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welcome to night eating!
Please read the following as it contains important information for optimal site
navigation!
  If you haven't visited the homepage, you're missing out on some important info, so I'll just give you a "heads up" here!
You've reached "night eating," part of the emotional feelings network of sites. If you scroll
down to the footer on this page, you'll see the complete listing of all the sites in the network!
All of the sites
in the emotional feelings network of sites are linked together thru a very complete network of underlined link words. Anytime you see an underlined link word, if you should be
interested in more information concerning that word, simply click on it & a new browser window will appear. The page that
opens up will give you an entire page filled with information concerning the word of
your interest.
the emotional feelings network
of sites was designed like this because as an ex-night eater, I was also faced with many other life dysfunctions,
mental illness I was unaware of, domestic violence, a lack of any positive self esteem & so much more....
As I began my recovery,
I began to slowly discover how all of the subjects contained within the emotional feelings network
of sites are connected to each other. Soon I also discovered that there's power in educating yourself about it
all.
As you gain power thru your newly acquired knowledge, you begin to regain a
sense of control. As you begin to feel better, you become stronger & you're more able to begin your own journey
thru recovery & personal growth. Once you begin, you will see how the subjects contained within this network of sites
really is... all pertinent information for you - as a night eater!
visit the homepage for a better understanding of what's contained within the emotional feelings network of
sites!
thanks for stopping by.... i hope that something
within the network will be of use to you today....
kathleen
Total Body Strength for Beginners
The total body workout below
is specifically for beginners who have never lifted weights or who haven't lifted weights
in a long time. Take your time with the exercises & modify them to fit your needs.
1. See your doctor before you begin any exercise program
if you have any injuries, illnesses or other conditions
2. Begin with a 5-10 minute warm up of light cardio (walking
in place, etc.)
3. Perform each exercise for 10 -16 repetitions, resting
when you need to
4. Start with light weights (or no weight) until you've
mastered each exercise.
5. If this is too easy or you're ready to progress, try Total Body
Strength 2 or Total Body Strength 3, which contain more difficult exercises.
Do this workout 1-3 non-consecutive days a week, taking at least one day of rest between workouts.
For best weight loss results,
combine this workout with regular cardio & a healthy, low-calorie diet.
Floor Squat
(A) Stand with feet wider than shoulders & place hands on the floor, ball or a chair (depending on flexibility).
(B)
Bend knees & keeping weight in the heels, lower butt until it's parallel to floor (or
as low as you can). Keep abs in & make sure you can see your toes.
Wall Push Up
(A) Stand a few feet away from a wall & place hands on wall at shoulder level, a few inches wider than
shoulders.
(B) Pull the abs in and, keeping back straight, bend elbows & lower body towards the wall until elbows
are at 90 degree angles.
Assisted Lunge
(A) Stand in split stance, feet about 3 feet apart using a chair for balance.
(B) Keeping torso straight, bend knees & lower body towards the floor without allowing front knee to
bend over the toe (you should see the tip of your shoe). Push through the heel to come back
up. Repeat for all reps & switch legs.
Rear Delt with Good Mornings
(A) Bend at the waist, hands resting on ball or chair for support (if needed),
torso parallel to the floor & knees slightly bent. Raise arms out to the sides to shoulder level like an airplane, palms
facing down & squeeze the shoulder blades together. Keeping abs in, straighten torso until you're standing upright.
Ball Deadlifts
(A) Stand in front
of ball, bend knees slightly & tip from the hips to lower your torso towards ball.
(B) Grab the ball & keeping back flat and abs in, roll the ball up the legs straightening the torso &
squeezing butt until standing. Do NOT round the back or change the angle of the knees. All movement begins at the hips &
everything else should stay in place.
Bicep Curl with Lateral Raise
Stand
with feet hip-width apart holding light dumbbells in front of thighs, palms out.
(A) Bend elbows & bring weights towards the shoulders (without swinging).
(B) Lower back
down, turn palms until they face each other
(C) lift
straight out to the sides stopping at shoulder level & keeping elbows slightly bent. Lower & repeat.
Tricep Press
(A) Stand with feet hip-width apart, holding a light dumbbell in both hands. Extend arms overhead, elbows
next to ears, arms straight.
