Pocono Fitness Challenge

The final week of the fitness challenge didn’t go as I originally planned. My plan was to work out one more time with my trainer, run the obstacle course and then enjoy the hour-long walk event tomorrow. None of that went as I had hoped, and it was entirely out of my control.

My 3-year-old son was admitted into the hospital on Tuesday morning with a diagnosis of reactive airway disease and pneumonia. Every day we were told that he might get released just to be told that it wasn’t happening yet. The week was one long emotional roller coaster filled with stress, not so great food choices, no exercise and more stress. I had to put a hold on my life, including work and school, and run back and forth to the hospital, which is an hour away.

I had to cancel my training session with Donna and the obstacle course. There was no way I could leave my son in the hospital, and my other three kids needed me.

My son was released Friday afternoon. While he isn’t 100 percent yet, he is doing much better. I still cannot leave him though. He needs breathing treatments every four hours, and just doesn’t want mommy to leave his side. I have to get back to the real world on Monday, so this weekend it’s all about him. This is the reason I will not be at the walk event tomorrow. Most people understand and will still be attending to represent the Pocono Record. I encourage everyone that was planning on going to still go and have fun. Do a lap for me and my son.

My big challenge now is to get back into my normal routine. I don’t think it will be too much of a problem. I have a mini gym in my house and I plan to get a workout in today. I don’t feel any negative changes from the past week, but now it’s time to get back into the routine I had kept for the past eight weeks.

If you missed it, here is the story about the challenge as a whole that ran in Thursday’s paper and online. http://www.poconorecord.com/apps/pbcs.dll/article?AID=/20090917/FEATURES/909170313 On Monday the Pocono People feature will focus on Matt Rumph, the CEO of the Pocono Family YMCA. He has done amazing things for the YMCA, so be sure to read all about it.

I enjoyed being a part of the challenge, and proving that it can be done even if you have a hectic life. Nothing stopped me until something serious happened. I plan on continuing the working out and eating healthy, and I will continue to take my family on that journey as well.

It’s week seven. That means there is only one more week to the challenge. It really has gone by quickly, and the changes I’ve seen in just seven short weeks has been amazing.

This challenge was to show the area not only what a difference eight weeks can make, but also all the YMCA has to offer the community. During the challenge, I have increased my endurance, speed and strength. And although I wasn’t looking to lose weight, I lost about five pounds, and have maintained my weight since. I didn’t really have to change much as far as nutrition, but I did learn a thing or two from Dorinda. And after each training session with Donna, I felt a new sense of security in my fitness schedule and workout routines.

Last night I worked out with Donna. It was my seventh training session with her. The first time we worked out together, she had quite the difficult workout planned, but I did it. We did the same workout last night and it was so much easier. I saw a big change since that first day. Each week we have done a different type of workout. Some weeks were total body and others were focused on just one or two areas. In just an hour a week with Donna and two to three other workout sessions on my own, the changes are seen and felt.

Next week is the last week and a full week at that. Thursday is my last training session with Donna. Then on Friday we will be running the obstacle course. We did this on day one, and it was timed. We will be comparing my time to the first one to see how far I have come. And then Sunday is our finale event at Stroudsburg High School track at 10 a.m. It is a walk, jog or run event, and it is free. So come out and join Team Pocono Record. Pocono Raceway is donating 50 cents per person per lap during the one-hour event. Money donated will go to the YMCA, American Foundation for Suicide Prevention and Camp Papillon.

Since next week is the last week, Donna has given a few tips this week.

Tip #1: Never bounce when stretching. The point is to elongate the muscle slowly over time, not tear it. Go as far as you can while feeling a gentle pull in the stretched muscle. Never go to the point at which you feel pain. Hold each stretch for 20 to 30 seconds, and remember to stretch each side.

Tip #2: Think progress, not perfection. Anything worth accomplishing takes time and patience. Always remember that all the little shifts you make will add up to large changes overall. This progress does not happen overnight. Your success will be cumulative. Just remember to be patient and consistent and take one step at a time.

