Zolemba: Kukambirana Pompopompo ndi Jill Sherer | 2002

Zamkati

• Onaninso za

Mtsogoleri: Moni! Takulandilani pa zokambirana za Shape.com ndi Jill Sherer!

MindyS: Ndinali ndikudabwa kuti mumapanga cardio kangati pa sabata?

Jill Sherer: Ntchito Ndimayesetsa kuchita cardio 4 mpaka 6 pa sabata. Koma sizitanthauza kuti ndimatha maola awiri ndikuthamanga. Izi zitha kukhala chilichonse kuyambira mutenga kalabu ya ola lokwanira ola limodzi kuti muchite mphindi 30 kwambiri pamakina elliptical kapena kudumpha kapena kuboola thumba kwa mphindi 30. Ndipo posachedwapa, ndakhala ndikuyesera kupeza zinthu zatsopano zoti ndizisakanize chifukwa ndikudzipeza ndekha. Chifukwa chake, ndakhala ndikuyenda kwambiri - kuposa nthawi zonse - ndipo ndakhala ndikuchita Bikram yoga, yomwe ndi yoga mchipinda chotentha cha 106-degree. Izi zitha kukhala zamtima ndipo ndimakonda. Ndizopambana. [Mkonzi: Onetsetsani kuti mumamwa madzi ambiri mukamachita yoga ya Bikram.]

Toshawallace: Ndamva za chowonjezera chochepetsa thupi chotchedwa Xenadrine. Posachedwapa, ndinasiya ndikupeza mapaundi pafupifupi 5, ndipo ndinkafuna kuyesa Xenadrine ngati chilimbikitso pang'ono. Mukuganiza chiyani? Ndipo munayamba mwamwako zoonjezera zochepetsera thupi?

JS: Inde, inde. Ndinatero. Zaka zingapo zapitazo, ndinayesa imodzi. Nditakhala pa izo kwa pafupifupi maola atatu, ndinamva ngati mtima wanga ukugunda kuchokera pachifuwa changa. Ndinazindikira kuti n’zopanda phindu.

Mukudziwa, ndizambiri zokhuza thupi, kukhala wathanzi, makamaka kwa ine. Kunena zowona, kuli bwino ndichotse mapaundi asanu m'njira yoyesera komanso yowona: Idyani zipatso ndi ndiwo zamasamba zopatsa thanzi ndikusuntha zambiri. Itha kutuluka mu ola limodzi, koma idzatuluka. Ndikungoganiza kuti ndi bwino kuchita zinthu mwachilengedwe momwe zingathere. Chitani zomwe mungathe kukhala nazo, kwa nthawi yayitali. Kodi mukufuna kutenga Xenadrine kwa moyo wanu wonse? Ndikungofuna kudya zathanzi ndi kukhala amphamvu kwa moyo wanga wonse, ndipo ndikudziwa kuti ndikhoza kuchita zimenezo.

Golfinguru: Kodi muli ndi malangizo a momwe mungathanirane ndi zilakolako zoopsa zapakati pa masana?

JS: Iwo ndi akhakula! Ndimaona kuti njira yabwino yothanirana ndi zimenezi ndiyo kukonzekera. Bweretsani zipatso kuti mugwire ntchito, mudzipezere madzi am'mabotolo. Kapena khalani ndi kwina komwe mungapite kukapeza zinthu zimenezo. Pezani latte wokhala ndi mkaka wosakhazikika - chinthu chomwe chimamveka ngati chosangalatsa, chomwe mumayenera kupita kukachipeza, chomwe chimakulimbikitsani kuyenda. Pumulani pazomwe mukuchita ndikuyenda. Ndimawona kuti nthawi zambiri, pakati pa masana, kumva njala kumatha kukhala ndi zambiri zokhudzana ndi kukhala wotopa, kukhumudwitsidwa ndi ntchito, kukhala wotopetsa - zitha kukhala zazokhudza kutengeka, komanso kudya ndiyo njira yathu kuchoka kwa izo. Ndicho chifukwa chake anthu ambiri amakhala ndi chokoleti kapena maswiti m'madesiki awo. Ndikuganiza nthawi zina timakhala ndi njala yeniyeni. Koma muyenera kudzifunsa kuti, kodi ndili ndi njala yanji kwenikweni? Ngati muli ndi njala yeniyeni, pezani kena kake. Ngati simukutero, dzukani ndikuyenda, tengani botolo lamadzi kapena khofi. Pumulani kapena lembani m'mabuku. Ndimakonda kuchita zimenezo. Koma nthawi zina, ngati ndili ndi njala, ndimapeza sangweji yayikulu ndipo ndimakhala ndi theka. Ndipo ndidzakhala ndi zipatso kapena saladi nayo. Ndipo mwina pambuyo pake, ndidzakhala ndi theka linalo.