(B) Bend elbows & slowly lower weight behind you until elbows are at 90 degrees - keep the elbows in
& right next to ears. Contract triceps & straighten elbows to beginning.
Crunches
Lie on your back
with your hands crossed across your chest or supporting the head, knees bent. Contract abs to lift shoulders off the
floor, bringing rib cage towards the pelvis. Hold for two counts, then lower slowly to the starting position. Repeat.
Oblique Crossover Crunches
Lie on your back & cross right foot over
left knee. Lift shoulder blades off the floor & curl left shoulder towards right knee, contracting the right side
of waist. Lower and repeat on the same side before switching sides.
Sounds easy! Doesn't It?
I'm going to start doing this workout & I hope you will too!
Now, as you go along &
get really good at this workout, you can go on to the intermediate workout. Here's the link for you!
Is There a 'Best' Strength Workout?
High-intensity
strength workouts can be beneficial, but only as part of an overall routine that includes lower-intensity work.
By Michael Yessis, Ph.D.
Personal trainers, strength
coaches & fitness "experts" often recommend a high-intensity workout routine to develop muscle strength & mass.
However,
they differ somewhat in regard to the best routine. i.e., some recommend a routine of 8 repetitions maximum (RM), 1 set to
failure, or a very slow, high-intensity movement routine.
Others contend that
performing one, or a 3 or more, maximum-set routine with low (5 to 8) repetitions produce the best results. Each of these routines has been touted as the most effective way to train
& can be substantiated by the results achieved by some individuals.
But is any one of these or
other routines the best? The answer is no. All workout routines have benefit.
The key is to
know when to use them, for whom they're best suited, for what purpose they should be used & for how long they should be
performed.
Even a "low" intensity
routine consisting of relatively high repetitions (i.e., in the 15 to 20 RM range)
can be beneficial for bodybuilders & athletes & for fitness.
About 15 to 20 years ago,
the 15 to 20 RM routine was "best" for bodybuilders. This routine produced a "burn," in
which there was maximum blood engorgement in the muscle.
Today, such routines
in bodybuilding are rare, except for some individuals who desire more definition or are looking for variety.
Adaptation
If clients
stay on any one workout routine (especially a high-intensity one), they'll likely end up
with an injury or find themselves in an overtrained state.
They
may experience great success with impressive gains in the early stages of using a particular routine, but after a few months, the gains will gradually
slow down & come to an end. They may even begin losing strength & mass.
The reason for this is found
in a phenomenon known as adaptation - how the body changes (adapts)
in relation to the training.
When exercisers begin
a new workout routine, their bodies respond with high energy levels & they experience significant physical changes.
This is why beginners, when
first starting a weight-training program, demonstrate impressive gains in 6 to 8 weeks.
However, as exercisers improve
- as their bodies make physiological changes in response to the stress created by the workout - the rate & amount of gain begins
to decrease.
Usually after about 3
to 6 months, there's full adaptation, which means that the body is now adjusted (accustomed)
to the workout regimen.
In other words, the body has
undergone all the major physiological, neurological, muscular, endocrinological & other changes possible from that workout. However, "slow learners" may continue to make gains on the same program for up to one year.
Mix
it up
At this time,
clients need a change in their workout routine. However, increasing the intensity isn't the answer, as exercisers
may end up in an overtrained state or with an injury.
This
doesn't mean that the high-intensity workout isn't effective. A high-intensity routine is effective & is a key
to success in bodybuilding & for increasing strength & muscle mass, in general. Performing only a high-intensity routine is
where the problem lies.
The key to receiving continuous
gains from workouts is to not get stuck in the same routine.
Then you recognize that "stuck" feeling...
It's dangerous because it breeds complacency & laziness!
One particular workout can
be effective for a specified period in a year-round training program. But when used on a continuous basis, a high-intensity
workout can be dangerous & may produce negative results.
High-intensity
exercise: Not always a good thing
To sustain a high-intensity
routine, there must be increased capillarization in the body to keep the muscle fibers & connective tissue healthy &
to supply them with adequate energy during workouts.
In addition, waste products,
which can be quite high in a high-intensity routine, must be removed from the muscle as quickly as possible by the circulatory
& lymphatic systems.
