Wednesday, December 31, 2008

Vegetables Are Free!

Vegetables are very water-dense which helps make you feel full without a high calorie count. To help with portion control, start both your lunch and dinner meals with a salad. Make sure you have some broccoli, carrot, or cauliflower to help satisfy the "crunch" factor and increase chewing. Chewing more increases the time it takes to eat anything so you are more likely to feel satiated and eat less. Adding a heart healthy fat (dressing) will also satisfy your taste buds and increase your absorption of certain vitamins. Before you know it, you won't consider lunch or dinner complete without a salad.

Monday, December 29, 2008

Watch What You Drink

Most individuals tend to ignore the calories associated with what they drink. Most calorie dense beverages have little nutritional value or are "empty" calories. Choosing only low-or-no calorie drinks makes sense if you are trying to lose weight. To make matters worse, studies show that people we eat as many calories whether they drink the high calorie or no calorie options, so you are thwarting your own efforts. Start with replacing one of your high-calorie drinks with a lower calorie alternative each week and see if you don't see more improvement with your weight loss goals.

Friday, December 26, 2008

Lapses Versus Relapses

It's the holidays and the time is ripe for having a lapse (brief periods of inactivity). Preventing lapses from becoming relapses (extended periods of inactivity) through prevention is key. Keeping these periods of inactivity short will make it easier to get back on track. Even better is identifying your own high-risk situations and proactively develop a plan to deal with them. Having friends and family over can disrupt even the most disciplined person so work on getting exercise in early in the day or plan to incorporate an activity with others throughout the day (walking in the neighborhood, flag football game, ice skating, etc.). Typically, there are preparations necessary for company or a large event, chip in and ask if there are tasks to be completed that may require some physical activity (raking leaves, cleaning bathrooms, vacuuming, etc.). Knowing that football and/or other fun spectator sports may be on television, plan to get up during commercials or half-time to move around and stretch. Maintaining the habit of being active is the primary challenge, so even a small amount each day will help keep you focused on your ultimate goals and reinforce the benefits of regular activity.

Wednesday, December 24, 2008

Exercise and Diet - A Necessary Combo

As a personal trainer, I see individuals wanting to get fit and lose weight only through exercise. Exercise will only go so far without changing eating habits. According to a University of Missouri Study (Men's Health, November 2008), found that participants were able to lose weight through eating management and working out. Both groups were then asked to add 500 calories to their food intake. Half the group kept working out and the other half did not exercise. The results? Both groups gained weight. It goes back to calories in, calories out. Exercise doesn't always change that equation. Exercise can help in balancing the intake and improving overall fitness but to keep the weight off, we all need to watch what we eat.

Monday, December 22, 2008

Hydrate for Better Performance

In order to get the most out of your workout, you want your body to be functioning at it's best and being hydrated is key. How do you determine if you are drinking enough water? Some objective measures to use are:

  • Losing more thant 1% of your bodyweight. Weigh yourself first thing in the morning and use the next two items to determine your hydration status.
  • Your first urination will tell you the most about how hydrated your are--low volume and dark color indicate dehydration (these can be altered by sweating, so check volume and color before working out).
  • If you are thirsty, you need water. If you combine this with weight lose, lower urine volume, and darker urine color you need to up your intake of water.
Experts say to drink at least 1/2 your body water in water (per ounce). I am 120 pounds so I should drink about 60 ounces. Use this as a guideline and cross reference with the three criteria above as everyone is different. For more information, check out the Gatorade Sports Science Institute.

Friday, December 19, 2008

Breakfast Isn't The Only Important Meal

Although research has shown that breakfast is important to maintaining your health and fitness, lunch is not that far behind. Lunch meals can determine how much energy you will have for the rest of the afternoon and into dinner time. You need to accommodate for a number of factors. Do you workout during lunch? Do you have time for a "lunch hour" or do you have to squeeze it in between meetings? Are you heading out to happy hour after work? If there are other plans that may prove to be an obstacle for you to have healthy meals, you need to be prepared. For more information about eating a healthy lunch, check out the American Dietetic Association.

Wednesday, December 17, 2008

Journaling Works with Exercise Too!

Most research supports the idea that writing down everything you eat as a strategy to both lose and maintain weight. The same strategy can be applied to exercise. Not only does writing down your workouts help keep you motivated, it can also help you work out longer. When researchers asked exercisers to write down ideas to make their workout more enjoyable, they increased their workout time; focusing on positive experiences appears to be more motivating. To incorporate this idea, take a few minutes each week to write down how you can make your routine more fun (i.e. try a new class, listen to new music, or exercising with a friend).

Monday, December 15, 2008

Activity Level Isn't Enough

There has been some information out there stating that overweight but active women are better off than there non-active, normal weight peers. There is some contradictory research indicating that even if you are active, if you are overweight you still have a 54 percent higher chance of developing coronary disease than healthy weight individuals (Archives of Internal Medicine). Increased activity is unlikely to reduce your risk of heart disease if you are overweight. If you are fit, but carrying a few extra pounds, start to slowly cut calories from you food intake and add some higher intensity intervals. For additional information, check out the American Heart Association's website.

Friday, December 12, 2008

Opposites Attract

Sometimes pairing different intensity levels can lead to better results. For example, consider doing Yoga after a high-intensity aerobic workout. This will keep your contracted muscles loose and the cool-down will make the workout more pleasant. If you are an easy jogger throughout the week, why not try a long weekend run to increase your staying power and make your shorter runs seem effortless. On the slower side of the scale, if you are a walker, think about adding bursts of speed to increase your metabolism and burn more calories. Whether these particular ideas work for you, it is usually helpful to shake up your routine to keep motivated, make workouts seem less difficult, and boost your confidence.

Wednesday, December 10, 2008

Home for the Holidays

Fitting your workout in is more difficult during the holidays. Why not do your workout at home? Developing a home workout can be easy and fun. The simplest way to workout at home is to go to the library and check out some exercise videos. Most libraries have a number of titles covering numerous activities. When you look for videos, make sure you choose one that is appropriate for your level of fitness. You can usually find this information on the cover. Choose a number of options, so you can rotate through the videos throughout the week. With the number of videos available, you can create your own "class" schedule for a few weeks. Make sure you have enough room to do all the movements required in the video without running into furniture and be sure to have a mat or cover for the floor exercises.

Monday, December 8, 2008

Bring Intensity to Your Workout

During the holidays, you want your workouts to be efficient as possible so consider the following to get the most out of each session.

  1. Make sure you have plenty of energy; you can't maintain intensity without fuel so eat properly before a workout.
  2. Use the active recovery principle. Perform opposite movements (pushing/pulling) in a superset fashion, letting one muscle group rest while the other works. Another strategy is to do a core exercise between sets.
  3. Work your whole body; don't bother with body part workouts. Working major muscle groups through compound exercises will build muscle and burn fat.
  4. Keep your rest time low. Keeping your rest period down to 60 seconds helps keep your heart-rate up, resulting in a more intense session.
You should be able to develop a circuit with opposite movements for the whole body, core, and shorten rest periods in under 30 minutes; just what you need during the hectic holidays.

Friday, December 5, 2008

No, There Really Isn't a Fat-Burning Zone

When you exercise, the type of energy that is consumed differs as you change the intensity. As you increase your intensity, the contribution from fat decreases, while the contribution from carbohydrates increases. But where the energy comes from is not the most important thing but rather the amount of calories that are consumed which determines weight loss. The higher the intensity, the higher the total number of calories burned per minute. So, there is no "magical" zone that will burn fat just what you already know -- staying active daily and monitoring your food intake -- is the way to lose weight and stay fit.

Wednesday, December 3, 2008

Stretching is a Must!

With the busy holidays you may be tempted to skip the stretching part of your workout to decrease time but this could backfire in the long run. You risk losing your range of motion and stability if you skimp on stretching. New research indicates that there is more than one type of stretching and they accomplish different things. Dynamic stretching increases muscle and body temperature, improves joint flexibility, and muscle functioning through a range of motion. This type of stretching is useful before you do a workout and after a light aerobic warm-up. The stretching you might be use to is static stretching; stretching a muscle until it relaxes. This type of stretching helps increase flexibility and is usually done after a workout. The newest type of stretching is myofascial stretching; applying pressure with a foam roller. This type of stretching can be done whenever you want and helps decrease overall tension in the muscle. If you get stuck for time, focus on stretching the muscles you are going to work or the muscles that are typically the tightest for you. Regardless of which stretching is most appropriate, make sure it gets done.

