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Published April 8, 2009
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Krause’s Korner By Mark Krause
Describing & Recording Goals
Hello everybody. Hope all is well with everyone. This week we will be talking
about a very important piece of any health and fitness plan: GOALS. In order to
ensure that your fitness plan will be successful, one must have and set goals
for themselves. We can look at goals as our roadmap to the destination that we
are trying to reach. We all set goals in our lives whether they be career,
financial, spiritual, or family oriented. So your health and fitness should be
no different. There are 4 crucial steps that we must take when setting our
goals. These are as follows: (1) Set REALISTIC goals, (2) Be Specific, (3)
Commit goals to paper, (4) Reevaluate goals regularly. When setting your
personal goals, you should develop short-term, mid-term, and long-term goals.
Short-Term Goals- Should be attainable in about 4-8 weeks.
Mid-Term Goals- 8 weeks to 6 months.
Long-Term Goals- Any time after 6 months.
Short-Term Example
Goal: Stop missing workouts for frivolous reasons. Commit!
Date Goal Set: April 27, 2009
Date to Accomplish Goal: May 9, 2009
Plan of Attack: 1) Call Jane and commit to exercising with her on Monday,
Wednesday, and Friday at 8 A.M. 2) Plan recreational activities with my kids
and spouse on the weekends. 3) Cut out mindless channel surfing on the T.V.
Mid-Term Example
Goal: Be able to run a steady 2 miles
Date Goal Set: April 27, 2009
Date to Accomplish Goal: September 27, 2009
Plan of Attack: 1) Weeks 1-4 I will walk 1.5 miles on
Mondays,Tuesdays,Thursdays, and Fridays. 2) Weeks 5-8 I will combine walking
and jogging 1.5 miles on Mondays, Tuesdays, Thursdays, and Fridays. 3)Weeks
9-12 I will jog a solid 1.5 miles on Mondays. Tuesdays, Thursdays, and Fridays.
4) Weeks 13-16 I will up my mileage to 2 miles of jogging on Mondays. Tuesdays,
Thursdays, and Fridays. 5) Weeks 17-20 I will run 2 miles 4 days per week.
These are examples that you can use in setting your short-term, mid-term, and
long-term goals. Next week we will talk about setting up a "goal setting
checklist". The checklist is designed to push the goal-setting process along.
Until then take care of yourself and God bless!
Published April 8, 2009
Krause’s Korner By Mark Krause
Hope all is well with everyone who is reading this. Starting this week I will
layout and detail each part of my fitness regime and any changes that I make.
The first part of my routine will last eight weeks. In these eight weeks the
goal will not be to add any muscle , but rather burn as much fat as possible.
This week I will discuss the nutrition phase of the regimen. To be successful in
any fitness routine, you must start off in the nutrition department if you plan
to lose weight and keep it off. You can do 500 sit-ups a day, but if you are
still eating doughnuts and Doritos, chances are you will make no progress. Yes,
you will build the muscles in the abdominal area, but there will still be a
layer of fat over those new and improved muscles covering up all of your hard
work.
Now, I'm not suggesting that you should go on one of those crazy food diets that
promise you will lose 40 pounds in one month. Chances are you cannot stay on
that type of plan, and as soon as you quit, the weight will come back. If you
feel you are one of the few who can eat pork rinds and cheese everyday for the
rest of your life, then more power to you. Just be sure to keep an eye on the
condition of your arteries.
In my program, I will follow a nutrition plan similar to this:
Avoid the obvious FRIED foods, fatty meats (pork, bacon, salami, ribs, and
sausage). But, there are some bacons and sausages out there, such as turkey
bacon and turkey sausage, that you can eat, and they taste just as good as the
artery clogging kind. Avoid high fat dairy products such as cheese, milk, and
creams. These are also available in low fat versions that are better options.
Then there are the hidden evils to avoid, such as butter, mayonnaise,
margarine, high fat salad dressings, and other sauces. I will also drink plenty
more water throughout the day and add as much fruit and vegetables as possible
to my meals and snacks. I believe the key is not to allow yourself to get to a
point where you are starving. Then you will eat whatever and whenever. If you
feel you are getting hungry, drink a nice tall glass of water and have an apple
or some other healthy snack. This will usually hold you over to your next meal.
As with any health and fitness plan, always check with your family doctor first
and foremost. I am not a doctor by any means.
As with anything, always put God first and the rest will fall into place.
Published March 18, 2009
Krause’s Korner By Mark Krause
OSTEOPOROSIS
Osteoporosis is a disease in which bones are losing mass and their structure is
deteriorating. Because these bones have become weaker, they break more easily.
