So now that you are done with your two weeks negative practice you can now effectively identify your antecedents. Look at your results from the negative practice and attempt to identify any trends. For instance, if your trying to curb your tendency to overeat, look at the times in which you eat the most. Is it during the day or is during the night? Is it when you are at work, or when you're at home? Do you find that you eat when you are stressed, or when you are bored? How much on average do you eat when you overeat? Are there certain foods that you tend to over indulge in? Did you find that you don't overeat as much as you thought you did, or visa versa?
All of these factors should influence your antecedent identification. What you must do now is identify those antecedents and then make a list of them. Underneath each antecedent make sure that you write out at least a preliminary plan to overcome such antecedents. Go ahead and complete your antecedent identification.
Wednesday, March 7, 2012
Friday, February 10, 2012
The Zumba Craze
Since 2003, Zumba has slowly and consistently become an extremely popular form of exercise. The Latin fusion of Salsa, Merengue, Cumbia, and Reggaeton rhythms mixed with a small hint of jazzercise make for one exciting and challenging workout. If you have never taken a Zumba class before then I would encourage you to try it because it is addicting and a great way to add cardio into your workout. However, many of my readers and students have been taking my Zumba class since I've started teaching about a year and a half ago. For those of you who are finding that you are no longer getting the same workout from your favorite Zumba class, this article should help you maximize your workout.
http://www.shape.com/fitness/workouts/5-ways-burn-more-fat-zumba-class
http://www.shape.com/fitness/workouts/5-ways-burn-more-fat-zumba-class
Wednesday, February 8, 2012
Negative Practice is Really Glass Half Full
So the next aspect of behavior change that must be done is a two week negative practice component. What this involves is a total immersion in your negative or bad behavior. Now this doesn't mean that if your bad behavior is drug use then you should do even more drugs, but rather it means continuing the behavior that you are already engaging in. So let's say for instance that your trying to eat healthier, and you currently consume about three unhealthy meals a day. Then for the two weeks of negative practice you will simply continue eating three unhealthy meals a day. Now that doesn't mean that you can't do less or more than that, but the key is you are not consciously trying to change your behavior yet.
During this two week process it is vitally important that you record your behavior. What you record and how you record is entirely up to you, but what I have found is that the more you record, the better your plan is going to be. Make sure that you stay consistent with your recording style. What the records should show you is trends and patterns to your behavior that are going to make it easier to instigate a successful behavior change plan. If you go a week and find that your recording methods aren't helpful that don't be afraid to change things up. Go ahead and start your two weeks of negative practice. Feel free to comment and tell me how they are going.
During this two week process it is vitally important that you record your behavior. What you record and how you record is entirely up to you, but what I have found is that the more you record, the better your plan is going to be. Make sure that you stay consistent with your recording style. What the records should show you is trends and patterns to your behavior that are going to make it easier to instigate a successful behavior change plan. If you go a week and find that your recording methods aren't helpful that don't be afraid to change things up. Go ahead and start your two weeks of negative practice. Feel free to comment and tell me how they are going.
Friday, January 27, 2012
Cardio Circuit WOD
This workout is meant to be in addition to a weight lifting/resistance training routine. It is ideal for body builders who need to shred some fat in order to define their muscles or for the average run of the mill mom who doesn't have time to go to the gym. Any of these exercises can be done at home or at the gym.
(As many rounds as possible)
Standing high knees (30 seconds)
15 burpees
1 minute jump rope
1 minute touch the floors
30 squat jumps
50 mountain climbers
Sprints 30-50 feet
This is meant to be done as fast as possible with no breaks. For the sprints try and do them outdoors if possible that way you can sprint at a faster pace without having to worry about knocking anything over. Remember 30-50 feet is the distance of the sprint. I hope you guys find this workout to be helpful. Please try it and tell me how it felt in a comment.
(As many rounds as possible)
Standing high knees (30 seconds)
15 burpees
1 minute jump rope
1 minute touch the floors
30 squat jumps
50 mountain climbers
Sprints 30-50 feet
This is meant to be done as fast as possible with no breaks. For the sprints try and do them outdoors if possible that way you can sprint at a faster pace without having to worry about knocking anything over. Remember 30-50 feet is the distance of the sprint. I hope you guys find this workout to be helpful. Please try it and tell me how it felt in a comment.
Setting A Goal
The first part of a successful behavior change project is to establish a goal. This goal has to be specific, reasonable, and something that will have a positive impact on your life. For instance, one is not going to set a goal to start smoking three packs a day. One must also be sure that they write the goal correctly. Within the goal there must be a reasonable time limit in which you accomplish that goal. Here is an example of a properly written goal.
"By June 1, 2012 I will have lost 10 inches in my waist."
This goal is explicit, there's a reasonable timeframe in which the client or participant can reach that goal, and it will have a positive impact. Once you have written your goal, you must then write down 3-5 things that you feel are going to get in your way to achieving success.
