back to basics
Basic 8 to get in shape By Ryan Schlehuber
Resolution Solution 2013
Daily News features editor
If you’re thinking of getting into (or back into) shape but don’t know where to start, the best person to ask is a fitness trainer. Todd Davis, a National Physique Committee body builder and an International Sports Science Association-certified personal trainer at Snap Fitness in Greenville, said beginning to — or getting back into — shape includes eight workout steps that can be done in an hour. Snap Fitness offers this Basic 8 program, along with personal training advice and advanced programs for members. “Since it’s a full body workout, you can do any of these steps in any order, as long as you do everything,” Davis said. “With the Basic 8, it’s best to do half cardio and half weight-resistance lifting.” After a few weeks, those who stick to the Basic 8 will start seeing improvements and then can figure out other workout options. The key to sticking to your New Year’s resolution of getting back into shape is to keep your workouts fun, Davis said. “You have to keep it enjoyable,” he said. “Find something you like to do and do it. Getting a friend involved with it helps, too. “The biggest thing, though, is just getting started,” he added. “It takes time to see results. Once you start seeing results, it gets easier.” Below are the Basic 8 workout steps along with some basic, helpful tips from Davis.
the Basic 8 Time to shape up
of weight loss challenge with friends, co-workers or fellow fitness buffs can also be very helpful. “The thing to remember is that it takes time,” Duffield said. “However long it took you to put By Mike Taylor on the extra weight, that’s how long it’s likely to Daily News features writer take you to take it back off again. You can usually expect to see some small changes in about The last piece of whipped-creamed fruitcake four weeks. has gone stale and been tossed out. The few “It’s definitely more fun to put it on than take remaining Christmas cookies are now so hard it off, but we have some pretty good fun in here that, if thrown, would be considered danger- (the fitness club), too.” ous weapons. The last inch of eggnog in the Al Guilfoyle, owner of The Club Fitness fridge is beginning to resemble a fifth-grad- Center in Greenville agrees that honestly assesser’s science project. ing weight loss, and the time it takes to achieve It’s past time to clear away the detritus of same, is the only way to ensure success. this year’s holiday feasting. But even after Most anyone can shed pounds through diet the last of the Figgie pudding is sent alone, he said, but keeping them off and down the Dispos-all’s grinding throat, achieving your peak physical health requires evidence of the holiday treats remains. exercise, as well. It’s all there for anyone to see. The “You need to set realistic goals,” Guilfoyle jeans that no longer quite fit, the shirt said, “and nobody can do that for you better that remains untucked, not for fash- than a professional. It helps to have someone ion’s sake, but to hide the burgeoning who can screen your likes and dislikes and your Erin E. LeGrand, D.O. Ruth A. Bruce, D.O. love handles that weren’t there in personal health history, your family history, October. helle Becher, D.O., FACOOG Janice Russell, whether you haveOGNP sore joints, are on medicaThe holiday’s been fun, but now it’s tion, smoke, drink, or are under a doctor’s care. time to pay the piper. “Once we know that we can say, OK, here’s Let’s be real. It’s never going to be as where you are for your sex and age group and much fun taking the pounds off as it was here’s where you want to be. From there, we can ree convenient locations: putting them on, but it doesn’t have to be a design a program based on proven benchmarks.” hardship, either. All it takes — accordCar s onreal Ci t y I t haca Gr e e nv i l l e Guilfoyle adds that people new to exercise ing to area fitness experts — is a little dedi- often go “off the wagon” because they don’t 639 E cation Main Stand a willingness 114 N MaintoStface the fact 1014 E Washington see immediate improvement, or if they do, the 989-584-3107 989-875-4800 616-754-9552 you’re going to have to invest some time and improvement