Monday, December 1, 2008

Curb Cravings Over the Holidays

With all the holiday parties and activities, it pays to be prepared. Manage your festivities with the following tips:

  • Never leave home hunger. You will be better able to resist some of the tempting tidbits featured as holiday events. This allows you to bypass items you would normally eat if hungry.
  • If a craving occurs, do something else. Go wrap a gift, help trim the tree, go for a walk. Any activity that takes you away from eating will allow the craving to pass.
  • Mingle, mingle, mingle. Rather than spending all the time by the buffet table, talk with people at the party. Make your goal to re-connect with friends you haven't seen or meet new people.
  • If you are bringing something to the event, provide a low-cal item. If you are struggling with holiday temptation, so are others. They will be thrilled to have an alternative.
Don't forget to load up on the healthy alternatives that may be at the event. Most parties include a vegetable platter or some type of fruit. Start with these items and some water to help keep cravings for chips, sweets, and alcohol at bay. Remember tis' the season to be jolly, not unhealthy.

Friday, November 28, 2008

Making Good Choices When Short on Time

Throughout the holidays you will be tempted to take shortcuts to make good use of your time by eating fast food. According to Hope Warshaw, RD, keep the following in mind to help make healthy choices even if you don't think you have the time :

  • Study all your options. Most fast food chains have nutritional information posted either at the restaurant or online. Make sure you have a few healthy choices available for the chains you most frequent.
  • Meal deals can push up the calorie count so look for single items from the discount menu (McDonalds and Wendys both have their version of the 99 cent menu items).
  • Don't supersize--stick with regular size of if possible, children portions.
  • Avoid the extras that lead to additional calories. Whenever possible, keep these on the side and add sparingly.
  • Go into the restaurant rather than the drive-thru. It takes more time to eat resulting in you feeling fuller faster which keeps you from overeating.
For additional nutrition tips, try www.hopewarshaw.com

Wednesday, November 26, 2008

Use Your Time Wisely During the Holidays

You can squeeze in an effective total body workout in as little as 20-30 minutes. Use the following guidelines to help fit in fitness:

  • Give 4 to 5 minutes of your workout out to your normal warm-up routine. Do some dynamic stretches (i.e. jumping jacks, mountain climbers)
  • Set aside 10 minutes for weight training focusing on using a circuit of compound exercises that hit all the major areas of the body. This will be about 4-6 exercises; do 12-15 repetitions each.
  • Find your cardio equipment of choice and do 10-12 minutes of higher intensity work. 1-2 minute warm-up followed by intervals and ending with a 1-2 minute cool-down
  • Use your final 5 minutes to do some static stretching for the same 4-6 areas you worked in you resistance training.
Although these aren't as comprehensive as your regular routine they will help maintain your fitness throughout the holidays.

Monday, November 24, 2008

Prevent Obesity in Your Kids

Obesity can be combated through a combination of proper diet and adequate physical activity. Encourage your child by modeling the following behaviors that will help them develop healthy habits:
  • Offer healthy alternatives with lower calories
  • Plan meals and snacks for the whole family
  • Set limits on sedentary tasks such as watching TV and using the computer
  • Plan family activities or outings
  • Structure meals as a family event and limit to the kitchen or dining room
  • Switch from full-fat to low-fat dairy products
  • Limit consumption of sugary beverages
  • Model how to order healthy choices when eating out
If you would like more information on childhood obesity, visit www.carefirst.com/weight

Friday, November 21, 2008

Enjoyment Leads to Commitment

If you find your workout to be pleasurable you are more likely to stick with it. To help keep your routine playful and fun, considered the following:

If the gym does nothing for you, try a team sport. You can be any skill-level and still enjoy a little competition. There are walks, runs, and races for individuals of all ages and abilities. Check out FitArlington to get dates and information on competitions in your area.
Sign up for group classes that interest you such as dance, martial arts, or yoga/pilates. For class registration, visit Arlington Parks and Recreation.
Combine a passion with a fitness activity. If you love the outdoors, try hiking in a local park (Northern Virginia Regional Park Authority). Culturally inclined, try a beginning ballet, ballroom, or modern dance class.Hoping to integrate mind and body? Go with Qigong or Tai Chi. All of the above activities are available in our area, so go out and have fun!

Wednesday, November 19, 2008

Combat Soreness

Research is still out on the cause of muscle soreness. The current theory is that the soreness is due to small tears in the muscle tissue. So the good news is the soreness is temporary. So, the more consistent you are with your workout, the less extreme the soreness will be. The best remedy, is to lightly work the sore muscles the day after your workout. So if you have sore legs, cycle on a stationary bike for 10-15 minutes at an easy pace or go for a short, leisurely walk. This will increase the flow of blood and nutrients to the damaged muscles, helping them repair faster. Just remember that pain is different than soreness; if you experience any pain after a workout and it persists don't hesitate to call a health care professional.

Monday, November 17, 2008

Don't Sabotage Your Training

Although weight training can contribute to a healthy life, there are areas that should be considered with caution. Don't make the mistake that more is better. Your muscles grow when you rest, not when you train, so allow at least 24-48 hours between weight training workouts to avoid over-training. Keep your sessions under 60 minutes to maximize the hormone changes that produce the best results. Longer sessions tend to stress your body more off-setting the benefits. Focus on working all major body parts equally as building imbalances can lead to injuries. Finally, the body can adapt in as little as four weeks, so something as easy as changing the order of your exercises can be enough to push your body to readjust and work harder. Keep all these factors in mind so you can get the most out of your workout.

Friday, November 14, 2008

Walking Intensity

To get the best results from your walking workout, you have to walk faster, not longer. How can you do this. There are a number of ways to monitor walking intensity, pick the one that works best for you. If you use a pedometer, you can increase your intensity by increasing your steps for your specified walk time. If your use a heart monitor, your can make sure you are reaching your target heart rate. Another way is to vary the intensity of your pace over a specified distance. For example, alternate 5-minute bursts of faster walking with 5-minute bursts of regular walking. Whichever method you choose, make sure you gradually increase intensity to allow your body to make the necessary adjustments and allow for both a warm-up and cool-down in your session.

Wednesday, November 12, 2008

Cardio Confusion

Many exercisers have heard that if you exercise at a lower intensity for a longer period of time you will burn more fat. This is true, a higher percentage of your calories come from fats versus carbohydrates. But, your still burning fewer overall calories for your time commitment. Now the thinking is that doing intervals (elevating your heart rate as much as possible for several minutes at a time and interspersing those intervals with several minutes of lower-intensity periods) are a better option. Still, there is a need to alternate these high energy sessions with longer, less intensity sessions in order to avoid injury and recover. What you ultimately find in the fitness world are alternatives--variations on a theme--that help confuse your body and make it work harder.

Monday, November 10, 2008

Maximize Your Motivation

Once you hit your desired fitness level, you need strategies to help you maintain what you have achieved. The following may prove helpful when motivation lags:
  • Continue to establish small attainable goals and then celebrate your successes with fun, non-food related rewards
  • If you haven't done so already, keep a food and activity journal. This can help by keeping you aware of when your prone to lower your activity level or increase your calorie intake
  • Shake it up every once in a while. Just as a workout routine can get stale so can a food rut. Every so often try a new recipe or dish.
  • Get social support as it can improve your chances of maintaining long-term fitness
Remember to give yourself a break when relapses occur. Don't let one isolated incident derail you from your new healthy lifestyle. Get right back to your healthy habits and stay the course, you deserve it!

Friday, November 7, 2008

Exercise Variation Can Increase/Decrease Difficulty

Basic abdominal exercises can be made easier or more difficult just by changing where you put your hands or feet. With some minor adjustments you can manage the intensity of your movement. You can make the standard crunch movement more difficult by raising your feet off the ground (either in a tuck position or legs straight up position). You can do the same with your hands; the closer they are to your center of gravity, the less resistance; the further away, the greater the resistance. So again using the standard crunch movement you can go through the following progression from easier to more difficult: start with hands on or beside your knees -->arms across your chest-->arms behind your head-->arms extended over your head. Always perfect the basic movements first before moving to more difficult positions. These and other techniques can help you move up the intensity without using weight. Try some of these and see if you don't agree they add "kick" to your workout.

Wednesday, November 5, 2008

Don't Be Afraid to Use the Mirror

Mirrors are the best way to monitor your form and help avoid injury. The following are some things to keep in mind to avoid doing an exercise wrong:

  • Your barbell should be parallel to the floor throughout the exercise. If it is cock-eyed, then you are exerting more force on one side. You may need to use a machine to help with form or possibly need to shore up one side (do some unilateral training)
  • Watch your back position when doing squats, dead lifts, rows or any exercise where you bend over. Your lower back should hold its natural arch; if it is rounded you need to use lower weights until you perfect your form
  • If your upper body moves back and forth while doing curls, rows, or presses you are not performing the movement correctly and need to re-evaluate the amount your lifting.
For any of the above issues, talk with a professional to correct you form and determine the amount of weight you should be using.

