Afraid of the gym?
Here are some tips from Diane Gill, a UNCG exercise and sport science professor who specializes in the psychology of exercise.
- Have the gym staff show you how the machines work. Also, there are instructions on the sides of many of the weight machines.
- If you can, go to the gym during times when there are less people there. Before and after work hours tend to be the busiest.
- Don't start out trying to do too much. You'll just hurt yourself and that means you'll be less likely to go back to the gym.
Tuesday, February 27, 2007
Today's column
Today's article in the News & Record:
Rage against the machines
By Amy Dominello
Staff Writer
After 10 reps on some sort of bench-press machine, I paused to take a break between sets.
Obviously, I needed to make sure I didn't overexert myself with the 10 pounds I was pumping.
But as soon as I paused, the guy hovering behind me leaned in.
"Do you mind if I work in a set?" he asked
Ticked off, I grabbed my towel and my water.
"This is why I don't use the weight machines," I growled at him, as I turned the machine over.
Click here for the full article.
Rage against the machines
By Amy Dominello
Staff Writer
After 10 reps on some sort of bench-press machine, I paused to take a break between sets.
Obviously, I needed to make sure I didn't overexert myself with the 10 pounds I was pumping.
But as soon as I paused, the guy hovering behind me leaned in.
"Do you mind if I work in a set?" he asked
Ticked off, I grabbed my towel and my water.
"This is why I don't use the weight machines," I growled at him, as I turned the machine over.
Click here for the full article.
Friday, February 23, 2007
New diet trick
Last night, I attended a dinner where I somehow managed to sit at a seat that had two place settings. While that meant two salads, it also meant two desserts.
Facing down two desserts can be difficult, but I found there's an easy way to deal: make sure N&R sports writer Robert Bell is nearby.
After he wolfed down his own slice of cheesecake, I passed over my two pieces to him.
So if you're trying to diet, just invite Robert to your home and feed him everything you're trying to avoid. Maybe it will catch on among dieters: Atkins, The Zone, and now, the Bell.
Facing down two desserts can be difficult, but I found there's an easy way to deal: make sure N&R sports writer Robert Bell is nearby.
After he wolfed down his own slice of cheesecake, I passed over my two pieces to him.
So if you're trying to diet, just invite Robert to your home and feed him everything you're trying to avoid. Maybe it will catch on among dieters: Atkins, The Zone, and now, the Bell.
Wednesday, February 21, 2007
Two pounds down!
To answer Andrea's taunt, I have been weighing myself once a week.
Doing it more often would make me insane.
But I weighed myself today and I've lost two pounds since Feb. 1. It's probably a good thing that I saw some results. This blog might have gotten real ugly if I had gained some weight.
I want to hear from others who took up the mayors' challenge! Anyone else out there want to share their results?
Doing it more often would make me insane.
But I weighed myself today and I've lost two pounds since Feb. 1. It's probably a good thing that I saw some results. This blog might have gotten real ugly if I had gained some weight.
I want to hear from others who took up the mayors' challenge! Anyone else out there want to share their results?
Talk about willpower
Man, I can't believe I can complain about getting up early to go to the gym when there are people who are capable of this:
IN THE WESTERN DESERT, Egypt (AP) — A Greensboro, N.C., man and two other ultra-endurance athletes have just done something most would consider insane: They ran the equivalent of two marathons a day for 111 days to become the first modern runners to cross the Sahara Desert's grueling 4,000 miles.
Click here for full story.
IN THE WESTERN DESERT, Egypt (AP) — A Greensboro, N.C., man and two other ultra-endurance athletes have just done something most would consider insane: They ran the equivalent of two marathons a day for 111 days to become the first modern runners to cross the Sahara Desert's grueling 4,000 miles.
Click here for full story.
Tuesday, February 20, 2007
I wish I was a little bit taller ...
Since the beginning of January, I've been playing basketball in a rec league twice a week along with N&R City Hall reporter Margaret Banks.
Good thing there weren't tryouts. We never would have made the team. The league consists of teams who've played together for years and ex-college players.
But in spite of our team's 1-9 record, both Margaret and I have had a good time playing. We've met some really cool girls on our team. As someone told us last night, our team has "great spirit."
Sure, it'd be nice to win a few more. But Margaret and I have realized one benefit - our lungs no longer burn when we run!
And let's face it - I'll run a lot harder in a competitive situation than I ever will on a treadmill.
Monday, February 19, 2007
Gym etiquette
So I conquered my fear of the elliptical machine and used it on both Friday and Sunday.
But I did have to switch to the bike when the gentleman on the elliptical next to me would not stop talking about the game on television and his family's upcoming move. I don't know about you all, but I am not someone that wants to chit-chat while I've got sweat pouring down my face at the gym. Is there any sort of gym etiquette on that or am I just rude and unfriendly to want to be left alone?
I also got my friend and co-worker Tina Firesheets (You may recognize her from all the Sweat Boxes in the News & Record she does) to show me how to use the different weight machines. You'll be able to read about my experiences with that in Monday's paper.
