KinkySheaPT

Welcome KinkyShea!

I have a question! I am getting ready to do a Daniel Fast for the Lenten season and I wanted to know how important Protein will be since the Daniel fast is mostly Fruits and Vegetables. I am not a beans or soy person. [You must be registered and logged in to see this image.]

Hi KinkySheaPT! I have a question for you. I went to a (military) dietician yesterday and he suggested that I eat more because he thinks I'm not getting enough calories. I am not under or overweight and I just cannot understand how/why I'm supposed to eat more. He told me that I shouldn't let four hours pass without eating something. What do you think of this?

Just for background info, I'm a pescetarian and eat lots of fish, vegetables, brown rice, and junk food on occasian (more salty stuff rather than sweets). I exercise 3 to 5 days a week and have been trying to lose the same 5 to 8 lbs for like a year. Do yout think my increase in calories will help me to lose weight? I just don't quite get it!

BajanPrincess82 wrote:Hi KinkySheaPT! I have a question for you. I went to a (military) dietician yesterday and he suggested that I eat more because he thinks I'm not getting enough calories. I am not under or overweight and I just cannot understand how/why I'm supposed to eat more. He told me that I shouldn't let four hours pass without eating something. What do you think of this?

Just for background info, I'm a pescetarian and eat lots of fish, vegetables, brown rice, and junk food on occasian (more salty stuff rather than sweets). I exercise 3 to 5 days a week and have been trying to lose the same 5 to 8 lbs for like a year. Do yout think my increase in calories will help me to lose weight? I just don't quite get it!

The RD is absolutely right and I agree with him/her. First let me say that I am not a R.D, but I do know that having too few calories can be just as bad as having too many calories. I know it sounds illogical, but if you're not eating enough calories, especially when exercising, your body becomes greedy and is reluctant to give up the calories you need to burn in order to get the weight loss you desire. Your body becomes afraid that the calories won't be supplemented so it holds onto them making it harder to drop the weight. By eating enough calories the body becomes more compliant to giving up calories because it knows it will be fed again later. It also gives you energy and nutrients throughout your day. Remember you have to have fuel to burn and if your body doesn't have enough fuel to burn a pound of fat, then weight doesn't come off. Just like a car that's low on gas. It will take you to a certain point but if you don't put more gas in it you're not going any further. Remember you only need to cut about 500 calories (250 from diet and burning 250 though exercise) for a healthy weight loss of a pound of fat a week. I agree with your RD. Try eating a little more to meet your body's calorie needs. Try eating smaller meals during the day. Your meals should be breakfast, snack, lunch, snack, dinner, snack. Healthy snacks and meals will help you reach your goals. Your R.D should have given you an estimate of how many calories you should be taking in to reach your weight loss goals. If not you should ask. I hope this was helpful. [You must be registered and logged in to see this image.]

sweetface1118 wrote:Welcome KinkyShea!

I have a question! I am getting ready to do a Daniel Fast for the Lenten season and I wanted to know how important Protein will be since the Daniel fast is mostly Fruits and Vegetables. I am not a beans or soy person. [You must be registered and logged in to see this image.]

Thank you so much for the welcome!! [You must be registered and logged in to see this image.] Ok, I must admit up until now I've never heard of the Daniel Fast, so I had to do a bit of research. It sounds very much like a vegan diet, only a little more strict as the only beverage allowed is water (most of my vegan friends are huge tea lovers lol). Anyway, protein is an important nutrient that the body needs. Protein is vital to basic cellular and body functions, including cellular regeneration and repair, tissue maintenance and regulation, hormone and enzyme production, fluid balance and the provision of energy. Not taking in enough protein can have an impact on these functions. The average person needs about 0.8 grams of protein per kilogram of body weight.

Now if you're not a beans or soy person this diet does allow nuts and nut-butters. Almonds (which can be helpful for your hair too) and peanut butter are great examples. Now I did notice that the diet does not allow any dairy products which causes a concern for your calcium intake. Make sure you're eating plenty of dark green leafy veggies, although it doesn't have as much calcium as dairy products it's better than nothing.

My last bit of advice would be to consult your physician or a nutritionist before starting any diet, especially one as restrictive as this one. I hope this was helpful!!

KinkyShea [You must be registered and logged in to see this image.]