Monday, November 3, 2008

Another Way to Control Portions

Janis Jibrin R.D. wrote an article for Men's Health describing how to use your plate to manage portions. Rather than counting calories, divide your plate into two sections. One half if filled with fruits and vegetables and the other half is high-protein foods and starch. This strategy keeps you from having to remember nutritional details or confusing numbers. If you are still hungry after completing your plate, you have more but only of the fruits and vegetables. The reason this method can work is that it is easy and simple to remember. I have been using a similar strategy for a number of years and it has helped me keep the weight off. Because of my small size, I tend to only add starch portions at breakfast and lunch, rarely at dinner. Try this strategy and let me know how it works.

Friday, October 31, 2008

Be Patient with Weight Training

Although weight training doesn't burn the same number of calories as aerobic training, it does increase your overall muscle mass. That in turn increases metabolic activity and more calorie burn. As mentioned in the previous post, combining strength training and cardiovascular training is a one-two punch to help improve overall fitness. One key to being efficient with both components is doing a strength-training circuit which incorporates a full-body workout and short bursts of cardio activity. See the circuit training workout from Shape Magazine below.

www.shape.com >> Articles - 30 minute total body workout

www.shape.com >> Articles - 30 minute total body workout

Posted using ShareThis

Wednesday, October 29, 2008

Women Focus on Cardio, Men on Strength

I read many health magazines and there seems to be a bias. Men's magazines emphasize strength training over cardio; women's magazine emphasize cardio over strength (until very recently). Why not do like Deion Sanders and have both! Don't substitute one for the other but incorporate both into your workouts. An ideal routine would be to have 3-4 cardio workouts (varied duration and intensity) with 2-3 strength-training sessions per week. You can fit these in on the same day or alternate strength and cardio sessions throughout the week, depending on your time constraints. This strategy helps keep weight off by burning calories during the activity (cardio) and after the activity (strength training builds muscle = higher metabolism).

Monday, October 27, 2008

Don't Have Time to Stretch, Think Again

When pressed for time, stretching is the first item to go in a workout. It doesn't have to be that way. With some restructuring of your workout time you can fit stretching in even when you have a limited amount of time. Always warm-up and cool-down for about 5 minutes prior to any cardio workout session. This warm-up is usually a lower intensity version of your chosen cardio activity. These warm-ups and cool-downs optimize your stretching so you can get through a basic stretch routine at the end of your cardio workout in about 6-10 minutes. When doing strength training fit in your stretches between sets and focus on the muscle group you are working (see my previous post on active recovery). Consider integrating small stretching sessions throughout your day (see previous post on workplace exercise). Look for stretches that give you the most bang for your buck; focus on the areas that are consistently tight when time is limited.

Friday, October 24, 2008

Is It Time For A Change Up?

Have you been working hard and consistently but not seeing more results? Take heart, with a few small tweaks to your workout you can start seeing improvements. If you are a beginner and have reached a plateau, it's time for change! Your body has finally adjusted to your workout and you have reached an impasse. Vary your strength training by changing from machines to free weights (or the opposite). If you have been using barbells, try the same exercises with dumbbells or maybe a cable machine. Experiment with changing how many sets, repetitions, weight or exercises you do and see what works. As far as your cardio workout, vary the duration, intensity or activity to challenge your endurance. Try working on the treadmill, bike, and rowing machine all in one session or alternate from day to day. Before long, you will be able to identify when a current workout needs to be reworked to increase its effectiveness again.

Wednesday, October 22, 2008

Minimize Post-Workout Soreness

I have found that in order to minimize post-workout soreness you have to manage your routine. If you are new to working out, starting off slowly and gradually increasing your intensity will allow you to get results without the soreness. This takes time and patience as everyone wants to see result immediately. Unfortunately, this enthusiasm frequently leads to excessive soreness or injury resulting in termination of workouts. If you are a consistent exerciser, making small changes to your workouts will give you results but you must make more of them consistently. Let one small change lead to another and before you know it you have a whole new workout. Consider examining your warm-up. You may find your soreness comes from not preparing your muscles adequately for your strength session. Another strategy is to work in some active recovery between sets of exercise. Doing some stretching or abdominal work between sets can help keep aches at bay. Let me know if you have a strategy for getting results without aches and pain.

Monday, October 20, 2008

High Tech Tools for Weight Management

Most experts agree that keeping a food journal is a great way to lose and keep weight off. Putting in writing what you eat as well as when you eat can help you identify patterns. Once patterns are identified you can do some "pattern interruption" and introduce new healthy eating patterns. The issue is keeping track of all of this throughout the day. There are many high-tech devices that make food journals tolerable. If you have ever seen the TV commercial where the wife sends her husband to the grocery store with pictures of the items she wants on his camera phone, you have the idea behind services such as nutrax. This is just one such product but it indicates there are tech services (some are free) available to help you.

Friday, October 17, 2008

Incorporate Your Workout Throughout Your Work Day

You do it all the time at work, multitasking. With a few simple changes throughout your workday you can make time for some exercise. To get you started, if you live close enough to walk to work, do so. If not, when you park your car take the furthest space from your building. Once in the building, take the stairs not the elevator for some aerobic work; rather than emailing co-workers in the same building, go walk to their office when time permits. Save time by bringing your lunch and then use some of your lunch hour to walk around your office complex. If appropriate and feasible, ask for a wireless headset for your phone so you can walk in your office while making routine calls. Whenever possible, do some office stretching after long bouts of computer work or add some relaxation exercises to transition at the end of the day. Check out the links below for other workplace suggestions.

How to Stretch at Work

Exercise at Work

Wednesday, October 15, 2008

Is the Six Meal a Day Plan Realistic?

Many of my colleagues in the fitness and health business subscribe to the idea that six small meals a day works better than the standard three meals a day. This mini-meal philosophy may work for bigger folks but for small people like myself (5' 2" on a good day) this seems ridiculous. Based on my height, my age and activity level, if I want to stay within my weight range I would be eating about 1500 -1800 calories per day. If you divide 1800 by 6, you get about 300 calories per mini-meal. For most individuals, this is unrealistic, even if you make breakfast your biggest meal of the day. My gut feeling (no pun intended) is that the health industry does not think that the average American can make it through a couple of hours without putting something in their mouths and so, proposing something different would not work or be dismissed. Yes, there is the need to keep blood sugar up throughout the day but if you balance your main meals correctly, you can make it until the next meal. I am not a nutritionist but I can do the math and I would rather eat bigger and better meals (500-600 calories) three times a day. If there is a need for a snack (usually in the afternoon), then something for under 100 calories plus a good glass of water can extend me until dinner. Let me know what you think as everyone has different preferences.

Monday, October 13, 2008

Don’t Go Solo, Find a Fitness Buddy

Want to perk up your fitness routine in one easy step? Find a fitness buddy. Fitness buddies make activities more interesting, social, as well as safe. A fitness buddy can motivate you to work out even if you don’t feel like it because you have made a commitment to someone else. A buddy can help you break in a new gym, get you to your workout class, help train for a 5k race, or plan an outside adventure. Make sure you find a buddy with similar goals and schedule and then have fun!

Friday, October 10, 2008

Active Meditation

I have never been a big fan of meditation—I can’t seem to stand still or manage a mantra. What I have found to work for me is active meditation. I started off with body-focused meditation through deep breathing. Close your eyes and sit comfortably in a chair with both feet on the ground and breathe deeply through your nose for 5 minutes. The deep breaths allow your muscles in your chest and diaphragm to tell your mind that you are ready to relax. You can use the same strategy when doing your stretching at the end of a workout. Once I found I could do this consistently, I moved on to more active tasks (such as walking the dog) and used the same process to bring my thoughts back to the present task (rather than making my shopping list in my head). In this way, my meditative state was based on my strides and my breathing. By doing so, I directed my energy which in turn becomes relaxing. Give it a try!

Wednesday, October 8, 2008

Anything Is Better Than Nothing

A study by Duke University indicates that even mild exercise can help you improve your heart health (Shape, February 2006, pg. 102). They assigned 133 sedentary adults to various amounts of exercise programming. The highest intensity group exhibited the highest gains, yet all participants improved overall. You may only need to walk a couple of miles a day (average 12 miles per week) to see improved cardiovascular health. Once you meet this realistic goal you make want to move toward something more challenging. Regardless of your ultimate objective, starting off with anything is better than not starting at all.

Monday, October 6, 2008

Weekend Weakness

According to a new study, most Americans eat more from Friday-Sunday than they do during the week. Those extra calories could lead to a 5 pound weight gain over the course of a year. So how can you work on keeping strong? Scale back on your splurges; you do not need to eliminate them completely just monitor your portions.Incorporate some fun activity over the weekend to help you relax and/or burn off any of the small indulgences you may have had on Friday or Saturday night. Finally, stock up on healthy food and plan some nutritious meals you can enjoy over the weekend so the temptation to eat fattening food will be lower. Some minor preparation and planning can keep the weekend weaknesses in check.

