OVERALL FITNESS
Q: I can't seem to find the hour a day or even 30 minutes a day that I seem to constantly try and recommit to, but never follow through with. How can I find the time to fit in exercise?
A: Instead of trying to find that block of time, why not focus on making your fitness routine part of your hourly life? For instance, plan on taking five minutes every hour to do something productive toward your fitness goal. Maybe it's taking five minutes to perform sit-ups, push-ups, or squats. Or, do 1-2 of my Daily 7 x 11 Visibly Fit™ techniques. You should easily be able to fit in two of the seven exercise moves in 5 minutes. Take the time every hour. You'll easily complete your 7x11. Think of it as gaining power by the hour!
Q: Do you really believe you can achieve as high a level of fitness at home as you can in a gym?
A: Absolutely! I used to go to a gym, and I've worked with a personal trainer. But, I never achieved the definition, strength and stamina—not to mention the pain-free back!—that I have experienced with my Visibly Fit™ program—these exercises will allow you to train your body at its highest capabilities without straining or destroying your joints, tendons, or ligaments. I'm saving a whole lot of time and money for even greater rewards. You can too!
Q: What is the best outdoor activity I should do to enhance my 7x11 daily Visibly Fit™ routine?
A: Whatever you have the most fun doing! Avoid the possibility of boredom from doing only one type of activity and discover how to be a kid again. Some of the most fun, not to mention my best workouts have derived from playing! Remember how good it feels to run, jump, swing from monkey bars, bike, swim, play tag, skip rope or play dodge ball? The activities are endless….playing tennis, badminton, rollerblading, or just tossing a ball back and forth!
Q: I live in Seattle where it rains all the time, so I can't get out and do my 30-45 minutes of walking, running or biking aerobic exercise three times a week. Can you suggest an indoor Visibly Fit™ aerobic activity?
A: Furey Squats will get your blood pumping and your heart rate up! You can learn about them in the calisthenics section of by book Every Woman's Guide to Personal Power. Try to perform as many squats as you can within a 20-minute time frame. You'll find it to be an amazing workout, and it will be wonderful for shaping your legs. In addition the Furey Push-up, Atlas Push-up and Panther Stretch also have great cardio benefits and could be interchanged with the Furey Squat for variety in your aerobic workout. I teach all of them in my book!
Q: I read somewhere that isometric type exercises were the only recommended strength-training exercise to perform while pregnant, is this true?
A. I wouldn't say that it is the ONLY recommended exercise for pregnant women as I believe that visualized resistance training is safe as well. Isometric and visualized resistance exercises are all part of my Visibly Fit™ program. During pregnancy, your body is already under enough stress with all the changes it is going through and you don't need to add to it. Visibly Fit™ will keep you in tip-top shape and give you the added strength that you will need during each trimester and get you ready for labor.
TONING & SCULPTING
Q: Will my muscles get used to this type of training and eventually "peak" at some point?
A: With my Visibly Fit™ system, you will either be able to achieve a lithe, sculpted look, or you may gain mass if that is your desire. Since Visibly Fit™ training is based primarily on the self-resistance, visualized resistance and isometric training, there is really no room for "peaking". The goal is for you to achieve the look and size you desire, and then to maintain that. If you choose to add mass later, the same dynamics that got you to where you are come back into play. By adjusting the muscle tension you use as well as adjusting your diet, increased mass is always possible.
Q: On the Daily 7x11 DVD we are instructed to do 8-10 repetitions of each exercise. Is that what a beginner of your program should do right away, or should they begin with one or two repetitions. Also, should someone following the Visibly Fit™ program faithfully for weeks be increasing these repetitions to 10 or 15 a day?
A: As a beginner, the level of tension you create will be minimal in relation to how much it will increase the longer you do the Visibly Fit™ exercises. Therefore, you should begin with the 8-10 repetitions of each exercise twice daily. There is no need to increase the number of repetitions with the Visibly Fit™ technique because your benefits will gradually increase, not by doing more repetitions, but by increased levels and tension and resistance as you perform each exercise.
Q: You talk about "mind over muscle". Can you explain exactly what this means?
A: Sure. Picture yourself with a five-pound dumbbell in your hand, then bend your arm as though you are doing a Bicep Curl and focus on your muscle doing its job of lifting this dumbbell. We call this focus on the muscle "thinking into the muscle". Now picture a ten-pound dumbbell and do the same. Now, a fifteen-pound dumbbell and repeat the exercise. Do you feel the tension in your bicep? If you don't, then you weren't "thinking into the muscle".
