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Experiment for Perfection

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I am a big proponent of the Experiment of One.  I believe that it is the only way you can truly find consistent positive results.

What is the Experiment of One?

The Experiment of One is the discovery of self.  It helps you to determine where you are physically, mentally and emotionally.  It helps you to clearly identify what end result you want.  It involves the preparation you take to make that end result a reality.  It involves every single action you take to make that end result a reality.  Finally, it involves the achievement of the end result.

The Experiment of One is personal.  Only you can conduct your own Experiment of One.  It relies on the principle that you are a unique individual and will get your own unique results from any training program.

How to Experiment

The Experiment of One is all about trying things to see what works for you.  Make sure to log down the progress you make.  Keep good notes on any small changes you make so that you can reproduce those results at a later date.  I personally keep a journal of every change I make to my program.  For instance, last year I did a fat burn that worked quite well.  I used the Velocity Diet approach.  If I were to decide to do another fat burn like that this year, I could review my journal and replicate the positive changes exactly as I did them last year.

Give things a try.  Don’t be afraid of anything at all.  You can always change your path if things are not working out for you.  The key point to remember is that this is an experiment.

My Upcoming Experiment

Starting on July 6, 2009 I will be starting my own new experiment.  I will be using the Combat the Fat system from Jeff Andersen.  This 12 week program is aimed at using military techniques to burn off the fat.  I will be posting daily updates on my accountability blog and weekly updates here.  You can follow my progress and if you like what you see, I will be posting links to the program for you to purchase. 

Jeff Andersen’s products have always worked for me.  While I am not particularly fond of his marketing techniques, I cannot deny that his programs do the trick. 

Please remember to return to this blog starting on July 6, 2009 to observe my progress on this new mission.  You can also follow my daily progress on my accountability blog.

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Keys to Your Success: Consistency

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I am often asked what it takes to get results in the gym.  After asking the question people just stare.  They expect you to come up with some complex answer.  However, the answer is much simpler than people expect.  I have come up with 3 important points that will lead to success in the gym for anyone who listens—Focus, Intensity and Consistency.

Get to the Gym

The first step to being consistent with a program is to get yourself into the gym.  No matter what you do, make it your goal not to miss a workout.  Find what motivates you and use that to propel you into the gym on your allotted schedule.  I am not one to tell you that you must hit the gym 4 or 5 days a week for lifting.  You pick a program that you believe will work for you and then you execute.

Making Up a Workout

I hear this all the time.  Someone misses a workout and then they say they are going to make it up on their off day.  First, that is completely destroying their plan.  Second, you can never make up a workout.  The workout is gone forever.  In fact, by trying to make up a workout you simply reduce the effectiveness of that workout.  You are eating into time that was needed for rest. 

Consistency = Faster Results

consistency By not missing any workouts, you are working your plan.  This gives your plan a chance to produce the results it was intended to produce.  Remember, workout plans were designed in a certain way to produce certain results.  By being consistent you are giving them a chance to do what they were planned for. 

Working out is a process much like building a brick wall.  You build upon your previous foundation over and over again.  Consistent workout behavior makes for a stronger foundation in less time.  People who are regular about their workouts get to their goals in much less time.  The time you spend each day will benefit you because it builds on the time you spent the previous day.  In addition, the more consistent you are the sooner it becomes a habit for you.

If you are not sure that consistency is going to help with your workouts, set a goal to make it to your scheduled workouts each time in the next month.  Take measurements before that goal is started and take measurements after that goal is accomplished.  You will see for yourself that the results dont lie.

Keys to Your Success

To recap what we’ve learned in the past few articles, your success is dependent upon 3 factors:  Focus, Intensity and Consistency.

Focus involves planning ahead.  It involves knowing what you are going to do ahead of time so that you can just get the job done.  Focus is where your success begins.

Intensity is about how hard you push yourself.  It can be accomplished in many different ways.  The way you choose is up to you, but the various methods for gaining intensity should probably be rotated.

Consistency is where you are going to build upon the foundation and make it stronger.  It gives you faster results and makes for the most changes.

As with anything, give this a try and see how it works for you.  The Experiment of One is always the guiding force.

