Fitness

The weather has been great for refreshing and energizing walks!  If walking has been one of your favorite activities or if you are just getting started, this entry will provide you with some resources to keep you moving forward. 

Wondering how well your walks are fitting into your daily physical activity?  I always suggest using a pedometer to see how far you are walking every time.  You can convert your pedometer steps to miles by using this simple calculator in the link below.  This will give you a good idea of how far you are traveling each day, and you can use this number to set goals for future distances. Use this Web site for additional help.

Interested in seeing how “walkable” your community is compared to others?  Check to see if your community supports your efforts to travel by foot.  Share your walkability score with your local community (www.healthbydesignonline.org) and maybe you can help make a difference. Check it out here! 

There are plenty of walk/run charity events still happening the rest of this year in Indianapolis and surrounding communities.  Two local organizations host many of them and already have them planned and ready to go.  Check out Ken Long and Associates or Tuxedo Brothers for information on upcoming events that will help you burn calories, visit with friends and fight for a cause that’s important to you. 

If you haven’t already visited our new support group “Walk the Talk” on Fridays at 11:30am—we’d love to see you there!  We spend 30 minutes walking the local trails (about 1 mile in distance) and the other 30 minutes eating lunch and having discussions.  There is no need to sign up—just show up with your lunch packed and tennis shoes on! 

Below is my final batch of music recommendations and these are for the country music fans!

"9 to 5" Est. BPM: 105 performed by Dolly Parton
"Achy Breaky Heart (Don't Tell My Heart)" Est. BPM: 122 by Billy Ray Cyrus
"Any Man Of Mine" BPM: 78 performed by Shania Twain
"Baby Likes To Rock It" Est. BPM: 160 by The Tractors
"Boot Scootin' Boogie" Est. BPM: 134  by Brooks & Dunn
"Born To Boogie" Est. BPM: 180 by Hank Williams Jr.
"Bubba Shot The Jukebox" Est. BPM: 87 by Mark Chesnutt
"Chattahoochee" Est. BPM: 175 by Alan Jackson
"Cotton Eyed Joe" Est. BPM: 124 by Joe Rednex
"If The House Is Rockin'" Est. BPM: 160 by Lee Roy Parnell
"Hard Workin' Man" Est. BPM: 156  by Brooks & Dunn
"Life's a Dance" Est. BPM: 136 by John Michael Montgomery
"Man! I Feel Like A Woman" Est. BPM: 131 by Shania Twain
"Mi Vida Loca (My Crazy Life)" Est. BPM: 95 by Pam Tillis
"One More Last Chance" Est. BPM: 156 by Vince Gill
"Redneck Woman" Est. BPM: 92 performed by Gretchen Wilson
"Romeo" Est. BPM: 118 by Dolly Parton & Friends
"Third Rock from the Sun" Est. BPM: 146 by Joe Diffie
"T-R-O-U-B-L-E" Est. BPM: 180 by Travis Tritt
"Whose Bed Have Your Boots Been Under?" Est. BPM: 132 by Shania Twain
"Watermelon Crawl" Est. BPM: 137 by Tracy Byrd

From:  www.thebestsongs.net

If you feel like you are limited in the activities you can do, there are many options out there that can keep you moving and working out.  I’ve done a lot of research to find some of the best seated aerobics programs out there.  Here is a list of the best!  Each of these programs provides online videos at www.youtube.com or you can purchase their DVDs on their personal websites.  To find videos on YouTube, just go to the website and search the title or username.

Chair Aerobics with Paul Eugene
YouTube username: givinghimpraise
www.pauleugene.com

Chair Dancing by Jodi Stolove 
YouTube username:  chairdancing
www.chairdancing.com

Sit and Dance
YouTube username: sitanddance
www.sitanddance.com

Stronger Seniors 
YouTube username: annebanned
www.strongerseniors.com

Easy Does It Videos
YouTube username: easydoesit
www.cmfitness.com

BreakPal Chair Exercises or Office Exercises 
YouTube username: ShifuLiz
www.breakpal.com

Yoga in Chairs
YouTube username:  chairyoga
www.yogainchairs.com

Chair-a-Cise
YouTube username:  LifestyleFitness1
www.chair-a-cise.com

Chair Aerobics for Everyone
Youtube username: chairaerobics
www.chairaerobics.com

Sit and Be Fit
www.sitandbefit.org

I always educate people that weight loss is about changing your body composition rather than just losing pounds in body weight.  To improve your health, fitness, appearance, and physical abilities—strength training and cardiovascular exercise are keys to success.  Since our bodies use both fat and muscle for energy, it is possible to lose weight but still have a high body fat percentage if muscle mass is lost and not being replaced.  Increasing your muscle mass through exercise will help you get rid of fat mass by boosting your calorie-burning power and avoid losing strength. 

