So, do you have a goal in mind with this health and nutrition stuff? Maybe you want to start eating healthier, or you want to start exercising more. Sometimes it's hard to get started though!! That's where a goal comes in handy. You can write your goal on a piece of paper and post it on your refrigerator, at your desk or on your bathroom mirror to help remind yourself of why you're doing all of this.
As far as fitness is concerned, there are many ways to go about setting a goal. There are some great programs out there like the C25K- the couch to 5K. It is a program that slowly gets you running with goals that are attainable and then you work your way up to running a 5K race. Or, if you know of a 5K (which is 3.1 miles) that is in your area, you can use that as your goal. Put it on your calendar in permanent marker, so you can't erase it, and start training!!!
Or, maybe you have a reunion coming up that you want to be ready for. Or a wedding, or your anniversary. Sometimes, psychologically speaking, when we have a reason or a goal it helps us to get started. Maybe, you've just received your cholesterol level results or some other test result that needs to be improved. Use that as the ammunition you need to get yourself moving. It's really easy to stay on that couch or in bed a little bit longer in the morning instead of going to workout. How bad do you want it? And, what is "it"? I'll tell you what "it" is. It's feeling better. It's being healthier. It's have a healthy heart. It's having a less stressful feeling to the day. It's reducing your risk of heart disease, stroke and certain cancers. It's looking better. "It's" a lot of things. When we feel in a rut with our eating and fitness, it's sometimes really hard to take the first step. Find someone to hold you accountable or find a friend, or your spouse, to take this journey with you. And, remember, it's not a short term thing; this is a forever lifestyle change that will increase the longevity of your life.
And, along with setting goals, you can also reward yourself. I think in America, we have gotten in the habit of rewarding ourselves with food. Don't do that!!! Reward yourself with a new pair of workout shoes, or a new pair of jeans when your old ones get too big, etc. Let's get away from rewarding ourselves with food- we are not dogs!!!
How can I help you reach your goals? Do you need someone to hold you accountable? I can be that person- just let me know!!
Sunday, September 23, 2012
Tuesday, August 21, 2012
Busy Time of Year!!!
Wow!! End of August is quickly approaching. School is back in session for most people, and life is busy!! So, how do you make time to eat healthy and still exercise? You have to be very purposeful about it. You need to put it on your schedule and make time for it. Prepare food ahead of time, knowing that you will be getting home late and will be tempted to stop at a drive thru. I have three boys all in different sports. Some nights we aren't getting home until 8:30pm. But, I either have dinner in the crock pot, or I have it in the fridge waiting to go in the oven. I have fruits and vegetable cleaned and cut up, so that we are reaching for healthy snacks instead of unhealthy ones. I look at my calendar for the week, I meal plan, and then I prepare the food the night before if it's going to be busy the next day. Putting into practice all of these things will keep you on a healthy track. It's very easy to get so busy, that we put our health aside. Eating a clean, chemical free diet can have it's challenges, but, it doesn't have to. It just takes a little pre-planning on your part.
As far as exercise goes, you need to find a time in your schedule 3-5 days a week, to get in at least an hour. There was a cartoon I put on my facebook that was of a doctor talking to an unhealthy patient and the doctor said, "do you want to find an hour a day to work out or be dead 24 hours a day?" That's probably the number one excuse I hear from people- I'm too busy and I have no time. I guarantee we all have at least an hour. It just means that we will have to miss something else, like television, computer time, video games, etc. Your health is important and you need to treat it as such. We all need reminding of this from time to time, as our days get busier and busier. Go to the doctor and have them run some blood work to check your cholesterol, triglycerides, etc. Sometimes seeing what our numbers are will give us a good kick in the pants. I've always encouraged people to not put too much stock in weighing yourself everyday, but, instead seeing how your clothes are fitting. When I was losing my baby weight from all my pregnancies, I would have what I called my "dream" clothes. I would keep a pair of pants in my closet in the size that I wanted to be and I would try them on every 4-6 weeks. That was a better judge of how my body was changing than the scale was. Put encouraging messages on your refrigerator or use the app My Fitness Pal. You can enter the number of calories burned during exercise as well as the food you are eating. We have to be proactive about our health and keep ourselves encouraged to "keep on, keeping on". Because, this is not just a fad we are going through or a "diet" that we are on. This is a lifestyle change- for life!!!
