Page 5 - Healthbeat June 2017

success story I DID IT.
fast fitness SUMMER WORKOUT
KEEP UP FITNESS ROUTINE EVEN ON VACATION
WITH AMY JACOBSEN, CERTIFIED PERSONAL TRAINER
Summertime is here, and it’s time to get to the water. So how can you get your workout in while relaxing at the pool, lake or beach? Well, you have both land and water exercise venues at your disposal while on vacation or hanging out at the pool on the weekend, so take advantage of them. Make sure you have your sunscreen on, and keep your water bottle handy so you can stay hydrated while you try
‘I LOST 101 POUNDS.’
Name: Madeleine Sugden
I live in: Little Rock, although, I am originally from the UK. Age: 61
Occupation: I am a registered nurse at the University of Arkansas for Medical Sciences and have been practic-
ing nursing for over 40 years. Starting weight: 270
Current weight: 169
My story: I have been overweight all my life and have honestly been on every conceivable diet. I even got kidney stones once from the early Atkins Diet. I was always successful until I reached my goal weight and could never maintain my weight loss. Within a month of “finishing,” I would have gained 20 pounds. I would then give up and go back to my bad habits. I had done this program (the UAMS Weight Control Clinic) before and was successful at losing weight. But again, I got into a very stressful situation at work. Boom. I was back to square 1. What is different this time? First, the amazing support staff here at UAMS. They have been there for me every step of the way. They understand my past failures and respond to me in a way that keeps me motivated so I do use the staff to keep me strong. Second, for the first time, I have realized that if you have a lapse — and we all do, as no one us is perfect — you have not gained all of your weight back. That was a very illuminat- ing change for me. Previously, I would “lapses” and I would feel so bad and feel like I destro- yed all my work. Now I say, “OK. Was it worth it?” And I get right back on the horse, knowing that my slimmer silhouette has not changed. Thirdly, I understand that you cannot let outside influences, like a bad day at work or something going on at home, define your success. I now refuse to let
something have that kind of control over me.
My eating plan: As far as my eating plan goes, I stick to very strict portion control through the week. I still use shakes for my breakfast and have a ready meal for lunch. I have a snack in the afternoon and shakes in the evening. When I am actually at my goal weight, I will have salads, vegetables and low- fat items in general. I like to socialize on the week-
ends. So I allow myself to have whatever I want on Fridays and Saturdays.
My exercise plan: I walk every day unless it’s raining. I have a bicycle and an ab lounger at my house, as well as a treadmill. So I get some kind of physical activity every day. I have recently started running.
My goals for the future: My goals include maintaining my weight loss; enjoying retirement, healthy and able to travel; being a role model and supporter for others; and continuing to enjoy feeling good about myself at last.
this workout. And please, observe water
FIRST ROUND: (Do entire set three times before moving on to the next round.)
Start out on dry land:
• Perform 25 body-weight squats. • Do 25 pushups.
Move to the water:
Water-run two laps in the pool
(or the equivalent at the lake or beach), pumping your arms to provide extra resistance.
SECOND ROUND:
Next, try some swimming intervals using swimming stroke you are most comfortable with. Swim at a comfort- able speed for one minute; and then
safety.
rest one minute (this is a great time to relax and float), repeating for a total of 10 working minutes (20 total minutes, including rest periods).
THIRD ROUND:
• Get back out of the water and onto your beach towel. Hold a plank for one minute.
• Jump back into the pool; and swim one lap.
* Repeat for a total of five planks and five laps.
WRAP IT UP:
Finally, stretch out on your lounge chair or beach towel, hydrate and relax, knowing you got your workout in.
BEFORE
Amy Jacobsen is an American Council on Exercise-certified personal trainer and an Aerobics and Fitness Association of America-certified group exercise instructor, and manager of Little Rock’s Downtown Athletic Club. She holds bachelor’s and master’s degrees in kinesiology and has nearly two decades of experience as a personal trainer.
ADVERTISING SUPPLEMENT TO THE ARKANSAS DEMOCRAT-GAZETTE // HEALTHBEAT // SUNDAY, JUNE 25, 2017 5