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!