MistyinHawaii: Ndi chiyani chomwe mungaganize kuti ndi malo anu ovuta kwambiri kuti azikwezedwa?

JS: O, alipo ambiri! Kunena zoona, n'zovuta kusunga zonse toned. Ndimayang'ana kwambiri mikono ndi miyendo yanga, ndikusunga matako. Kuletsa matako anga kuti asadzike ndi ntchito yanthawi zonse. Koma mukudziwa chiyani? Ndimayesetsa. Ndimachita cardio. Ndimachita masewera. Ndimachita masewera olimbitsa thupi. Ndipo ndikuvomereza kuti sindidzawoneka ngati katswiri wazolimbana wamkazi. Ndipo ndizo zabwino zomwe ndikuyembekeza panthawiyi. Hei, ndikukankhira 40, pambuyo pake.

Amandasworld2: Kodi ndingathe kupanga ndi kumveketsa malo omwe mukufuna ndili ndi pakati?

JS: Kuchokera pazomwe ndikudziwa kuchokera kwa anzanga omwe ali ndi pakati (ndipo ndili ndi ochepa), njira yawo ndikungokhala ndi chizolowezi chawo zolimbitsa thupi bola sizovutitsa kwambiri kuti adzipweteke kapena mwana. Afuna kuwonetsetsa kuti salemera kwambiri kuposa momwe amafunikira, kuti akhale athanzi. Ndipo akapulumutsa, amatha kubwerera kulemera kwawo kwabwinobwino mosavuta. Sindikutsimikiza kuti kukhazikitsa zoyembekezera kupitirira apo ndizotheka kapena zomveka. Izi zati, sindine katswiri ndipo mwina muyenera kutenga magazini ngati Mimba Yoyenera. Ndikukhulupirira atha kukupatsani malangizo ochulukirapo.

MindyS: Ndinawerenga kuti uli mu kung fu. Mwakhala mukuchita nthawi yayitali bwanji? Zikukuyenderani bwanji?

JS: Ndakhala ndikuchita kung fu kuyambira pomwe ndidayamba kulemba za SHAPE, pafupifupi miyezi 7. Ndimakonda kwambiri.Zimandipatsa china chomwe sindimachipeza kuchokera ku mitundu ina ya zolimbitsa thupi, chomwe ndi kuyamikiranso kwathu konse thupi langa, komanso zomwe thupi langa limatha kuchita, koposa kungoyang'ana njira ina yake. Ndikukhulupiliranso kuti ndikofunikira kugwira ntchito zolimbitsa thupi zosiyanasiyana, kuti muzitha kuchita masewera olimbitsa thupi ndikusamalira malingaliro ndi thupi lathunthu.

Toshawallace: Mumakhulupirira kusadya ikatha 5 koloko?

JS: Sindikuganiza kuti muyenera kudya chakudya cholemera kwambiri mukatsala pang'ono kugona, koma ndikuganiza kuti n'zosatheka kuyembekezera kuti simudzadya pambuyo pa 5. Anthu ambiri safika kunyumba kuchokera kuntchito mpaka pambuyo pake. Ndikudziwa kuti ndatuluka kale komanso zapitazo. Ndimayesetsa kudya molawirira, komabe. Ndimakhala ndi chakudya chambiri chambiri tsiku lonse ndipo chimachepa tsiku likamapita. Ndimayesetsa kuti ndisadye chilichonse chopitilira chipatso kapena yogati wopanda mafuta pambuyo pa 7 usiku, chifukwa ndikuganiza kuti ndizomveka. Koma ndikakhala ndi njala, ndikhoza kukhala ndi chipatso ndisanakagone. Ndikulingalira sindikukhulupirira kwenikweni malamulo okhwima okhwima. Muyenera kukhala moyo wanu.

