By Guest Blogger Paula Jager, CSCS
Today’s blog on fitness follows a slightly different format. I have noticed a minimal number of comments following these postings. Either you don’t find them interesting, they’re not your cup of tea, or the idea of slamming bumper plates and dragging a tire through a parking lot in August intimidates you? Not sure which …
I would like for you to send me your most pressing fitness questions and/or concerns along with any topics you would like future fitness blogs on. I will address the most common and relevant ones asked providing answers and/or guidance in next week’s blog. During my 15+ years in the fitness industry I have found many reasons why people are not involved in a fitness program. The most frequently seen are: lack of time, fear of failure, frustration, laziness, poor health and lack of consistency/discipline. And while I don’t always come across as the most compassionate person I really do have a deep level of understanding because at one point in my life I have faced most of these concerns myself. Like anything in life if you truly wish to overcome it there is a way.
A gym membership is not necessary–you can get fit anywhere with virtually little to no equipment. Good nutrition is a must; however, eating large quantities of animal fats without moving will make you fat and being fat can make you sick. Our “traditional” ancestors were mobile. They did not sit at a computer all day and channel surf all night. A large percentage of their day was spent in low level aerobic activity. LLAA could be defined as moving–washing clothes at the creek, carrying water buckets to and fro, milking the cows, churning butter, embracing the elements, hunting etc. . .
We live in a different world today and while our “chores” are not the same the need for movement is. In the famous words of Weston A Price “teach, teach, teach”. My passion for fitness and the improvements it has made in my life are so strong that that is exactly what I wish to do. I will select 2 of the best questions I receive and give away a 1 hour complimentary Fitness Intro. Based on my assessment I will create an individualized Fitness Program to get you started at home, in a park or at a gym (your choice).
So, ask, ask, ask!
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Paula Jager CSCS and Level 1 CrossFit and CF Nutrition Certified is the owner of CrossFit Jaguar.
Her exercise and nutrition programs yield life changing results
Paula,
I do appreciate your knowledge and experience. I have worked out most of my life, and have been changing my current aerobic & weights workouts to include more sprints and to lift heavier things. I have too looked at the Crossfit website and have found the WOD. It is somewhat hard to follow as well as know if you are if you are doing movments correctly. I know my diet is somewhat limiting me from achieving the physical goals I would like to achieve. I eat mostly healthy but maybe to much sugar/carbs on a consistent low level. It is hard to maintain diet when you aren't seeing the results you feel like you should be seeing with your workouts. So, I guess my question is which is more important to change first: exercise or diet. I know idealy they together. I struggle to keep them both where they will give me the best results, probably because I've never been able to get to where I want to be, even though I feel like I put forth the effort. Anyways, thanks for listening.
That's more like it, thanks guys.
Margaret, Emily, Joy and Carol– excellent questions, I will answer in detail in next week's blog.
Anony–you're one step ahead of me; working on a mobility series as we speak.
Audrey, I apologize if they came across as a commercial, that was never my intention. I was trying to explain the basis or reasoning for the way we train. "I imagine 90+% of readers went "Huh? What is a basic movement? Intervals? Circuit? I'm not flexible enough to do gymnastics!", etc." Thanks for pointing that out, I thought that might be happening. Great ideas on the How do I do it Guide, bodyweight workouts and the videos. You're keeping me busy on future blogs:)
BTW, it's actualy not as complicated as it seems, the little circuit you did above had a bsic movement in it (the lunge), gymnastics elements (squats, push ups, burpees, frog jumps)and metabolic conditioning (run 50m sprints)which probably took about 10 min to complete once through and it looks "blistering" to me.
Keep them coming. . .
I didn't look too closely at the Cross Fit stuff because I am already a P90X junkie. Although I did take a moment to google the difference between them. What do you think aobut P90X? I know the nutritional guide is totally inaccurate as they advocate a low fat diet! But other than that, what do you think of the exercises themselves? I really enjoy the workouts and I get compliments on my arms all the time.
Also, I am a runner too. What is the best "way" to run. A weston price leader told me short sprints were the way to go, but I love a long 6-8 mile run. I figure if it feels good, then it can't be all bad, right?
-Bethany
Paula,
I am a newcomer to Healthy Home Economist and look forward to the informative and inspiring messages that come to me each day. I have learned so much and have begun to get down and dirty on making the important changes in lifestyle to max out my chances for best health possible.
I am 67, a teacher, active in that I walk for exercise with a friend, about 2 miles twice weekly, ride horses, throw hay around….chase after first graders…I am sure you get the picture. Most people don't guess my age so I guess I am holding up in the how do you look on the outside also.
