Aware!; Fitness for Life

You Hi, I'm DD Sharpen. Welcome to this edition of The Aware Show. We're so glad you could join us because we have a special show for you. We're going to help you go back and recapture some of those New Year's resolutions. You know the one that you said you were going to eat right, you're going to lose weight, you're going to get fit. Well, today we're going to help you do that by changing your lifestyle, your way of life, and you can do it with just a little bit of money and just a little bit of time.

Today we're talking fitness, and we're going to be doing it with a couple of experts right here in your own backyard in Pensacola area. We begin with a little introduction of our guest today. To my immediate left, we have Renee Cole. She's the Program Director of Sacred Heart Weight Management Program. And then we have Keith Reeves. He's with the American Academy of Health and Fitness. He's also a certified personal trainer. He's also with the American Council on Exercise. So glad you guys could join us today. I've got my tire on. I'm ready to take our viewers into the world of fitness, and we're going to do it with you all. First of all, I want to give you an opportunity to tell us a little bit about what you do at Sacred Heart and Keith. We'll let you tell us what you do as a personal trainer. We begin with you, Renee. Now, we work with people from all ages, and we also work with people at all different weights. We have people that come in that need medical supervision and want a very structured diet, and then we have what we call our look good, fill good group of people. You want to maybe lose 10 or 15 pounds and just get things in line.

Okay, Keith. I'm a certified personal trainer and also a certified medical exercise specialist, specializing in post rehabilitation, sports specific conditioning and general fitness. And basically, I help people achieve their goals. So if I walk in with all this on and I'm coming to you and I'm saying, Keith, I want to work on the abs. I want to do this. I want to do that. You've got a program for them. I have a program for you. Exactly. Today we're talking about it's not how you get fit. It's how fit you get. And you can do that by simply changing your lifestyle. And, you know, in the world of technology that we live in today, we've talked about this. The same technology that can benefit us in so many other ways can also hurt, especially when it comes to fitness, if we don't do what we need to be doing. We're going to talk about some of those things today here on The Aware Show. Renee, tell us a little bit about the program at Sacred Heart and how folks can come to you all and get the help. They need to get fit. Sure. They don't need to have any kind of referral. So people can just walk in off the street or if they want an appointment call in.

And what we do is we start out with an interview to find out a little bit about what their goals are. How much weight do they want to lose? We use a body mass index chart to find out if they are being very realistic about how much weight they want to get down to. Then we determine whether they're going to need some kind of medical supervision with this or not, which we do have two endocrinologists that work with us, Dr. Issa and Dr. Amish. And they will do some medical screening with them because some people have when they come in, they've had diabetes or high blood pressure, heart problems. And those type of people will need some medical screening prior to going in. So once we find out a little bit about their goals, then we tell them a little bit about the different types of program options we have. Again, a very structured one to where we control all of their decisions about their foods or if a person wants to participate in more with the decision making, then we have a less strenuous type of nutrition program they can follow. Okay. And how do you know that you're a candidate, someone who needs to come through your program?

Good question. Anybody that has a desire to want to make changes and are coachable or what we look for because we're going to be asking them to make changes that we're going to want to do the rest of their lives. Not just a quick, fixed, sad type of diet. Okay. Keep the same question for you. How does a person know that they need to come and actually pay someone to help them get fit? Right. A lot of times it's through referrals. I get referrals to healthcare professionals. I also get referrals through people, friends and family. But basically, if a lot of times people have tried things on their own and they don't get the results that they're looking for, then it's probably time to seek out help. And I would be the type of person that you would look for to try to help you achieve your goals. Okay. And I know I have to put this down because we have some props here today and we're talking about having to come to you and get help and of course to you as well. It looks like what we normally, you know, would consume not that we're doing any commercials for any of these people are picking on any of these items that we have here.

But tell us a little bit about what we have here. Sure. What I brought with me is, you know, our world right now is at a control and we're probably at our all time high with the number of people that are overweight. Actually, 65% of our population is either overweight or obese. By the year 2007, they're predicting that 75% of our population will be overweight. So we're talking one out of every third person out there is going to have weight issues. So what I brought with me is just a little example of what's causing this and some examples would be like our changes in portion sizes. You know, we grew up and get not advertising a certain thing, but we grew up with cereal boxes this size. And this is what our children are being exposed to. In the drink section, you know, it's not uncommon. I went out to a mall and had a cup of coffee with my children and they started laughing at me. And they said, what's so funny? They said, well, mom, you're getting ripped off. And, you know, our children are used to carrying around drinks that are this size. And what's unfortunate is you're talking anywhere from 700 to 800 calories just in a drink alone here.

They're going to begin to eat. So I thought I'd bring a couple of why we're out of control here. And then as this culture, I think Keith will talk about is that we don't move anymore. You know, with technology, we have cell phones drive through everything, computers. So we can basically go through a whole day and not move if we don't want to. It end up. The body fat I brought because a lot of times people, you know, they get on the scale a lot when they're on a diet and they're saying, oh, I only lost five pounds. I can't believe I did all this hard work and only dropped five pounds. Well, I want to give an idea of what five pounds of body fat truly looks like, which is a substantial amount of weight. It sure is. I love Mountain Dew. I love, you know, fruit loops. These are some of my favorite. But, you know, sizes can make a difference. And that's what we're talking about in using these props here today that America, this is what we want to pay our money for, you know, is to have it supersized. And supersized is not necessarily good if we're not doing what we need to do to get some of that off.

