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About Karen Sullivan
Expertise
Karen can help with lifting technique, muscle recovery, weight loss, body building and powerlifting. She has been certified by AFPA for the last 10 years as a Personal Trainer and has recently acquired a certification from the same agency as a Post Rehabilitative Exercise Specialist. Any recommendations or advice rendered are based on fitness information as specified by the American College of Sports Medicine and the American Fitness Professionals and Associates.

Experience

Past/Present clients
Clients include athletes training for marathons, mountain climbing and general weight loss. In addition I have clients troubled with COPD, Fibromyalgia, and Parkinsons as well as stroke rehab. She was the Strength and Conditioning coach for Williamsburg Aquatic Club, a USA Swim Team, in Williamsburg, Virginia for 3 years. Karen is presently working at Main Street Gym in Historic St. Charles, Missouri where she teaches Pilates and continues her work with clients. Her training reaches across the country with her long distance Body Restoration eTraining. Her dedication to fitness reaches into the nutritional supplementation with Shaklee products. She only works with clients who add nutritional supplementation to their training. Read more of her story on www.shaklee.net/BodyRestoration

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Weightlifting & Exercise - fat loss

Expert: Karen Sullivan - 11/3/2009

Question
QUESTION: I'm 14 y/o, 5'5 and 126 poundss.
I've never worked out before, but i believe that this would be a good time to start since lately I've been feeling more and more uncomfortable about my body, & its beginning to influence my everday life =|
I've even measured my body fat percentage online, and it came out to be unhealthily high =\

How much exercise do i need to get (and maintain later on) to being about 110 pounds? What do my calories burned/intake need to be in order to achieve this? (any other information about this would be greatly appreciated)

thanks =]

ANSWER: Lynn,
The first thing I need to tell you is that you have to keep eating. don't stop eating because you want to lose weight. Make better choices about what you eat. Veggies and fruit and lean meats like fish and chicken are good. Drink lots of water. Start with walking at least 3x a week. The key is the food! If you want to tell me what kinds of things you eat I will be glad to go over it with you.

This web site has exercises you can do at home. http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_type=upper

Write back and let me know if I can help more.
Karen

---------- FOLLOW-UP ----------

QUESTION: Well.. I've been a vegetarian for a about year. Breakfast is usually oatmeal, then lunch is an egg/cheese English muffin, and then dinner is whatever my mom decides to make (almost always, rice, and some kind of vegetable/meat, but i don't eat the meat part, so i eat more vegetables to kinda make up for it). I take multivitamins to ensure that i get enough of the various kinds of vitamins, and i take an Omega-3 fish oil supplement as it may lead to better heart health.

I've read various health articles (out of my guilt of overindulging on certain foods) so i know not to stop eating or to skip meals. I kinda think that my main problem is eating too much in between meals, and then not having too much of an appetite for the main meals. The foods i eat inbetween meals are often junk foods (sugary, salty, crunchy, etc.). I've noticed that when i start to eat these junk foods, sometimes its craving, other times it just feels like routine to do so (since its afterschool... is it possible that stress from school could be the reason? ...compared to the stresses of other people, school stress is nothing).

I've also read enough articles to know what exercises are good for which muscles, not to do cardio and strength on the same day, cardio burns calories only then and there, while strength burns calories even after you've stopped exercising, etc. etc. I just can't find the motivation that i need to do those things =|

Answer
Lynn,
I know it can feel like you are overwhelmed with an issue like your weight. You can't get away from it! Take one day at a time and recognize this.....your body has to keep going for a very very very long time. You want to be able to keep moving like you can now. If you don't eat the right things you could be facing crippling your body. That sounds so stupid!!! Honestly. At 14 we NEVER think about tomorrow. Let me tell you from my standpoint at 54. You only get one vehicle on this earth. If you blow it you can't turn it in for another one. Think that each mouthfull you take is a step toward lengthening the time you live well and healthy. Recognize the positive things in your life and give thanks for that. Try one day to be good. Snack on better choices and see how that goes for you.
Keep in touch.
Karen
p.s. Only you can motivate yourself!

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