As people start a new workout routine, many set goals. Goals are a great way to keep you on track, if they are done right. Follow these tips to set yourself up for success.
Personalize your goals. Set goals that are just for you. Don't set goals based on others. What is good for one person, may not be so good for you.
Set realistic goals. Healthy weight loss happens slowly. This means losing about 1-2 pounds a week. If you set a huge, unrealistic goal you will feel disappointed and discouraged. Setting unrealistic goals may lead to you becoming frustrated and then giving up.
Be specific. "Exercise more" is too general and can be hard to follow, and easy to give up on. Set a measurable goal like "exercise 4 times a week." A more specific goal can be easier to follow.
Make short term and long term goals. If you just set one big long term goal, it may seem impossible to hit and leave you feeling discouraged. If you set many short term goals, they can lead you to your long term goal. Instead of making you goal "I want to lose 50 pounds", try something like "I want to lose 5 pounds each month."
Document. Writing your goals down can give you a reminder and keep you thinking about your goals. Also, you won't forget them!
Tell others. Telling others about your goals can give you more encouragement. This can leave you accountable to achieving success.
Set a date. Set a date to when you want to achieve your goals by. If you say "I want to lose 10 pounds", you could spend the next 20 years trying to lose 20 pounds. Instead, say "I want to lose 10 pounds by the end of May." This will give you a timeline to keep you on track.
Evaluate. It is important to evaluate your progress. Think about what worked and what did not. Your goals may need adjusted if they are not realistic or you need to take on greater challenges.
It feels great when you accomplish a goal, so make smart ones!
Sunday, March 25, 2012
Friday, March 23, 2012
How to Beat Your Exercise Excuses
We all know that exercise is very important. So why do we always find an excuse not to do it? Well I'm here to turn your excuses into motivation.
Excuse #1: I don't have enough time
Not too many people that I have met say that aren't busy at one point or another. It comes down to setting priorities, you need to MAKE time to exercise. Do what I do and schedule it into your day, make it an appointment. Physical activity actually increases productivity. So by exercising, you may get other tasks done faster than you had originally planned. Take time to reflect on what you are making time for, is it something like watching TV?
Excuse #2: Exercise is boring
Exercise does not mean you need to spend an hour on the treadmill. I haven't met too many people that thinks that is fun. Instead, take your run outside, try a new sport or Zumba class. The key is finding something that you enjoy. One of my favorite things to do is walk my dog, a workout for both of us! Exercise does not need to take place in a gym. Also, switch up your workout routine every couple of weeks to keep things fresh and for other benefits.
Photo courtesy of www.askthefitnessdude.com
Excuse #3: I'm in pain
Exercise can actually help you manage pain. Exercise strengthens your muscles that support your joints. Strong muscles also keep your bones healthy and strong. Yoga has been found to manage back pain better than conventional methods. If you have arthritis you can try swimming. It is a full body, low impact activity that won't place stress on your joints.
Excuse #4: I don't have enough money
Yes, gym memberships can be expensive, but you don't need a gym to be in shape. Gyms haven't been around forever after all, so there had to be a way that people stayed in shape back in the day. There are many free or low cost ways that you can exercise. Activities like walking, dancing, exercise videos, buying a few dumbbells for your home can all be great ways to get active.
Photo courtesy of www.pehub.com
Excuse #5: I'm too out of shape to exercise
I say it over and over again, IT'S NEVER TOO LATE! In fact, this excuse should be the reason that you do exercise. It is understandable that many who are overweight are afraid to even step foot in a gym with a fear of being judged. First of all, most people aren't paying attention to what others are doing at the gym anyway. However, if you are still discouraged, find a more private spot to work out until you feel more comfortable. (Refer to the previous excuse for ideas).
Excuse #6: It's too hot/cold
I will admit, this is an excuse of mine occasionally. When exercising in the heat it is imperative that you stay hydrated. The American College of Sports Medicine (ACSM) recommends that you drink at least 1 pint of fluid for each pound of body weight lost. There are some heat related illnesses that can be acquired, but staying properly hydrated and wearing breathable clothing are the best way to prevent these. For exercising in cold weather ACSM says, "For the most part, cold weather is not a barrier to performing physical activity." Make sure that you are wearing cold weather gear and as exercise intensity increases, you can reduce your clothing insulation.
