May 2, 2012, posted by Gerardo Lambert
Re:Staying Stress Free and Fit
Negative thoughts don’t make us stronger. They don’t help us get where we want to be. They are bullies. Negative thoughts need to be ignored. You have succeeded in something you like or love. Remind yourself of everything you have accomplished whether it is big or small. Thinking positively encourages you to do better and prevents stress.
A positive way of acting is to exercise those negative thoughts away. Exercising is an antidepressant. Study after study has shown that exercise promotes mental health and reduces symptoms of depression among other factors, such as stroke, heart attack, and weight gain. So don’t spend any more time judging yourself in front of the mirror and allowing negative thoughts weigh you down. Just get outside, and get active!
Exercise is an exceptional way to balance the chemical compounds within the body. It lowers blood pressure, cholesterol and triglycerides, which in turn reduce hypertension and stress. It also causes a release of chemicals called endorphins into your blood stream. These chemicals are released while eating, during sexual activities, and during exercise. They are meant to reward the body for doing good; so good for your body and keep on moving! All of this is a definite confirmation that exercise has an overall effect of HAPPINESS and POSITIVE well being for your body! Celebrate Mental Health Month with us by joining Gerardo’s Boot camp on Saturday mornings or taking advantage of the great discounts on training packages today.
January 20, 2012, posted by Gerardo Lambert
Re: Post Heart Transplant Patients – Fit and Healthy
It’s been three years since my heart transplant and I feel incredible. I remember the first year trying to get back in shape, there were many limitations to how much I could lift and when to work out. My cardiologist recommended that I walk for fifteen minutes a day and avoid lifting weights for six month of my heart transplant. This was because I had wires that were holding my sternum together and if I had applied pressure this could result in internal bleeding and improper healing. Every month I had to go in for a biopsy check up at the New York- Presbyterian Hospital. The biopsy check ups along with blood work, EKG, X-rays, and Echo cardiogram test were to make sure that my heart pressures were great and no rejections of my new heart were seen. My cardiologist where amazed at how fast I had recovered. They decided I was doing great and I could resume my normal activities with moderation.
In 2009 to 2010 I went from being 130lbs to 165lbs, I was at the gym lifting weight’s and stacking up on protein and of course a balanced diet. It wasn’t easy but I wanted to prove to my family and friends that I could be in the best shape I use to be. Today in 2012 my weight is 177lbs and I have a body fat percent of 12.2%,. My cardiologist is impressed with my outcome. I weight train four times a week and two days of cardio for 20 minutes. Having a regimen helps me stay focus and consistent.
Anxiety was a struggle that I was dealing with a lot. Before my heart transplant; when my heart rate would race, I used to pass out often. Six month after my heart transplant, I was back in the gym working out and I remember grabbing on to things when I felt my heart rate speeding up during my workouts, I thought I was reverting back to what I had experienced in the past. This went on for a couple of month, I learned to cope with it and breathe through it whenever I had to. It was a process and I eventually learned to trust my new heart.
You may find it hard to get started like I did, because of pre- and post transplant medical conditions. But because you and I are at higher risk than others, we have the motivation to create new, better habits. So you know you owe it to yourself to get into shape and stay in shape.
I have the depth understanding on how to personal train a post heart transplant individual. The necessary steps to take into consideration are:
- Before starting any strength conditioning exercise, consult with your transplant team.
- As soon as you can start walking, ask a nurse or family member to assist you.
- Do some exercise that won’t involve the muscle around the surgery area.
- When you get home, start out by doing only those exercises you could do when you were at the hospital, add only one new activity at a time.
- 2 to 6 month after your operation, get tougher with yourself and exercise, stay motivated and active.
- Exercise at least three days a week
- Exercise at least thirty minutes per session
- Exercise at a moderate intensity level
- And remember do not exercise if you experience pain in the joints, chest pain or other alarming symptoms. Immediately consult your transplant team.
I hope that my testimonial has inspired you not to loose hope and start exercising. It takes time and mental strength but we will get there together!