isn’t as dramatic is what they effort. were hoping for. Taking off weight both sensibleservices... ing a wide range of obstetrical andinvolves gynecological “They need to start small and have some eating and a realistic workout regimen, guidance getting from point A to point B,” according to Tiffany Duffield, fitness manager Guilfoyle said. “Of all the people who start an DaVi nciRobot i cSur ger yat Snap Fitness in Greenville. Trying P e / Pe r i me nopa us a l& tor do too exercise and diet Hys t er ect omy os t me nopa us a lTr e a t me nt program, it’s the 10 percent much too soon is a recipe for failure,P she says. who adopt it as a permanent lifestyle who see “The trick is in being consistent,” Duffield Lapar os copi cHys t er ect omy Pr e nsaid. a t a l& P os t pa r t um Ca r e the real changes in their lives. “There’s no sense in beating yourself D up every Lapar os copy e l i v e r i e s “The best thing people can do is set realistic day. Ifc you do that, you’re not going to stick with goals and take advantage of professional help Ur odynami csdonei nt he of fi e Cont r a c e pt i on( MI RENA,PARAGARD, it. You can’t get up every morning beat up and in achieving them.” Pel vi cFl oorTher apy expect to repeat the process over NE X P L A N O N ) and over.” Of course, I nt er St i m Ther apy I nf e r t i l i t yTr e a t me nt the best advice, Guilfoyle said, is Instead, Duffield added, those hoping to to not splurge around the holidays and avoid start out Cr yoabl at i ondonei nt heof fic eshed some holiday flubber should Fe ma l eSe x u a lDy s f unc t i onadditional pounds and inches putting on those evaluaHys t er os copydonei nt heof fice by obtaining an expert fitness Ro ut i nePa p , P e l v i c & B r a s tfor Ex a ms of us, that’s advice to begin with. e But most tion, followed by low- that comes too late, and we probably would Pr e me ns t r ua lSy ndr ome Es s ur e( t ubaloccl us i on)donei nt heof fice impact cardio train- have ignored it anyway. nopa us a lTr e a t me nt Manyot hergynecol ogi cs ur ge r i es ing tailoredMe specifiThe bestnt wer can don now H o r mo n e R e p l a c e me e a t me t is lace up the sneakEducat i ononWomen’ sHea l t h cally to individual ers and headT for the gym. needs. Motivational BoneMi ne r a lDe ns i t y techniques, like takmtaylor@ staffordmediasolutions.com ing part in some sort (616) 548-8273
n Realistic goals are the key to losing holiday pounds
“How much weight you want to use varies with each person. Everyone is different. But you should be able to do three sets of 12 repetitions at each machine.”
2
Leg extension
Center for Women’s HealthCare
Center for Women’s HealthCare
Ruth A. Bruce, D.O. Janice Russell, OGNP
Erin E. LeGrand, D.O. Michelle Becher, D.O. FACOOG
Three convenient locations: Carson City 639 E. Main St. 989-584-3107
Ithaca 114 N. Main St. 989-875-4800
(done in the office)
• Hysteroscopy (done in the office) • Many other gynecologic surgeries • Education on Women’s Health • Pre/Perimenopausal & Postmenopausal Treatment • Prenatal & Postpartum Care • Deliveries • Contraception (Mirena, Paragard,
3
“With bicep curls, start with your arms all the way down and, when you’re pulling up, flex your biceps.”
Lat pull
“Each rep should be slow and controlled.”
4
Ab crunch
“With the lat pull, use only your fingers as hooks and don’t squeeze because you want to use your back muscles, not your biceps. See Basic 8, Page 4C
Make a Resolution to... ... save more and spend wiser.Make PFCU your partner in financial health and prosperity in 2013.
Greenville 1014 E. Washington 616-754-9552
Offering a wide range of obstetrical and gynecological services… • da Vinci Robotic Surgery • Hysterectomy • Laparoscopic Hysterectomy • Laparoscopy • Urodynamics (done in the office) • Pelvic Floor Therapy • InterStim Therapy • Cryoablation (done in the office) • Essure-tubal occlusion
1
Bicep curl
• Infertility Treatment • Female Sexual Dysfunction • Routine Pap, Pelvic & Breast Exams • Premenstrual Syndrome • Menopausal Treatment • Hormone Replacement Treatment • Bone Mineral Density
Nexplanon)
188742
Main Office 534 N. Lafayette St. Greenville (616) 754-7192 Branch Office 7473 N. Storey Rd. Belding (616) 794-2505
www.preferredfcu.com
188757