Excuse #7: I don't want to mess up my hair
I am also guilty of this excuse. However, I have found that dry shampoo products can work wonders as a touch up. Sprinkle some of that on your hair and blow dry it and it will look post-shower fresh.
Excuse #8: I'm hung over
Calling all partiers!! Being hung over is not an excuse to not go workout. Working out may seem like that last thing you want to do, but physical activity can actually help your hangover. When you get moving you get blood flowing to your muscles and oxygen to your brain. Just remember to stay hydrated.
Excuse #10: I'm tired
Exercise actually helps you feel more energized and alert. As a group fitness instructor, there have been many times that I did not want to go teach because I was too tired. However, after my class was finished, I felt great! Exercise gets your blood flowing and when your body has the oxygen and nutrients that it needs, you will have more energy.
Photo courtesy of www.fr2day.com
Excuse # 11: I'm not seeing any changes
This is a common one. many people get discouraged because they are not seeing any changes in their body. Change in your body do not come overnight, it takes time. It takes up to 12 weeks to start seeing changes in your body. However, the health benefits start immediately.
Do you still have excuses? Tell them to me and I will come up with a solution!
Source:
Whaley, Mitchell H., Peter H. Brubaker, Robert M. Otto, and Lawrence E. Armstrong. ACSM's Guidelines for Exercise Testing and Prescription. Philadelphia, PA: Lippincott Williams & Wilkins, 2006. Print.
Excuse #1: I don't have enough time
Not too many people that I have met say that aren't busy at one point or another. It comes down to setting priorities, you need to MAKE time to exercise. Do what I do and schedule it into your day, make it an appointment. Physical activity actually increases productivity. So by exercising, you may get other tasks done faster than you had originally planned. Take time to reflect on what you are making time for, is it something like watching TV?
Excuse #2: Exercise is boring
Exercise does not mean you need to spend an hour on the treadmill. I haven't met too many people that thinks that is fun. Instead, take your run outside, try a new sport or Zumba class. The key is finding something that you enjoy. One of my favorite things to do is walk my dog, a workout for both of us! Exercise does not need to take place in a gym. Also, switch up your workout routine every couple of weeks to keep things fresh and for other benefits.
Photo courtesy of www.askthefitnessdude.com
Excuse #3: I'm in pain
Exercise can actually help you manage pain. Exercise strengthens your muscles that support your joints. Strong muscles also keep your bones healthy and strong. Yoga has been found to manage back pain better than conventional methods. If you have arthritis you can try swimming. It is a full body, low impact activity that won't place stress on your joints.
Excuse #4: I don't have enough money
Yes, gym memberships can be expensive, but you don't need a gym to be in shape. Gyms haven't been around forever after all, so there had to be a way that people stayed in shape back in the day. There are many free or low cost ways that you can exercise. Activities like walking, dancing, exercise videos, buying a few dumbbells for your home can all be great ways to get active.
Photo courtesy of www.pehub.com
Excuse #5: I'm too out of shape to exercise
I say it over and over again, IT'S NEVER TOO LATE! In fact, this excuse should be the reason that you do exercise. It is understandable that many who are overweight are afraid to even step foot in a gym with a fear of being judged. First of all, most people aren't paying attention to what others are doing at the gym anyway. However, if you are still discouraged, find a more private spot to work out until you feel more comfortable. (Refer to the previous excuse for ideas).
Excuse #6: It's too hot/cold
I will admit, this is an excuse of mine occasionally. When exercising in the heat it is imperative that you stay hydrated. The American College of Sports Medicine (ACSM) recommends that you drink at least 1 pint of fluid for each pound of body weight lost. There are some heat related illnesses that can be acquired, but staying properly hydrated and wearing breathable clothing are the best way to prevent these. For exercising in cold weather ACSM says, "For the most part, cold weather is not a barrier to performing physical activity." Make sure that you are wearing cold weather gear and as exercise intensity increases, you can reduce your clothing insulation.
Excuse #7: I don't want to mess up my hair
I am also guilty of this excuse. However, I have found that dry shampoo products can work wonders as a touch up. Sprinkle some of that on your hair and blow dry it and it will look post-shower fresh.
