I started out with the best of intentions. Even though I was attending a wedding reception with a group of good friends, I vowed not to have any alcohol or junk food. I wasn't feeling well, and both of those things would only make the problem worse. I started out fine. I only drank water and Diet Coke while my friends took advantage of the open bar, and sampled just a bite of the delicious wedding cake after dinner.
But then we moved to the after party. The only non-alcoholic beverage was more Diet Coke. I don't really like Diet Coke. I was bored with water. So I figured just one Mike's Hard Lemonade couldn't hurt. Then the munchies came out. I indulged in chips and M&Ms some other junky things. And I paid for it all by having a wicked stomachache wake me up in the middle of the night. I'm a 29-year-old adult who gave in to peer pressure despite my best intentions.
Where did I go wrong? First, I didn't have any good alternative options. It's easy to feel deprived if those around you are enjoying fancy cocktails while you're stuck with plain soda that you don't really enjoy. A quick search of the web shows plenty of low-calorie non-alcoholic cocktails that offer plenty of flavor, so I don't feel as if I'm missing a thing, even if I'm not drinking alcohol. The same principle applies to the munchies. Even grabbing a bag of baked chips and some low fat dip to bring along to the after party would have given me a snack I could enjoy without feeling deprived.
The moral of this story is to set yourself up for success. It's natural to want a treat when everyone else around you is indulging. The trick is to make sure that you have treats available that fit your diet so that you can indulge guilt-free and stick to enjoying the party!
Wednesday, July 29, 2009
Monday, July 27, 2009
Monday Moves-The Plank
The classic yoga plank is a great all-over strengthener and toner. Not only does it strengthen your core, your legs and shoulders get a workout too.
To begin, rise off the floor onto your palms and toes. Fingers should be spread with fingertips pressing into the floor and shoulders should stay aligned directly above the wrists. Be sure to keep a slight bend in your elbow and don't lock out the joint. Your hips should be just lifted until you feel your abs engage.
If your hips are too high or too low, the workload on your core will be reduced and the move will feel easier. When your hips are in the right spot with the abs engaged, you'll know it. Trust me.
If a full plank puts too much pressure on your wrists, modify the move by doing it on your elbows.
If starting on your toes is too much to begin, modify the move by supporting yourself on your knees and work up to holding up on the toes.
Begin by holding the plank for 15 seconds at a time, repeating 4 times. By adding 5 seconds each week, build up to holding for 1 full minute.
To begin, rise off the floor onto your palms and toes. Fingers should be spread with fingertips pressing into the floor and shoulders should stay aligned directly above the wrists. Be sure to keep a slight bend in your elbow and don't lock out the joint. Your hips should be just lifted until you feel your abs engage.
If your hips are too high or too low, the workload on your core will be reduced and the move will feel easier. When your hips are in the right spot with the abs engaged, you'll know it. Trust me.
If a full plank puts too much pressure on your wrists, modify the move by doing it on your elbows.
If starting on your toes is too much to begin, modify the move by supporting yourself on your knees and work up to holding up on the toes.
Begin by holding the plank for 15 seconds at a time, repeating 4 times. By adding 5 seconds each week, build up to holding for 1 full minute.
Friday, July 17, 2009
Weight Maintenance Trick #4 - Accountability
When it comes to losing or maintaining weight, going it alone is hard. I'll admit, I'm much more likely to eat healthy when I know that someone else will be checking my food diary. The same goes for my workout journal. It seems that when subjected to the light of someone else's scrutiny, suddenly all the excuses and justifications I made to myself don't sound as convincing. So when you're trying to lose weight, eat healthy, exercise more, or any combination of the above, don't be afraid to enlist help. Whether it's hiring a trainer, enlisting a trusted friend or family member, or joining an online community, a little accountability can go a long way toward keeping you on your path.
In other news, CNN recently ran a report featuring FitOrbit:
If you'd like to try it out, follow the link to my profile and enter the coupon code MRD0709 at checkout for a 10% discount.