Q: I would love to finally have great abs. What is the best Visibly Fit™ exercise for achieving a sculpted waistline and great abs?
A: In my book, Every Woman's Guide to Personal Power, I have an entire section devoted to abdominals—one of my favorites is the abdominal contraction, which is all about deep breathing. There I teach "The Crunch" and its multiple variations. All of these exercises strengthen every area of the abdominals as well as the oblique muscles on the sides of the waist. Following my abs sculpting program as outlined in my book will get you results in no time flat!
WEIGHT LOSS/WEIGHT MANAGEMENT
Q: I am 40 pounds overweight and want to be sure to be doing enough cardio exercise to shed these pounds as quickly, yet safely as possible. How much cardio should I be doing?
A: At a healthy 2 pounds per week, you should be able to shed those 40 pounds in about 5 months. So, here is what I would suggest: 30-45 minutes of cardio three times a week. But, you need to do the Visibly Fit™ exercises daily to replace the weight that is lost with lean muscle.
Q: What is the recommended balance of fat, protein and carbohydrates I should be eating for healthy, maximum weight loss?
A: While we are all unique, a general rule of thumb and what I recommend for maximum weight loss is a diet which consists of 15 percent fat, 15 percent protein, and 70 percent unrefined carbohydrates. I emphasize unrefined carbohydrates! This means whole-grain breads, cereals, rice and pasta vs. the white varieties. Lesson Two in my book Every Woman's Guide to Personal Power details how to eat for proper nutrition during weight loss and weight management.
Q: I recently read that overeating is a major cause of premature aging. Is this really true?
A: Absolutely. This is because most people who overeat are undernourished. Scientific research has proven that when an anti-oxidant rich, nutrient-rich diet is eaten in moderation, aging can be delayed and you can add years of vitality to your life.
Q: I have been doing the exercises on your Daily 7x11 DVD for 3 weeks, while eating a 1500 calorie per day healthy diet (I am 5'6" tall) and the scale has barely moved! I'm really getting frustrated. What do you suggest?
A: Remember that you are in the process of building muscle, and muscle weighs more than fat. Be patient, keep persisting and you will see results with that number on the scale moving down! But, more importantly, be sure to take your body measurements and take note of how your clothes feel now vs. three weeks ago. You may be losing inches now and the pounds will follow later. This is often the case, especially if you are new to fitness and strength training.
MUSCLE HEALING & REPAIR
Q: I have arthritis in my neck and lower back. Will the Visibly Fit™ system aggravate my condition?
A: Isometrics, a main component of my Visibly Fit™ technique, have long been known to help people with arthritis get into shape without the discomfort of bending painful joints. When performed properly, isometrics have proven to increase and maintain muscle tissue to support the muscles without aggravating any of the sore, tender joints.
Q: I feel pain in my left shoulder while doing some of Visibly Fit™ exercises. I should mention that I have had an aching shoulder for a couple of years, so it wasn't caused by doing any of the Visibly Fit™ training. But, hoping to heal this area, I've been following your techniques for three weeks and the pain isn't going away. Am I doing damage to my body by continuing with your program?
A: If you feel pain while doing the Visibly Fit™ exercises, listen to your body. Lifelong injuries occur when people try to push through pain. I recommend seeing a sports doctor of chiropractor before continuing with any type of exercise that causes you pain in one particular area of your body. Visibly Fit™ exercises can eliminate old injury pains and repair and heal the muscle. But, it's best to have the area of concern evaluated by a doctor before attempting to heal it through using Visibly Fit™ techniques.
Q: I believe I have inflamed muscle tissue in my shoulder due to a sports injury I experienced a couple of years ago. What do you suggest I take to reduce the inflammation?
A: Actually, my Visibly Fit™ exercises are a readily accessible, safe and inexpensive anti-inflammatory medicine! Yes, you read that correctly. Inflammation is the body's natural means of stimulating healing. But, properly performed exercise releases signaling molecules that stimulate a unique healing response that couples both inflammatory and anti-inflammatory mechanisms to repair, regenerate, and grow stronger tissue. If you have not already seen a sports doctor or chiropractor about your shoulder, I suggest you do so before implementing my Visibly Fit™ program or any other recommendations.
Q: I have pulled thigh muscle while biking and wonder how long it will take to heal?
A: It generally takes about 4-6 weeks for a muscle to heal. The healing muscle will have scar tissue, which must be stretched for proper healing to occur. A combination of Isometric and Isotonic exercises with gradually increasing resistance within the limits of the pain will help to promote healing. These exercises are fully illustrated in my book, Every Woman's Guide to Personal Power. Be aware that a gradual progression of increasing resistance is important in order to minimize the potential for re-injury.
