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What I Learned From My New Personal Trainer

Wednesday, August 20, 2014

I had my First Meeting with my Personal Trainer (Travis) today. As I sort of knew -- and ALL of my Friends assured me -- It was MUCH Less Painful than I was afraid it would be.
Well, except for the Weigh In, but I KNEW that would be B-A-D!!

He did an Assessment and figured out what my Goals were, and agreed that they were All Reasonable and Achievable. Then he had me do some Walking on the Treadmill to assess my Cardiac Fitness (I think). Then he had me do some exercises with the TRX Bands. I think I might LOVE Them!! I can use them to work on my Squats, Push Ups, and (I think!!) my Pull Ups!! I have a set of Resistance Bands that I believe I can use like the TRX Bands and add to my workout at work!! Usually I just do Leslie Sansone Walk Away the Pounds DVDs at work, along with a few Light Weights.

He also had me do a couple of Planks. Although I do include Planks occasionally in my Workout, I have NEVER Done a Plank in front of anyone so I was afraid my Form might be bad. According to Travis, my form was Great, PLUS I was making them Much Harder than they needed to be!! Thanks to his input I will be doing them on a Much More Regular basis!!
I did make the "Mistake" of telling him that I had heard about their Water Zumba Class and that I might be interested. I am now signed up for Water Zumba. I do have Two Bathing Suits that fit. One was given to me by a Client's Daughter, and one I found at Goodwill (with the New Tags still attached!!)

When he was asking me about my Goals near the beginning of our meeting, I told him that my "Secret Goal" was to do a Pull Up. I know that theoretically it IS 'Possible' but it doesn't seem any closer Today than it did three years ago when I joined Anytime Fitness and started working on Pull Ups by myself. I have increased how much weight I can pull on the Lateral Pull Down, and I am fairly decent at Push Ups, but the Only Pull Up I can reach are the Baby Ones.

At the end of our Session, Travis sat down with me and filled out a Form. At the Bottom of it, he initialed it and then gave it to me to initial. It was basically a "Contract" saying that at the end of FOUR MONTHS(!!) I would have achieved my Two Top Goals -- Lose 30 Pounds & Do 1 Real Pull Up!!

Later this afternoon, I went back to the Gym and walked a little over 2 miles using a Video App on their Treadmill that made it seem that you were walking along the coast of Maui, Hawaii!! Although the Inclines did not SEEM that bad, my Legs are SCREAMING at me now, LOL!!
As much as I Like going to the Gym, it has been quite awhile since I felt This EXCITED to get to the Gym tomorrow!
Tomorrow Morning I have 2 Jobs to go to. There is a Panera Bread and a Gold's Gym right between the Two Jobs. Usually during my Down Time between Job 1 and Job 2, I go to Panera Bread for Coffee and a Bowl of Oatmeal. I am SERIOUSLY pondering eating my Breakfast at Job 1, then spending my Down Time at the Gym, LOL!!

  
  Member Comments About This Blog Post:

DOLLIE6 9/1/2014 2:02PM

    you are living your life to its fullest, now. This blog is way different from your introduction. I'm so proud for you and I will be right behind you. Thanks for sharing I needed to read this blog.

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IMAVISION 8/25/2014 8:34PM

    I enjoyed your blog subject & learned a few things from your sharing of your experience.

I wish you success-upon-success!

God bless!

Ima

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TATTER3 8/25/2014 10:29AM

    Yea you!!!

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LEANJEAN6 8/25/2014 9:12AM

    Holy cow!!--so amazing!--Lynda

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52BINCE 8/23/2014 7:06PM

    Where you find success is when you make the decision to follow thru, I know you will meet your goal..

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ORCHIDLADY56 8/23/2014 7:44AM

    emoticon emoticon

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HAWTGRANNY2014 8/22/2014 5:36PM

    You are doing great. keep on going. I will be back there somewhere lol

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TBOURLON 8/22/2014 9:29AM

    30 lbs in 2 months??? emoticon Sign ME up! emoticon

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_LINDA 8/21/2014 4:35PM

    emoticon emoticon emoticon
This is fantastic!! Enjoy your fresh look at fitness! You can do this!!
emoticon emoticon emoticon

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REEDWEEB 8/21/2014 8:35AM

    Good for you. The gym sounds like the best thing to help you reach your goals. I agree with everyone else, YOU CAN DO IT! emoticon

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ANASONIC 8/21/2014 6:42AM

    You motivate me LJ! emoticon emoticon

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COLOR-BLUE 8/21/2014 12:42AM

    "LJ"

Young lady, you've got this. You've been training for it the entire time you've been here in SP Land! You Go Girl!!! Please keep me posted on what's going on!

