OUCH!!!

Everything was going great until I thought..."I should try one of those abs classes". Ya right, I guess I forgot how out of shape I am. Susan's ab class kicked my _ _ _ ! I never realized what a great workout the classes at American Family Fitness would be. I just thought it was a bunch of people jumping and dancing around with little effort. Susan was a great instructor and saw me cheating a few times - she even took the time out to help encourage me...problem was, I did a major leg workout the night before and I could barley lift my legs! I wished I would have had a spot in the back of the class where no one could see me cheat, but no - I picked a spot right in the middle. I'm always thinking "Everyone will be looking/laughing at me acting like a wimp", but that doesn't happen. In fact, it wasn't that bad after all. Everyone around me is either in the same situation I'm in, or so focused on what's going on that they don't see anything else.
I had a great time, but I'm "feeling the burn" today. Yes, that's a good thing.
Next - Yoga!

Tip: Seated, grab some books or an object with some weight that's easy to hold onto. Sit straight, raise the object in front of you (as if you were reaching out to someone) and turn as far as is comfortable to the right, then reverse and turn to the left. Do 2 sets of 15 reps. This will help get rid of those love handles.

If You're Running - Here's the Plan

Run Forest, Run! (That's what they'll be saying to me as I run)
If you're training to run, I have a program that may work for you. Even though it was custom made for me from the "running guru" - Ryan Bayne (History Teacher, Thompson Middle School) I'm sure it can help you out in your effort to run your race.
Ryan's been helping others with their need to run for many years. He's coached middle school, high school, and college athletes. He's worked with some All-American athletes at Mary Washington (Matt Cash was ranked 2ND last year in the half mile at one point and Mae Winchester was ranked 5Th in the nation in the 400 meter hurdles) and knows how to train.
If your interested in having Ryan consult you on how you should train, email me; gmoore@wfls.com
Good luck and get healthy!
If you wish to get the program that Ryan gave to me, click the "training button" to download it. It's in MS Word. Good Luck!!!

Health Food by Uno's???

Great tasting food doesn't mean that it's healthy food. I've been learning more about health and fitness through my training at AFF. I found a restaurant that can give you the best of both worlds - Uno Chicago Grill. They've been voted the healthiest food chain by Health Magazine and MSN.com, and #3 most family friendly by Parent Magazine. It's very convenient to because their located across from American Family Fitness.
One thing that impressed me about Uno's is that they serve gluten free pizza. Many people that have wheat allergies and Celiac disease have to keep away from the "fun foods" that many others of us enjoy. Now they can party with us when it comes to yummy!

Tip: Don't stuff yourself because there's food on your plate. I used to do this, instead take it home and have it another time. : )

PUSH IT!

They were right! The trainers at American Family Fitness told me that when you're sore, don't go easy - push it...to a point. The family did the whole work out on Saturday, but I kept away from the "Legs" portion of the workout. Adwella told me that if I kept it light, that it would help and I'd recuperate faster - he was right. I thought on Sunday my legs would turn to noodles, but turns out they didn't hurt as much as the day before.
My Son and I went back into the steam room. The front desk apologized and said that it's a club rule that everyone wear some type of cover up. No one is allowed in there nude. I told her I'd come get her if I encountered that again. I also said it was no big deal, I've been in a men's locker room before and I thought it was funny. I told her that they may attract new members that are Star Wars fans...having a Wookie walking around the steam room.
Monday is the day I start pushing myself hard so I can make sure I'm ready for the Marine Corps Half Marathon in May. I need to be in shape for this because I have people cheering me on, donating money to T.A.P.S. at the end of the race IF I finish. So wish me luck!

Tip; If you work in an office or are seated most of the day, take a stretch break. Make sure to stretch your arms in every direction, your back, neck, legs, buns, ets. Slowly stretch each side for 3-5 seconds till you feel a tender pull - not pain. When your done, take 60 seconds to breath deeply focusing on something positive as you clear your mind. Breath in through your nose and out of your mouth slowly.

OH NO!

