Excerpt from Marc's Wellness Book of Lists
© 1987-2010 Marc D. Thompson
Chapter 1: Recommendations
Chapter 2: Variety
Chapter 3: Referrals
Chapter 4: Workout Checklist
Chapter 5: Nutrition Basics
Chapter 6: Recovery Basics
Chapter 7: Posture Basics
Chapter 8: Fitness Basics
Chapter 9: Cardio (CV) Basics
Chapter 10: Strength Basics
Chapter 11: Flexibility Basics
Chapter 12: Routine Building
Chapter 13: The Great Outdoors
Chapter 1: Recommendations
We all need a map to follow. Use this chart to list the areas you’re improving and how you will accomplish your success. The second chart should be used to track your weekly progress and report to me. Click here to upload Marc's Recommendation pdf.
Chapter 2: Variety
Variety allows better progression, is safer and reduces chance of overuse injuries, and keep us mental alert by fighting mundanity. Change days/times, change exercises, change machines, vary reps, vary sets, do routine backwards, change rest period duration, use split days, use slow-motion reps, use speed reps, use isometrics, change angles/different bars/handles, changes weight, add balance/disk/one-leg, use circuit w/resistance exercises, do intervals with cardio between resistance exercises, split routine into two parts per day, etc.
Chapter 3: Referrals
We will succeed more easily and quickly if we use a variety of professional to accomplish your goals. Below are some local folks I know and trust. The area code is (561) unless otherwise noted. Download or order the video “The Secret” at thesecret.tv/home.html. Click here to upload Marc's Referral list pdf.
Chapter 4: Workout Checklist
Here are the basic items you’ll need to workout. Indoor workouts should include water, towel, proper athletic footwear, Polar Heart rate monitor and weight lifting gloves. If you plan on an outdoor workout, add sunblock, sunglasses, cap, sports drink and proper outdoor footwear to the Indoor list. Stay safe and get to it. For proper jogging/running form go to runnersworld.com
Chapter 5: Nutrition
We should not diet, we should eat properly. Our nutrition should follow the same rules as fitness, consistency and variety. Below are my 12 steps to success. Changing a general poor nutrition can be overwhelming and unsuccessful. Therefore, each week accomplish the goals below. By 3 months, you’ll be all set. I conduct nutrition consultations for all my clients. If you would like one done, please complete the food journal below. Submit to me when complete. It is important to note the time of day of each meal or snack. Click here to upload Marc's One-week Food Journal chart pdf. For details on nutrition go to nutrition.gov/nal_display/index.php?info_center=11&tax_level=1&tax_subject=382.
1. Eat breakfast
2. Eat every 3 or 4 hours
3. Eat small meals consisting of Carbs-Protein-Fats
4. Eat in moderation
5. Hydrate daily (remember you can drink too much water)
6. Reduce or eliminate excess sugars (simple carbs)
7. Reduce or eliminate trans-fatty acid (saturated/hydrogenated oils)
8. Eliminate chemicals, additives, artificial ingredients, etc.
9. Consider multivitamin/mineral (per physician, powder or liquid)
10. Eat a variety of healthy foods
11. Focus on whole foods as main food sources
12. Eliminate carbonated beverage (including waters)
Chapter 6: Recovery Basics
After a great day of nutrition and exercises, we still need a third part: proper recovery. Below we see a list of some basic ways to speed recovery. Information on sleeping at stanford.edu/~dement/howto.html.
1. Deep sleep of proper duration
2. Proper nutrition including breakfast and easily assimilated multi-vitamin/mineral
3. Sufficient hydration; moderation of alcohol, caffeine and other diuretics
4. Have a positive attitude
5. One day off per week and one week off per quarter
6. See physician for injuries lasting over 14 days & to reduce medication
7. Regular massage & contrast therapy (or ice therapy as needed)
8. Regular flexibility including Yoga/Tai Chi/Pilates
9. At least 30 minutes per day downtime (self-time, no worries)
10. Reduce negative response to stress; Enjoy life
Chapter 7: Posture Basics
As we go through our daily lives, let’s remember the excesses that can bring trouble. Consider some of the information below and apply it to your daily travels. Improve posture with iPosture at iposture.com/index2.php.
1. Keep car seat/office chair ergonomically sound
2. Stretch pectorals/anterior deltoids routinely, keep shoulder back but relaxed
3. Stretch hamstrings/lumbars as needed
4. Use a step for support for those who stand for prolonged periods of time, alternate foot on step (nurses, waitresses, massage therapists, etc.)