In other news, CNN recently ran a report featuring FitOrbit:
If you'd like to try it out, follow the link to my profile and enter the coupon code MRD0709 at checkout for a 10% discount.
Thursday, July 16, 2009
The Difference Between Knowing and Doing
In reading an article for one of my classes, I came across the following statistic:
Why is it so hard for us to do the things we know are good for us? While I do believe that knowledge is power and that it's important to be educated about issues relating to health and fitness, I don't think that's enough. We can't just know; we have to feel.
Think about taking a trip to the doctor and being told that you have heart disease/diabetes/another chronic disease. Is your reason for changing your diet and beginning exercise simply wanting to see the numbers on a test go down? Or is it because you want to have the longest, healthiest life possible to spend with your family?
So when it's time to motivate yourself to start getting healthy, knowledge is great, but think about the real reasons why you want to be fit and healthy. Those are the things that will keep you going when you'd rather sit on the couch than hit the gym or eat a bag of Oreos for dinner instead of having a healthy meal.
Since the release of the Surgeon General’s Report on Smoking and Health in 1964,That means that since finding out how detrimental smoking is to your health, millions of people continue to smoke. In fact, young people begin smoking at a rate of 3000 a day. As sobering as these statistics are, I think that they illustrate the point that knowing is much different from doing. We know that smoking is bad for us, but people continue to smoke. We know that exercise is good for us, but we remain on the couch. We know that eating an apple is healthier than a bowl of ice cream, but which do we choose for dessert more often?
Americans have consumed 17 trillion cigarettes and approximately 10 million people in the United States have died from smoking related causes.
• American Cancer Society
Why is it so hard for us to do the things we know are good for us? While I do believe that knowledge is power and that it's important to be educated about issues relating to health and fitness, I don't think that's enough. We can't just know; we have to feel.
Think about taking a trip to the doctor and being told that you have heart disease/diabetes/another chronic disease. Is your reason for changing your diet and beginning exercise simply wanting to see the numbers on a test go down? Or is it because you want to have the longest, healthiest life possible to spend with your family?
So when it's time to motivate yourself to start getting healthy, knowledge is great, but think about the real reasons why you want to be fit and healthy. Those are the things that will keep you going when you'd rather sit on the couch than hit the gym or eat a bag of Oreos for dinner instead of having a healthy meal.
Monday, July 13, 2009
Monday Moves-Do A Pull up
In order to keep my workouts exciting and effective, I'm always on the lookout for new or improved exercises. That means scouring the Internet, looking through magazines, and taking classes to find new ideas and to spur my own creativity. This program from Women's Health Magazine for working your way up to doing unassisted pull ups is one of my favorites. The traditional body weight pull up, if done correctly, is a great exercise for the back and biceps. Plus, being able to do a pull up is pretty darn cool and gives a great sense of accomplishment. And it's not just for women! I used a modified version of this program for my brother, and now he's able to do pull ups on his own. He's living proof that new exercises can be a great thing.
Wednesday, July 8, 2009
8 Reasons to Appreciate Your Body
This list was published in the most recent issue of Shape magazine, and I thought it was too good not to share.
- Because it's unique; no one else has the same one.
- Because it's capable of extraordinary feats, enabling you to run, climb, jump, lift, squat, snuggle, and spoon.
- Because no matter how badly you treat it, it's willing to give you another chance.
- Because it's expressive, telling you how it feels (if you pay attention!) and broadcasting to others how you feel about it.
- Because, let's face it, confidence is pretty sexy.
- Because your daughter must learn to love hers. So true. I'd never want any of my gorgeous nieces to be as hard on themselves as I am on myself.
- Because somebody out there (or many somebodies!) admires, covets, and adores it. I see this every day in my line of work. Women with bodies that others would kill for pick apart each tiny perceived flaw instead of appreciating what they've got.
- Because you'll regret not loving it more later. This one hits home. Looking back, there were times in my life that I was in great shape, but I didn't appreciate it. I wish I would've enjoyed it more at the time.