Blessings!

- Nancy Jean -
GA

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SUCCESSN2014 8/20/2014 9:42PM

    YOU CAN DO IT!

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Exercise With Benefits

Sunday, August 17, 2014



Dr. Pam Peeke is the author of books like "The Hunger Fix", "Fight Fat After 40" and "Fit To Live." She has appeared on programs like ABC Nightline and the Katie Couric Show. Her FaceBook Page says that she is "The Doc Who Walks The Talk" This article was printed on her FaceBook Page today, and I read it on a friend's FaceBook Page.



EXERCISE WITH BENEFITS! Exercise can actually IMPROVE your PAIN TOLERANCE. First, scientists already knew about something called exercise-induced hypoalgesia, which usually begins during a workout and lingers for perhaps 20 or 30 minutes afterward. This hypoalgesia is caused by your brain secreting a boatload of pain-killing endorphins to help you decrease your perception of pain so you can get through any physical challenge. Now, let's flip over to the aches and pains we often have throughout the day and that accrue as you age. Got any chronically inflamed joints, headache, or back ache? If you perform regular exercise at a moderate level (that's code for you don't need to be an Olympian) your brain changes over time and you can actually increase your tolerance to physical pain and discomfort. That's an awesome extra added benefit for assuming the vertical and getting that daily exercise rockin'. This is especially wonderful as we age when we're starting to creak a lot, and just through wear-and-tear over the years, something's going to ache somewhere. We can tolerate all of this so much better with regular exercise because our brains will gradually make the correct adjustments and your experience of pain changes dramatically. The saying about how more athletic people are hardier is absolutely correct. This is a terrific mind-body connection we all want to make, especially as we age.



If you're already physically active, keep it up and know you have an added benefit.

If you're just getting started, don't waste any time. Get it rockin' TODAY!!!

  
  Member Comments About This Blog Post:

DOLLIE6 9/1/2014 2:04PM

    This is so true. Thank you for sharing.

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COLOR-BLUE 8/18/2014 11:04PM

    "LJ"

I AM rocking it, as every time I do my 5Ks, Zumba, Step Aerobics, or any exercise that is strenuous, all around, I do them all with a 15 pound oxygen tank on my back! I wouldn't have it any other way, and God is the one that blessed me to be able to carry out His Good Work, in Getting His Temple In DIVINE ORDER!!!

Blessings!

- Nancy Jean -
GA

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BOHEMIANCAT 8/18/2014 1:11PM

    emoticon emoticon

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LUCYCAN7 8/18/2014 12:56PM

  Great advice,thanks so much for sharing!Hope you will have a great day.
Hugs and Blessings! emoticon

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RITAROSE 8/18/2014 9:34AM

  Good encouragement as I start my week and ponder my exercise in this body riddled with pain. emoticon

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NASFKAB 8/17/2014 11:39PM

  great thanks for sharing

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NASFKAB 8/17/2014 11:39PM

  great thanks for sharing

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Another Reason To LOVE Your Java

Tuesday, August 12, 2014

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

The Coffee Cure: 11 Diseases Coffee Helps Prevent

Posted on April 25, 2013 by BeanPoster


Believe it or not, coffee can cure many different diseases. Considered by many as the first super food coffee is full of antioxidants that help cleanse toxins from our bodies toxins that can cause life-threatening diseases. When coffee is paired with an anti-inflammatory, like Advil, our favorite beverage can even kick hangovers to the curb (speaking of anti-inflammatory pills, a recent study has also shown that coffee may reduce physical pain!).

So what diseases can coffee cure? Before we dive in, we have to make a few things perfectly clear. There isn't any solid scientific evidence that coffee alone will cure what ails you, but it can either help cure or prevent it. The best thing to do is to make sure coffee is a part of your daily routine in some fashion.

1. Breast cancer - Recent studies have found that coffee aids in the production of breast cancer-resistant proteins in cancer cell lines. A Swedish study further solidified this. It found that it post-menopausal women would benefit the most from drinking coffee. It was found that coffee lowers the risk of non-hormone responsive breast cancer.

2. Depression - Coffee drinkers everywhere can attest that coffee brightens their day, but it can also have the same effect on those who suffer from depression.

3. Diabetes - Previously, it was thought that coffee prevented diabetes by improving the body's tolerance to insulin and glucose. A study from UCLA, however, found that certain proteins called sex hormone-binding globulin (SHBG) help prevent type 2 diabetes. Higher levels of coffee consumption actually increase the levels of SHBG in the bloodstream. Those who drink about four cups of coffee per day have much higher levels of SHBG than non-drinkers.