Tip #3: Listen to your body. If you’re starting to feel run down or stressed out, or notice your weight loss progress is at a stand still, have a look at how much sleeping you are getting each night. Research suggests that how much you sleep and quite possibly the quality of your sleep may silently influence leptin an dghrelin, two hormones tied closely to your appetite. Burning the candle at both ends is not a good idea when it comes to losing weight, and lack of sleep may be causing you to crave and eat too much of the wrong types of food. You should be getting at least eight hours of sleep a night.

What’s coming next?

My last training session, obstacle course and walk/run event are all next week. There will be a story on the health page on Thursday, Sept. 17 about the challenge as a whole.  There will also be a story on the new pilates/spin studio that is gearing up for the big grand opening, and Matt Rumph, CEO of the Pocono Family YMCA will be interviewed for our “Pocono People’ feature for Monday, Sept. 21. Plus, don’t miss the story and video of the final obstacle course run on Saturday, Sept. 19.

School is back in session. That means bus stop runs in the morning and afternoon, homework help and less free time to work out. It also means that I am back in classes. This is my last semester as a junior at ESU, and with two major classes this semester, things are going to be hectic.

With all of this learning going on for my  kids and myself, I have wondered if I will be able to devote  the same amount of time exercising that I have during the summer break. So far, so good.

Monday was the first day of school and it was insane. Bus stop times were off and there were a lot of papers for me to fill out. Working out didn’t  happen. But last night, we managed to go down to the community track and walk/jog four miles. My 4-year-old son just learned how to ride a two-wheel bike so he was happy to go to the track and show off his new talent. My daughter loves to walk the dogs, and the other two boys like to ride their bikes or play on the baseball field. This gives my husband and I the chance to walk and jog while catching up from the long day.

I have been working with my trainer Donna on Wednesday afternoons since the beginning of the challenge, but this week that changes. With me in school on  Wednesday nights, we have switched our training session this week to Friday afternoon. This means I have to work on my own until Friday. Not a big deal, other than finding the time.

I am taking my youngest two children to the Tiny Tumblers class at the YMCA this afternoon, and hopefully I will be able to get in a quick workout while I am there. Tomorrow I will get to the gym in the evening with the whole family. The kids like the child care room and my husband enjoys lifting.

So I guess you can say, so far so good. I dreaded this week for so many reasons, one being time and the lack thereof.

And while this eight-week challenge is winding down, I was lucky enough to meet someone that was inspired by my stories and blog. Brette Williams of Mount Pocono was in search of a gym to join when the challenge began. After reading about the challenge and the YMCA, she decided to give it a try. Read all about her story online and in today’s print editions. http://www.poconorecord.com/apps/pbcs.dll/article?AID=/20090902/NEWS/909020340

My trainer Donna offered a Pocono Record only pilates/yoga class last weekend, and while the class only had four of us in it, it was a success. It’s all about motivation, and working with others makes it easier.

So what’s next for the challenge? I am working on a story about the various programs offered at the YMCA. I hope to include the Tiny Tumblers, boxing classes and a few of the sports programs. These programs are open to the public, and you don’t have to be a YMCA member to join in. I am also going to be doing a story on the new pilates/spinning studio that is set to open in two weeks. And don’t forget, me and Laurie have to run the dreaded obstacle course again soon. I believe it will be the week of Sept. 14, so stay tuned to see how our times have changed since day one.

Since I haven’t met with Donna this week yet, I do not have her tip of the week. I will post that after our meeting on Friday.

And don’t forget about the walk/run event on September 20 at 10 a.m. at the Stroudsburg High School track. It is a free event, thanks to Pocono Raceway. They offered to sponsor the event to benefit the YMCA, Camp Papillon and The American Foundation for Suicide Prevention. So grab your family and friends and enjoy an hour of exercise for charity. Email me for more information, mvanderveer@poconorecord.com.