Friday, October 3, 2008

When Comparisons May Be Helpful

I don’t usually advocate comparing fitness levels with others as a way to gauge improvement; everyone is different and needs to establish their own standards. There is one exception—when someone has been successful with something I want to accomplish. My neighbor seems to be losing weight--what are they doing that I am not doing? My friend just started yoga and does not complain as much about muscle soreness--would that work for me? My busy work colleague makes it to the gym before work-- How do they do it? If someone else has been successful with a specific strategy over a long period of time, ask some questions and see if it could work for you.

Wednesday, October 1, 2008

Cardio or Resistance Training First?

There is confusion around the order in which you should do your workout—cardio or weight training to start? Unless you are a professional-level athlete, whether you do cardio or weight training first probably won’t change your overall results or performance, yet depending on your own personal goals starting with one or the other may be more helpful. If your personal goal is to get stronger, strength-training first allows your body to use more energy to help lift more weight and do more repetitions. If your goal is to lose weight, starting with cardio may help boost your calorie burn for the rest of the session. Regardless of whether you do strength-training or cardio first, make sure you warm up for 5 – 10 minutes before you begin.

Friday, September 26, 2008

Small Changes, Huge Rewards

As a licensed professional counselor you work with clients to deal with unhealthy behaviors. Unhealthy eating behaviors fall under this category and individuals have to challenge their thoughts, feelings, and cues regarding food and eating that they have formulated all their lives. No easy task! Experts say that permanently changing your eating means permanently altering your relationship with food. With appropriate recommendations, individuals can recognize and curb unhealthy eating and by exploiting psychological strengths make healthier eating easier. By modifying your negative eating behaviors, one-by-one, you will eventually create a habit out of positive eating behaviors. If you are continuing to struggle with identifying strategies on your own, please check out my community fitness website for ideas or my individual lifestyle consulting website for professional services.

Wednesday, September 24, 2008

How Hard Am I Really Working?

Are you seemingly working hard but not getting any fitter? You may not be surprised, but most exercisers don't know how hard they should be exercising. In my previous post, I discussed one way to measure intensity but most people don't understand that moderate intensity means more than a leisurely pace. For a more precise measurement, find your target zone at mayoclinic.com, then stay within it for at least 20 minutes, 5 times a week (recommendations from the American College of Sports Medicine), to increase your cardio-respiratory fitness.

Monday, September 22, 2008

A Simple Formula for Gauging Progress

One way to measure your fitness improvement is by heart rate. As your fitness improves, your heart doesn't have to pump as often, resulting in a decrease in your heart rate. An easy way to measure this is by taking your pulse both before and after your workout. Your heart rate should return to its before workout rate within five minutes. If it takes longer to drop, cut back your workout intensity. Then begin increasing intensity gradually. If recovery takes less than 2 minutes, you not working hard enough. Continue to use this technique until you find the rate balance of intensity for your goals.

Friday, September 19, 2008

Making Exercise a Habit

Most exercisers start a new program and because of their initial zeal end up overdoing it, getting sore or injured, and then stop working out. You want to gradually ease in to a workout program and add intensity as required. Make sure you start off with the minimum necessary to make an impact—three 20-minute cardiovascular sessions and maybe one total body strength training session (one that hits legs, rear, core, shoulders, chest, back, and arms). Do this for a minimum of two weeks but no more than four weeks. In the second month, add another set of strength training and increase your cardio sessions by 5 minutes (three 25-minute cardiovascular sessions/two total body strength training session). Use this progression over the next few weeks/months (depending on your fitness level) until you are doing a minimum of three-to-five 30-45 minute cardiovascular sessions and two-three total body strength training sessions. After reaching this point, continue to switch up your routine every few weeks. Need help in changing up your routine, check out my consulting services at Design Your Healthy Life LLC.

Wednesday, September 17, 2008

What to Eat Before Working Out

Your pre-workout snack should deliver constant glucose to your muscles, so it needs to include some quality carbohydrates and also a bit of protein to slow down the rise in blood sugar. By adding protein the carbohydrates are transported to the muscle cells where they can be used and help aid in repairing and building muscle. To improve performance without stomach upset, eat one to two hours before workouts. Liquids digest faster, so an 8-ounce fruit and yogurt smoothie is a good choice if you snack within one hour before any vigorous sport. Have a bigger meal but allow more time—up to four hours—before jumping into a heavy-duty workout.

Monday, September 15, 2008

Getting Rid of Negative Thoughts Will Lead to Positive Results

In order to shut out those negative thoughts (especially if you have missed a workout or failed to stay with your eating plan) you have to trick yourself to stay motivated. One way to help is by setting realistic goals. By doing the smallest step necessary to move toward your bigger goal, you are more likely to stay encouraged because you will have some success you can measure each day. When you contemplate quitting a workout, shift your focus to finishing out your set and then re-evaluate if you really want to stop. Sometimes you may need to visualize a competition to get through the last couple of minutes of your run. If you workout seems boring, think of other aspects of the workout that are positive—your form looks great or you finished all sets and repetition. Just remember, you can force out the negative all with positive thoughts.

Friday, September 12, 2008

Making the Healthy Choice

You may not always find yourself in a position to make the right choices to stay fit but you can always find a way to make a healthier choice. Maybe the fruit and yogurt you packed for breakfast doesn't look as good as the donut shop you pass on the way to work. If you really feel the need for sweet, add a few chocolate chips to your yogurt. If your regular whole grain cereal is a bore, add a small portion of a sweeter cereal. I find putting together Cheerios (plain) plus some Honey Nut Cheerios takes care of my sweet tooth but still gives me the whole grains I need. At Happy Hour I will try my best to keep my drinking to a minimum and plan on eating dinner as soon as possible rather than overindulge in all the high calorie appetizers. If I absolutely have to have a treat while watching TV, I work on making it something I can easily portion or is already in individual-sized packaging (100 calorie popcorn bags are great). Just today, I went to a luncheon for a fellow employee who was leaving our organization and rather than have a large entree, I ordered a small salad and a delicious appetizer. Both were the right amount of food and very flavorful. Remember, it is about eating the healthiest you can most of the time. Your choices may be limited, but you can choose to make the healthiest decision.

Wednesday, September 10, 2008

Distress Leads to Change

Having a healthy breakfast is a great step to improving your diet. Most individuals either don't eat breakfast or eat a breakfast high in carbohydrates. Carbohydrates get into your system quickly and increase your blood sugar. That triggers your insulin which leads to a decrease in energy and follows with another bout of hunger. A healthy breakfast helps keep your metabolism going and controls hunger throughout the day. Some tips for making a healthy breakfast: 1) Oatmeal: it is easy to make, takes care of your carbohydrate fix, and you can make it to your liking by adding other ingredients (wheat germ, fresh berries, cinnamon), 2) Eggs: They are the perfect protein and only 80 calories, 3) Create portable breakfasts such as packing cereals, fast oats, yogurt, and fresh fruit to take to work, 4) Have something you don't normally have for breakfast, like tuna. It may sound unusual but try it and see if you can expand your repertoire of breakfast options, and 5) Skip the pastries and replace with PB and fruit preserve on toast. It is loaded with protein, good fats, and a little sweetness. Try any or all of the suggestions and start your day and diet off right.

Monday, September 8, 2008

Become a Breakfast Eater

Having a healthy breakfast is a great step to improving your diet. Most individuals either don't eat breakfast or eat a breakfast high in carbohydrates. Carbohydrates get into your system quickly and increase your blood sugar. That triggers your insulin which leads to a decrease in energy and follows with another bout of hunger. A healthy breakfast helps keep your metabolism going and controls hunger throughout the day. Some tips for making a healthy breakfast: 1) Oatmeal: it is easy to make, takes care of your carbohydrate fix, and you can make it to your liking by adding other ingredients (wheat germ, fresh berries, cinnamon), 2) Eggs: They are the perfect protein and only 80 calories, 3) Create portable breakfasts such as packing cereals, fast oats, yogurt, and fresh fruit to take to work, 4) Have something you don't normally have for breakfast, like tuna. It may sound unusual but try it and see if you can expand your repertoire of breakfast options, and 5) Skip the pastries and replace with PB and fruit preserve on toast. It is loaded with protein, good fats, and a little sweetness. Try any or all of the suggestions and start your day and diet off right.

Friday, September 5, 2008

Convenience + Low Cost = Overweight

It seems pretty obvious to me why the American public is overweight; food is so easily purchased (both cost and access) and so convenient to get (you don't even have to get out of your car) that no one gives it a second thought. At the drop of a hat, individuals can get as little as a cup of coffee to a full meal and never get off their rear end! In fact, people eat everywhere-at school, in the office, on public transportation, in their car, on their bikes-as long as they can manage to put something in their mouth, they will do it. Why? Because they can! Imagine if you actually had to walk a mile to get the milk you needed for the next day? Or, had to harvest the corn you were going to have with your dinner tonight. Would you do it? The fact is most families don't sit down and make their dinners at home, they pick them up on the way home. And they can do it because now almost everyone can afford to "eat out" which in previous generations was a special event. Additionally, grocery stores provide a multitude of already prepared foods for the eating, so you don't even have to slave over the stove to produce a meal. Try this for a week--every time you wanted a meal, you have to prepare it yourself. No fast food, no pre-packaged or frozen entrees, no carry-out, no drive through, no home delivery, no vending machine--you get the idea. See how much less convenient eating becomes and you may forgo certain items because of the effort necessary to produce it. My guess is you will stick to the basics that are simple to make, not processed, and more healthy for you. Just think about how much easier it is to eat an apple than to make (not purchase) an apple pie. Would you really go to all the effort to make a pie, if you had to for a piece? I didn’t think so.