Excuse #8: I'm hung over
Calling all partiers!! Being hung over is not an excuse to not go workout. Working out may seem like that last thing you want to do, but physical activity can actually help your hangover. When you get moving you get blood flowing to your muscles and oxygen to your brain. Just remember to stay hydrated.
Excuse #10: I'm tired
Exercise actually helps you feel more energized and alert. As a group fitness instructor, there have been many times that I did not want to go teach because I was too tired. However, after my class was finished, I felt great! Exercise gets your blood flowing and when your body has the oxygen and nutrients that it needs, you will have more energy.Photo courtesy of www.fr2day.com
Excuse # 11: I'm not seeing any changes
This is a common one. many people get discouraged because they are not seeing any changes in their body. Change in your body do not come overnight, it takes time. It takes up to 12 weeks to start seeing changes in your body. However, the health benefits start immediately.
Do you still have excuses? Tell them to me and I will come up with a solution!
Source:
Whaley, Mitchell H., Peter H. Brubaker, Robert M. Otto, and Lawrence E. Armstrong. ACSM's Guidelines for Exercise Testing and Prescription. Philadelphia, PA: Lippincott Williams & Wilkins, 2006. Print.
Wednesday, March 21, 2012
Quick, Easy Tips to Get Ready For Swimsuit Season
Summer is just around the corner, it seemed to have snuck up quickly! That means we have to break out the swimsuit. Follow these easy steps to get ready.
Posture. Improve you posture and instantly improve the way you look. Improving your posture is the easiest way to look great and several pounds thinner. Bad posture takes inches off of your height while making your stomach look bigger. So keep your back straight and shoulders back.
Get moving. Start today! Every time you get moving, the results add up. Use the stairs instead of the elevator or park further away in the parking lot instead of going on the prowl for the closest spot. Every calorie you burn brings you closer to your goals.
Easy Exercises. To help get swim suit ready try these at-home exercise moves.
Push-ups.
They are a great multi-tasker. With push-ups you target 6 major muscle groups at once: triceps, biceps, deltoids (shoulders), pectorals (chest), abs and gluteals (butt).
Photo courtesy of www.byetofats.com
Lunges.
Another great exercise for your butt and thighs as well as your core. Make sure your knee stays behind you toe while you are lunging to prevent knee injuries.
Photo courtesy of www.byetofats.com
Planks.
Watch what you eat. That order of fries might sound good to you now, but it will not be so good to your waistline later. Go for a side of vegetables or fruit instead. You are not going to get swimsuit ready if you do not pay attention to what you eat.
Salads. While you are watching what you eat, you may opt for a salad. Salads can sometimes be deceiving though. When you add dressings, oils, bacon, cheese and croutons you are also adding a ton of extra calories and fat. Ask for dressing on the side and get healthy vegetables instead.
Reduce bloating.
- Eat fiber. While fiber curbs you appetite, it also reduces constipation and bloating. Whole grains,
fruits and vegetables are great sources of fiber. Be careful not to add too much fiber to your diet
too fast.
- Skip salt. Salt makes you retain water and will leave you bloated for days.
- Pass on the beer. Beer is bad news for your weight loss goals. Find out more.
Get glowing skin. Exfoliate to get glowing, smooth skin. Exfoliation removes dead skin cells and leaves it looking (and feeling) soft. Moisturize everyday to fight off dryness.
Get a tan. No, this does not mean visiting your local tanning salon. Self tanners give results just as good as a tanning bed, without the health risks! My favorite is Jergens Natural Glow tanning lotion. It gives you color naturally, without looking fake.
Get a pedicure. This means guys too! It does not mean you have to spend money at a salon, you can give yourself a pedicure at home. Nobody wants to look at ugly toes.
Your swimsuit. Find the perfect swim suit for your body type to flatter your figure.
Have confidence. If you think you look good in your swimsuit, everyone else will too.
By taking these steps, your body will thank you.
Posture. Improve you posture and instantly improve the way you look. Improving your posture is the easiest way to look great and several pounds thinner. Bad posture takes inches off of your height while making your stomach look bigger. So keep your back straight and shoulders back.
Get moving. Start today! Every time you get moving, the results add up. Use the stairs instead of the elevator or park further away in the parking lot instead of going on the prowl for the closest spot. Every calorie you burn brings you closer to your goals.
