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Every week I get many emails that consist of questions and concerns regarding health, fitness, and nutrition. Being a personal ...
trainer in the Detroit-Metro area, I reach many clients one-on-one. This week I answer some viewer mail that I thought needs to be shared with everyone.
Tags:Fitness Q&A with Jenny Didonato,Ask Jenny,Childhood obesity,Diet tips,Fitness QA,Jenny Didonato,nutrition tips,weight loss
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Jennifer DiDonato: Hello welcome to MadeFit TV, I am your host Jennifer DiDonato and this is episode number 36 and in case you didn’t know I have to say that Made Fit TV is everyone source for health and fitness information and entertainment so thanks so much for joining us for this week and this week is very important as every other week but this is Ask Jenni, I am answering your viewer emails.
I get a lot throughout the week but today I wanted to really devote this episode to few questions that people ask me throughout the week and one in particular this first one relates to our childhood obesity in a way but it is a touchy subject that I want to get on Jasmine wrote in to me Jasmine she is 13 years old she writes,
My situation is that I am considerably overweight and everything that I try isn’t helping me to lose weight. I play club soccer. So I am a decent athlete, but I’m still not losing weight. My parents choose what I eat and they aren’t very cooperative, so it makes it very hard for me to diet. The key points that I need to lose weight at are my stomach area, the thighs and the calves. Thanks for time. Respectfully yours, Jasmine.
Jasmine, thank you so much for sending this email, it really angers me that this is happening for a lot of you if your parents out there or even if you are in a situation that Jasmine said. It’s very touchy because there is lot of different aspects that falls into like parents needing time to prepare the food to the kids, parents not being home all the time, going to the drive, your kids being shuffled off to one activity to another being at school. Lot of schools has lower income coming in, so they can’t supply the correct nutrients of foods at lunch. So here is some key things that Jasmine you can do and for those of you are at home that may be in a situation know some one that is here is some really good key points you can touch based on.
Number 1 Jasmine, may be you try to go to shopping with your parents and replace the foods that are may be they are kind of having around the house replace it with healthier ones. Lets just say like a bag of popcorns for instance cost about I don’t know about 4 bucks you could get a couple of pounds of bananas with that $4 you can spend for popcorn. So you know if you are just going tell your mom, mom I cant eat this and she is like you know eat it you know I do the grocery shopping I am you know working all the time may be just kind of give her that settle hand and go with her shopping just suggest different things to replace other bad foods that may be lying around the house that you may be prone to and to eat.
Another thing number 2 is since if you are a teenage club soccer, I am sure you have got an physical but if not you are that age to where you should be going to the doctor, getting a physical may be getting your blood checked, blood pressure that kind of thing. May be talk to your pediatrician doctor and just say hey listen you know I am a little concerned about the foods that I am eating and I am an athlete you know may be if you can have a doctor suggest to you a way to approach your parents even have the doctor approach your parents because sometimes the same message can be coming from kids as it is adults but adults tend to listen to adults over a child and I just don’t understand that maybe sometimes kids do know more than them at some point. So may be just relaying that message that communication barriers something that you can address.
Number 3; may be check with your coach, your soccer coach, say you know what I just I am not getting a proper nutrients you know that I should be getting is there are some kind of list you can give me of foods that are great for performance enhancing and great for keeping my energy up and making sure I am getting all the recommended daily amounts. May be your coach can give you a list or even directed to your parents email to them so its once again coming from an adult and not just from you saying I cant eat this you know this isn’t working for me, so may be try that.
Number 4; maybe you take some time to prepare your meals. I know you are 13 and I know you got a lot going on but may be wake up just 15 minutes early in the morning instead of having a bowl of Froot Loops or whatever I am only assuming may be make yourself some scrambled eggs, scrambled egg whites may be some turkey bake and get some protein in the morning, some things substantial proteins going to hold you for a longer and its also going to make you not be as hungry and prone to eating more unhealthy foods at school. And even so prepare your lunch may be make suggestions if see your mom is putting in you know the redo or cookies in your lunch may be take them our, replace it with something else that you have to buy at the grocery store you have to pick it up.
Number 5 smaller portions. I know you come home from school or come home from soccer practice wholly crapped, I used to chilly, I was so freaking hungry after our practice, I have practiced for 3 hours I was dying and I would just eat like a whole pan of hamburgers because so starving. So may watch your portions have a snack right before your practice and so when you come home you are not starving and also just fill your plate with those veggies, you know, smaller portions, portion of your food that will help you to.