Wednesday, September 3, 2008

Appetitie Control

One of my biggest challenges is controlling what I want to eat. I start off the day thinking logically about my food intake and then somewhere in the course of the afternoon I find myself looking for a snack. I found if I considered whether the food would bring me closer to my goal (fit and trim) or keep me from accomplishing my goal (poor health) it made it easier to make a better decision. I also found if I kept in mind my overall eating routine and whether the snack would match the routine (fruit versus candy), it lead to better choices. The other thing I noticed was if I asked myself "can I eat a full meal?" and the answer was "no" then I probably wasn't as hungry as I thought and could wait until the next meal. Another motivator to making good decisions related to how eating had improved my overall quality of life such as sleep quality, skin tone, fewer colds, headaches, etc. If I reminded myself of these benefits it was helpful and usually pushed me in a positive direction. Despite all these "brain games", as I call them, every so often I make a poor decision but I have found that I cannot think of one overindulgence as the end of the world. If I follow up my "food indiscretion" with a number of quality meals and snacks the likelihood of a complete reversal of my overall good nutrition is pretty slim. As many behavior-related support groups chant you have to take "one day at a time".

Monday, September 1, 2008

Labor Day Cookout Precautions

In order to keep your cookout or picnic healthy, keep the following in mind:

-Everyone that is handling food should thoroughly wash their hands before doing so.
-If preparing foods in advance, keep it to one day unless the food is frozen
-Keep cut melons and/or mayonnaised-based foods refrigerated on ice
-Keep hot foods hot; don't allow them to cool to room temperature
-Throw away any thing that was sitting out for more than an hour

For additional tips, check out the North Carolina Cooperative Extension site and have a safe Labor Day!

Friday, August 29, 2008

Kick the Convenience Food Habit

Easy access is the fastest way to eat poorly and gain weight; look at the meals people eat at fast food restaurants and convenience stores (potatoe chips, fries, donuts, etc.). The best way to get on track with healthy eating is to decrease your "convenience" food intake. One way to do this is not to eat and drive at the same time. The appeal of stopping at a at 7-11 or Wendy's is the convenience. If you have to get out of your car, stand in line, and then eat the food in the restaurant (or in the parking lot), the attractiveness of the food declines (just check out what the other folks eating the food look like--I doubt they resemble George Clooney or Nicole Kidman). If you do find yourself in one of these establishments forgo the value meal or the big gulp. You may get more for your money but when people are given larger portions, they eat more. If you really want a value meal, pack your own meal for the road or the office and find a nice park somewhere and have your own picnic; it is always less expensive than eating out.

Wednesday, August 27, 2008

Hot Weather Tips

If you are a fit individual, your tolerance to heat and cold may be increased but you still need to get used to warm weather. When temperature and humidity increase, your body has the added burden of decreasing the heat. Remember to drink water based on your level of activity and how hot you become during the activity. Bigger, faster people will need more fluids than smaller slower exercisers. In most situations, water is adequate and preferred over a “replacement” drink. As the weather gets hotter, consider decreasing the intensity and/or length of your workout and gradually work back up to your normal routine over a two-three week period. This allows your body to adapt its capacity to deal with the heat. Consider exercising in the cooler parts of the day (morning/evening). Work on scheduling your exercise when the temperature is below 86 degrees and the humidity is below 80 degrees; consider air quality and pollen count as well. If even after carefully crafting your workout to “beat the heat” you may end up feeling tired or dizzy during one of your sessions. Stop exercising immediately and monitor your symptoms. If necessary and possible, bring your workout indoors for a time until the heat outdoors subsides and then gradually resume your outdoor activities using the previously mentioned tips.

Monday, August 25, 2008

Hitting a Plateau

Unlike my work in counseling and personal training, blogging requires a certain technical savvy and some aggressive marketing strategies. To tie this into the theme of this post I realize now that it is not necessarily whether anyone actually reads or comments on my blog (whether I increase my workout resistance every week or lose weight every week) but that my efforts are improving my overall skills in using web-based technologies (my efforts are improving my overall health). I could berate myself for not having readers, but I have learned a tremendous amount about how search engines work, how to add elements to my blog, and have become less intimidated by the Internet (I could drive myself crazy weighing myself everyday or realize I now know how to make better food decisions). My goal is to continue to post as often as I can for the next month while I put into place some additional tools to attract readers. Even if this particular effort proves to be unsuccessful, I will just get back up, brush myself off, and find another more appropriate venue for my message. I look forward to future challenges and will continue to learn from my "apparent" failures.

Friday, August 22, 2008

A Common Sense Approach

Once you have reached your health or fitness goals, maintenance becomes the ongoing challenge. Consider the upcoming holidays and the obstacles to maintaining both your physical and nutritional goals. Most folks will venture down to the beach or some other "get-out-of-town" destination which normally doesn't have your regular supports for fitness (home, gym, work-out buddies) or nutrition (boardwalk fries, beer, and ice cream cones). So what can you do? You can throw up your hands and say it's a special occasion; but making too many exceptions to the rule can result in backsliding. I try and take a common sense approach by planning ahead and making sure I do something active and fun while on holiday and pace my eating so I can indulge a small amount. Upon returning home, I get right back into my routine which will start to off-set the minimal damage done. Getting use to being active and eating right doesn't mean you can't have fun!

Wednesday, August 20, 2008

The Top Ten Exercises

According to Women's Health Magazine (November 2006), the following are the best exercises for the 10 major muscle groups. If you are having trouble with mixing up your routine, these may help add the extra help you need for a specific area.

Lower Body

Quadriceps: Dumbbell Squats
Hamstrings/Glutes: Romanian Deadlift
Calves: Toe Raise

Upper Body

Upper Back: Dumbbell Row
Chest: Dumbbell Chest Press
Shoulders: Dumbbell Military Press
Triceps: Dip
Biceps: Chinup

Core

Abdominal: Reverse Crunch
Lower Back: Alternating Superman

For a description of the moves go to www.womenshealthmag.com.

Monday, August 18, 2008

Monitoring Intensity

For a long period of time I would use a heart rate monitor to measure my aerobic exercise intensity. I found wearing the chest strap uncomfortable and because of my perspiration the elastic in the strap would break. I also found it was expensive and difficult to change the battery on the watch. Although I still use the monitor on occasion, it is only to confirm what I already know -- how hard am I really working? So I started using the Rate of Perceived Exertion (RPE) to gauge exercise intensity. This method gives me a more accurate description of the sensations I feel (muscles, joints, breathing rate and heart rate) when exercising or working. Perceived exertion is assessed by using a 0-10 scale (0 being doing nothing at all, 5 is strong, and 10 is maximal). I shoot for 5-7 most days or I may do intervals alternating between 4 and say 8. Again, rather than making exercise complex, listen to your body. The issue is not about how accurate you are at measuring your intensity, but your motivation to move to a less uncomfortable physical place periodically. I never go beyond my comfort level for extended time frames because it is not necessary to do so to reap benefits. Most beginners can reap benefits with an RPE between 3 and 5. Regardless of what your intensity may be, the goal is to make your activity level effective and enjoyable.

Friday, August 15, 2008

Consistency is Key

Regardless of whether I am trying to change my eating habits, my workout routines, or my general health consistency seems to bring success. There is an expectation that if a significant change is made, in any behavior, the results should be immediate and positive. But it rarely works that way. Maintaining the change over an extended period of time is what contributes to the overall outcome. So the goal is to be more consistent with my behavior each week until it becomes a habit. Only then can I determine whether another change is necessary or whether I should move on to something else. I have seen people expect to learn a new skill, lose weight, change their body, have better relationships, etc. by trying one thing after another expecting that the first time they try something new it should work and then be discourage by their lack of results and revert back to the "old way" of behaving. Give yourself some time to see the change. If you don't get what you want, look to see what you got instead and use this information to restart your focus. Eventually, you will find the right path and move forward toward your goals.

