This winter, True Body held an 8 week challenge aimed at getting four very different people motivated to step up their activity level and monitor their nutrition. We provided them personal training and access to group fitness classes and asked them to keep track of everything with a point system. At the end of 8 weeks, the team with the most points was the one trained by our incredible Regina Ward.
Our winners are Joe Hakim of The Hungry Dudes and Nicole Rupersburg of Eat It Detroit. Initially, each said that “not enough time” was the biggest barrier to working out. But with the right support from our team, they found the time. We at TBF are very proud of the example they set for overcoming excuses and pushing themselves to meet personal goals. We awarded them prizes from our generous sponsors at Whole Foods Detroit and Pure Detroit.
Every day, there is something about how exercising is good for you. Adults should do 30 minutes of exercise per day, five times a week. This offers benefits of a improved cardiovascular health, a lower risk of heart and lung problems, less chance of putting on weight or the ability to lose weight and a generally feeling of being healthier and happier. Many think that they are too old to reap the benefits of exercise or that it is too late but the good news is that neither are the case.
Learn to Exercise Correctly
Avoid jumping straight into full exercise. If you have never exercised before or it has been a long time, doing five days a week of 30 minute sessions will not benefit you. You will be more at risk of injury. Start off slow and build up your ability to exercise. This could be 30 minute sessions three times a week and building that up to five times a week over the period of one or two months. You could also exercise for 10-20 minutes per day, five times a week and then gradually build that up to 30 minutes sessions.
Stop the Excuses
There are many excuses not to do exercise. One of the most common excuses is that it is impossible to fit in 30 minutes into a day. Too many people attempt to do 30 minutes at one go but this is not something that you need to do. Split the sessions into three 10 minute or two 15 minute sessions, such as a 15 minute run on a morning and then 15 minutes on a workout DVD when you return home from work.
Another common excuse is that it is too late or you are too old. Stop thinking that now! There is always something that you can do, whether it is walking every day or doing a dance DVD at home. Games consoles now offer exercise games that are fun to do and offer different levels for all capabilities. If you are ill, you should wait until you are better and talk to your doctor about exercise and finding something that works for you. However, it really is never too late.
Do Something that You Enjoy
When it comes to exercising, you need to find something that you enjoy doing. This will make you want to exercise and will help you keep going for the long term to create a habit. Doing something that you hate will make you resent exercise and you will not gain the benefits. This could be swimming, running or taking a dance class.
It is a great way to encourage your children to exercise too. Find something that you can enjoy together, whether it is kicking a ball around the park or splashing in the sea. By encouraging children and finding something both enjoy, children will continue to work out and will reap the benefits in their adult years.
No need to Spend Money
You do not need to spend money on a gym membership or a club membership. There are plenty of options that are free. You could go running around your local park or play soccer with your friends. If you do not want to go outside and are willing to spend a little money, you could buy and go running on a treadmill, use workout games on a console or buy a workout DVD.
There are many ways to exercise and it really is never too late. The trick is to find something that you enjoy and suits your abilities. Start off slow and build up your endurance so you reap all the benefits of working out.
About the Author
Joyce G. is a professional health blogger and writer. She currently partners with Nordictrack.com in raising awareness about the importance of health and fitness. NordicTrack has come to symbolize the means for serious athletes and fitness-buffs alike to “get ready for adventure,” whatever that may be. Visit our website to know more about running on a treadmill
After four weeks of tracking their activity, their nutrition, and working out with a personal trainer two times a week, here is how our four contestants are doing with this 8-week round of the fitness challenge:
Nicole: When I first started this challenge I could barely hold a plank for 15 seconds. Regina set a goal for me to hold a plank for 1 minute 30 seconds, and this week I met that goal. When we started I said that I wanted to increase my strength, especially in the upper body, and it’s working!
Joe: The main goal was the fitness challenge. My challenge was to plank for 2 minutes and 30 seconds. I was able to plank for 3 minutes. Regina’s plan has focused mainly on my core and scapula, both areas of weakness. Since we started, my abs feel tighter and have more definition. It’s a really awesome change
Amy: I tried Zumba with Regina and spinning with Denise this week. I loved both classes and would recommend them to anyone. I had fun in Zumba and I worked my ass off in spinning. The best part about the classes were the instructors. They get so into it!
Jeff: My midpoint goal was push-up, but I can’t remember the goal number. Only that I beat it. As for personal goals, it remains the same: develop better diet and exercise habits for the long-run. That’s going very well. I’m eating less, eating better, getting daily exercise and I can definitely feel the difference.
Team Amy/Jeff, Training with Allison: 302
Team Nicole/Joe, Training with Regina: 357
Both totals are good so far, but we’d like to say a special congrats to Nicole Rupersburg of Eat It Detroit , who turned in a whopping 100 points in one week. Will someone top that one week total in the remaining five weeks?
We’ll have a mid-challenge check in next week for the half-way point. Good luck everyone!
The Fall 2012 Challenge
On October 15, we began another round of the True Body Fitness Challenge. This one is a little different. For one, it is shorter: eight weeks. We also refreshed the rules. But the basics are the same. Four people challenge themselves to earn points by being more active and keeping track of their food. It is not a weight loss challenge (we are not using scales) but it is intended to give participants motivation for a short-term contest that will hopefully impact long-term health.
Let’s get to know the participants now!
We asked the participants some questions about why they decided to take our challenge.