Thanks for your quick response! I understand now why I need to eat more. I can definitely do smaller main meals with healthy snacks in between. I'm ready to get my beach (pre-marriage!) body back. Its all my husband's fault! [You must be registered and logged in to see this image.]

Thank you for the response!! I will definitely have to modify it to add some dairy!

You're both very welcome ladies! I'm glad to help anyway I can. [You must be registered and logged in to see this image.]

Hello KinkyShea! Welcome to the site. I think your advice and insight is a great addition to this fabulous site.

I feel very hopeless. I am very overweight and want to lose it BADLY! I know wanting to do something and actually doing it are two different things. I need to lose about 75-100 lbs to be at a decent weight for my height. I am confident and carry the weight well, but know it's not healthy and I hate taking high blood pressure medicine. How can I get (and stay) motivated to lose the weight? One of my biggest challenges is doing well (diet & exercise) for awhile, 2-4 weeks, going hard and then stopping. I have been successful at weight loss before, losing 55 lbs, but recently it has been a struggle. I honestly do not like to exercise, but I know that is the only way to my goal of getting a rockin' fabulous body. I really would like to get, or at least get started, the weight off before my 40th birthday which is a few years away since I understand as women age the harder it is to lose.

How would you suggest I go about improving my diet in order to lose the weight at a moderate pace, without starving myself? Count calories, join a program, i.e. Weight Watchers, Jenny Craig, etc. or just make small changes gradually like no carbs.

What exercises do you recommend? I don't really care for the treadmil. When I do workout I enjoy the elliptical and spinning.

What is the best way for someone in my situation to get motivated and develop a program they can maintain?

Also, another issue for me exercising was my hair. I sweat something bad and always worry about ruining my hair. I have braids now and I am about to BC in a couple of weeks. More like a mini/LC since my hair isn't long. Anyway I wonder how I can care for my sweaty hair while working out/after workouts without damaging it. I plan to just wear it out after the BC.

I asked a lot and know that you don't know my whole situation, but when I logged on and saw your intro on the home page come up I thought how timely. I had just told a relative that I was going to start back at the gym during my lunch hour starting Monday cause I feel like I have to do something.

Any advice you can offer is appreciated. [You must be registered and logged in to see this image.]

ChrsLvsBks wrote:Hi, thank you for offering and taking the time to help us! I again began to focus on my health, fitness and wellness. I am doing pretty good on my eating and fitness regimen with the help of sparkpeople.com. I have a couple of questions.

First, do you think a HRM is a good investment? I want one that I can put on my wrist. Is this type as good as one that goes around the chest?

Second, I am thinking of giving up my gym membership to save money. I have been doing quite a few workouts from exercisetv.tv and video on demand through my cable provider. Can I get a good results doing these exercises? My most recent regimen is cardio four days a week (45 minute spinning classes 2x/wk--M & W; 35 minutes on treadmill--3.6 mph average at 9% incline 2x/wk--T, Th). On strength training days, M,W & F, I would warm up for 10 minutes on elliptical then do 25 minutes for full body.

TIA

I think a Heart Rate Monitor is a good investment if you're consistent and dedicated to your fitness goals. Most personal HRM come with the wrist watch and chest strap. These tend to be more accurate and reduce possible interference from others around you that might be wearing wireless HRM. If I were to buy one I would invest in a chest strap and wrist watch combo. It may be a little weird getting used to wearing the chest strap but you'll eventually get used to it. I recommend buying the Polar brand. It normally gets high user ratings and is very user friendly. The brand is accurate and pretty reliable. I've used this several times in my gym. You can find reviews for Polar on amazon.com to see if this brand is right for you.

Now to your other question. I haven't tried any of the video's your speaking of but I can offer some tips on what to look for in videos to give you a safe and effective workout. It’s very important not to give in to all the hyped marketing surrounding many videos that may make unsubstantiated promises. In fact, any video that promises quick weight loss or instant results is probably unsafe and should be avoided. Also do some research on the instructors in the video. Look for videos that feature certified and experienced instructors that include warm ups and cool downs in the video. Look for instructors that have obtained a certification from an organization accredited by the National Commission for Certifying Agencies (for example organizations like AFAA, ACE, ACSM. Especially ACE and ACSM). This ensures that the person on your television knows how to build a safe and effective routine. Avoid videos that feature a celebrity as the main selling point, especially if he or she tries to teach the routine alone, without support from a trained certified fitness professional. Also good videos offer modifications to the exercises that are being done and you shouldn't feel "left behind" if you can't do all the moves that are involved. Now with the videos you want to build a "collection" that fosters balance and overall conditioning, that include aerobics, strength training, and stretching, no matter what the style of exercise you choose. By following these tips you've already well on your way to getting the results you're looking for. I hope this was helpful![You must be registered and logged in to see this image.]