My question to you, would yoga be a good choice for me to work on stretching muscles? I am beginning to stiffen up..I really feel it in my lower back and legs. I fell like I am losing strength in my arm muscles. I am located in a very rural area, like at the base of the Sangre de' Cristo Mountain range in Colorado. It's beautiful country but next to no services. I don't like the sore muscles I am feeling and would like to do something more than ranch work as an activity. You thoughts…. I am able to get a yoga instructor to the area if I can round up enough women to participate and I thank I can do that. What other things could I do? I am changing my diet but the body needs work also.
Looking forward to your advice.
Best regards,
Carol
P.S. Visited Vale recently and had to gag down the food at the "best" restaurants. In reading your blog I see while traveling you suffered the same.
Carol Waltz
I imagine the reason the posts haven't had many comments is people coming here are looking for a "how do I do that" guide. There are recipes & videos that show step by step how to get it done. Your posts have come over more like a commercial for your facility than anything instructional.
Plus, so many people equate working out with getting on a machine of some sort most of what you've been saying goes right over their head since they don't know where to begin to do anything else.
For example, this is from the sports post: "perform 3 to 5 sets of a basic movement at a moderately heavy weight and a moderately comfortable pace followed by a 5 to 15 minute blistering circuit of gymnastics elements, lighter weights, metabolic conditioning intervals or a combo thereof."
I imagine 90+% of readers went "Huh?
What is a basic movement? Intervals? Circuit? I'm not flexible enough to do gymnastics!", etc.
Can you put up some examples of great body weight workout circuits? Maybe even videos showing common errors in form & the proper form for basic movements & weight lifting?
i.e. here's one I've done before.
run 6 50m sprints
hold plank for 1 min
25 pushups
25 squats
25 burpees
repeat sprints
25 lunges/leg
25 frog jumps
25 ninja rolls
25 tricep pushups
repeat entire circuit 3x
Ok, just my 2-cents!
Thank you so much for your kind comment on my blog! I am happy to submit my recipe to your Monday carnival. I just did so. I look forward to next Monday! Thank you thank you 🙂
I am finding your posts interesting, but hard to implement. I did get on CrossFit website and found the Daily Exercise, but I lack the equipment and gym, as well as proper instruction to do this. I watch the videos, but at times I am not sure if I am doing the exercise correctly. My biggest question is what can a person at home with no instruction or guidance do on a daily basis? If your weekly posts contained at-home excercises to do, it would be much more useful. I love what you do and on board with keeping fit. Thanks.
I can be contacted at jcable AT neo DOT rr DOT com
Paula, Your blog entries have been great! I have enjoyed them, although I haven't been commenting. For suggestions for future entries, how about something on range of motion and flexibility exercises for readers who are somewhat older? This is one of the challenges I am currently facing.
Paula,
Thank you for inviting our questions … I have one that even this week has been the subject of discussion with my hubby.
very simply put: is it necessary to HURT, for an exercise program to be effective??
that is very simplistic but it speaks to my deeper level of indecision about making a firm decision on the right exercise program for me. i love working out and spent many years thinking that the 3 day/week, standard gym workout (30 min cardio machine, weights on rotating days) was the only way to be fit. at that time, i had no clue what an important piece nutrition is – essential.
a couple summers ago, i tried crossfit. it hurt so good … i remember excruciating discomfort and sore muscles for days after, but also a feeling of accomplishment and a sense that if i stuck with it, i could really change my body. but i didn't enjoy it.
on the other end of the spectrum, i see my beautiful, fit 80 year old grandmother who simply WALKS every day … for about 45 minutes, briskly in her neighborhood. she's done it every day for years and not only has a beautiful physique but clearly an excellent level of fitness and health.
i tried yoga recently and although i really enjoyed it, i wondered if it was "enough", since i hardly broke out a sweat. but the stretching and movement felt really good for my body.
i would be soo grateful for your insight and expertise on this.
thank you,
emily green
OK, You're right…my focus has been on learning how to eat traditionally and Fitness Fridays haven't pulled me in yet. I think it is time, priority, lack of discipline, etc. I would like to know how to work a fitness routine in at home and stay consistent. (I also do walk outside.) I have a rebounder and some small weights and a bad shoulder. I like to jump several times a day for a few minutes each time, but once my schedule gets interrupted and we travel of whatever, I have a hard time getting back to a routine again. I am currently out of town again helping with a new grand baby and even my eating is off while here. Suggestions for developing habits?