And of course, without me telling more about what you guys do, I want you to tell me a little bit more about sacred heart and some of the things that you all do because you're your clients are getting younger as well. Exactly. And I mean, we have what's surprisingly is that we have them as young as four years old that parents are calling in and saying, you know, what can I do to help my child? And ideally, what we want to do is work with a parent because if the parents aren't making changes, the child is pretty much doomed. So it's getting the whole family involved, not just working with one person. And you talk about the latch key, we all are faced with that out there. So it's getting in the house, things that we do want our children to participate with, which we concentrate in our program with more to do the positive things, not the list of what I don't want you to eat or I don't want you to drink. So example is having what I call easy to grab foods, which are fruits and vegetables that do not require any work and can be eaten immediately. And apple, grapes, bananas, and that doesn't require any effort just picking it up and eating it. But having that available, kids will eat it if it's there.

But if it's not there, they're going to start grabbing these other things. It's so much easier for a parent to stop by some of the fast food restaurants and buy and not have to go home and prepare meals that would be a little healthier perhaps with the vegetables and the fruits and things that our kids need. So I can see certainly why it's important to work with the parents. And Dean, we teach them how to put this together fast because we all are working 12, 10 hour days, you know, doing carpools, running around, and that's when these fast food restaurants look very attractive to us. So what we do in our program is teach them how to get out there on the playing field and how to put together a meal in five or ten minutes and be sitting down and not have to worry about planning it out throughout the week. And you're talking about working, you know, anywhere eight to 16 hour days for some people. It's kind of hard or you think it's difficult to work in some type of program whereby you can get a workout and and become fit yourself even though you're perhaps sitting at a desk for the eight hours or you're not as physical for the time that you're, you know, on the clock. But now Keith, perhaps you can tell us some of the things that we can do in looking for an exercise program that would help target our heart rate and that sort of thing. And perhaps you can also tell us too about some of your programs that you do.

Keith, you want to tell us that? Well, when we do that, we want to show our viewers a little information that we've gathered here for them to be able to kind of read along and follow along as to what can help you when you're trying to target your heart rate and why that's so important. I do want to start Didi by saying that it doesn't take a lot of time, even if it's only 10 or 15 minutes of exercise a day, you're going to get benefit from that as opposed to not doing anything at all. So don't think you have to have hours and hours every day to exercise and to see results. You really just need to get up and get moving. And there are some ways actually to incorporate the moving into your day. Don't park so close to your work space. Park away and walk a little bit. Walk to lunch if you can. Just try to think of ways to incorporate a little bit of exercise into your daily routine. And those bouts will actually add up today to talk about the bullets and board that we were showing you with the information on it says that when you exercise, it's very important that when you work at an intensity level that's right for you.

And so it might just be just to walk like you just said to the job instead of up to the curb and that sort of thing. Your pulse rate should be at a level that allows you to exercise safely and receive the maximum cardiovascular benefits and to maintain that at least 30 minutes, three times a week. Is that something equivalent to what you would say? That is. I think that's a good place to start. I would modify that calculation just a bit. An individual's resting heart rate, which is your pulse at rest, is a general indicator of your fitness level. And that can actually be incorporated into that calculation where you're subtracting your age and then your resting heart rate from the 220 and then multiplying by the 60 and 80% and then adding back your resting heart rate. That actually will individualize that calculation, that intensity or how much work you're doing.

And that's going to actually be more benefit and actually a little safer because you can have two 40 year olds, one's a couch potato and then one's a triathlete. And you do that calculation and you're going to come out with pretty much the same numbers. However, if you look at their resting heart rates, the couch potato's resting heart rate is going to probably be much higher than that triathlete. So you can actually individualize that calculation, but it is important that you work out at the right intensity so that you get benefit efficiently and safely. And talking about that couch potato, we're more at risk. Well, we're not doing what we need to do to get fit and eat healthy and that sort of thing of diabetes, heart disease and just a whole host of things. And with African Americans, more so, diabetes and hypertension, high blood pressure. Absolutely. As a nation, we lead the world in those diseases that you just mentioned, obesity, osteoporosis, hypertension, cardiovascular diseases, and we have the best medical technology in the world.

And so you wonder why? Why is that? And it goes back to lifestyle. And as Renee has talked about the nutrition part, the food part, and then the moving part, we sit more than we used to. And so we have to change our lifestyle. And that's really what it's all about. It's not about a six week program or two month program, but it's about a lifestyle and finding a program that you can stick with for the rest of your life. And the interesting thing about you, Keith, is as a personal trainer, your thing is not necessarily a person's weight. No, I don't like focusing on weight. I'd rather focus on what that weight is made up of. Okay.

And I think that's much more important. You look at me and I'll give you an example. If you look at the height weight charts, I'm about six foot one. And that chart says, I should wear about 175 pounds. I weigh 235. So according to the chart, I'm 60 pounds overweight. I think if you look at me, you wouldn't have guessed I'm 50 pounds. No, not at all. So it's what your weight is made up of. Right. And I think that's more important. Focus more on how you feel, how you look, how you're clothing fits, and things like that. It's much more important. When you step on the scale, you're getting. But that's what we want to know. We want to get rid of the cottage cheese thighs. You know, we don't want to, you know, look, we want to look and we want to feel healthy. You know, but when it comes to some of the things that we have to do for it. Well, you know, Gail, I'm just here because we get, we fight this all the time with the scale. And you know, people, well, when I waited home this morning, I waited a lot less and went away today on your scale. And you can step on three different skills in the same day and weigh different weights. So keep this so right.

