Enid Fox
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Enid Fox |
(Enid Fox's first visit to Power Surge) OnlineHost: Enid Fox has entered the room Dearest: My guest tonight for the Power Surge GIGS™ Series -- (G)etting (I)nto (G)ood (S)hape -- is our own personal fitness trainer, ENID FOX. In 1993, Enid received her certification for Strength and Personal Training at the Health and Fitness Institute in Hayward, CA. "Now, at age 44, I am a passionate advocate for women's fitness, especially resistance training for women." Enid has been a dialysis technician for 20 years. Her job is physical and she proudly boasts, "I can do everything the "guys" can do, and more!" Way to go, Enid! :) Enid says she has suffered a host of joint injuries due to over training (while Dearest has suffered a joint of host injuries :) ), but at 44 Enid feels "stronger and fitter than ever. "I really want to help motivate other women to feel this good!" Indeed you have, Enid. Thanks for joining us in Power Surge tonight. While saying hello, could you share with us your best advice as to how we can start a simple GIGS program, when we're feeling all the side effects of menopause? :) Dearest: Welcome, Enid :) Enid Fox: Thanks so much for inviting me! Dearest: My pleasure :) Enid Fox: My advice is to start off slowly, listen to your body and get involved with others who have workout programs already! Dearest: Thanks, Enid... Norlee: I'm very overweight, & have been walking at areobic canter, up to 3 miles, 3x week & cutting fat way down since May. Slow to loose... What can I do to speed up loss? Enid Fox: Do you think you can work a weight resistance routine into your workouts? Norlee: I can now, couldn't at first, too hard. Enid Fox: More muscle means you will burn more calories and fat, even at rest! Dearest: Thanks, Enid.... Califskier, go ahead. CALIFSKIER: I work rotating shifts, every week a different time frame; ideas on how to stay motivated? i find it hard to get into a regular schedule. Enid Fox: Tough one, I did that too. Do what you can when you can and try to keep some routine... CALIF, you can stretch daily, do a lower intensity if needed. Dearest: Thanks, Enid :) SSmith, go ahead, please :) SSmith8824: I belong to a circuit training place called Curves. Do you know anything about it and if it is a good workout to loose weight ? Enid Fox: Yes, circuit training is a good compromise. I prefer to do one thing at a time, weight resistance OR aerobics. This tries to do both. Dearest: SAS, go ahead :) SASCREAT: Exercise regularly many yrs, can't do push ups, really hard. Lift weights 3x wk, why pushing so difficult, what to do? Enid Fox: Do you do bench press when you lift weights? SASCREAT: No Enid Fox: That should help, try doing bench press and flies in 3 different postions (Incline, decline and flat) SASCREAT: Thanks Susan90420: Am a breast cancer survivor, finished chemo., radiation, etc. bad menopause, go to gym on machines and free weights...should I add aerobics too? Enid Fox: Congrats on your progress with cancer... Susan90420: Thank you Dearest: Absolutely.. ditto. Enid Fox: Aerobics is very important to include. Susan90420: In what form? Enid Fox: What ever you enjoy. At least 4 days a week, best if done daily, at least 20 mins. Susan90420: Thanks Enid Fox! Dearest: Thanks, Enid Fox... would there ordinarily be limitations in such a case, Enid? Enid Fox: I am not an expert in breast cancer recovery but I can't think of any offhand... Dearest: Thanks, Enid :) WINDOCK1: Are there any particular foods or drinks you recommend? Vitamins? Enid Fox: Lowfat of course, lots of produce, veggies and fruit. Water is important during workouts. I take vitamins, since checking out Power Surge!! (ABCDE) Calcium is very important!!! Dearest: Enid, can you tell us the overall benefits of exercise for women in menopause? Enid Fox: INcrease bone density, decrease body fat which inhances cardio vascular health and decrease risk for cancer as the latest studies are showing. Dearest: So, along with taking calcium, it can really strengthen our bones and protect us from osteoporosis? Enid Fox: Yes!!! Dearest: Great... thanks. WoodyEllen: No period for three