Master the Push-up

Why should you do push-ups?
"No single movement simultaneously strengthens the chest, deltoids, lower back, and triceps quite as efficiently as the push-up," says Kurt Brungardt, author of The Complete Book of Shoulders and Arms.

Fear of falling on your face forces you to spend equal time lowering your body as you do raising it back up. It is a concentrated effort that is not easily obtainable through free weights. During this controlled pace, muscles work through three types of muscle-building resistance (concentric, eccentric and isometric) all while teaching them to work as one team.

PUSH UP EXERCISES
When performing the excersises take at least two seconds to lower yourself down and two seconds to press yourself back up.
"THE CLASSIC"
Perform each exercise for as many repetitions as you can, resting between 90 and 120 seconds in between sets. Do three sets of each exercise.
"the Classic" BASIC PUSH-UP (works your chest, shoulders, triceps)

**Place your hands flat on the floor (shoulder-width apart)

**Keep your arms straight and elbows unlocked.

**Straighten your legs behind you and bring your feet together.

**Rise up on your toes so the balls of your feet are touching the floor.

**Your body should form one straight line from your feet to your head and focus your eyes on the ground below.
**Slowly lower your body until your upper arms are parallel to the ground. Pause for 2 seconds, then push yourself back up. Repeats for as many repetitions as you can.
Variation: Beginners: Lower your body to the floor just like in the "classic" then put your knees on the floor for the return up. So it is: on your toes---lower to the floor---drop to your knees---then push your body up. This will help to build up muscles in you chest, shoulders and triceps. Do this everyday to failure and you WILL be able to do the "Classic" full push-up!

Congratulations to HEATHER! She emailed me and let me know that she was able to do a full Push-up (without knees on the floor). This was one of her goals this year - Great Job!!!

Tips -

Increase your consumption of grains, vegetables and fruit. Eat fresh whole foods rather than processed foods, emphasizing a wide variety of colors and textures.

Have organic food whenever possible and keep preservatives and chemicals to a minimum.

Moderate your use of butter, avoid margarine, cook with olive oil and eat nuts and seeds.

Chew your food well and avoid eating when you are upset.

When you are shopping, use the outside of the aisles (Junk food tends to be in the middle.)

Keep your house temptation-free. If you have a sweet tooth. Don't keep it in your house.

Drink water first. Often we mistaken thirst for hunger.

Do not drink your calories. Avoid sugar soft drinks, juice and coffee. One can of regular soda can take approximately one mile of running to burn off.

Do you have any tips that help you??

(it is never too late to join in. Email lisapowellnyc@yahoo.com your fitness goals!)

Muscular Strength & Endurance

Muscular Strength and Endurance Training involves working individual, or groups of, muscles against a resistance to the point of fatigue.

Frequency? Minimum of 2 to 3 days per week for each major muscle group (arms, shoulders, chest, abdomen, back, hips and legs)

Intensity/Volume? To the point of volitional fatigue (FAILURE) within 8 - 12 consecutive repetitions of an exercise (one set)

Duration? 20-60 minutes

How? Any Activity that creates overload to the musculoskeletal system in the form of external, gravitational or isometric resistance.

For example:

Weight training

Calisthenics

Resistance tube exercises

Stabilization exercises

My favorites are: the push-up (the best way to get a GREAT upper body), walking lunges and squats (the best way to form those legs and booty) What are you favorite ways to strength train?

Member Question:

I have a question for you...I appreciate your post about counting calories. I'm trying to cut my calorie intake, but I'm having trouble counting the calories I eat. My husband and I recently moved to Germany (we'll be here for 2 years) and they don't always put nutrition facts on their food labels here. Do you have any good guide for figureing out how many calories I'm eating?

I found this Calorie Calculator online. Put in the food you ate or want to eat and it will come up with calories for it.
Counting Calories is a good basis to know how much you are putting into your body. Just don't forget that it is not all how many calories you eat but what. Make sure you are eating healthy foods so that you are getting everything your body needs. Here is one trick - eat food high in fiber. They will make you feel fuller longer. You should not feel starved - if you are hungry, you are not eating enough of the right foods.

Laura - Accomplishes a Goal!

I did it...I ran one mile without stopping last night! YAHOO! One goal met...more to come!
Laura

Congratulations Laura - that is awesome! Your hard work made it happen. Keep it up - you are doing great!