If I can give you any encouragement please let me know. You don't have to do this alone- you can have help!! As always, let me know if you have any questions!!
As far as exercise goes, you need to find a time in your schedule 3-5 days a week, to get in at least an hour. There was a cartoon I put on my facebook that was of a doctor talking to an unhealthy patient and the doctor said, "do you want to find an hour a day to work out or be dead 24 hours a day?" That's probably the number one excuse I hear from people- I'm too busy and I have no time. I guarantee we all have at least an hour. It just means that we will have to miss something else, like television, computer time, video games, etc. Your health is important and you need to treat it as such. We all need reminding of this from time to time, as our days get busier and busier. Go to the doctor and have them run some blood work to check your cholesterol, triglycerides, etc. Sometimes seeing what our numbers are will give us a good kick in the pants. I've always encouraged people to not put too much stock in weighing yourself everyday, but, instead seeing how your clothes are fitting. When I was losing my baby weight from all my pregnancies, I would have what I called my "dream" clothes. I would keep a pair of pants in my closet in the size that I wanted to be and I would try them on every 4-6 weeks. That was a better judge of how my body was changing than the scale was. Put encouraging messages on your refrigerator or use the app My Fitness Pal. You can enter the number of calories burned during exercise as well as the food you are eating. We have to be proactive about our health and keep ourselves encouraged to "keep on, keeping on". Because, this is not just a fad we are going through or a "diet" that we are on. This is a lifestyle change- for life!!!
If I can give you any encouragement please let me know. You don't have to do this alone- you can have help!! As always, let me know if you have any questions!!
Friday, August 3, 2012
August Challenge!!!!
Do you know what vital nutrient makes up around 70% of your body? Water!!!!! So, this is your nutrition challenge for the month of August- drink more water!!!!
Let's breakdown the water in our bodies: as babies we are 75-80% water; as we age it decrease to 60-65% for men and 50-60% for women; the human brain is 85% water, bones are around 22% water, muscles consist of 75% water, and blood consists of 80-85% water.
Now, what does water do for our bodies: it transports nutrients and oxygen to the cells, moisturizes the air in your lungs, increases your metabolism, protects our organs, helps your organs to absorb nutrients better, regulates your body temperature, detoxifies the body, and protects and moisturizes our joints. There are also many benefits of drinking water including: it helps you to lose weight by flushing out the by-products of fat breaking down in your system and by increasing your metabolism, it helps relieve headaches, improves the appearance of your skin, helps your brain to be more alert and focused, gives you more energy and helps you to exercise more and better, helps with digestion, prevents cramps and muscle strains, protects against illness, helps protect against certain cancers like bladder and colon.
What happens when you don't drink enough water? Not drinking enough water makes your body dehydrated. The last sign your body gives that you are dehydrated is a dry mouth. How many people don't get a drink of water until they have a dry mouth? You are probably dehydrated to a certain extent often. Dehydration can cause migraines, fatigue, dry skin, cramps, constipation, irregular heart rate and blood pressure, and death.
How much water should you drink? Well, that depends on how much you exercise, if you drink caffeine, are pregnant, live at a high altitude, live in a dry climate, your weather is extremely hot or cold, have kidney disease, take certain medications, etc. For instance, for every cup of caffeine you drink you need to drink 12-16 ounces of water to counteract the dehydrating effects of caffeine. So, a good starting point is to take your weight and divide it in half, and that's how many ounces of water to drink. For example: a 120 pound woman would start with 60 ounces of water a day. Then she would add in water while exercising and water for the caffeine she drinks, etc. There are calculators online that you can google to find out, depending on the above factors, how much you should be drinking. The point is: you need to eliminate sodas and sugary drinks, and drink more water!!!!!