months makes me non-energetic. Any suggestions? Dearest: Please remember, our guest is a fitness expert, not a doctor :) Enid Fox: Start off with easy walking, stretching. You know, easy stuff and then increase your intensity as you feel better. Exercise is a wonderful mental "perscription" Dearest: Excellent, Enid. Thank you. Wingy54: Do aerobics, walk & free weights. My weight is fine, but since I began HRT, I have a spare tire growing around my middle, any suggestions? Enid Fox: This is our biggest problem!! You need to focus on the health benefits of your program.. Sounds like you have a good one. The cosmetic issues, like spare tires, under arm flab will get better if you don't focus on them so much!! Do stomach exercises to keep the stomach muscles strong. Saint Jive: How effective is Creatin? I heard its the best product to buy for building muscle. Enid Fox: I am not familiar with this product. Saint Jive: No? Dearest: I've heard there was some controversy about Creatin. Enid Fox: I think going with a natural, chemical free fitness program is best. Wait for more research Dearest: SaintJive, isn't Creatin similar to a steroid? Saint Jive: Creatin Monohydrate? Dearest: I've heard of it, but not exactly sure what it is, SaintJive. Saint Jive: It's natural,they sell it at GNC. Dearest: SaintJive, I believe I have some info on it. Email me, please. Dearest: VBrando, go ahead, please : VBrando101: Why is sugar and white flour so bad for you as opposed to whole grains? Enid Fox: Because whole grains have vitamins and minerals that are removed during processing of white flour and cane sugar. (and fiber too!!) Cmvz: I've heard swimming isn't good for weight loss. I swim 3x wk (for years) mixed results. Have you heard this? Enid Fox: Swimming does not provide weight bearing resistance. It is not as good as a fat burner, butiIt is fine for heart and vascular health though, do it if you enjoy it!! Cmvz: OK! Thanks. Buchermj: What if you can't get to someplace for weight resistance work out? What can you do at home? Especially if you don't have alot of room? Enid Fox: Can you budget from $100to $300 for equipment? Buchermj: No Enid Fox: Ok... do you have stairs? Buchermj: No Enid Fox: Do you have a VCR? Dearest: Wanna move in with me, Bucher? (g) Buchermj: YES. lol dearest Dearest: (gee, I hope she said yes to the VCR) Enid Fox: You can start with a "step" program. You can buy a step and video for aerobics Buchermj: thank you Dearest: Enid, what's the minimal equipment we should/can buy to get started? Enid Fox: A weight bench is really important for resistance training. You need to plan on a lifetime fitness program and the investment is well worth it. Add some weights that can be adjusted. Dearest: Thanks, Enid. Norlee: What exactly should I do to build muscle? Machines are available, but which ones to use & how much? I get woozy when I "flash" ... Enid Fox: Can you get help from your health club? Are there any personal trainers? It's tough for me not knowing exactly what you have in your gym!! Norlee: I can try... they are all teens...lots of machines... Enid Fox: Too bad, I would love to see some of "us" become role models in our gyms!! Dearest: With those spare tires, we don't want to be "roll" models :( Enid Fox: I would try them all, but ask for some help. Norlee: thanx Enid Fox: Dearest, it's a mind game, fitness is the thing, not cosmetics... Dearest: Of course, Enid :) LAbbott106: What is a good excersie to do at the computor at work wothout being obivous - lower back - stretching - good books? I sit so my back stiff. Thanks Enid Fox: At the computer most things you do are for neck and arms. For back you need to get up and stretch, "touch your toes" or "cobra" a Yoga posture . LAbbott106: Yoga in a office sure (g) Enid Fox: Hey, start a trend!! (g) BayouClog1: I'm a dancer. I have been having knees troubles and can't do aerobics now - or even dance much. What can I do to exercise now? Enid Fox: Knee problems should be referred to a PT but stretching and strengthening is KEY here!! MaribethTC: Do you have any hints for staying motivated? It's SO hard to stick with it! Enid Fox: Anyone you know workout? Friends can really make the