MIND, BODY & SPIRIT WELLNESS
Q: What exactly is meant by mind, body and spirit wellness?
A: Wellness of mind is about the quest to improve our quality of life, to achieve a balanced lifestyle and the peace-of-mind achieved by knowing you're following a proven path to becoming healthy and happy. Wellness of body is about our optimal physical health and fitness. It may also be about optimizing your body's natural healing ability and overcoming a challenging health condition. Wellness of spirit is about the quest for spiritual wholeness. It's about having a relationship with a Power greater than oneself, and about becoming faith-based. It is the balance that comes from feeding our mind, body and spirit which results in an overall feeling of well-being.
Q: Does one "think" their way into a mind-body-spirit connection, or how does this happen.
A: It really is a process that comes about through the elements I've outlined in my answer to the previous question. However, the quickest way to have an experience of a mind-body-spirit connection is to do some deep breathing. I have found that nothing brings me into a quicker awareness and total mind-body-spirit connection that this. Deep breathing, as I talk about in my book Every Woman's Guide to Personal Power, comes from the diaphragm. Give it a try: place your hand on your abdomen just below the ribcage. You should feel the diaphragm shrink as you inhale, expand as you exhale. Repeat this several times and you are likely to feel an experience of euphoria as you become more aware than ever of the connection between your mind, your body and your spirit.
Q: I have heard that affirmations play an important role in overall wellness. Is this true?
A: Absolutely! Affirmations are simple mental exercises that can tap you into the positive, creative part of yourself. It's the place that's free from your ego (you know it: the ego is the leaky tire in constant need of being filled from outside sources!). Affirmations are different. They allow you to reveal the secret, powerful, depths of yourself and care for your being by affirming what is there. Example: I am beautiful! I am healthy! I am kind and loving! Say this to yourself, especially in front of a mirror and see how powerful the effect will be on you. Repeat it daily, along with any other affirmations you want to create. Positive affirmations—thinking good thoughts about yourself, are a very important component of total wellness.
NUTRITION
Q: I am the original junk food junkie. But, I work out every day to the 7x11 Daily DVD. I follow your program for toning and sculpting my body, I really don't have any weight I need to lose. Why do I need to be concerned about eating right?
A: If you regularly follow my Visibly Fit™ exercise program but are not paying attention to basic nutrition, then you are essentially throwing away a good portion of the benefits you are gaining from your workouts. Basic nutrition is absolutely essential to making the most of any fitness program. Food calories supply energy and nutrients to the body during exercise. Without proper basic nutrition you lose energy more quickly, resulting in a less intense workout. While simple sugars found in junk foods are used up almost immediately, complex sugars and complex carbohydrates provide prolonged energy to the muscles during exercise. Protein is composed of amino acids which support growing muscles. In fact, basic nutritional deficits can cause you to lose hard earned muscle to muscle tissue breakdown or catabolism. Like mother always told you: Eat your vegetables!
Q: I keep hearing I'm supposed to be drinking at least 64 ounces of water a day. Do I need this much? And what are the nutritional benefits of drinking this much water each day?
A: Although it's the simple molecule, created from two atoms of hydrogen, one oxygen, water packs a major punch. Yes, water, in itself, makes up over 60% of our body! And it doesn't end there. Water involves itself in many of the main systems of the body including circulation, digestion and elimination. Depending on your activity level, your body loses at least 2 quarts of water each and every day. Water is lost through bodily functions, through the skin, lungs and elimination. It is indeed recommended that you drink 64 ounces of water each day to aid in improved circulation, digestion, and elimination. A couple of other bonuses: it fills you up, so you tend to be satisfied with less food, and your skin will be amazingly clear!
Q: I am trying to eat a more high fiber diet for all the health benefits associated with doing so. What's the easiest way to get more fiber into my diet?
A: Whole beans, soybeans and other legumes are excellent sources of fiber. A 1 cup serving of cooked navy beans contains about 19 grams of fiber! Always read the Nutrition Facts label to find out the amount of, and the type of, fiber contained in any particular food. Other excellent sources are: lima beans, peas, raisin bran cereal, spinach, edamame, broccoli, brussel sprouts, baked sweet potato and brown rice. The average American only gets about half the amount of fiber they need everyday for their body to function optimally. According to the American Heart Association (AHA), fiber helps lower cholesterol and is important for the health of our digestive system. Both the AHA and the National Cancer Institute recommend that we consume 25 to 30 grams of fiber daily. |
