1. I eat. A lot. I enjoy a large volume of food and this helps to keep me from binging. My secret? My plate is piled high with non-starchy vegetables, and I have gi-normous salads often. To season my veggies I sprinkle on various seasonings, but most often I just use salt, pepper, and lemon pepper (the secret here- no butter or oil!).
2. I eat out often. I have to. Right now I am raising my daughter alone, plus I have an adult handicapped son that she and I frequently spend time with (my husband lives and works far away). As the sole driver for her many activities I just don't have time to do as much cooking as I would like. Plus, I really enjoy letting someone else do the dishes. I always look for places that have healthy options at a great value.
3. I rarely share my meals. I'll let you have a taste, and I might taste yours, but it's my food, and I'm hungry! If it's a day where I need to be careful I'll order a grilled chicken salad and have them hold the cheese and crunchy things (Dressing is always on the side and I fork-dip), or get the baked chicken with broccoli and baked potato (toppings again, always on the side and I use sparingly). If I feel like splurging I work it into my daily macronutrients, but I'll be eating the whole danged thing, thank you very much!
4. Likewise, I don't need a to-go box. On the rare occasion that I don't eat everything on my plate (including the parsley!), I'm not taking it with me. It may look like a waste, but I don't consider it a value to have tempting stuff sitting in my fridge.
5. I have an intense sweet tooth. A couple of times a week I'll have a few cookies or a small ice-cream cone or some other yummy thing. I've found that as I've gotten leaner I can afford to do this less and less, but the fact is that I have a sweet tooth and to deny it entirely is unreasonable, if not impossible.
6. I usually take weekends completely off from exercise. I do long and hard workout sessions most weekdays, but I don't want to have to worry about going to the gym on the weekends- they're for me and my kids.
7. I binge. This is a hard one to admit, but it does happen sometimes. Thankfully, not as often as it used to, but occasionally I do go nutz with the eating. This is a psychological (and sometimes hormonal) issue, and I'm working on it. But it still happens from time to time. (It usually starts with peanut butter.) The difference from now compared to when I was heavy is that I no longer view it as utter failure and allow it to send me into a downhill spiral of continuing to eat like crap for days on end. I start fresh the next day and really clean up my diet to help off-set the damage by reducing carbs, being careful about sodium, and making sure to get plenty of lean proteins, non-starchy veggies, and water to help the garbage I ate move out of my system. I also try to get in a little extra cardio the next few days to help burn the stored glycogen from the binge out of my system before too much of it can get converted to fat.
8. I take at least a week off of exercise every 10 weeks or so. This varies according to A.) How intensely I have been working out and 2.) What is going on in my life. When I am hitting the gym super-hard, the break will come closer to the 8-week mark. When my intensity level is lower, I'll take a break every 12. These breaks are important to both my fitness and mental well-being, and I look forward to them.
9. I usually go for the full-fat/higher calorie version. Fat free sour cream? Way to ruin a perfectly good taco! Light mayo? Nasty! Deserts made with Splenda for sugar and apple sauce in place of the oil? Forget it! I'd rather have a little of the "real" stuff than a bunch of bad-tasting and unsatisfying low-cal stuff. And don't lecture me about how much worse this stuff is for my body. I know, and I'm eatin' it anyway.
10. I eat a great, big breakfast. I mean, huge. It's calorie dense and yummy, although usually very healthy. A typical breakfast for me is 1/2 C of dry oatmeal with a chopped up apple cooked in it and about a teaspoon of Smart Balance Margarine and cinnamon mixed in (this makes a pretty big bowl of oatmeal, BTW). I'll eat along side this a whole egg scrambled with 1/2 to 3/4 C of liquid egg substitute or egg whites. I like to start my day with a full belly.
Being fit is work, but I am far from perfect and there are some things I just won't compromise on. Maybe some of these things will change as I progress (#7 would be a great one to lose!). But if none of them do I'm not kicking myself.
