Anyone can attend classes, but I really like to see plus size people who really need that special attention to fitness and the continued encouragement to getting off the couch. I was told by a person at one time I was being prejudiced but quickly came back with, “where can a plus size person go to work out and feel comfortable without a size 10 instructor and be in an environment with who look like them?” There was never an answer to that question.

What is a typical workout for the classes you teach?

A typical workout starts with making people feel comfortable within the group. Next, observing their coordination with different movements of exercise, increasing the difficulty and intensity and making sure laughter is present during classes. So typically a warm up, cardio, and cool down like any other class and yes variety, variety, variety! which is another reason I added the water classes. How wonderful it is to see a plus size person in a bathing suit not being ashamed and getting off the couch to get exercise. Currently, we have only one male in our class and he has a great time with us. 

Are there any other activities or events you are currently doing or planning for The Plus Factor?

 Yes, I am hosting a fitness cruise to Alaska in Sept 08. and currently we are training in getting ready to walk in the Knoxville Covenant Health Marathon in March 2008. In 2006, I was the walking spokesperson for the marathon with Missy Kane, and have applied again for 2008. We’ve started the training early to allow for the holidays and be able to get back on track (if we fall off) and be in condition in time to walk the half marathon (13.1 miles). We have a schedule we are following and so far the few that have challenged themselves to do it are doing well. If anyone wants to join us, we would love to have them!  My ultimate goal is to see a plus size fitness facility that is very much needed in our community. I already have a petition with many signatures that would support the cause.

How might someone contact you?

They can contact me at my email and I will speak with them, get a pass for 3 classes and hopefully they will join us. My email is: upsize@bellsouth.net.

Thank you, Delia, for taking the time to share about The Plus Factor and some quick tips for getting started.   

If you have further questions or would like more specific questions answered, please send me an email and I will be happy to answer them over the next couple of weeks. You may email your questions to trillia@trillfitness.com.