Wednesday, August 13, 2008

Objective Outcomes

When looking for outcomes with health, most people choose to look at weight as the measure of success (or whether they can still fit into their jeans). There are various ways of measuring your results and using more than one option can provide a more objective perspective of health. You can start with height and weight, which gives you a range of appropriate weight for height. This gives you a general idea of your health. You can use the Body Mass Index (BMI), which is one way of measuring body fat by comparing one's weight and height (weight/height charts don't consider body fat percentages). This measurement has come under fire recently but can still give you a reasonable measure if you don't fit into one of the problem categories (body builders/elite athlete, children/small-bodied women, or the elderly). Another alternative would be the waist-to-hip ratio. If a man's waist-hip ratio exceeds .95 or woman's waist-hip ratio exceeds .80 then they are considered at greater risk. Another option is the waist-height ratio; your waist should be less than half your height. These all measure body fat but there are other objective measurements that can be used to determine health--resting heart rate, oxygen volume, blood pressure, cholesterol, etc. which can be done at your annual exam. It's not just what you look like or whether you fit into a bikini that's important. These are not true or objective measures of health. It doesn't mean you ignore how you feel or how you appear but it provides additional information that is more objective.

Monday, August 11, 2008

Chart Your Weight Loss

Losing weight is a difficult process. Studies show that people who do daily weigh-ins are more successful losers, especially if they write the numbers down. You can create a chart that shows your improvement; even if you don't lose weight every week you will see the long-term progress by watching the downward movement of the weight line. Seeing this can maintain your motivation and boost your confidence in you reaching your ultimate goal. You can use the same strategy when keeping a food diary. Either way, writing your actions down helps you become aware of your challenges as well as your strengths. As you continue to identify your strengths, you can use these to off-set the obstacles you encounter. No one is perfect but using the skills you have to reach your objective will eventually pay off.

Friday, August 8, 2008

No Energy--Maybe You Need a Break

Over the last week I found it increasingly difficult to eat right, go to the gym, and write on this blog. Nothing was interesting; I didn't have any enthusiasm for activities I would usually look forward to doing. I could have beat myself up about all this -- which is what I started to do -- and then I realized I must need a break! I had been overdoing, over scheduling, overestimating what I thought I should be doing. Well, I got through the worst part of it and my motivation is improving but I made a decision to decrease my obligations, increase my sleep time, lower the intensity of my workouts, and not be so stringent about my eating. Sometimes you need to be less disciplined, less structured and do things you "like" to do rather than "have" to do. Living moment-to-moment has never been my strength, but after overdoing for a long period of time, it's a nice change-of-pace.

Thursday, August 7, 2008

Access Equals Excess

The average number of pounds Americans have gained over the past 40 years is 25 pounds (according to the Centers for Disease Control and Prevention). The statistic, which comes from national surveys, also suggests that the scale is tipping across the board: Average weight increased for all Americans regardless of age, sex, race, or ethnicity. The bottom line is the U.S. provides more options for food and eating as well as the lowest cost and convenience for these items and services than any other country. Since it is so easy to get and eat any and all types of food at a low cost, folks can’t seem to help themselves. A good thing to remember is just because you have the ability to do get what you want does not mean it is the right thing to do.

Wednesday, August 6, 2008

Increase Muscle Size and Strength Without Pain

It is a common fallacy for people to think they cannot increase strength and muscle size without pain. If you are having pain, it means that you are working at too high of an intensity, which can lead to possible injury. You may have some discomfort when starting out a new routine or increasing resistance, but if you are in pain, you need to adjust your workout. Delayed onset muscle soreness, which occurs 24-48 hours after exercise is normal. It is caused by microscopic tears in the tissues that surround muscle fibers. Remember to alternate body parts when working out or take a day off between full-body workouts and to vary your cardio routine, so that muscles have time to heal properly.

Tuesday, August 5, 2008

Food Logic Doesn’t Always Make Sense

When I was working in an office, everyone always looked forward to events that provided free food. Since it was up for grabs, why not eat it? We tend to think that free food doesn’t count. The funny thing is most of the time the food was mediocre at best and I would end up being disappointed and eating more to compensate. The best action is to ask yourself if you would have spent the money on it and if not, why waste the calories. I always planned to get to events or go by the coffee machine late in the day because by that time all the freebies were gone and I didn’t feel like I missed out on anything. Another option was to ask for healthier options at these events but it soon became apparent that I needed to control what I ate, not my co-workers.

Monday, August 4, 2008

Doing More Doesn't Necessarily Lead to Better Results

I have struggled for a long time with my workout routines. I start off with 8-10 exercises, maybe 12-15 repetitions for 2-3 sets for all major movements. Then I'll add another exercise I read about and maybe some additional core exercises and possibly movement preparation and before you know it I am already in the gym an hour and I haven't even done my cardiovascular work! It was hard for me to realize that I was adding more exercises but not adding more value to my routine. As I get older there is a fine line between doing enough (to maintain strength, cardiovascular fitness, balance, and flexibility) and doing too much (injuries leading to extended layoffs, over training leading to physical stress and poor sleep). This is a concept known in business as "diminishing returns". At some point in a business putting more money into the process doesn't continue to produce the corresponding profits, basically you end up breaking even. The same applies to working out, at some point doing more doesn't give you any more results for the time you put into it. What I finally settled on was a 3 day a week full body routine with no more than 6 exercises. To increase the effectiveness and efficiency of the exercises I have chosen compound moves and do super sets between upper and lower body movements. On strength day, I warm up with movements that prepare me for the strength exercises, and then end the strength routine with some stretching. On the alternate days I do my cardiovascular work (a mix of interval routines on my favorite machines) and my core work, plus some stretching. This keeps my gym time to under 45 minutes, and gets me off to work in about an hour. I supplement this with my normal activities of gardening, home projects, evening walks, and weekend hikes. This seems to hit a balance that works for me and can be flexible -- I can work out as much as 6 times/week or as little as 3 times/week and still reap significant benefits. Anyone can make an efficient and effective workout routine that takes under 30 minutes daily with a little effort and thought; check out the local library for information and always check with your physician before starting any exercise program.

Friday, August 1, 2008

The Best of Both Worlds

If you are new to weight training, you probably started off with a program using exercise machines that rely on a fixed range of motion. You may want to move on to free weights but still feel unsure of how to do this effectively. You can take an intermediate step by using weight machines that have cables and movable levers. These machines force multiple muscle groups to work together which reflects more accurately the body movements in real life. This will allow you the ability to go through a greater range of motion with the safety of using a machine. Once your increase your strength and balance, you can then move on to using free weights without worry.

Thursday, July 31, 2008

Focus on What You Can Control

You can't do much about the color of your eyes or even the basic skeletal structure or body type you might have inherited but you can control your habits. When evaluating what you can control make sure you couch your assessment in a positive or at least objective fashion. For example, making derogatory statements about a specific body part such as your saggy rear end, won't encourage or motivate you to manage other behaviors that may contribute to your problem. Knowing that you may have a body type that will never allow for a small rear end but aiming to reshape the area through exercise and healthy eating can go a long way to establishing a more realistic and thus more attainable goal. Remind yourself that the process is more important than the outcome and you may be surprised at the final results.

Wednesday, July 30, 2008

Tried and True

Despite all the new diets, curbing calories and ramping up your workout really is the only way to lose and/or maintain weight long-term. As people age eating management, even without a consistent exercise program, is the most effective way to keep pounds off. If given the choice of eating less cake or jogging for 30 minutes, most people (as they age) won’t have a choice—eating less cake is the only option. If you are young you may be able to off set some poor eating habits with exercise but it will only get you so far. Eventually, at some point, you can’t possibly exercise enough to maintain and/or lose weight without changing how you eat. The best course of action is to work with your health care provider to set a realistic weight-loss goal and then map out an eating management and exercise plan that is reasonable to maintain over your life time.

Tuesday, July 29, 2008

Changes Aren't Always Welcomed

You may think that by making positive health changes in your life that everyone would be happy for you. Frequently your changes in behavior may lead to some initial resistance and negativity. Studies indicate that people who alter their eating habits find the people close to them experience a whole variety of emotional reactions, including pessimism, guilt, and even anger. The behavior changes you chose to make may throw off the balance of the relationships and make them feel excluded. There are some ways to offset these problems by doing the following: 1) Prepare your family for the changes by sharing your plans, communicating your reasons, and working to address any issues arising from the changes, 2) Clarify why you are making the changes and indicate you don't have any expectation for anyone else to make changes--that is their decision to do. Make sure your attitude towards them is not one of superiority but of modeling, back off from sermonizing because you have "seen the light", 3) Figure out how to mitigate any stumbling blocks and come up with solutions together and create a win-win situation, and 4) Despite your needs for support, you may actually have to assist your friends and family to get through the initial difficulties of your changing your lifestyle. Because your closest relationships may not be available to support you at the start, it doesn't hurt to have another source for ongoing encouragement at the beginning. Don't hesitate to take advantage of on-line, community, or even commercial (i.e. Weight Watchers) resources to get started.

