Author: Sorting Last Post on Top ↓ Message:
JANEXA's Photo JANEXA SparkPoints: (106,737)
Fitness Minutes: (81,064)
Posts: 2,998
9/15/08 9:00 P

My SparkPage
Send Private Message
Reply
Some good tips from SP on how to plan your fitness program:

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=268


Do's and Don'ts of a Successful Fitness Plan
Avoiding Common Fitness Pitfalls
-- By Antigone Arthur, Health Writer

Starting a fitness program doesn’t have to be overwhelming when you are armed with the proper tools to get things rolling. Once you’ve committed to getting in shape, there are several things you can do to ensure you’ll exceed your short and long term fitness goals. There are also some things you should avoid at all costs to ensure you stay on the path to fitness and wellness. What exactly are the rules when it comes to fitness?

Do’s

- Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.

- Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.
Break down your meals so you are eating several mini meals per day.

- Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.

- Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.

- Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.

- Choose alternatives to satisfy your cravings when possible. Consider frozen fruit over ice cream or opt for a mini chocolate instead of the whole candy bar.

- Always stretch before and after your exercise routine.

- Don’t over do it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.

- Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.

- Work out with a friend. You’ll help motivate each other.

- Keep healthy snacks available at all times. You’re less likely to grab junk food if something good for you is readily available.

Don’ts

- Over-train. Your body needs time to recover in between workouts.

- Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.

- Skip stretching.

- Skimp on sleep.

- Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight, you’ll set yourself up for disappointment.

- Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.

- Work out randomly. Work out regularly to maximize the benefits you’ll reap from a consistent fitness routine.

- Give up. Consider talking with a friend in times of discouragement.

- Forget to reward yourself on occasion.
"One of the most common mistakes first timers make is taking on too much at once. You’ll be too sore and too tired within a few short days to continue.

- Always start out slowly, ALWAYS." - D. Cavalone, Personal Trainer

Always remember to keep an open mind and remain flexible when starting a new exercise routine. At times you may find it necessary to change your routine slightly. Life is a dynamic ride and you’ll find your fitness journey is too. If you’re willing to try new things and set reasonable expectations, you’ll reap the rewards of your fitness program and successfully achieve your fitness goals.


Look into your heart, work towards your dreams, and they will come true.

.•*´¨ )♥-:¦:-♥ .•*´¨ )
;.•.♥Janet F. in N. California♥.•;.•.
♥-:¦:-♥
SP joined Nov. '07, active with SP Jan. 5, '08



 Pounds lost: 58.6 
 
0
20
40
60
80
JANEXA's Photo JANEXA SparkPoints: (106,737)
Fitness Minutes: (81,064)
Posts: 2,998
9/3/08 1:17 P

My SparkPage
Send Private Message
Reply
Using resistance bands is a great alternative to weight-bearing exercises for those experiencing gout pain in feet.

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=292


Look into your heart, work towards your dreams, and they will come true.

.•*´¨ )♥-:¦:-♥ .•*´¨ )
;.•.♥Janet F. in N. California♥.•;.•.
♥-:¦:-♥
SP joined Nov. '07, active with SP Jan. 5, '08



 Pounds lost: 58.6 
 
0
20
40
60
80
JANEXA's Photo JANEXA SparkPoints: (106,737)
Fitness Minutes: (81,064)
Posts: 2,998
8/31/08 5:59 P

My SparkPage
Send Private Message
Reply
I know that it is very difficult for anyone with gout to get and keep motivated to do any exercise especially with the pain involved with gout episodes. On the days your pain is not so bad, please keep this article in mind.

www.sparkpeople.com/resource/motivat
io
n_articles.asp?id=1021


Arm Yourself Against Exercise Excuses
Winning the Fight Against Yourself
-- By Jason Anderson, Certified Personal Trainer

I got into a fight this morning. It was not a “discussion." It was not a “disagreement.” It was a full blown fight. No, it wasn’t with my wife or kids or even the other drivers on the highway. The fight started before work and even before anyone else in the house was awake. The person I had a fight with was myself.