How's your fitness regiment coming along? Here's a workout for you to do at home: to warm up go outside and run around your house 10 times; then do 25 squats (with or without weights), 10 push ups, 25 jumping jacks, 1 minute of mountain climbers, and 25 stomach crunches. Then repeat this 3 more times. Make sure you have clearance from your physician to exercise!!!
Have a great weekend!!!
Let's breakdown the water in our bodies: as babies we are 75-80% water; as we age it decrease to 60-65% for men and 50-60% for women; the human brain is 85% water, bones are around 22% water, muscles consist of 75% water, and blood consists of 80-85% water.
Now, what does water do for our bodies: it transports nutrients and oxygen to the cells, moisturizes the air in your lungs, increases your metabolism, protects our organs, helps your organs to absorb nutrients better, regulates your body temperature, detoxifies the body, and protects and moisturizes our joints. There are also many benefits of drinking water including: it helps you to lose weight by flushing out the by-products of fat breaking down in your system and by increasing your metabolism, it helps relieve headaches, improves the appearance of your skin, helps your brain to be more alert and focused, gives you more energy and helps you to exercise more and better, helps with digestion, prevents cramps and muscle strains, protects against illness, helps protect against certain cancers like bladder and colon.
What happens when you don't drink enough water? Not drinking enough water makes your body dehydrated. The last sign your body gives that you are dehydrated is a dry mouth. How many people don't get a drink of water until they have a dry mouth? You are probably dehydrated to a certain extent often. Dehydration can cause migraines, fatigue, dry skin, cramps, constipation, irregular heart rate and blood pressure, and death.
How much water should you drink? Well, that depends on how much you exercise, if you drink caffeine, are pregnant, live at a high altitude, live in a dry climate, your weather is extremely hot or cold, have kidney disease, take certain medications, etc. For instance, for every cup of caffeine you drink you need to drink 12-16 ounces of water to counteract the dehydrating effects of caffeine. So, a good starting point is to take your weight and divide it in half, and that's how many ounces of water to drink. For example: a 120 pound woman would start with 60 ounces of water a day. Then she would add in water while exercising and water for the caffeine she drinks, etc. There are calculators online that you can google to find out, depending on the above factors, how much you should be drinking. The point is: you need to eliminate sodas and sugary drinks, and drink more water!!!!!
How's your fitness regiment coming along? Here's a workout for you to do at home: to warm up go outside and run around your house 10 times; then do 25 squats (with or without weights), 10 push ups, 25 jumping jacks, 1 minute of mountain climbers, and 25 stomach crunches. Then repeat this 3 more times. Make sure you have clearance from your physician to exercise!!!
Have a great weekend!!!
Wednesday, July 18, 2012
Exercising Safely
Wow!!! Middle of July already! How are you doing with all of your fitness goals? Safely exercising is extremely important, because if you injure yourself, you won't be exercising for several weeks- maybe months! So, below you will find some great tips on protecting your body from injury.
1. Stretch or don't stretch?
A lot has changed over the years in regards to stretching. We used to stretch before working out, but have discovered that's not exactly a great idea. Before exercising you want to warm your muscles up, but, not with stretching. Stretching cold muscles can cause injury, such as a torn or pulled muscle. Instead, you want to jog or march in place- basically, get the blood flowing and start warming your muscles up. After exercising is a perfect time to stretch your muscles- they are nice and warm and much more flexible now. Take about 15 minutes, 3X a week, to get a good stretch in when you are done working out.
