Wake Up & Work Out!

Say goodbye to the word diet, forever! Your relationship with food is going to change today and  we are on a new road to a happier, healthier you!

First, let me tell you why you want to kick the word weight loss right out of your vocabulary and replace it with weight management. Why it’s SO important for us all to redefine our health and life goals!

All these years when we have been obsessing about that number on the scale and counting calories we have been breaking down our bodies in the process. Setting them up to become fatter and unhealthier with each diet cycle! Along with this, our self esteem and moods have plummeted and we  have been left with feelings of deprivation, stress and a very bad relationship with food. The insanity must stop!

1. List all the things that good health means to you! Those are you new goals (Where is that number on the scale now?)  This really should include cholesterol numbers, BP numbers, body fat percentages etc.

2. What is a realistic weight for you really? What was the lowest weight you were ever able to maintain? Stop looking at magazines and saying, that’s what I want to look like! That’s not what your friends and family expect. If they do, trade them in! Get support from people who care about you and are willing to help you in your quest for a healthier lifestyle! Share healthy recipes and go for walks/bike rides together.

3. End deprivation. Nothing is forbidden! You can always have what you loved, just try to make it healthier! Or, maybe less often, cut down the portion or save it for a special occasion. Don’t try to change everything at once. Make little changes and make them fun! Try to make it into a game and challenge yourself.  By concentrating on how to make the changes positive and the different options, it becomes endless fun.

4. Last and most important, put into place a reward system. For each new healthy behavior that you can keep up with for a determined amount of time, have a box of fun rewards like new workout clothes, places to go, special treats (massages). Pick one and enjoy!

Every new year starts a new chance to begin with a fresh slate of charged promises and great intentions. About the third week in, and...they begin to fade. For whatever reason, not seeing the results you thought you should, you are bored with the program or the diet is just too restrictive. 

You really need to re-think what health and fitness mean to you! Shouldn't it be about feeling good and having the energy to do the things you love? Stop watching all of those models in magazines and on TV and be happy with who you are and the fact that you are able to do the activities that mean the most to your life.

Now, that we have gotten past that..let's talk about how to get to optimal health and fitness. It's not a 12 week program, it's a lifestyle. Taking back your life and putting everything in balance. 

Let's start with food and talk about no more diets! Regain your relationship with food that you had as a child. Eat only when you are hungry, be mindful, read labels going for healthier choices and learn portion control. Next, learn good sleep habits so you will be refreshed for your days and won't feel a need to look to food for comfort. Attitude, if you are well nourished and have slept well then you are more likely to be in a good mood. When you are happy then people around you tend to get happier. Last, exercise needs to be consistent! Find something that you enjoy so you will stick with it and make it part of your life. Workouts don't have to take up your whole day although they should be in your schedule every day! Find activities that will increase your cardio, strength and flexibility. It always helps to find a friend that likes doing the same things you do and it keeps you accountable.

Put all of these components together, and you will feel like 2012 is your best year ever!

Yours in Fitness,

Kim

You know that regular exercise is one of the most important steps you can take to maintain your health and fitness. If you are not smart and take precautions, exercise can lead to injury so be sure and follow these steps to keep your program on track.

* Be sure and consult a physician before starting, especially if you have not been working out, have a medical condition or are 45 years or older.

* Dress for the workout! Wear moisture wicking clothes and invest in good footwear.

* Watch your impact and choose soft surfaces when outdoors such as dirt, grass or asphalt.

* Don't forget your water! Start with 8oz before your activity, aim for 4oz every 20 minutes during and 8oz after. If you find that your urine is unusually dark, up the fluid intake. It's an indication that you are dehydrated.

* Start with a warm up! Depending on your fitness level, environment and activity will dictate the length and mode of your warm up. You may wish to follow your warm up with some dynamic stretches.

* Depending on what your goals are, you will want to order your exercises accordingly. Cardio vs. Strength. Are you looking to lose weight or are you wanting to add muscle?

* Be sure and listen to your body. No pain, no gain is not correct! There is good pain vs. bad pain and you need to learn the difference. The good pain is muscles working to their potential but not beyond the bad is when you have used bad form or used an improper weight and your body is telling you to stop!

* Breathe! Exhale of the exertion and inhale on the return of the movement.

* When you are outdoors, be aware of the weather. You may have to adjust the intensity for conditions if they are extreme or consider taking the workout indoors.

* Don't just stop your workout! Be sure and cool down before stretching. Make your stretches static.

* Make sure that you are not doing the same thing as you will stop seeing results. You my increase your duration, distance, or instensity up to 10% a week. But, if you have taken a break from your workouts for more than a week, you will need to start back at 50 to 75% of your old level and work your way back.

http://bicycling.about.com/od/trainingandfitness/a/spinning_classes_and_interval_training.htm

Facts about your maximum heart rate!
It's the highest number of contractions per minute that your heart can beat.
It's a relatively fixed number, unless you become unfit.
It's activity specific.
It's genetically set.
It can be be over 200 bpm for children.
It can be affected by drugs & altitude.
It does not decline with age
IT CAN'T BE DETERMINED BY A MATHEMATICAL FORMULA!
Provides the number to use as the cornerstone for your "heart zones."

Research suggests some people may not get enough vitamin D. Deficiencies have been linked to certain conditions including brittle bones and cancer. While our bodies make vitamin D when skin is exposed to the sun, you can also eat your vitamin D. Here are some good sources:

Serving Size % Daily Value
Chinook (Salmon) 4 oz. 69
Shrimp 4 oz. 27
Sardines 3.25 oz. 42
2% Milk 1 cup 16

Happy New Year's Eve! Please be smart tonight and safe tonight. Have fun but keep in mind that alcohol along with the other problems it can cause is nothing but empty calories.

Omega-3 fatty acids may have far-reaching health benefits. Studies suggest they help lower the risk of heart disease, the nation’s top killer. They may also protect against symptoms of depression, dementia, cancer, and arthritis. Omega-3s are found in salmon, nuts, leafy greens, and more – but the health benefits can differ greatly from one source to another.

Crank it up early. Working out harder during the first half of your workout and taking it easier during the second burns up to 23 percent more fat than doing the opposite, according to a study from The College of New Jersey.