MindyS: Mukuganiza bwanji za zakudya zamafashoni, monga zakudya zokhala ndi ma carb ochepa komanso ma protein ambiri?

JS: Ndinayesa zakudya za Atkins. Ndinkadya mazira ndi tchizi ndi nyama yankhumba m'mawa uliwonse m'mawa ndikudya ndipo zimangomva ngati zolakwika kwa ine. Ndinakhala pamenepo pafupifupi sabata limodzi ndipo thupi langa limamva kuwawa. Tsopano, ine ndikuzindikira kuti thupi la aliyense ndi losiyana. Komanso, ndikuganiza kuti kukhala wathanzi komanso woyenera simukuyenera kuchita china chilichonse chomwe chili chokhazikika. Ndikuganiza kuti mutha kukhala ndi chilichonse chomwe mungafune mopanda malire - komanso kuchita masewera olimbitsa thupi. Mukamachita zinthu izi, mudzakhala athanzi komanso athanzi, thupi lanu lidzakhala komwe liyenera kukhala, ndipo lidzamva bwino komanso lamphamvu. Sindimakhulupirira zakudya zomwe amakonda. Sindikhulupirira zakudya. M'malo mwake, zomwe ndakumana nazo ndi SHAPE ndi koyamba kuti ndisiye kudya, ndipo ndikukhulupirira kuti zizolowezi zomwe ndikukhala nazo tsopano ndi zizolowezi zomwe ndingakhale nazo moyo wanga wonse chifukwa sindimamva kuti ndikumanidwa. Ndikuphunzira kumvera thupi langa, kuti ndiupatse zomwe likufunikira komanso momwe likufunira pang'ono ndikupitilizabe kuyenda. Ndipo ndikumva bwino.

Zamgululi Kodi mumadzipangitsa bwanji kukhala okhudzidwa nthawi zonse mukudya?

JS: Chabwino, sindimadya koma ndimada nkhawa kuti ndigwe m'ngolo yolimbitsa thupi. Zomwe zimandipangitsa kuti ndikhale ndi mantha, mantha komanso kukumbukira kwambiri momwe ndimamvera ndisanayambe kugwira ntchito, zomwe zinali zonyansa. Mukudziwa, si nthawi zonse kuchita masewera olimbitsa thupi komwe kumakhala kosangalatsa - ndikumverera komwe kumandilimbikitsa. Tsiku lililonse ndimadzuka ndikunena kuti, "Ndichita chiyani lero?" Ngakhale sindipita ku masewera olimbitsa thupi kapena masewera a karati kapena kuchita yoga, ndikudziwa kuti kumapeto kwa tsiku, ngati sindinachite kalikonse - ngati sindinatenge galu ulendo wautali, Mwachitsanzo - Sindingamve bwino. Chifukwa chake, ndikumverera komweko pambuyo - kudzimva kukhala wokwanira komanso wathanzi komwe kumandipangitsa kupitiriza. Ndicho chimene chimandipangitsa ine kumvetsera thupi langa. Mwachitsanzo, lero ndinapita ku nkhomaliro. Anapereka sangweji yaikulu ya nkhuku yowotcha ndi tchipisi ndi apulo ndi keke. M'mbuyomu ndikadadya zonse. Lero, ndinadya theka la sangweji, ndinadya theka la thumba la chips (chifukwa ndinkafuna), ndinadya apulo ndipo ndinabwera kunyumba ndipo ndinatenga galuyo ulendo wa makilomita awiri.

Toshawallace: Ndi chakudya chimodzi chiti chomwe muyenera kuchotseratu kapena kuchepetsa?

