Healthy Eating Hypnosis

At Home Excerises
Bobby Whisnand, Personal Trainer
April 11, 2011

Bobby Whisnand has trained over 3600 patients and has worked with over 60 physicians in the Metroplex training individuals from the entire spectrum of health.

Bobby is able to modify exercises and creates fitness programs that are unique to the individual client. He is upbeat and has a dynamic personality that draws one in and motivates them to MOVE.

Bobby's personal training business is called Victory of Life and he has a website called victoryoflife.com where there are fitness articles, DVD's for sale, and other educational materials and tips to help people learn to exercise safely and correctly in order to lead healthier lives.

Bobby started his presentation by telling the group that it needed to remember two numbers, 1 and 3. That is because when doing repetitions of an exercise, you should count 1 second when flexing a muscle and 3 seconds when extending a muscle. Bobby also says that you should hold the muscle in the flexed position for a second before extending it and then hold it for another second when it is fully extended before flexing it again. Why does he have you hold it in this way? He wants you to avoid building momentum. The muscle needs to stay tight the entire time in order to get the most out of the exercise. If you let momentum build and you bounce from flexion to extension, you are putting stress on the joints which can lead to injury. Joints are meant to stabilize you during a range of motion, whereas muscles are meant to move weight.

Bobby stressed that no matter how or where you exercise, you need to journal. Journaling helps you remember what you did and lets you see the progress you are making. He even includes a journal in the set of DVD's he sells. Bobby showed parts of his DVD's during his presentation to show the correct way to do several exercises and to explain how he tailors each exercise to the unique fitness/mobility level of each individual.

You do not have to invest in a lot of equipment to exercise at home either. Bobby showed the group that you can do every exercise you need to do with a resistance band, a set of hand weights ( or canned goods), and a stability ball. All of these items are available for sale at WalMart, Target, Academy, etc..

Upon concluding the presentation, Bobby took questions from the group. One question was how to determine your target heart rate (the heart rate range at which you should exercise). Bobby gave the group this formula:

220-age x .85= upper limit

220-age x.65=lower limit

He said to take your pulse at your wrist for 6 seconds and multiply by ten to get your heart rate. He suggests taking your heart rate before starting to exercise, during exercise and when cooling down after exercising.

Finally, Bobby talked about the importance of stretching. He warned us however, to only stretch after you warm up. Do not stretch a cold muscle. Walk in place for a while to warm up before stretching. He demonstrated some stretches for the group. He showed how to stretch if you were confined to a bed, a chair, and if you were mobile.