Everyone is an ATHLETE!

By Kimberly Pemberton

Personal Trainer, XTERRA warrior, and mother of 3  

Everyone is an athlete.  Everyone, no matter your physical limitations can start a fitness program. Fitness begins when an individual desires to make healthy eating, aerobic and muscular resistance exercises part of their daily lives.  Fitness has many benefits that will improve the quality of life.  Regular fitness training will enhance the activities that you truly enjoy. Here at www.aJakeBreak.com, we will help you get started with a comprehensive fitness program.

Life fitness or functional training is different from training for an athletic event.  Life fitness is training to live a healthy life.  Functional training is a way of training for everyday living. This will help you walk up stairs with more ease.  Or to bend over to do the laundry a little easier.  After mowing your lawn, you will be able to play with the children.

People have a hard time getting started with a fitness program for many reasons. Many questions that we get are: how am I going to fit exercise in my already busy schedule?  Where do I start?  How often do I exercise?   What exercises do I do?  Who can help me? www.aJakeBreak.com will answer those questions and more!

How can I put fitness into my schedule?
1. Put "me" time into your calendar. 

2. Make your fitness routine the same each week so when you wake up in the morning you know today is Wednesday - I have a lunch workout.  Or today is Sunday - I have a workout right after church.
3. Let people around you know your fitness schedule.  They will know that you are unavailable at that time. They even may join you some of those times.

3. A health club close to work would be a good choice so while you are out, you can get          your workout in.

4. A health club close to home may be most convenient so that on the weekends you can keep up your fitness program.

How often do I exercise?

1. The minimal amount of moderate to intense physical activity (above your normal activity at work or home) most days for at least 30 minutes.  This will help reduce the risk of chronic disease in adulthood.

2. 60 minutes of moderate to intense physical activity most days will help maintain a healthy body weight and prevent unhealthy weight gain.

*  Ask your physician first and gradually increase you level and time of exercise.

What exercises do I do?

1. Cardiovascular exercises should make up 3 - 4 days.  Cardiovascular exercise or aerobic activities are exercises that involve large muscle groups in a repetitive rhythmical movement for at least 20 min.  This can be done in 2 - 10 min segments a day. 

2. Resistance or strength training should be done 2 days a week.  Resistance training can consist of calisthenics, free weights, or performed on machines.  Each of the major muscle groups should be included (arms, chest, back, shoulders, stomach, low back and legs).

3. Flexibility or stretching can be done daily.  Holding a stretch at least 15 seconds at a time.

How do I deal with the disinterest or boredom?

1. Find a positive friend or a group to workout or train with.  This will help in accountability and motivation.

2. Plug into a MP 3 and listen to your favorite music or pod cast.

3. Watch your favorite TV show, news program or sporting event.

4. Do an exercise that you enjoy and would most likely stick with such as group fitness, riding a bike, walking in the park, or swimming.
5. Reward yourself.  If I complete all my exercises this week I can go to the movies or buy that new pair of jeans (make sure it is not food related).

Who can help?

1.Me! Just drop me an email with a question about fitness or exercise, and I’ll write you back – promise! This e-mail address is being protected from spambots, you need JavaScript enabled to view it

2. Your physician can direct you to the best fitness experts in you area.

3. Certified fitness experts in you community.

To begin you fitness program:

First - mark you calendar. 

Second - determine which cardiovascular exercises, resistance training, and stretching exercise you will do. 

Third - find a place to do the exercises.  

Fourth - determine if the facility you are going to provides group fitness. 

Firth - determine a distraction technique.

Last (but not least) - remain positive!   

Clear your mind, lace up those shoes, bring along a water bottle and begin a new lifestyle with a healthy happier you! Find that inner athlete and let him/her out!