difference. What do you love to do that's physical? dance? are you competative? MaribethTC: No club nearby. I exercise alone I walk, and do weights. Enid Fox: Visit us on Power Surge and share your lack of motivation, you need to reach out somewhere! Dearest: Very true, Enid :) Frollie, go ahead. Frollie: Are there exercise videos you recommend? Also a breast cancer survivor. Not in great shape, and with a bad arm- any suggestions? Enid Fox: There are SO many! Covert Bailey, Jane Fonda for Yoga. Frollie: Just needed one or two to get started- thanks. Dearest: And former Power Surge guest, Denise Austin :) Enid Fox: YES, try Densie! PKDJ4444: I need to lose 55 lbs. I walk 3x a week 20 min., should I do more? Enid Fox: Lift weights... I sound like a broken record but you will burn more calories with more muscle. Find out what your %fat is and use that as your target, not your weight... Dearest: (let's all go on a fitness program/diet together in Power Surge) Dearest: Let me just stop for one moment and ask everyone present one question........ Dearest: Simply type "YES" if you *need* to lose more than 15 pounds, please. Everyone, please. ELLIOTT53: yes SGETT: yes LAbbott106: yes Blush: yes Buchermj: yes MaribethTC: yes Norlee: yes WoodyEllen: 15 exactly. WINDOCK1: yes VBrando101: yes Cookers: yes MaliLeptir: yes PKDJ4444: Yes HKGILLEN: yes BayouClog1: yes Eve G 406: 15 Dearest: Type "YES" if you need/want to lose more than 25 pounds. Cinda: yes Norlee: yes LAbbott106: yes MaliLeptir: yes SGETT: yes Cookers: yes Eeoyre0710: 25 ELLIOTT53: yes PKDJ4444: yes RRTMil123: yes Blush: yes MaribethTC: yes CALIFSKIER: yes Dearest: Type "YES" if you need/want to lose more than 40 pounds. LAbbott106: yes Norlee: yes PKDJ4444: yes SGETT: yes Cookers: ues ELLIOTT53: yes Blush: yes MaliLeptir: yes Dearest: Okay. .thanks... we're going to start a Power Surge Fitness/weight reduction program. Dearest: How many of you would be interested.. please type simply a YES LAbbott106: hurrah BayouClog1: yes Enid Fox: Right On! Eve G 406: yes MaribethTC: great Norlee: yes Buchermj: yes Wingy54: yes SGETT: yes Blush: yes WINDOCK1: yes ELLIOTT53: yes Eeoyre0710: sure Frollie: yes Newby32: yes MaliLeptir: yes i guess MIMISUSAN: yes SINTRIGUE: yes CALIFSKIER: yes and yes for cmvz Barefoot I: yes VBrando101: YES Rbird51: well....kindof lazy here! Norlee: yesyesyes Dearest: Good.. and will Enid help us with this? Enid Fox: Absolutely Dearest: Wonderful.. .okay.. because I want to start this tomorrow. Dearest: I'm ready BayouClog1: tomorrow is great Dearest: Awwwright! LAbbott106: yes Enid Fox: I will be with you every "step" of the way! Dearest: Everyone pledge to start tomorrow.. please type YES> MaribethTC: Super!!!!! Newby32: I'm in!! BayouClog1: yes ELLIOTT53: yes Wingy54: yes Newby32: yes Norlee: yes MaribethTC: yes WINDOCK1: yes Cinda: yes Blush: Today Dearest..or do you need to get the chocolate out first??LOL MaliLeptir: yes Eve G 406: yes SINTRIGUE: yes Cdgee4: yes PKDJ4444: Yes! Blush: Yes Buchermj: yes LAbbott106: YES YES YES MIMISUSAN: YES VBrando101: {S ugogirl WINDOCK1: how? SGETT: Yes WoodyEllen: yes! Barefoot I: uh.. yes RRTMil123: maybe, need to know more Dearest: Oh, yeah, Blush.... the chocolate is all gone :( BayouClog1: oh no chocoolate Enid Fox: How many will still be comitted 6 months from now? We are taking LIFETIME committment here. Dearest: Okay.. let's go back to protocol now. Thank you. PKDJ4444: Are push ups ok for bad knees and back? Enid Fox: Isometic exercise maybe better for you. That is pushing your arms against resistance rather than pressing off the floor Dearest: Ohh... Erica, go ahead. Erica: Enid Fox, know anything about St. John's Wort? Dearest: Erica, it's an herb for depression. Email me :) Erica: ok thanks Dearest Enid Fox: I recall reading about it, Dearest has more info I'm sure... Dearest: Califskier, go ahead. CALIFSKIER: I can't tell from your "spec" sheet what you are doing now. Still in Hayward? You stress resistance training to which I feel that water aerobics is best for sore knees and legs. Any input? Enid Fox: I do not have any clients at the present time. Was more active with clients a few years ago. Water aerobics is