This is merely the first part of a behavior change project. Doing this correctly will set the tone for your entire behavior change plan. For all of you that are wanting to change something about yourself. Do what I just mentioned above. I will go into detail about the other steps to an effective behavior change at a later date.
"By June 1, 2012 I will have lost 10 inches in my waist."
This goal is explicit, there's a reasonable timeframe in which the client or participant can reach that goal, and it will have a positive impact. Once you have written your goal, you must then write down 3-5 things that you feel are going to get in your way to achieving success.
This is merely the first part of a behavior change project. Doing this correctly will set the tone for your entire behavior change plan. For all of you that are wanting to change something about yourself. Do what I just mentioned above. I will go into detail about the other steps to an effective behavior change at a later date.
Thursday, January 19, 2012
Cycle or Spin? Oh Who Cares Anyway?
Since I've started teaching group fitness there has been a lot of controversy on what is considered Spinning and what is considered Cycling. It has been the source of heated discussions, arguments, broken friendships, and a negative exercise environment. Before I continue I want to say that I personally do not feel that one program is better than the other. Both programs accomplish the same goals, burning calories and strengthening the lower body muscles. That being said, I want to discuss the differences between the two programs, so that when you look at your group fitness schedule at your local gym or you take a Spinning/Cycling class you will know which one you are taking.
The Spinning program is a very traditional program that involves moderate to heavy loads or resistance or gearing with a fairly steady pedaling cadence (around 60-80 rpm). Now that does not mean that the maximum rate of pedaling is 80 rpm. In fact, there are numerous Spinning moves such as standing flat, seated flat, and during portions of a sprint in which you will increase your cadence up to 110 rpm. However, the Spinning program never pairs heavy loads of resistance with a cadence over 80 rpm. Spinning also strictly limits its focus to toning the Quadricep group, Hamstring group, and the Gluteal and hip muscles. You will never engage your core through up downs or side-to-sides as one would in Cycling. Spinning also has a specific physiological form to it. For instance, in a Spinning class, the instructor will want the bike set up a certain way for each individual. He or she will also make sure that each student will keep their hands on the handle bars, that their hands are in the proper hand position, and that the students knees are held together and not sliding out laterally.
The Cycling program has a number of similarities, which is why there is some confusion over which is which. A Cycling program will set up the bikes the same way that a Spinning program will. It will also ensure proper form on the bike (with the exception of hand positions, and laying on the handlebars). Where Cycling differs from Spinning is that Cycling contains moves that are different from the Spinning program. For instance, Cycling has a move called up downs, in which the student will slide out of the saddle, engage their core, and make an up and down motion with their trunk to strengthen those muscles. For the majority of people this move will be effective, however, there will be some cases in which the student will find this move exhausting to their lower back. I am one of those students. I have scoliosis and this move severely irritates the lumbar region of my spine. However, for most people this will not be a problem.
Cycling also contains moves that share a name with Spinning moves but are performed differently. For instance, jumps are a move in which the student comes in and out of the saddle to maintain balance and challenge their lower body muscles. In Cycling, a jump is done to the beat of the music, and there is a count to it, whereas the Spinning program's jumps consist of longer periods in and out of the saddle. Either way is effective, they are just different. Sprints are another shared move. A sprint in the Spinning program requires the build up of resistance to a level where the student's cadence has decreased to near 60 or even 60 rpm. Then for 10 seconds the student comes out of the saddle and tries to raise that cadence, however, they should not exceed 80 rpm. Then after 10 seconds the student returns to the saddle, removes the challenging resistance, and brings their cadence to 110 rpm. In the Cycling sprints, the student comes out of the saddle with a challenging level of resistance, but rather their goal is to increase their cadence as high as they possibly can. Again each method has pros and cons, but neither one is better than the other.
I did not post this to cause more controversy or to say that one program is better than the others. I have taken both Cycling and Spinning and I have found them both to be a challenge. I have also been teaching Spinning for about 9 months now. The reason for this post was to educate you the student on which class may be more appropriate for you. Also if you are taking a class you will understand the differences between the two programs and know which program you like better. This will prevent you from wasting time in a class that does not suit your needs. I hope this was helpful, if you have any questions or comments feel free to post them.
The Spinning program is a very traditional program that involves moderate to heavy loads or resistance or gearing with a fairly steady pedaling cadence (around 60-80 rpm). Now that does not mean that the maximum rate of pedaling is 80 rpm. In fact, there are numerous Spinning moves such as standing flat, seated flat, and during portions of a sprint in which you will increase your cadence up to 110 rpm. However, the Spinning program never pairs heavy loads of resistance with a cadence over 80 rpm. Spinning also strictly limits its focus to toning the Quadricep group, Hamstring group, and the Gluteal and hip muscles. You will never engage your core through up downs or side-to-sides as one would in Cycling. Spinning also has a specific physiological form to it. For instance, in a Spinning class, the instructor will want the bike set up a certain way for each individual. He or she will also make sure that each student will keep their hands on the handle bars, that their hands are in the proper hand position, and that the students knees are held together and not sliding out laterally.
