Diona came to Giddy Up with her friend Stephanie(who has been very successful as well) on a mission.She was determined and confident that she could reach the goals that she had set for herself. She has at times been on a roller coaster ride with weight loss in the past but is now determined to make this a lifestyle….as long as she can eat a mini cupcake or two every now and then. In 49 days she has lost…
Lost 17 lbs
Lost 9 inches
Gained 2 lbs of muscle
How did she do it?…in her own words
I took the things that Trina told me to do from a nutrition and exercise standpoint and executed them. I followed my nutrition guidelines 100%. I was also apart of the 10-20-30 challenge where I lost 7lbs. I was exercising 3 days at Giddy Up and at least two other days on my own. I also had the support of my work-out partner Stephanie Houston who encouraged me when I had my cravings, sore from exercising and didn’t always feel like going to the studio. I definitely had my weak points, but just stayed focus and kept my end goal in mind. I wanted this time to be different than any other time. The system works, you just have to trust it and stay patient.
On Monday July 13th, 10 ladies started the 10-20-30 challenge! Each lady chose whether they wanted to lose 10lbs in 30 days, 20 lbs in 60 days or 30 lbs in 90 days. Collectively we lost over 50lbs! Our top performers were Elke Monahanand Diona Gooden who each lost 7lbs! This was not an easy challenge for any of these ladies. Congrats to everyone that participated in the first phase, I am very proud of all of you for sticking it out til the very end!
We are now in the second phase of the challenge for those ladies wanting to lose 20lbs.The second phase is a little different for the first. It is important to change up things and not let the body get used to their diet or exercise routines. Here are some of the things that they will encounter:
much harder work outs
reduced caloric intake
increased carb intake but reduced fat intake
follow the meal plan guidelines
stay within the goals of those guidelines for calories, carbs, protein, sodium, fat and sugar
If you or someone you know is interested in the challenge , please let me know.
This month’s hardest working award goes to Mhani Porter! Mhani started her journey with Giddy Up 14 weeks ago. She has been able to lose 13 lbs ,13 inches and build 2lbs of muscle!
She has a goal to lose 20 more lbs in the next 60 days and she is well on her way. Early on in her training Mhani began to experience pain and soreness from prior injuries with her back and knee. A pain that many of you can relate to. In spite of it all, she worked hard through the pain missing very few sessions because of it. When Mhani is in the studio she is determined to get through her workouts and keeps a positive attitude. To make sure she continues to see progress she ensure she stays within her nutrition guidelines. Many would give up if they had to deal with her pain and the fact that her progress may be a little more gradual because of her injury. Although Mhani would like to lose all the weight yesterday, she has come to terms that it will be more of a journey than a sprint. I am always impressed and inspired by her will and determination, something that I strive to make apart of my daily life.
Great job Mhani, you deserve all of your success!
Let’s welcome the following ladies to our family for the month of July & August!
You’re not feeling your best. Should you exercise when sick or sit this one out? How to decide….
You have been so great about your new exercise routine, rarely missing a day since you started up again. Then all of a sudden you are waylaid by a cold or flu.
What should you do? Should you skip the treadmill or forsake that Pilates class for a late afternoon nap? Will it be hard to get started again if you skip a day or two? Exercising When Sick: Should You or Shouldn’t You?
The answer depends on what ails you, experts tell WebMD. For example, exercising with a cold may be OK, but if you’ve got a fever, hitting the gym is a definite no-no.
Fever is the limiting factor, says Lewis G. Maharam, MD, a New York City-based sports medicine expert. “The danger is exercising and raising your body temperature internally if you already have a fever, because that can make you even sicker,” he tells WebMD. If you have a fever greater than 101 degrees Fahrenheit, sit this one out.
Maharam’s rule of thumb for exercising when sick? “Do what you can do, and if you can’t do it, then don’t,” he says. “Most people who are fit tend to feel worse if they stop their exercise, but if you have got a bad case of the flu and can’t lift your head off the pillow, then chances are you won’t want to go run around the block.”
Personal trainer and exercise physiotherapist Geralyn Coopersmith, senior manager of the Equinox Fitness Training Institute in New York, has this to add: “The general rule is that if it is just a little sniffle and you take some medications and don’t feel so sick, it’s OK to work out. But if you have any bronchial tightness, it’s not advisable to be working out.”
You really need to know your limits, she says. “If you are feeling kind of bad, you may want to consider a walk instead of a run. Take the intensity down or do a regenerative activity like yoga or Pilates because if you don’t feel great, it may not be the best day to do your sprints,” says Coopersmith, the author of Fit and Female: The Perfect Fitness and Nutrition Game Plan for Your Unique Body Type.
“A neck check is a way to determine your level of activity during a respiratory illness,” adds Neil Schachter, MD, medical director of respiratory care at Mount Sinai Medical Center in New York. “If your symptoms are above the neck, including a sore throat, nasal congestion, sneezing, and tearing eyes, then it’s OK to exercise,” he says. “If your symptoms are below the neck, such as coughing, body aches, fever, and fatigue, then it’s time to hang up the running shoes until these symptoms subside.”
How Long Will You Be Sidelined?
An uncomplicated cold in an adult should be totally gone in about seven days, says Schachter, the author of The Good Doctor’s Guide to Colds and Flu.
A flu that develops complications such as bronchitis or sinusitis can last two weeks, he says. “The symptoms of cough and congestion can linger for weeks if not treated.” In general, the flu, even if uncomplicated, can make you feel pretty rotten for 10 days to two weeks.
The best way to avoid the problem is not to get sick in the first place.
Exercise in general can help boost your body’s natural defenses against illness and infection, Schachter says. “Thirty minutes of regular exercise three to four times a week has been shown to raise immunity by raising levels of T cells, which are one of the body’s first defenses against infection. However, intense 90-minute training sessions like those done by elite athletes can actually lower immunity.”
Gym Etiquette When Exercising With a Cold
It’s one thing if you decide to exercise when sick, but how do you keep from spreading it to others in the gym? And what about you if they are the ones exercising with a cold?
“Be careful that you are not blowing your nose constantly. And you should be using a towel and putting it down on every surface you touch and wiping it off when you are done,” says Equinox’s Coopersmith.
“The value of hand washing cannot be overstated,” Schachter says. “I recommend washing hands before and after using the restroom, before meals, after using public transportation, and after returning home from school or work.”
Also carry alcohol-based hand sanitizer gel in your gym bag to use when you realize that you have come into contact with someone who is sneezing or coughing.
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