I hope everyone’s first week of school has been a smooth one, and that you are still able to find the time to get a few workouts into your busy schedules.

Five training sessions down, three to go.

I can’t believe how fast the five weeks have come and gone. It’s simply amazing that there are only three weeks left. But what a difference five weeks can make.

Each week of the challenge, my trainer Donna has done different workouts with me. Most of them have been easy enough for me to follow when she is not by my side. And boy have I seen changes.

So my typical weekly schedule has been: working with Donna once a week, weight training four other times a week and aerobics six days a week (30 to 60 minutes). Even the one day I “take off,” I am either cleaning the house, playing with the kids, or doing something that is really considered exercise. There is a lot of exercise involved with four kids around.

Now that school starts back up for not only my kids, but also myself, things are about to get interesting. I have been able to comfortably fit my workouts into my hectic schedule up until this point. I am hoping that two to four times at the bus stop each day, plus all my school work, will not cause too much more insanity in my already insane life. But it does worry me a little. So next week should be an interesting week.

In five short weeks, I have seen some changes, and so have other people. I base my amount of change on what others see more than what I see. I have been told that there is muscle definition in my abs and arms now. I see that, but wouldn’t let myself believe it until someone else said it. My stomach is flatter now too. That is something I have been working on for a while to no avail. I ran through the obstacle course with Donna during our last training session and wow, what a difference a few weeks can make. I am quicker in the areas I needed to work on and the entire obstacle course was much easier to do this time around. Endurance has certainly stepped up a notch. We are going to run through the obstacle course a few more times before timing it like the first time around. But until then, it is train, train, train.

The big finale to this challenge is on Sept. 20 at 10 a.m. at the Stroudsburg High School track. Everyone can join in, so please do. The event is free thanks to Pocono Raceway. They have graciously offered to be the event sponsor and pay 50 cents per walker/runner per lap. In order to help the YMCA and the other charities involved, we need a lot of walkers or runners. If you have a free hour that day and enjoy walking or running, please join us. For more information, mvanderveer@poconorecord.com

Donna’s tip of the week:

Eat clean. Avoid processed types of foods as much as possible. The closer the food is to its original form, the better.

Eat often. By eating mini-meals every two to three hours your body has an even, steady flow of fuel. This will help maintain focus and increase energy.

Hydrate. It is vital to stay hydrated because the body is 60 to 65 percent water.

Recover. Getting a combination of carbs and protein within 30 minutes of your training session will ensure that you are recovering as quickly and efficiently as possible.

Mindset. The finals piece of achieving better nutrition is focusing on mindset and behavior.

Don’t miss my story all about nutrition and how to properly change your lifestyle in tomorrow’s paper in print and online. Dorinda Daley, fitness director and nutritionist at the Pocono Family YMCA helps to clear up some common misconceptions about nutrition and gives tips on how to change bad habits.

What’s next? Week six, and a more hectic schedule. Trying to balance marriage, four kids, school, work, exercise and life in general is what week six is all about.

I admit it. Donna almost made me cry on Wednesday. She had a tough workout planned for me, and although I did it, I whined a lot. She might want to invest in a pair of ear plugs before the next workout. But when it was done, I was glad that she made me work so hard.

We did “Total Body Pyramid Training.” This is Donna’s explanation of it: “You start an exercise using a light weight that allows you to perform higher amounts of repetitions. Then with each additional set, you gradually increase the amount of weight you’re lifting while decreasing the number of repetitions. Pyramid training lets you over lead the muscle gradually while reverse pyramid training allows you to use the heaviest weight you can handle at the beginning of an exercise when your muscles are at their strongest.”

So each exercise we did started out with eight pound weights. The second rep. went to 10 pound weights and then the final rep. was 12 pound weights. We started with 15 reps, then 10 and then six reps. It was the 12 pounds weights for six reps that nearly made me cry. It was hard after already doing two reps. But I am happy to say I did it and didn’t give up. Giving up wasn’t really an option though, not with Donna there.

In between exercises, Donna had me doing one minute intervals of different cardio moves. Jumping rope, ab work, and sliding back and forth on a mat (sounds and looks easy, but it really wasn’t). One hour later, I was ready to go lay down in a corner for a while.

Thursday night I did some of that workout all over again, and added in 40 minutes of cardio. This time I worked out with my “at-home” trainer; my husband. He can be as tough as Donna at times. And then the two met and exchanged stories. I think that the two of them together could be a bad thing for me. She gave him some tips on what I should be doing at home, or in the gym when she isn’t there. He was happy to take on the role of trainer. Maybe a little too happy.

Donna’s tip of the week:

“Use the right sets and reps. Beginner strength trainers should start with three sets of 15 reps. As you get stronger, increase the weight and decrease the reps. Start out with a lighter weight. If you find it is too easy, bump it up. And a bonus tip is that every job well done deserves a reward. If you complete one, buy yourself a new workout outfit or pair of running shoes as a reward.”

Don’t forget…if this challenge is motivating you to start a fitness program, let me know at mvanderveer@poconorecord.com. And don’t forget to check out my story all about Donna in today’s Pocono Record print and online editions.

The half way mark already? I guess the old saying, “time flies when you’re having fun” is right on the money.

Believe it or not, it has been fun. And it’s been rewarding to see positive changes, as well as to hear from a few people about how they are now motivated to get moving.

Since my last blog entry, I have taken cardio intervals/pilates with Pat. Her class was challenging, but fun. She is an amazing instructor that really motivates you to try even the harder moves. I am meeting with her later in the week for a pilates reformer class. I can’t wait!

Over the weekend, I worked out in my home gym and jogged three miles with my 12-year-old daughter. It really does help when the whole family is on board. All my kids enjoy going to the track to run, walk or ride their bikes.

Monday night, my husband worked out at the Y with me. It was like having my trainer Donna there. We did upper body, lower body, abs and cardio. For an hour and a half, it was all work. But like I said, having a partner makes it easier, and the time just flies by.

I am in the process of working on a story about readers and co-workers that are feeling the motivation to begin a workout program. If you are following the challenge and it’s motivating you to work out, go for a walk, or play Wii Fit, let me know. I will have a story all about working out with a Wii Fit this Thursday on the health page in print and online.

I am also looking for people that are interested in helping the YMCA out. The finale to our challenge is a walk/jog/run event on Saturday, Sept. 20 at 10 a.m. at the Stroudsburg High School track. Come help Team Pocono Record support the YMCA by just going around the track for one hour. Each time a team member makes it around the track, it counts as one point. At the end of the hour, all the points will be totaled for each team and the team with the most points wins. Fifty percent of money raised will go to the YMCA, 40 percent will go to the winning team’s charity, and 10 percent to the other team’s charity. My team’s charity is the American Foundation for Suicide Prevention. For more information, email me at mvanderveer@poconorecord.com.

And don’t forget, if you are on Facebook, join our group, http://www.facebook.com/home.php#/group.php?gid=107624354189&ref=ts.

What’s next??

I am meeting with Donna tomorrow. We are going to be working on a story about her – her training, why she does what she does, and what her goals are for me and the YMCA. Then it is time for an intense workout. She sent me an email about what we will be doing, and it sounds insane. I will also get Donna’s tip of the week for you.

Right about now, everything hurts. Between running on the treadmill, pilates class, swimming in the pool, training with Donna and chasing after my kids, pain is my new middle name.

But it’s a good pain!! Or so I am told.

So let’s break down the past few days of my fitness schedule.

Monday – Running on the treadmill at the Y for 40 minutes, and then weights at home with my husband. (Focusing on arms and abs.) He is a tough trainer. I think Donna is coaching him on how hard to push me.

