My Goal

I didn’t meet my weight loss goal for April but I’m not giving up. I have changed my exercise program and it is helping. Sometimes you have to mix things up a little.

I have met one of my very important goals since I started this blog. I agreed to do the blog mostly to help other people that are in the same shape that I was. I have talked to a lot of people that either had problems losing weight or knew someone that did. They wanted to know how I lost the weight and I told them by eating healthy and exercise and I referred them to the blog. The blog tells my story and lets them know that I have been thru a lot. It also lets them know why I decided to lose the weight in the first place. I am very happy to report that several of the people that I talked to have started eating healthy, exercising and losing weight. I was able to inspire them and as I said that is my goal.

My Goal for April

My goal for April was to get down below 210 lbs. So far that hasn’t happened. I have been bouncing from 215 to 218. I had minor surgery on March 13th and I wasn’t allowed to do any strenuous exercise for a couple of weeks. I wasn’t allowed in the pool at all. I’m getting to a point where the weight doesn’t come off as easily. I’m telling you this to let you know that it isn’t easy for me either. Don’t get discouraged. I have changed my exercise routine (Thanks to the personal trainer) and I’m sure that it will make a difference.

Clarence and I tried Personal Training!

Clarence & I thought it would be a good idea to have the personal trainer give a report on us instead of us reporting on her. We want to thank Cindy for agreeing to do it.

Cindy Becker, Mercy HealthPlex Personal Trainer:

March 9, 2009 I performed a movement screen on Clarence & Joan to evaluate any musculoskeletal imbalances in order to add corrective exercises to their workout program. I asked them for their fitness goals. Goals should be SMART: Specific, Measurable, Attainable, Relevant, and Time-bound.

Clarence's goals are: increasing flexibility, strength, & core strength Joan's are: improve balance, improve cardiovascular endurance and lose weight. (safe weight loss is 1-2 lbs/week)

With this information, plus medical history & eating habits, a trainer can design an exercise program that best meets one's needs safely and effectively.

I changed Clarence's current exercise program to include at least 50% of standing cable exercises which focus on core training and gave him specific stretches. He has progressed quickly in the past 4 weeks.

(April 7, 2009) His percent body fat has decreased by 2%, compared to the initial reading 4 weeks ago.

Joan's program includes more single leg exercises for balance and standing exercises for core strength. Resistance training done in a circuit fashion (10-12 exercises done in sequence with little rest in between) helps to increase endurance and promotes weight loss. Joan is working toward circuit training taking only rests as needed. I also recommended that she add a 4th cardiovascular workout, either hydrorider, nu-step or recumbent bike.

(April 7, 2009) Joan's weight has decreased by 3 pounds and her body fat by 1.5% compared to the initial readings 4 weeks ago.

Joan & Clarence will be re-assessed after 3 months.

It was great fun working with Joan and Clarence because they were enthusiastic and willing to try new exercises. They are very open to change and this is usually what is needed when you plateau and no longer see results with your exercise routine.

I Love the Water!

I didn’t always love the water. I was afraid of the water for a long time because I didn’t know how to swim. I started taking swimming lessons when I was in my thirties. I not only learned to swim but I went on to become a swimming instructor. I taught swimming for the red cross at Stone Lick Lake, A.J. Jolly, and East Fork Lake. My specialty was toddlers and small children. I kept up on all of the cartoons and kids games and was able to relate to them. I also liked to teach adults. I could relate to them and all of their fears because I had the same fears.

I started in the therapy pool six years ago because the doctor told me I needed to get my leg muscles in shape before I had my knee replaced.

I got back into the water as soon as I could after the knee replacement. The water exercises helped to strengthen my legs and bend my knees. At that time we had Doloris Murdock teaching the class and she was an inspiration to everyone.

At the present time we come three days a week and do two water classes. The aqua power class in the lap pool and the fit class in the therapy pool. I'm not able to do all of the running and jumping on dry land that I can do in the water. I do my cardio workout in the water. On the third Wednesday of the month the fit class goes to lunch together after class. We do a lot of socializing and we know everyone. We have a lot of fun and it keeps us coming back.