@DvaAuNaturel. Put the water on for tea, this is going to be a long one! [You must be registered and logged in to see this image.]

First, let me just say I personally know the struggle of being overweight and wanting to drop the pounds and being unable to stay motivated. So my heart is with you all the way on this. The one thing that you don't want to do is give up hope. Now, let's go down the list of your questions...

Motivation. Remember, it is only when you decided to make a commitment to yourself and this change that the things you want can happen. When you do this and do it for you, then you'll start to see amazing results. The easiest way to stay motivated is to set small goals for yourself. Many personal trainers (myself included) use the SMART way to do this. Breaking this down, your goals should be:

Specific. Meaning that you must state exactly what you want to accomplish. This must be easily understood and leave no room for vagueness. For example instead of saying: "I'm going to go to the gym three times next week.", the goal should really state "I'm going to go to the gym Monday, Wednesday, and Friday at 10 am next week."

Measurable. By placing a measurement on your goals you leave no doubt in your mind that your mission has been accomplished (no matter how big or small). This can be done either objectively (ex: how many pounds you lost in a week) or subjectively (ex: how you look or feel).

Attainable. This means not too difficult or too easy. If your goal is too easy, then where is the motivation? If the goal is too difficult, well then that's just plain frustrating (making it easier to give up)!

Relevant. The goal should pertain to your abilities, interests and needs. For example, if someone wanted to go on a long distance hike, then taking short distance walks without increasing the distance over time wouldn't be the best approach.

Time-Bound. Give your goals specific deadlines for achievement. Use both short term and long term time lines to help keep you on track.

Also establishing a support system can be very helpful. Find people who will encourage you to change and who knows, they may even join you in your journey. Also visible prompts and cues can be helpful in reminding you of your decision to make that change. Replace any negative stimuli with positive stimuli. One of my clients keeps her gym back packed and ready by her front door so that when she leaves every morning, she knows her first stop is at the gym.

Now, before I go any further let me say that before you start or modify any diet or exercise program speak first with your physician, especially with your medication. Now, I am not a R.D. but I can give some general guidelines you can use once you get the ok from your physician. In general you want to stick to whole grains, whole fruits and veggies, lean meats (yes steak is included in this one), low fat dairy products, if you need oils try using oils like EVOO (which may be lurking in your cabinets anyway [You must be registered and logged in to see this image.]) . Diets high in fiber can help you feel fuller longer thereby keeping the hunger at bay.Also smaller meals during the day (breakfast, snack, lunch, snack, dinner, snack) can help as well. Also use low sodium seasonings, crackers, and so on (this will help keep your B.P down). Counting calories and watching serving sizes in combo with physical activity is the most effective (and cheapest) way to drop the weight. However, I cannot bad mouth Weight Watchers. Why? The program emphasizes lifestyle change and that's really what getting (and staying) healthy is all about. Honestly, counting calories and WW points are really one in the same. They both teach you how to balance and pace your calorie intake. I would recommend a food journal. You can sign up for a free one on line at www.mypyramidtracker.gov. This website is put together by R.Ds, the USDA and physicians. It tracks calorie intake as well as nutrient intake. Did I mention it's FREE? Again I would see your physician before starting any diet.

Now for the exercises. Again, first speak to your physician before starting any fitness program. For someone who is starting out in your situation I would recommend low-impact or non-impact aerobic activity 2-3 days a week for 10-15 minutes to start with, gradually working your way up to 30 minutes on most days of the week. As far as a specific exercise, walking is the easiest one, but if you do enjoy using the elliptical or spinning, then shoot for those. I will say that any fitness program should have three elements: aerobic training, strength training (you can start by using your own body weight like the idea in Pilates or resistance bands) and flexibility (stretching and yoga are great examples).