You see, if I am going to exercise, it has to go like this: Up at 4:45 a.m., running by 5:00, in the shower by 6:00, and then out the door to work. Now, I never said it this routine was easy (thus the fight). Always on time, I was awakened by the shrill beep, Beep, BEEP of my alarm, signaling the start of the fight. It was one!

You must be kidding. I feel like I just went to sleep a few hours ago! FOR GOODNESS SAKE, IT IS DARK OUTSIDE!

Another excuse jab here: I’m tired!

A plea punch there: It’s dark!

A surprise shot in the dark: Don't get out of this comfy bed!

I kept moving during the assault as the barrage of excuses filled my mind. I slowly made it to the bathroom to find today's running gear where I left it the night before. Even there, the attack continued: I can't get up and run when it gets cold in a few months. Then I was hit from behind with another jab of justification: It’s too dark. I could get hit by a car!

I put on my armor to boost my strength and defend myself better. Socks on. Shorts. Shirt, shoes, and visor. Trusty iPod in hand. That was all it took to bring down the offender. The fight was over and I was out the door. Even then though I could roughly hear his voice from the distance telling me: Just run three miles instead of the usual five. But it was too late—I had won today by a knock-out!

That's how my battle went this morning, but in reality, it's a battle I fight every day. I’d like to say that I am an undefeated champion, but that would be a lie. Sometimes I do lose and the voice wins. Many people think that a personal trainer never misses a workout and never struggles with eating the right things (or staying away from the not-so-right things). But I struggle just as much as everyone else. It is not easier for me than it is for others. It all comes down to the moment of the decision—like 4:45 a.m. every morning. That is where the battle is won or lost.

We all know how important exercise is to our health. We all know we should be doing it, but we allow ourselves “outs” with what we consider justifiable excuses. You can excuse yourself out of anything if you keep listening to yourself long enough. You can let those rationalizations make sense if you try. But I have come to a personal conclusion, a motto of sorts:

I will do what I need to do, in order to do what I want to do.

If that means getting up at 4:45 a.m. then so be it. I want to be healthy for a long time. I’ve got a long list of reasons why. I like to feel good and feel good about myself. I like the way exercise and eating well make me feel. I want to be around to spend a long, healthy lifetime with my wife. I want to wrestle with my kids and laugh and play and see them grow up and maybe even give me grandkids and great-grandkids one day! I want to be in the "90 and up" age category in the local 5K! I will do what I need to do (exercise and eat right) in order to do what I want to do (live a full life).

I'll tell you something I don’t want though. I don’t want to cheat myself out of precious time because I didn’t do the things I should have to live that long life. I don’t want to rob my wife or kids of years they could have with me. I don’t want to stare at the ceiling in a hospital room one day thinking, “I wish I would have taken better care of myself and not allowed this to happen.”

I want to encourage others to do what they need to do to be healthy. I want to encourage you to stay in the fight and not give into the excuses. Nike still has the best excuse-buster I can think of: Just Do It! Does it mean getting up early even though you'd rather sleep longer? Just do it. Does it mean staying up later to hit the gym and cook a healthy meal? Just do it. Is it hot or cold outside? Just do it. You name the reason why you shouldn’t do it, and just do it anyway.

The fight will be on again tomorrow morning. Same time, same place. Wish me luck—no, wish me determination—and I’ll do the same for you! After all, we are in this fight together.


Look into your heart, work towards your dreams, and they will come true.

.•*´¨ )♥-:¦:-♥ .•*´¨ )
;.•.♥Janet F. in N. California♥.•;.•.
♥-:¦:-♥
SP joined Nov. '07, active with SP Jan. 5, '08



 Pounds lost: 58.6 
 
0
20
40
60
80
JANEXA's Photo JANEXA SparkPoints: (106,737)
Fitness Minutes: (81,064)
Posts: 2,998
8/26/08 2:16 P

My SparkPage
Send Private Message
Reply
Here is a great article from SP entitled "Think You are Too Heavy To Exercise?" I'm too lazy to copy and paste the entire article today, but please go to the link below, read the article, get inspired to exercise, exercise, get 3 SparkPoints for reading the article, and reward yourself with a non-food item for doing some exercise!!!