Osteoporosis is the most common bone disease. About 10 million Americans have
osteoporosis and another 34 million have weakened bones.
Avoiding the danger of fractures is not the only reason to keep your bones
healthy. Besides supporting the framework of your muscles, bones store minerals
that you to to live. They also protect major organs such as your brain, heart,
and lungs.
A couple of ways to fight weakening bones are as follows: (1) Stock up on
Calcium. Dairy foods such as milk, cheese, and yogurt are excellent sources of
bone-protecting calcium. Also include plenty of orange juice, leafy green
vegetables and soybeans in your diet. (2) Vitamin D. You can get a shot of
vitamin D just by walking outside or gardening, because the sink produces
Vitamin D
when exposed to sunlight. Milk is also a tremendous source of Vitamin D. (3)
Check your bones! The Medical Center located in Sicily Island is having their
annual Health Fair, which is free of charge, on April the 25th from 9:00-2:00.
Dr. Smith will be conducting the bone density test.
Osteoporosis is treatable.
STRONG MUSCLES, STRONG BONES
Exercise in any form- mild, moderate, or intense- is good for you and can help
reduce the risk of disease and keep the heart healthy. But when it comes to
strengthening bones, milder form of activity may not be enough.
Thirty eight men and 46 women, ages 55-75 years all of whom were generally
healthy but didn't exercise regularly, were recruited to help determine the
link between physical activity and bone strength.
Researchers concluded that neither overall aerobic fitness, nor mild physical activity had a
significant effect on bone density. Greater muscles strength, however, was
associated with stronger bones. Even though the milder forms are good for heart
health, they may not be sufficient to hold off age related decline in bones.
Published March 11, 2009
Krause’s Korner By Mark Krause
Hello, my name is Mark Krause. If I don't already know you; nice to meet you.
I was asked by Will and Miranda to start adding a few tips each week in the
Catahoula News Booster to go along with the health and fitness journey they
have begun.
While I certainly may not look like a gold mine for tips on the topic, I can
assure you that I do know a little bit about fitness.
I majored in Kinesiology at LSU and received my Personal Training Certification
through American Fitness Professionals
& Associates. For the past 15 years, I have read just abut every health and
fitness magazine published from cover to cover. I have trained under two of the
top strength and conditioning coaches in the country, Vern Banks and Rob
Oviatt, at LSU.
Anyway, enough of that... Let's talk about my struggles.
Most of you who are taking the time to read this are doing so because there is a
desire inside of you to get healthy and to get back into shape.
Well, there is good news and bad news...
The good news is that it's not that hard to do. The hardest part you will face
is the mental aspect. Once you've conquered that, it's a piece of cake (sorry,
bad comparison).
The bad news is that it's very easy not to do anything about it and continue to
gain weight or gain weight back after losing it.
That's what happened to me.
In 1999, while on the LSU Football Team, my playing weight was 290 lbs. For the
most part, I was a very healthy 290 lbs. with perfect blood pressure, a resting
heart rate of about 55 bpm, and a fairly low body fat percentage.
While training one day, my back completely gave out on me while I was doing
squats. No "pop" or "crack," it just quit working.
The pain was horrible and very scary to say the least. Come to find out, I had
three degenerative disks in the lumbar (lower) region of my back.
The doctor told me I had two options: (1) Surgery (no thank you) and (2) Lose
Weight.
After that visit, I went from 295 lbs, down to 225 lbs. within a year. I can't
even begin to tell you the difference I felt. It was like taking a sack and a
half of dog food off my body that I didn't have to pack around 24 hours a day!
My back didn't hurt anymore.
During this time, I met my beautiful wife, Jessica, and son, Taylor, and slowly
but surely the lifestyle I was living and the things I was doing began to
change. The process seemed to kick into "overdrive" after being married and
kids came along.
Plus, I was "in the cross hairs" with my parents owning the Snack Shack and a
delicious Jumbo Double Bacon Cheeseburger only being a phone call away (I'm not
saying to stop eating there, though. There are several healthy choices on the
menu), and my wife, Jessica, making all of those great birthday cakes. There
always seems to be a little extra lying around after she is done.
To make a long story short, I am back where I started.
Now I am back on the same journey as maybe you are. The main thing is
consistency and to literally take one day at a time. Do not get way ahead of
yourself.
Each week I will provide a few tips from research that I do almost every day on
the latest in weight loss and health.
I am by no means a doctor, and I urge you to talk to your physician before
beginning any exercise regimen.
I hope I can be of some assistance to you and wish you the absolute best in
whatever you may do. God Bless!