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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (April 15, 1982)
Page 4 Section II Portland Observer, April 15, 1982 Fashion Page ■“ H hat ’s going on " Body Beautiful The Male Point of View Body Building II •‘ Shop ta lk ” on a regular basis and a m ajor subject o f interest is weight and muscle control. I ’m con stantly discussing with individuals “ w orthy o f that second glance” about their method o f weight con trol and ‘ ‘ How did you do it? " The formula and method would have to be of great force to ensure the exit o f the teenage slump flavored with junk food, the middle-age spread, mid night bags ra ttlin g w ith the tones o f the T.V. and that wonder ful sweet attack—or just plain “ pig ging o u t'” Sam Fowles is the Physical F it ness C oordinator fo r the Fire Bu reau and as shown in the photos you can see why. Sam w illingly shared his fitness approach. 7’ In spite o f what quick sell artists tell us, to ta l fitness cannot be achieved with some magical appara tus in five minutes a day. A bene ficial program is one that includes exercises for muscular strength, car- dio-respiratory fitness, and flexibil ity. Forty-five minutes to one hour daily is ample time for an all-around fitness program. Sam exercises six days per week. F le x ib ility movements are done daily, weight training three or four days per week, and he jogs or cycles three or four days per week. A typi cal week for him is as follows: Monday: Stretching, weight train ing (chest, arms and abdominals), jog (3 to 5 miles). Tuesday: Stretching, weight train ing (Legs and abdominals). Wednesday: Stretching, weight training (back, shoulders, and ab dominals), jog (3 miles). Thursdav: (same as Monday) Fndav: (same as Tuesday). Saturday: (same as Wednesday) Sunday: (o ff day) II Spring We eat to live Not live to eat easy. It takes planning and deter m in a te ; but once we create the habit, it (physical fitness) truly be comes a labor o f love. Sam's hobby is participating in the Weight and Body B uilding Competition which just recently was held at the H ilton H o te l.. and he placed! H EY SECRETARIES... IT ’S NATIONAL SECRETARY’S WEEK A n d i f y o u bring in this a d along w ith y o u r business'card you ’l l g et Body Maintenance He added (hat this is not a typical work-out routine. Most people can accomplish a high degree o f fitness by working the entire body three or four times per week, employing cir cuit weight (raining, stretching, and some form o f cardio-respiratory training. Two other very important compo nents o f fitness are proper rest and proper nutrition. Although he trains six days per week, he never trains the same body part two days in a row, i.e ., M onday, chest/arm s, Tuesday, legs. Sometimes his cardio-respiratory training must be done on successive days. When this occurs, he has a light w o rk-o u t (th irty minutes cycling), followed by a heavy work out (three to five miles jogging). Proper rest is essential for the body to recuperate from the stress o f training. Good nutrition is a must; the best exercise program will be nullified by poor n u tritio n a l habits. He is not talking about diets, he is speaking of a lifetime o f sound nutrition. Plenty o f whole grain products, fresh fruits and vegetables, p o u ltry and fish, and the reduction or elimination o f refined sugars, white flo u r, drugs, and salt. He is also a firm believer in vitamin supplementation. His n u tritio n a l habits are en forced by three circumstances: (1) He is an excellent cook, being a firefighter makes this a necessity. (2) His w ife is healthy person who always seeks the most n u tri tional foods. (3) His son is a N ational cham pion w restler— he must m aintain proper body weight w ith low fat percentage the entire year. These three factors make it easy for them as a family to maintain sound nutri tional habits. Attaining physical fitness is not Instant Credit Jew elry Co Constantly in search o f a n u tri tional and filling lu nch.. .one o f en joyment, appearance and satisfac tion in the downtown area. The Sal ads o f the W orld (1022 S.W. M orrison) recently unveiled itse lf and our cu linary buds have since savored the experience as mentioned above. W hile eating my gigantic, bea u tifu l salad, I could not resist viewing w ith pleasure the salad maker, Carl Geddes, who I later dis covered was the owner o f the estab lishment. Body beautiful and a smil ing face is the outcome o f this weight watcher who exclaimed that he attributes his weight loss totalling 60 pounds to the following regimen: ■ , it HR-: 9 Diet: Carl says he eats three nutri tious, sound meals a day in proper quantities. When he was over weight, he often skipped meals and then overate at dinner. He now reads all he can on n u tritio n and diet. E xercising: Each day he does about 35 minutes o f exercise, begin ning w ith stretching warm-ups. Then he does more active exercises like sit-ups, push-ups and jumping jacks in rapid succession. He is not after big muscles, but good tone in stead and a sound cardio-vasular system. A ctivity: Carl is an active person and does things like parking in the back o f the parking lot at the store so he has to walk farther and runs upstairs instead o f walking. 15% o ff On a n y shoe in stock! We« f i a l H n i l V/er <•»•*< 1/tnl I n th then J U h Staying healthy My husband, who has been main taining his weight since our m ar riage. is a trim 34 waistline. He is a silent "h e alth ist,” being extremely careful not to overindulge. H ilton prefers untampered foods and for years, to the utter amazement o f his co-workers, he has eaten a can o f sardines fo r lunch. He favors all types o f fish, shellfish, chicken pre pared in its many forms and a very lim ited amount o f beef. He has completely eliminated salt from his diet, as he used to have a heavy hand with the salt shaker, has never smoked and always walks I to 2 miles per day. To exercise his circu latory system, he walks up 7 flights o f stairs daily. He cites keeping busy and on the move as part o f his f it ness program as well as being able to resist seconds o f food and pushing the plate away. In addition, being in the medical field makes him con stantly aware o f what he puts in his body. (And maybe a degree o f "c a l ories” are burned from watching ac tive sports on T .V .!) In a sense, he has controlled our fam ily members eating habits with a single "expres sive scowl” relating to second help ings. No matter how gruelling and consistent our eating habits are, we fa ith fu lly retreat to G ranny’ s for that occasional dinner, that / never cook .. th a n k fu lly so. 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