Saturday, May 21, 2011
Friday, May 13, 2011
Make Sure Your Trainer Or Nutritionist Is Qualified
Make sure that who you hire as a Personal Trainer or Sports Nutritionist is qualified to help you. Here's a few tips:
- Ask to see their certification. In person, either a personal trainer or sports nutritionist should be able to show you a little card given to them by their accredited organization that tells when their certification expires. When working with a trainer long-distance they should be able to send you to a profile on-line with the organization they are certified by. I'm not trying to solicit business, but just so that you can get an idea of what I'm talking about, here's mine: http://www.acefitness.org/findanacepro/ACECertifiedProfessionalProfile.aspx?acecp=dxwz6zz
- Watch out for their phrasing when they discuss who they are certified with. For instance, if they say "I have been certified with", and then rattle off a bunch of accredited organizations, beware! This probably means they are not currently certified. It also means they are trying to be deceitful. Do you want to pay money to someone who is trying to deceive you from the get-go?
- While personal trainers can legally give you some help with diet, to hold the title "Sports Nutritionist" in almost every state a person needs to have both a degree in a related field (duh!), and an additional certification as a Sports Nutritionist. If you ask to see the certification, you can pretty much know that they have the degree. So a chef who is also a personal trainer does not a Sports Nutritionist make.
Here's an article on it, if you want a little more info: http://www.ehow.com/about_6587653_education-plan-sports-nutrition.html
And trust me, you won't have to ask if they have a degree- any accredited Sports Nutritionist will let you know right off of the bat that he or she has a bachelors in Sports Nutrition. If they don't, either start asking questions or run away!
- Just because someone is a sports nutritionist does not mean they are a personal trainer, although changes are they will also have that certification, as well, because it just makes sense.
Why is certification so important? Because we have to keep our certifications current, which means we are taking CEC courses, which means we are learning the latest in at least one area of our field. I have taken CEC courses in lifestyle and weight management, women's fitness, targeting exercise specifically for the clients needs, and senior fitness. Additionally, at least with ACE, we get a monthly publication that keeps us abreast of all that is the latest and greatest in the health and fitness world. When someone has access to the very latest information (I usually find out about it before non-certified people do) , they can give you the best help possible.
- Ask to see their certification. In person, either a personal trainer or sports nutritionist should be able to show you a little card given to them by their accredited organization that tells when their certification expires. When working with a trainer long-distance they should be able to send you to a profile on-line with the organization they are certified by. I'm not trying to solicit business, but just so that you can get an idea of what I'm talking about, here's mine: http://www.acefitness.org/findanacepro/ACECertifiedProfessionalProfile.aspx?acecp=dxwz6zz
- Watch out for their phrasing when they discuss who they are certified with. For instance, if they say "I have been certified with", and then rattle off a bunch of accredited organizations, beware! This probably means they are not currently certified. It also means they are trying to be deceitful. Do you want to pay money to someone who is trying to deceive you from the get-go?
- While personal trainers can legally give you some help with diet, to hold the title "Sports Nutritionist" in almost every state a person needs to have both a degree in a related field (duh!), and an additional certification as a Sports Nutritionist. If you ask to see the certification, you can pretty much know that they have the degree. So a chef who is also a personal trainer does not a Sports Nutritionist make.
Here's an article on it, if you want a little more info: http://www.ehow.com/about_6587653_education-plan-sports-nutrition.html
And trust me, you won't have to ask if they have a degree- any accredited Sports Nutritionist will let you know right off of the bat that he or she has a bachelors in Sports Nutrition. If they don't, either start asking questions or run away!
- Just because someone is a sports nutritionist does not mean they are a personal trainer, although changes are they will also have that certification, as well, because it just makes sense.
Why is certification so important? Because we have to keep our certifications current, which means we are taking CEC courses, which means we are learning the latest in at least one area of our field. I have taken CEC courses in lifestyle and weight management, women's fitness, targeting exercise specifically for the clients needs, and senior fitness. Additionally, at least with ACE, we get a monthly publication that keeps us abreast of all that is the latest and greatest in the health and fitness world. When someone has access to the very latest information (I usually find out about it before non-certified people do) , they can give you the best help possible.
Sunday, May 8, 2011
The Importance of Water
One of the keys to losing and now maintaining my weight has been drinking copious amounts of water (rarely less than 1 and sometimes up to 2 gallons a day). I promised someone a while back who was surprised I considered it so important that I would post a blog on the subject. I'm finally making good on that promise.