And number 6 final thing is make sure that they are making those healthier choices instead of may be having a lot of bread, may be you have a salad with your meal and if you are mom isn’t, you didn’t put on the table, may be say, don’t mom I will help you, you know, I know some other choices that I can have, let me go prepare I know that you are busy and just go grab it just to make more choices more just variety in your foods you are getting the nutrients and you are not being so confined to eating may be I can only imagine a high carbo, high sugar diet because obviously those foods are a little bit lower in price depending because of the long shelf life. So that’s just a form of saving money but hopefully these tips will help you please don’t get discouraged this so great you guys that this 13 year old Jasmine that you are 13 and you see the importance of healthy nutrition and healthy living this is so great, you are playing soccer congratulations, you are doing a great, great job and I really want to comment you for that and just keep it up and just know that no one can make you eat anything that you don’t want to eat and I know you are smart girl and I know that your parents are smart too they will definitely follow these suggestions that I gave you. So good luck, email me firstname.lastname@example.org okay.
Moving on Danelle, she is from Newaygo, Michigan and she also had an email for us this week reading from that it says,
“Jenni, I am just curious to know how heavy do you go on weight. In order to have toned biceps and shoulders like yours, you must go heavy on the weight rights? I was just curious. Love the website! Danelle. Thank you so much.
Thank you so much for complementing me on my arms because i also got an email or comment last week on someone who said that it’s was a guy whom I knew, he said that it wasn’t lady like and it wasn’t becoming of a lady to have these types of arms well you know whatever the case may be I am training for show as well. So that’s may be why I am looking little more beefy than I usually do. But strength training I know you can get little bit confusing because all the type of weight, you will look at the dumb bells, you are thinking at what kind of weight should I be using I have no idea while here are some key some points that you can do for all of you. Guys girls but this is for beginners though because a lot of you are beginners so you can pick up walk
So a good thing you can do first is know when you’re hitting that momentary muscle failure. So when you are picking up a weight what I want you to do is find a weight, lets just say 10 pounds, let’s just say you are doing a bicep curl okay. I want you to do a bicep curl correct form, I am just going to demonstrate, let me just try to 12 okay correct form; you want your elbow in okay I am grabbing my way. I want you to do is many repetitions as you can, as you can do with this dumb bells or when you hit 15 reputations you are not feeling that momentary muscles failure and what that means is your muscle cant lift it anymore so you got to compensate with your form, once you are compensating with form you are done. You hit muscle failure. So, I want you to log and say okay how many reps do I get the point where I cant do anymore okay. And as long as between 12 and 15 repetitions, you got a right set of weight for you.
So now what I wanted to do is do 3 to 4 sets of about 12 to 15 repetitions of their weight because I wanted to make sure that you are hitting that muscle failure everytime at the end of every set and in the final repetition I wanted to be like oh I cant do anymore and overtime you know strength train for about 3 days a week hit the big muscles grooves like the legs, the back, the chest, the shoulders, and I want you to train those at least 3 days a week and then gradually overtime about 2 to 4 weeks into it. You are going to find that when you are doing those exercises and you get a 12 you are like wait a minute, I can still do more. So I want you to up the weight and that’s how you know that you are getting a good workout because you are going to feel that so as in the next day as well and you are going to know overtime after about a good 4 to 6 weeks, you are definitely going to want to increase the weight and then you can even lower the reps and increase the weight to do about 8 maximum repetitions or 10 maximum repetitions with 3 or 4 sets.
So I hope that it helps you and trying to see what a good weight is for you and for your strength training program. And if you have any questions for me guys go to Ask Jenni on MadeFit TV.com and also subscribe to MadeFit TV.com because you can get all of these podcasts, the notification email right to you, we post them every Wednesday morning on MadeFit TV.com and also on all the other video hosting sites we also are up on iTunes great thing to pop on your Ipod and also on widler, if I am on your Twitter I am always updating constantly all day if I am on the computer but I am twitter/jennididonato. if I am on your facebook and get a lot of friends thank you guys facebook Jennifer DiDonato please find me email me, ask me questions, I love it and like I said all these questions we do consider for our shows like todays. So I am just keeping here with MadeFitTV.com and just I am going to start with costume get better, okay I will see you guys next time, alright keep lifting.