In conclusion, “not enough time to work out” seems to be a pretty common excuse out there. Let’s see if this eight week challenge can help them cut down on excuses. Good luck to everyone!
Pure Detroit are our winners!
Pure Detroit scored a massive 5770! They actually took off work for the last day of the challenge to exercise the entire day! Bringing in a crazy 350 points each for that week!
In Second we have The Dirty Trick with a crazy 5,539 points! The game was SOOOOO close! You two kept up a mean game and I am shocked that Mr. Dirty Trick didn’t pee his pants with all the water points. Great job team Dirty!
And in Third we have Velocity Cow with 4,000 points! You two smiled the entire time and did everything you could for the challenge. Thank you so much for being a part of the challenge!
I hope all 6 of you learned a lot and can take this challenge as just the beginning of a new healthy life. True Body Fitness will always be here for you on your path! Thank you all again so much for the sweat and tears!
We had a page full of foods to try by the end of the TBF Challenge. Among the
last 6 items we had yet to eat, from the Nutri-list, were Collard Greens. Each
week we would knock-off a handfull of new foods. Collard Greens never seemed to
make it into our grocery bags. Finally! On the last day of the Challenge it
happened. Kevin had TEAM PURE DETROIT take the day off work and basically pedal
and walk sunrise to sundown to have our team end with a BANG instead of a
fizzle. (He stopped walking I think around 11:20 at night. ) The 3rd stop,
after our team rented bikes from Wheelhouse on the Riverfront, was the Collard
stop. Can anyone guess where? The Pure Detroit’ Friday bike tour was fun. It
seemed playful like a combination of a field-trip and playing hooky. We will try
to upload more photos from the day soon.
s. TEAM PURE DETROIT
I just read online that collard greens may be “the greatest of all commonly
eaten cruciferous vegetables.” They help lower cholesterol, are
cancer-preventative, assist with detox…and have “amazingly high-levels of
It’s been really easy to incorporate more greens into our eating. We’ve moved
from 1 or 2 salads every couple of weeks to 4 – 6 salads a week during the
Challenge. The way many stores offer a wide-range of organic greens now is
really helpful. Having a go-to mix in the fridge, helps answer the constant -
what should I eat? when opening the door. Many quick lunches have been: use
greens, add last-nights left-over grilled vegetables add some almonds and
walnuts. Also eating out, previously, we would walk in the door with intentions
of having a ‘hot, cooked meal’. Now, we scan menus looking for the least
processed foods. Where we skipped even reading salad offerings now we give them
full consideration. We’re moving in the right direction, in terms of
re-adjusting eating habits. Thinking of eating as ‘nutritional intake for your
body’ is very new coming from a world projecting cupcakes are yummy, pop is
‘refreshing’ and chips qualify as a snack food. In the Guardian building Pure
Detroit store, there is a vintage Detroit chip can that says: “A Healthy Food”,
“The New Era – ‘scientifically processed’ Potato Chips” “Easily Digested”
“Less-Fattening”. It’s fun to see food thought-progression both individually and
s. TEAM PURE DETROIT
THE HEALTH BENEFITS OF EATING GREENS:
GREENS – A NEGLECTED GOLD MINE
PUT THOSE GREENS ON ROTATION:
Last night Vince and I were at dinner and I leaned back. The act itself
wasn’t noteworthy but the fact that I didn’t feel my abs engaged was. It
was a moment of feeling stronger than I was weeks ago. That felt like a
small win. Well, this Saturday marks the two year anniversary of my the day
my father died. His name was Kenneth and he was a good, gentle, and happy
man. I miss him dearly. So much. Now I’m not big into dates meaning
something about relationships. I don’t miss my father anymore on his
birthday or the day he died than I do today. I feel the same way with happy
anniversaries like mine with Vince but date markers can be hard to ignore.
My father was a pretty healthy guy before his cancer took over his
body. This challenge, to me, is about working towards longevity of a
healthy life. Before the challenge, I knew that I was out of shape but it’s
easy to dress in a way that makes one confuse a passable appearance for
health and strength. Anyway, I read a lot about health and nutrition so I
knew a lot about what are good things to eat and to do but I just put work,
coffee, and wine ahead of doing the right things. I’m still not as active
and on target as I’d like to be but I cherish the steps that I’ve taken
(with Regina and Kimo’s help) over these last nine weeks. Good gosh, I feel
like my blog posts are either jokey or super depressing. Oh well. Time to
get into the shower and get to work.
Jamie- Velocity Cow
So after my I'm so burnt out blog that I don't think was ever posted I went to spinning. Spinning is my favorite thing aside from beer and sex. I remember calling Liz Blondy and asking her if she thought I could make it through the class. She assured me and my love affair of disco on a bike began. I was so proud of myself that I could do everything as instructed and not end up at Detroit Receiving (you only go there if you have been shot). So apparently I'm a fitness rockstar.... Today I trained with Allison by myself. It has been a crazy week between the bar, 7 kids, and a local crossdresser. Allison (the wolf in sheeps clothing) had a circuit training program planned for me. After getting my ass handed to me for about 30 minutes she gave me the hardest exercise ever to do. I had to hold my hands in a plank and spin 5 times to the right and 5 times to the left on a freaking ball. Sounded simple and she made it look simple and I couldn't do it when I first tried. I feel so much stronger than when we entered into this challenge. I looked at Allison after downing 64 oz of water and said "I'm going to do this because I don't want there to be anything here I can't do". I guess I'm not that burnt out. Cathy-Dirty Trick