Here are a few of the many benefits of drinking plenty of water (not zero-calorie beverages: WATER!)
- Let's start with the most motivating one: Water helps waste move through the body in a mighty way. This means that a bunch of crud won't be hanging around inside you and you're more likely to weigh less on the scale in the mornings (after you've peed), because the content of your intestines will weigh less. Full intestines can cause several pounds of scale weight gain if you are.... er..... stopped up. So drinking water helps to give you a truer scale weight.
-Water helps to break down the nutrients in your food better, thus increasing your metabolism. Not only that, if you are getting the nutrients you need the chances of cravings is reduced.
- Water helps regulate blood sugar, which helps insulin levels to stay steady, also reducing your likelihood to overindulge in sweet stuff.
- Water helps to give your stomach a full feel so that you are less likely to overeat.
- Plenty of water in your system helps your body to keep you cool during workouts, therefore allowing you to work out harder and get more bang for your exercise buck.
- Water is the primary ingredient in the synovial fluid around the joints, which allows them to move freely and gives them cushioning during your workouts.
There are a TON of other ways that water benefits the body, but these are ones that specifically relate to weight loss and fitness.
Can you drink too much water? Yes- There is such a thing as water toxicity. But to get that you have to drink stupid amounts of water. The kidneys can process quite a lot of water an hour (over a quart) easily. You'd pretty much have to TRY to drink too much water to get water toxicity. Stay away from water-chugging contests and you'll probably be fine. :-)
And lastly, do I pee a lot? YES! But you don't pee out all that you drink- water goes out of you in other ways, like sweat and respiration, too. And I will say that my bladder size has increased since increasing my water intake. So while I still visit the bathroom more often than most other adults I know, I'm not seeing the inside of the ladies room as often as I did this time last year.
Here are a few of the many benefits of drinking plenty of water (not zero-calorie beverages: WATER!)
- Let's start with the most motivating one: Water helps waste move through the body in a mighty way. This means that a bunch of crud won't be hanging around inside you and you're more likely to weigh less on the scale in the mornings (after you've peed), because the content of your intestines will weigh less. Full intestines can cause several pounds of scale weight gain if you are.... er..... stopped up. So drinking water helps to give you a truer scale weight.
-Water helps to break down the nutrients in your food better, thus increasing your metabolism. Not only that, if you are getting the nutrients you need the chances of cravings is reduced.
- Water helps regulate blood sugar, which helps insulin levels to stay steady, also reducing your likelihood to overindulge in sweet stuff.
- Water helps to give your stomach a full feel so that you are less likely to overeat.
- Plenty of water in your system helps your body to keep you cool during workouts, therefore allowing you to work out harder and get more bang for your exercise buck.
- Water is the primary ingredient in the synovial fluid around the joints, which allows them to move freely and gives them cushioning during your workouts.
There are a TON of other ways that water benefits the body, but these are ones that specifically relate to weight loss and fitness.
Can you drink too much water? Yes- There is such a thing as water toxicity. But to get that you have to drink stupid amounts of water. The kidneys can process quite a lot of water an hour (over a quart) easily. You'd pretty much have to TRY to drink too much water to get water toxicity. Stay away from water-chugging contests and you'll probably be fine. :-)
And lastly, do I pee a lot? YES! But you don't pee out all that you drink- water goes out of you in other ways, like sweat and respiration, too. And I will say that my bladder size has increased since increasing my water intake. So while I still visit the bathroom more often than most other adults I know, I'm not seeing the inside of the ladies room as often as I did this time last year.
Wednesday, April 20, 2011
It's All In the Details
I've been working with an individual who is in the middle of his weight loss journey. He has managed to lose about 40 pounds but still has at least that much to go and has hit a plateau. I asked him if he was logging everything that crossed his lips, explaining that most often eating plans don't work because the user is doing something wrong. He assured me that he was. So we bumped up his calories. Still no progress.
