This post is a whole lot of my voice, later this week Cathy is posting her measurements, and weight loss. She is a little nervous. I assure her there will be changes!
Weight is one way to monitor, but Cathy also has measured body parts, and is going to tell us about any wardrobe changes!
For this month, I kept MOST of Cathy's program the same for a couple reasons. I look at the whole week for each and every one of my clients. How many effort sessions? How much weight lifting? How is her body responding to what we are already doing?
Cardiovascular Exercise and Effort Sessions:
Cathy does a few high intensity sessions a week. They include: kickboxing, and two interval walking sessions. The other two cardio sessions are relatively a recovery session, definitely not easy but not as hard as the other three. I do this because it allows for variety of effort. Cathy is so strong, but if every session pushes her to a max effort, she risks injury. Also I try to provide a lot of variety! Every week is slightly different, and the first week of the month, is just a bit of a recovery, with minutes scaled back a bit. There are two purposes for this. The body adapts to exercise pretty quickly, so varying the physiologic demand keeps it guessing. And mentally I want to keep Cathy stimulated, and also a scaled back week allows overall recovery. Cathy enjoys walking and kickboxing, if she did not we'd be doing something different!
Cathy does a few high intensity sessions a week. They include: kickboxing, and two interval walking sessions. The other two cardio sessions are relatively a recovery session, definitely not easy but not as hard as the other three. I do this because it allows for variety of effort. Cathy is so strong, but if every session pushes her to a max effort, she risks injury. Also I try to provide a lot of variety! Every week is slightly different, and the first week of the month, is just a bit of a recovery, with minutes scaled back a bit. There are two purposes for this. The body adapts to exercise pretty quickly, so varying the physiologic demand keeps it guessing. And mentally I want to keep Cathy stimulated, and also a scaled back week allows overall recovery. Cathy enjoys walking and kickboxing, if she did not we'd be doing something different!
Cathy is getting is a variety of moderate to high intensity exercise and exceeding the 150 minutes recommended for decreasing heart disease, the diabetes, cancer, and all that!
Resistance sessions:
Keeping it at two a week because Cathy gets some of that in kickboxing and yoga as well. In yoga, holding a position is an isometric muscle contraction, not as exact as what we are doing in our planned resistance sessions, but I am sure downward dog is getting easier to hold! In her kickboxing class, Cathy does some conditioning. I did take and shift her moves to more advanced things! Almost every move is a two-fer, working multiple muscle groups. I am very careful to keep her in safe supportive positions until her back and feet are feeling better.
This is Cathy's other arm of fitness, resistance training protects against obesity, type 2 diabetes, and osteoporosis.
Keeping it at two a week because Cathy gets some of that in kickboxing and yoga as well. In yoga, holding a position is an isometric muscle contraction, not as exact as what we are doing in our planned resistance sessions, but I am sure downward dog is getting easier to hold! In her kickboxing class, Cathy does some conditioning. I did take and shift her moves to more advanced things! Almost every move is a two-fer, working multiple muscle groups. I am very careful to keep her in safe supportive positions until her back and feet are feeling better.
This is Cathy's other arm of fitness, resistance training protects against obesity, type 2 diabetes, and osteoporosis.
Today we ran through this program on PowHow, this is a link to my profile on PowHow if you are interested in getting into an exercise program or advancing or mixing up your current program.
http://www.powhow.com/classes/go-training
http://www.powhow.com/classes/go-training
Cathy has a bit-o-ongoing-foot-and-low-back-pain, not incapacitating but present. And she has voiced foot issues for a long time. Since her pain is stable, not really worsening and managed by ice and other anti-inflammatory measures, I am not making too many changes to her plan. SO this pain, is not necessarily brand new, and is also always kinda present, and that is so not cool!
I think a lot of us on this earth cope with minor to moderate ouchies, thinking they are ours for the duration. Cathy has also expressed a desire to maybe return to running. And we need to get the feet right to do that!
This is the point where we have to explore other measures to control and solve these issues. The first line of treatment we are pursuing is rolfing. Cathy has tried physical therapy, and orthotics. Time for a new approach! Why rolfing? Rolfing established by Ida Rolf in 1971 is like taking your fascia to a restoration expert. All the tiny and big physical assaults that accumulate over a lifetime heal. But sometimes that healing results in scar tissue, malalignment, and restriction.
I have tried rolfing with amazing results! I have walked out feeling, with better alignment every session. I only stopped as we moved out to Oregon and am now working through a recent rear-ending. I will definitely include this is my recovery plan, right now I am employing my PT knowledge, the skills of chiropractic (a very gentle soul!), acupuncture, and a massage therapist who specializes in injury recovery.
Cathy is going to a rolfer is Milford, Michigan who is a rolfer AND a physical therapist! She-bang! Two-fer!
Here is a great starting point to research rolfing on your own!
OKAY, month 4.5 in all it's glory! When Cathy finishes this month, she will be 1.5 months from halfway through the GOOD YEAR.
Here are the details for Cathy's next month!
Plus, some options for free online you tube videos for when she is traveling and unable to do her usual at-home walking routes.
Oh, and if I have not posted it elsewhere...
Last months resistance program!
Squats - 12 total
Side squats - 12 each side
All fours hip extension, so sticking leg straight out - 12 each leg
Upper body extension, superman upper body only - 12 reps
you can even assist with your hands
Roll to side, side leg lift, one side only -12 reps
Roll to back , crunches 12
Bridge - 12
Roll too other side leg lift - 12 reps
5 pound bicep curl 12 reps
5 pound bent over row 12 reps
Repeat one time.
NEW!!!!! This months Resistance Program
Squats plie styles, with overhead push R times one to L time one - 12 each side (total of 24 squats)
Squats with bicep curl - 12 each side
All fours hip extension pose, with arm extension a 10 seconds, followed by ten leg lifts
Superman upper and lower body - 12 reps
you can even assist with your hands LEGS TOO
Roll to side, Leg circles forward and back, lifts and pulse - 8 reps each exercise
Roll to back , crunches with both legs lifted to 90 degrees
Stay on back, Bridge with chest press - 12
Roll to side, Leg circles forward and back, lifts and pulse - 8 reps each exercise
Repeat one time
HOW TO DO YOUR INTERVALS
- 20 minute interval walk:
5 minute warm up and cool down, 1 min on, 1 min off X 5
- 25 minute interval:
5 minute warm up and cool down, 4 min on, 1 min off X 3
- 30 minute interval walk:
5 minute warm up and cool down, 3 min on, 2 min off X 4
Weather Substitution!
IF weather hems you in for your 20 or 25 minute walk,
do this program.
DIsclamier: Leslie is such a good lady, but it has a cheesiness component for sure! Just see as
a training course to sharpen your midwestern dialect!
Leslie Sansone
IF weather hems you in for your 30 or 35 minute walk,
do this program.
Leslie
If weather hems you in for a 40 to 60 minute walk,
do this program.
Leslie
Chris Freytag
No comments:
Post a Comment