Tuesday, July 7, 2009
Trying Something New
When it comes to working out, I have a pretty standard routine that I follow. Cardio comes from swimming, biking, or running. Period. Until Saturday. Saturday I did Zumba. Now, anyone who knows me well enough will tell you that I have zero internal sense of rhythm. Therefore, dance classes are not really my thing. However, I think that one of the best things to do to keep the routine of exercising fresh and exciting is to change it up. Trying new things and stepping out of your comfort zone is a great way to renew your commitment to your fitness routine and rediscover your passion for the act of exercising.
So, I went to Zumba class and, avoiding all mirrors, I shook my groove thing. And guess what? I had fun! I got a great cardio workout and I had a good time doing it. Not only did I find a new way to exercise, when I went back to my swimming/biking/running routine, it felt fresher. Sometimes a little change can do a lot of good.
So, I went to Zumba class and, avoiding all mirrors, I shook my groove thing. And guess what? I had fun! I got a great cardio workout and I had a good time doing it. Not only did I find a new way to exercise, when I went back to my swimming/biking/running routine, it felt fresher. Sometimes a little change can do a lot of good.
Tuesday, June 30, 2009
Not All Trainers Are Created Equal
Just like you'll find good and bad in any other profession, there are good and bad personal trainers. However, unlike a bad receptionist, a bad trainer can have a direct effect on your health and well-being. So how do you determine you're working with a good trainer? There are a few general guidelines you should follow.
First, ask to see a copy of your trainer's certification. Look for one of the eight NCCA accredited certifications: ACE, NASM, ACSM, NSCA, NCSF, NFPT, NESTA, or IFPA. These are the most widely recognized in the industry. Also, be sure to look at the date for recertification. Each of these certifications require recertification every few years, so your trainer's certification should be up-to-date. If your trainer claims to specialize in a particular area of fitness, ask to see proof of any specialty certifications or certificates of completion from training courses. Individuals who have taken the time to educate themselves should be eager to share this information with you.
Second, ask questions. If your trainer doesn't explain the reason for choosing to do a certain exercise and you don't understand, ask why. All of the best trainers I work with have a clear reasoning for choosing to do certain exercises in a certain order. If a trainer is unable to give you a reason, it should raise a red flag.
Third, ask around. Talk to current or former clients of your trainer. If necessary, ask for references. It's a good sign if the majority of clients have been very happy with their training experience.
Fourth, go with your gut. If something hurts and your trainer doesn't modify the exercise so that it doesn't hurt, or if your trainer doesn't pay attention to you and your form while you're completing the exercises, or if the trainer uses the same exercise program for every person, it may not be the best fit for you.
A personal trainer can be a tremendous boost toward reaching your personal fitness goals. Those who achieve the best results are those who are able to build the best professional relationship with their personal trainer. Take the time to ensure that your trainer is the best match for you.
First, ask to see a copy of your trainer's certification. Look for one of the eight NCCA accredited certifications: ACE, NASM, ACSM, NSCA, NCSF, NFPT, NESTA, or IFPA. These are the most widely recognized in the industry. Also, be sure to look at the date for recertification. Each of these certifications require recertification every few years, so your trainer's certification should be up-to-date. If your trainer claims to specialize in a particular area of fitness, ask to see proof of any specialty certifications or certificates of completion from training courses. Individuals who have taken the time to educate themselves should be eager to share this information with you.
Second, ask questions. If your trainer doesn't explain the reason for choosing to do a certain exercise and you don't understand, ask why. All of the best trainers I work with have a clear reasoning for choosing to do certain exercises in a certain order. If a trainer is unable to give you a reason, it should raise a red flag.
Third, ask around. Talk to current or former clients of your trainer. If necessary, ask for references. It's a good sign if the majority of clients have been very happy with their training experience.
Fourth, go with your gut. If something hurts and your trainer doesn't modify the exercise so that it doesn't hurt, or if your trainer doesn't pay attention to you and your form while you're completing the exercises, or if the trainer uses the same exercise program for every person, it may not be the best fit for you.