Now the hair. I'm going to going to lie. Back when I had my braids you couldn't pay me to workout lol. So I really don't have an answer on how to care for braids when working out. (any of you ladies out there that have done so feel free to jump in!!!) I can say that when I workout I sometimes have my hair in a pony poof (like in my pic) and co wash every other day. However, my new favorite is with mini two strand twists. I can put them in a bun easily (which helps when you are up at "OH GOD!:30" in the morning) and co-wash my hair (2x/week). I do have a conditioner, oil, water and peppermint oil mix spritz that I use to moisturize. The added peppermint oil helps remove any dandruff and odor, and has a cooling and tingling effect which some believe can stimulate hair growth. This is something that's worked for me. I do admit that I'm still learning quite a bit about my hair, so any other curlies that have a better way of going about this, please chime in! [You must be registered and logged in to see this image.]

Well, I know that I pretty much wrote a book here and I hope I answered all of your questions (and that you enjoyed your tea lol). Go ahead and toss out any more questions you may have. Again double check with your physician before starting or modifying any diet or exercise program. Remember to believe in yourself. You can reach your goals. It may take time but it's not impossible if you have the drive and desire to do so. Find what "moves" you and hang onto it.

KinkySheaPT,
Thanks so much for taking the time to answer my many questions. I appreciate the advice. I had no idea about the free USDA site to track my calories. What a great (FREE) resource.

I already started doing something already. I have stocked my fridge with the very foods you mention because I know me...if I don't plan I will slip up. I also plan to call my doc first thing Mon am. I just got a letter in the mail telling me I am overdue for an annual exam anyhow so it's perfect timing. I also went and got a new gym bag so that I can start going to the gym during lunch. I plan to block the time out on my daily scheule for 4 days per week.

I also am drafting a contract for me to sign and will post it so I have a reminder of my SMART goals. [You must be registered and logged in to see this image.]

I will let you know how it goes!

Thanks again.

KinkySheaPT,

I just want to thank you!! This is a great addition to an already amazing forum!!!

Ok, so here is what I need from you. I've got the exercise part down. I go to the gym 4 days a week and have gone from 172 to 153 pounds....my pre baby weight. [You must be registered and logged in to see this image.]

I am currently working on toning up...arms, shoulders and legs. My problem is my stomach. I dont like doing any stomach exercises. [You must be registered and logged in to see this image.]

I am not expecting my tummy to go back to what is was before I had my son (he's 2) but I want it to fit my current shape. What exercises can you recommend for me? I dont know why I am asking you this because you are gonna tell me what I already know and dont want to hear.... [You must be registered and logged in to see this image.]

I always end up with a headache and neck ache after I do floor exercises so could you recommend some thing I could do on my exercise ball?

Lynnieluve wrote:KinkySheaPT,

I just want to thank you!! This is a great addition to an already amazing forum!!!

Ok, so here is what I need from you. I've got the exercise part down. I go to the gym 4 days a week and have gone from 172 to 153 pounds....my pre baby weight. [You must be registered and logged in to see this image.]

I am currently working on toning up...arms, shoulders and legs. My problem is my stomach. I dont like doing any stomach exercises. [You must be registered and logged in to see this image.]

I am not expecting my tummy to go back to what is was before I had my son (he's 2) but I want it to fit my current shape. What exercises can you recommend for me? I dont know why I am asking you this because you are gonna tell me what I already know and dont want to hear.... [You must be registered and logged in to see this image.]

I always end up with a headache and neck ache after I do floor exercises so could you recommend some thing I could do on my exercise ball?

LynnieLuve,
Thanks for the warm welcome and AWESOME AWESOME job on your weight loss!! [You must be registered and logged in to see this image.] So you want to tone your tummy but you don't like doing tummy exercises. Well it's hard to tone and firm a muscle if you don't use it (which you probably already knew that, but don't panic yet). The exercise ball is a great tool if you don't like being on the floor and there are abdominal exercise that you can do other than crunches without the ball (and without laying down). Now as long as you don't have any head or neck injuries (which could be the source of your pain) these exercises should work pretty well and are at a beginner level. Try giving these a shot:

1. Opposite Arm and Leg raise (This focuses on your abs and lower back muscles):

• Begin on all fours, aligning your knees under your hips and your wrists under your shoulders.
  
• Raise your left arm to shoulder height and your right leg to hip height.
  Hold for 2 counts, reaching forward with your fingers and back with your heels.
  
• Now touch your opposite elbow to your knee as you pull your arm and leg in, bringing your knee and elbow under you. No need to hold this position. Now you do want to pull in your tummy and squeeze as you pull your knee and elbow in.
  