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=584


Edited by: JANEXA at: 8/26/2008 (14:14)
Look into your heart, work towards your dreams, and they will come true.

.•*´¨ )♥-:¦:-♥ .•*´¨ )
;.•.♥Janet F. in N. California♥.•;.•.
♥-:¦:-♥
SP joined Nov. '07, active with SP Jan. 5, '08



 Pounds lost: 58.6 
 
0
20
40
60
80
JANEXA's Photo JANEXA SparkPoints: (106,737)
Fitness Minutes: (81,064)
Posts: 2,998
8/26/08 9:28 A

My SparkPage
Send Private Message
Reply
Thanks, Joe! It helps that you all are receptive to my research attempts!

Everyone, please let me know if there are any specific things you'd like me to research for you. I do not have gout, but I am committed to finding as much information as you'd like to help all of you.

Look into your heart, work towards your dreams, and they will come true.

.•*´¨ )♥-:¦:-♥ .•*´¨ )
;.•.♥Janet F. in N. California♥.•;.•.
♥-:¦:-♥
SP joined Nov. '07, active with SP Jan. 5, '08



 Pounds lost: 58.6 
 
0
20
40
60
80
JOEMAXWELL's Photo JOEMAXWELL SparkPoints: (0)
Fitness Minutes: (0)
Posts: 180
8/25/08 10:20 P

My SparkPage
Send Private Message
Reply
Thanks Janet! What would we do with out you? If you're not having a gout attack, then it should be ok to do this if your overall health allows it. Right after an attack, you would probably want to take it easy, just like with any injury.

"Some people never see the light until it shines through the bullet holes." - Bruce Cockburn


 Pounds lost: 0.0 
 
0
20
40
60
80
JANEXA's Photo JANEXA SparkPoints: (106,737)
Fitness Minutes: (81,064)
Posts: 2,998
8/25/08 9:50 A

My SparkPage
Send Private Message
Reply
Since I do not have gout, I am not sure resistance training is the way to get in some exercise when you have gout. However, I thought the answer from SP's "Ask The Expert" might give you a starting place to form an exercise routine for you all.

Ask the Expert

Q I have never done resistance training before – how should I start?

A Resistance training is a great way to develop strength and create a "whole" body. The more lean muscle tissue you develop, the more calories you'll burn, and the better your body will handle all of life's challenges, both mentally and physically. It is important to try to work out the upper body, lower body and core. The core consists of the lower back, hips, upper and lower abdominal, and obliques. Not only should you work all three areas, you should also concentrate on working the anterior (front) and posterior (back) part of the body, to avoid imbalance in muscle. That is why it's a good idea to find exercises that work many different muscle groups at once – see the exercise demos in the Fitness Resource Center. A good way to start is by using the fitness plan set for you in your Exercise Tracker. After 4-6 weeks of doing the same routine, you can click "Get a New Strength Plan" and a new program will be generated for you. This will give you a good foundation to build on.

Look into your heart, work towards your dreams, and they will come true.

.•*´¨ )♥-:¦:-♥ .•*´¨ )
;.•.♥Janet F. in N. California♥.•;.•.
♥-:¦:-♥
SP joined Nov. '07, active with SP Jan. 5, '08



 Pounds lost: 58.6 
 
0
20
40
60
80
Page: 1 of (1)  

Report Innappropriate Post

Other ALL ABOUT GOUT HAVE YOU EXERCISED TODAY? Posts

Topics: Last Post:
exercise,gout 5/31/2014 10:09:10 AM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=5492x21344x17945332

Review our Community Guidelines