Receptor Fitness

a reformed diabetic talks about food, fitness training and life after diabetes

Trainers struggle, too.

Oh…2011. It was a year of experimenting on myself three years after my initial 97 pound weight loss.

  • What can I eat?
  • What foods should I really stay away from?
  • Can I get away with 30 minute workouts three times a week?
  • Is walking the dog enough exercise for me?
  • Who’s more “right”—Gary Taubes or Michael Pollan when it comes to what we should eat, how much, and which foods we should shun? Or are they both right depending on a person’s metabolic make up?

And of course, being human, I had to learn the hard way. Which means I have a bit of weight to lose. The difference now compared to when I let myself get to 260 pounds is that I didn’t let it get so out of control that there’s no way back. And I know how to get the weight off now. The hard part is having the discipline to do it.

Here’s what I learned about how my body uses and stores food and my issues with food:

  1. My body does not like processed or refined carbohydrates. Period. So that means limiting carbs to those come from veggies and some fruit.
  2. My body needs to be worked out for 45 minutes or more, 5 or 6 times a week.
  3. I have the aging process working against my fitness and weight goals and there’s not a damn thing I can do about it. (I haven’t quite accepted this one.)
  4. I still have same issues with food that I had when I weighed 260 pounds. Which means I  have to make good food choices every time I eat.

I had several false starts on losing the 20 pounds I gained during my experimentation. I’d get the food right, but not the exercise, or vice versa. Since the beginning of 2012 I’ve hit on the right combination of food and exercise and the weight is slowly coming off. I’m averaging about 5 pounds a week right now. I realize that will probably taper off to a couple pounds a week. And I’m good with it. The important thing is the number is going down and my clothes are fitting better.

Everyone’s metabolism responds differently to food and exercise. The trick is finding the combination that works for you and gives you the results you’re looking for.

It’s also important to find the thing that motivates you to keep going when you’re faced with the “fun” choice vs. the “right” choice at restaurants and potlucks and on those nights when you just have the munchies.

My motivation is that I never want to have to take insulin or metformin again. And the other motivation is to continue inspiring my training clients and others who are struggling with significant weight issues. I feel a responsibility to be a good example of a healthy lifestyle. And I’m honest with them about my struggles with eating right.

So, what motivates you to make good food choices or go to the gym when you really want to sit on the couch and eat potato chips? Do you know what foods trigger insatiable cravings in you?

Next Week’s Drill

Work Out for Week of February 14, 2011

Start Valentine’s Day with a nice, sweaty workout!

Do each exercise as many times as you can in 30 seconds, then move right onto the next one. You don’t get a break until you’ve gone through all five exercises. Then take a 2 minute break and do it all again until you’ve done five rounds. Make sure every rep uses good form so you don’t hurt yourself!

Bodyweight Squats
Standing Overhead Press with small dumbbells
Jumping Jacks
Alternating Bicep Curls with small dumbbells
Crunches on the floor or on a stability ball

That’s all there is to it! It takes about 30 minutes and if you do it right you’ll be sucking wind at the end. Now go drink some water.

(Just a reminder if you don’t know what an exercise looks like, do a search online for an example. There are a ton of sites that show video of how each of these exercises are executed.)

Enjoy!

Studio Photos

I thought you might be curious about what my private fitness studio looks like.  It’s taken a few rounds of moving stuff to get everything in the right place, but basically I’ve arranged all the racks and weights around the outside of the room so I have floor space for a variety of activities. The floor is concrete with a layer of sheathing and rubber mats so there’s a lot of cushy give. And if I happen to drop a barbell it won’t crack the floor. It’s a light, sunny space, even during our dreary Seattle winters. In the spring and summer, if clients prefer, we go outside and perform drills and such, bootcamp style, in the spacious, landscaped yard.

This slideshow requires JavaScript.

Back at it!

Okay, so I was gone all year. But I’m back. I’ve been busy working out, training people, and basically living a busy, healthy life. I’m going to start posting a work out a week here for you to try out. Let me know how it works out for you.

Work Out for Week of February 1, 2011

We’ve been working on 30-second drills this past week. You don’t need much equipment for this one. Do each exercise as many times as you can in 30 seconds, then move right onto the next one. You don’t get a break until you’ve gone through all five exercises. Then take a 2 minute break and do it all again until you’ve done five rounds. Make sure every rep uses good form so you don’t hurt yourself!

Jumping Jacks
Boxing Punches with small dumbbells
Side steps ups on a low box, as quick as you can while still in control
Crunches
Bodyweight Squats

That’s all there is to it! It takes about 30 minutes and if you do it right you’ll be sucking wind at the end. Now go drink some water.

Enjoy!

Happy New Year—Time to Work Out!

Here’s a workout I borrowed from another trainer. I’ve modified it a bit from the original idea.

Start with a deck of playing cards.

Get rid of the Jokers.

Shuffle the deck.

Assign an exercise to each suit.

For example:

Spades=Squats—either body weight, or hold a dumbbell in your hands close to your chest.

Clubs=Overhead press—with either a bar or dumbbells

Diamonds=Crunches

Hearts=Push-ups

Pull a card and perform the exercise represented by the suit, the number of reps shown on the card. Face cards are 10 reps. For example, for the 9 of spades you would do 9 squats.

Aces are 1-minute rests. You get 4 rests and you don’t know when they will come.

Keep going until you run out of cards. It is about a 30- to 38-minute workout.

You can use any exercise you can think of for this. Make sure you mix it up so you’re getting a good balance of pushing and pulling, upper body and lower body, plus abs.

Have fun!

%d bloggers like this: