Wolfe's Law and how it applies to YOU.

Wolfe’s Law, the basis of resistance exercise

1.      1.  Apply stress to connective tissue and it grows stronger (this includes bone)

2.     2.   Remove stress and over time connective tissue weakens.

3.       3.  Exceed the physiologic limit of connective tissue and the structure ruptures. (can be partial or complete rupture).

What does this mean to you?  If you exercise, i.e. apply stress to connective tissue (bone, cartilage, tendons, ligaments), over time if will get stronger.  This means that at any age, you can improve how your body functions.  How exciting that we can aid our bodies in healing and improving themselves, simply by applying a stressor (exercise)!

Further, if you stop exercising, over time your body will weaken; that means that not only will your muscles weaken and get flabby, but the structure holding your body together will also weaken and get flabby.  Listen folks, this isn’t just about how you look, or whether you are fat or thin or somewhere in between.  This is a whole different ball game here.  This specifically refers to how your body will function over time based on your actions.  Are you ready to fall apart yet? I know I’m not!

So what do we do with this knowledge we now have? 

Wolfe’s Application:

1.      1.  Apply stress systematically

2.      2.   Allow connective tissue to increase in strength

3.      3.  Remember stress is both compression and shear force.  These are the two forces which cause injury.  So we cannot exceed the physiologic limit, or what your body can tolerate.

4.      4.   This applies to both musculoskeletal structure and cardiovascular structures.

In other words, we design a program that challenges your body, your heart and lungs, and also your musculoskeletal system, and increase it slowly over time to apply the stress systematically.  This will allow your body to get stronger over time.  This in turn will raise the physiologic limit (the high end of what you can tolerate), which means your bones don’t break as easily, your cartilage remains stronger and cushions your bones better, and your muscles, ligaments and tendons don’t rupture as easily.

The Secret

The Secret:

Ok, I've figured out the secret.  Again.  In order to lose weight, you have to have ALL of your ducks in a row.  All of them.  So, if you exercise, but eat whatever you want...forget it.  If you watch your food, but let your muscle waste with no exercise...again, no go.  If you exercise, but don't put your all into it- a lazy effort, let's say-  You get lazy, sluggish results.

Trimming down a bit in the last month has taught me again just what effort is necessary, but it CAN be done.  Diligence, people, diligence!  Stick with the program.  Don't eat garbage, and you know what I mean!  Write down your food, get yourself to the gym, make the all out effort.  "Excuses are the nails that build houses of failure", so make your house strong, healthy, and successful. 

We are all a work in progress, and we can all make improvements.  Whatever you are trying to accomplish this week, know that I am on your side.

Melissa

Fueling your Fire...

This week, I wanted to share something that I read, that is consistent with my paradigm regarding meals.  I feel strongly that smaller meals, eaten more often, help to boost your metabolism.  This is based on research that is commonly known at this point, but is confirmed yet again below. 

Often I'm told that this isn't practical for folks, they are just too busy.  But listen, any weapon that adds strength to your arsenal is one we've got to get on your side!  Think about a fire.  When you build a fire, you don't start with huge logs.  You start with kindling, the very smallest first, then slowly and consistently you add a bit larger kindling until your fire is burning brightly.  If you want your body to burn consistently, and burn at it's hottest, you've got to add kindling, not smother your fire!

"You must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some almonds with an organic apple.
No matter what, do not miss that snack. It's important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating."
–Natasha Turner, naturopathic doctor, author of The Hormone Diet

Breakfast!!

Breakfast-the most important meal of the day

 

What you choose for breakfast can make--or break your calorie intake for the rest of the day.  Eating too heavily can use up too much of your calorie budget, but not eating enough can set your up for being behind the eight ball all day; extra hungry and overeating for lunch and dinner.  Additionally, skipping breakfast overall will decrease your metabolism for the rest of the day, seriously counterproductive!

 

So, what should you eat for breakfast?  Light mixes of protein and carbs are best, with an eye to whole foods, not processed.  Below I've listed a few options that will be great, energizing and healthy breakfasts that will keep you feeling full with a reasonable calorie count:

 

*Nature valley granola bar + banana=290 calories

*1 piece whole grain toast+ 1 TBSP peanut butter+fruit (can vary depending on your fruit option/1 cup berries or whole fruit like nectarine or apple or similar)=280 calories

*1 egg, 1 piece whole grain toast, 1 piece of fruit=210 calories

*Oatmeal (heart healthly portion is 3/4 cup dry)+ 1 cup berries (YUM!!) 194 calories

*Lowfat cottage cheese (1 cup of 1%) + 1 cup berries  247 calories

 

There is really no reason to be hungry when you eat healthier options like these.  I whole cup of berries is only 84 calories!!  I mean if you're hungry, grab a cup!  You will not ruin your day with choices like this!  Plus, you're getting all sorts of antioxidants and phytonutrients. 

Now, go have a healthy breakfast, and have a great week!  Melissa

Ab exercises!!

 Crunches with a Leg Raise

Starting Position: Begin by lying on your back with your arms stretched over head and 1 leg straight.
Form: Exhale and as you bring your leg to 90 degrees crunch forward with your upper body in an attempt to touch your toes. Hold briefly at the top and slowly lower to the starting position.
Personal Trainer Tips: Repeat for 8-15 repetitions on each leg.
If your neck gets fatigued, gently support your neck with the opposite hand from the straight leg and just reach with 1 arm. (i.e. touch your right foot with your right hand)

Star Sit Ups, Exercise of the week...

 Star Sit Ups

Starting Position: Begin by lying on your back with your arms stretched out to the sides.
Form: Exhale and sit up reaching your left hand to your right foot. Hold briefly and lower back to the starting position.
Repeat on the other side. Perform 8-15 repetitions on each side.
Personal Trainer Tips: This is another challenging ab exercise.
If places some pressure on the lower back because of the full sit up motion and movement in the legs, so it is not recommended for someone with a back injury.

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Ab Exercises to Lose Belly Fat Are not Enough!

Remember, if you only do ab exercises to lose belly fat, you'll never reach your goal because you cannot spot reduce fat from under your skin simply with stomach exercises.
In order to lose stomach fat and get a flat stomach you need a comprehensive fitness and diet plan.

Now that you've had that talk with yourself...

about what you want to accomplish, and why, you need to make a decision.  And it has to be definitive and achievable, so think carefully about this before you try to commit. 

Perhaps the weakest reason and the least likely to work is that you want to make a change solely for appearance.  When that's the goal, it's easy to lose sight of the bigger picture, and to get frustrated.  Because none of us will ever be completely perfect, right?  Even if you decide to have plastic surgery, the results are rarely everything you had hoped for, and sometimes it makes things worse.  Focusing on more concrete goals like taking an inch off of your waist in a month are more in line with actual accomplishment.

So, let's take an example of the process:
Q:  What do I want to accomplish?
A:  Take an inch off my waist in 4 weeks.
Q:  What do I have to do to get there?
A:  Cut out desserts and exercise 1 more time a week

This is just one example.  Maybe your goals are healthier eating.  This might be represented like this:
Q:  What do I want to accomplish
A:  Eat healthier
Q:  What do I have to do to get there?
A:  Stock up on whole foods like whole grains, fruits and veggies.  Throw out unhealthy options that are currently in my house.  Limit eating out, or choose healthier restaurants or healthier menu options.