However, research has shown
that increases in circulatory system development lag behind increases in strength & muscle mass. As a result, in time,
the circulatory support network will not be able to maintain the muscle in a healthy & efficient state if not given time
to "catch up."
If muscle mass & strength
continue to increase with the use of high-intensity workouts, the muscles will not be able to get sufficient energy or have
waste products removed. At this point, gains will be hard to come by & exerciers may experience a decrease in the amount
of weight they can handle.
Continual use of a high-intensity routine also makes the muscles more vulnerable to injury because of the constant strain placed
on the ligaments, tendons & connective tissue. In time they weaken, especially when not given an opportunity to recover.
These structures have poor blood supplies & as a result, can't strengthen as quickly as the muscle increases in size &
strength.
An imbalance can develop, which
often results in injury.
To compound matters, continual
use of high-intensity training eventually leads to a decrease in flexibility. Exercisers become unable to work through the
full range of motion. When lifters constantly strive to increase the weights, they invariably modify execution technique to
accommodate the heavier resistance.
For example, when performing
a biceps curl, rather than completely extending the arms in each repetition, exercisers start & finish with slight elbow
flexion. Without a full stretch, the connective tissues eventually shorten, resulting in less flexibility.
The long-range consequences
of decreased flexibility are many. For example, it can produce postural changes. For example, shortened pectoral muscles lead
to a round-shouldered condition. As the muscles & connective tissue on the chest shorten, they pull the shoulders in &
down. If continued for a long time, it can constrict the rib cage, which, in turn, can interfere with breathing & the
execution of other exercises.
Decreased flexibility also
results from the physiological after-effects of a high-intensity workout. For example, after completing the workout, there
is residual muscle tightness caused by nervous system impulses that continue to fire on a low level & don't allow the
muscles to completely relax. The residual tension keeps the muscles in a shortened state. Exercisers should use restorative
methods, which include stretching, to completely relax the muscle & allow it to recover.
Finding the perfect routine
To prevent some of these negative
changes that occur from using only one program, such as a high-intensity routine, it's best to have clients perform different
routines that include high repetitions & medium repetitions, as well as different exercises & speeds of execution.
These routines should gradually
build up to a high-intensity routine. Staying on each of these different programs for different effects & for specific
periods of time & then changing them, re-energizes the nervous system.
Alternating workouts is the
basis for periodiziation. For example, exercisers should start off with a relatively simple workout routine to get their bodies
accustomed to working out & to develop a strength & aerobic base before undertaking more intense activities. A good
beginning phase would be to have clients perform anywhere from 10 to 20 repetitions of an exercise for one set.
The length of time that they
stay on this program is determined by their level of fitness. If they're beginners, it may last up to 4 months. If they're
high-level athletes, it may last only several weeks.
After this phase, depending
on their objectives, exercisers can increase the intensity of their workouts by cutting down on the number of exercises &
increasing the number of sets performed for the remaining exercises.
In addition, they can cut
down on the number of repetitions if they're seeking greater strength, or keep the repetitions up in the 20 to 30 range if
they're seeking more muscular endurance. This phase lasts for approximately 3 to 4 months, depending on their level of fitness.
After this, exercisers may
go into another phase of increased intensity, which may include some explosive or plyometric-type exercises, followed by 1
or 2 sets for strength, followed by one or two sets for endurance if they're athletes, or increasing the amount of weight
& number of sets if they're bodybuilders.
This phase may last 3 to 4
months, at which time they may go into competition if an athlete, or into a peaking phase if they're a bodybuilder, which
culminates in major competition.
The exact amount of time spent
in each phase & the duration of the phase is determined by the exerciser's goals, level of fitness, gender, age &
so on. In all cases, however, there's a clear progression in the changes that are made in each phase of training.
Thus, any one of these workout
routines can be considered "the best" for that particular phase.
Exercisers
should look at the pros & cons of a particular workout routine on the basis of whether it's best at that particular stage
& for that particular person.
Dr. Michael Yessis is an exercise and training consultant
to many athletes and bodybuilders. He has exercise and sports training videos, books and computer programs available. Contact
him at www.dryessis.com.
