My goals
I shared my dreams with H&L fitness guru Sean Orr and he suggested we get started right away. Goal 1: build up my strength and stamina to override any latent fear to get back up on my blades this year. Goal 2: to be fit and able to participate in a fall charity walk.

Sean assessed my fitness level with where I wanted to be in seven weeks.

Sean explains
When starting a new fitness routine implement the ‘KISS’ method, don’t get stuck on, “Should I do this? Should I do that? Which exercise burns the most calories? Are machines better than free weights?” The answer get started then fine tune.

Plan a work out schedule with a fitness professional. Set short and long term goals to give yourself something to work towards.

Be accountable, no excuses. Plan your day to fit in a work out.

Make your work outs enjoyable, at least some of them. If you enjoy dancing like Barbara, find a dance class. If you like swimming get yourself into a pool. Let’s not kid ourselves, a lot about working out isn’t fun but what’s the alternative? Loss of strength and mobility, decay… death. That’s certainly not fun to me. You choose.

Working out 20 to 30 minutes a day, two to three days a week is the minimum standard set by the government to get Canadians moving. To make a physical change it’s mandatory to exercise 45 to 60 minutes a day six days a week. With 168 hours in a week that’s only a four and a half to six hour investment.

Sean’s work out plan for Barbara
Three strength training days, three cardio days and one day of rest, or two strength training days and four cardio days.

Exercises using her body weight use more muscles as Barbara stabilizes her entire body while doing an exercise. This increases her coordination, proprioceptive awareness (where the body is in space), while burning more calories. Upper and lower body exercises to challenge her ‘core’ and strengthen her shoulder and arm injured in the inline skating accident. Some exercises are shown below.

Starting strategies for you
Be sure to consult your physician before starting any program if you haven’t been active. Start slow and micro-progress. If you can only do one push-up on your knees or a five minute walk that’s a great beginning. Keep at it and before you know it you’ll be doing 10 to 15 full push ups and walking for an hour, just like Barbara. This is about life changes not a one-week change.

Drink 2 to 3 litres of water a day, more if your activity is strenuous or it’s hot outside. Consult a fitness professional or a nutritionist to help with your diet. Eating five to six small meals a day every two and a half to three hours will rev up your metabolism more than three large meals (see ‘Eating to Lose’ page 12). Barbara found this to be a major factor with her changes. Two things change your metabolism: eating and exercise.

If it was as simple as buying a TV gizmo or taking a pill, we’d all look like the TV models. It’s about starting; doing; focusing on your goals; recognizing and acknowledging your successes.

Barbara’s 7-week results
Big, big, big the stress relief. The vigorous exercise releases the stress trapped in my neck, shoulders and back giving me more energy for work and play. My posture is so much better; my abs are tighter; no junk food cravings, I also don’t want to wreck my successes.

Hidden rolls, under my bra line and other places have vanished; along with inches around my waist, stomach, butt and thighs a total of 4.5 inches and 10lbs. And, with new rollerblades I’m back on the trail.

My third, long-term goal: to hike the Himalayas in my 80’s (I should have time by then). By continuing my new ‘wellcare’ program I’ll have the strength and stamina.

Thank you Sean for helping me get here. If you live in Toronto don’t miss out on the op-portunity to work out with this master. You can reach Sean at 416-276-3871. Many thanks to Totem Fitness, a great place to work out; and to Brooks Ladies Wear for my gear.

To all who think you can’t, trust me you can. Set your goals, no matter how small or out-rageous you have much to live for. H&L

	Airplane twist: lower and upper back; obliques; between shoulder blades; neck. Lie on stomach, legs together, ankles flexed, toes on ground. Lift chest and arms of ground, pull shoulder blades together, point thumbs towards ceiling. Turn torso and head to one side as far as you can. Hold for a count of 5. Lower. Do each side 2 to 3 times.
	Static crunch with alternating leg lift: abdominals (rectus abdominis, internal and external obliques) Lie on back, cross arms, lift shoulders and head off floor. Lift both legs approx. 60° off ground. Lower and raise one leg to the floor at a time. Hold lowered leg for one count. Work up to 10 to 12 times per leg.
	Push up: chest, shoulders, triceps Start either on knees or feet. Hands at shoulder height, far enough apart so when in down position elbows are at 90°. Turn hands inward slightly; abs tight; spine in neutral. Lower body until upper arms are parallel to floor. Hold for a one count. Raise. Work up to 10 to 15 times.
	Stationary lunge: glutes, hamstrings, inner and outer thigh, quads Stand with feet hip width apart; slide one foot back approximately 12 to 18 inches. Abs tight; spine in neutral; lower body pushing butt back and down. Only go as low as you can maintain a neutral spine. Don’t drive knees past toes; keep knee inline with toes. Hold for a one count. Raise. Repeat 10 to 15 times per leg.