But I did have to switch to the bike when the gentleman on the elliptical next to me would not stop talking about the game on television and his family's upcoming move. I don't know about you all, but I am not someone that wants to chit-chat while I've got sweat pouring down my face at the gym. Is there any sort of gym etiquette on that or am I just rude and unfriendly to want to be left alone?
I also got my friend and co-worker Tina Firesheets (You may recognize her from all the Sweat Boxes in the News & Record she does) to show me how to use the different weight machines. You'll be able to read about my experiences with that in Monday's paper.
Weak-ends
Well, the weekend once again was little tough.
I did drink some beer on Friday night. (There are just some bars where you look weird drinking wine, and this was one of them.)
I was also dragged, sort of, to Waffle House by a visiting Yankee friend who thinks Waffle House is God's gift to the South.
I feel like I combated that a little bit by grabbing sushi with a friend later that night. But is sushi really good for you? I'm not even sure. It seems like it should be. Or is it one of those things you think is great for you and it's really not?
I did drink some beer on Friday night. (There are just some bars where you look weird drinking wine, and this was one of them.)
I was also dragged, sort of, to Waffle House by a visiting Yankee friend who thinks Waffle House is God's gift to the South.
I feel like I combated that a little bit by grabbing sushi with a friend later that night. But is sushi really good for you? I'm not even sure. It seems like it should be. Or is it one of those things you think is great for you and it's really not?
How the mayors are doing
This just in from the YMCA:
We are proud to say that your Guilford County mayors collectively lost 20 pounds in the first week! Their individual weight loss ranged from one to three pounds (a healthy weight loss is generally one pound a week, although you may lose more in the beginning, which is typically what you hear referred to as "water weight").
How are you doing with your program? Valentine's Day was a challenge for all of us, and now the key is to get back on track. Another upcoming challenge is "Fat Tuesday" on Feb. 20, which kicks off the observation of Lent, a tradition of self-discipline and reflection (Feb. 21-April 7). Maybe this year, we can kick it off with "Low Fat Tuesday."
The link to the mayor's challenge is here.
We are proud to say that your Guilford County mayors collectively lost 20 pounds in the first week! Their individual weight loss ranged from one to three pounds (a healthy weight loss is generally one pound a week, although you may lose more in the beginning, which is typically what you hear referred to as "water weight").
How are you doing with your program? Valentine's Day was a challenge for all of us, and now the key is to get back on track. Another upcoming challenge is "Fat Tuesday" on Feb. 20, which kicks off the observation of Lent, a tradition of self-discipline and reflection (Feb. 21-April 7). Maybe this year, we can kick it off with "Low Fat Tuesday."
The link to the mayor's challenge is here.
Thursday, February 15, 2007
The trouble with BMI
Interesting story today on MSN about the limitations of using BMI, or body mass index, as a measure of body fat.
When I checked my BMI a couple weeks ago it said I was 25, which is the very beginning of the overweight category. It pushed me to join up for the mayors' challenge to try and lose 10 pounds and get healthier. All of which is positive.
After reading the article on MSN, I played around with the BMI calculator. I would have to drop three pounds to 147 to be in the "normal" category.
But clearly, as the article points out, there are limitations to using BMI. I would still be considered "normal" at 113 pounds! There's no way I'd be "normal" at that weight. I'd be dying. I think I weighed more than that in high school, for god's sake.
It doesn't change my motivation to get fit, but I don't think I'm going out on a limb by saying that BMI might not be gospel.
Anybody have anything to add on this debate?
When I checked my BMI a couple weeks ago it said I was 25, which is the very beginning of the overweight category. It pushed me to join up for the mayors' challenge to try and lose 10 pounds and get healthier. All of which is positive.
After reading the article on MSN, I played around with the BMI calculator. I would have to drop three pounds to 147 to be in the "normal" category.
But clearly, as the article points out, there are limitations to using BMI. I would still be considered "normal" at 113 pounds! There's no way I'd be "normal" at that weight. I'd be dying. I think I weighed more than that in high school, for god's sake.
It doesn't change my motivation to get fit, but I don't think I'm going out on a limb by saying that BMI might not be gospel.
Anybody have anything to add on this debate?
Wednesday, February 14, 2007
Goodie Days
Avoiding temptation has been rough this week.
On Monday, I got a package of Valentine's Day candy. On Tuesday, Girl Scout cookies I forgot I purchased arrived. And today, of course, is Valentine's Day and an official "Goodie Day" here in the newsroom.
Brownies, cupcakes, candy, chips. They're all there, just a few cubicles down.
On Monday and Tuesday, I gave the candy and cookies to my co-workers. (As one of our photographers pointed out, it doesn't count as weight loss if all I do is make everyone around me gain weight.)
Today, I've behaved a little differently than at past work "Goodie Days" where I go up for food an average of 17 times.
I've thought a little bit more about what I really want to eat and when. I ate some yummy stuffed shells as my lunch. (Thanks Dennis!) On my end, I brought in a big bowl of strawberries for everyone, although I think I've eaten half of it.
Now I know there's a lot of you out there who face down the free treats at work all the time, whether it's cake for a co-worker's birthday or the cookies customers bring in to say thank you. How do you do it? Do you indulge in just a bite or not at all?