2. Do shoes matter?
Yes, they do!!! Some shoes are appropriate for certain workouts and others are not. I know a lot of people worry about cost if they have to buy several different pairs of shoes to exercise. But, your shoes will last longer if you don't wear the same pair every time you work out and you will be protecting yourself. For example: if you run trails, you want to invest in a good pair of trail running shoes. The tread is a bit thicker and is useful for running through rocks, mulch and over roots and uphills. If you are a road runner, you need a good pair of running shoes. Cross training shoes will not give you the stability that a good pair of running shoes will. Zumba is a popular workout right now, but you need to make sure you where a pair of shoes that give multi-directional support, such as a pair of cross trainers or a specialty dance-fitness shoe that is now available. When I teach or do spin class, I wear cycling shoes that clip into the pedals. It definitely gives me a better workout because my ability to fully engage the use of my legs and my core improves greatly with cycling shoes. And, making sure you replace your shoes in a timely manner is most important! You don't want to be exercising on shoes that don't have enough tread left, because that will cause many problems with your feet, which then leads to your knees, which leads to your back and so on!
3. Too much too fast?
Are you new to exercising? If you are, make sure you don't fall prey to the number one way that new people get injured- too much, too fast. Take it slow to start with and work up to more difficult workouts. If you have never exercised before you don't want to jump in with some high intensity interval training. You want to get your body used to cardiovascular exercise for a couple of weeks. Do some treadmill or elliptical workouts. You can even do a spin class, just take it a little slower- don't use as much tension and sit down more often. Now, I am the first one to tell you that exercise is going to hurt at times (in a good way!) and it should be difficult (most people don't work out as hard as they should). But, if you are totally new to this, you need to work up to a good difficulty level so that you don't hurt something or get entirely burned out because what you are doing is too hard. If you are doing a strength training class with dumbbells for the first time- go a little light with the weights to test things out and see what you can do. Or, start a little heavy, but keep a pair of lighter dumbbells nearby in case you need to switch. Pulling or tearing a muscle is painful and can take a long time to repair- I want you to keep working out, not have to sit out due to an injury!!
4. Bad form!
Correct form is so important when it comes to exercise, especially when strength training with weights. Always keep your back straight- whether you are sitting on a bench or standing. When you are sitting during a strength move, such as a reverse fly- make sure you are pinched forward at the hips- not with a curve in the back. Or, when you are doing a standing bent over row- you are bent forward at the hips with your back in a straight line and knees slightly bent. Doing squats with bad form is one of the easiest ways to injure your knees and back. Squats are an awesome exercise that works the entire lower body- you want to do them correctly though. Stand up straight, shoulders back, knees slightly bent (never lock out your knees), head in a neutral position (meaning not looking up or down, but your neck aligned with your spine), knees never extending past the toes as you are performing the squat. Your feet position can vary depending on the type of squat you are doing. The most popular would be with feet shoulder width apart. But, you can do sumo squats, squats with your feet closer together, or even split leg lunge squats. Muscle pain is a good thing- joint pain is a bad thing! And, always keep your joints such as knees and elbows slight bent and not locked out- you will protect the cartilage and avoid arthritis in the future!
5. Exercising with an injury- not a good idea!
Believe me- I can't stand to not work out, but, if you do so with an injury, you will further hurt yourself! I love to exercise- but, if I'm injured I have to make myself be good! Now, an injury won't totally exclude you from exercise- you just have to choose things that won't aggravate the injury. For instance, if you have a knee that is injured you can still do weight training with your upper body. Done in the correct manner, you can burn a lot of calories. Don't rest in between sets too long and you will keep your heart rate up. Super setting is a great way to do that. You can take two exercises that work opposing muscle groups, such as biceps and triceps and alternate them without rest in between. I will super set bicep curls and overhead triceps press. So, one set of bicep curls and then immediately into one set of overhead triceps press, back to one set of biceps and so on and so forth. If you have a back that is injured, depending on the type of injury, you could ride a stationary bike. If you are dealing with an injury, check with your doctor as to what type of exercise you can still safely do.