Welcome HEATHER**

Heather**

Joined Get Fit on January 8, 2007

Current height: 5' 11", weight: 155 lbs

Goal weight: 135 lbs

Plan: To get back to my pre-pregnancy weight. As soon as I stopped nursing, the weight slowly piled on. I can only work out 3 times a week between work and kids. I am going to start jogging during my lunch break, play basketball twice a week, and hopefully some volleyball. I really need to eat healthier instead of on-the-go food.
3 months: Lose 1-2 pounds a week

6 months: Continue with 1-2 pounds a week

9 months: Maintain the weight loss

12 months: Being able to do a Man's push up!

Heather**,
I love it - work on those push ups! Basketball and Volleyball - what fun activites to get that cardio workout in. You can do it!

Calories?

Calories - measure the amount of energy that is supplied by carbohydrates, fats, and proteins in food. The energy supplied by food is needed for vital body functions like growth, movement, and thought.
Weight gain results when the number of calories consumed is greater than the number of calories used.
When the number of calories consumed is less than the number of calories used, there is weight loss.
There is no weight change when calories consumed equals calories used.
Food labels help to identify the amount of calories and nutrients per serving. But how many calories do you need to fuel your daily activities?

Here is a "quickie" method to help you know your daily calorie needs. It is a simple and quick way to estimate your caloric needs. The drawback is that it doesn't take into account activity levels or body composition. Active individuals may require more calories than this formula indicates. Also, the more lean body mass you have, the higher the total daily energy expenditure, and therefore more calories in one day is required. In addition, body fat is not accounted for, and this formula may greatly overestimate the caloric needs if someone is extremely overweight. But, this is a great way to look at your caloric need and see if you are on target.

The "quickie" method (based on total bodyweight)
Use your total current body weight times a multiplier. (For example: 140 lbs x)
For Fat loss = 12 - 13 calories per lb. of bodyweight (140 x 12 = 1680 calories a day)
For Maintenance = 15 - 16 calories per lb. of bodyweight (140 x 15 = 2100 calories a day)
For Weight gain: = 18 - 19 calories per lb. of bodyweight (140 x 18 = 2520 calories a day)

Remember this is just a quick way and not as accurate as other methods. Just use this to estimate if you are consuming the correct amounts of calories in a day.

(it is not too late to join. Email lisapowellnyc@yahoo.com your fitnesss goals!)

Cardiorespiratory Fitness

According to AFAA "Aerobics and Fitness Association of America" the following is recommended for Cardio Fitness Training.

Frequency: 3 to 5 days per week.

Intensity: 55 to 90% of maximum heart rate. (individuals who are healthy, yet deconditioned, should start at the lower end of the Maximum Heart Rate percentage.

Duration: 20 to 60 minutes of continuous or interval activity

Cardiorespiratory Fitness Ideas:

Walking

Hiking

Running

Jogging

Cycling

Swimming

Stair Climbing

In-line Skating

Aerobics

My favorites are:

Running, Skiing (snow and water), Kickboxing, Cycling and playing soccer. What are your favorites and are you getting at least 3 days of Cardio Training in?

(it is not too late to join - email lisapowellnyc@yahoo.com your fitness goals. You can do it!)

Kristin's Progress

From Kristen:
January 8, 2007-


OK, friends...I am down three pounds! How is everyone else doing?!?



(it is not too late to join - just email lisapowellnyc@yahoo.com your fitness goals for 2007)

Welcome LAURA

Laura
Joined Get Fit on January 6, 2007
Current Weight and Height: 5'9", 154.5 lbs.
Goal weight .... 133 lbs.
Laura's Plan: I want to loose the baby weight, plus additional weight I gained after I had Emilie. I also want to be able to run a mile straight (without stopping). Participate in a race. I'm planning on working out 3-5 times a week, doing cardio and weights. Finally, I want to start eating healthy and create habits that will stay with me.
Do you need any help/advice from others? I would love encouragement...who doesn't!? I would love to learn some exercises that i could do at home (i.e. crunches, etc.) Also would love healthy recipes.
Fitness Goal in 3 months.... Be down at least 15 pounds. Be able to run for 15 minutes without stopping.
Fitness Goal in 6 months.... Be at goal weight. Be firmer and able to fit in at least an 8...maybe a 6.
Fitness Goal in 9 months.... Participate in a race. Maintain weight and exercise plan.
Fitness Goal in 12 months... Maintain weight and exercise plan

Laura,
Great goals and you are off to a good start. It will be wonderful to see you accomplish your goals.

Welcome REBECCA

Rebecca

Joined Get Fit on January 5, 2007

Current Weight and Height 5'6 233

Goal weight 150

Rebecca's Plan:

I plan on cardio, mostly road biking, everyday, strength train 3 times a week. Watch what I eat. Hopefully be ready to compete in September in a Bike race, and a triathalon.