Than last week he called and said that he was looking at the back of his jar of olive oil and was stunned to see that it had 120 calories per Tablespoon. Turns out he had not been logging the points from his oils and condiments, thinking there were such small amounts that it wouldn't make any difference in his weight loss. I explained that these calories can add up very quickly and indeed stall well-intended weight loss efforts.
He said something that I was, quite frankly, relieved to hear. And that was; "I think that when I had more weight to lose I could get away with making mistakes like this, but now that I've lost some weight I have to be more diligent."
Bingo!
EVERYONE who is trying to lose weight should account for everything that crosses their lips, but it's especially important for people who have been on the weight loss journey a while. And when you get down very close to goal (within about 10 pounds or so) it is particularly important to be fastidious about logging virtually everything you eat and watch your macronutrient ratio. (I like 40% of calories from each carbs and protein and 20% from fats, as I blogged about in my "Moving Past a Weight Loss Plateau" blog a couple of months ago.)
Also, little things like the sugars in ketchup, eating bites off of your kids plates, and eating starchy snacks before bed (this can do a real number on your insulin levels, causing you to store fat instead of burning it while you sleep) can make the difference between losing weight or not.
So if the scale isn't moving-
1- Go back to the basics and re-read the ground rules of the program you are on.
2- Recommit to the plan in it's purest, un-you-if-ied form.
3- Measure everything- Portions tend to grow with time when you are eyeballing them.
4- Drink plenty of water each day. (I'm talking a gallon or more- no kidding!)
5- Most importantly, investigate the calories of EVERYTHING you eat, and log them.
Most times I am less likely to eat a handful of BBQ chips if I know I have to write it down and account for the calories and macronutrients.
It's the little things, I've found, that can make or break weight-loss success.
Than last week he called and said that he was looking at the back of his jar of olive oil and was stunned to see that it had 120 calories per Tablespoon. Turns out he had not been logging the points from his oils and condiments, thinking there were such small amounts that it wouldn't make any difference in his weight loss. I explained that these calories can add up very quickly and indeed stall well-intended weight loss efforts.
He said something that I was, quite frankly, relieved to hear. And that was; "I think that when I had more weight to lose I could get away with making mistakes like this, but now that I've lost some weight I have to be more diligent."
Bingo!
EVERYONE who is trying to lose weight should account for everything that crosses their lips, but it's especially important for people who have been on the weight loss journey a while. And when you get down very close to goal (within about 10 pounds or so) it is particularly important to be fastidious about logging virtually everything you eat and watch your macronutrient ratio. (I like 40% of calories from each carbs and protein and 20% from fats, as I blogged about in my "Moving Past a Weight Loss Plateau" blog a couple of months ago.)
Also, little things like the sugars in ketchup, eating bites off of your kids plates, and eating starchy snacks before bed (this can do a real number on your insulin levels, causing you to store fat instead of burning it while you sleep) can make the difference between losing weight or not.
So if the scale isn't moving-
1- Go back to the basics and re-read the ground rules of the program you are on.
2- Recommit to the plan in it's purest, un-you-if-ied form.
3- Measure everything- Portions tend to grow with time when you are eyeballing them.
4- Drink plenty of water each day. (I'm talking a gallon or more- no kidding!)
5- Most importantly, investigate the calories of EVERYTHING you eat, and log them.
Most times I am less likely to eat a handful of BBQ chips if I know I have to write it down and account for the calories and macronutrients.
It's the little things, I've found, that can make or break weight-loss success.
Tuesday, February 15, 2011
Lunging Without Damaging Your Knees
My belief is that, after Squats, lunges are the best exercise out there for the lower body- Especially the butt! If yours is flat, lunges will help round it out. If it's too round, lunges will help it look more compact. The folks I've seen who do lunges religiously have nice firm backsides and hamstrings, and flared hips with reduced saddlebags.
But a lot of people are afraid to lunge and never realize the benefits of this compound move. And with good reason- Lunging wrong can cause some serious damage to knees. I avoided them for a long time, then started to do some experimenting and discovered a few very simple things that finally made lunging possible for me again:
1. Do walking lunges ONLY! Forget stationery lunges or back lunges- both types seem to aggravate the knee of my forward foot when going into the backwards part of either motion. (This would be pushing back into start in the case of front lunges, and lowering down in the case of back lunges). The tendency when going backwards is to stabilize with the toes, and my experience is that when I am stabilizing with the toes my knee will instinctively go in front of my toes to balance my body, which stresses it. Walking lunges enable me to leave my toes out of the equation entirely, if I really concentrate on pressing through my heels.