I recently met with a patient who has become a faithful exerciser after surgery, and at this appointment she proved the power of this significant point.  About one month ago, we analyzed her body composition and discovered some areas on her body that needed special focus.  After following her program the best she could for one month, we analyze her body composition again.  The scale showed she had only lost 3lbs since our last visit.  She was a regular exerciser and didn’t understand why the weight was coming off so slow.  However, the analysis uncovered what was truly happening and what the scale wasn’t able to show.  In one month, she had lost almost 20 lbs in body fat and gained almost 15 lbs in muscle mass!  Her body fat percentage went from 36 percent down to 29 percent! 

So while her total body weight didn’t seem to be decreasing…her body composition was changing dramatically for the better.  She saw that even though her scale at home showed slow progress, her exercise routine had taken her strength, fitness, and overall body make-up to the next level.  She left confident about how much exercise can ultimately help create a leaner (and not just simply lighter) body.  So I encourage you to start exercising or keep exercising even if the scale doesn’t seem to show the immediate results you are looking for—because you might be building the muscle you need to truly help your body.  Contact the Clarian Bariatrics if you need more help making exercise a part of your life.

Although I promote a lot of physical activity, I’m a big believer in relaxation as well.  Taking time to relax and wind down in just as important to your health as any form of exercise.  Relaxation plays a big role in your mental and physical abilities.  It helps you recharge so you can maintain mental processes like concentration and awareness as well as your physical energy.  It helps you emotionally “reframe” your thoughts and studies have shown it to reduce the effects of stress on the mind and body.  After hearing all of this, you might be pretty excited about the new ticket to relax today!

However, there are some ways that we “relax” that aren’t doing our brains and bodies as much good as we think.  Using some forms of media (like TV, computer, music, etc.) while trying to relax can defeat the whole purpose if it is taking you away from concentrating on yourself  (the TV is probably the most guilty for doing this).  If we try to relax with a dramatic TV show playing out in front of us, our brains are still working as hard as they were before.  Our emotions are still heightened and our attention is stolen.  Although we are sitting down, we aren’t focusing on helping our bodies achieve a relaxed state…which eventually leaves us feeling continually drained.  You may have wondered why watching a movie makes you tired…and the simple reason is because instead of allowing you to rest--it takes up some of your energy and focus. 

Of course watching TV and getting on the computer isn’t all bad.  But if you are in need of relaxation, it is important to keep it mindful to get the best results. Try these practices from www.thenewmedicine.org to achieve mindful relaxation:

• Commit to an uninterrupted length of time each day to do your practice. You might begin with five minutes, and increase from there. Twenty minutes of relaxation once or twice a day is optimal.
• Choose a quiet place. Turn off the television, radio, computer, and telephone.
• Find a comfortable body position. You can sit or recline in a chair, or settle comfortably on the floor. Make sure you feel supported.
• Focus on the repetition of a word, sound, prayer, or your breath flowing in and out
• Create a positive state of mind. While you may not always be able to block out worries or negative thoughts, don’t attach to them. Let them float by like clouds in the sky.

Here are some more links to learning mindful relaxation:  More tips and Audio Exercises to Help Get You Started.

Think about functional fitness as way to tap into a more physically active life.  While you are doing daily activities think about ways you can challenge yourself to move more.  Use your muscles during everything you do!  Try to build up your endurance slowly by taking it one step at a time.  For example, this week park one spot farther than usual.  Then next week, park the next spot farther.  Then continue week after week until you park at the back of the lot every day.  Those extra 500 steps per day will add up to 2,500 per week!