Do you need any help/advice from others?

It's nice to hear what others are doing, I also like training schedules.

Fitness Goal in 3 months....Lose 8-10 lbs a month. 30 lbs. total. Also, improve my cardio.

Fitness Goal in 6 months....Lose 30 lbs. Improve cardio and strength. Ride 80 miles a week on my bike.

Fitness Goal in 9 months....Continue to lose 30 lbs. Complete a century bike race, and a triathlon (sept). Run 7 miles a week.

Fitness Goal in 12 months...Continue to lose weight. Continue to bike and run....stay fit.

Rebecca,

These are great goals. The Bike race and Triathlon are exciting goals. It will be great to hear about your progress and your race. I wil look into training schedules to post for Triathlons.

Welcome KIM

KIM

Joined Get Fit on January 4, 2007
My current weight and height is 5'3" and 254 lbs
My goal weight is 150 lbs
I plan on achieving this goal by eating more healthy and execising more... I don't have an exercise routine yet and I am wanting to get one started.
I definately more help and advise from others... support from other people keeps me inline.
My goal for 3 months is to lose 20 lbs. and have a structured exercise plan
My goal for 6 months is to get down to 200 lbs.
My goal for 9 months is be atleast to 185 lbs.
My goal for 12 months is to be down to 160 lbs.
I started trying to lose weight 3 weeks ago and have lost 5 lbs so far... that has given me the confidence and will power to keep trying. Now I have to get the motivation to start my exercising... I am glad I found your blog and I am going to try my best to keep with my goals that I have set.

Kim,

I am glad that you found this blog too. Congrats on your current weight loss - keep up the great work!

Music You Can Move to.....

Music plays an important role in a workout. It can inspire you to move faster, slow down, punch, kick, run, jump, and rest. A great play list can get you through a workout. Change your music often so you don't get bored. Pick songs that inspire you to do what you want to do.

Here are some of my favorite songs:

U2 - Beautiful Day

U2 - New Year's Day

Counting Crows - Miami

Counting Crows - American Girls

Snow Patrol - Chasing Cars

Snow Patrol - Open your eyes

Rosin Murphy - Ramalama (bang bang)

Fall out Boy - Dance, Dance

Bond - Fuego

Bond - Viva

The Only Difference between Martyrdom and Suicide- Panic! at the Disco

Panic! at the Disco - I Write Sins Not Tragedies

Greenday - Holiday

Weezer - Beverly Hills

What are your favorites?

(it is not too late to join - email lisapowellnyc@yahoo.com with your fitness goals - we would love to have you!)

Welcome KALIA

Kaila

Joined Get Fit on January 2, 2007

Current Weight and Height: 5' 3", 161 lbs (yikes!)

Goal Weight: 135

I just need accountability (I know how to lose it, it's the motivation I'm lacking), so this is perfect!

Fitness Goals: lose an average of 8 lbs a month (2 lbs a week)

3 months: Run 2 miles 3 times a week and weight train 3 times a week. cut calories to 1500/ day. Have 26 lbs off in 13 weeks (3 months)

6 months: Run 3 miles 4 times a week and maintain weight goal, be in St. George triathlon

9 months: stay fit

12 months: stay fit

Kaila -all right- go for it! I am cheering you on to make it to the St. George triathlon!

Welcome LISA

The things I love....

LISA
Joined and founded Get Fit on January 1, 2007
Current Weight and Height: 5'6" 135 lbs
Goal weight: 130 lbs

Lisa's plan: To keep up the pace that I have set for myself. In order to maintain, I need to continue to workout (kickboxing, running, ice skating or rollerblading, spinning, swimming). Sign up(crossing my fingers to get into NYC) and train for a marathon or triathlon. Also, implement healthy eating habits for myself and my children.
Do you need any help/advice from others? I need healthy recipes and running partners to train for a marathon or triathlon.

Fitness Goal in 3 months....Lose that 5 lbs of post marathon and holiday weight gain.
Fitness Goal in 6 months.... Maintain weight and work on cardiovascular strength
Fitness Goal in 9 months.... Be physically and emotionally ready to complete a marathon or triathlon
Fitness Goal in 12 months...Complete a marathon or triathlon

I will let you all know what marathon or triathlon I decide to enter in once I know.

Welcome LINDSEY

Lindsey

Joined Get Fit on January 2, 2007
Current Weight and Height: 5'9", 235 lbs. (I can't believe I admitted that!!)

Goal weight .... 150 lbs.