Easy Exercises. To help get swim suit ready try these at-home exercise moves.
Push-ups.
They are a great multi-tasker. With push-ups you target 6 major muscle groups at once: triceps, biceps, deltoids (shoulders), pectorals (chest), abs and gluteals (butt).
Photo courtesy of www.byetofats.com
Squats.
Great for you butt and thighs. Keep your feet hip width apart,
keep your abs drawn in and you back flat for the perfect squat.
Photo courtesy of www.eastbaytrainer.com
Lunges.
Another great exercise for your butt and thighs as well as your core. Make sure your knee stays behind you toe while you are lunging to prevent knee injuries.
Photo courtesy of www.byetofats.com
Planks.
Hold yourself in a push-up position
to get a killer core. Hold your plank
for as long as you can.
Photo courtesy of www.eastbaytrainer.com
Watch what you eat. That order of fries might sound good to you now, but it will not be so good to your waistline later. Go for a side of vegetables or fruit instead. You are not going to get swimsuit ready if you do not pay attention to what you eat.
Salads. While you are watching what you eat, you may opt for a salad. Salads can sometimes be deceiving though. When you add dressings, oils, bacon, cheese and croutons you are also adding a ton of extra calories and fat. Ask for dressing on the side and get healthy vegetables instead.
Reduce bloating.
- Eat fiber. While fiber curbs you appetite, it also reduces constipation and bloating. Whole grains,
fruits and vegetables are great sources of fiber. Be careful not to add too much fiber to your diet
too fast.
- Skip salt. Salt makes you retain water and will leave you bloated for days.
- Pass on the beer. Beer is bad news for your weight loss goals. Find out more.
Get glowing skin. Exfoliate to get glowing, smooth skin. Exfoliation removes dead skin cells and leaves it looking (and feeling) soft. Moisturize everyday to fight off dryness.
Get a tan. No, this does not mean visiting your local tanning salon. Self tanners give results just as good as a tanning bed, without the health risks! My favorite is Jergens Natural Glow tanning lotion. It gives you color naturally, without looking fake.
Get a pedicure. This means guys too! It does not mean you have to spend money at a salon, you can give yourself a pedicure at home. Nobody wants to look at ugly toes.
Your swimsuit. Find the perfect swim suit for your body type to flatter your figure.
Have confidence. If you think you look good in your swimsuit, everyone else will too.
By taking these steps, your body will thank you.
Tips For Allergy Sufferers
The warmer temperatures lately have been wonderful! However, if you are like me, you are noticing one draw back. Allergies. Yes, these warmer temperatures are causing allergy season to come earlier this year. According to The Allergy and Asthma Foundation of America, approximately 40 million Americans suffer from indoor/outdoor allergies. Often, the symptoms of seasonal allergies can leave you feeling quite miserable.
What are the symptoms of seasonal allergies?
Symptoms can include sneezing, runny nose, congestion, itchy nose and post-nasal drip. Not everybody experiences all of these symptoms, sometimes there may only be one occurring. It can be hard to tell the difference between a cold and allergies. Typically, if your symptoms last longer than a week, it could be allergies.
Reducing your exposure to allergens.
Just by simply reducing your exposure to the things that trigger your signs and symptoms (allergens), you can significantly reduce your symptoms.
- Stay inside on dry or windy days. It is best to go outside just after it rains because the rain helps
clear pollen from the air.
- Let someone else be in charge of the yard work such as mowing the lawn and gardening.
- Remove clothes that you have worn inside and put them directly in the washer to prevent the
allergens from floating around inside. Showering may also be a good idea to remove pollen from
your skin and hair.
- Don't hang laundry up to dry outside because pollen can stick to it.
- Check the news for pollen levels and avoid being outside when the pollen levels are high.
- Start taking medication at least 2 weeks before your symptoms start to give it time to work.
- Keep windows closed in your car and home, use your AC instead.
- Avoid early morning outdoor activity when pollen counts are the highest.
- Try different OTC medications if one is not working for you.
Knowing when to seek help.
If none of these remedies are working, it may be time to see an allergist. They will do skin testing or blood work to see exactly what you are allergic to and prescribe a treatment that is right for you.
