Dropped 22 pounds on the 12-week test panel and 30 pounds overall
Elizabeth Woodard knew she needed to make a healthy change.
“I was up thirty pounds over my ideal weight — meaning the weight I wanted to be at,” she says. A former exercise physiologist, Woodard was already very active, walking six to eight miles every day and going to the gym regularly. So she knew if she was going to drop those unwanted pounds, it meant changing her diet [AARP 2022]. Read her full weight loss challenge article now.
I’m often asked, what’s the best way to get in shape and lose weight in the era of Covid19? The first thing that comes to mind, you must find an exercise activity program that’s relevant for you. After many client consults throughout the years, it’s not surprising to learn – If you don’t connect with an indoor/outdoor aerobic exercise acivity passion, it will be more challenging to achieve a set fitness goal(s) that can be sustained to live the lifestyle and build the ageless body you need, want and deserve now… regardless of the current environment!
To optimally increase energy and become more active to lose weight and strengthen the body, one should start by increasing aerobic exercise daily. To be successful at daily aerobic exercise, you’ll need to find an aerobic activity of interest that motivates you to move more and stick with it. Once you do this, the will power to stay the course WILL happen in a short period of time.
Most aerobic and anaerobic exercise routines/programs center on a 3 to 5 day per week frequency at 30-60 minutes in duration. Personal fitness goals on average look to achieve weight loss, muscular endurance and body tone and increased range of motion and mobility.
Increased muscle bulk and strength gains are typically secondary to weight loss programming requests for a majority of people interested in bodybuilding and sports.
Anaerobic activity is defined, where strength, power and high muscular intensity effort and THR is within 80-90% cardio-muscular endurance effort. Whereas aerobic exercise intesity of cardio-muscular effort can be correlated to: low-medium [50-70% THR effort).THR is often used to monitor heart beat rate/min at the carotid (neck) or radial (wrist) artery at rest, or new technolgies can monitor THR on the fly.
Find a THR monitor that’s right for your active lifestyle:
Target Heart Rate (THR) tells us when to increase or decrease exercise intensity to stay within the fat burning zone “to burn more body fat weight” and achieve the best weight loss or other fitness goal results, stay within the fat burning THR to achieve the objective.
Science shows us that aerobic exercise intensity of effort at ~50-60% THR zone is the fat burning “sweet spot” to burn more fat and reduce body weight (see THR Zone chart above).
How does one determine and build an individual fitness program that will work long term?Many individuals have self-learned through time how to build a program that works for them and have developed a daily fitness habit.However, those who’ve not had success at this approach for lack of resources, or whatever may require the services of a professional fitness trainer to help customize a personalized fitness program that becomes a daily habit.
Who do I consider a professional fitness trainer?An undergraduate [exercise and health sciences] that is certified and experienced in fitness profiling, which should also include: habits and behavioral change strategies, diet and current lifestyle analysis and fitness goal orientation, general health and medical history analysis and postural and body type analysis, etc.Thereafter, capable of analyzing the data to build a fit healthy habits and lifestyle change program that includes a customized fitness program. This will provide the healthy lifestyle change program direction to set and achieve the desired fitness results relevant for the individual.
For many Americans the number one fitness goal is weight loss.
Monitor your weight and body fat loss success by using a “Body Weight Digital Body Fat Scale and/or Auto Monitor Body Weight, Fat, BMI, Water, BMR (Basil Metobolic Rate), Muscle Mass with Smartphone APP… Check out these scales and other technologies now! At: https://amzn.to/3iLbjco
All too often, confirmed by past clients… those who jump on other fitness and diet program band wagons hope to receive the same weight loss and body building results.It is often thought if one follows anothers program, they’ll receive the same fitness results.Sometimes this strategy works – but all too often it fails because it’s not right for every body type, fitness level, medical condition, lifestyle, environmental situation, will power, motivation, etc.
What ever training method or process programs others use to achieve a fitness goal – It won’t work for everyone in the same way all the time. Why?Plain and simple, we’re all wired differently.For example, what exercise activities would best compliment your ability to stay the fitness goal course? Is it the same as your next door neighbor? Likely not.
I’ve seen people buy a gym membership, purchase home exercise equipment they rarely use and/or work out with a buddy that pushes them too hard… , then get too sore, or hurt themselves. Since it was a bad experience they drop out of the program because they began their fitness training program without analysis of current lifestyle habits and environment and fitness levels and goals, etc.