JS: Ndikuganiza kuti yankho ndiloti muyenera kuyang'ana zomwe mumadya, mwinamwake kusunga diary ya chakudya kwa milungu ingapo (yomwe ndi yowawa pakhosi koma ndiyofunika), ndikuyang'ana kuti muwone zakudya zomwe simungazizindikire. mukudya mopambanitsa. Ndiye, ingocheperani pa iwo. Simufunikanso kuchotsa chilichonse ngati mumakonda. Chilichonse mosamala.

Golfinguru: Ndamva kuti khofi asanayambe masewera olimbitsa thupi akhoza kukupatsani mphamvu. Kodi pali umboni uliwonse pa izi, m'malingaliro anu?

JS: Ophunzitsa anga amandilalatira chifukwa chomwa khofi ndisanachite masewera olimbitsa thupi! Caffeine imasowa madzi ndipo simukufuna kutaya madzi nthawi yopuma. Choncho, ndili ndi madzi ambiri, zipatso zina, dzira lowiritsa kwambiri ndi chidutswa cha tositi pa ola limodzi ndisanayambe kuchita masewera olimbitsa thupi. Mnzanga Joan nthawi zonse amabwera kumalo ochitira masewera olimbitsa thupi Loweruka m'mawa ndi latte ya kalasi ya Body Pump ndipo timangoseka. Tonse tikumwa madzi.

ASA: Kodi mumatani ndi masiku omwe mumakhala otopa ndikungofuna china chake chopatsa thanzi?

JS: Ndili nacho. Moyenera.

Gotogothere: Ndakhala ndikugwira ntchito kwambiri, ndimathamanga kwambiri, ndikudya pang'ono, ndipo sindinataye kamodzi. Tsopano ndikudziyesa ndekha wathanzi, koma wonenepa. Malingaliro aliwonse?

JS: Ndizovuta kunena chifukwa sindimakudziwani komanso sindikudziwa kuti thupi lanu ndi lotani. Ngati mukuthamanga ndi kudya pang'onopang'ono, sikungokhudza masikelo. Kodi mumamva bwino muzovala zanu? Kodi mukumva mphamvu? Kodi muli ndi mphamvu zambiri? Kodi pali malo pazakudya zanu omwe mwina mumadya kuposa momwe mukuganizira? Mwinamwake muyenera kusunga diary ya chakudya. Ndikudziwa kuti ndi ululu, koma zimathandiza kwambiri. Kuti mudziwe zomwe mukudya, momwe mukudya, momwe mumamvera mukamadya. Mwinamwake muyenera kusiyanitsa zolimbitsa thupi zanu - chitani mitundu yosiyanasiyana ya cardio ndi maphunziro ena amphamvu. Ndakhala ndi miyezi yoti sindinatayepo paundi imodzi, koma zovala zanga zimamasuka, anthu amandiuza kuti ndikuwoneka bwino. Chifukwa chake sikelo sinafotokoze nkhani yonse. Ngati mukumva bwino, ndiye kuti mukuchita zomwe muyenera kuchita.

MindyS: Kodi mumamwa mavitamini?

JS: Ndakhala ndikuyesera kuti ndikhale bwino. Ndikumwa calcium ndimaphunziro amphamvu chifukwa sindikufuna kufooka kwa mafupa, ndipo ndikuyesera kukhala wabwino pakumwa multivitamin. Koma ndikufunikiradi wina woti andilankhulitse m'mawa ndikunena, "Jill, tenga mavitamini ako." Chimodzi mwazinthu zochepa zomwe chibwenzi changa chimanyadira ndikuti amamwa mavitamini tsiku lililonse. Ndi woyera pankhani ya mavitamini amenewo! Zikomo chifukwa chofunsa, ndipo kodi mumatha kunditumizira imelo m'mawa uliwonse kuti mundikumbutse kuti nditenge yanga?

Toshawallace: Kodi mumaganizira chiyani za chakudya chochepa chambiri? Kodi mukunena zazing'onozing'ono zazing'ono zazing'ono?