You know, what we want to focus more on is how are you feeling? How's your health doing? How does your clothes fit? You know, what's going on there? And what's making up this weight that you're losing? Not that it's just a number. Because I think I tend to get off into the weight thing and the inches too and wearing your clothes and that sort of thing. Just probably like a lot of people in one of the ways that I do it, which is the no-carb, the protein diet. I just like to do that because I may not have as much time to work out or that's my excuse. And just changing the way I eat can change, you know, and help me to get the inches off and to kind of lose the weight. That's not always the best way, I would say. And I don't want to pit anyone against, you know, high protein, low carb type diets. But still, I know personally that that's not the overall the best way in the long term. Well, and, Deity, we live in a world where everybody wants instant gratification. Right.

So, of course, I mean, we're all victim to that. And what we want to look for, I mean, any diet anyone uses is going to get some kind of results. And if nothing else, it'll give your body some relief for what you've been experiencing. We find that people have to lose just 10% of their weight, that they already start seeing health benefits. The key here, though, is that you definitely want to look for a diet that's something that you can do for the rest of your life. So, what I think Keith and I both work on together is getting a baseline for everyone and then helping them build from that. So that in the end, they get the ultimate goal that they came in for, which is a better quality life, fitter person, happier person. I can certainly see how that could happen. If you've got the body that you want and you know that you're physically fit, you know that you're also, as you said, healthy, then you are a little bit happier, I think, you know, a little bit more content. And you can help them get that way. Someone walks in and they say, I'm looking for a personal trainer, someone who can help me achieve my goals. What's the process, Keith?

Sure. They come in and I, you know, this is one of my pet peeves because as a personal trainer, I know that this industry is not regulated. So there are some things that you, as an individual, if you're looking for someone to help you like a personal trainer, that you really want to take a look at. And initially, the person should be certified. Now, all certifications aren't equal, but if the person is going through the trouble of becoming certified, then you can put a little more trust in that person. There are some other things as well. Experience. How long has that person been a personal trainer? Does the individual have experience helping people like you and your goals, or do they have other type of experience? So there are a number of things that you want to look at. Anyone can come to me for help. I get people who have never worked out before, to people who've worked out all their lives, and then need help. So I offer a number of things, the experience, the knowledge, and so forth to help any individual that comes in needing help or wanting help.

Well, I know I was going to say this for last, because there should be no price tag on health, but I know that people are wondering that all this sounds good. And we actually have Keith do some demonstrations here on some things that you can do right there in your own home, that are cost effective. But I know that right about now they're beginning to go, well, what's the cost? Maybe you could tell us what's cost is involved. We run classes throughout the week, and then we also have individual interactions with the patients throughout the week. And it averages at about $20 a week for them to participate in the classes, class settings that we have. Okay, Keith. The services that I offer range from simply writing out an exercise program for an experienced person to follow, all the way to supervising each and every session. And so the cost can vary, but typically trainers in this area of charge between $25 and $35 per session will normally last an hour.

Typically, you're going to need two to three sessions per week to do it. But I think if your health is important to you, most people find a way to get it done. You know, you find a way to do it. Exactly. Things that you know can just eat right quick. So why don't we find something that we can do to stay healthy? Does insurance ever take care of some of the costs? Unfortunately, they don't. There's never a situation where diet or exercise program where an insurance... Well, there are situations where insurance will pay. If your doctor has prescribed exercise for you, then typically the insurance company will pay for that. In fact, since health care reform, people aren't allowed to go to, for instance,

rehabilitation for as long now as they were in the past. And those people are being put out and say continue this program with no direction. And so a personal trainer is someone that they can go to and continue with that and actually have the insurance company reimburse the trainer for the cost. Did you also saying that a lot of corporations now actually have well-care programs built into their benefits for their employees? So sometimes they can pay for personal trainers or weight management programs before taxes are taken out to just give them some relief. I think corporations, I think insurance companies are starting to realize that we do have an issue out there. Exactly, and I'd encourage those people to actually check with their companies because there are a lot of companies now that would actually pay for gym memberships and things like that because they realize that a healthier workforce is a more productive workforce. And Pensacola Junior College recognizes that too. They also offer a health and wellness type programs here

on the campus of PJC. So I just wanted to put that out there because you're right, employers who care about their employees will typically try to reach out and do some programs that can help them stay well and healthy so that they're not losing time of sick from work or having these other problems that we alluded to a little bit earlier in the show. So it's really just good business as well as a great incentive for employees. Want to talk a little bit now about some of the myths about dieting and or programs, such as through what you do, Keith, as a personal fitness trainer. And one of them is that we tend to think that as we get older, the body tends to store the fat and different areas seems like it's over here and not over here where it used to be, you know, and that sort of thing. Is that true, does that really happen? Or is it just what exactly is going on with the body? I'll start it out and I'll let Keith have it because we give this a lot.

And genetically we have not changed over the decades, but what has changed is, again, our lifestyle. And as we age, we don't run through the house. We don't jump up and down on the beds anymore. And we don't run out and ride our bike down the street to go to the grocery store. We're sitting. So basically what's happening is we're aging. We just quit moving. Okay, so we're not sitting in, it's just accumulating. Here, it's just we're just not moving. Right, and where you exercise? And where you accumulate your body fat, it's typically genetic, how your mom looks and dad looks, is there a pear-shaped person you're pretty much going to be a pear-shaped person? But that's, but Keith will help us with this because I know that you can change the body's shape through diet and through exercise. Keith, do you have anything to add? I think she said it all. She said I'm out full. What about the cottage cheese thighs? A lot of folks think that that comes from not drinking enough water. And do you know anything about maybe the...