• Repeat on the opposite side alternating sides.
  
• Try do this 8 times on each side. Take a 30 sec-1 minute break and Repeat 8 more times.
  

2. Sitting Twists

• Take a seat on the floor knees slightly bent.
  
• Recline back to slight angle (want to make sure you can get the ball over your knees).
  
• Take your ball in your hands holding it out in front of you.
  
• Twist (moving your trunk only and holding the ball out in front of you) from one side, return to center, and twist to the opposite side.
  
• Twist from side to side 8 times, take a break, and repeat.
  

3. Back Extensions (on your knees):

• Kneel on the side of your ball so that its under your torso and hips and so you can lay over it. (might want to do this with your feet against the wall for better stability.)
  
• Now place your hands behind your back and extend your torso until its in line with the hips and return to the start position (laying over the ball).
  
• Do 8 extensions, take a break and repeat.
  

Ok, now I know you asked about tummy exercises and you've probably noticed that I snuck in two back exercises as well as two abdominal exercises (the first was a two for one deal). I did this on purpose. I noticed you mentioned your tummy but not your lower back. You want to work your muscles in opposition of each other. So whatever you do to one side you do to the other to avoid a muscle imbalance. So if you working your abdominal muscles you need to work on your lower back muscles to avoid an imbalance, which can lead to your hips being tilted up and towards the front. By working both your abdominal muscles and your lower back muscles this will help keep your hips in line and create an over all stronger core. I hope my descriptions of these exercises made sense, if not let me know and I will post pictures on how to do them.

Oh and before I forget, I also caught that you were having headaches and neck pain when you do mat exercises for your core. Make sure your not pulling on your head and neck, like say if you're doing a crunch or sit up. One way to avoid this is by doing what I call "Mickey Mouse Ears". Instead of lacing your fingers behind your head, like you would do if you were doing a sit up or crunch, spread your hand wide and touch your first and second fingers to your ears and your thumbs to your shoulder. Also you can cross your arms across your chest. Also make sure you're breathing correctly. Anytime you are exerting force you want to breathe out and then breath in as you're relaxing. So if you were doing a crunch breathe in as you lay on the floor and then breathe out as you crunch up towards the knees and breathe in again as you return to the mat.

Let me know if this helps and if you would like to see demo pics. [You must be registered and logged in to see this image.]

Welcome to this site. Your advice is a welcome addition. I jsut read your article about salmon. I love salmon. My question is can there be too much of a good thing?? I can eat Salmon everyday!! what is the recommended number of times per week you should eat salmon.

KinkySheaPT wrote:

Lynnieluve wrote:KinkySheaPT,

I just want to thank you!! This is a great addition to an already amazing forum!!!

Ok, so here is what I need from you. I've got the exercise part down. I go to the gym 4 days a week and have gone from 172 to 153 pounds....my pre baby weight. [You must be registered and logged in to see this image.]

I am currently working on toning up...arms, shoulders and legs. My problem is my stomach. I dont like doing any stomach exercises. [You must be registered and logged in to see this image.]

I am not expecting my tummy to go back to what is was before I had my son (he's 2) but I want it to fit my current shape. What exercises can you recommend for me? I dont know why I am asking you this because you are gonna tell me what I already know and dont want to hear.... [You must be registered and logged in to see this image.]

I always end up with a headache and neck ache after I do floor exercises so could you recommend some thing I could do on my exercise ball?

LynnieLuve,
Thanks for the warm welcome and AWESOME AWESOME job on your weight loss!! [You must be registered and logged in to see this image.] So you want to tone your tummy but you don't like doing tummy exercises. Well it's hard to tone and firm a muscle if you don't use it (which you probably already knew that, but don't panic yet). The exercise ball is a great tool if you don't like being on the floor and there are abdominal exercise that you can do other than crunches without the ball (and without laying down). Now as long as you don't have any head or neck injuries (which could be the source of your pain) these exercises should work pretty well and are at a beginner level. Try giving these a shot:

1. Opposite Arm and Leg raise (This focuses on your abs and lower back muscles):

• Begin on all fours, aligning your knees under your hips and your wrists under your shoulders.
  
• Raise your left arm to shoulder height and your right leg to hip height.
  Hold for 2 counts, reaching forward with your fingers and back with your heels.
  
• Now touch your opposite elbow to your knee as you pull your arm and leg in, bringing your knee and elbow under you. No need to hold this position. Now you do want to pull in your tummy and squeeze as you pull your knee and elbow in.
  
