Week 4: Start weight training

FORT WAYNE, Ind. (WANE) -  The Reneau family took a week off from meeting with the coaches last week because Mark's step-father passed away.

While they were coping with the loss and visiting family away from home, the family found it difficult to stay on task with all the goals: eating as a family at the table, 30 minutes of exercise five days a week and limit screen time to two hours a day.

"I found myself trying to stick with them as much as I could, but I was also being too easy on myself," Amie Reneau said. "I'd say 'Oh, well. People will understand because this horrible things happened to us. With a death in the family, it's expected to not do as well.' But then I realized that that isn't right either. If I can consciously think that, then I need to be doing what I'm supposed to be doing and not using it as an excuse or as a way out."

Riley found it hard when it came to eating.

"Especially because my grandma is the best cook. I had to just restrain myself and keep from going into the kitchen because a lot of people brought desserts and pies," he said.

Mark found the hunger/fullness chart the behavior coach gave them the prior week made him more aware of his eating.

"I was mindful when I was eating and overeating. That's where I could have done better and stopped eating when I was full," Mark said.

"Last week was a set-back for them. I think Mark processed that if he can't do it 100 percent perfect, he won't do it at all," Nutrition Coach Kathy Wherle said.

Mark and Kathy talked about Mark's perfectionism in the family meeting in week four.

"I want to do things perfectly. I want to do them well and when I find I can't, I get frustrated and want to quite and give up on myself," Mark said.

But learning their behaviors and tendencies, can help them change.

"Life is always going to happen and I've got to deal with that. Things are always going to interfere with exercise and eating," Mark said. "I've learned it's being purposeful. This horrible thing happened, but I'm still going to eat right."

And perfection isn't always necessary.

"You don't have to be perfect, just make better choices. Even a 15-minute walk is better than doing nothing," he said.

It's a lesson the whole family learned.

"Don't let life circumstances give you an excuse because it happens all the time," Amie said. "It's learning who you are and how to get back up that will get you to where you need to be."

After a difficult week, the family's ready to get back in their groove.

"I think they're going to be fine," Wherle said. "The big picture is that they have dedication and commitment and they hit a bump in the road, but now we've redirected them."

Activity Coach Teaches Weight Training

This week the lesson at the YMCA focused on weight training.

"It will be fun," Amie said. "It will put a good spin on being able to do another activity at the Y."

But there are a few things Activity Coach Brian West said people should know before starting a weight training program.

"It's important to get with someone who has expertise in weight training because it's important to have correct technique," West said. "It takes control and knowing how to do the exercise correctly to eliminate injury and effectively work the muscle groups you want to work."

West said children under age ten shouldn't lift weights, and young teens should be supervised by adults.

"They can start with very light weight and just do one to two sets of eight to 12 reps," he said.

The biggest lesson of the training session was to remember to breathe.

"Breathing can prevent nausea, cramping and some people complain of their stomach hurting. Blood pressure could elevate when you hold your breath, so it's real important to breathe," West said.

West said people should exhale when exerting the muscle (the up motion of a bicep curl) and inhale when relaxing the muscle (the down motion of a bicep curl). 

"I was looking forward to this because the two area of most satisfaction is to see weight loss and see muscles develop. Not to bulk up, but to tone and start shaping," Mark said.

As for machines versus free weights, West said both can get the same results, but machines are better for beginners.

"The machines are designed to work whatever muscle group you want it to work," he said.

And when starting, it's best not to focus on how much you can lift.

"Focus on technique and breathing, then after a few times and you feel comfortable with the moves, then focus on the appropriate weight and reps," West said.

Report by Alyssa Ivanson, WANE