4. Colon cancer - In order to correlate coffee drinking healing powers and colon cancer, research conducted by the National Cancer Institute studied a group of Americans for 15 years. They found that those who drank four or more cups of coffee (both regular and decaf) per day had a 15 percent lower risk of developing colon cancer. They're not completely certain why, but they believe it is because of an antioxidant compound found almost exclusively in coffee, methylpyridinium. This antioxidant has proven to be extremely effective in fighting colon cancer.

5. Endometrial cancer - Endometrial cancer is known as the most common type of uterine cancer in post-menopausal women. A Harvard study found that at least one cup of black coffee a day will greatly reduce the risk of endometrial cancer. They attribute this to coffee's ability to lower insulin and estrogen levels.

6. Oral Cancer - Consumption of roughly four cups of caffeinated coffee has been known to reduce the risk of oral cancer within the oral cavity and pharynx.

7. Skin cancer - Just because coffee helps prevent skin cancer doesn't mean you can forgo the sunscreen! But the study associated with this found that coffee drinkers are less likely to develop basal cell carcinoma, the most common type of skin cancer. It should be noted that the reduced risk is only associated with caffeinated coffee.

8. Alzheimer's - Research has found that participants who drank more coffee showed fewer signs of dementia and avoided early onset Alzheimer's. Caffeine is believed to be the secret weapon here for long-term protection against memory loss associated with Alzheimer's.

9. Prostate cancer - In this Harvard study, men who drank more than six cups of coffee per day had a lower risk of lethal prostate cancer. Caffeine doesn't get credit for this one, however. That merit goes to phenolic acids and antioxidants. It was shown that coffee's disease-fighting power isn't relegated to all forms of prostate cancer, just the highly lethal forms.

10. Liver cancer - Researchers at the University of Minnesota found that intake of more than three cups of coffee per day drastically decreased risk of the most common type of liver cancer, hepatocellular carcinoma.

11. Death - Ok, death isn't really a disease, and it certainly can't be "cured." It can however, be delayed, thanks to antioxidants that act as a shield for the body, protecting it from free radicals!

Coffee drinkers, rejoice! All 11 of the above diseases can be cured or prevented simply by drinking coffee. Perhaps best of all, coffee is readily available and easy to access, unlike many medicines and treatment plans! Not to mention, coffee tastes great. So do yourself a favor and have a cup for your health.

This entry was posted in 2013, Coffee 101 and tagged benefits of coffee, coffee and disease, coffee cures diseases, coffee good for you. Bookmark the permalink.


  
  Member Comments About This Blog Post:

DOLLIE6 9/1/2014 2:08PM

    emoticon love it

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COLOR-BLUE 8/13/2014 3:14PM

    "LJ"

I had no idea that coffee had so many good properties! You Go All You Coffee Drinkers! I'm not able to drink coffee, as I'm not able to get past that bitter taste, on my tongue. It's smells so good when it's brewing and I've tried lost of sugar and even the flavored coffees, but still get that strong bitter taste, so I put it down.

Thank you so much for this great information!

Blessings!
<
BR>- Nancy Jean -
GA

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NASFKAB 8/13/2014 12:42PM

  great but drink tea

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_LINDA 8/13/2014 1:30AM

    I note one of those said it must be black. I wonder if, like chocolate, the positive effects may be neutralized by the addition of milk.
Enjoy your cuppa!

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UMBILICAL 8/12/2014 10:34PM

  Like not love

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Happy Birthday Smokey Bear & Sam Elliot

Saturday, August 09, 2014

LOS ANGELES (AP) Smokey Bear is turning 70 on Saturday but don't bring any candles to the party, please.



As the friendly, huggable bear with the brimmed hat and shovel enters his golden years, he's burning up Twitter. But his message of fire prevention through personal responsibility hasn't changed much.

Here are some little-known facts about Smokey Bear on his big day.

STAYING POWER: Smokey Bear was created in 1944 because of fears that America's enemies would set forest fires while most U.S. firefighters were in battle overseas. When the war ended, Smokey stuck around and he's now at the center of the longest-running public service announcement campaign in U.S. history. Research shows he is known by 96 percent of American adults and ranks near Mickey Mouse and Santa Claus for name recognition. His creation was a collaboration of the U.S. Forest Service, the National Association of State Foresters and the Ad Council.