Monday, July 28, 2008

Exercise and Diabetes

Many people feel they can't benefit from an exercise or nutrition program because of a health condition. As we see more and more adults (and children) being diagnosed with Type 2 diabetes, it is important to understand that exercise and nutrition can help in preventing, controlling, and treating diabetes. Before starting any exercise program, a doctor should make recommendations or provide limitations that need to be considered. However, slow and gradual progress can be made under the physician's supervision and a thoughtful personal trainer. Although there currently is no cure for diabetes, if you follow a careful nutrition plan and participate in a regular exercise program you may be able to avoid complications of the disease. This same strategy can be used when developing programs for any chronic health problems (i.e. asthma, high blood pressure, etc.). For further information, click the link below.

http://www.diabetes.org/home.jsp

Friday, July 25, 2008

Eat Your Vegetables

Eating a variety of fruits and vegetables every day is important. So much so that there is a whole unit of the Federal government devoted to helping each American get their quota each day. In fact, our governments (Federal, State, and local) provide enormous amounts of information for the public to use. They are easy to understand and frequently easy to implement. One brochure I have found to be particularly helpful, especially if you are vegetable-challenged (fruits are more apt to be eaten because of their sweetness), is the "Three Simple Steps to Eating More Fruits and Vegetables" published by the Center for Disease Control (part of Health and Human Services). It is 2-pages and can be kept on the refrigerator as a reminder of how to plug in the necessary fruits and vegetables in each meal. This handy guide should help you on your way to eating better. Good Luck!

Wednesday, July 23, 2008

Start Off Small

When most people finally decide they want to become fit or healthy they tend to overestimate what they need to do to get started. They typically join a gym, get a personal trainer, or decide they want to run their first marathon. Rather than take a big leap and make unrealistic commitments only to be disappointed, take the smallest step you can and be pleasantly surprised at how easy it is to do. With exercise, I like to suggest folks increase whatever activities they currently do in their day and then add some stretching or flexibility moves. If you build it into the already existing activity it won't seem like such a burden. So, if you walk the dog in the morning and evening, go one more time around the block; if you work on the 4th floor take the stairs instead of the elevator; put your lunch in the refrigerator on another floor; rather than keep your water at your desk, get up and get it from the cooler or fountain each time you are thirsty. It doesn't take much to increase your level of activity if you are starting from a sedentary lifestyle and if you can't build it into your day easily it will be just that harder to sustain. Once you are incorporating more activity in your daily life consistently, you can move on to increase your leisure activities as well. Additionally, most people can benefit from 5-10 minutes of stretching each morning and evening without it interfering with their normal daily activities. Work on the consistency of these small changes and you will see results.

Tuesday, July 22, 2008

Visualize Your Portions

Portion control is necessary to lose as well as maintain weight. Most individuals don't have the time to weigh out their portions but using some visual cues can help. The Mayo Clinic gives provides the following suggestions for images to help you estimate your portions:
  • A medium apple or orange is the size of a tennis ball
  • A medium potato is the size of a computer mouse
  • The average bagel is the size of a hockey puck
  • A cup of fruit is the size of a baseball
  • Three ounces of meat is the side of a deck of cards
  • Three ounces of grilled fish is the size of your checkbook
  • An ounce of cheese is the size of four dice
  • One teaspoon of peanut butter is the size of the tip of your thumb
You can come up with your own images to help you determine portion size. Gradually work on re-sizing your portions over a couple of months and you may be pleasantly surprised by the number on the scale.

Monday, July 21, 2008

Save Time with Compound Exercises

For those of you who have limited time to work-out, using compound exercises in a circuit can lead to added muscle strength in as little as 15 minutes. Pick three to five compound or multi-muscle moves and perform them in a circuit (one set after the other), with no more than 30 seconds between exercises. This will allow you to work your whole body and incorporate a cardiovascular component with one routine. For all exercises, aim for 10 to 12 repetitions; after you finish the first circuit, rest for 2 minutes, and then repeat. For added intensity, do active recovery for your 2 minutes of rest by doing some flexibility exercises.

Saturday, July 19, 2008

Simple is Better

Every time I speak with someone about their "eating plan" to lose weight it usually entails complex calculations, weighing foods on a special scale, or buying expensive product when the process is quite simple--you can't eat more calories than you burn. Does it matter what you eat, sure it does but the bottom line is just because it is good for you, you can't eat more of it if you already consume too many calories. Do you have to give up your favorite foods? No, but you will need to eat less of them (whether frequency or amount). Can you modify some of the foods you like without sacrificing the taste? Probably. Are there foods that can satisfy your hunger better than others? Absolutely! Before you go out and invest in a new diet book, take some drug that guarantees success, or hire a personal trainer try changing the frequency or amount of your favorite foods first. You need to do this for a full month to get any results. So, instead of fast food everyday of the work week, try only 4 days. Instead of a candy bar every afternoon, go for 1/2 a candy bar 3 times a week. These small steps will help you reach your goals--if you are willing to take the time necessary for the results. If you have been overweight for more than 10 years, why not use the next 2-3 years getting healthy?

Friday, July 18, 2008

Who Can Be a Better Coach Than You?

Most people have enough insight to design their own program if they take a few things into consideration. First, pick a routine that works with your lifestyle--primarily time and interest are the most important components. You need to work with your schedule limitations and your desired activity to produce results. Keep your objectives in mind and write the plan down to maintain consistency. Second, adjust your intensity as needed, depending on your goals. Maintaining fitness is a different goal than running a 10-K in under 30 minutes, so make sure your intensity matches your goals. Third, log your workouts so you can evaluate progress over time as well as identify the best strategies to keep as well as the ones to lose. Fourth, be able to adjust to changing circumstances such as injuries, unplanned time commitments, or family obligations. Develop alternative workouts that cover the spectrum of possible obstacles to your normal routine. Finally, evaluate your progress over time by establishing a number of objective criteria (running time, health indicators, better sleep) and see if you are improving. If you aren't making the improvements you hoped for try gathering additional knowledge or information. This may mean ultimately seeking professional coaching but you will have already set a foundation that can be easily built upon with help.

Thursday, July 17, 2008

Focus on What You Can Control

You can't do much about the color of your eyes or even the basic skeletal structure or body type you might have inherited but you can control your habits. When evaluating what you can control make sure you couch your assessment in a positive or at least objective fashion. For example, making derogatory statements about a specific body part such as your saggy rear end, won't encourage or motivate you to manage other behaviors that may contribute to your problem. Knowing that you may have a body type that will never allow for a small rear end but aiming to reshape the area through exercise and healthy eating can go a long way to establishing a more realistic and thus more attainable goal. Seek to see remind yourself that the process is more important than the outcome and you may be surprised at the final results.

Wednesday, July 16, 2008

Maybe You Need a Change Up

Walking the same route or doing the same routine day in and day out can lead to boredom. And that type of monotony isn't needed for either your mind or body. A rule of thumb is--once your muscles and mind can handle your current workout--you've reached a plateau. Once you reach a plateau, you tend to stop working hard, leading to poor results. Another danger in doing the same workout over and over is that the stress you put on the same joints will result in overuse injuries. How can you stay motivated if you are bored and injured? Don't stop doing your current workout, you have keep with it for this long because you enjoy it. Maybe some tweaks here and there can help transform your routine so it can become challenging again. Over the next few posts, I will offer some suggestions for walking, biking, and weight resistant workouts. Keep checking in and hopefully one will either work for you or will lead you to discover a new twist on the old routine yourself.

Tuesday, July 15, 2008

How Do You See Yourself?

I don't usually subscribe to celebrity comments but Tyra Banks had the right idea with the following tips to love-your-body: Find a body part you like and accentuate it. I loved what comedian Joan Cusack said when asked what was her favorite body part was and she replied "my ankles and wrists; they're so consistent". You may have great calves, neck, or waist and it pays to focus on the positive so build a "look" that takes these positives into consideration. Practice positive visualization. You have to know what you want to look like before you can move toward your goal; the more details the better. Splurge and reward yourself with something that makes you feel great but isn't related to food or eating. A massage, a weekend getaway, or maybe some new sporting equipment will do the trick. Surround yourself with people that are good to themselves, upbeat, and willing to focus on what you can accomplish, not where you are now. Write an affirmation and put it somewhere you can see it. It can be something a friend or family member has said about you or something you recently accomplished that leaves you feeling great. As I stated earlier, I am not a fan of models or celebrities but every so often they speak to principles that can work for everyone

Monday, July 14, 2008

Goal Setting Goes Electronic

Designing your own workout can be pretty challenging--lots of moves, tons of equipment, finding time--so why not use technology to help customize your personal fitness plan? Register with Traineo. This site helps you keep track of your workouts, enter up to four motivators (co-worker, spouse, best friend) who will get weekly progress reports via e-mail. It is their job to help support you in meeting your weekly exercise goals. Additionally, you can get questions answered and seek out other resources and information to help maintain your motivation.