Also, in my opinion, walking lunges simply do a better job of shaping the lower body, since they use all the muscles together through the entire range of motion.
2. Push through the heel of the front foot! Just as with squats, I make a mindful effort to think "heels, heels, heels" when I am lunging. When I push through the toes of the front foot, there goes my knee too far forward again and I feel that old familiar twinge for the next few(or more) days.
3. Take a big, "This-feels-way-too-long" step forward. The farther out you step, the safer the position is for your front knee because it's as far away as possible from being over the toes.
4. When following through with your back foot (bringing it forward), pause slightly, touching your toes to the ground next to the stationary foot. This allows you to regain your balance and center yourself. THEN bring what was the back foot to the forward position. This will help keep you from landing on your toes to balance you when that rear foot moves to the front position.
One added note- I hate those short lunges people do to better hit quads. They just look to me to be a knee disaster waiting to happen. If you want to do a multiple-joint exercise that focuses mostly on quads, do front squats or close-stance leg presses.
And that's it! In a nutshell, do walking lunges with big, wide steps, pause before you bring the back foot forward, and stay in your heel on the front foot. You'll feel these the next day, and your backside will thank you!
But a lot of people are afraid to lunge and never realize the benefits of this compound move. And with good reason- Lunging wrong can cause some serious damage to knees. I avoided them for a long time, then started to do some experimenting and discovered a few very simple things that finally made lunging possible for me again:
1. Do walking lunges ONLY! Forget stationery lunges or back lunges- both types seem to aggravate the knee of my forward foot when going into the backwards part of either motion. (This would be pushing back into start in the case of front lunges, and lowering down in the case of back lunges). The tendency when going backwards is to stabilize with the toes, and my experience is that when I am stabilizing with the toes my knee will instinctively go in front of my toes to balance my body, which stresses it. Walking lunges enable me to leave my toes out of the equation entirely, if I really concentrate on pressing through my heels.
Also, in my opinion, walking lunges simply do a better job of shaping the lower body, since they use all the muscles together through the entire range of motion.
2. Push through the heel of the front foot! Just as with squats, I make a mindful effort to think "heels, heels, heels" when I am lunging. When I push through the toes of the front foot, there goes my knee too far forward again and I feel that old familiar twinge for the next few(or more) days.
3. Take a big, "This-feels-way-too-long" step forward. The farther out you step, the safer the position is for your front knee because it's as far away as possible from being over the toes.
4. When following through with your back foot (bringing it forward), pause slightly, touching your toes to the ground next to the stationary foot. This allows you to regain your balance and center yourself. THEN bring what was the back foot to the forward position. This will help keep you from landing on your toes to balance you when that rear foot moves to the front position.
One added note- I hate those short lunges people do to better hit quads. They just look to me to be a knee disaster waiting to happen. If you want to do a multiple-joint exercise that focuses mostly on quads, do front squats or close-stance leg presses.
And that's it! In a nutshell, do walking lunges with big, wide steps, pause before you bring the back foot forward, and stay in your heel on the front foot. You'll feel these the next day, and your backside will thank you!
Monday, January 31, 2011
Top 12 Things I Wish I Could Say to People in the Gym
1. Ask me for help! I'm not going to bite, and I'd be honored!
2. You aren't lifting enough! If you are still leg pressing the same weight you were pressing six months ago (or one year or five years ago), you aren't challenging your muscles and aren't going to see growth. Women especially are guilty of this. They seem to think "Eight pounds is what I curl", instead of "How much more can I curl?"
3. You're lifting too much! If you are losing your form (arching your back, using momentum to get the weight up, or otherwise employing bad technique), for Pete's sake, lower the weight and do it correctly! Not only will you dramatically reduce your risk of hurting yourself and gain better muscle, but you also won't look like an idiot to everyone else in the gym.