More ideas:

• Take an extra flight of stairs each week.
• Get up from your desk and walk around for five minutes every hour of the day.
• Lunge forward (instead of leaning forward) while you vacuum.
• Use your legs to lift (not your back!)
• Use self-propelled mowing for cardio and turn it off for strength training!   
• Lifting something heavy like a sack of groceries or laundry detergent? Give it a few biceps curls!

Have any more ideas for us to challenge our bodies in everyday activities?   

The Indiana State Fair begins tomorrow, and although it is known for classic carnival foods and the famous “fried” item each year, more efforts have been made to make things healthier as the years move forward.  Even Clarian Health has made an impact on bringing the health focus in the fair with the Clarian Healthy Lifestyles Pavilion and Clarian Dance for Health Stage.  Plus, now that it is the “Year of the Tomato” there are plenty of cooking demos and veggie food options this year.  (Check out the Bari Bites Newsletter for more details). 

Clarian Bariatrics dietitian Sarah Muntel brought up a good point in the newsletter about changing your mindset about the Fair this year.  Because even though there are more healthy options for food, the unhealthy items are still out there.  Instead of focusing on the food this year at the fair, try focusing on the fun!  Visit as many exhibits as you can (wear a pedometer—you’ll walk for miles and not even realize it!)  See some concerts or ride some rides.  The State Fair doesn’t have to be all about food!  

My memories of the Indiana State Fair include lots of fun-filled activities that kept me active and healthy--and I always try to keep it that way.  I was a competitive dancer for many years and the Fair always reminds me of summer nights practicing for my big performance in the Indiana State Fair Band Day Competition.  Try to create new healthy memories at the Fair this year, and let us know how you are doing it!  Were you able to walk further and longer than last year?  Did you avoid those funnel cakes this year?  Keep us updated! 

Healthy Hot Spots:

INShape Indiana SummerFit Plaza
Ball State Agriculture and Horticulture Building
Clarian Healthy Lifestyles Pavilion
Clarian Dance for Health Stage
Riley Fun Park
Pioneer Our Land Pavilion

Don't forget that Clarian Bariatrics will be at the Indiana State Fair on August 14 & 15 in the Clarian Healthy Lifestyles Pavilion. Stop by for cooking demonstrations and bring a friend for a free gift!

If you haven’t visited the Clarian Bariatrics outpatient clinic lately, we want to make sure you are updated on some exciting new programs that are coming in August.  I will be hosting Total Body Fitness Classes before Support Group every Tuesday night starting August 4. The class will be from 5:30 p.m. - 6:00 p.m. in the Supervised Weight Loss classroom.  There class is free to attend.  Make sure to wear comfortable clothing and bring water to stay hydrated!

All Clarian Bariatrics patients are welcome to join the class and attend support group afterwards.  The classes will be education-based and will focus on teaching proper form.  You will learn how the exercises we perform can play a role in your personal workout program, and you will leave with a new understanding about the exercises that are good for your body.  All fitness levels and abilities are welcome too!  If you have any questions, please contact me at elight@clariannorth.com. I hope to see you there!

Functional fitness is an approach to exercise focused on challenging your body during daily activities.  It also helps you increase your abilities to perform more real-life activities that much better.  If structured exercise has felt physically uncomfortable or hard to keep up with, this approach is great way to get more in tune with your body and increase your physical activities slowly. 

As you focus on challenging your body throughout your day, you become increasingly more aware of your physical capabilities and begin to receive the benefits that come with living a physically active life.  One of the best parts about the idea of functional fitness is that everyone can do it at his or her own pace.  You start with your daily activities and eventually your fitness levels improve to new heights!

Functional Fitness Target Zones

Lifting (kids, boxes, anything!)
Reaching
Pulling and Pushing (think vacuuming!)
Climbing stairs and ladders
Getting in and out of cars
Gripping and opening jars
Low seats (public restrooms!)
Walking long distances (shopping, parking)

What can you do today?

Below are even more of my favorite workout songs when I feel like rocking!

