Aspen Club and Spa

Hello all,

 As you can see I was able to have the privilege of the Aspen Club and Spa set me up with a blog of my own. My trainer Tom spoke to Sarah about placing me in “People” magazine which is a once in a lifetime chance for me. Nothing exciting really ever happens in my life. So I figured ‘hey why not, this is my chance to show everyone that they too can be motivated by a “real” person. Not an actor or actress that just wants to lose 5-10 measly pounds.’  Since I was excited about the whole idea, Sarah also mentioned to me about a blog and how you all can keep track of my results and weight loss adventure through my 3 months in the Law Enforcement Academy. This Sunday I leave to set up my dorm room. I must say… this might be my longest 3 months ever. Aspen Club and Spa is very much like my second home. I will deeply miss all the staff members who are always smiling at me and my trainer Tom… who always says “okay, ready”, when I walk in for a good workout.  I will be coming back on July 21 to do the 5K run/walk with my trainer in Aspen. We will most likely have lots to talk about. Every day I see him we always come up with something to either talk or joke about. I should set up a massage on Saturday before I head out for boot camp… HeHe…

Here is something for all of you:
Enjoy life to its’ fullest…live it day to day, not year to year.

AmBeR~

Walking In Waist-Deep To Chest Deep Water. Moving Forward, Backward And Sideward Using Regular, Short/Quick, Regular Or Long Steps.

How To Begin Water Walking

1. Never ever begin an exercise program or activity without the approval of a medical doctor.

2. Don’t overdo it the first few times you Water Walk! Gradually work into water Walking on a regular basis.

3. Each Water Walking session should consist of the following:

   1. Warm Up - Prepare your body for the exercise. Walk slowly stretching and taking it easy for about 3 to 5 minutes.

   2. The Main Set of your exercise session. Build up to walking the amount of time you have allowed for your Water Walking session today. Progressively intensify your workout and speed your exercise up to the point that is proper for you.

   3. Cool Down - Use more gentle movements and give your body a chance to return gradually to its normal resting heart rate.

4. We suggest that you Water Walk at least 3 times a week. If you only Water Walk 3 times a week try to do it on alternating days.

5. Some people Water Walk 4 to 7 times per week. We do suggest at least one day of rest per week.

Built In Warning Signals
Our body has certain warning signals that tell us that it is time to stop or slow down. We strongly recommend that you listen to your body! Some of the signals that our body gives us that tell us that it is time to stop or slow down are:

1. Abnormal heart action.

2. Pain or pressure in the center of the chest, the arm or throat.

3. Dizziness, lightheadedness, sudden in coordination, confusion, cold sweat, glassy star, pallor, blueness or near fainting.

4. Persistent rapid heart action, even after you stop exercising.

5. Flare up of arthritic condition.

6. Nausea

7. Breathlessness

8. Shin splints

9. Side stitch.

10. Charley horse or muscle-bound feeling.

The above are not cause to panic, but rather for cooling down and stopping exercise, evaluating your program and readjusting your program, and sometimes for consulting your medical doctor. Try to remedy the above by less exercise the next times.

How To Water Walk
One of the beautiful things about Water Walking is that you can be CREATIVE! You can walk forward, backward and sideward. You can use a variety of steps including regular steps, short quick steps, long steps, etc. You can move your arms in a variety of ways. Water Walking does not have to be boring!
Helpful Hints For Water Walking
Walk All The Way Through Your Foot. (Toe and heel) in the water, the tendency is to stay on your tiptoes. If you do stay on tiptoe, your legs don’t get a full workload, only the calves are worked. When walking forward - step heel to toe and walking backward - step toe to heel. When jogging or running forward or backward - make sure to press heels down.

Walk (or Jog) An Equal Number Of Laps Forward And Backward. To place equal emphasis on all muscles you must travel both directions. We don’t walk backward on land, so why do we in the water - there is a continual resistance in the water, therefore, we are often using antagonistic muscle groups while we are walking a specific direction. To get a full range of motion and work all muscles evenly, we walk both directions.

While Walking To The Side (i.e. sidestep, grapevine, crabwalk) Don’t Turn Around After Each Length. You must face the same direction (for example the deep end) while walking both lengths or you won’t work BOTH legs.

Include a Warm-Up And Cool-Down In Your Water Walking Routine. In order to get the most benefits from your Water Walking workout and prevent injury or soreness, include a warm-up or stretch out prior to heavy walking. If you are going to do an aerobic portion (jogging or using arms out of water), gradually increase your speed or arm movements. For example: take 2 minutes to stretch yourself out before you begin (on the deck or in the shallow water), then start with walking laps, building to marching, building to jogging. (Also, build arm movements gradually). When you see your time is almost up (last 5-7 minutes) begin slowing down gradually.

Ways To Get An Aerobic Workout (Increase Intensity). a) Jog or run; b) use arms in water for muscular toning and endurance; c) use arms out of water (cardiovascular endurance); d) lift knees higher; and e) lift arms higher (the higher your arms are the harder your heart will work).

Breathe! Don’t forget to keep your breathing steady and take deep breaths (great for your cool down!). On a high intensity workout, remember to blow your air out when you exert the most energy (i.e. when lifting knees high - blow air out). A great way to remember your breathing is to walk and talk with a friend. The Most Important Hint To Remember…Have Fun! You have the freedom to be creative and make all your Water Walking laps different; it’s a great way to stay fit and have a good time.

QUESTIONS: What is Water Running? Water Running is done in deep water and usually with a flotation device such as a float belt. Some people call this “deep water running.” When water running your feet do not touch the bottom of the pool.