4. You aren't going low enough on squats! Check my blog "Squatting Re-learned" here: http://itallmakesadifference.blogspot.com/2009/12/squatting-re-learned.html to see what I'm talking about.
5. Your back isn't strait enough! Hunching when you do ANY exercise is bad form. You're back should feel so strait that it feels like you're butt is protruding. I see a hunched back most often on Dumbbell Bent Rows and Tricep Kick Backs. Look in the mirror and check your form! You should be able to put a 3/4 full cup of coffee on your back and not have it spill.
6. Let go! When you set the treadmill to an incline and then hold onto the handles and lean backwards while walking, you are no longer at an incline! Let go and do an incline that you can manage withOUT hanging on!
7. Stop it with the cardio, already! As I've said in the past, lifting weights does more for fat loss and body shaping than cardio ever could. Cut your elliptical time in half and come lift weights! We really aren't scary people at the lifting end of the gym.... really! (Please refer to #1)
8. Unrack your weights! Okay, all of you lugheads... Not everyone can take that 45 or 100-pound plate down from a bar that's 5-feet off the ground. And it's just a hassle to have to put someone else's weights away. Practice good gym etiquette and put ALL your weights away after you are done using them. Even if you started with weights that were already racked.
9. Read a book! Or a magazine...... Pick up some literature on correct lifting technique and setting up a program. You'll be safer and see results quicker this way.
10. Try something new! Ever seen the big guys that are in their 50's and played football in College and are STILL lifting the exact same way because "I've always done it like this!"?. Notice that they don't look like college football players anymore? This is because they are missing one very key component: Football! Look, when you're out there doing the stuff that a sport, particularly football, requires, you don't have to be as comprehensive in the gym because the sport itself is most of your workout. But when you take the sport out of the equation, you need to change your gym routine to reflect that! (And they wonder why their bodies never change.)...... This rule also applies to anyone who is not getting results in the gym- You can't do the same routine forever expecting to get the same results, because muscles adapt so quickly. Keep 'em guessing and try new moves frequently!
11. Ask me to spot you! I may be a female, but my partner is the most muscular fella in the gym. If I can spot him, I'm pretty sure that between me and you we can get that heavy weight off of you before it falls on your head and knocks you cold or crushes your sternum. I'd rather spot you than perform CPR.
12. SHUT UP! Just stop talking and exercise, already! :-D
2. You aren't lifting enough! If you are still leg pressing the same weight you were pressing six months ago (or one year or five years ago), you aren't challenging your muscles and aren't going to see growth. Women especially are guilty of this. They seem to think "Eight pounds is what I curl", instead of "How much more can I curl?"
3. You're lifting too much! If you are losing your form (arching your back, using momentum to get the weight up, or otherwise employing bad technique), for Pete's sake, lower the weight and do it correctly! Not only will you dramatically reduce your risk of hurting yourself and gain better muscle, but you also won't look like an idiot to everyone else in the gym.
4. You aren't going low enough on squats! Check my blog "Squatting Re-learned" here: http://itallmakesadifference.blogspot.com/2009/12/squatting-re-learned.html to see what I'm talking about.
5. Your back isn't strait enough! Hunching when you do ANY exercise is bad form. You're back should feel so strait that it feels like you're butt is protruding. I see a hunched back most often on Dumbbell Bent Rows and Tricep Kick Backs. Look in the mirror and check your form! You should be able to put a 3/4 full cup of coffee on your back and not have it spill.
6. Let go! When you set the treadmill to an incline and then hold onto the handles and lean backwards while walking, you are no longer at an incline! Let go and do an incline that you can manage withOUT hanging on!
7. Stop it with the cardio, already! As I've said in the past, lifting weights does more for fat loss and body shaping than cardio ever could. Cut your elliptical time in half and come lift weights! We really aren't scary people at the lifting end of the gym.... really! (Please refer to #1)
8. Unrack your weights! Okay, all of you lugheads... Not everyone can take that 45 or 100-pound plate down from a bar that's 5-feet off the ground. And it's just a hassle to have to put someone else's weights away. Practice good gym etiquette and put ALL your weights away after you are done using them. Even if you started with weights that were already racked.