Dealing with Gym Intimidation
Paige Waehner @ about.com
Are you afraid of joining a gym? Learn how to deal with your
gym fears
"I really want to get
in shape before I go to the gym." That's the first thing my client, *Jessica, said when she hired me to be her personal trainer.
When I asked her why she didn't just use the gym to get in shape she said, "Are you crazy? I'd get laughed out of there!"
It's unfortunate, but plenty
of people feel intimidated at the thought of joining a gym. Walking into a huge open room with hundreds of mysterious machines
is tough & what's worse is that the members seem to be in great shape & know exactly what they're doing. It's not
hard to see why so many people think they're too out of shape to join a gym.
The good news is that there
are many choices for how & where you workout & each gym offers a different type of atmosphere. The trick is to find
one that feels welcoming to you.
Why Gyms Can Be Intimidating
I've seen many personal training
clients slink into the gym for their first meeting with me, a look of fear on their faces as they wonder if they dressed right...what kind of torture will I put them thru...
how silly will they look
in front of all these people. It's normal to experience those fears when you join a gym & it's not hard to see why when you look at how some health clubs are set up:
- Open spaces. If you're looking
for privacy during workouts, joining a large gym may not be for you. In many health clubs, the workout areas are open with
cardio machines lined up behind one another & weight machines sprawled out across the floor.
Some group fitness rooms may
be lined with windows so people can see in & some find this uncomfortable when just getting started with exercise.
- Confusing machinery. Treadmills, bikes, elliptical trainers, balls, bands, weight machines...all that equipment can be very
confusing if you've never used them before. The fear of looking stupid is something we all experience when trying new things & the overwhelming choices can add to that fear.
- Aggressive salespeople. Working up the courage to visit a gym can be hard for some people & if you're shy, an aggressive salesperson may intimidate you even more. Not all health clubs are like that, but many do put pressure on you to sign up. Many people find themselves signing over their firstborn without even being sure they want a membership
at all.
- Hardcore exercisers. Every
gym has regulars & some can be a little intimidating if you make an honest mistake (like taking too long on a machine or not putting your weights back in the right
place). Though you'll find most members are helpful & nice, not all gym-goers are patient with newcomers & it can be scary to navigate the gym with these types of people.
- Beautiful people. Then there
are the beautiful people. Though there are a wide variety of gym-goers, big & small, there are always going to be those
people that seem to have perfect bodies.
Many newbies can be intimidated when they see this, not remembering that everybody starts off as a beginner at one point or another.
If you tend to be intimidated by gyms, but you still want a place you can workout, there are some other options out there for you. All it takes is a little
time & research to find the right place for you.
Choosing Your Health
Club
There are many factors to
consider when choosing a health club from location to membership fees & contracts. But none of that matters if it doesn't
have the right kind of atmosphere.
When looking for a gym,
you want to find a place where you feel comfortable & that might not always be at the nearest chain such as 24 Hour Fitness, Bally's, Gold's or Lifetime Fitness.
Although these types of gyms
usually offer a wide range of services & classes, the large spaces & sometimes aggressive salespeople can make it uncomfortable for some.
For more individualized
& caring attention as well as a welcoming atmosphere, check out some of these ideas.
The YMCA
The YMCA is a non-profit community service organization focusing on family health
& wellness. Though each one is different, most offer a relaxed atmosphere, friendly staff & a great place for families to exercise & play together. Check into your
local YMCA to see what kinds of programs they have to offer, both for kids & adults.
You don't have to join a gym for a great workout
Jewish Community Centers
The JCC is another family-friendly place offering everything from gym
workouts to group fitness classes. Like the YMCA, they also offer plenty camps & programs for kids as well as daycare
services. And you don't have to be Jewish to join. :-)
Local Recreation
Centers
Many cities & towns have
a Parks & Recreation Department offering fitness classes (for adults & kids),
fitness centers, kids programs & more.
These types of places
are often casual & relaxed rather than 'hardcore' like some other types of gyms. You can often join fitness classes (like yoga or tai chi) without having to pay a gym membership & it's a great
place to meet your neighbors without feeling like you're in a competitive atmosphere.
Check
with your local parks department to find out what's available in your town.
Hospital-Based Gyms
Many hospitals now offer gym
services, which is a great choice whether you have a medical condition or not. The staff at these types of gyms are usually
very well-trained & of course, you have access to medical advice if you need it.
