Did you miss any of these so far?
- Part 1 – Our son’s dream come true
- Part 2 – Meeting Ronaldinho & Marta – soccer superstars!
- Part 3 – My fitness evaluation and a 10-minute workout
- Part 4 – Do you take supplements as an “insurance policy”? NOTE: While part 1 & Part 2 don’t relate directly to Health & Nutrition (maybe a little, but not like my typical posts), both this one and part 4 are more on track!Want to learn how to lose 10 pounds instantly? Sounds hokey, but it works. Keep reading…Part of our visit to the Nutrilite facility included personal fitness evaluations.I was pretty normal, except for when I got a bit miffed about my body fat percentage: 28%! Somehow they know this just from the fat on my arm (and looking at height & weight) – now if they had measured other areas, then it would make sense, but my arm? This was still in the normal range, but on the high end, dang it (normal is 22%-28%). (Have I mentioned that I’ve been far too sporadic this summer with my running, and that I need to get back onto the low-carb foods quick-like? Read below to find out how to follow my progress, unexciting as it is.) Kal was at 7%, the little snot (amazing for someone who eats non-stop), which is in the normal range for athletes…yeah, so I never said I was an athlete.
The picture above is an arm strength test, I can’t remember what I got on that, but I’m pretty sure it was pathetic. I haven’t been consistent with weight training lately, either!
So this brings me to another part of the morning at Nutrilite that was very interesting to me, being a blogger and all…and someone who sits a LOT.
Sean Foy is a fitness expert who showed us a way to get a quick 10 minute workout in each day. Or twice a day, or even better, this can get you through until later when you get your real workout in. For some, though, this may be all they do, and it’s better than nothing. “Motion effects Emotion”, he told us.
- 4 minutes of interval training: 30 seconds of high-energy cardio, 30 seconds of slow movement. He confirmed what I’ve heard, that this type of workout burns 9x more fat than an hour of moderate exercise. (Which is why when I run, I always add in some sprints these days…when I’m sure no one is looking. Although, I’m sure it looks like a normal pace for the average runner.) He had us run in place as fast as we could for 30 seconds, then walk in place for 30 seconds.
- 3 minutes of resistance: some type of work with weights or exercises, such as squats. He also showed us a good move we can do with our arms using the front of our chair, sort of like push-ups using the chair behind you.
- 2 minutes focusing on core strength: first sit at the end of your chair and “lose 10# instantly” by having good posture. (Don’t believe it? Look in the mirror when you try it!) Contract the muscles in your abdomen for as long as you can and release, do this over and over.
- 1 minute of stretching and deep breathing. (Sean, if you read this and I don’t have something right, please comment below and correct me!)
This evaluation was another good bit of incentive to get me eating better again, mainly to lose a few pounds, and to get back to exercising more regularly. Although I firmly believe what Mark Sisson says, that losing weight is much more about what you eat than how much you exercise. So I’m avoiding sweets, the biggest problem, and also pasta and breads (even sprouted/soaked/sourdough/whole grains, just for a little while) and focusing on healthy fats and protein, along with lots of veggies from our garden, of course!
I’ll keep updating everyone via Twitter now and then to let you know how it’s going!