At the beginning of March we set SMART goals for Memorial Day. Take a look at your plan. How have you done over the past month? The past week? What does your log tell you about corrections that need to be made. Do you need to change all your goals or just one?
You have another month. Don;t Waste This Day!
If you are walking to the bathroom today, then in most cases you can walk for your health. If you have doubts check with your doctor.
Start with and 8 week plan. We are starting today so our initial plan ends on June 22, 2011.
After that just keep going. This is an everyday event.
See yourself walking and feeling great. Get rid of your fear.
Clear away an obstacles. Think about anything that might prevent you from completing your walking goal each day.
No time. Get up 30 minutes earlier. Walk when you are finished with work instead of sitting in traffic. Split your walk into three parts. Put your treadmill in the living room or where your children play.
Have trouble getting started. Lay out your clothes or wear when you have.
Get a pair of shoes. They do not have to be fancy.
Plan to take your children with you.
Don't live in a safe place. Travel to a Mall or safer park.
Aim High – Start Slow. Start with an amount of time you are comfortable with at least 30 minutes should be your minimum goal at the end of eight weeks. Eventually, it would be great to be at 60 minutes. There is nothing wrong with starting at 5-10 minutes and working your way up.
Increase each week by 10%. If you feel great make it 20%. For instance if your are walking 20 minutes each day for a total of 140 minutes, then your increase the next week by 14 minutes that week.
Strut Your Stuff! Proper posture will help you avoid injury and get the most of your walk. Your perfect posture is relative based on your body. Some of us will never have perfect posture due to injuries and age. Do your best. Stand tall with your stomach drawn in. Think if the space between your rib cage and hips as a cylinder wrapped around you. Squeeze your shoulder blades together and tuck your chin to bring your ears in line with your shoulder. You should feel like your head is connected to a balloon by a string. Your knees should be slightly flexed during your stride. The softer your foot lands the better. Tip: watch your shadow to check out your tall posture.
Smile and enjoy. Take someone with you.
It is almost three months into the year. How are you doing at keeping your New Year's resolution? If your resolution was to exercise daily and you are not staying active, then you are headed for being one of the 60% of people who do not make exercise a part of their life. We all know that most people who start out with a weight loss goal do not succeed. You CAN Turn this around. Do not waste another day.
Start again. Have faith that you can do it. Wake up in the morning before you are even fully awake tell yourself today you will be an active healthy person and smile.
Identify your barriers to success and plan to conquer each one. Consider getting a trainer to help you plan out how to this. We are experts at helping people fit wellness into their lives and make change. We can also help you get the most of your time in gym or park. My goal is to graduate people who can maintain their fitness on their own for the rest of their life.
Review your goals. Be sure your goals are reasonable. Losing 50 pounds in two months normally is not realistic unless you have assembled a team of professionals to help you. Set three or four goals, write them down with the time to get them accomplished. For example: "I want to be able to exercise on the elliptical for 30 minutes continuously in one month. " or "I want to be able to be able to climb two flights on stairs by March 30th without getting winded."
Start logging you food. Food Intake is 70% of you results. We as fitness professionals know that the longer you log food the better your eating habits become. Be honest and stay with it.
When was the last time you held hands with the one you love? Taking a walk out side gives you the perfect opportunity. So grab your special someone and go for a walk. Instead of getting a big meal at a fancy restaurant share a meal. You will save some calories and you get to find out more about each other.
Have a fantastic Valentine's Day.
As you know I have two workouts on my schedule for awhile to jump start my weight loss. The results have been good. Remember, if you decide to do this you should always check with your doctor first and your fitness professional.
I plan for not more than ten percent more workout time in my schedule. So I was working out about one hour a day six days per week. That is 360 minutes. Plus 10% is 396 minutes or 66 minutes each day. So when I work out twice a day can do two 36 minute workouts. I sometimes split it 40 and 25. This week I tried 3 days at 90 minutes and three days at 45 minutes.
I make sure my intensity varies. One day this week I made a very hard day with short fast cardiorespiratory and resistance training in the morning. In the evening I did interval training with a heavy leg workout. For two days after that I kept a lower intensity. This way I aviod injury. Do not feel like you need to high intensity training to make this work. Using moderate intensity training (65-75% of max heart rate) works just as well.
- Get at least four hours rest between sessions.
- Eat, this is not the time for a crash diet. Keep a reasonable deficit if weight loss is your goal (between 500 and 1000 calories).
- Hydrate. Drink 8-16 ounces of water before and after. You may need more than that to replace fluid lost. If you will working out for more than an hour, sipping on a 6-8% carbohydrate drink will help keep you fueled.
- Listen to your body. Pain and cramps could mean injury. The goal here is to sustain the workout schedule. Lower the intensity or stop exercising.
I was able to get my two workouts in yesterday. One in morning and one in the evening. The Bodybugg makes it easy to see how I did. My protein intake was low for me at 21% so I need to get that up so I can keep my Lean Body Mass high.
Physical Activity - 3 hours 11 minutes
Steps - 12696
Calorie Deficit - 900 (7 day * 900 = 1.8 pounds of weight loss in a week)
Today will be a challenge since we have a winter storm and I can not get outside. I am planning on keeping my calorie in take low to make up for my lower activity and doing a body weight circuit in the house using a home stair climber, stairs, resistance bands, and dumb bells.
Make the most of your day!
Most of us do not get enough water. Unless your doctor has told you differently, on average we should drink 96 ounces of water or about three quarts. I usually carry a 24 ounce water bottle with me and refill it four times a day. Remember that soda pop, coffee, and tea count for one-half the the ounces. Why is this important. From personal experience I can tell you I am less bloated and I lose weight better when my water intake is correct. Water helps our endocrine glands function properly, reduces fluid retention, improves liver function so you burn more fat, decreases appetite, helps regulate body temperature, and maintains proper blood volume. If you are an older woman like me sipping water during your workout can help keep you cool so hot flashes don't ruin your work out. Your workout will feel easier if you are hydrated. Studies have shown that even a two percent reduction in fluid loss will affect your performance. So Drink Up.
An easy plan to follow:
Start the day with 8-10 ounces of water.
Before lunch drink 20 ounces of water.
At mid-afternoon drink 20 ounces of water.
Before Dinner drink 20 ounces of water.
Before Bed drink another 8-10 ounces.
You should drink 8-16 ounces before your workout.