Our goal is to be able to safely exercise so as to obtain and enjoy all the incredible benefits of working out! If in doubt about something, check with your doctor or someone who specializes in exercise such as a certified personal trainer or exercise physiologist. As always, if you have any questions, let me know!!
1. Stretch or don't stretch?
A lot has changed over the years in regards to stretching. We used to stretch before working out, but have discovered that's not exactly a great idea. Before exercising you want to warm your muscles up, but, not with stretching. Stretching cold muscles can cause injury, such as a torn or pulled muscle. Instead, you want to jog or march in place- basically, get the blood flowing and start warming your muscles up. After exercising is a perfect time to stretch your muscles- they are nice and warm and much more flexible now. Take about 15 minutes, 3X a week, to get a good stretch in when you are done working out.
2. Do shoes matter?
Yes, they do!!! Some shoes are appropriate for certain workouts and others are not. I know a lot of people worry about cost if they have to buy several different pairs of shoes to exercise. But, your shoes will last longer if you don't wear the same pair every time you work out and you will be protecting yourself. For example: if you run trails, you want to invest in a good pair of trail running shoes. The tread is a bit thicker and is useful for running through rocks, mulch and over roots and uphills. If you are a road runner, you need a good pair of running shoes. Cross training shoes will not give you the stability that a good pair of running shoes will. Zumba is a popular workout right now, but you need to make sure you where a pair of shoes that give multi-directional support, such as a pair of cross trainers or a specialty dance-fitness shoe that is now available. When I teach or do spin class, I wear cycling shoes that clip into the pedals. It definitely gives me a better workout because my ability to fully engage the use of my legs and my core improves greatly with cycling shoes. And, making sure you replace your shoes in a timely manner is most important! You don't want to be exercising on shoes that don't have enough tread left, because that will cause many problems with your feet, which then leads to your knees, which leads to your back and so on!
3. Too much too fast?
Are you new to exercising? If you are, make sure you don't fall prey to the number one way that new people get injured- too much, too fast. Take it slow to start with and work up to more difficult workouts. If you have never exercised before you don't want to jump in with some high intensity interval training. You want to get your body used to cardiovascular exercise for a couple of weeks. Do some treadmill or elliptical workouts. You can even do a spin class, just take it a little slower- don't use as much tension and sit down more often. Now, I am the first one to tell you that exercise is going to hurt at times (in a good way!) and it should be difficult (most people don't work out as hard as they should). But, if you are totally new to this, you need to work up to a good difficulty level so that you don't hurt something or get entirely burned out because what you are doing is too hard. If you are doing a strength training class with dumbbells for the first time- go a little light with the weights to test things out and see what you can do. Or, start a little heavy, but keep a pair of lighter dumbbells nearby in case you need to switch. Pulling or tearing a muscle is painful and can take a long time to repair- I want you to keep working out, not have to sit out due to an injury!!
4. Bad form!
Correct form is so important when it comes to exercise, especially when strength training with weights. Always keep your back straight- whether you are sitting on a bench or standing. When you are sitting during a strength move, such as a reverse fly- make sure you are pinched forward at the hips- not with a curve in the back. Or, when you are doing a standing bent over row- you are bent forward at the hips with your back in a straight line and knees slightly bent. Doing squats with bad form is one of the easiest ways to injure your knees and back. Squats are an awesome exercise that works the entire lower body- you want to do them correctly though. Stand up straight, shoulders back, knees slightly bent (never lock out your knees), head in a neutral position (meaning not looking up or down, but your neck aligned with your spine), knees never extending past the toes as you are performing the squat. Your feet position can vary depending on the type of squat you are doing. The most popular would be with feet shoulder width apart. But, you can do sumo squats, squats with your feet closer together, or even split leg lunge squats. Muscle pain is a good thing- joint pain is a bad thing! And, always keep your joints such as knees and elbows slight bent and not locked out- you will protect the cartilage and avoid arthritis in the future!
