Tag Archives: workout

Slim Chicks SHOULD Workout 2

Ms. ME here on a #WomensWellnessWednesday and I’m revisiting a post originally written back in 2013 on one of our previous platforms. Seems like at the start of each year people make plans to start taking their physical fitness more seriously. Why do you think you start seeing more gym ads in December?

Vote below to tell us what you think of that hashtag.

So why did I feel the need to revisit this post. Because here we are eight years later and I still, prior to the corona-tine (Covid-19 quarantine), heard the same annoying, comments:

“You are so slim. You don’t need to workout.”

“What are you working out for as skinny as you are?”

“You must not eat. That’s why you don’t gain any weight.”

That last comment was made by one of my current associates who should I guess it is wasn’t for distancing due to Covid-19 would recall that I do eat ALOT, and might even be able to recognize how my weight does fluctuate up and down. But sadly the other comments often come from women older than me and also noticeably larger than me. I don’t say this to insult but only to point out that maybe it never dawned on them that the old saying “an ounce of prevention is worth a pound of cure” could be applicable in the area of weight and size maintenance.

All of the currently slim women out there, please don’t wait until your weight becomes a problem to get active. On some level I’m talking to myself also as I have been ignoring my daily reminders to exercise lately. In another post I mentioned that I will start later this month because I have some things going on, one of which is making sure you all have new posts on a consistent basis.

But back to the point…

Do you realize how much harder it is to get a 190 pound load moving as opposed to a 120 pound one? This just goes back to science class, you know, an object at rest tends to stay at rest. The same applies to an object, in this case your body, being in motion.

This doesn’t mean that you need to start some intense 2 hour daily workout plan tomorrow. It’s difficult enough to get motivated these days with everything that 2020 threw at us. If you’re struggling to get motivated, click here for some suggestions.

Literally, most mornings I get up, stretch and do a couple of good ol’ jump ‘n’ jacks. It’s mostly about creating the habit of working out now. Having that habit increases your chance of maintaining a healthy weight (whatever that is for you) and decreases the likelihood of you becoming an overweight older woman sending negative vibes to a younger woman trying to take care of herself .

What exercises do you like to maintain your physical wellness?

*The actions recommended in this post are the author's personal thoughts and not to be viewed as medical or professional recommendations.

Wine, Women & Wealth seminar – May 2016

This month we have another first time male (gasp!) speaker, physical trainer Colby Ebanks. He spoke about what to look for in a personal trainer before opening it up to the audience members’ questions.

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A Personal Trainer Should:
  1. Focus on your goals more than anything.
  2. Tailor make a fitness program for your specific needs.
  3. Vary your workouts from day to day by how you feel.
Colby mentioned that trainers that he has worked with in the past have their own goals and agenda for their clients and don’t really take into account what the client wants out of their workout plan. If this has been your experience, he suggested to either push your trainer to make the switch or find another trainer.
On the second note, he clarified that you can tell if your trainer ahs made a plan specifically for you based on whether he or she has looked at you analyzing how you are built and what health and physical condition you are in. Lastly, he spoke on how stress and other emotional issues can have a physical effect on how your body responds to your workout on any particular day. Therefore a good personal trainer will be able to vary your workout based on the type of day you’re having.
Here are a few of the audience questions and his responses:
Is there an advantage to vegan/vegetarian diet?
For the average everyday person there is no advantage to being vegan or vegetarian. Those diets are advantageous only for specific physical conditions, like people who have high blood pressure, blood sugar issues, or a hereditary predisposition for certain health concerns.

I have an active job so do I need to work out?
The professional recommendations  are 300 minutes of  light/moderate exercise per week or 150 minutes of high intensity exercise per week.

There were some different types of exercise he mentioned that you may want to add in if your job did meet the 300 minutes of light/moderate exercise recommendation, so check with Mr. Colby Ebanks for the specifics.

The next speaker of the evening was the one and only, the original WWW male speaker, Frank Demeno.

