workout and exercise

As we’re concentrating on our reps, trying to stay balanced on the red ball, remembering to breathe, we hear the voice of Dr. Tim saying “All day, every day.” Sometimes he’ll only say “all day” and we’ll hear the response from the Junior “every day.” Sometimes we’ll hear Rose imitate him so well that you’d swear it was Dr. T himself. Rose and I will giggle like crazy because it doesn’t take much to entertain us; and we wouldn’t tease him if we didn’t love him. Sometimes I’ve tried to imitate him and I realize that I’d better not quit my day job; so I do what I do better: I start to think...
How did it get to be the end of January already? It seems just days ago that I was sitting in a restaurant in the Midwest with 3 dear friends at the holidays. I was sipping a martini whilst feeling a tinge of guilt over the empty calories when one of my friends mentioned that I looked really fit. First of all, we all love each other, but we’re not prone to commenting on each other’s looks. Secondly, I was amazed that the state of my fitness was noticeable due to the heavy winter clothes I was wearing. Her comment made me think about some of the lessons that I’ve learned from Dr. Tim about...
So one night I’m working out at PW when Dr. Tim hands me the red boxing gloves. “Good,” I think. It was a stressful day and I like the idea of punching something without suffering consequences. I’m pretty much in the zone, but I notice Dr. Tim telling another client to do some chin-ups. Another thought: I’m glad he’s the one who has to do them and not me. Punch, punch, punch; down on the floor for some push-ups, still glad I don’t have to do chin-ups. Then I hear Dr. Tim telling me it’s time for my chin-ups. Surely he’s jesting. No such luck. I look up at the bar and wonder how I’m going to...
Equipment When choosing equipment, less is always more. The simpler the better. Exercise equipment that is complex, expensive, sensational or surrounded by hype is usually a big waste of time, effort and often the users results. Fitness machine manufacturers design equipment with 2 things in mind, profitability and ease of marketing.They make machines for the masses not for the individual.I am not a fan of fixed, plate loaded machines. They are designed with general, fixed, uncomfortable and inappropriate specifications. As a Doctor, I find most machines are designed for men, with a large...
I recently commemorated an anniversary of sorts. A year ago I made a commitment to take my journey to better health to the next level. It entails an eating plan and a more rigorous exercise regimen. I have kept a daily diary of my food intake and exercise. I’ve lost weight, lowered my body fat and increased my strength and endurance. Along the way I’ve learned a few things that I’d like to share. I’ve learned that diet and exercise are important (nay - essential), and I’ve also learned that a positive mental attitude is just as important. I’ve learned that no matter how tired I am when I...
I was chuckling to myself on Saturday as I left the gym after a great workout. Exercise has now become such an important part of my life that in addition to several weekdays, I go to the gym on Saturdays when I can. There was a time not too long ago that I barely exercised at all. Now I keep my gym bag in the car at all times so I’m always prepared. There was a time when I could not tolerate even the thought of perspiring. Now if I don’t break out in a good sweat, I think I haven’t worked hard enough. There was a time when I counted the minutes until the end of a session. Now I’m amazed at...
Protein : Eat between .7-1.0 Grams/lb. of bodyweight per day. (e.g. if you weigh 200lbs. then consume between 140g-200g of protein) Carbohydrates : For energy and metabolism. Good ones are oats, rice, whole wheat bread, noodles, etc… eat between 1-1.5 grams/lb. of bodyweight per day. Be sure you are calorie deficient : A calorie intake in the range of 1500-2000 calories is needed if you are interested in getting CUT. Calorie deficient means you are putting out more energy than you are taking in. The most effective way is to continue your workouts as planed and add about 30-40 minutes of...
Today is an important day in the history of our country, but it’s also important in my own history as I journey on the road to better health and fitness. This may sound trite, but I will share it with you nonetheless. I went clothes shopping the other day, an activity in which I had not participated for quite some time. Something overcame me and I decided to try on a mini skirt. Lo and behold, it fit me—in 3 sizes smaller than I would have worn last year at this time! Talk about freedom! I’m free from feeling uncomfortable in my own body. What a celebration for my efforts of diet and exercise...
I’ve accomplished something that I find absolutely unbelievable. During a recent workout with Dr. Tim, I did 1000 ab crunches. You read correctly—1000 ab crunches. What’s more unbelievable is that I did it twice in the same week. In my wildest imagination, I never thought that I would be able to do this. When I began my sessions with Dr. Tim, I could barely do 50. When I reached the 1000 mark, I was almost speechless with wonder. Dr. Tim’s demeanor was cool—as if to say this was his plan all along and he knew I’d get there eventually. There’s certainly no magic involved here, just a...

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