5. Exercising with an injury- not a good idea!
Believe me- I can't stand to not work out, but, if you do so with an injury, you will further hurt yourself! I love to exercise- but, if I'm injured I have to make myself be good! Now, an injury won't totally exclude you from exercise- you just have to choose things that won't aggravate the injury. For instance, if you have a knee that is injured you can still do weight training with your upper body. Done in the correct manner, you can burn a lot of calories. Don't rest in between sets too long and you will keep your heart rate up. Super setting is a great way to do that. You can take two exercises that work opposing muscle groups, such as biceps and triceps and alternate them without rest in between. I will super set bicep curls and overhead triceps press. So, one set of bicep curls and then immediately into one set of overhead triceps press, back to one set of biceps and so on and so forth. If you have a back that is injured, depending on the type of injury, you could ride a stationary bike. If you are dealing with an injury, check with your doctor as to what type of exercise you can still safely do.
Our goal is to be able to safely exercise so as to obtain and enjoy all the incredible benefits of working out! If in doubt about something, check with your doctor or someone who specializes in exercise such as a certified personal trainer or exercise physiologist. As always, if you have any questions, let me know!!
Tuesday, July 3, 2012
What is a GMO?
GMO- that's the new buzz word in health and nutrition. But, do you know what it is? A GMO (genetically modified organism) is the result of a laboratory process when genes from the DNA of one species (plant or animal) are extracted and then artificially forced into the genes of an unrelated species. Where do you find them? In the food that you are eating!! GMOs are present in the majority of processed food that is sold in the United States. They are banned in Europe and other countries, but here in the US the FDA doesn't even require GMOs to be listed or identified on the food packaging. So, why use GMOs? Companies that produce the seeds of GMO crops are doing so because they are making the seeds resistant to herbicides and giving the seeds the ability to produce their own pesticides. Currently, in the US, the most common GMO crops are: soy (94% of all crops), corn (95% of crops), cotton (90% of crops), canola (90% of crops), and sugar beets (90% of crops). There are many products that are made from the above items including oils, soy protein, soy lecithin, corn starch, corn syrup- including high fructose corn syrup and many, many more.
How does this affect you? Laboratory research has shown that nearly every organ on lab animals has been damaged when they consumed GMOs. Also, the incident in cancer in the lab animals sky rocketed. Other side effects include allergic reactions, decreased nutritional value in the GMO crops, increase in toxins in the foods produced, and even possibly death. Research hasn't been done to determine the long term side affects that consuming GMOs will have on the human body. In the late 80's, early 90's, 37 people died and over 1500 people were permanently disabled in the United States from a disease called eosonophil myalgia syndrome (ems). The disease was caused by an extremely poisonous substance found in a tryptophan food supplement that was made from a genetically engineered bacteria in Japan.
What should you do? If you eat any type of corn or soy products, including tortilla chips, corn tortillas, corn starch, corn syrup, soy protein, soy lecithin, etc., make sure the label says it is organic or that a company has confirmed and certified that it contains no GMOs. Currently, there is no legislature that says a company has to disclose that their product contains GMOs- but, hopefully that will change in the future!!! Until then- read your labels and be careful about what you buy and consume!
How does this affect you? Laboratory research has shown that nearly every organ on lab animals has been damaged when they consumed GMOs. Also, the incident in cancer in the lab animals sky rocketed. Other side effects include allergic reactions, decreased nutritional value in the GMO crops, increase in toxins in the foods produced, and even possibly death. Research hasn't been done to determine the long term side affects that consuming GMOs will have on the human body. In the late 80's, early 90's, 37 people died and over 1500 people were permanently disabled in the United States from a disease called eosonophil myalgia syndrome (ems). The disease was caused by an extremely poisonous substance found in a tryptophan food supplement that was made from a genetically engineered bacteria in Japan.