I wish there was a quick magic answer like that. Great water. Water's great. You definitely want to drink a lot of water. Just keep yourself from being dehydrated. But to reduce body fat or cottage cheese legs, it's bottom line. You've just got to be eating the right calories. Bring your calories less than what you're expanding so that you'll lose weight. And the exercise by increasing muscle tissue is going to help get rid of those cottage cheese legs. That's why we're talking about dieting and fitness because the two work hand and hand, you know. They really do. They're part of a recipe. Yes. And you need all the ingredients of that recipe to have that final product. To make it work. To make it work. Yes. Well, very good. Because Keith, we know that you're going to tell us about some of the things that we can do at home, some demonstrations now that perhaps people don't think about some cost-effective ways of getting in shape and staying in shape. Should I talk to us? Sure.

Demonstrate. OK. We were going to bring our motto out. OK. We will do that. If you will come. We'll have crystal come out and show. And before we actually get started in the exercises, I just want to talk about posture for a moment because a lot of people don't really understand posture. We're affected by gravity every second of every day. OK. All of our lives. We're going to talk about how we can help you by helping just to get the posture where it needs to be. And we'll do that right after this. The less art kids get. Good job. The more it shows. Are yours getting enough? Art. Ask for more. All right. Welcome back. We're on the Aware Show. I'm D.D. Sharp. Thanks so much for joining us. We're talking how to diet and get healthy and also how to be physically fit. And we're doing that today with the representative from Sacred Heart Hospital. We have Renee Cole and also Keith Reeves who is a personal fitness trainer.

And he is on the set now with us. We are joined by now a model. We thank you so much for joining us. This is Crystal Bonham. And she, although I'm, you know, ready to get physically fit here, we're going to let you do the demonstrations. First, how about that? Is that OK, Crystal? OK. Very good. Keith, we're talking about how posture can make a difference here and how you yourself as a personal fitness trainer and look at a person and just their posture can tell you a lot about what kind of program they need. Sure. I want to begin by talking about posture a little bit. OK. And something that most people probably don't know. But posture or incorrect posture is the single most common cause, either directly or indirectly, to muscle tightness, muscle weakness, muscle soreness, and painful syndrome. And we're always told, you know, it's children to stand up tall and correct a posture. Right. But that isn't good for everyone. OK. So what I'd like to show initially is is how to find correct posture. OK.

And we're going to let Crystal demonstrate how to do that. And initially, we're just going to look at the upper body and how to get in correct posture. OK. Crystal, go ahead and raise your arms up. OK. This is where we're going to start and we're going to have a polar arms back. Just like that. OK. And then she's going to pretend that she has back pockets. OK. She's going to put her elbows in her back pocket like this and then straighten her arms. OK. So now what we have, pretty much is good posture here. Now we're going to move down a little bit lower on the body and look at the pelvis because pelvic positioning can determine whether you have low back pain or other problem. OK. So now most people, we're going to go ahead and show a pelvic tilt, Crystal. OK. And this basically is just to get people aware of where their pelvic is. OK. So I have them move it around so they can become aware of where it is and how it feels. OK. So we're going to go ahead and get her to move it front to back, tilting that pelvis. And you can see how she's tilting back and forth like that.

So now what I'd like Crystal to do is to find a position that's pretty much in the middle, not one extreme or the other. OK. And what feels comfortable. And then she'll just hold that. So now we're not only do we have the shoulder girdle and good posture but we also have the pelvic and good posture. OK. Very good. Now exercises. OK. I'd like to show some exercises. Let me ask you one question before we do that because most of us just, we don't realize that in that standing and in the way we're doing our posture, as you mentioned about the week and the strong, it plays into the actual what kind of program we need because you don't want to be making a muscle that's already weaker and you don't want to make something that's strong stronger than your disproportionate. Good. And another thing too is what you're doing is not something that all personal trainers do. No.

And they should. I mean, before you start with someone, you really have to do an assessment on that person. A postural assessment, a strength assessment, so on and so forth. And I'm just going to have Crystal just stand like she normally does and just relax. OK. And if you can see her shoulders around it some way. OK. They're around it forward here. Her shoulder is not in line with her ear and has a personal trainer what I'm looking for is I should be able to drop a plum line through her ear, shoulder, hip, knee, and ankle. OK. And right now the shoulder isn't there. OK. OK. And you see this, this is actually a common posture among a lot of people, especially office workers who are over a desk or at a computer where the shoulders become rounded. So basically what we want to do is pull those shoulders back. OK. Now, if I see someone looking like this, basically what that tells me is that the muscles of the anterior, the front, are short, tight and strong. OK. The muscles of the back have been lengthened.

So they're probably weak. So for someone like with this posture like crystal, I wouldn't do any strengthening of the anterior muscles like bench press or something like that. I'm going to have her do more stretching for those muscles and then we'll do some strengthening or pulling to strengthen the back muscles here. OK. To try to correct that posture. OK. It's sort of like a house and a foundation. You wouldn't want to build the walls and the roof before you had a solid foundation. Right. And so that's what you want to work on first is getting a solid foundation. And then you can build the walls and the roof and put all those extras on. And in this case, it's about building a brick house. Exactly. 36, 24, 36. Exactly. Just keep going. Exactly. So I like to work from the inside out. OK. And so those deeper, stabilizing muscles. So I'm going to have Crystal demonstrate using a physio ball. OK.