9. Read a book! Or a magazine...... Pick up some literature on correct lifting technique and setting up a program. You'll be safer and see results quicker this way.
10. Try something new! Ever seen the big guys that are in their 50's and played football in College and are STILL lifting the exact same way because "I've always done it like this!"?. Notice that they don't look like college football players anymore? This is because they are missing one very key component: Football! Look, when you're out there doing the stuff that a sport, particularly football, requires, you don't have to be as comprehensive in the gym because the sport itself is most of your workout. But when you take the sport out of the equation, you need to change your gym routine to reflect that! (And they wonder why their bodies never change.)...... This rule also applies to anyone who is not getting results in the gym- You can't do the same routine forever expecting to get the same results, because muscles adapt so quickly. Keep 'em guessing and try new moves frequently!
11. Ask me to spot you! I may be a female, but my partner is the most muscular fella in the gym. If I can spot him, I'm pretty sure that between me and you we can get that heavy weight off of you before it falls on your head and knocks you cold or crushes your sternum. I'd rather spot you than perform CPR.
12. SHUT UP! Just stop talking and exercise, already! :-D
Monday, January 24, 2011
A Product Recommendation: PACE Weights
For Christmas I recieved something I feel is a valuable tool in my strength and muscle gaining arsenal: PACE Weights ( paceweights.com )
These were first mentioned to me by Ross, a trainer I worked with a year ago. He told me about little 1/2 pound magnetic weights that attach to other types of metal weights (to include plates on cable machines) and make it possible to go up in poundage. I Googled them, bookmarked the site, then asked for them for Christmas this year.
I'm sure you have experienced times when you can't go up to the next 5 or 10 pound weight, but the current weight is just a little too light for the number of reps you had in mind. It's frustrating! BUT, if you can go up 1/2 pound at a time, you can inch closer to that next weight mark. Ross said "Can you imagine how fast you can gain strength if you can go up just a pound at a time?" He was right- since starting to work out with my PACE Weights my strength has increased MUCH faster than it did without them.
IMHO they're kinda expensive- the full set is $89 and with shipping it comes out to $103. This is for 18 PACE Weights (9lbs). You can also get a smaller set of 9 PACE Weights (4 1/2 pounds), for $57. But unless you strictly work out with one Dumbbell at a time, I'd recommend the larger set. I've had occasion to use more than 9 of them at once already. And get the ones that include the case! It makes them portable and more accessible with a place to store them. I take mine to the gym and use them 5 days a week.
My friend Tammie saw mine, got PACE Weight envy, and purchased a set for herself. I got a text this morning telling me how much she likes them. This is one really great product!
And no, I'm not on commission! :-D I just believe in recommending a great product when I find it.
These were first mentioned to me by Ross, a trainer I worked with a year ago. He told me about little 1/2 pound magnetic weights that attach to other types of metal weights (to include plates on cable machines) and make it possible to go up in poundage. I Googled them, bookmarked the site, then asked for them for Christmas this year.
I'm sure you have experienced times when you can't go up to the next 5 or 10 pound weight, but the current weight is just a little too light for the number of reps you had in mind. It's frustrating! BUT, if you can go up 1/2 pound at a time, you can inch closer to that next weight mark. Ross said "Can you imagine how fast you can gain strength if you can go up just a pound at a time?" He was right- since starting to work out with my PACE Weights my strength has increased MUCH faster than it did without them.
IMHO they're kinda expensive- the full set is $89 and with shipping it comes out to $103. This is for 18 PACE Weights (9lbs). You can also get a smaller set of 9 PACE Weights (4 1/2 pounds), for $57. But unless you strictly work out with one Dumbbell at a time, I'd recommend the larger set. I've had occasion to use more than 9 of them at once already. And get the ones that include the case! It makes them portable and more accessible with a place to store them. I take mine to the gym and use them 5 days a week.
My friend Tammie saw mine, got PACE Weight envy, and purchased a set for herself. I got a text this morning telling me how much she likes them. This is one really great product!
And no, I'm not on commission! :-D I just believe in recommending a great product when I find it.
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