JS: Inde. Ndimayesetsa kuti ndisakhale ndi zakudya zitatu zazikulu. Pafupifupi maola atatu aliwonse, ndimakhala ndi njala. M'mawa ndidzadya tirigu wobiriwira. Ndiye, monga ndidanenera, ndikakhala ndi theka la sangweji, saladi ndi zipatso za nkhomaliro, ndikulunga theka lina la sangwejiyo ndipo m'maola angapo, ndidya zotsalazo ndi thumba la pretzels. . Mwina 6pm, ndidzakhala ndi nkhuku ndi masamba ndi chidutswa cha mbatata. Zachidziwikire kuti pali masiku omwe ndimadya kuposa pamenepo. Ndimadya ma calorie ambiri chifukwa ndimachita zolimbitsa thupi kwambiri, koma ndimayesetsa kuziyika tsiku lonse. Zitha kukhala zovuta, makamaka mukakhala wokonda kudya monga momwe ndakhalira moyo wanga wonse. Koma tsopano, ndimayesetsa kumvetsera thupi langa. Ngati ili ndi njala, ndimadyetsa. Ngati ndikungofuna chakudya chifukwa ndatopa kapena ndatopa kapena ndakhumudwitsidwa, ndiye ndimayesayesa kugwira nawo ntchito mwanjira ina. Makumi asanu ndi atatu pa zana a nthawi yomwe ndimachita bwino ndipo 20% sindine. Pamene sindiri, sindidzimenya ndekha chifukwa cha izo. Ndikungodziwa kuti ndine munthu.

Zosangalatsa1: Ndili ndi msana woipa, ndipo ndinali kudabwa kuti ntchito yabwino kwambiri yolimbitsa msana ndi mimba yanga ndi iti?

JS: Chabwino, Pilates ndi chinthu choyamba chimene chimabwera m'maganizo mwanga. Ine ndi chibwenzi changa tinachita maphunziro a masabata 8 ndipo tinawakonda kwambiri. Ndikadalankhula ndi mlangizi poyamba ndikumudziwitsa kuti muli ndi zovuta zakumbuyo ndikupeza zambiri, komabe. Ophunzitsa ambiri a Pilates adzagwira nanu ntchito. [Zindikirani: Ngati muli ndi vuto lalikulu la msana, onani dokotala yemwe angakupezeni bwino ndikukupatsirani malangizo otetezeka.]

Lilmimi: Kodi gwero labwino kwambiri la azimayi ndi chiyani - zamasamba ndi / kapena nyama?

JS: Anthu ambiri amasangalala ndi nsomba kukhala chakudya chopatsa thanzi komanso chopatsa thanzi. Ndikamapita kukadya, ndimayesa kudya nsomba ya salimoni kapena nsomba yowonda, yoyera kapena yopepuka. Ndimadya nkhuku zambiri. Ndili ndi anzanga osadya zamasamba ndipo amadya kwambiri tofu. Ngati ndinu wosadya nyama, muyenera kuwonetsetsa kuti mumapeza zomanga thupi zokwanira, zomwe ndizosavuta kupeza ndi mtedza, nyemba ndi nandolo.

Toshawallace: Zinakutengera nthawi yayitali bwanji kuti uzitsatira posunga zolemba za chakudya? Ndinayamba koma zinatha tsiku limodzi lokha!

JS: Aliyense ayenera kupeza kachitidwe kake. Kwa ine, ndinkasunga diary ya chakudya pa kompyuta yanga ndipo ndinkayesetsa kusunga kope kukhitchini kapena ndi ine kulikonse kumene ndinali. Ndipo pakutha kwa tsiku, ndimakhala pansi ndikuyika izi mu tchati chaching'ono chomwe ndidadzipangira ndekha. Zabwino kwambiri tsiku lililonse, ndimakhala pansi pamaso pa kompyuta, ndikumangoyang'ana pang'ono, ndikuganiza momwe ndimafunira kupumula pantchito yanga, ndipo nthawi zambiri ndimakhala nthawi yomweyo ndimapita ku diary yanga yazakudya. Zimenezo zinkaoneka ngati zandithandiza. Ndinachita izi kwa mwezi wathunthu. Sindikuganiza kuti muyenera kuchita izi tsiku lililonse kwa moyo wanu wonse! Lisungeni kwa sabata imodzi ndikuliwerenga. Bwererani kumapeto kwa sabata, ndipo ngati mwakhala owona mtima, mupeza zambiri.