The Cycling program has a number of similarities, which is why there is some confusion over which is which. A Cycling program will set up the bikes the same way that a Spinning program will. It will also ensure proper form on the bike (with the exception of hand positions, and laying on the handlebars). Where Cycling differs from Spinning is that Cycling contains moves that are different from the Spinning program. For instance, Cycling has a move called up downs, in which the student will slide out of the saddle, engage their core, and make an up and down motion with their trunk to strengthen those muscles. For the majority of people this move will be effective, however, there will be some cases in which the student will find this move exhausting to their lower back. I am one of those students. I have scoliosis and this move severely irritates the lumbar region of my spine. However, for most people this will not be a problem.
Cycling also contains moves that share a name with Spinning moves but are performed differently. For instance, jumps are a move in which the student comes in and out of the saddle to maintain balance and challenge their lower body muscles. In Cycling, a jump is done to the beat of the music, and there is a count to it, whereas the Spinning program's jumps consist of longer periods in and out of the saddle. Either way is effective, they are just different. Sprints are another shared move. A sprint in the Spinning program requires the build up of resistance to a level where the student's cadence has decreased to near 60 or even 60 rpm. Then for 10 seconds the student comes out of the saddle and tries to raise that cadence, however, they should not exceed 80 rpm. Then after 10 seconds the student returns to the saddle, removes the challenging resistance, and brings their cadence to 110 rpm. In the Cycling sprints, the student comes out of the saddle with a challenging level of resistance, but rather their goal is to increase their cadence as high as they possibly can. Again each method has pros and cons, but neither one is better than the other.
I did not post this to cause more controversy or to say that one program is better than the others. I have taken both Cycling and Spinning and I have found them both to be a challenge. I have also been teaching Spinning for about 9 months now. The reason for this post was to educate you the student on which class may be more appropriate for you. Also if you are taking a class you will understand the differences between the two programs and know which program you like better. This will prevent you from wasting time in a class that does not suit your needs. I hope this was helpful, if you have any questions or comments feel free to post them.
Wednesday, January 18, 2012
New Years Resolutions Do Not Work
It comes as no surprise that people use the start of a new year to improve some aspect of their lives. It is also no surprise that after about two months of blood, sweat, and some hard earned tears the vast majority of people will give up on their resolutions. They will use a number of excuses such as: it's just too hard, my schedule is too busy, my kids have soccer practice, or the easiest excuse, I simply cannot afford a gym membership. While these may be valid excuses, they are not the real reason why new years resolutions fail. The real reason why new years resolutions fail is because people fail to use proven behavior change techniques as a method of changing a negative behavior. Most people stop eating sweets and fast food cold turkey, and then overexert themselves on an elliptical for two hours a day until they are exhausted and frustrated.
Many people have never been shown the proper way to alter their behavior, and that is one of the reasons why I started this blog. Not only is it my goal to provide the best fitness advice to my readers, but it is also a passion of mine to instruct all of my students, clients, and readers on how they can improve their lives using methods that will not fail. A successful behavior change plan includes:
1.) A goal and a (reasonable) time frame in which you are supposed to reach this goal
2.) Two weeks of negative practice in which you have some means of recording and tracking
3.) Identification of one's antecedents based upon the negative practice records
4.) Reinforcement/Punishment strategy
5.) A contract manager
6.) A clear and explicit self-contract with the client's/participants signature
7.) A recording method to be used during the project
Some of these facets may be unknown by most people, which is why for the next couple of weeks I am going to explain these facets in detail. If you have any questions on anything mentioned in this post feel free to respond in a comment. I hope that this information will be useful to all of my readers as they strive to better their lives in 2012.
Many people have never been shown the proper way to alter their behavior, and that is one of the reasons why I started this blog. Not only is it my goal to provide the best fitness advice to my readers, but it is also a passion of mine to instruct all of my students, clients, and readers on how they can improve their lives using methods that will not fail. A successful behavior change plan includes:
1.) A goal and a (reasonable) time frame in which you are supposed to reach this goal
2.) Two weeks of negative practice in which you have some means of recording and tracking
3.) Identification of one's antecedents based upon the negative practice records
4.) Reinforcement/Punishment strategy
5.) A contract manager
6.) A clear and explicit self-contract with the client's/participants signature
7.) A recording method to be used during the project
Some of these facets may be unknown by most people, which is why for the next couple of weeks I am going to explain these facets in detail. If you have any questions on anything mentioned in this post feel free to respond in a comment. I hope that this information will be useful to all of my readers as they strive to better their lives in 2012.
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