[Sportsandrec] Sportsandrec Digest, Vol 78, Issue 8

Thu Aug 9 21:41:34 UTC 2012

Bill

I like the visual motavation.

Tennessee Association of Blind Athletes
1081 Zophi Street, Nashville TN 37216
Email:      tnaba at bellsouth.net
Phone:     615-390-4178
Web:        www.tnaba.org
----- Original Message ----- 
From: "Bill Kociaba" <williamkociaba at comcast.net>
To: "Sports and Recreation for the Blind Discussion List" 
<sportsandrec at nfbnet.org>
Sent: Thursday, August 09, 2012 4:27 PM
Subject: Re: [Sportsandrec] Sportsandrec Digest, Vol 78, Issue 8

> Hay Kelly,
> Its so nice to hear someone else using the exact same type of training 
> motivation with their clients.  When I had my gym I had a scale only 
> because everyone insisted on it.  Whenever someone told me they wanted to 
> lose X pounds I would tell them to just go home and take off their clothes 
> and look at themselves in the mirror and use that mirror as the measuring 
> stick not the scale.  OK most of those reading this can't look in the 
> mirror but you get my point.  I also used to do the "buy a cute new 
> outfit" thing with female clients.  But I would tell them to spend a 
> little too much and hang that hot little dress(or whatever it 
> was)somewhere they would constantly see it to be reminded of their goal. 
> If the outfit was a bit on the costly side that is further motivation to 
> fit into it.  "I spent all that cash on it I have to be able to wear it" 
> And it worked far more times than it didn't.
>
>
> Bill Kociaba
> CRUISEONE
> Bill at Ycruise.com
> 954 227 7772 or Toll Free 877 227 7775
> 7600 Wiles Rd, Coral Springs, FL 33067
> ----- Original Message ----- 
> From: "Kelly Thornbury" <kthornbury at bresnan.net>
> To: <sportsandrec at nfbnet.org>
> Sent: Thursday, August 09, 2012 4:43 PM
> Subject: Re: [Sportsandrec] Sportsandrec Digest, Vol 78, Issue 8
>
>
>> I've been avoiding the "disabilities and fitness" discussions because 
>> when there are 15 or more responses and many of them leave the whole 
>> prior message in the thread, well, I'm a slow reader and could get in an 
>> hour on the bike :)
>>
>> I came across one message that talks about "losing 20 pounds..." and I 
>> urge you not to look at weight loss in this way. The only good reason to 
>> put a scale in a gym locker room is to make sure you rehydrate 
>> sufficiently after your workouts.
>>
>> So, instead of thinking "I need to lose 20 pounds..." and being derailed 
>> by the mental stress, the effect of adding muscle while losing fat on the 
>> numbers, and the hormone swings that affect water weight, try this 
>> approach instead; and hey, if it doesn't work, go back to jumping on the 
>> scale.
>>
>> Rewards are an important part of reaching any goal, and I find this works 
>> well with many of my clients, especially the females...Go out and buy an 
>> inexpensive, but nice, outfit that you really like, but buy it a size or 
>> two too small. Then, work, through exercise and nutrition, to get into 
>> that outfit. Muscle is denser than fat tissue, so even if you don't see a 
>> change in the scales, hopefully you will in how your clothes fit, and 
>> that's a great indicator of your progress. And just think, when you reach 
>> your goal you will have a great new outfit...And maybe your significant 
>> other will reward you (and him/her self) by treating you and your new 
>> outfit to a nice dinner.
>>
>> Then, buy another outfit...
>>
>> Or, instead of buying a new outfit, just about everyone has that "nice 
>> pair of jeans that are now a little too tight" somewhere in their 
>> closet...
>> (Except me probably, I don't wear jeans)
>>
>> My ultimate point above is, don't worry about the numbers. If you 
>> exercise regularly, don't follow the "all bacon" diet, and you don't 
>> allow yourself to get into the "obese or morbidly obese" range, you have 
>> reduced your risks for cardiovascular disease, and that's what "being 
>> fit" should be all about.
>>
>> Now, finding time to exercise (and this has probably been covered 
>> before)...
>> The AHA and the ACSM recommend a minimum of an accumulated 30 minutes of 
>> moderate physical activity on most days of the week...Yes, there are 
>> other recommendations involved, but this is the basic "minimum." Now, 
>> accumulated means you can engage in as little as 10 minutes at a time, 
>> but it should be at least 10 minutes and the overall daily accumulation 
>> should be 30 minutes. "Moderate" is normally defined as 3.5 times your 
>> resting "effort," or 3.5 times your basal metabolic rate. In the real 
>> world, this is about the effort to walk 3.3 mph on level ground. To make 
>> it simple...moderate means you can carry on a conversation, but you 
>> cannot sing your favorite song. "Physical activity" is anything that 
>> raises your heart rat to that "moderate" level...Things like vacuuming, 
>> dusting, mowing the lawn, washing the car, all count, as long as it is 
>> moderate and lasts at least ten minutes.
>>
>> Making time to exercise...While you are sitting around in the evening 
>> watching TV...How about sit ups, push ups, or some exercise band work 
>> during commercials? That's at least 8 minutes of resistance work every 
>> half hour. How about taking the stairs instead of the elevators? How 
>> about using a carry basket instead of one with wheels to get 
>> groceries...and this has a double impact because you may think twice 
>> about picking up a 2-liter of soda (an extra 4.5 pounds) or a package of 
>> Double Stuffs (another pound)...You will get a lot more bang for your 
>> effort with pasta, rice, or fruits and veggies.
>>
>> Every time I sit down and think "I don't have time to exercise today" I 
>> quickly come back with "I could be doing something right now, especially 
>> since I'm thinking about it!"
>>
>> The next time you sit and think of reasons why you can't exercise, think 
>> about how many of those reasons are really excuses that have alternative 
>> solutions...We may not be able to read printed material, but we can get 
>> the same information (aka the same results) from Braille...right???
>>
>> Kelly
>>
>>
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>
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