"Welcome to the Jungle" Est. BPM: 123 by Guns N' Roses
"We Will Rock You" Est. BPM: 125-140 by Queen
"You Give Love a Bad Name" Est. BPM: 124 by Bon Jovi
"Walk This Way" Est. BPM: 110  by Run-D.M.C & Aerosmith
"Time Machine" Est. BPM: 162 by Black Sabbath
"Takin' Care Of Business" Est. BPM: 130 by Bachman-Turner Overdrive
"Shock The Monkey" Est. BPM: 148 by Peter Gabriel
"Runnin' Down a Dream" Est. BPM: 170 by Tom Petty
"Run-Around" Est. BPM: 150-155 by Blues Traveler
"Rock 'n Roll Music" Est. BPM: 168 by Chuck Berry
"Rock and Roll All Nite" Est. BPM: 145 by KISS
"Paint it, Black" Est. BPM: 163 by Rolling Stones
"Mony, Mony" Est. BPM: 140 performed by Billy Idol
"How Far We've Come Est. BPM: 128 by Matchbox 20
"Here I Go Again" Est. BPM: 85 by Whitesnake
"Dirty Little Secret" Est. BPM: 148 by The All-American Rejects
"Cum On Feel the Noize" Est. BPM: 143 by Quiet Riot
"Bleed It Out" Est. BPM: 140 by Linkin Park
"Black Dog" Est. BPM: 164 by Led Zeppelin
"Are You Gonna Go My Way?" Est. BPM: 135 by Lenny Kravitz

Check out this Web site for more ideas! What's on your rock mix? Sound off in the comments section below and share with our readers your pump up songs!

While I was doing some research, I came across a metaphor that really related to Indianapolis weight loss program at Clarian Bariatrics.  The metaphor compares our work to that of a mountain guide.  A mountain guide is someone who leads groups or individual hikers up a serious mountain climb.  They work with them from the beginning by preparing them mentally, educating them about the conditions and course, and even getting them the right equipment before they head out on the journey. 

As they climb the mountain, the guide leads them and coaches them.  He keeps them motivated and catches them when they are tired or afraid.  But although he can help them through the journey, the guide can’t climb the mountain for them.  He can only lead them down the right path.  It is up to the climbers to take each step for themselves.

I often equate my position at Clarian Bariatrics with the mountain guide’s position.  I know many of my coworkers feel this way too.  You can probably tell by this blog that we enjoy guiding you on this journey. 

Our Indiana supervised weight loss classes prepare you mentally, provide you with health education, and supply you with the physical and mental equipment you need.  Our pre-operative weight loss surgery class teaches you the conditions and course you are about to embark on, and our Support Groups keep you moving forward on the journey.  But just like the mountain guide can’t hike the mountain for others, we can’t make the day-to-day decisions for you. 

It is up to you to climb this mountain for yourself.  As our program grows, we are discovering new ways that we can continue to help you on this path.  Continue visiting this blog to learn about the new additions in the future.  And as you are using your strength to take one step forward each day, we will be right by your side to help.

I love to promote basic exercise education during our programs, because this knowledge gives you the power to take charge of your program.  These guidelines can help you build your goals toward the recommended amount of exercise that will help you live a strong, healthy life.  Even if you aren’t working at this level right now, this information can give you guidance and wisdom about the safest and most effective way to strength train.

GENERAL RESISTANCE TRAINING GUIDELINES

Aim to strengthen all major muscle groups on 2-3 non-consecutive days per week.

• Breathe!
  • Inhale while relaxing/lowering the weight
  • Exhale while exerting/lifting the weight
• Execute the exercises slowly, with control and attention to proper form and movement.
• Start with the largest muscle groups first, then move to smaller groups. 
• Remember to work all muscle groups in opposition.  For example, if you are working your biceps make sure you work your triceps (front/back).  Also, if you are doing a chest press, make sure you do a row (push/pull).
• Major muscle groups are arms, chest, upper back, abs/lower back (core), gluteus maximus (rear end), and legs.  Consider rotating between upper body exercises one session and lower body exercises the next session.
• Some great strength equipment to try out are handweights (dumbbells), machines, elastic bands/tubes, and bodyweight exercises (calisthenics).
• 1 set, 8-12 repetitions:  One set of each exercise is the minimal guideline.  Additional sets are encouraged as stamina increases.  Try to complete 8-15 repetitions of each exercise.  Rest and stretch for one minute in between sets.
• Begin with weights or resistance at 50% of your maximum lifting power (guess!)  This maximum is basically the amount of weight you can lift in one repetition.
• Each set should be performed to a point of “voluntary failure.”  You SHOULD feel like you can’t do another on the 12th, 13th or 14th repetition.
  • If you CAN’T perform 8 repetitions, lower the weight slightly for the next set.
  • If you CAN perform 15 repetitions, increase the weight slightly for the next set.