• Repeat on the opposite side alternating sides.
  
• Try do this 8 times on each side. Take a 30 sec-1 minute break and Repeat 8 more times.
  

2. Sitting Twists

• Take a seat on the floor knees slightly bent.
  
• Recline back to slight angle (want to make sure you can get the ball over your knees).
  
• Take your ball in your hands holding it out in front of you.
  
• Twist (moving your trunk only and holding the ball out in front of you) from one side, return to center, and twist to the opposite side.
  
• Twist from side to side 8 times, take a break, and repeat.
  

3. Back Extensions (on your knees):

• Kneel on the side of your ball so that its under your torso and hips and so you can lay over it. (might want to do this with your feet against the wall for better stability.)
  
• Now place your hands behind your back and extend your torso until its in line with the hips and return to the start position (laying over the ball).
  
• Do 8 extensions, take a break and repeat.
  

Ok, now I know you asked about tummy exercises and you've probably noticed that I snuck in two back exercises as well as two abdominal exercises (the first was a two for one deal). I did this on purpose. I noticed you mentioned your tummy but not your lower back. You want to work your muscles in opposition of each other. So whatever you do to one side you do to the other to avoid a muscle imbalance. So if you working your abdominal muscles you need to work on your lower back muscles to avoid an imbalance, which can lead to your hips being tilted up and towards the front. By working both your abdominal muscles and your lower back muscles this will help keep your hips in line and create an over all stronger core. I hope my descriptions of these exercises made sense, if not let me know and I will post pictures on how to do them.

Oh and before I forget, I also caught that you were having headaches and neck pain when you do mat exercises for your core. Make sure your not pulling on your head and neck, like say if you're doing a crunch or sit up. One way to avoid this is by doing what I call "Mickey Mouse Ears". Instead of lacing your fingers behind your head, like you would do if you were doing a sit up or crunch, spread your hand wide and touch your first and second fingers to your ears and your thumbs to your shoulder. Also you can cross your arms across your chest. Also make sure you're breathing correctly. Anytime you are exerting force you want to breathe out and then breath in as you're relaxing. So if you were doing a crunch breathe in as you lay on the floor and then breathe out as you crunch up towards the knees and breathe in again as you return to the mat.

Let me know if this helps and if you would like to see demo pics. [You must be registered and logged in to see this image.]

Thank you so much!! I am gonna start soon [You must be registered and logged in to see this image.]

I have one more question.....Is it true that you gain weight when you build muscle? If I am only toning up, I shouldnt gain weight, right? Gaining weight when you build muscle only applies to body builders, right?

Hi kinkysheaPT
I am a newbie here on curlynikki.
I haven't exercise in years except walking a few times during the week, but right now I am ready to kick in a healthy regimen to stay in shape and have more vitality.
I would like to know if you can helpme find a way to have an exercise routine and eat healthier.
Another thing ,is smoked salmon good?, I pretty much eat slices of that regularly in my sandwiches

Lynnieluve wrote:

KinkySheaPT wrote:

Lynnieluve wrote:KinkySheaPT,

I just want to thank you!! This is a great addition to an already amazing forum!!!

Ok, so here is what I need from you. I've got the exercise part down. I go to the gym 4 days a week and have gone from 172 to 153 pounds....my pre baby weight. [You must be registered and logged in to see this image.]

I am currently working on toning up...arms, shoulders and legs. My problem is my stomach. I dont like doing any stomach exercises. [You must be registered and logged in to see this image.]

I am not expecting my tummy to go back to what is was before I had my son (he's 2) but I want it to fit my current shape. What exercises can you recommend for me? I dont know why I am asking you this because you are gonna tell me what I already know and dont want to hear.... [You must be registered and logged in to see this image.]

I always end up with a headache and neck ache after I do floor exercises so could you recommend some thing I could do on my exercise ball?

LynnieLuve,
Thanks for the warm welcome and AWESOME AWESOME job on your weight loss!! [You must be registered and logged in to see this image.] So you want to tone your tummy but you don't like doing tummy exercises. Well it's hard to tone and firm a muscle if you don't use it (which you probably already knew that, but don't panic yet). The exercise ball is a great tool if you don't like being on the floor and there are abdominal exercise that you can do other than crunches without the ball (and without laying down). Now as long as you don't have any head or neck injuries (which could be the source of your pain) these exercises should work pretty well and are at a beginner level. Try giving these a shot:

1. Opposite Arm and Leg raise (This focuses on your abs and lower back muscles):

• Begin on all fours, aligning your knees under your hips and your wrists under your shoulders.
  