5. Keep purse weight below 5# and alternate shoulders; alternate arms holding infant
6. Keep wallet slender; alternate pockets
7. Use a head set when on phone
8. Use proper neutral spine/pelvis throughout day
9. Alternate mouse hands
10. Sleep without arms above head and select a proper firm mattress
Chapter 8: Fitness Basics
Here is a list of the very fundamental basics of fitness. Apply them often. For cognitive information go to www.brainresearch.com click on Prevention, then click on Brain Fitness. Brain games available at gamesforthebrain.com, fitbrains.com and luminosity.com .
1. Basic movements are Squat, Lunge, Crunch, Twist, Push and Pull
2. Follow your body comp not your body weight; stay off the scale!
3. Train low back as well as abdominals
4. Take the steps (not the elevator)
5. In most, if not all, cases, moderation is best
6. Include trunk rotation in exercises and stretches
7. Reduce your stress levels as work, home, etc.
8. Have fun; enjoy
9. Appreciate exercise
10. Use variety
Chapter 9: Cardio (CV) Basics
With proper cardiovascular training, many aspects of our lives can be enhanced form fitness to work to mental ability.
1. Exercise in your THR range (medication, etc. may alter your range)
2. Train with variety, using at least 3 different pieces of CV equipment/week
3. Stretch after each CV session (esp. SMR)
4. Vary your intensity, duration and frequency often
5. If seeking fat loss, work up to 30+ continuous minutes per CV session
6. Adapt your CV to your goals and change as plateaus occur
7. Experiment with various programs available on each machine
8. Participate in various group exercise programs available (esp. Indoor Cycling)
9. Use intervals
10. Wear appropriate footwear
Chapter 10: Strength Basics
This is the basics for strength training, one of the components of physical fitness.
1. Use a variety; train core & all major muscles
2. Take appropriate recovery days
3. Stretch between sets
4. Rep scheme of 8-20, slow and controlled
5. Maintain neutral spine/pelvis as appropriate
6. Continuous breathing, exhale on exertion
7. Focus on motion (Concentration)
8. Trained functionally and integrated
9. Train multiple and single joint movements
10. Train unilaterally and asymmetrically
Chapter 11: Flexibility Basics
Flexibility is often overlooked but of extreme importance. Follow these guidelines for improved wellness. The author recommends Bob Anderson stretching books for traditional static flexibility. Anderson’s book is called Stretching: 20th Anniversary Revised Edition ©2000.
1. Determine function of tight muscle
2. Hold each stretch for 30 seconds, Do 2-3+ sets per stretch
3. As able, hold each successive stretch deeper
4. Stretch when warmed up & relax when stretching
5. Stretch all muscles/groups unless contraindicated
6. Use a variety of stretches & stretch through movement (not muscle)
7. Stretch for functionality or sport specificity
8. Stretch between weight training sets & during breaks from driving/office work
9. Find the correct angle to obtain the best stretch for you
10. Consider PNF & SMR stretching techniques
Everyday stretches are available at womenfitness.net/top10_everyday_stretches.htm.
The Sun Salutation is an effective functional flexibility and strength routine.
Go to yogasite.com/sunsalute.htm or abc-of-yoga.com/yogapractice/sunsalutation.asp.
Self-Myofascial release (SMR) is detailed at elitesoccerconditioning.com/Stretching-Flexibility/selfmyofasicalrelease.htm or www.ptonthenet.com.
For a great list of desk stretches, go to shelterpub.com/_fitness/_desk_stretches/stretches_graphic.html or unh.edu/hr/pod/pdfs/Computer_stretches.pdf.
Chapter 12: Routine Building
Below are a few examples of what is needed in your fitness regimes.
1. Target all muscles
2. Improve all components (strength, endurance, balance, speed, etc.)
3. Keep routines progressive, functional and integrated
4. Keep routines varied
5. Include proper recovery periods
6. Include proper nutrition
7. Include proper psyche
8. Be proactive AND reactive
9. Focus on your form and actions (Concentration)
10. Control powerhouse (core)
Chapter 13: The Great Outdoors
South Florida has many great places to exercise outside, and almost year round. Four great places to run include A1A in Boca Raton, Carlin Park in Jupiter, Dreher Park in West Palm Beach and John Prince Park in Lake Worth. Also go to Boca Raton Road Runners at http://www.bocaratonroadrunners.org/ for more routes. For routes to cycle, please consult with the Boca Raton Bicycle at http://www.brbc.clubexpress.com.
If you fully commit yourself to your wellness, you will see results, enjoy yourself and enhance your health along the way. You can do it!
To begin your successful journey into health and fitness,
contact me at virtualhomefitness@juno.com or at 561 676-6179.
Marc D. Thompson, Certified Personal Trainer
708 Enfield Road, Delray Beach FL 33444
