How did you do with your workouts this past month? Did you get a few extra ones in to compensate for a few extra calories you don't normally consume? Did you plan for ways to deal with the challenges that are hardest for you? I planned ahead to avoid the holiday cookie challenge. First, I didn't bake any. Secondly, I avoided cookie exchanges and the like. I did eat a few of my favorites here and there, but overall I think I was successful this year on that front. I hope you all were successful yourself!
Even if you didn't lose weight, but maintained, that is a very good thing! The average weight gain used to be 7 pounds, but it has climbed up to 12 pounds according to one source I read. I am holding a Holiday Challenge for my clients to encourage them during this time of the year. I weighed them in before Thanksgiving and will again after New Years. Those that maintain their weight are winners and those that lose the highest percentage of weight are eligible to two free training sessions.
For many years I let the scale define who I was as a person. I would weigh everyday and if I wasn't where I thought I should be I would eat because I was depressed. Then if I was under where I though I should be, I would eat to celebrate. In essence, when I was losing weight, weighing everyday didn't work for me. Now that I am at my goal weight, I can weigh everyday, but I still chose not to. I like what was recommended to me when I was losing. Once a week is enough at the same time everyday because otherwise it is too easy to get thrown off by water weight etc. due to the flucuations in our bodies. I tell my clients to go by their clothes, by their inches, and body fat more so than the scale. What about you?
An important part of staying fit for me is having fun. I like to do things that I did when I was a kid like riding my bike or roller skating. I also like to be outside and be in control of the time, so I do these activities work for me because I can do them alone.
Did you play sports when you were younger? If so, joining an adult league is a great way to stay motivated and have fun at the same time. Many of my clients play tennis, basketball and softball well into their sixties. If you are motivated by competition, you may want to consider some of these options.
Social people tend to do better when they work with a group. Every area has running or biking clubs. If you enjoy those activities like I do, check them out. I am organizing a bike club now in my area because convience is everything when working out.
If you are a gym rat and a social person, why not consider joining a small group training classes like TRX Suspension Training or a boot camp class. Good luck and have fun while working out and burning calories.
Just like getting up every morning and brushing our teeth, we need to have a routine for exercise. If you are having a hard time forming that habit, remember it takes 21 times to form a new habit. Sign up for an exercise class that meets 2 times or 3 times a week. After a few weeks you will be hooked and will find yourself looking forward to it. That is how I started. Then when I needed more I hired a personal trainer to show me how to use the equipment in the fitness room. It is a good idea to invest in 20 sessions or 2 months of exercise classes so you are completely in the habit before you venture out on your own. Good luck!
Yes, it really does. Our bodies have natural rhythms. There are certain times of the day that our bodies expect to be awake and digest food and other times we are to be at rest. When resting we excrete the human growth hormone when we build muscle and even burn fat. However, this process is interupted when we eat right before we go to bed. A good rule of thumb according to Bob Harper the trainer on the Biggest Loser is to stop eating 3 hours before we go to bed. The expectation is that we will sleep 8 hours and be in a fasted state for 11 hours so our bodies can be the best they can be!
I get this question a lot. The people who need a trainer are those people who haven't gotten in a habit yet of working out. Also when they do work out, they don't push themselves as hard as they need to in order to see results. In addition, they need the extra accountability of someone weighing them in weekly and to be a nutrition coach.
Even regular exercisers need a trainer. For example, I got a personal trainer even though I was going to regular exercise classes because I needed more information on nutrition, accountability with it, and how to feel comfortable in the weight room. I wanted to know how to do the exercises correctly and not look stupid. I never knew at that time when I was a school teacher, that I would be helping people like I was helped. It changed my life and I know I can help you change yours!
Summer is almost here. What have you decided to do about it. There is still time to get in shape and feel good about your body in this active time of year. I hope you aren't like many people who decide to give themselves the summer off. I think this goes back to grade school when we wanted to be free of any restrictions in the summer. There is no vacation when it comes to your health. We need to be healthy and active always to have a good quality of life. We can allow ourselves a day off here or there from exercise, and one free meal a week, but otherwise taking a summer off can be detrimental to your health!!