• Raise your left arm to shoulder height and your right leg to hip height.
  Hold for 2 counts, reaching forward with your fingers and back with your heels.
  
• Now touch your opposite elbow to your knee as you pull your arm and leg in, bringing your knee and elbow under you. No need to hold this position. Now you do want to pull in your tummy and squeeze as you pull your knee and elbow in.
  
• Repeat on the opposite side alternating sides.
  
• Try do this 8 times on each side. Take a 30 sec-1 minute break and Repeat 8 more times.
  

2. Sitting Twists

• Take a seat on the floor knees slightly bent.
  
• Recline back to slight angle (want to make sure you can get the ball over your knees).
  
• Take your ball in your hands holding it out in front of you.
  
• Twist (moving your trunk only and holding the ball out in front of you) from one side, return to center, and twist to the opposite side.
  
• Twist from side to side 8 times, take a break, and repeat.
  

3. Back Extensions (on your knees):

• Kneel on the side of your ball so that its under your torso and hips and so you can lay over it. (might want to do this with your feet against the wall for better stability.)
  
• Now place your hands behind your back and extend your torso until its in line with the hips and return to the start position (laying over the ball).
  
• Do 8 extensions, take a break and repeat.
  

Ok, now I know you asked about tummy exercises and you've probably noticed that I snuck in two back exercises as well as two abdominal exercises (the first was a two for one deal). I did this on purpose. I noticed you mentioned your tummy but not your lower back. You want to work your muscles in opposition of each other. So whatever you do to one side you do to the other to avoid a muscle imbalance. So if you working your abdominal muscles you need to work on your lower back muscles to avoid an imbalance, which can lead to your hips being tilted up and towards the front. By working both your abdominal muscles and your lower back muscles this will help keep your hips in line and create an over all stronger core. I hope my descriptions of these exercises made sense, if not let me know and I will post pictures on how to do them.

Oh and before I forget, I also caught that you were having headaches and neck pain when you do mat exercises for your core. Make sure your not pulling on your head and neck, like say if you're doing a crunch or sit up. One way to avoid this is by doing what I call "Mickey Mouse Ears". Instead of lacing your fingers behind your head, like you would do if you were doing a sit up or crunch, spread your hand wide and touch your first and second fingers to your ears and your thumbs to your shoulder. Also you can cross your arms across your chest. Also make sure you're breathing correctly. Anytime you are exerting force you want to breathe out and then breath in as you're relaxing. So if you were doing a crunch breathe in as you lay on the floor and then breathe out as you crunch up towards the knees and breathe in again as you return to the mat.

Let me know if this helps and if you would like to see demo pics. [You must be registered and logged in to see this image.]

Thank you so much!! I am gonna start soon [You must be registered and logged in to see this image.]

I have one more question.....Is it true that you gain weight when you build muscle? If I am only toning up, I shouldnt gain weight, right? Gaining weight when you build muscle only applies to body builders, right?

Ok, there is a possibility that you might have a slight weight gain when you build muscle, but this is nothing to be feared. This doesn't only apply to body builders it applies to everyone. Let me go ahead and say, unless you go though a crazy strength training routine and/or pump yourself full of steroids you're not going to see a huge jump in your weight from toning up. Muscle weighs the same as fat (example a pound of fat will weigh the same as a pound of muscle), however muscle is more compact and helps the body burn calories more efficiently (even when not working out). If you burn 2 pounds of fat in a week and put on 2 pounds of muscle though strength training then you might not see a change in the scale. If you burn 1.5 lbs of fat and build 2 pounds of muscle then, when you step on the scale (a regular bathroom body weight scale) then you would have gained a half a pound but that half of pound is coming from muscle. Now here's the tricky part. A regular body weight scale only tells you half the story. It doesn't measure what's called body fat percentage (the amount of your weight that is body fat) which will give you a better idea of how much of your weight is lean tissue (which is healthy) and how much of your weight is non-lean tissue. People will see a slight weight gain or a lack of weight change when doing cardio and strength training but will notice that they are dropping inches. As long as you are still burning calories though cardio you should still see a consistent weight loss with maybe a 2-3 pound difference (five at the most depending on your body) but over all the weight loss should be consistent. Again you may toggle between 2-5 pounds but weight gain may not be the cause and it should drop. I know I put on about 3-4 lbs once a month because of my body's cycle but it usually goes back down. Its when your weight continues to go up and up without coming back down that you should get worried. But if you are worried about the weight gain then try tracking your inches. You can use a regular tape measure like the one you find in a sewing kit. You can measure your waist (the narrowest part of your waist), arms (just around the biceps with your arm relaxed), your hips (to include the largest part of the bottom). This should give you a better idea. You can also buy a scale that calculates your body fat percentage but the tape measure is the cheapest route. Also pay attention to your clothes and how they fit. I know there have been times when I've put on 3-5 pounds but my new jeans that I got two weeks prior still had breathing room. Any of these above will give you an idea of if the weight you put on is lean tissue or non-lean tissue. I hope this helps!! [You must be registered and logged in to see this image.]