Find the right home DVD exercise program by fitness experts to help you stick with and achieve your fitness goals now!
Increasing exercise intensity is important if the fitness goal is to increased fitness levels and performance above and beyond the norm. But one must ease into muscular endurance and stength intensity effort if it’s been awhile since one has exercised. If you’ve been sendentary for a while, start your exercise with a daily walk to get the muscle memory and circulatory systems and balance conditioned for a faster walk pace.Once you become conditioned to increase exercise activity… there is an intensity of effort, or sustainable “sweet spot” relevant to your fitness goal.
Those involved in intermural or professional sports activities who condition themselves at higher intensity levels can sustain those levels at a competitive levels outside of a gym by using a weighted workout vest.Professional athletes often train above 85% THR intensities conditioning themselves for a muscular endurance and/or strength event. Outside of gyms athletes often train by adding more weight to their bodies to increase intensity of exercise effort to increase performance results.
If you are not conditioned to exercise above 70-85% THR, you”ll likely have a bad experience and/or you’re New Year’s resolution may go right out the window. If you are beginning an exercise program, or it’s been awhile since you trained, stick to a basic aerobic and anerobic exercise program. Then work your way up from there.
Physically fit walkers, joggers and runners and trained athletes workout with Adjustable Weighted Vest Workout Equipment, 4-10lbs/11-20lbs/20-32lbs Body Weight Vest for Men, Women, Kids. Find additional individual sports training equipment for home and field use now!
For the novice, it is recommended a 1:1 session and orientation to exercise programming by a certified fitness trainer.I highly recommend purchasing a seasoned and certified fitness trainer that includes fitness and dietary profiling and physical assessments to build the BEST customized fitness and healthy lifestyle program that’s right for you.Especially if you’ve failed previously at a fitness goal, or have been out of the exercise circuit for a long period of time, or have not been able to stick with any other form of exercise or weight loss program.The cost of these professional services is usually reasonable for the time spent and information gained in programming and follow up consultations.
A good trainer will balance a variety of aerobic and anaerobic exercise activities inside/outside of the gym environment to help you maintain motivation and will power to stay on target.
On the same, or alternate days you may also make a commitment to participate in a low-to-high impact aerobics activity independent of anaerobic exercises… .Such as participating in instructor lead classes, i.e.,Spinning (stationary bike), Zumba [dance moves of salsa, reggaeton, mambo, flamenco, rumba and hip-hop], Yoga, or boot camp exercise classes. Or sign up for a swimming, ballroom dance, or competitive intermural sports (indoor racquetball, basketball, squash, etc.).
Or instead of organized fitness instructor led classes – typical with gym membership, you may be more comfortable, or interested in engaging within a self-paced DVD instructed exercise activity at home; and mix up outdoors on alternate days with other types of aerobic exercise: walking, jogging, biking, etc.
There is also stationary aerobic exercise equipment found in most gyms with membership. Its becoming more convenient during the era of Covid19 – to invest in home equipment at a reasonable cost… Learn more about the variety of exercise equipment for home use and how it can help you achieve your fitness goal. E.g., stair-stepper, treadmill, recombinant bike-steppers, cross trainer elliptical, etc.
What is elliptical?These are aerobic stationary exercise machines that simulate stair climbing, rowing, walking and running and increase range of motion without causing extreme stress on weight bearing joints. Thereby reducing the likelihood of injuries and optimizing the fat burning benefits within the THR – while toning core muscle groups.
People recovering from injury often rehabilitate themselves at a low intensity pace on these types of machines.But don’t underestimate their usefulness.Resistance can be set to provide an intense workout to lose more body fat while toning muscles and optimizing cardiovascular and muscular endurance performance and results.
For intermediate and advanced exercise enthusiasts, if you’ve been working out for years and feel like you’re physical performance, or competitive advantage, or fitness goal is stagnant – you may need the services of a fitness trainer that specializes in competitive task specific/or sports profiling and assessment.A professional sports trainer can help design and develop a program that’s relevant to achieving the desired competitive advantage and overall sports goal.Sports trainer specialists can design a task specific exercise program to get you to the next competitive level.