How to actually work those stabilizing muscles. OK. So I'm going to have Crystal go ahead and kneel down. And then we're going to come across the ball and we're just going to walk it out just to her thighs right there. Very good. And now I'm just going to have her hold that. OK. And basically what she's going to feel is her domino muscles start to work. OK. Do you feel it working crystal? Yes. And this is going to strengthen those deep abdominal muscles. It's going to strengthen the low back muscles and the deep hip muscles. OK. And this is just a starting point. Once you get good at this, you can walk it on out to the shins and make it a little more difficult. Raise the leg, raise an arm to make it more difficult. But this really is starting to build that solid foundation. OK. This type of exercise. So now we're going to come back. And this can actually help too. Most of the time we think that we can do the crunches and the setups and that sort of thing and help the abdomen get to where we want, what the overall achievement.

That's six packs. Right. But what you're doing is you're actually building the walls and the roof when you do that first. And you really want to, again, get that foundation. OK. And this is a relatively inexpensive tool. A ball like this, you can get for $25, $30. OK. So it doesn't take a lot of money. OK. And there's a lot of uses for it. The next exercise we're going to do is called the bridge. OK. And this is still another core exercise. And I'm going to have Crystal actually light down on her back. And she's going to actually put her feet on the ball. So you're going to turn around this way. OK. And we're going to just place the feet up there. And she's going to lifelike, bring her arms to the side. And then she's just going to lift her hips up as high as she can. And she's going to hold that. And again, we're working on those stabilizing muscles, trying to build a solid foundation. Is that helping the abdomen or what is the thighs? Actually, it's working here, everything here. Believe it or not, her abdominals are working.

OK. Her lower back muscles are working. Her deep hip muscles are working. The thighs, everything is working. OK. This ball creates an environment of instability, which it may look easy, but her body has to work in order to keep her on that ball like that. OK. OK. OK. We can come on down. And we're going to now do an exercise that everybody likes to do, which is a crunch. And we're actually going to use the ball to do a crunch, which actually makes it a little more difficult. OK. And you said an exercise that everybody likes, I thought it was just... Oh, help it up. No, no. You see people coming in and they get on the app machine, and they just want to do crunch, crunch, crunch, because they think that's going to reduce their stomach. But actually, it takes that total program of diet, cardiovascular exercise, and the exercises. OK. So Chris, so I'm going to have you come on this side and actually just sit on the ball. Very good. And then we're just going to walk out, and then you're going to lean back for me, and position yourself like that.

We're going to feed a little closer in, just like that. And you can place your hands back there to help support the head and the neck. OK. We don't want to pull on the head or neck at all on this one. OK. We want actually the abdominal muscles to do all of the work. OK. So now, from this position, I'm just going to have Chris to do a crunch. And she's actually going to lift up her shoulders, and come up, and then come down. And we're coming up, and come down. And you can actually see her shaking, which you can see that it is actually working. Yes. And again, because this ball creates an environment of instability, not only is she working those the walls and the roof muscles, but she's also working the foundation muscles at the same time. Because she's trying to stabilize the ball. Exactly. And that's making the muscle have to make her heart OK. Exactly. Because I was just saying, how's that ball going to stay up under their teeth if you're not holding it? Yeah. But that's going to be the real work. That's going to be exactly keeping it there. Very good.

OK. Now, I'm going to put the ball away. OK. And I'm going to bring some more props out. Fine. Let's do it. Can you get those for me? And again, we're talking about how you can just use some simple inexpensive things. Simple to work out. Stay healthy. And you don't have to do that very long either. You don't have to do it very long. OK. 10, 15 minutes. Actually, you can, the 30 minutes that we talked about as far as cardiovascular is concerned, you can break that up to 3-10 minute sessions. OK. And Renee, I know that you can perhaps see how this could help too, you know, dieting and then coming in and working out with the ball and putting that stability on the ball that's an object that's really kind of unstable when we don't have Keith holding it up. Tell us a little bit about how this works. And Dee Dee, when we have patients that come into us, you know, we may have people that are in 500, 600 pounds to where this ball might intimidate them a little bit. But I see that he's got some items here that I know are things that they could be using. I may even have a patient that's in a wheelchair and their big fear is, well, I can't do physical activity.

So I think they're up for a great surprise here that he's going to be able to show them some things that they can use at home. Very good. Sure. What I have here is some tubing, which is very inexpensive. A couple of dollars can get some tubing. And the third advance, which are 50 cents to a dollar. OK. So it doesn't take much. You can actually use household items that you have around the house. Can goods, water jugs, foam book, anything that has some additional weight to it. You can actually use for that. OK. We're going to actually use the tubing here. And the first thing I'm going to have crystal do is actually an exercise for the arms. We're going to do for the front and the back. And especially ladies, they want to work that muscle under here, the one that jiggles when you weigh. That's very important. So let's show them an exercise for that. So I'm just going to have you stand on that end with your right foot or both. There we go. And just take this handle here.