What should you do? If you eat any type of corn or soy products, including tortilla chips, corn tortillas, corn starch, corn syrup, soy protein, soy lecithin, etc., make sure the label says it is organic or that a company has confirmed and certified that it contains no GMOs. Currently, there is no legislature that says a company has to disclose that their product contains GMOs- but, hopefully that will change in the future!!! Until then- read your labels and be careful about what you buy and consume!
Wednesday, June 13, 2012
Make Your Healthy Lifestyle a Family Thing!!
We have all heard the benefits of having an exercise partner- it keeps you motivated, right!! Why not add your family into the mix? The childhood obesity rates are staggering. I heard a statistic a few weeks ago that says the average kid in America spends 7.5 hours in front of a screen! More kids than ever before are being diagnosed with Type II diabetes- which is also known as "adult onset diabetes", and these kids are not adults yet! A sedentary lifestyle is one of the biggest dangers our kids in the United States are facing. Remember, what you are doing to get and stay healthy is not some fad diet- it is a lifestyle change- something you are going to do forever. Your family needs to be a part of that. My friend and I run trails a couple of times a week and we will see this man out there running, and he has to be in his 80's at least. I want to be doing that when I'm 80 and you should, too. The best way to ensure you are still agile and healthy when you are older is to do something about it right now. If you don't use it you will lose it. This means that if you don't use your muscles and your cardiovascular system, you will lose your ability to do it. That's why retirement can be dangerous for a lot of people. They go from moving around everyday to a sedentary lifestyle and before you know it their health is spiraling downward and now they are having a hard time just getting around. We have to be deliberate in our health and make it a priority. What a great thing to teach our children now, so that they carry it throughout their life.
So, what can you do with your kids? Take them on bike rides, hikes, to the gym with you, play sports together, etc. Make it a requirement that they do this, not a suggestion. It will grow on them and they will come to love it- they just have to get started first. Limit all screen time. There are just so many different screens that our kids sit in front of now- put a limit on all of them. You will be doing your kids a favor with this. Especially with summer time- get your kids outside, soaking up some great vitamin D from the sun, and making their bodies stronger. Add some activity to everyday and you will start to see a change in yourself and your family. Make eating healthy something that you enjoy so that your kids will want to take part in that, also- don't show them that it's a chore or boring or something you dislike. And, what better way to grow your family's closeness than to spend more time doing things together!
Happy Summer!!
So, what can you do with your kids? Take them on bike rides, hikes, to the gym with you, play sports together, etc. Make it a requirement that they do this, not a suggestion. It will grow on them and they will come to love it- they just have to get started first. Limit all screen time. There are just so many different screens that our kids sit in front of now- put a limit on all of them. You will be doing your kids a favor with this. Especially with summer time- get your kids outside, soaking up some great vitamin D from the sun, and making their bodies stronger. Add some activity to everyday and you will start to see a change in yourself and your family. Make eating healthy something that you enjoy so that your kids will want to take part in that, also- don't show them that it's a chore or boring or something you dislike. And, what better way to grow your family's closeness than to spend more time doing things together!
Happy Summer!!
Friday, June 1, 2012
How Ready Are You to Change?
Almost half way through the year- June already!!!!! How are your fitness goals coming along? A friend posted something on Facebook that made me think about the "stages of readiness to change", also known as, the "psychological aspect of personal training"! After more than ten years of research, the stages of readiness to change were introduced. How ready are you to change your fitness level? Let's see where you're at!
Stage 1- Precontemplation: no change is being thought of.
Stage 2- Contemplation: change is being thought about sometime in the next 6 months.
Stage 3- Preparation: change is being planned within the next 30 days and some type of change in behavior is being attempted.
Stage 4- Action: the behavior that produces positive outcomes has been started within the last 6 months
Stage 5- Maintenance- the behavior that produces positive outcomes has been done for at least 6 months.