specific for people with limited joint function, with injuries. Its great if you are doing that!! Cmvz: You mentioned separating aerobics & weight training. Should you do aerobic warm up before lifting weights? Enid Fox: Yes, I try to "break a sweat" before lifting, helps get all muscles ready, wake up call!! Cmvz: thanks! Dearest: Sintrigue, go ahead. SINTRIGUE: Have you heard of product natural trim for weight loss & metabolism booster? Enid Fox: I do not advocate using any supplements for weight loss. This is a lifestyle thing we are talking about. Do you want to eat this stuff till you die? I'd rather move my bod any day! Newby32: Any suggestions that will relieve weak, achey legs probably meno "crazy hormones" induced? Enid Fox: Try yoga, it will relax body and mind and help you do what ever else you want to do. Newby32: Thank you. MaliLeptir: Erica....I have taken St. John's for 6 weeks...seems to be helping my stress/anxiety. Dearest: Agree, Mali. Thank you :) Cmvz: Last question -- I don't want to bulk up. I know, low weight - high repetitions. Any other tips? Enid Fox: Bulking up requires male hormones, since we are looking for our female ones... Really, high reps, low weights is what you want. Cmvz: Well, I'm on HRT with testosterone. Not much, but... Dearest: Enid, define "high reps" please. Thank you. Enid Fox: Ten or more repitions of the movement per set of movements. And at least 3 sets for each muscle. Dearest: Thanks.... Rook, go ahead :) Rook4U: Any good weight resistance videos? Got the weights and bench. Enid Fox: At the present I don't but I can check it out for you if you email me later.. sorry! Dearest: (try Denise Austin's many videos, Rook) You can buy them on the Internet, too, at www.amazon.com. Rook4U: okay. thanks Dearest: (we need Enid to make her own video) Enid Fox: hummm (g) Dearest: Erica, go ahead :) Erica: This is in response to something Norlee said before. Norlee, you might want to see if you can find a ladies only club if you're worried about teen agers Dearest: Cdgee, go ahead, please. Cdgee4: What should I look for when deciding to join a gym? Dearest: Very good question. Enid Fox: Go at "rush hour" to see how many machines are available. See if they provide personal trainers or if it is an additional cost. Ask about personal fitness programs. Talk to members while you are there. Cdgee4: thanks:) PKDJ4444: Any dietary tips for loosing weight? Counting calories, fat grams etc? Rook4U: (I count the clothes I can wear) Enid Fox: There are 9 calories per gram of fat. If you multiply the grams to get caloies and divide total calories by that number, you can determine percent fat. You would be surprized at the results. PKDJ4444: thanks Blush: I'm continuing to lose weight (have lost total of 91 pounds) with only diet change and walking 5 miles a day, 5 days a week, treadmill or exerbike the other 2 days . Do I need to do other exercises? Dearest: Way to GO, Blush!! Itchybaun: way to go blush! Enid Fox: Yes, you might expect me to say.. weight resistance! It will give your body more reason to need calories and burn calories and you will loss weight faster and better, it's a secret!! Blush: (I think weight loss is why i went into menopause LOL) Enid Fox: Blush, it's a fact too much weight loss stops menstruation. I was a 6% body fat and stopped my periods, not a good or healthy thing! Dearest: (sigh) Erica: ouch Enid Fox Dearest: < fears she's gone way over 6% :( Erica: Dearest, I'm sure you still look beautiful :) APLPWR: Recently starting using rowing machine for cardio workout - any comments on this machine Enid Fox: Rowing is wonderful for upper body strength and heart health. You do need to balance your workouts though and keep you legs strong. They will "carry" you far if you do! APLPWR: I also do weight training 3x per wk. Dearest: Yes, some legs will :( Bay, go ahead. Enid Fox: Dearest, you will conquer this thing!! BayouClog1: Can you recomend a good book to guide me with a low fat diet? Live in New Orleans, dieting hard here Enid Fox: New Orleans huh, good luck! Covert Bailys (opps) Fit or Fat Target Diet is great. It is based on targeting most of your food as whole grains, lowfat protein, and