And I will have a piece of chocolate before this day ends! It is Valentine's Day after all!
On Monday, I got a package of Valentine's Day candy. On Tuesday, Girl Scout cookies I forgot I purchased arrived. And today, of course, is Valentine's Day and an official "Goodie Day" here in the newsroom.
Brownies, cupcakes, candy, chips. They're all there, just a few cubicles down.
On Monday and Tuesday, I gave the candy and cookies to my co-workers. (As one of our photographers pointed out, it doesn't count as weight loss if all I do is make everyone around me gain weight.)
Today, I've behaved a little differently than at past work "Goodie Days" where I go up for food an average of 17 times.
I've thought a little bit more about what I really want to eat and when. I ate some yummy stuffed shells as my lunch. (Thanks Dennis!) On my end, I brought in a big bowl of strawberries for everyone, although I think I've eaten half of it.
Now I know there's a lot of you out there who face down the free treats at work all the time, whether it's cake for a co-worker's birthday or the cookies customers bring in to say thank you. How do you do it? Do you indulge in just a bite or not at all?
And I will have a piece of chocolate before this day ends! It is Valentine's Day after all!
Tuesday, February 13, 2007
Today's tip ...
... Comes from a voicemail from a Germantown woman who read yesterday's story:
"I have a great free way to lose weight for you. Volunteer three times a week at a horse stable. Trust me. You'll lose weight, have fun and build muscle. Horses are better than gyms and they listen to all you secrets and never give them away."
"I have a great free way to lose weight for you. Volunteer three times a week at a horse stable. Trust me. You'll lose weight, have fun and build muscle. Horses are better than gyms and they listen to all you secrets and never give them away."
Rage against the machines
Today my plan was to get on the elliptical machine.
But I chickened out.
I did the bike for 10 minutes and then used the indoor track to do a combination of running and walking.
I'm not sure why but I'm really intimidated by a lot of the equipment at the gym. I've used a lot of it before, but I'm reluctant to use them.
It's probably that I don't want to look like a moron falling off the machines.
I know I'll get there eventually. I plan on having someone take me through and show me how everything works so I feel more comfortable.
Still, I hate that I'm being such a wimp about it.
But I chickened out.
I did the bike for 10 minutes and then used the indoor track to do a combination of running and walking.
I'm not sure why but I'm really intimidated by a lot of the equipment at the gym. I've used a lot of it before, but I'm reluctant to use them.
It's probably that I don't want to look like a moron falling off the machines.
I know I'll get there eventually. I plan on having someone take me through and show me how everything works so I feel more comfortable.
Still, I hate that I'm being such a wimp about it.
Monday, February 12, 2007
Weekends
So maybe my problem isn't Super Bowl Sunday.
Maybe it's the weekends.
As I try to get into a routine of exercising during the week, I was surprised this weekend to find that one of my bigger obstacles may be to get healthy on the weekends.
On the plus side, I did go for a long hike again on Saturday morning. But I also like to go out on the weekends. Many times that involves dinner out. It also may involve some wine or beer. Now I know those calories add up. It's not something I'm willing to give up just yet. Maybe by the end of this 10 weeks I'll find out that I should. We'll see.
In the meantime, here are some good troubleshooting tips from a Greensboro trainer and nutritional consultant, Leigh Peele.
Maybe it's the weekends.
As I try to get into a routine of exercising during the week, I was surprised this weekend to find that one of my bigger obstacles may be to get healthy on the weekends.
On the plus side, I did go for a long hike again on Saturday morning. But I also like to go out on the weekends. Many times that involves dinner out. It also may involve some wine or beer. Now I know those calories add up. It's not something I'm willing to give up just yet. Maybe by the end of this 10 weeks I'll find out that I should. We'll see.
In the meantime, here are some good troubleshooting tips from a Greensboro trainer and nutritional consultant, Leigh Peele.
Today's story
Here's today's story on my attempt to lose 10 pounds from the News & Record:
The board lit up and ordered me to pick a level between one and 20.
A nice and comfortable Level 5 seemed about right for my first time on a stationary bike in awhile.
Almost immediately, I grew smug. Level 5 is clearly for weaklings. Level 10 is where I should be at.
Then the evil machine taunted me in big, red letters: WARM-UP OVER.
The resistance kicked in. My legs went weak. The guy on the bike next to me probably thought I was having a heart attack.
The bike had more buttons on it than Mission Control.
I started pressing every one I could to get it to stop before accidentally turning it off.
And there was my evidence, as if I needed any proof: I am not in good shape.
Click here for full story.
The board lit up and ordered me to pick a level between one and 20.
A nice and comfortable Level 5 seemed about right for my first time on a stationary bike in awhile.
Almost immediately, I grew smug. Level 5 is clearly for weaklings. Level 10 is where I should be at.
Then the evil machine taunted me in big, red letters: WARM-UP OVER.
The resistance kicked in. My legs went weak. The guy on the bike next to me probably thought I was having a heart attack.
The bike had more buttons on it than Mission Control.
I started pressing every one I could to get it to stop before accidentally turning it off.
And there was my evidence, as if I needed any proof: I am not in good shape.
Click here for full story.
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