A SOCIAL ANIMAL: Smokey's image has evolved over the decades to fit the latest media technology. When he first debuted, TV was in its infancy and posters were hand-drawn. Now, Smokey is a social media connoisseur and prolific blogger, with accounts on Facebook, Twitter (@Smokey_Bear), Instagram, YouTube and Flickr. He has more than 300,000 friends on Facebook and 24,000 people follow him on Twitter. Fans can sign a virtual card and upload photos at www.smokeybear.com. People still like to write to Smokey the old-fashioned way, too. The imaginary bear got his own ZIP code (20252) in 1952 as his popularity soared and it was reactivated this summer.

A QUIET BEAR: Smokey traditionally never spoke in his public service messages except for his signature line (Only You Can Prevent Forest Fires). Now, social media has given him a new outlet and he's chatty. "It turns out he does have a voice and it's very clever," said Peggy Conlon, president and CEO of the Ad Council. Still, Smokey's message is sometimes best relayed through silence. A series of YouTube videos created around his 70th birthday show Smokey giving silent bear hugs (#SmokeyBearHug) to campers who properly build and extinguish camp fires and safely dispose of used barbeque charcoal, among other things.

WHAT'S IN A NAME: Most people know the finger-pointing fire-safety fanatic as Smokey THE Bear, but in fact there is no "the" in the original name. In 1952, Steve Nelson and Jack Rollins wrote a song in his honor and added a "the" between "Smokey" and "Bear" to keep the rhythm flowing.

A BEAR IN THE CITY: In 2001, Smokey's public relations team changed his classic line to the more updated phrase, Only You Can Prevent Wildfires and revamped the campaign to address the growing threat of devastating wildfires in suburban and urban areas. Smokey hit the cities with a three-year "refreshed" campaign targeting casual adult hikers, bikers and campers and those living in urban areas adjacent to forest land.

THE 'REAL' SMOKEY: Smokey Bear's budding ad campaign got a boost in 1950 when a real bear cub that had been rescued from a New Mexico wildfire was nursed back to health and sent to the National Zoo in Washington, D.C., as the living Smokey.




THE VOICE: Actor Sam Elliott, known for playing the bowling alley-narrator in "The Big Lebowski" and supporting roles in movies like "Up in the Air" and "Mask," has served as the latest voice for Smokey. Both share the same "birthday." Elliott, the son of a Fish and Wildlife official, also turns 70 on Saturday.

  
  Member Comments About This Blog Post:

PHOENIX1949 8/10/2014 4:21PM

    That was very interesting.
emoticon

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SNOOPYLINKOS 8/10/2014 8:09AM

    Thanks for the info. Love that bear!

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THROOPER62 8/10/2014 5:51AM

    emoticon emoticon

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COLOR-BLUE 8/9/2014 6:50PM

    "LJ"

Thank you for this little history lesson! I love to read things like this. Wow, who knew Sam Elliott was the voice behind the bear. I never heard Smokey speak but a few times, and I didn't catch it. When I see Sam Elliott on TV, I just melt when he speaks. I love his deep voice, it just sends chills up and down my spine. He's one great man and actor. Happy Birthday Mr. Elliott!!!

Thank you Smokey Bear, for all the thrilling times you gave me as a child and how you made me feel safe. emoticon

Blessings,

- Nancy Jean -
GA

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_LINDA 8/9/2014 4:15PM

    Wow! Some interesting facts about old 'Smokey! Who knew? Any Canadian who has ever been to a US park is also very familiar with him!
Love that Sam Elliot photo -I know him best from Patrick Swaze's debut in Roadhouse, and lots of westerns.

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LUCYCAN7 8/9/2014 11:59AM

  Thanks for the History Lesson and the great info.Seems like some things
we do seem to forget.Great reminder as well.Thanks so much for sharing.
Hope you have a good day. emoticon emoticon emoticon

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Yukon - Walk This Way -- WINNERS!!!!

Wednesday, July 23, 2014

emoticon We got the results of our City Wide Walking Challenge last week. I have held off writing about it because I was hoping for a lot More Information, but the article about it came out in the Local Newspaper today so I will share what I DO Know.
emoticon Our Family Team, the RADICALLY AMBULATORY DUDES AND DIVAS won 1st Place in the Team Category. The RADD Team consisted of Me, My Husband (GWCANNON), My Dad (AIRFORCEBOB) and My Sister (MOMINE).
emoticon The Goal was to walk at least 30 minutes a day for 6 Weeks. It was a completely FREE Program sponsored by the local Hospital, Health Department, the City Parks and Recreation Department and several local businesses. Part of the "Package" was a Free T-Shirt, Blood Pressure and Blood Sugar Testing, and a Weight Check. I am kind of sad that only 69 people signed up. I am VERY Curious about how many of those actually completed the Challenge. Completing The Challenge consisted of just turning in the Log Sheet they provided you documenting your Total Minutes Walked. It was all done completely on the Honor System and you could walk whenever and wherever was most convenient for You.
emoticon Quoting from the Newspaper Article: emoticon emoticon emoticon emoticon