Quick Health Tips:
1. Don't weigh yourself, but take your measurements and body fat if you have the ability. This is really the true test of fitness, how lean you are, not how much you weigh. Muscle is more compact than fat and takes up less space, but may not reflect on the scale. We are looking to be trim. Since our bodies are made up of over 50% water, many times the scale may go up after we eat a salty meal or we are dehydrated.
2. Eat more protein. An average person needs .05 grams of protein per pound. A 150 pound person would need 75 grams of protein a day. I eat protein with every meal and snack. It stabalizes my blood sugar and keeps cravings away. It also helps repair my muscles which are made of protein after a hard workout.
3. Eat more fruits and vegetables. The fiber in fruits and vegetables will flush out the toxins in your body daily and is a good antioxidant. This will also help our body be hydrated because fruits and vegetables have a lot of water in them.
4. Add lemons to your water. They will neutralize the acid in your body. Most Americans have a highly acidic diet, especially if they drink alcohol and eat a lot of processed foods. Lemons, although an acid, will neutralize the acid and bring your body into a more alkaline state. A body that is alkaline will not get disease. Diseases like cancer thrive in an acidic environment. The recommended daily amount of water is .05% per pound. A 150 pound person needs 75 oz. water a day.
5. Do cardiovascular activity daily. The new recommendation is 1 hour a day. Think about how much our ancestors walked a day before cars and tvs were invented. Remember anything is better than nothing if you are just starting. Our bodies were meant to move! A good saying to remember is: "Motion is lotion." We may feel achy and stiff, but moving our bodies helps with those aches and pains.
6. Eat real food. Our bodies have to work much harder to work off whole grains like oatmeal and cooked chicken and real fruits and vegetables than a meal from a fast food restaurant. When our bodies work harder, that is more calories burned and less weight around our bellies.
7. Reduce stress. When we are under stress, our bodies produce chemicals like cortisol which causes belly fat. It will do the same thing when we are sleep deprived. Our blood pressure and cholesterol can also go up under stress and can lead to heart trouble. Learn to breathe deeply and give yourself plenty of time between activities.
8. Get a trainer and learn how to lift weights properly. I did before I became one myself. It was one of the best investments I ever made. My bones as a small framed women are stronger than ever because of all the muscle surrounding them. I don't have to worry that my hip will fracture when walking or getting out of bed. There are many things in our control and getting fit is one of them!
Precision Personal Training
Results You Can Count On
Do you eat a small breakfast, like most Americans or do you eat the biggest meal of the day for breakfast like is recommended? I try to aim for 40 grams of protein and 30 - 40 grams of good carbs. My typical breakfast would be a bowl of oatmeal with two tablespoons of flax seed, one egg and two egg whites or 1 1/2 scoops of protein powder. I also have a piece of fruit and a dairy. Yes, it is filling, but I am fueling my body for the day and my workout soon to follow. The 2nd biggest meal is lunch. The smallest meal of my day is dinner which will include protein and vegetables only. Later, if I am hungry, I will have Greek yogurt of another protein shake. In addition, I eat 2 snacks spaced about 3 hours after each meal of about 200 calories.
I am a middle aged woman with 18% body fat and the inner age of a 14 year old. Let me coach you nutritionally. I have lost 40 pounds and kept it off for over 20 years.
How would you like to change the course of your life? You do NOT have to accept that since you are getting older, you will spend more time at the doctor's and spend more money on medicine!! This is what the medical community would have you believe because that belief keeps them in business. By making a few simple changes like getting moving and cleaning up your diet, you can live to a ripe old age. Our bodies are meant to heal themselves by good nutrition and staying active. Let me show you exactly how to take charge of your life again and empower you to become the healthy person you were always meant to be.