And why don't we turn this way? We're going to bring the arm up like that. We're going to keep the upper arm stationary from the shoulder to the elbow. I'm going to have a bender arm down like this and then extend it up. And now we're working this muscle here, the muscle that jiggles when you weigh. Yes. You will just do a couple more there. No more jiggle when you weigh. No more jiggle. Exactly. Now how much of this and how often would you have to do it to get the desired? Sure. Perfect. Each individual muscle group, you want to work one to two times per week. Keep doing it for us crystal. That's right. One to two times per week. OK. You may want to do 10 to 12 repetitions. OK. Two to three sets. OK. You know, so you're going to do 10 to 12 repetitions. Rest a little bit. OK. And do another set of 10 to 12 repetitions once or twice a week. And that should do it. A lot of times people want to get in and they say, well, if I do two sets, why don't I do three?

Because, isn't that better? What don't I do four? But you're adding stress to your body. And it's really a process. You want to add sufficient stress to cause your body to adapt. But you have to give your body time to rest and to recover. Now, you're saying that Keith, but I happen to know that, you know, you're one of those trainers who, you know, when a person thinks they've gotten and done all that they can do, they're there, you're that, give me five more. You know? So why do you do that? Well, because I have that person's goals in mind. OK. And I'm there to keep them on track. OK. And a lot of times people don't realize what they can actually do. And so I'm there to make sure that they do all they can. OK. They can be all they can be. OK. Now, we're going to do an exercise for the front of the arm. I'm just going to have her stand on the tubing there and then take both handles. OK. And we stand and we're going to, now we're simply just going to do a curl. So she's just going to pull her arms up

and take them down. Oh, OK. Just like that. And these are things actually that you can do while you watch your favorite television show. I mean, if you sit for 30 minutes watching your favorite show, why not work out at the same time? And Dee Dee, that's something we stress with our patients. And the most wonderful thing about this is that they can pack that up, put it in the suitcase so if they're traveling. Sure. Business people can take that on the road with them. You're in your office. You've got lunch. You can eat your lunch real quick and then get a quick little workout in before you go back to the office. Absolutely. Before you know it, you'll have everybody in the office. So they're going to go to the exercise tools to work. Now, and then some exercises actually don't require any equipment at all. And you talked about cottage cheese thighs. OK. So there are a couple of exercises that we can do. Sure. That actually will target the lower body. And the first one we're going to do is call the lunch. OK. And so what you would do is you would start out with your feet parallel, side by side. And basically you're going to take one leg and you're going to step out and then squat down.

OK. And then step back. OK. So we're going to have Crystal demonstrate a lunch where she's actually going to step out, squat down, and push back. OK. And then you just alternate legs. We're going to go with the other one. OK. Very good. And we'll just keep going. And as she does this, a couple of things I want to talk about about this. OK. And that is you want to make sure that you do an exercise properly. So when you step out and lunge, you can go down. Right. This should be straight down. OK. OK. If she goes too far this way, that's not good for your knees. OK. OK. So we stay back here. OK. And we push back. And now this particular exercise actually works everything. The front of the leg, the back of the leg, the gluteus, the whole works. The thighs, inner thigh, out of thigh, all of it. OK. And do we do this to the point of what people say, no pain, no gain? I mean, I don't know. Well, if you have pain, that's your body sin. I don't like this. There's something wrong. OK.

Pain is not good. OK. That's the way your body signals you to say stop. OK. So we don't go to the pain, but you want to keep your goals in mind. OK. So you're going to have to work and stretch your body a little bit beyond what it's accustomed to in order to see that positive adaptation. OK. OK. So again, you want to do probably 10 to 12 repetitions, 2 to 3 sets, once or twice a week on that. And we have one more for those cottage cheese thighs here. And this is a simple squat. OK. And then what you're going to do is stand at what you feed a little wider apart on this one. And then simply, we're going to just squat down. Now, we're going to just have a raise of arms as a counterbalance to help her out. And then what she's going to do is actually sit back. She's going to squat and then come back up just like that. OK. And again, you're working pretty much all of your lower body. Oh, I bet. With this exercise. OK.

And this will actually get your heart rate up as well. You'll start to breathe a little heavier and things like that. Now, when that becomes easier, you can grab a couple of canned goods and hold while you launch or curl or while you squat. And then that'll get your arms involved in it. Exactly. Get your arms involved. Now, you know, we talk about crunches and we talk about setups. Most of us have an idea of what a setup is. But crunches, you know, can you do this a little demonstration of the crunch? What crunches should be done? Yes. OK. Why don't you go ahead and get on the floor there for me, Crystal? And we're going to bring the knees up so that the feet are flat. OK. And she's going to lie down. She's going to press her lower back into the floor. OK. And here's one other thing, too. You always want to tighten up the abdominal region. OK. That's for the stability. We're going to activate those stabilizing muscles. OK. And here's a way to do that. You want to take the area, a couple of fingers below the belly button and you want to pull in and up. OK.

OK. Pull in and up. Another way to think about it, also to activate the pelvic floor, is the cagle maneuver. And that's actually, if you have to go to the bathroom and it's not one around, and you have to hold it, that maneuver. OK. We're going to hold it. OK. So we tighten those muscles. OK. And so we've got those tight. And now she has her hands back here to support her head and neck. But you can also do it in the front. That's why I do mine. It depends. OK. Now, if you have your hands back here, you want to make sure you do not pull on your head or neck. Right. And now, what I'm going to have her do is simply lift her shoulders up. We're going to crunch up and come down. Another way to think about this is your ribcage. Think about sliding your ribcage down towards your hips. OK. Just like that. OK. Very good. Up and down. Up and down. So that's pretty much what a crunch is. And again, you're working the walls in the roof when you work this type of exercise. OK.