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120/80 – Blood Pressure and Hypertension

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Hypertension or high blood pressure has often been referred to as The Silent Killer.  It is possible to have high blood pressure and not realize it until symptoms of other disease have shown up.  Hypertension is persistently high blood pressure.  A diagnosis of hypertension is not made after just one reading, but several.  It is a good idea for all of us to be aware of our normal blood pressure. There are blood pressure cuffs in all pharmacies now and we should take advantage of using these at regular intervals.  The other alternative is to have an automatic blood pressure cuff at home.  "Blood pressure is the force exerted by the blood against a vessel wall.  During a normal cardiac cycle, blood pressure reaches a peak that is followed by a trough.  The peak or maximum pressure occurs during systole as the left ventricle pumps blood into the aorta. 

Normal systolic pressure is 120 mm Hg.  The trough occurs during diastole as the ventricles relax.  This is the time when minimal pressure is exerted against the arterial walls at all times.  Normal diastolic pressure is 80 mm Hg."  (Source:  Fundamentals of Nursing, Potter and Perry)

"Hypertension is not a single disease entity in the usual sense, but rather a major indicator of the prognosis for future development of cardiovascular, cerebrovascular and renal disease."  (Source: Encyclopedia and Dictionary of Medicine Nursing and Allied Health, Miller and Keane)

Hypertension causes thickening and loss of elasticity in the arterial walls.  Blood flow to vital organs such as the heart, brain and kidneys decreases.  High blood pressure is often asymptomatic which is the problem because with no symptoms there is no reason to seek medical attention.  Even if symptoms are present they are often felt to be insignificant and ignored.  Factors that have been linked to essential hypertension include
heredity, smoking, high cholesterol, obesity, stress and excess alcohol consumption.  Hypertension can be controlled and it's resulting disease processes can also be controlled.  Exercise can help to control blood pressure, promote relaxation and control body weight.  An excellent resource for more information is www.heartandstroke.com   If you go to the "National Site" you will find a button for blood pressure.

The chart below is from the Canadian Heart and Stroke web site.  Please refer to it for more in depth information.  "Lifestyle changes to manage your high blood pressure. There are two ways to control and manage your blood pressure: medication and lifestyle habits. Medication can help you control your blood pressure, but it cannot cure it. That's why it's important to make sure your lifestyle habits are healthy, too. Smoking, eating salty,
fatty foods, drinking alcohol and being inactive are harmful to your heart and may also raise your blood pressure. Thankfully, making changes to your lifestyle habits are within your control, unlike your family medical history. Studies show that each lifestyle change you make has the potential to lower your blood pressure readings. Look at the chart below to see where you can make a difference." For more information on the DASH diet, please
check out the heart and stroke web site.

Physical Activity – Engaging in moderate or vigorous physical activity 30-60 minutes per week = lowers blood pressure by 4.9/3.7 points (systolic/diastolic)

Weight control – For losing weight, per kilogram lost = lowers blood pressure by 1.1/0.9 points

Diet – By following a DASH diet = lowers blood pressure by 11.4/5/5 points

Sodium (salt) intake – By reducing sodium intake by 1,800 mg = lower blood pressure by 5.12/7 points.

Alcohol consumption – By reducing intake by 3.6 drinks per day = lowers blood pressure by 3.9/2.4 points.

There you have it, the ups and downs on blood pressure.  It is the one disease within our control, so if you have a family history of hypertension or have any of the risk factors associated with high blood pressure, please see what you can do to make the changes necessary to maintain a healthy blood pressure.

 

Till next time,

Narina Prokosch, RN, CPT

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Keys to Your Success: Intensity

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I am often asked what it takes to get results in the gym.  After asking the question people just stare.  They expect you to come up with some complex answer.  However, the answer is much simpler than people expect.  I have come up with 3 important points that will lead to success in the gym for anyone who listens—Focus, Intensity and Consistency.

What is Intensity?

Intensity in the context of working out can mean alot of things.  It can refer to the volume of your training or it can refer to how you train.  I am referring to how you train.  To me, intensity is taking sets to absolute failure.  It is about working harder every single time you hit the gym.  To me, progression won’t happen without intensity.