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He began by asking the audience what do you think of when you hear the words ‘financial plan.’ Some of the responses from the audience were

  • Saving money
  • Investing
  • Retirement – IRA/401K
  • And surprisingly, Life Insurance (the topic which Frank was going to speak)

The audience member who mentioned life insurance had a personal story which I found moving. Her family thought they had done the right thing in purchasing term life insurance for her mother. Unfortunately, however, her mother outlived the term &  they only received $1.57 when she died.

People are often sold on term life insurance because of it’s low cost and don’t think about the reality that the majority of these policies expire without paying out (i.e. you don’t die during the term). The common phrase is to ‘buy term & invest the difference’ which is a good idea until you insert people. Americans don’t tend to invest the difference; this is a nation of consumers. That’s why a permanent life insurance like an indexed universal life policy is like a better strategy.

But permanent life insurance is too expensive?
Is it really? Yes it costs more but you can’t outlive your policy as long as you make those monthly contributions and you build cash value. Cash value that you can use tax-free, whereas with the other investment options (savings and retirement plans) you’re paying taxes continually or when you need the cash during retirement. What’s more expensive: sacrificing a little bit now to have a lot later or being in dire need later during your retirement years or during the turmoil of losing a loved one?

Well I’ll just buy term and be very dedicated about investing the difference to build up savings for myself and my family.

Life insurance builds a financial future by saving money, but you get the estate up front. An indexed universal life policy is like buying term and having the insurance company invest the difference for you. But while that investment is growing, if you happen to die your family still gets $250,000.

If you had to spend $70,000 now for a quarter million dollar estate, could you pay it? Most people would answer “No.”  Well, how about if we do it the American way & set up a payment plan $175 a month?

Now if you tried to save $175 each month, how long would it take you to get to $250,000? Frank had the audience calculate it and it would take about 119 years. So let’s say you get the inexpensive $250,000 10 or 15 year term policy and save $175 a month. At the end of the term, 1) you don’t have a $250,000 saved and 2) you no longer have a life insurance policy that pays out $250,000 on the event of your death.  Now you’re 10 or 15 years older making the next term policy a little more expensive and maybe challenging your monthly $175 savings plan. Which do find to be the more sound path to take?

 The last point Frank made this evening was if you take a 1 year old & create a $250K policy, they would be a millionaire by their sixties. So grandparents instead of that trip to Disney World, contribute to your grandchildren’s indexed universal life policy.
Ladies, if you’re in the Jacksonville area be sure not to miss June’s Wine, Women & Wealth seminar with summer travel tips and how to create your own pension. Check back for more details.

My fave fitness app

About a week ago a friend of mine mentioned having a gym membership but needing some help with what routines to do. The cost of a personal trainer was prohibitive. Immediately my favorite fitness app, Fitocracy came to mind and a post I reblogged last year. The portion of the post can be found below along with the link to the full post. The individual exercises that you can pick are mentioned. However what wasn’t mentioned in the post (possibly because this feature was added later) is that Fitocracy has routines that you can pick from based on your goals. This is what makes this app tops in my opinion.

FITOCRACY

Fitocracy is a great way to stay motivated and meet like minded people who actually want to help.

I’ve been using this website for a while now and it acts as my main source of motivation. At the base of Fitocracy is a system of tracking your workouts (through their free web application, or the iOS and Android apps), getting points for each of your exercises, and then leveling up when you reach a certain amount of points. This is actually a surprisingly great way to stay motivated as you aim to keep advancing yourself each time you exercise, you end up getting addicted to earning leveling up meaning you have another reason to get out there and keep going.

They have a large database of exercises which you can choose from making it quick, easy and satisfying to track your workouts

The motivation gained just by being able to level up just by exercising is enough of a reason for you to start using Fitocracy, but another great reason is the awesome  and helpful community. Have a question? Need to get someone to check on your technique? Someone in the Fitocracy community will be willing to help you get things right, and they’re great at motivating you too.

[Check out Fitocracy here]

Read the full article on other fitness apps here https://suddenrealisation.wordpress.com/2013/01/27/my-most-useful-fitness-related-tools/