These 12 intense workouts are by a personal trainer… on 12 DVDs, will get you great results by burning more body fat and building lean muscle in just 35 minutes a day for 90 days. Check out this program and others like it now! At: https://amzn.to/2Fo00c1
Regardless of experience, fitness level or lifestyle change goals, once you become exercise and activities conditioned, don’t be afraid to take your intensity of exercise effort to the next level.Weekly – Try increasing intensity of effort through increased duration and frequency of weekly exercise. You will then burn more body fat weight as you sustain 60-70% THR – get stronger and leaner and look and feel better. Continuous body toning and shaping improvements WILL occur through a sustainable customized fit healthy lifestyle plan and program that’s right for you.
A former client Sid asked specific questions regarding information I posted on MirrorAthlete’s first web site back in 2007. His questions provided an opportunity to share more of the company’s history with other reader’s and reflect on how we got into publishing our first book.
[Sid wrote] “I can’t seem to locate your MirrorAthlete pain chronicles I read back in the early years. I remember it as a unique informational pain management and personalized chronicles website. Have your memoirs been moved? ‘Where can I find them?And do you still take on clients for fit healthy lifestyle consultation and customized fitness and assessment programming? Im also interested to learn more on how you improved your fitness levels after injuries and chronic pain story.”
“A friend of mine coincidentally lives in your neck of the woods. She also recalled like I did, you produced and sold nutritional supplements under the name of Dynamic Dimensions in Tigard and surrounding cities, while offering 1:1 services in fitness assessments in the 90’s for a consulting fee.”
“I’m looking to become more fit and increase muscle mass and lose weight naturally. But now feel I’m losing ground because of lower body joint pain. Although I’m working with my doctor and yet another fitness trainer, ‘they don’t have that unique fitness trainer – pain management perspective I understand you’ve mastered. I see you’re on LinkedIn, FaceBook, and Twitter.
And a City councilor in your home town Tigard, OR since 2011-18. ‘You’ve not slowed down a bit – especially after what I remember of your 5 year mobility challenge.”
“I also hear you walk on average 7-10 miles daily on a regular basis and no longer take on clients. ‘would you consider taking on a former client?”
From the Desk of Marc Woodard,
Sid, so good to hear back from you after all these years. Thank you for reaching out. You and your friends memory of what I was doing years ago is impressive.
Unfortunately I take on few clients these days… however I would make an exception for you. I found it more productive to put that knowledge and energy into a soon to be released ‘Very Unique’ fit healthy lifestyle book – A fitness and health book like no other… now that the book is published, it’s like I’m right there with you. Once you begin reading it the personal touch and consulting logic will be very familiar to you and comfort for others looking for similar lifestyle change support.
I’ve included the personalized fitness and healthy lifestyle programs, processes and practices I used during past client consultations. Some will be familiar to you and a lot of new information I didn’t have at the time, e.g., industry secrets, client cases and stories; and my personal physical adversity challenge.
Once I became my own client’ – I also became forever “Ageless MirrorAthlete” with a renewed life purpose. My job now is to manage personal health and maintain sustainable mobility so I can be there for my family and community for years to come.
To answer your question directly, the pain chronicle link to the old web site contained memoirs throughout 2007-08. I ran that journal for just over a year while I was rehabbing my way back to good health and mobility after disease, injury and surgeries challenged me physically, mentally and spiritually for many years to follow. … Even before this time, and years after working with you, I began to outline a book publication ideal during a 1999 Mexican Rivera cruise. Little did I know, I’d actually published a book in 2019 based on that initial outline. It was larger than any project I’ve ever undertaken… and harder to put into words than ever imaged. I began chipping away at it in 2010. But really got serious about the ideal of publishing the book in 2012.
In 2018 – I thought, “God willing, it will be published this year. …” [Agless MirrorAthlete “Overweight and Unfit No More,” was published, 1 Jan 2019].
In early 2008 I decided to pull the MirrorAthlete Pain Chronicles from the original site and placed some of that context into the book manuscript. The original manuscript outlined in 1999 read more like a bunch of short stories. At that time I was not well versed on how to integrate factual information, with personal experiences and client stories.
“I wrote many manuscript versions after the first one, but still lacked an interesting story line and crux that would capture the heart, mind and spirit of anyone looking to self-improve themselves physically, mentally and spiritually – And would want to refer back to the content time and time again as lifestyle change programming needs occurred.”