jad928 wrote:Welcome to this site. Your advice is a welcome addition. I jsut read your article about salmon. I love salmon. My question is can there be too much of a good thing?? I can eat Salmon everyday!! what is the recommended number of times per week you should eat salmon.

Hi Jad928. Thanks for the welcome![You must be registered and logged in to see this image.] To answer your first question, yes there is such a thing as too much of a good thing, for example too much exercise can lead to overtraining issues, which is not good at all. Shea butter is great for your hair but if you cake on too much your hair becomes heavy and weighed down. Same thing with nutrition. Salmon is great for you and you should choose salmon (as well as other omega 3 rich fish and lean meat and poultry) more often. The problem comes in when you start getting bored with salmon (which will eventually happen) so you should vary your lean meats throughout the week. If you're a huge salmon lover then you can eat the appropriate serving size of salmon on most nights of the week and vary the other nights with other lean meats (chicken, turkey, and so on). Having a healthy variety in your diet can help keep the craving for a thick greasy Whopper at bay. Also watch how you cook the salmon. If you use a seasoning that's high in sodium and you eat it like that on most days of the week that could cause a problem. If you fry your salmon and you eat it like that on most days of the week, that could cause a problem as well. I think you can see where I'm going with this. If you would like more information on appropriate amounts of food from each food group you should be taking in every day check out the following link: http://www.mypyramid.gov/mypyramid/index.aspx. I hope this was helpful. [You must be registered and logged in to see this image.]

danycurls wrote:Hi kinkysheaPT
I am a newbie here on curlynikki.
I haven't exercise in years except walking a few times during the week, but right now I am ready to kick in a healthy regimen to stay in shape and have more vitality.
I would like to know if you can helpme find a way to have an exercise routine and eat healthier.
Another thing ,is smoked salmon good?, I pretty much eat slices of that regularly in my sandwiches

Welcome danycurls! Kudos to you for taking control of your health and well being! I'm sure that you and I can come up with something that works for you together. There are some questions that you will need to answer for me so you might want to email me directly. Now to your second question, smoked salmon is a good option. Look for smoked salmon that is packed in low sodium (less than 140 mg). But in general smoked salmon is generally nutritious. The smoking process will affect the sodium content but the basic protien and minerals pretty much remain the same and the calories will pretty much remain low for serving sizes.

Thank you for all the great info!!! Great info on the blog today too!!

ChrsLvsBks wrote:Thanks for responding. I will look into what you wrote about checking the credentials of those providing exercise routines online and elsewhere in the media.

I am concerned about the chest receiver with the heart rate monitor because I am very top heavy. May I just get by using the wrist monitor? I am seriously considering the Polar brand you suggested.

You are a blessing to us. Thanks again for taking the time and volunteering your services.

Thanks for the kind words ChrsLvsBks! If you're worried about the chest strap then you could make do with the wrist monitor. I 'm not sure if Polar makes the chest strap free watches (I'd have to double check), but if you're worried about comfort then you can do without the strap. I know that Timex does make just regular wrist monitors without the chest strap. You might want to check those out as well. Just make sure the watch is wired to avoid any "cross talk" (interference) from other watches around you. Good luck to you and be sure to let us know what you come up with! [You must be registered and logged in to see this image.]

Lynnieluve wrote:Thank you for all the great info!!! Great info on the blog today too!!

Thanks! [You must be registered and logged in to see this image.]