And so it's good to do the stabilizing muscles and these type of exercises as well. OK. Very good, Crystal. Anything else you want to tell us right quick? I just want to say, you know, don't think that it takes a lot of time or a lot of money. A little bit of time and maybe even a small amount of money can get you started on a program. It's just getting started. Get out there and move. If it's only, if you haven't done anything, obviously you want to make sure that you consult your health care professional before you actually get started in the program. Certainly. But five minutes at a time and then just build on that. Then go to six minutes, seven minutes, whatever it is. It's just about getting out there and getting moving. Getting started. Getting started. Thank you. So, Crystal, Vaughnum, our model today helping us out and we talked off camera. Crystal probably didn't even want us to say this, but Crystal was actually a track star in high school. That sort of thing. I was talking to her because she's one of the youngsters that we're talking about who's now seeking personal training.

And that sort of thing to get and stay physically fit. Now, here's someone who was very fit, you know, track star, you know, well, basically an athlete in school. Very successful one. But now she said she was going upstairs and noticed that it was harder and harder and she was breathing, you know, more and more. And it was like, what happened? And that's what happens to us. But thank goodness that she recognized early on and she's doing something about it now. But I mean, how many times have we all, and others, you know, younger, realized that they need to get back into shape. Absolutely. Something has happened where we've fallen off and we need to get back on. Absolutely. The key thing, too, is that you said she recognized it early. Instead of waiting until there's some serious health issues going on, but jumping in, taking a hold of it now to a young age is fabulous to say. I don't know that we've given you an opportunity to tell us a little bit more about some of the classes, the content. And that sort of thing of some of your classes on dieting because certainly we can do it by just getting fit and making sure that our portion sizes are where we need them to be. And that we're doing more exercise than basically eating, you know.

But tell us about some of the classes. Well, the classes run for 90 minutes and they're one time of week and we run many classes throughout the week. It depends on whether they're just starting what group they go into. But what we're looking at is, again, working the specific skills of fruit and vegetable consumption, using some meal replacements, working environmental control issues at home. And how to make this diet work out there when we're running around carpooling children and working long hours. So it's a very structured diet that gives them very specific to-dos that we want to make them make sure they're doing on a daily basis. They track it through some very simple recording and they present that to us when they come into the class. And then they also follow up on a Friday, a midweek call with us to make sure that from class the plans that they've made for that week that they're on schedule with it. Very good. Keith, tell us how we've talked about how people pretty much think that they can get into these fitness programs that perhaps that you have. And what we tend to think, before we even come to a personal trainer, actually, is that more is better right off the bat. And we don't realize that we can't just get up there and start walking four miles when we haven't walked at all in years.

You know, tell us the importance of working your way up to some of this. It's sort of like what you've been telling us all along as you demonstrate it, some of the exercises we can do. Right. Well, you always want to make sure that what you're doing is safe and that is effective. And again, we've talked about how making this a lifestyle. So you don't just want to do it for a couple of weeks or a couple of months, but you want to try to find things that you can do for the rest of your life. And so that's what we're looking at long term. And if you start out too quickly, you may injure yourself, you may get burned out, and then you're back to where you started, or maybe even worse. So it's very important to take it easy. You don't have to get it. It didn't happen in a day where you got and you're not going to get it back in a day. It's going to take a little time. But if you're consistent, it'll happen for you.

Now, I've been told too that just simply jump roping, and I don't mean the skip kind, but I mean just the jump roping that you see a lot of the boxers and that sort of thing to just five minutes a day can be a workout enough because I guess you're getting the heart rate up and that sort of thing. So maybe you could tell us about that and some of the other things you could just do. It's just about moving. So whatever you can do to get your body moving, whether it's simple jump roping, or like I said, taking your dog out to the park and chasing the frisbee with your dog, or your kids, or whatever it is, it's just about getting out there and getting moving. You want to get your body moving so that you increase your heart rate, and you get your muscles and joints moving. Renee, and tell us some of the problems and health risks that we get face if we don't really take proper dieting seriously. Okay, well what we're seeing is definitely heart disease, cancer, diabetes, we're seeing stroke, we're seeing osteoarthritis. The diabetes is probably the biggest thing that scares me because we're now seeing children as young as four years old,

they're bringing that age up again. They're coming up with type two diabetes, which did this was unheard of years ago. This was more of an adult onset diabetes, and now we're seeing it in children as young as age four. And the onset of this again, possibly anywhere from just the way we live our lives, and the fast food, the fast of everything, technology, and that sort of thing, and not really paying attention to eating healthy. Exactly, and the enormous amounts of foods that people are taking in, again everything is supersized. You can't go out and order anything without them asking you if you'd like to, big-ey size it for just a little bit more money. I think too, we tend to wait until our children are probably physically, well we can see that they're obese, and we realize that there's a problem, but we really don't know what to do. Right, and that's why we like to treat the parents, and have them come in, learn about how to get activity back into their lives, to bring the right foods into the home, and start practicing it themselves.

I mean, I even have some women that come in there fit, or are a little bit more leaner than with their children, but they want to just get their children involved. Well, the parent though is the one that's usually responsible for purchasing the foods that come in the house, so we want to get them on board, and again it's just giving them simple things to start changing. We give them three basic things to look at, and work on on a daily basis, and come up with a lot of strategies. I know what Keith talked about earlier is throwing the frisbee, doing, running, walking, swimming, the more different things that you can come up with, with exercise, and the more different ways that I can put fruits and vegetables together, and you will tend to do it longer if you have more strategies on how to make it happen. Some people make it happen by looking at alternatives to losing weight. Can you tell us about some of the alternatives out there, including stomach stapling, and some of the other things? Like a liposuction, that sort of thing. Exactly. And, unfortunately, what we like to try to help people do is to first approach it through by just making some changes in their own life, through diet, through exercise. And then if you've tried all that, then maybe go and seek out a doctor that could help you with liposuction, and that type of thing.