Mejsimon: Ndi njira iti yomwe mumapeza kuti ndi njira yabwino yobwereranso pambuyo pa matenda kapena kuvulala?

JS: Palibe njira yosavuta yochitira. Ndizopweteka. Inu muyenera kungochita izo. Pamene mukuwopa, muyenera kuvala zovala zanu zolimbitsa thupi ndikuyika mwendo umodzi kutsogolo ndikuchita. Sindikudziwa ngati ndanena izi m'mbuyomu, koma zimandithandiza kukhala ndi gulu m'malo onse omwe ndimachita masewera olimbitsa thupi. Ndikapita kukalasi Loweruka m'mawa, ndimayembekezera kukawona anthu omwe amatenga nawo kalasiyo - ndipo ngati ndiphonya, andisowetsa chisangalalo. Koma sindikufuna kuphonya, chifukwa ndidzawasowa, ndipo ndikudziwa kuti ndimva bwino zikadzatha, ndikapita kunyumba ndikukwawa pabedi ndikugona.

Toshawallace: Kodi ndi malangizo ati ena abwino oti muyambe?

JS: Ndikudziwa kuti ndinanena izi pamacheza anga omaliza, ndipo ndikuyimirira: Pangani chisankho chabwino chimodzi panthawi. Dzukani m'mawa, konzekerani za tsikulo, pitani kumalo ochitira masewera olimbitsa thupi kapena muziyenda wapansi, paki pang'ono pang'ono kuposa momwe mumakhalira, idyani pang'ono kapena mosiyana ndi momwe mumakhalira, uzani banja ya anzanu apamtima omwe mukufuna kuti mukhale athanzi komanso oyenera, muwone ngati wina akufuna kukhala mnzanu. Ndili ndi mnzanga wabwino, wokhazikika, wathanzi. Pezani chithandizo chothandizira ndikungochipeza. Ndipo onetsetsani kuti muli m'gulu lanu lokuthandizani.

MindyS: Kodi mumachita masewera olimbitsa thupi m'mawa kapena masana?

JS: Ndimagwira ntchito nthawi iliyonse yomwe ndingathe. Zikadakhala kuti ndi ine, nthawi zonse ndimagwira ntchito m'mawa, koma sizotheka nthawi zonse. Chifukwa chake ndimakonzekera kulikonse komwe ndingapeze tsiku langa, ndipo ndimayesetsa kuzizindikira ndikadzuka. Masiku ena ndimapanga msonkhano ndi ine ndekha ndipo ndiyo nthawi yanga yolimbitsa thupi. Apanso, atha kukhala ochepera mphindi 30 - mphindi zabwino, zolimba kwambiri 30 - ndipo nthawi zina amakhala maola awiri.

MindyS: Kodi ndinu okondwa ndi zomwe mumachita pakulimbitsa thupi? Kodi mumasintha kwambiri?

JS: Ndimayesetsa kuti ndikhale wathanzi mosiyanasiyana momwe ndingathere. Ndimayesetsa kutenga mwayi pazinthu zatsopano zomwe ndikumva ndikuzisakaniza. Ndikadachita zomwezo tsiku lililonse, ndimaganiza kuti zindivuta kusunga diso langa m'matumba awo. Ndimayesetsa kusalola zinthu zatsopano kundiopseza; ndibwino kukankha pang'ono.

Mtsogoleri: Ndiyo nthawi yonse yomwe timakhala ndi macheza lero. Tithokze Jill komanso aliyense amene adalowa nafe.

JS: Zikomo nonse chifukwa chotenga nawo mbali komanso kuwerenga. Zimatanthauza zambiri kwa ine! Ndiyenera kudya sipinachi wanga tisanacheze, chifukwa awa anali mafunso abwino! Adandipangitsa kuganizira za momwe ndimakhalira komanso momwe ndimayendera komanso komwe ndingasinthe, kotero ndikukuthokozani. Ndikuyembekeza kukambirana nanu nonse posachedwa!

Onaninso za