So obviously, the change and behavior I am talking about here is: exercise!!! Which stage do you think is the most critical and difficult to achieve? Stage 5!! Most people don't believe that, but it's true. A lot of people "fall off the wagon" in Stage 4. Life gets busy with kids, careers, spouse, traveling (especially in the summer) etc. Many behaviors become a habit after doing them for 3 weeks, but, with exercise it takes 6 months. Getting to that crucial Stage 5 is so important, because that means it has become a habit. If you do travel, really, really try to keep exercising, even if it is just a walk on the beach, bicycle riding, outdoor sports, etc. And, many of us see a vacation as a license to eat whatever we want. One study has shown that 60% of people gain weight while on vacation. And, especially if you take a cruise where there are open food buffets 24 hours a day- that is just very tempting. If you don't already do it, start a food journal or use www.myfitnesspal.com, it also comes as an app on your phone. You can use it to log your exercise as well. If you are traveling and eating out all of your meals at a restaurant, you are almost guaranteed to go over in your calories. Restaurants prepare foods in butter and oil, even foods that you wouldn't think, so make sure you ask your server how your meal is being prepared. Take healthy snacks with you so that you know how many calories you are consuming there, since you may not be sure how many you are eating with your restaurant meals. Choose foods that are grilled or steamed; fresh fruits and vegetables; items without a lot of cheese or heavy dressings; and clear broth soups, not creamy ones. And, steer clear of buffets for a couple of reasons. One, I am just a germaphobe and buffets are just a big vat of bacteria, and two, you tend to over indulge at them.
Take advantage of school being out to spend time together outdoors with your family. You can be the positive influence that your family needs to get moving. Go on hikes, bike rides, walks, the pool to swim laps, or to the gym together!
Stage 1- Precontemplation: no change is being thought of.
Stage 2- Contemplation: change is being thought about sometime in the next 6 months.
Stage 3- Preparation: change is being planned within the next 30 days and some type of change in behavior is being attempted.
Stage 4- Action: the behavior that produces positive outcomes has been started within the last 6 months
Stage 5- Maintenance- the behavior that produces positive outcomes has been done for at least 6 months.
So obviously, the change and behavior I am talking about here is: exercise!!! Which stage do you think is the most critical and difficult to achieve? Stage 5!! Most people don't believe that, but it's true. A lot of people "fall off the wagon" in Stage 4. Life gets busy with kids, careers, spouse, traveling (especially in the summer) etc. Many behaviors become a habit after doing them for 3 weeks, but, with exercise it takes 6 months. Getting to that crucial Stage 5 is so important, because that means it has become a habit. If you do travel, really, really try to keep exercising, even if it is just a walk on the beach, bicycle riding, outdoor sports, etc. And, many of us see a vacation as a license to eat whatever we want. One study has shown that 60% of people gain weight while on vacation. And, especially if you take a cruise where there are open food buffets 24 hours a day- that is just very tempting. If you don't already do it, start a food journal or use www.myfitnesspal.com, it also comes as an app on your phone. You can use it to log your exercise as well. If you are traveling and eating out all of your meals at a restaurant, you are almost guaranteed to go over in your calories. Restaurants prepare foods in butter and oil, even foods that you wouldn't think, so make sure you ask your server how your meal is being prepared. Take healthy snacks with you so that you know how many calories you are consuming there, since you may not be sure how many you are eating with your restaurant meals. Choose foods that are grilled or steamed; fresh fruits and vegetables; items without a lot of cheese or heavy dressings; and clear broth soups, not creamy ones. And, steer clear of buffets for a couple of reasons. One, I am just a germaphobe and buffets are just a big vat of bacteria, and two, you tend to over indulge at them.
Take advantage of school being out to spend time together outdoors with your family. You can be the positive influence that your family needs to get moving. Go on hikes, bike rides, walks, the pool to swim laps, or to the gym together!
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