For maximum growth your muscles need maximum stimulation.  A high level of intensity while working out will bring about that maximum stimulation. 

How to Boost Intensity

You can do several things to boost the intensity of your workouts.

Shorten the Rest Period

If you shorten the rest period the lifts become harder.  You have to dig down deeper to complete your repetitions.  Your muscles are pushed beyond their normal failure point.  Your heart races as your body struggles to adapt to the stress placed upon it.

Increase the Repetition Target

If you do more repetitions you will find that the intensity of your workout goes up naturally.  A 20 rep squat scheme is much more intense in alot of ways.  The hard work will pay off in the long run.

Increase the Weigh Lifted

If you up the weight you are pushing you will find that intensity increases as well.  It is not easy to push around heavy weights.  The extra load will stress your muscles out more than anything you’ve ever experienced.

How Intensity Determines Success

Nobody achieves amazing results by phoning in their workouts.  Nobody achieves amazing results by taking things easy.  Only through massive effort will you bring about massive results.  This is where intensity comes into play.  Intensity will cause you to push yourself to the edge.  Intensity will take you beyond.   Beyond is where you want to be.  Beyond is that place just past the discomfort you experience when lifting heavy.  Beyond is where you think you will never arrive.

This one single element will change your results more than anything else.  Most people that hit the gym don’t do so with intensity.  They fail to understand this concept.  They go in the gym with a plan (if they are smart) and plan to hit 10 repetitions on their bench press.  They attempt to estimate what weight they will need to hit 10 reps on the bench press and then proceed to crank out 10 reps, stopping after the 10th rep.  Honestly, should they have stopped at 10 if there was more in the tank?  My message to you is that they should have gone all the way.  Yes, the plan called for 10 reps, but the body called for more so they should have done more.

Stop thinking about it and start doing something about it.  Get into the gym and increase your intensity.  Be warned that just like everything else, you will eventually adapt to the level of intensity you are using, so you will need to increase it after a time.  Keep upping the intensity and you will keep seeing incredible results!

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Osteoperosis–What, When, Why?

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Osteoporosis is a bone disease that can result in fractures, crippling pain and hunched posture. It affects 1 in 4 women over
age 50 and 1 in 8 men over age 50. Osteoporosis turns the sturdy latticework of bone into a fragile lace that breaks easily during
simple activity. Osteoporosis is a preventable disease. Factors that increase risk for osteoporosis are: family history, smoking,
poor diet and lack of exercise. As my own Mother aged, I watched her suffer the effects of osteoporosis on a daily basis. At one
time my Mom was a few inches taller than me. When she passed away, she was about 5'2″. It was so strange to hug her and stand taller. She lived in constant pain that, during the last 15 years of her life, severely impacted her ability to enjoy the activities she once did.

I was also, during the time I worked as a Nurse in the Operating Room, able to see first hand the effects of osteoporosis. I
remember being amazed and startled at how thin and fragile bone can me. It also helped me to understand why my Mom suffered such pain.

At our studio, we have several clients that have been diagnosed with osteopenia, which is the early stage of osteoporosis. I have
had the opportunity to work with a couple of these women for close to 4 years now and even though it is by no means a “scientific”
study, their bone scans each year have shown no further bone loss. Their physicians have been satisfied enough with the results of these scans to hold off starting these ladies on medication.

We do know that the best forms of exercise to help prevent osteoporosis are those that improve muscular strength, balance and
coordination. The skeleton responds better to weight bearing exercises such as walking and lifting weights than aerobic activity
without weight bearing (swimming). Resistance exercise done with weights is of the best benefit to bones. The skeleton must be
stressed with loads that it would not normally experience. The increased load (weight lifting) will put added stress on the
muscles. The muscles respond to this stress by getting stronger. Through their attachments to bones, they will exert force on the bone and the bones will respond by increasing their mass.

Weight training is not only necessary to look and feel good, it is essential in the prevention of disease. After all, I may get a
hankering to walk the Great Wall or climb a mountain when I retire so I need them healthy bones. Keep on lifting….

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