Tuesday – Swimming at the Y with my kids for an hour, and then pilates class. The pool was great. The kids loved it, and it gave my muscles a little chance to relax a bit before hitting my first pilates class in a long time. Pilates wasn’t as bad as I was expecting it to be. It was actually fun, and not too challenging. I am actually looking forward to my next pilates class, and a reformer class. With the new pilates and spinning center opening across from the Y in the next week or so, I will get to do both.

Wednesday – Trained with Donna. We worked on upper body. The last 10 minutes consisted of abs. My arms are not so happy right now. I have been working really hard at home, as well as the gym, so I was ordered to take a much needed break on Thursday. Hey, you don’t  have to tell me twice. But I can’t sit still, so I will probably do at least a half an hour of cardio, but no weight training again until Friday.

I am hoping to take either the “On the Ball” class or another pilates class on Friday. I am planning to have a story in print and online on Saturday about the various classes the Y has to offer. There are many to choose from with all different fitness levels.

Here is Donna’s fitness tip of the week: Set a goal and stick with it. Need incentive to stick with it? Enter a local fitness competition, half marathon or triathlon to give yourself the extra push you need to stick with training. Setting goals and working toward them, plus seeing the progress will strengthen your sense of self worth and independence, two crucial elements for your psychological and spiritual well being.

The finale to this fitness challenge is quickly approaching, and I need you to help me win. Can you walk, run or jog? Join me on Sunday, Sept. 20 at 10 a.m. at the Stroudsburg High School track. Bring your friends and get ready to kick butt for Team Pocono Record. I will blog all the information in the next few days. So get moving and start training. Need motivation? Email me at mvanderveer@poconorecord.com. And if you are following the challenge and doing your own challenge, let’s talk. I am looking for people that are using this challenge as motivation to get fit for a future story.

Don’t forget to check out my story on YMCA fitness classes on Saturday.  And if you are on facebook, join the YFit Media Challenge Adventure group where me and Laurie Monteforte regularly blog.

So Donna changed things up a bit on Wednesday. Instead of the total body workout, we just focused on my weak points – arms and abs. One hour of nothing but arms and abs and I was feeling it!!

We did shoulder presses, dead lifts, pull-downs, front and side raises, bicep curls, lying tricep extensions, cable crunches, back extensions and the ab machine. Of course, she threw a few squats in there, too.

We also discussed an interval program for the treadmill. Since jogging is my new-found favorite thing to do, she wanted to up my game a bit with the interval training. Donna said, “Interval training involves alternating periods of intense work with periods of less intense work for recovery. Because of its intensity, interval training should be done no more than two to three times a week with at least 48 hours of rest in between sessions.”

The schedule that Donna wants me to keep is:

Monday – Resistance training, total body

Tuesday – Cardio Interval (30 minutes)

Wednesday – Resistance training, total body

Thursday – Cardio Steady (an activity where you elevate your heart rate to a certain zone and keep it there for a long duration, burning calories at a consistent rate during exercise.) 30 to 40 minutes

Friday – Resistance training, total body

Saturday – Cardio Interval (30 minutes)

Sunday – Rest and recovery

I finally made it to an exercise class this week. I took “Kick and Core” with fitness instructor, Camille. It was pretty intense, but I held my own. I am finding out that I am more in shape than I expected. After the class, I hit the treadmill for 20 minutes of jogging. Next week, I hope to have a story in the paper and online about the different classes the YMCA offers. By then, I should have taken at least three classes so I can give you my take on them.

Donna’s tip of the week – Stretching is important. Fifteen seconds is better than five when it comes to improving your flexibility. Aim for between 15 to 30 seconds per stretch. And remember to always stay hydrated. Drink two cups of water two hours before exercising and another six to eight ounces every 20 minutes to optimize your performance. Adequate water intake improves energy levels, helps you lose fat faster, removes toxins and waste products from the body, keeps skin healthy, improves digestion and helps maintain your body’s pH balance.