"For the winning Team, participating in the program was about more than just competition and prizes -- it was about spending time with Family. Jeannie Cannon inspired her Family to move more after losing more than 160 pounds by joining a Gym and Walking More. Her Father, Robert Marr is 78 years old and walked at least 3 Miles A Day each day of the Walk This Way Program.
Even a cancer diagnosis couldn't slow down the Team's progress. Jeannie's husband Gary was diagnosed with Colon Cancer last month but made No Excuses to get out of exercising and joined the Family Walks daily. "

emoticon I cannot tell you how PROUD I am of my Family/Team!! Dad and Maxynne Maxynne don't even live in Yukon but they participated enthusiastically. One evening when they were here visiting here they arrived VERY Late, but did not let that stop them from walking. Carrying flashlights we walked 3 miles at the Park long after the Ducks, Squirrels, and Geese had called it a night, LOL!! Maxynne's middle son joined us for the walk that night.

emoticon I hope that Maxynne doesn't mind me quoting part of her Comment on my last blog. It really did tickle my Heart! I am So Proud of Her, My Dad and Gary!! There are just Not Enough Happy Heart Icons or Words to express it.

emoticon "I have just started bouncing back after a SERIOUS down time after vacation. Don't know what happened, just cratered. Doing a little exercise for just 10 minutes at a time brought back the mood, motivation, and mobility to get back into my evening walk.
One night while nursing a headache, dad talked me into going for the walk by telling me we could go just a little ways, "to blow the cobwebs out". LOL We went the whole way. Hahahaha"

emoticon Whatever Your Excuse is today, Kick It To The Curb & Go For A Walk!! It doesn't matter if you walk for 10 Minutes or 100 Minutes, you WILL feel better and you will be Proud Of Yourself!!
(and if you tell me about it in the Comments, I will send you a Spark Goodie!!)

emoticon Now, if you will excuse me, I'm going to go Practice What I Preach, LOL!!

  
  Member Comments About This Blog Post:

IMAVISION 7/28/2014 7:23PM

    emoticon Job well done!

Ya'll should be proud of your accomplishment --- I am sure you are.

God bless!

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ONEKIDSMOM 7/23/2014 7:38PM

    So proud of you and yours, and glad to have found you here on SparkPeople.com and with the Turtle team! emoticon on your first place finish! emoticon

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MOMINE 7/23/2014 7:01PM

    I am happy that I could "tickle your heart". emoticon

The conniving old man knew if I started, even for a little ways, we would walk the whole silly thing!! Hahaha Funny thing is that neither of us can remember whether the headache made it back with us or I managed to ditch it along the way. emoticon

I am pretty darn proud of you too, sis! You certainly stuck to your guns until you finally got me hooked. I am SO lucky to have a sister that would work THAT hard to save me when I wouldn't save myself!

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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_LINDA 7/23/2014 4:41PM

    emoticon emoticon emoticon
You do have an awesome family! You rock!
Exercise has always had a priority for me because I enjoy doing it. I centered my vacation in Hawaii two years ago on trail hiking as to me that is more fun then sitting on a beach (I also have to protect my skin from the sun allergic because of meds and skin coloring, red hair and freckles.)
Yesterday did 180 fitness minutes, and this morning 60 min of intervals on the elliptical. Wanted to get outside, but there is a nasty wind blowing the dirt around as well as heavy forest fire haze again :-(
Enjoy your day!

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COLOR-BLUE 7/23/2014 4:18PM

    "LJ"

emoticon what a team God put together for you!!! That's so cool, that your family became so involved!

When I received clearance, my mom and I started walking 5Ks together, and after the 3rd 5K, I ended up in a wheelchair, until the doctors figure out what's going on with me. I'm champing at the bit to do some real exercise, as I used to do. The best I can do is march in place sitting in my wheelchair, which I take care of. Sometimes it's a little, sometimes it's a lot. I won't be doing any today, as I over did it yesterday. I spent the day at the VA hospital, and I was marching in my chair between some of my appointments, to pass the time. It was a bit too much, and when I tried today, my body immediately told me NO WAY!!! I'll listen and get back to the marching from a wheelchair, soon.

Thank you for sharing your team experience with me.

- Nancy Jean -
GA

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NASFKAB 7/23/2014 12:14PM

  interesting great job

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