Sjvr e-zine

Lombardi cast a long shadow and his thinking still influences the media and fans of today. Consider the Buffalo Bills and the Denver Broncos, two very successful football teams. Unfortunately, the Bills are still looked upon as a team that could never win the big game. On the other hand, Denver, a team that used to be compared to the Bills, finally won a Super Bowl and all was forgiven. John Elway retires a hero. Jim Kelly? You don’t hear his name much anymore. Read more…

Slept wonderful! The hotel is at 14,400′, it’s comparable to sleeping on top of Mt. Rainier. We started taking Diamox for altitude last night. We ate breakfast and were out the door at 11:00. It took around 20 minutes to get over to Plaza de Mulas, where our gear was waiting. Read more…

Sharon’s Reply

Hi Ken,

Congratulations on losing 10 pounds in two weeks! Your food records indicate excellent low-fat food choices. As you said, you usually ate good food, but too much of it. Read more…

Congratulations on having a pretty decent week of exercise. Consistency is probably the most important factor relative to obtaining results over the long haul. You could have the best program in the world, but if you don’t follow it on a regular basis, you will lose any gains you’ve made. This week proves you have what it takes to be consistent! I’ll help you stay motivated, Ken! Read more…

I may have cut back too much during the first week. I didn’t start the diet until Tuesday of that week and lost 6 pounds in four days. Consequently, I was told to maybe add a bit more to my daily calorie intake. I did that, and this week I lost 3 pounds. I’m down to 237. Read more…

I lost another 1 to 2 pounds this week. My schedule was still too crazy for maintaining a proper diet. Still, I did much better than the old days. I exercised four times in the same mode. Read more…

Exercise Guidelines

Be selective. Read a description of the classes offered and pick one that matches your fitness level.
The class format should include a warm-up, cardiovascular portion (unless it is strictly a toning class), and a cool-down, followed by stretching.
Beginner classes are recommended for those who have never participated in group exercise before. Read more…

What is it?
Group exercise classes, e.g., aerobics, offer a complete, structured workout for beginning exercisers, as well as a wide variety of challenges for more advanced exercisers. Using music and choreography, an aerobics instructor leads and motivates a group of participants through an entire session, which typically lasts 45 minutes to an hour. Read more…

I work out regularly and I rotate using small 3-pound dumbbells one day and 30 to 40 pounds on my weight machine the next. I also do pushups and backward pushups daily, at least 20 each.
My problem areas are my upper arms. They’re huge! I’d like to decrease their size; is it possible?

Answer:

Are your upper arms huge because of muscle or because of excess body fat? I assume that you store a lot of excess fat there. The best method to decrease the fat in that area is to increase your caloric expenditure by performing quality cardiovascular exercises three to five times per week. Try jogging, brisk walking or cycling. Also, a well-balanced weight-training routine will increase your body’s ability to burn calories while at the same time tone and firm your muscles.

I would recommend adding six to eight exercises to your weight-training routine, targeting the major muscle groups. It is impossible to spot reduce by performing exercise in the localized area.

You simply need to lose fat all over and it will come off in the targeted areas as well. You can spot tone, however, so do not get discouraged — just start to do what I suggested.

A certified athletic trainer (ATC) works under a physician’s supervision to manage a physically active person’s activity-related medical problems. Recognized by the American Medical Society as an allied health professional, ATCs excel in injury evaluation, prevention and rehabilitation. Read more…