A few songs I use to get me pumped up during a workout!

Workout Music Mix: Mostly 80’s!

"Back on the Chain Gang" Est. BPM: 154 by the Pretenders
"Beat It" Est. BPM: 135 by Michael Jackson
"Billie Jean" Est. BPM: 120 by Michael Jackson
"Come on Eileen" Est. BPM: 106 by Dexy's Midnight Runners
"Everybody Have Fun Tonight" Est. BPM: 130 by Wang Chung
"Eye of the Tiger" Est. BPM: 110 by Survivor
"Footloose" Est. BPM: 165 by Kenny Loggins
"Girls Just Wanna Have Fun" Est. BPM: 135 by Cyndi Lauper
"Gonna Fly Now (Theme from Rocky)" Est. BPM: 95 by Bill Conti
"Hungry Like The Wolf" Est. BPM: 130 by Duran Duran
"Karma Chameleon" Est. BPM: 186 by Boy George
"Mickey" Est. BPM: 150 by Toni Basil
"Physical" Est. BPM: 124 by Olivia Newton-John
"Pump Up the Jam" Est. BPM: 126 by Technotronic
"Take On Me" Est. BPM: 169 by A-Ha

What's on your mix? Leave me a comment below.

I absolutely love to workout to music, and the mix can really make the difference sometimes between a good and great workout.  Music can play a big role in your motivation during a workout too.  They say music has a way of touching the soul, so a good song can really keep you moving through and enjoying a workout!  I’m going to sporadically give you some of my favorite workout songs and ones that I’ve found on the Internet.  I’ve got a pretty wide variety in music taste, but to be safe…I will also give you some sites that have more song lists and mix ideas.

But before we get going, I want to give you some basic music education.  The tempo of the music is often a great indicator of how well the mix can be put together.  You want songs that will warm you up, keep the kick in your step, and then cool you down at the end.  Here is a guide on how tempos play a role in exercise:

• Under 100 BPM: Slower paced workouts and during warm ups and cool downs
• 100 to 130 BPM: Walking and portions of your workout that are a little faster paced
• Over 130 BPM: Higher impact exercise and cardio
• 135 to 140 BPM: Power walking
• 135 to 155 BPM: Jogging
• 150 to 175 BPM: Running
• Over 175 BPM: Fast running and sprinting

BPM stands for “beats per minute” and many Web sites and/or professional music mixers will give you this information.  Stay tuned for the Workout Music Mixes!

Have you begun building lean muscle mass yet?  If not, let’s get started now!  Research shows that following a strength training program consistently will help you change your body composition by getting rid of fat and building lean muscle mass instead.  Exercise DVDs often provide the instruction you need to move through a whole routine efficiently.

If you are just beginning, try out these DVDs for help!

• Build Up Your Muscles with Gin Miller
• Absolute Beginners:  Weight Training with Jules Benson and Phil Ross
• Shaping Up with Weights for Dummies
• 15 Minute Workouts for Dummies

I learned something pretty important over the past week after running into some person health problems that sidelined my activities for about two weeks.  This is the first time in a long time that I have been unable to keep up with my regular workout program…and it wasn’t my choice! 

First, I began to understand the difficulties that people face when it comes to handling health difficulties and trying to keep up with an exercise program.  I had to significantly decrease the frequency and intensity of my exercise sessions in order to recover, and it made a dent in the progress I was making with my fitness level this month.  It can be extremely tough to handle these issues and muster up the strength and motivation to get in a walk everyday…but I felt better for it each time…and that kept me going!  I admire people who work towards keeping up with their fitness levels during times of struggle, and I know their bodies thank them for it too!


