Another mention for helping a tough guy complete a 5K after a terrible accident. He's now back on duty in the sheriff's office!
I'm grateful to be mentioned in this inspiring article about a remote coaching client who suffered head trauma and persevered then triumphed.
Visualize Meeting Your Goals
Visualization! It works! When you start exercising, either for the first time or just since slacking off for too long, imagine what you want to achieve for yourself. Picture a healthier body. Imagine what it will feel like when you look better, move better, have more energy and have a more positive attitude (because all of those things occur when you exercise). Picturing these benefits may be the difference between making it to the gym or an exercise class that day and not getting there. Let the visualization help motivate you.
"Writing is like driving a car at night. You can only see as far as the headlights, but you make the whole trip that way." - E.L. Doctorow, writer. The same can be said of working out. You won't see immediate results (although you will feel better right away), but results will come with consistency. Set your fitness goals for the near future and for each and every time you work out - goals which support the long-term goals that you've decided to make happen. In fact, make sure each exercise has a clear objective: How much weight are you going to use? How many repetitions are you going for? What muscles are you focusing on? Actually visualizing the primary muscles doing the work in an exercise is a very helpful tool in getting the most out of the exercise. And visualize how great you will feel after sweating a bit and getting your heart rate up or increasing that weight from last week, knowing that you've earned a well deserved rest.
After writing down what you eat and drink for a week, use these tips to help you keep sweets at bay. These are tips from a nutrition exchange newsletter combined with my own thoughts on what works for me.
Keep Your Tank Fueled
Eat three regular meals a day, plus healthy snacks. Aim to eat at least every four to five hours before a sugar craving sneaks up on you. I actually seem to be hungry every three hours or so and tend to eat small meals or snacks throughout the day. But I am also very active throughout the day which keeps my metabolism on the higher side. So, in essence, I am listening to my body to tell me when it's hungry. Except for breakfast, in my opinion, this is a great rule of thumb...eat when you're hungry and don't eat until you feel full. If you have a large appetite, I suggest gradually consuming smaller portions until you become satisfied with what is considered a healthy amount of food. I say, eat when you're hungry except for breakfast, because many of us aren't particularly hungry in the morning, myself included. But I know if I don't eat something light, I will be famished in about 45 minutes after leaving my home, just as I'm starting a session with a client. At this point, I will have been "fasting" since dinner the night before. And if I can't eat as soon as I get hungry, I always get a "hunger headache" and have low energy. That's not good for me or my clients!
Eat Both Protein and Carbs at Every Sitting
This helps slow down digestion so you will feel full longer and maintain a more steady blood sugar level. For example, eat cereal (carb) with milk (protein); fish (protein) with vegetables (carb); rice (carb) with beans (protein). Try to avoid eating single foods.
These snacks provide carbs and protein:
Apple with cheese or a handful of nuts (besides 'low-fat' cheese, hard cheeses are lower in fat than creamy ones)
Hard-boiled egg with a piece of fruit
Hummus on whole wheat pita bread
Peanut butter/Almond butter on whole grain crackers
Soy nuts, sunflower seeds and dried fruit trail mix
Yum! I'll talk more next time about which foods in particular that I look for and which ones I try to avoid, plus some tips that help me do that. Happy eating!
I recently came across an article I had saved from 2001 (yes, 10 years ago!) on ways to eliminate excessive amounts of sugar from your diet. It is completely relevant today, if not more so, with our collective consumption of sugar ever on the rise. The toxicity of excess sugar may be debatable to some, but what can't be debated is the worsening health crisis in this country. I'll be posting 10 tips from the article with some additional thoughts of my own, one at a time. I think these are great, practical suggestions.
From: The Nutrition Exchange Newsletter, by Andrea Klausner, MS, RD.
Tip 1: Write It Down
Keep a food journal for one week to shed light on some possible reasons for the cravings.
*Include everything you eat and drink, and how much
*Note the time of meals and snacks. Pay particular attention to the time of sugar cravings.
*Note how you feel both physically and emotionally when eating. Are you stressed? Rushed? Tired? Bored? Depressed?
*Look for patterns you can begin to change. For instance, if you eat ice cream after dinner while watching TV, this may be a habit you've developed rather than a true craving. See if you can change to a healthier food choice or change the activity to something you don't associate with eating, such as reading or writing in your food journal.
This is a good one. Start with this and stay tuned for tip 2...
Exercise Etc. reiterates the importance of functional training - and what I've been doing - specifically with "whole body integration." Read on:
Whole body integration - a style of training where the entire body is utilized to either move or stabilize. The concept of "shifting" is added to these exercises in order to maximize the carryover into a sport or daily activity. Shifting involves moving a load through the field of gravity instead of against it. For example, when we workout in the gym, we only lift the weights. With shifting, you not only lift the weight, but you walk with the weight as well. This can mimic such daily activities as setting the table, or moving furniture.
Also, incorporating exercises that utilize all three planes of motion is becoming mainstream with progressive fitness training. For example, what we may call "working out" a farmer or construction worker would call "chores." Not only are these workers lifting, but they are also twisting and bending as they perform their activities.