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Velma's LeanZine, Issue #005 -- February (Continuing) Fat Loss 2013
February 04, 2013
Hi there!

February Fizzle, or February Fat Loss?

Has your New Year's Resolutions Fizzled?

I hate New Year's resolutions. I don't set them anymore, it just seems pretty pointless. I think once you've had your mind made up you can make the change you seek any time of the year. You should set the goal, add in milestones so that you know you have steps in place to know when you've reached your final destination, and then fashion a reward for yourself when you've reached where you want to be.

I also have to admit that I'm terrible at setting goals. I tend to set some lofty goals and at the first sign of trouble or hardship I find myself saying things like, "Man, this is whack, I ain't doin' it no more". As you can imagine this is not very helpful. I've since learned that where there are hurdles also lies opportunities if we look for them and I must say that this is far more helpful than the former.





Please and Thank You!!

I get lots of compliments on my classes and for a long time I thought it was really silly. I've been doing this for a long time, so it would seem par for the course that I would get good at my job over the years, right? I should hope that I learned some things along the way to make me better.

As a consummate learner, I try to be a student as often as my schedule will allow to be in someone else's class. No matter how long you do something, there is always room to learn more and grow. When I stop feeling this way, I think it may be time to change occupations.

I do get emotional when people take the time to write me a card and hand it to me. I do keep them and refer back to them often, especially on bad days when I question my effectiveness and if I'm really helping people.

Anyway, the reason why I'm mentioning this is certainly not to toot my own horn, but to tell you about an experience I've had in someone else's class at another gym. (Dear Lord, where do I begin?) First and foremost, let me say that this is not a bash against CrossFit. I think it has it's place and can be extremely effective depending on your goals and instruction, so let me just get that out of the way.

I had been wanting to try CrossFit for quite some time and finally had a chance to fit (no pun intended) it into my schedule, so I was completely stoked.

I went to my first class and in my nervous anticipatory energy was talking to the other patrons, and made instant friends with one woman who was particularly helpful in getting me set up and informing me about how things go down there.

Ok great! Where is the instructor? In walks the instructor who seems like a nice guy. We roll around on the MFR tubes to loosen up and then we get started with a warm up. The instructor recognizing I was new (or sensed I like to be coddled) was attentive, helpful, wanted to get to know more about me, asked me questions about who I was, what my goals were, etc, etc.

During the workout, he was walking around correcting form, stopping us and correcting form if needed, and then spent time with me after class to ask me more questions. All in all, it was a great experience, I was stoked - couldn't wait to go back.

My next visit was a bit different. I immediately recognized another patron from the previous class I went to before and we gave each other a high 10 and were instant buds.

This instructor was a little different, however, he was a little enamored with himself, and he had every reason to be, believe me, but that's beside the point, right?

He had the WOD (workout of the day) on the board and in going through the explanation I had asked a question.....which never really got answered, I felt blown off. "Ok, I'll just watch my buddy" I think to myself, "he's been at this longer than I have."

After instruction time, I nod at my bud, the girls grab the pink kettlebells, and me and my bud grab our corner of the room with our equipment, wait for the clock to start and have at it.

In case you don't know anything about CrossFit, most of the movements are done for time. On this particular day there were 6 movement groups of execution. If you don't finish those movement groups in the time allotted, then you go ALL THE WAY back to the beginning (number 1) until you get through all 6 movement groups. These are NOT easy movements, let me just put that out there.

As this session wanes on, Mr. Impressed With Himself is hee-hawing it up with his buddies about how impressive he is while eating his chicken and broccoli.

I had made it almost all the way through the 4th movement group and mister impressive pants decides now is the time he wants to correct me....and wasn't even clear about what he was asking me to do! Really? By this time, my buddy and I couldn't move anymore, we were overcome with a giggle fit. The only time Mr Impressive talks to me is for a correction I did not even understand. I was so giddy and stupid from the workout, that I didn't even really care. I knew I wasn't coming back to this guy's class.

This group did not talk to each other at all and barely made eye contact. Their movements they were doing were executed so poorly that I was frightened for them and what they might do next. Body limbs were flinging everywhere....I could literally hear "OOF!" across the room. Me and my buddy managed to stay focused through it all in our corner of the room.

I had a problem with this facility for several reasons, the class quality is too varied for me. I don't mind a different instructor, I understand that, but at least care? You can hate me, but don't ignore a question because it seems like you don't want to take off your sweatshirt and show me how to execute a move, at least ask someone who knows it to show it to me, and please don't treat me like a pain in your ass. Is that too much to ask? Please and Thank You.

So I love being a student because it gives me a chance to see what it looks like or feels like to patrons.

I'm not saying that I will never try CrossFit again, but will only look for my first instructor's class if I want to go back in again. At least I will get quality instruction, and I will know what to expect.

...and just for the record, I never made it to the move I was asking him to demonstrate because it was number 5.






More information on Vitamin D

Thank you for all of the tremendous feedback I've been getting from you, in person, by email and otherwise. I do appreciate hearing what you want to know more about. One of my subscribers, Sue, has asked me to expound on the Vitamin D issue.

I will certainly include other requests in following newsletters. Some subjects are too wide and deep and require much more digging and research! But, I will get to your requests!

Vitamin D has been a supplement that none of us are getting enough of, or even coming close according to the latest research. Apparently, there has been a worldwide deficiency. Let me first say that there is not danger to an overdose of a Vitamin D supplement. I know that there is a genuine concern for that as we try to supplement our diets with what we think we're missing.

If you are located in a state that does not get much sunshine 9 months out of the year, you are certainly subjected even more so. Did you know that the sunshine that we get in the summer months is supposed to last us through the winter months? Depending on where you live, you might need a Vitamin D supplement all year round. If you wear sunblock during most of those summer months, this blocks vitamin D synthesis entirely.

Get this, if you are black or of darker skin origin, you need even more exposure to sunlight, or more Vitamin D supplementation. The good news is that most of the Vitamin D is made within the first 15 minutes of good sun exposure (this is merely a gauge as the amount of time is still a little uncertain). So applying the sun block after that if wrinkling from sun exposure is your concern.

Our bodies were designed to get Vitamin D all year round and stocking up in the summer is just not good enough. In these casee we need to look at supplementation. As I mentioned, there is not any danger in getting too much of the Vitamin D supplement.

It has been recommended to take up to 5,000 IU per day as a safe recommendation. Vitamin D is not an expensive supplement, so it's very realistic to take that amount. Vitamin D3 is the most potent one to take and is readily available at any corner pharmacy such as CVS, Walgreens, WalMart etc. There hasn't been a place where I have not seen Vitamin D3. Vitamin D2 is a prescription medication that can be expensive, depending on your insurance.

Vitamin D can help relieve chronic aches and pains, low grade depression (or feeling blue all the time), some asthma cases, respiratory infections, and decreased risk of influenza.

Interesting stuff, eh? Thank you Sue!








Here's a new page I've added to my site on fats

I'd appreciate feedback on what you think about it.






As always, if you have any comments, thoughts, or questions don't be afraid to CONTACT ME!!

In the meantime, please take care of yourself. You're worth it and you deserve it! - Velma



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