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The Health and Fitness Express contains
the random and organised thoughts of John Miller
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Here at Fit and Healthy, our boutique fitness centre for regular folks
in the Post Office Building in the Jamison Centre in the Canberra Suburb
of Macquarie, there are a few members who have set as their current
heart's desire the goal of looking sharper by the end of August. One of
them's me. It's my daughter Lisa's wedding in London on the 29th.
I don't know what happened but the summer coat this year was heavier
than last season's winter coat, so there's a bit more work to do in the
exercise department and a bit less work to do in the eating department.
So, what I've decided to do is to give our Saturday 10.30am class a bit
of an Exercise Watcher focus which means providing people with a copy of
- the Aerobic fitness Diary so they can record their aerobic fitness
training behaviour each week
- the Hourglass Diet, so they can stay focused on the top of the
Hourglass,
wherein lies the good food, rather than the bottom of the
Hourglass,
wherein lies junk food, those foods to which large proportions of
people are intolerant, and, of course the poisons.
THE INVITATION FOR CANBERRA RESIDENTS
If you're a Canberra subscriber to the Health and Fitness Express you're
welcome to attend the Exercise Watcher class. The investment - $55 per
month. You'll bet a program which is the next best thing to personal
training - at a fraction of the cost.
SOMETHING GOOD (FOR NOTHING) FOR NON-CANBERRA RESIDENTS
If you don't live in Canberra you'll get something good, for nothing.
Just send me an email and I'll send you a copy of the Aerobic Fitness
Diary and the Hourglass Diet - on one proviso, that you report back on
progress at the end of each week.
I'd like to know how many Aerabytes of aerobic physical activity you've
achieved and how many kilos (or part thereof) that you've peeled away
from your body.
I read in last week's Time Magazine that people who are serious about
attaining and then maintaining their ideal weight, weigh themselves at
the same time every day. Then if they notice the scales moving too far
in the wrong direction they can quickly make a correction in exercise of
diet over the next day or so.
The Diet pundits don't agree with this sentiment, suggesting to people
they wait until their trousers feel tighter. I don't agree. Keep track
of what's going on on a daily basis. I find that the best time for a
daily weight in is after the morning ablute and shower. Jump on the
scales in the buff. They have been known to lie, but it's a very rare
occurrence!
Record the score on a piece of paper stuck to the back of the bathroom
door. It'll keep you honest.
Anyway, back to Saturday morning. If you're in Canberra come on down to
Fit and Healthy at 10.30am. You can weigh in at 11.30am, after you've
finished your workout.
The focus of the class is the same as all of our classes - some aerobic
vigour, some strength training to improve muscle bulk (which elevates
your basal metabolic rate) and a 15 minute stretch.
AEROBIC TRAINING PROGRAM
Here are some rules of thumb for your aerobic fitness training program.
GOOD BETTER
BEST
Sessions a week
4
5
6
Minutes per session
20
30
40
Heart rate 120 130 140
Aerabytes/week
400 600
800
HOURGLASS DIET
If you're serious about losing either the summer or winter coat steer
clear of junk food
- anything made with white flour - bread, pasta, biscuits cake
- anything stuffed full of sugar - biscuits, cake, chocolate, breakfast
biscuits, ice cream, junk drinks (containing more than 5%
sugar,
whether natural; or added
- alcohol - not only is it a high energy dense food, but willpower
dissolves
in alcohol
- (with the exception of cauliflower), foods that are white in colour -
potatoes (a glucose dump), pasta, white
rice ...
- drinks containing aspartame. Have you noticed that only fat people
drink
Diet Coke?
If you'd like a copy of the Hourglass Diet,
click here.
In the mean time stay tuned, highly tuned.
In preparation for the next newsletter, your assignment is to go to
www.google.com and bone up on the subject of Coco Pops.
Regards
John Miller
2/7/04
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