Saturday, July 12, 2008

Sustainable Weight Lose Is More Common Than You Think

According to cardiologist James Rippe (author of Weight Loss That Lasts: Break Through the 10 Big Diet Myths) the method by which you lose weight determines how successful you will be in the long-term. Extreme methods yield little in terms of the the long haul. A flexible approach that focuses on making positive lifestyle changes is healthier and more effective because as you develop skills through the weight-loss process, they become habits that make sustaining weight loss easier. Additionally, there are four components of a weight-loss method that are proven links to success. They are as follows:
  • Making wise food choices
  • Being physically active
  • Making positive lifestyle changes, and
  • Creating a supportive atmosphere
Start with these and your likely to increase your ability to lose weight and keep it off.

Friday, July 11, 2008

Make Meal Planning a Snap!

The Federal government offers a tremendous amount of information and interactive tools to help make planning meals easier. MyPyramid offers personalized eating plans, interactive tools to help you plan and assess your food choices, and advice to help you. Go to MyPyramid and enter your activity level, age and gender on the first page; you’ll get detailed information on how much from each food group you both need every day. As for meal planning you should prepare meals to include a variety of foods from each group, with an emphasis on vegetables, fruits and whole grains. Include lean meats and low-fat dairy as well. Be sure to include favorites that you enjoy and choose portion sizes of these foods that meet your needs. If you have special health conditions, make sure you talk with a health professional before embarking on any new eating plan.

Thursday, July 10, 2008

Chronic Stress is a Health Hazard

As research has shown, long-term stress can produce negative health consequences. There is no way to eliminate stress, it is part of our development. On the other hand, chronic stress can be life-threatening. When I worked with counseling clients and athletes, we focused on the relaxation response to help alleviate not only stress but anxiety. There are a number of relaxation response techniques used but the basics are as follows:

Progressive muscle relaxation: In this technique you tighten and relax different areas of the body, usually in some kind of sequential format (top to bottom, bottom to top) or by focusing on primary areas (face, jaw, neck, shoulders) and moving to secondary areas (arms, legs, etc.)

Breath focus: This is slow, deep breathing. What is great about this technique is you can do it anywhere, even if people are around. It tends to be more effective when you can concentrate on the breath itself--inhale through your nose, expand your abdomen fully for a count of 10, then exhale slowly and completely for a count of 10.

Guided imagery: This is great for visual learners because it requires you to produce a vivid image of a setting that produces comfort or contentment. If you have a hard time doing this, try recording a tape to help you through the process. This can be your voice or another person's voice but having directions can help those individuals who have difficulty image a peaceful setting.

Having the ability to produce the relaxation response can go a long way in improving your ability to cope with stress and use it to positive ends. Practice makes perfect!

Wednesday, July 9, 2008

Are You Getting Enough ZZZZs?

Most Americans are getting far less sleep than they need. The National Sleep Foundation offers the following tips for getting a good night's sleep; see if they work for you.
  • Go to bed and get up at the same time each day to develop a routine--weekends, too!
  • Develop a sleep ritual prior to going to bed to prepare your body to relax; try relaxation exercises if this is difficult for you
  • Exercise regularly to help relieve stress
  • Cut out stimulants such as caffeine and/or smoking
  • Make sure you have a comfortable mattress
  • Create a comfortable environment -- dark, quiet room is the best
  • Make sleep a priority
People tend to focus on activities that are a priority for them. If you wonder why you are fatigued but still continue to watch Leno or Letterman at night you may want to revisit what is really important to you and why.

Tuesday, July 8, 2008

The Essential Nutrient

As the summer heat turns up more people focus on hydration. Water is the most essential nutrient for any active adult and most of us have a hard time squeezing in the 8 glasses of water we are supposed to have daily. So, how can you remind yourself to drink up? Begin each morning with drinking fluids right after you wake up. Make sure you consume a liquid during breakfast. Although a small amount of caffeine isn't detrimental, you need to add another liquid such as water, juice, or milk. Also, think about fruits and vegetables that contain a large percentage of water (such as melons, celery, etc.) and add those to your list of hydration "foods". Carry water with you wherever you go and refill often. If water is just too boring for you try adding some lemon juice or a small amount of an artificially sweetened drink. These drinks can be used in small quantities and add delicious flavors. One of my favorite summer drinks is a lemonade ice tea. I use watered-down decaffeinated tea and add a dash of Crystal Lite lemonade drink, also diluted. It is very refreshing and low in calories. Maintain your fluid balance throughout your day and beat the summer heat!

Monday, July 7, 2008

Forget Comparisons

Nothing is more demoralizing than comparing yourself to others. Your individual progress can only be reasonably measured against your own past behavior or performance. Resist the urge to seek others or the standards of others to determine your own success. Emphasize contrasting the way you exercise and eat better now than you did a month ago. See how much sleeker you look in the mirror than you did last year. Your best tool in determining your own progress is to look at the changes you have made and continue to challenge yourself to be better. Nothing demises success more quickly than a comparison to others as there will always be someone thinner or fitter than you.

Sunday, July 6, 2008

Personality Plays a Role in Exercise

Most research indicates that in order to stick with an exercise program, you need to enjoy the activity. Much of what you may enjoy (and thus maintain) will depend on your personality. So, before you start developing your own program, you may want to find out your "exercise personality" by taking a short survey/quiz. These are not necessary scientific but they may provide some guidance that you would otherwise ignore. Try the quiz on Prevention Magazine's website.

Saturday, July 5, 2008

Seek Out the Right Role Model

Day in and day out I go to my local gym and see individuals secure personal trainers that don't walk the walk. These trainers are knowledgeable but really don't live a fit lifestyle--they are overweight, they over emphasize exercise as a means to maintain weight, and they feel committed to providing an unusual array of exercises (that don't always look very safe). You don't need to have a trainer provide the motivation for your healthy lifestyle but it does help to have those around you support your goals. Every day, we see people dedicated to fitness (at the gym, in your neighborhood, at work) and they can be your role models. Create a "fitness" team of people (family, friends, co-workers) who will inspire you to maintain your determination. Please note: If you have never "worked out" and have little knowledge of physical training, a personal trainer can be very helpful. But as in any profession or service, some trainers are better than others. Once you learn the basics, you should be able to make progress on your own. My point in writing this post isn't to bash personal trainers (I am one) but to encourage you to learn what is necessary to maintain your own routine rather than become dependent on a trainer.

Friday, July 4, 2008

Vacation Strategies

It's always tough to maintain a healthy diet when on vacation. There are some basic strategies to use to keep you in "damage control" mode. First, make sure you have some protein with you in the form of a low-calorie energy bar for emergencies. This will help keep your blood levels stable. Consider planning ahead for special meals during your trip. If you know you are going to the special luau in the evening, make your other meals lighter. Keep in mind the change in time zones. It is extremely easy to eat more when your meals times are confused. Work on adjusting to the time zone you are traveling to as quickly as possible. You may need to coordinate small snacks to make the switch but in doing so, you will get back on track with your meals sooner. Finally, vacation doesn't seem like vacation if you can't drink alcohol. What you may want to do is exercise some self-control throughout the day and then have your drinks with your dinner (not before dinner). This will allow you to have the benefit of the drink while inhibiting the natural desire to eat more. As with most healthy living strategies, it takes a little forethought and planning to work but it is well worth the effort upon your return home.

Wednesday, July 2, 2008

Making Trans Fat Illegal Will Not Lead to a Decrease in Weight

Despite legislatures trying to rid food of trans fat to help Americans lose weight, people are still getting heavier. You can't make individuals eat differently just because you want them to--they need to have their own reasons for eating differently. Putting calorie counts on menus won't be the answer either. These laws just make it more expensive for you and I to purchase items (because companies have to build in the cost of labeling and producing new menus, etc.). Only when Americans start to see the urgency of changing their eating behaviors will they start actually doing what needs to be done. As long politicians pander to the idea that people don't need to be accountable for their behavior, they will continue to do what they want and expect others to address the issues (diabetes, stroke, heart disease, etc.).

Tuesday, July 1, 2008

Welcome to YWeight?

As a new business person, I have been planning to activate this blog (in addition to my community fitness website and consulting business site) for some time and with some anxiety. Like any new venture, doubts creep in when you least expect them and shake your confidence. The same applies to changing any aspect of your life, be it your health, career, or relationships. As you begin to experience some success as well as the ability to handle setbacks adequately, your feeling of competence increases and the next challenge seems easier. My hope is that this blog will encourage each and every one of you to seek out change where needed and move toward your goals. Good luck!

Thursday, January 10, 2008

Not Mutually Exclusive

Most exercisers tend to focus on either aerobic training or resistance training to accomplish their fitness goals. In reality, according to the Journal of Sports and Science and Medicine people who do both types of activities also end up eating less than those who did one or the other. It appears the combination of both cardio and weight training causes a shift in hormones that appears to control appetite as well. By pairing 30 minutes of cardio with weight training three times a week appears to be the best of both worlds. Make sure you do enough exercises to target each major muscle group and complete at least one set of eight to 12 repetition of each movement for best results.