Westport Road * Taylorsville Road * Clarksville, Indiana
http://louisvilleathleticclub.com/

Vicki's Fitness Log

January 14th, 2010
Tomorrow I'm going to LAC to do a ladies express power work-out with a small group--directed by our awesome trainer, Caroline! It's a total body work-out in just 30 minutes...can't wait to try it!! I worked out yesterday with Caroline at LAC and we did the machines--lat pulldowns, step-ups, tricep & biceps, push-ups...(I did 40 total!), planks & side plank dips, and more. I feel just a bit sore today, but it's such a good feeling to know that I'm doing something powerful to achieve my New Year's Resolution! Hey, make plans on joining me on Saturday, Jan. 23 from 12-2 PM ! I'm broadcasting live from Noon-2:00pm, and you can join me for a FREE workout and spinning class at 1:00pm!!!

January 8th, 2010
Last workout was Wednesday with Caroline we did free weights—flys, bench press, V-ups, and bicep curls…plus lunges with hand weights, lat pull-downs, medicine ball twists, and ab work on the bench….I’m already feelin’ stronger every day. And LAC is awesome —bright, friendly and HUGE—I love it! I’m incorporating power walking and tennis into my routine for my cardio. Come and join me!!

January 4th, 2010
Well, I've started 2010 out RIGHT....I'm working out at LAC (Louisville Athletic Club) on Westport Road! Caroline is my Personal Trainer, and let me tell you, she has me on track to look great by Derby! I worked out with her on Saturday and Monday, and have another appointment with her this Wednesday morning. Yes, I'm sore, but truly, I already feel FABULOUS...our muscles were made to be worked!! Please join me--since I just started this program, let's get in shape together...e-mail me and we can compare notes!! :-) Talk soon...remember WE CAN DO THIS!!!!!!!



Featured Article

Top diet and nutrition tips for women
http://helpguide.org/life/healthy_eating_women_nutrition.htm

• Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. Try to find minimally-processed or locally-grown foods whenever possible and make these foods the mainstay of your diet.

• Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.

• Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss. Over time, this could lead to a decrease in bone density and osteoporosis.

• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.

• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

To find healthy recipes, please visit: http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex

Top 10 Reasons Why You Aren't Getting the Most Out of Your Workout
http://www.womenfitness.net/10tips.htm

You start on a journey to work out with great enthusiasm and excitement, you sweat, you strain, and you huff and puff and then you don't see the results you were promised. You are disappointed not to see a change in the mirror, the scale hasn't budged and your clothes are still too tight. The question that strikes you is - Why???

Here are top ten reasons why you might not be getting the most out of your workout.

Warm-up - Always remember that if you don't warm up your muscles properly you are opening yourself to muscle strain and other injuries. Don't you let your car warm up before you drive it, so why aren't you warming up your body before you work it? You must always stretch the muscles to be used before you can put any additional stress on them. Take a walk, jog in place, jump rope to get your heart rate up in order for your body to handle the increased activity about to take place. Let the warm up period last for 5-10 min followed by another 10-15 min of either, progressive or static stretching.

Your form - Always remember that each exercise must be done properly in order for that particular muscle group to obtain the maximum benefit from the workout. Do every movement correctly, each relaxation and contraction of the muscles must be completed or positive growth will not take place. Watch yourself in the mirror or have a trainer watch you and help you to maintain correct form during your workout.

Number of repetitions - make sure you do the correct number of repetitions for each exercise, always go to muscle fatigue, in other words lift the same weight how ever many of times you are capable comfortably. Starting out with eight to ten reps at each weight. Once you are comfortable with the weight being used, start increasing the weight. This is the way muscle tissue break down and then repairs them to increase size and muscle tone.

Number of sets - do at least three to four sets for each body part in order for each muscle group to get a complete workout. Larger body parts like legs and back can take a four set workout each week and the smaller body parts like arms will do fine with three sets for biceps and three for triceps.

Rest and repair - Give sufficient time in between workouts to the muscles for rest and repair in order to obtain maximum growth. For instance, if you work your legs on Monday, lay off them at least forty-eight hours before working them again, until Thursday.

Cool down - Always cool down properly after a workout. A proper cool down from exercise also helps to prevent muscle soreness after a workout.

Nutritional Supplements - discuss supplements with your physician or dietician to make sure your body has all the proper vitamins and minerals it needs to not only maintain itself, but to assist it in muscle growth.

Water -Remember, your body needs plenty of water to keep itself properly hydrated during weight training. If you feel thirsty, it's an indication that your body is already dehydrated. So make sure to drink a minimum of eight- ten glasses of water daily and more during your workout.

Balanced Diet - You must have the proper balance of protein, carbohydrates and fats in order for your body to work efficiently and expedite muscle growth. Without the proper fuel, your body will not function correctly. Fad diets & fasting will only deplete your muscle tissue and drain off important fluids and electrolytes from your body. Take in fewer calories and burn off more fat. Remember, a lean body automatically burns more calories.

Sleep - your body will recover faster, put on better muscle tissue, and you will look and feel better after getting a good night's sleep. Never exercise within four hours of bedtime, don't eat a heavy meal before bedtime and avoid caffeine before bedtime. If you have been through a good, productive workout during the day, your body will probably be ready for a good, sound sleep. If you find that you have neglected any one or more on the above list, correct the problem, give a few weeks and you should start to see that you really can get the most out of each and every workout. And soon you will start to look and feel great and be even more motivated to keep working out.