Lindsey's Plan: I don't want to set unrealistic goals. I know this is going to be a lifestyle change and not a quick fix. I don't want to focus on the numbers as much as getting healthier by exercising and eating the right foods.

Do you need any help/advice from others? I love any encouragement I can get! And I like knowing that there are other people out there trying to do the same thing so we can share our tips with each other and cheer each other on. And I also love any new exercises or tips about fitness.

Fitness Goal in 3 months.... Be firmer, lose a few dress sizes, increased energy and strength, better endurance, do Pilates a few times a week to supplement what I'm doing at the gym Fitness Goal in 6 months.... Start running 5-6 days a week in addition to doing weights and Pilates, lose a few more dress sizes

Fitness Goal in 9 months.... Run inside/outside 3-4 times a week, to have lost half the weight I want to lose (which is around 40 lbs.), start swimming on days I don't run

Fitness Goal in 12 months... Keep running so I can start training for a half-marathon, shop in a regular store again :)

Great job with your fitness goals. You have realistic expectations for yourself and that will help you obtain your goals. You will do great!

(it is not too late to join in on the fun - email lisapowellnyc@yahoo.com your fitness goals and lets get this party started!)

Welcome MAMALANG

MAMALANG

joined Get Fit on January 2, 2007
Current Weight and Height: 5'2" - 207 lbs

Goal weight: 130 lbs

Mamalang's plan:
I begin Weight Watchers on 01/04 (again) and I will be working out at home at least 2 evenings a week. I will also go to the gym on Wed and Thurs afternoons

Do you need any help/advice from others? I always need help, advice and encouragement.

Fitness Goal in 3 months....I would like to lose 25 lbs, be more flexible and physically active Fitness Goal in 6 months.... I would like to lose 40 lbs
Fitness Goal in 9 months.... I would like to lose 60 lbs
Fitness Goal in 12 months...I would like to be at my goal weight, having lost 77lbs

Thanks for joining the group. Great idea to combine Weight Watchers and exercise. The two work well together. Eating right + exercise = results. Keep to the WW program and get your wok outs in and it will pay off!

(it is not too late to join - email lisapowellnyc@yahoo.com with your fitness goals - we would love to have you!)

Welcome HEATHER

HEATHER

joined Get Fit on January 2, 2007

Current height and weight: 5'4" and 160 lbs

Goal weight: 130 lbs

Heather's Plan:

I'm doing aerobic exercise daily and I just bought a new bike that I plan to use often, both for leisure and for getting me around town.I'm also being more careful about how I eat.

3 month goal: 140 lbs, aerobic exercise daily

6 month goal: 130 lbs, aerobic exercise daily, bike as primary transportation whenever possible and reasonable.

9 month goal: maintain (that's the hard part)

12 month goal: maintain!

You can do it Heather! Keep up the hard work - eating healthy and exercising is key - do not starve yourself - just make correct choices with food. Keep up the cardio workout and throw in some strength training as well.

(it is not too late for others to join - email lisapowellnyc@yahoo.com your fitness goals - we would love to have you!)

Welcome KRISTIN

KRISTIN

joined Get Fit on January 2, 2007

Current Weight and Height: 5'8", 215 lbs.

Goal weight: 165 lbs

Kristin's Plan:

Exercise, portion control

Fitness Goal in 3 months....Gain strength and endurance, lose 1-2 lbs. per week.

Fitness Goal in 6 months.... Feel good about wearing a swimsuit when I take my kids to the beach

Fitness Goal in 9 months....Closing in on my goal weight, continue building muscle.

Fitness Goal in 12 months...Participate in a sprint triathalon with my husband ( and look good doing it!)

Great Goals Kristin! I am excited that you have joined!

(it is not too late for others to join - email lisapowellnyc@yahoo.com your fitness goals - we would love to have you!)

Welcome APRIL

APRIL
joined Get Fit on January 2, 2007
Current Weight and Height? 146 and 5'8"
Goal weight ? 130
April's Plan:
Just joined a gym near my house so I plan on working out at least three times a week either playing racquetball, going to a class, or using cardio equipment. I also need to adjust my diet to include healthy fruits/vegetables. I go out to eat for lunch majority of the time so I'm going to try to cut back the amount I go out and order healthier selections.
Fitness Goal in 3 months....lose 5 lbs
Fitness Goal in 6 months.... lose 10 lbs
Fitness Goal in 9 months.... lose 15 lbs
Fitness Goal in 12 months...Fit into my old jeans, size 3/4.

April would like to also work on tone, strength, and flexibility. She wants to do a variety of different workouts as all of these areas need help :)

I am so glad you joined April - You can do it!