Unfortunately for me I was more or less a skilled technical writer… not a creative story teller. Two very different and distinct writing styles. Learning how to integrate the two, including narration is not an easy ordeal.
So there you have it. It took years of failed manuscripts and grammatically incorrect submissions learning how to piece this thing together.
I look back at those Chronicle posts and early article publications from 2007-2012; my writing style and grammar wasn’t good. I continue to slowly update article archives at this site. I have a lot of updating to do on older articles past 2018. I’ve also begun working on a second Ageless MirrorAthlete book which will be self-published by MirrorAthlete. Stay tuned for the sub-title.
Initially I didn’t plan to start a fitness and health information and articles publication web site based business… And still wasn’t sure I wanted to write a book since I didn’t consider myself a good writer. Even today it’s still a challenge to stay focused on writing well.
Recall, I nearly quit writing after submitting my first manuscript…
I hired a self-publishing review service to critique the chapter contents – they thought the content was great – however, they recommended I make ~550 changes. At that time the book was a 25 chapter manuscript.
Well hell, “I might as well have just thrown it in the garbage.” The whole thing was marked up in red. What an Ego-Defeating blow. Like many new authors, I had to make a decision, “Quit or press on, ‘thankfully I pressed on.”
Once I incorporated the principled fit healthy lifestyle philosophy into the umpteenth revised manuscript… “I don’t know – I lost count,” Everything began to fall in place. I knew I had something special and different than anything else out there in the marketplace.
“This is when the real work began – polishing and revising and modifying it to perfection before publication.”
I chose a self-publishing and editorial services to help me through minor book editing, styling and grammatical polishing. I was finally ready to submit a new and improved manuscript unlike the one marked up in red. This manuscript had significantly improved from it’s 25 Chapter version, to a lean 18 Chapters, with a whole lot more bang for the buck.
The new and improved manuscript fully incorporated MirrorAthlete’s 18 principled fit healthy lifestyle philosophy based on unique lifetime experiences, client cases, industry knowledge, fitness consulting trade secrets and a lifetime of relative education and experience.
In ending each chapter I’ve also included my Personalized Fitness Challenge Story relative to each chapters content, including programming processes and practices I used for years for clients like you. The chapters contents are also backed by hundreds of professional citations throughout the book.
And to make it even more appealing for visual readers there are ~50 unique satirical cartoons, including useful tables and forms similar to what I used during 1:1 client consults. Our Cartoonist John Fiedler does not disappoint in humor which support the fit healthy lifestyle change context. Please feel free to learn more about John and his lifetime work by clicking on Ole Fuzz Cartoons.
Sid, now you can catch up with the rest of the MirrorAthlete and Pain Management story…
I’ll admit I’ve become a much better writer from those early years. I know the book quality and competitive writing style and consumer value is there. The recent book reviews after publication are better than I could have hoped for… listing the book as a [RECOMMEND]. This is representative of a grade A book.
It seems prior to publishing I read each chapter a hundred times. And to tell you the truth the content became more captivating to a point where I look forward to a reading it again and again… as I know others will. Often as I read, I still can’t believe I’m the author – It’s almost as if someone else wrote it “I have to pinch myself… ‘Yep it’s me.”
I guarantee – The reader will often refer back to it as I have; a lifetime reference to receive timeless customized fit healthy lifestyle change programming advise to sustain a state of mental, physical and spiritual well-being for a lifetime.
If struggling with physical, mental and spiritual adversity… I know the continuing Personal fitness Challenge Stories at the end of each chapter will resonate on a personal level; and be of great comfort. Especially those with mobility challenges, injury and disease.
Now thousands of consumers like you [Sid] will have my 1:1 consulting services without paying a consulting fee and continue to live life to the fullest regardless of fitness or health condition.
By having access to my timeless principled fit healthy lifestyle consumer truths and programming processes, anyone can experience living life to the fullest and without paying hundreds of dollars in learning how to achieve and sustain it.
Sid, thank you so much for the memories and opportunity to share MirrorAthlete history and update our readers on the making of MirrorAthlete and where to find the book.
“Good health to you and your family!” And thank you for your support.
Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2018-20 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your free monthly newsletter.