A personal trainer can be a tremendous boost toward reaching your personal fitness goals. Those who achieve the best results are those who are able to build the best professional relationship with their personal trainer. Take the time to ensure that your trainer is the best match for you.
Monday, June 29, 2009
Monday Moves-Legs Up Wall
In honor of completing my Level 1 YogaFit training this weekend, today's move is a relaxing and restorative yoga pose. If there's anything I could use on a Monday, it's a little relaxation and restoration.
Legs Up Wall
1. Begin by kneeling with heels and glutes touching a wall. If you're using a mat or towel for extra comfort, kneel to the left of your mat.
2. Using your hands for support, drop your hips to the floor on the right of your legs.
3. Draw your knees into your chest and roll onto your back, keeping glutes in contact with the wall.
4. Straighten your legs up the wall, resting with legs slightly apart to enable breathing into the bottom of the lungs. Experiment with different leg positions to find a comfortable place. Rest in the pose for 1-3 minutes, breathing in and out deeply through the nose.
Legs Up Wall pose is an inversion. It is thought that by reversing our natural posture we can gain new insights, as well as finding the posture to be very relaxing to tired feet, legs, and low backs. I hope you find this pose to be as rejuvenating as I do.
Note: Legs Up Wall pose is an inversion. Inversions are not recommended for those with medical conditions such as high blood pressure or for pregnant women. If you have any questions regarding the safety of the pose, please consult your physician.
Legs Up Wall
1. Begin by kneeling with heels and glutes touching a wall. If you're using a mat or towel for extra comfort, kneel to the left of your mat.
2. Using your hands for support, drop your hips to the floor on the right of your legs.
3. Draw your knees into your chest and roll onto your back, keeping glutes in contact with the wall.
4. Straighten your legs up the wall, resting with legs slightly apart to enable breathing into the bottom of the lungs. Experiment with different leg positions to find a comfortable place. Rest in the pose for 1-3 minutes, breathing in and out deeply through the nose.
Legs Up Wall pose is an inversion. It is thought that by reversing our natural posture we can gain new insights, as well as finding the posture to be very relaxing to tired feet, legs, and low backs. I hope you find this pose to be as rejuvenating as I do.
Note: Legs Up Wall pose is an inversion. Inversions are not recommended for those with medical conditions such as high blood pressure or for pregnant women. If you have any questions regarding the safety of the pose, please consult your physician.
Tuesday, June 23, 2009
Weight Maintenance Trick #3-Rewards
As kids we learn to expect a reward for a job well done. A gold star on our chore chart, a happy face on the top of the paper; these things signal recognition of our effort.
As adults, rewards aren't as straightforward or forthcoming. Why is that? I think that everyone still enjoys some sort of recognition for a job well done. For me, part of setting fitness goals is having a reward for achieving those goals. As you set your fitness or weight-loss goals, both long- and short-term, make sure to leave room for rewards as you meet those goals.
What are some good rewards?
• Treat yourself to a new lipstick, nail polish, etc.
• Get a manicure, pedicure, or massage
• I’m not usually a fan of using food as a reward, but treating yourself to fancy produce can be a nice treat and reinforce your efforts to eat well
• Take a class or try a new workout that you’ve been interested in
• Update your workout gear or wardrobe
These are all rewards that I use and that have worked for me. How do you reward yourself for reaching your healthy lifestyle goals?
As adults, rewards aren't as straightforward or forthcoming. Why is that? I think that everyone still enjoys some sort of recognition for a job well done. For me, part of setting fitness goals is having a reward for achieving those goals. As you set your fitness or weight-loss goals, both long- and short-term, make sure to leave room for rewards as you meet those goals.
What are some good rewards?
• Treat yourself to a new lipstick, nail polish, etc.
• Get a manicure, pedicure, or massage
• I’m not usually a fan of using food as a reward, but treating yourself to fancy produce can be a nice treat and reinforce your efforts to eat well
• Take a class or try a new workout that you’ve been interested in
• Update your workout gear or wardrobe
These are all rewards that I use and that have worked for me. How do you reward yourself for reaching your healthy lifestyle goals?