Women-Only Clubs
These
types of clubs (like Curves) usually offer 30-minute circuits that combine strength &
aerobic training in one workout. Because they're women-only & no frills, many women feel comfortable working out in this
type of environment.
The drawbacks are,
first, doing the same workout for too long can lead to weight loss plateaus & boredom.
Second, the hydraulic
machines preclude any weighted eccentric movements (the lowering of the weight).
Although Curves claims
this is safer and reduces injury, this actually means that muscles aren't being trained functionally. Muscles need to be able
to handle weight (whether it's with machines or picking up a child) through a full range of motion. Still, this can be a great
place for beginners, especially if you stay month-to-month.
Personal
Training Studios
Many
personal training studios are small and a bit more homey than big gyms. You may find it more comfortable to workout
in this type of environment and you may even be able to schedule private sessions with a trainer. The only downside is that
you usually can't use it as you would a gym (i.e., showing up at any time for a workout) but only for individual sessions
with your trainer.
Build Your Confidence
at the Gym
If you decide to join a gym,
there are some things you can do to make the experience easier and more enjoyable:
Set up an orientation.
Many gyms offer new member orientations where a trainer shows you around and teaches you how to use the machines. This service
is usually free and once you know how the machines work, you'll feel much more comfortable about showing up for your workouts.
Hire a personal
trainer. A personal trainer can set you up with a full workout based on your goals. He or she can also educate you
on good form, teach you how to use the machines and be your support as you learn new activities.
Workout with a
buddy. It's always easier to do something with support and walking into a gym is much easier with a friend along.
Find a friend or relative with similar goals to join a gym with you, if you can.
Choose
less busy hours. Most gyms have busy times such as early morning, lunch time and after work. To avoid the crowds,
you can schedule your workouts for mid-afternoon or even late at night, if that works for you.
It's important to know that
the gym isn't for everyone, so you shouldn't feel you have to join one to get a great workout. You can easily set up your
own home gym, use workout videos or take your workouts outside. For workout ideas, visit my Workout Center for a wide variety of free exercise routines. You can also hire
in-home personal trainers to get one-on-one instruction without the distraction of other exercisers. There are many options
out there to fit your needs, so take some time to find the most comfortable and supportive workout environment for you.
The Right Way to Fail at Exercise
Paige Waehner @ about.com
You don't have to be perfect
Did you know that most people fail at exercise?
That isn't to say that we're doomed from the
start, but that it's normal for many of us to abandon our fitness routines from time to time...sometimes for days & weeks, other times for months or years.
The good news is that you're not alone & even better, there's something you can do to make those fitness failures stepping stones to success. Your first step is figuring out what went wrong.
Why You Fail at Fitness
Planning your exercise schedule is great, isn't it? There's nothing like sitting down with your calendar & writing down all the
workouts you'll do this week.
Just thinking about it makes you feel good, doesn't it? But life has a way of getting in the way of those fitness goals. Maybe you have to work late or you catch a cold.
Maybe your child has soccer practice or you have unexpected
guests. Whatever 'it' is, it will happen & for many of us, that 'it' sends our exercise plans right out the window.
You may recognize some of these other reasons you skip exercise:
- Catching a cold, flu or other nasty bug
- Pulled muscles, soreness or other injuries
- Long work hours, busy schedules & social obligations
- Life transitions like getting married, getting a new job, graduating or retiring
- Having a baby
- Feeling tired, low energy & not getting enough sleep
- Burnout or overtraining
- Boredom
- Lack of results & confusion over how to reach goals
- Travel
What's important to realize is this:
you won't always be perfect at exercise & even more important, you don't have to be.
What you do want is to make your best effort & give yourself credit for
what you achieve, even if it falls short of your original goal. To get yourself past those fitness failures, you have to stop the blame game & start taking some action.
Join the Club
Your first step in turning a failure around is to stop kicking yourself & realize you're not alone in this. We all skip workouts, eat more than we should
& get off track from time to time.
In fact, many of my successful personal training clients come to me in the middle of their own fitness failures, feeling guilty & frustrated.