But that is not the answer to go right away and try to approach it in that direction. Most doctors would actually turn you away if you're coming and wanting to solve an obesity issue with just a quick fix with liposuction. They want to recommend that you change your health habits first, and then come to them. The stomach stapling, that's something that's very popular right now, which again, there is a, definitely there's a certain group of people that that's maybe necessary for, but it's not, I don't think the first answer to it. And Keith, you're most challenging, perhaps, let's just talk about maybe your most challenging client that you've had to deal with. Is it a weight issue, or what have you found that has really made you have to really earn your money to help somebody achieve their weight loss goals, and perhaps just their turn fat into muscle? Well, I'm glad you said that because fat and muscle is actually different tissue.

And we have it confused sometimes. Yes, and so you cannot turn fat into muscle. There are two different types of tissue, body tissue. So that doesn't happen. And then I hear a lot of times when people start to work out, sometimes they gain a little weight before they start losing weight. And they say, well, okay, muscle weighs more than fat. Well, a pound of muscle and a pound of fat is a pound. They're equal. It's just that muscle is denser than fat. And we'd much rather have the muscle. For a number of reasons, because muscle is metabolically active. Why we're sitting here now talking, our muscle requires energy. So the muscles are burning calories. As we speak, the fat is just sitting there. It's like a savings account for your body that your body doesn't want to go into. It wants to continue to save. So, you know, really, again, it gets back to lifestyle. And the challenge is actually talking to people and getting them to realize their lifestyle.

And getting them to realize that the way they feel, the way they look is primarily due to their lifestyle. Now, there are other factors, but a lot can be changed through changing your lifestyle. And so that really is the biggest challenge for most of the clients that come to me, that want help. I tend to try to focus on getting them better from the inside out. Okay. Then necessarily always looking for that cosmetic quick change. And that's so true. I mean, people want that quick fix. And I think that's probably both of our biggest challenge with a lot of patients that come to us and clients that come to us is that they want it now. Guilty. But once they start, once you get them started. Sure. And they realize that they feel better. And that they didn't realize that they did not feel good before. Because after a time, it becomes normal.

Right. You can't miss what you never had. Exactly. So once you get them to try it, then they realize they have more energy. They're able to do more things. They feel better. Then they start to look better. And it's snowballs. And so they just want to continue on with it. Because I have to say, as much as I do the no-carb thing or the protein diets, it can be physically draining. I mean, I'm tired because you're trying to deplete yourself with the carbohydrates. And that's your energy, you know, that kind of helps you get going. And so I do notice that there is a difference. And then you know that it's a short time, a short term thing, not necessarily something you can do over the long haul. Because you've got to have carbohydrates. And I know you can have healthier ones. But, you know, it's just, you play with what works for you. And then you have to realize eventually that you have to do something long term to achieve your fitness goals. That's something that I have to deal with as a personal trainer. But I think Renate might be better able to speak to this and talk about carbohydrates. And, you know, carbohydrate is a very general term.

And so when you say carbohydrates, I have to say what carbohydrates are you talking about? Bread, pasta. So maybe Renate can touch on that. That is a good example. Because the carbohydrates that we definitely want people to consume a lot of. And we actually use the word more is better. Okay. And then you can find the fruits and vegetables. Right. They're high in nutrients. They're high in water content. They're low in calories. They're high in fiber. So if I do too much, this is probably your closest to magic food that you're going to get. If I do too much, it just comes through me the next day. Right. Save money. It really is. I tell my clients it's much easier. For instance, you know, a couple of green beans. Uh-huh. It's probably about 50 calories. Like a slice of bread, which is about 70 calories, regular white bread, or even a medium-sized baked potato is 200 to 250 calories. Right. So you would have to eat five cups of green beans to equal one medium potato. There you go. It's very hard to overeat on those good vegetables. Oh, yes.

Those vegetables and fruits. Good notes. And they're good for you. Yes. You can devine without the calories. Right. Very good. We thank you so much for joining us. I think we're going to give you an opportunity to tell us how we can get in touch with you. If you want more information on the Sacred Heart Weight Management Program. Okay. And you can call us directly at the 416-5555 number. And, uh, or stop by our office. We're right there in the Sacred Heart Health System in the Medical Mall. Okay. And keep breathes. Tell us more how we can get in touch with you. If we want more information on personal training. Sure. You can call me at 291-8345. I'm based out of Powerhouse, a Robyson Fitness, which is on 9th Avenue in Creighton in that Windixie Shopping Center. Okay. So you can either call me or come by and be glad to talk to you about your fitness goals. Okay. Thank you so much. Renee Cole, Sacred Heart Weight Management Program. Keith Rees, personal trainer. Thank you all for joining us. Also, thanks to Crystal Bonham, who joined us as a model a little earlier in this show. Talking about, it's not how you get it.

It's how fit you get right here on the Aware Show. We're so glad you could join us. And we hope that you've learned something that will help you either get back on to your goal of getting fit and eating healthy. And thus, that, uh, maybe that New Year's resolution that you made. For now, that's all the time we have. Until next time, stay tuned. Stay aware. Bye-bye. Bye-bye. Bye-bye.