What’s next for me? I will be trying out at least two more classes. One of them will hopefully be an aquatics class. And then back to arms and abs with Donna on Wednesday.

Wednesday afternoon was my first session with Donna, my trainer.  She constructed an intense workout, and boy did I feel it the following day. Then we met up again on Friday and did it all over again. So yes, I am feeling the burn right about now.

She had me doing different squats and lunges with weights, push ups, mountain climbers, abs on the ball, and cardio. It was an hour and 15 minute total body workout. She called it “Total Body Combo Circuit Workout.” In between different sets of exercises, we did plyometrics. These are drills that are intended to connect strength with speed to produce power. Tired is the word that comes to mind right now. Sore would be another one. But so far, so good. She is a great trainer that is enthusiastic and really loves what she does.

Oh and yes..there were measurement taken on Wednesday. My body fat was a bit higher than I expected. It is 10 percent higher than it should be, according to calculations taken by Dorinda, the fitness director. But she said not to worry. I will see that decrease in just a few workouts. And just a note: I have had my BMI measured on the Wii Fit as well as on scales that measure BMI and they always say I am in a healthy range. The pinch test isn’t quite the same, but more accurate (unfortunately).

Other than being at the Y twice this week, I have also done some stuff on my own. I have a little gym in my house with a recumbent bike, elliptical, a balance ball and some weights. I also have a Wii Fit with the EA Active game. That is a great way to get in a quick workout at home. Workouts can be customized, or you can take the 30-day challenge workout in which the game gives you a different workout to do each day. I think that this is a great thing to do in between intense gym workouts. Other than fighting my kids for the Wii or the home gym, it is an easy way to get my heart rate up each day. I also was sent to horseback ride for an upcoming story. While I only went for less than an hour, it was a little bit of a workout.

I promised that I would give workout and nutrition tips weekly, so here is the first exercise tip.

“Warm up your muscles before you hit the weights. Give yourself five to 10 minutes on your cardio equipment of choice to get your blood pumping and raise your core temperature. Warming up can significantly reduce the risk of injury while optimizing your resistance training efforts for faster results,” said Donna Percia, my trainer.

So what’s next for me?

I am going to be taking a step class on Monday morning. I hope to take a pilates class later in the week as well. And Donna is working with me again on Wednesday. Progress here I come!!

Today is the day I have to start keeping track of everything I eat or drink. Here are the guidelines Dorinda Daley, the fitness director and nutritionist sent me to follow.

Do not drink any beverage that has calories. (I drink water and unsweetened iced tea all day long.)

No white flour. Switch to whole wheat. (I haven’t had any white flour in years.)

No full fat dairy, use skim milk instead. (OK..need to make sure to get low fat cheese. That might be a little challenging.)

Lots of water. Drink at least 1.5 to 2 liters a day for starters. (I drink water all day.)

Eat every three hours. Some options are apples, protein bars, nuts, celery, natural peanut butter, whole wheat crackers, low fat cheese. (I aim for every three hours, but that sometimes doesn’t quite happen. I will have to work harder on this one.)

Only one dessert or sweet treat a week. (WHAT?? Only ONE?? In SEVEN days?? Somehow that doesn’t seem fair. But I guess I better get over that quickly.)

Eat lots of protein. Option are chicken, turkey, egg whites, cottage cheese, low fat plain yogurt, fresh fish. (This will be a bit challenging, since I do not eat a lot of meat. Guess fish will be on the menu twice a week instead of only once a week. Dorinda also told me to get some protein shakes to fill the void of meat. Working on that today.)

So, all in all, I am OK with this list. But I am really going to miss my two to three iced chai lattes a week. Guess that will be my ONE sweet treat each week. Remembering to keep track of everything is going to be my biggest challenge.

Today is also my first training session with Donna. We are also doing my measurements. Do I really want to know my percentage of body fat??

I will update my blog tomorrow with my measurements and how my training session went. I will also have a tip or two from Donna to share with everyone joining me on this journey to fitness.