*Mary was one of those clients, a 67-year-old woman
who'd been active with cardio & strength training for years. Then she got a new demanding job & realized she'd gained
almost 35 pounds after abandoning her routine.
She called me after 2 years of struggling with her weight, wondering how she'd gotten
so far off track.
*Gretta was another client who came to
me after having a baby. Despite her best efforts, she was having a hard time losing her baby weight & an even harder time
trying to figure out how to take care of both herself & this new baby. By the time she came to me, it had been months
since she'd exercised.
So, what happened? These clients had completely different situations, but ended up at
the same place for the same reason:
they didn't plan on how they'd continue exercising with
these huge changes in their lives.
Mary didn't take into account the hours she'd be working & figured she'd just stick
to her usual routine. When that routine didn't fit, she abandoned it rather than change it.
Gretta also failed to plan on how she'd exercise
with a new baby in the house. Once we figured out why their failures happened, we were able to use that failure to create better routines to fit their new circumstances.
You can do the same thing for yourself & your first step? Risking failure.
Turn Your Failure Around
The truth is, you don't know whether something will work for you until you try it & that means risking failure.
The good news is that, even if you do fail, you have just given yourself an opporunity to learn something about yourself as you find out where you went wrong &
how you need to change what you're doing the next time around.
These failures give you a chance to hone your technique, learn more about what you're trying to achieve & tweak your exercise routine until you get it right. You can't do that if you never try.
The problem is that we want to do everything right from the start, even if we've never
done it before. But, you won't always get this exercise thing right the first time you try,
so your only choice is to keep going despite your mistakes.
If you find you've gotten out the habit of exercise,
use these simple tips for getting back on track.
*Names have been changed
How to Get Back on Track
Get Back to Your Routine.
No matter how long you've been away,
your first step is to get back to some kind of exercise.
Even the smallest exercise goal is a step in the right direction & can remind you of your commitment to getting healthy, losing weight, or whatever
your goal might be.
Start small &
ease your way back into a regular routine, setting goals you know you can reach. Even if it's a 10-minute walk after dinner
or before work, it's a signal to yourself that you want to stay active.
Be Prepared.
Having everything you
need to complete your workout is half the battle...getting started is often the hardest part of working out. If you have
your clothes & gear ready to go, your workout planned, your bag packed & your snacks handy, you've taken away some
of the reasons to skip your workout.
Be Flexible.
Being prepared
doesn't mean you'll never miss a workout.
But,
you can increase your chances of getting some exercise in each day by being flexible. That
means a willingness to change your plans as needed so that you can meet your other obligations while still moving your body.
If you
find you can't go to the gym because your boss asked you to work late, what could you do instead? Don't abandon exercise
just because you can't get your planned workout in.
Stop Kicking Yourself.
We all feel guilty when we mess up - skipping workouts, eating too much, etc. Guilt can
be a great motivator, but it can also be a hindrance if you use it as an excuse to abandon your healthy lifestyle altogether.
That 'why bother' attitude can keep you stuck in a self-defeating
cycle so, instead of feeding on that guilt, use it to propel you forward. Realize that slipping back into old habits doesn't
mean you're loser - we all need to go back to old behaviors to test them out, remember how it felt to be that sedentary person
as opposed to the new, more active person we want to become.
Let Yourself Evolve.
Don't be afraid to try a whole new approach to exercise. If you find yourself going back
to old workouts again & again, even though they don't work in your current lifestyle, it's time to admit that workout
program just doesn't work for you.
Many of us approach exercise with ideas of what we should be doing rather than what we
actually enjoy doing. Instead of forcing yourself into something you hate, why not allow yourself time to explore different
options? Forget about what you should be doing, & find out what you want to be doing.
Forget Being Perfect.
Making exercise a habit is a journey, not a destination.
It's something you'll work on every day... some days you'll do everything right, other days you won't. Focus on
what you can do today to reach your goals and stop reaching for perfection. You're human and are allowed to make mistakes.
The only difference between a person who fails at exercise and a person who succeeds
comes down to never giving up. A successful exerciser isn't perfect but, rather, keeps trying despite mistakes and failures.
The next time you slip up, skip the guilt and allow yourself to use that slip as a learning experience. Your mistakes have
something to teach you, something that could be the key to your success.
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