As the days went by I started to realize more and more how much I took my health for granted.  I hadn’t necessarily felt gratitude for my ability to freely choose to exercise each day.  I talk about finding the time or motivation to do it, where you can find the best programs or resources, or about my love for running here or there.  But I realize now that I have been taking for granted the fact that I can even do it in the first place!

This helped me realize that my body is so important, and that I should feel grateful for it every single day.  I should take care of it to the best of my ability and instead of making excuses or getting burned out by struggles, I should embrace the opportunities I have to nourish it with the most nutritious food and provide it the best exercise and activity.  After all, I live in this body, right?!  After being sidelined for just this short while, I have a new outlook on the way I treat my body.  Instead of doing things I have to do in order to keep it healthy…I’m grateful for the things I can do to keep it healthy. 

Ever wonder how many calories you are burning throughout the day while you do regular physical activities?  Sometimes it is helpful to know what your calorie burning power is during each of these activities, so you can choose the ones that move you and burn off the most throughout the day!  These calculators help you get an estimate with all kinds of activities you might do throughout the day…from housework to jogging!  Check out some of these websites and enter your information.  Search through the activities and calculate how many calories you are burning:

http://www.healthstatus.com/calculate/cbc

http://www.nutritiondata.com/tools/calories-burned

http://www.ahealthyme.com/topic/calburncalc

The month of May does a great job celebrating women everywhere!  The week of May 10-16th was National Women’s Health Week dedicated to raising awareness of the importance for women to take care of themselves through regular doctor visits, check-ups, and much more.  One important aspect of good health for women is eating a nutritious diet and getting regular physical activity.  Just like everyone else, women must focus on these two important lifestyle practices to make sure they keep their bodies healthy and active! 

Since men and women have a tendency to take care of these things with different approaches, many organizations have focused on building programs that focus specifically for each gender.  Here are two of my favorite healthy resources dedicated to all the women out there!
American Heart Association’s free Choose to Move Program www.choosetomove.org or pick-up
Body for Life for Women by Dr. Pam Peeke.

It was much easier for our ancestors to burn calories all day long, because there weren’t as many sedentary activities back then.  If you think about it, they didn’t have access to hundreds of TV channels or internet to keep them seated all evening long!  Since these things are readily available nowadays, it requires us to make an extra effort to burn calories throughout the day…especially if we are looking to lose weight!  In addition to a structured exercise program, we can tap into some of the physical labor that our ancestors used to do while we continue to do our daily activities.  Check out some of these ideas from the American Heart Association:

• Do housework yourself instead of hiring someone else to do it.    
• Work in the garden or mow the grass. Using a riding mower doesn't count!  Rake leaves, prune, dig and pick up trash.    
• Go out for a short walk before breakfast, after dinner or both!  Start with 5-10 minutes and work up to 30 minutes.    
• Walk or bike to the corner store instead of driving.    
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.    
• Stand up while talking on the telephone.    
• Walk the dog.
• Park farther away at the shopping mall and walk the extra distance.  Wear your walking shoes and sneak in an extra lap or two around the mall.
• Stretch to reach items in high places and squat or bend to look at items at floor level.    
• Keep exercise equipment repaired and use it!

If you are interested in hiring a personal trainer to help get you started with your exercise program, it is important to know what qualifications a trainer should have before you start working with them.  Unfortunately, personal trainers are not regulated by licensing organizations, so almost anyone can call themselves a personal trainer!  Also, there are certain organizations that are more respected than others because of the depth of learning, studying, and practice required for certification.  Here are a few trusted organizations that you should look for:

• American College of Sports Medicine (ACSM)
• American Council on Exercise (ACE)
• Aerobics and Fitness Association of America (AFAA)
• National Academy of Sports Medicine (NASM)
• National Strength and Conditioning Association (NSCA)
• Young Men’s Christian Association (YMCA)

Personal Trainers should readily offer you information about their certifications, but feel free to ask them about it as well.  Ask them about their years of experience and what continuing education they have participated in recently.  Bariatric Exercise is a specialty that does not carry a specific certification, so ask them if they have any experience with other people on this journey.  If they have questions or concerns about programming exercise for you, please have them give me a call at Clarian Bariatrics 317-275-7010 and I can help guide them.