Sources:
More, Daniel. "Seasonal Allergies." About.com Allergies. About.com, 06 Jan. 2012. Web. 18 Mar. 2012. http://allergies.about.com/od/allergies101/a/seasonalallergy.htm.
Staff, Mayo Clinic. "Springtime Allergies: Nip Them in the Bud." Mayo Clinic. Mayo Foundation for Medical Education and Research, 20 Jan. 2012. Web. 18 Mar. 2012. <http://www.mayoclinic.com/health/springtime-allergies/AA00060>.
What are the symptoms of seasonal allergies?
Symptoms can include sneezing, runny nose, congestion, itchy nose and post-nasal drip. Not everybody experiences all of these symptoms, sometimes there may only be one occurring. It can be hard to tell the difference between a cold and allergies. Typically, if your symptoms last longer than a week, it could be allergies.
Reducing your exposure to allergens.
Just by simply reducing your exposure to the things that trigger your signs and symptoms (allergens), you can significantly reduce your symptoms.
- Stay inside on dry or windy days. It is best to go outside just after it rains because the rain helps
clear pollen from the air.
- Let someone else be in charge of the yard work such as mowing the lawn and gardening.
- Remove clothes that you have worn inside and put them directly in the washer to prevent the
allergens from floating around inside. Showering may also be a good idea to remove pollen from
your skin and hair.
- Don't hang laundry up to dry outside because pollen can stick to it.
- Check the news for pollen levels and avoid being outside when the pollen levels are high.
- Start taking medication at least 2 weeks before your symptoms start to give it time to work.
- Keep windows closed in your car and home, use your AC instead.
- Avoid early morning outdoor activity when pollen counts are the highest.
- Try different OTC medications if one is not working for you.
Knowing when to seek help.
If none of these remedies are working, it may be time to see an allergist. They will do skin testing or blood work to see exactly what you are allergic to and prescribe a treatment that is right for you.
Sources:
More, Daniel. "Seasonal Allergies." About.com Allergies. About.com, 06 Jan. 2012. Web. 18 Mar. 2012. http://allergies.about.com/od/allergies101/a/seasonalallergy.htm.
Staff, Mayo Clinic. "Springtime Allergies: Nip Them in the Bud." Mayo Clinic. Mayo Foundation for Medical Education and Research, 20 Jan. 2012. Web. 18 Mar. 2012. <http://www.mayoclinic.com/health/springtime-allergies/AA00060>.
Monday, March 19, 2012
Sunday, March 18, 2012
The Importance of Water
Water is the main component of the human body. About 2/3 of the body is water. Important tissues and organs are primarily made up of water. Water plays a very important role in the body. Without water your body can not function properly.
- Muscles consist of about 75% water
- The brain consists of about 90% water
- Bone consists of about 22% water
- Blood consists of about 83% water
Many of these functions of the human body require water to take place:
- Transport nutrients and oxygen into cells
- Moisturize air in the lungs
- Protect vital organs
- Boosts metabolism
- Assists organs in absorbing nutrients
- Regulates body temperature
- Detoxes the body
- Protects and moisturizes joints
There are many benefits of drinking water. Some of these are:
Banish headaches. Headaches can be a symptom of dehydration, so by staying hydrated you may be able to keep your headaches away.
Lose weight. Water is a natural appetite suppressant and increases metabolism. So by drinking water you can reduce hunger cravings. Water also helps flush out the by-products of fat loss and aids in the breakdown of stored fats in the body.
Great looking skin. Drinking water helps to replenish skin tissues, moisturize and increase skin elasticity.
Increase productivity. Since the brain in mainly made up of water, by staying hydrated you can be more alert and increase concentration.
Reduce muscular injury. Water keeps your muscles and joints lubricated. By staying properly hydrated you can reduce muscle cramps and injuries.
Relieve fatigue. Water flushes out toxins and waste products from the body. If your body is craving water your body will need to work harder to carry out its functions, in turn making you feel fatigued.
Improve digestion. Water breaks down the food that we eat.
How much water should you drink?
It is hard to know exactly how much water you should be drinking each day. An easy way to estimate is to multiply 0.5 oz with your body weight in pounds. For example, if you weigh 150 lbs you should drink a minimum of 75 oz a day. That is about 9-10 glasses a day. There are many factors that contribute to a fluctuation in your need for water such as exercise or illness.