Soon to come...
Cover the children's eyes because I'm about to take my "Before" pictures to prove my...um...condition. I have to admit this is one of the most personal/embarrassing things for me to share, but I know that I have to do it to remind myself what I have to change and that I'll never go back to being in that condition again.
In 6 more months I'll be updating my pics and then after a total of 12 months my final results.
Expect those pics next week.
Yikes!

Day 3...it was a BIG day

This might have been the guy...
So things are going well with the work out. Everyone at AFF is great, and very inspiring. My wife and kids have great motivation because of this and my wife might get into the "Hot Momma" Program - Very cool.
It was American Idol night and we didn't want to miss it so instead of DVR'ing it, we did cardio for the whole hour it was on. A great way to "boob tube" while getting your exercise.
Afterward we hit the machines and then my Son and I went into the steam room. WOW, that was different. I've seen people going in there before...some with shorts and shirts - some without shirts, but it figures the day we go in there it's some old guy that does it the old fashioned way - in the buff. I didn't realize that old people have so much hair on their bodies. He looked like a Wookie. Yes it was a bit weird for my Son because he's not used to being in a men's locker room. But this old guy was very nice and chatty. I was having a conversation explaining that our family has a goal to become healthier, yata, yata, and my Son is looking at me with that "Dad ARE YOU NUTS" look on his face. My Son kept looking at the floor giving me the elbow to get out. Finally when we left my Son says "Dad, please don't tell me that guy will be in there every time we go in there...that's just too weird". I explained that most people wear a towel, but he was old and maybe that's just the way he does it.
I have to say one thing - after looking at that old guy - that's even more incentive to get in shape. I'd rather look like Robert Redford instead of a flabby wookie - no offence.

Tip: Air flexing...
In between breaks at work, during TV commercials, or radio commercials - use your arms and pretend to curl, push, and squeeze those muscles for 2 sets of 10 reps. This is a nice way to tone and relieve some stress or cramped up muscles.

Day Two

OK, so today Gary (one of the instructors) from American Family had the family and I start out at the "University" downstairs to learn the machines. Thank goodness for Gary cause I would have been seated backwards on the bench press. For those of you new to working out...Reps is the amount of times you push, pull, or do something in a row. Sets are counted how many times we repeated the reps.
We did a full body work out (First time around, light weights 1 set, with 12 reps) with a 30 minute cardio workout on the elliptical.
The kids were begging to go in the pool, which gave me an excuse to relax for a bit. My Son and I finished with a 12 minute steam room visit. That was great for the pores and the body.
And I'm sore at the end of the night so we'll see what happens tomorrow when I feel like a truck ran over me.

Exercise Tip:
Every night while watching TV, tighten up your abs during the commercial breaks as follows;
Tighten every other commercial. Since commercial breaks are usually 3 minutes or less you may be doing "1 rep and 2 sets". This will have your tummy flat in 8 months...if you cut back on the fries. Good Luck!

This Is Me Before American Family Fitness

Day One

So I don't know about you, but I haven't worked out for about 10+ years. However I've noticed a dramatic change in my health and appearance. Um, it's not good if you're wondering. So, I decided to do something about it and join American Family Fitness.
I'm doing it for three reasons;
1. I'm running in the Marine Corps Half Marathon (oh God help me)
2. So I can be around when my kids get married.
3. I hope to instill a healthy lifestyle into my kids

So on day one at American Family Fitness, Erin took my family and I around to show us the amenities and benefits of being a member. WOW! It's amazingly impressive facility that breeds inspiration. The cool thing about this place is it's all-inclusive - weights, pool, classes for anything you can imagine and then some.
My wife and kids barely finished the tour with Erin before begging me to work out. I never expected to work out on the same day that we were to sign up - but there's no time like the present!
We all did 30 minuets on the treadmill (moderate pace), then went to the machines to "pump up".
Afterward we climbed the rock wall and finished with a good stretch. Total of about an hour and a half, but a great hour and a half.
Up next...
My first pictures of the "before" me. Ugh.
Oh, I almost forgot - Tell Erin or anyone at American Family Fitness that you're my friend, and they'll give you a free T-shirt when you join : )

Hope to see you there, or hear that you're starting healthy habits!