veggies and fruit. Dearest: Bay, please check the Power Surge Web site's Reading List Catalina5: My YMCA "trainer" tells me to do ONLY one set at the highest weight I can muster.??? Enid Fox: Get another trainer! Is this one of the teenagers!? Catalina5: yes Enid Fox: Has anyone read "the Solution" by Laurel Mellin? Its a great book for people who really want to lose weight permanently. She talks about the mental, physical and lifestyle aspects of permanent weight loss. Cdgee4: Is there a formula for calculating our % of body fat? Enid Fox: There are several methods. The easiest is the unfrared method. Futrex makes a fat tester LAbbott106: Does being heavy delay the end of menopause? I am 54 and tired of this mess (thanks for idea of book Dearest.) Enid Fox: I think meno is so unpredictable it is not certain whether weight delays it. It does seem that heavier women have more estrogen than thin women... Erica: What is a good body fat % for a woman to be at? Enid Fox: Under 25% is healthy. Dearest: Blush, go ahead :) Blush: My weight loss is not REALLY the cause of the onset of menopause. My FSH was 50something. I "used up" my eggs on fertility drugs a few years ago, before the major weight showed up. PKDJ4444: Do you know of any issometric exercise videos? How do I learn issometrics Enid Fox: Good question, I don't but there was a product called Power Builder that has a book you can learn from. Dearest: Excellent, also check out the Power Surge Transcript Library, PKDJ, and read the Denise Austin and Covert Bailey transcripts. PKDJ4444: Thanks Enid Fox: Yes, thrive and keyword Grandstand for more fitness tips Dearest: Enid, thanks so much for spending this time with us in Power Surge. The information you've provided will be quite valuable to those trying to maintain good health and get back into good physical shape. Dearest: Let's all thank Enid Fox for joining us in Power Surge this evening. {{{ Enid }}}} Cdgee4: Thanks Enid LORACURA: {S applause LAbbott106: THANKS Erica: Thanks Enid! BayouClog1: thank you Blush: Thanks Enid ELLIOTT53: thank you Eve G 406: thankd Cinda: For all newcomers! To receive a Power Surge Fact Sheet, email Cinda. It's full of all the information you need to navigate the Power Surge website, library, chats & boards. WINDOCK1: Thanks you Enid!!!! Erica: enid, are you on AOL all the time? Norlee: thanx!!!! PKDJ4444: Very informative Enid Fox: Thanks for giving me a chance and I am SO ready to help you all GET INTO GOOD SHAPE! SGETT: {S PSurge MIMISUSAN: {S women Catalina5: thanks, Enid BayouClog1: What type of program will we start Dearest anxious to hear about it Blush: Thanks LORACURA: {S rfamily Dearest: Bay, I'll post about it in the folder Blush: {S psurge Dearest: Enid, thanks so much for answering all our questions :) BayouClog1: ok, we are starting tomorrow though Cdgee4: {S soexcite Enid Fox: Dearest, we have all these names on paper, we know who to keep badgering when they need it! Dearest: Everyone, remember that Enid (Enid Fox) posts in the folder regularly :) SGETT: {S giggle Dearest: LOL, Enid... you are right there. LORACURA: {S friend8 Dearest: <~~ has no sound until computer is straightened out. SGETT: Such a well-behaved group tonight WINDOCK1: {S Poot2 LAbbott106: Cholestreol up really have too!! Dearest: Me too, LA LORACURA: excuse you Win Erica: :( Dearest. don't feel bad, I don't ever have sound :( Cdgee4: Night all, was very motivating:) Dearest: How much is cholesterol, LA? SGETT: {S bigburp Dearest: Awww.Erica :( LORACURA: you too SG Blush: I'd be lost without sound LAbbott106: 248 Dearest: Thanks, SGETT :) Erica: yeah I know ::sigh:: Read Enid Fox's second transcript Read Enid Fox's third transcript Disclaimer: Every guest in Power Surge is a highly respected professional whose opinions are his/her own. An appearance in Power Surge does not constitute an endorsement of a guest's views. None of these transcripts may be reprinted or reproduced without the express permission of Power Surge™ and the respective guest. Read other transcripts by returning to the Library. Dearest aka Alice Stamm Power Surge Founder, Facilitator, Host Copyright©1994-2008 by Power Surge. All Rights Reserved.