Sources:
17 Health Benefits of Drinking Water." Health Cave. 12 May 2011. Web. 18 Mar. 2012. <http://healthcave.com/17-health-benefits-of-drinking-water/>.
Staff, Mayo Clinic. "Water: How Much Should You Drink Every Day?" Mayo Clinic. Mayo Foundation for Medical Education and Research, 12 Oct. 2011. Web. 18 Mar. 2012. http://www.mayoclinic.com/health/water/NU00283.
- Muscles consist of about 75% water
- The brain consists of about 90% water
- Bone consists of about 22% water
- Blood consists of about 83% water
Many of these functions of the human body require water to take place:
- Transport nutrients and oxygen into cells
- Moisturize air in the lungs
- Protect vital organs
- Boosts metabolism
- Assists organs in absorbing nutrients
- Regulates body temperature
- Detoxes the body
- Protects and moisturizes joints
There are many benefits of drinking water. Some of these are:
Banish headaches. Headaches can be a symptom of dehydration, so by staying hydrated you may be able to keep your headaches away.
Lose weight. Water is a natural appetite suppressant and increases metabolism. So by drinking water you can reduce hunger cravings. Water also helps flush out the by-products of fat loss and aids in the breakdown of stored fats in the body.
Great looking skin. Drinking water helps to replenish skin tissues, moisturize and increase skin elasticity.
Increase productivity. Since the brain in mainly made up of water, by staying hydrated you can be more alert and increase concentration.
Reduce muscular injury. Water keeps your muscles and joints lubricated. By staying properly hydrated you can reduce muscle cramps and injuries.
Relieve fatigue. Water flushes out toxins and waste products from the body. If your body is craving water your body will need to work harder to carry out its functions, in turn making you feel fatigued.
Improve digestion. Water breaks down the food that we eat.
How much water should you drink?
It is hard to know exactly how much water you should be drinking each day. An easy way to estimate is to multiply 0.5 oz with your body weight in pounds. For example, if you weigh 150 lbs you should drink a minimum of 75 oz a day. That is about 9-10 glasses a day. There are many factors that contribute to a fluctuation in your need for water such as exercise or illness.
Sources:
17 Health Benefits of Drinking Water." Health Cave. 12 May 2011. Web. 18 Mar. 2012. <http://healthcave.com/17-health-benefits-of-drinking-water/>.
Staff, Mayo Clinic. "Water: How Much Should You Drink Every Day?" Mayo Clinic. Mayo Foundation for Medical Education and Research, 12 Oct. 2011. Web. 18 Mar. 2012. http://www.mayoclinic.com/health/water/NU00283.
Saturday, March 17, 2012
Portion Distortion: How Big Should Your Portions Be?
Many people tend to underestimate the amount of food that we eat and overestimate the recommended portion sizes. It is hard to know exactly what a "portion size" is. So I will give you an easy way to visualize what a portion is for popular foods that you may eat everyday.
Source:
"Portion Size Plate | Recommended Serving Sizes for Portion Control." WebMD. WebMD. Web. 16 Mar. 2012. <http://www.webmd.com/diet/healthtool-portion-size-plate>.
A serving of
fruit or vegetables
|
A woman’s
fist or baseball
|
A serving of
meat or poultry
|
A deck of cards or the palm of your hand
|
A serving of
dried fruit or nuts (1/4 cup)
|
A golf ball
|
A serving of
ice cream (1/2 cup)
|
A tennis ball
|
A serving of cheese (1 ½ oz.)
|
3 dice
|
A serving of fish (aprox. 3 oz.)
|
The size of a check book
|
1 small
baked/sweet potato
|
The size of a computer mouse
|
1 bagel
|
Small 6 oz. can of tuna
|
A serving of
cereal or pasta
|
A baseball
|
A serving of
cooked rice (1/2 cup)
|
A light bulb
|
A serving of
lunch meat (1 oz.)
|
A compact disc
|
Butter,
margarine,mayo or salad dressing (1 tbsp)
|
A poker chip
|
Brownie
|
A package of dental floss
|
A slice of
cake (3 ½ oz.)
|
A deck of cards
|
1 cookie
|
2 poker chips
|
1 muffin
|
A hockey puck
|
Chili or soup
(1 cup)
|
A baseball
|
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