Monday, June 22, 2009
A New Place to Find Me
In branching out and looking for new ways to share my views on fitness, I've joined a website called FitOrbit. It offers a platform for providing nutrition and exercise plans from a distance. Each plan is customized to you, just like working with a trainer one-on-one. Check it out and let me know what you think!
Saturday, June 13, 2009
Confession #2
It's time for another confession. I'm a cheapskate. So, if I've paid for a meal, my tendancy is to finish every last bite to get my money's worth. That my work for my wallet, but it's terrible for my weight. What to do? First of all, I start by ordering smaller portions, like a kid's meal or an appetizer for my meal. Second, when I'm full, I stop and have the plate taken ASAP before I change my mind. Because by cleaning my plate every time I may have a sense of value in the short term, but I pay in the long term.
Thursday, June 11, 2009
Staying Fit On Vacation
Summer brings the inevitable summer vacation. It's a chance to spend time with family, get away from it all, and relax. But how do you stay healthy while you're getting away from it all? Here are some tips to help make your next trip a little healthier.
• Take advantage of local produce. It’s a good chance to get fruits and vegetables that may be out of season where you are, or that your location is known for producing. On my wedding trip to Hawaii, I think I ate my body weight in local pineapple!
• Don’t eat big all day long. Part of the appeal of vacation is sampling the cuisine in a new place. However, that doesn’t mean that you have to eat large meals all day long. If you know you’re going for a special dinner, eat a lighter breakfast and lunch, or if you go for a big breakfast or brunch, follow it with a lighter dinner.
• Bring your own snacks. Carrying healthy snacks such as granola or protein bars, nuts, or dried fruit means that you have healthy options available all the time.
• Walk! Many destinations offer lots of chances to get out of the car and explore by foot or by bike. You can even find walking tours. My brother and I took The Freedom Trail Tour in Boston, and it was a great chance to see the city, have a history lesson, and get in a good walk at the same time.
• Try something new. Many vacations offer the opportunity to try an activity that you haven’t tried before. You can hike a new trail, give snorkeling a shot, go horseback riding…the possibilities are endless. You can even give surfing a shot!
I hope these tips help you to have a healthier vacation. We all want to relax and get away from it all, but I think that the experience is even better if you know that when you return you won’t have undone all the good work that you’ve been doing. Relax and enjoy the trip!
• Take advantage of local produce. It’s a good chance to get fruits and vegetables that may be out of season where you are, or that your location is known for producing. On my wedding trip to Hawaii, I think I ate my body weight in local pineapple!
• Don’t eat big all day long. Part of the appeal of vacation is sampling the cuisine in a new place. However, that doesn’t mean that you have to eat large meals all day long. If you know you’re going for a special dinner, eat a lighter breakfast and lunch, or if you go for a big breakfast or brunch, follow it with a lighter dinner.
• Bring your own snacks. Carrying healthy snacks such as granola or protein bars, nuts, or dried fruit means that you have healthy options available all the time.
• Walk! Many destinations offer lots of chances to get out of the car and explore by foot or by bike. You can even find walking tours. My brother and I took The Freedom Trail Tour in Boston, and it was a great chance to see the city, have a history lesson, and get in a good walk at the same time.
• Try something new. Many vacations offer the opportunity to try an activity that you haven’t tried before. You can hike a new trail, give snorkeling a shot, go horseback riding…the possibilities are endless. You can even give surfing a shot!
I hope these tips help you to have a healthier vacation. We all want to relax and get away from it all, but I think that the experience is even better if you know that when you return you won’t have undone all the good work that you’ve been doing. Relax and enjoy the trip!
Monday, June 8, 2009
Monday Moves - Go From Walking to Running
Having the ability to run is a goal for many people. But how do you go from sitting on the couch to being a runner? A little bit at a time.
Each run should last approximately 30 minutes
Week One: 3 min. walk/ 1 min. run
Week Two: 2:30 min. walk/ 1:30 min. run
Week Three: 2 min. walk/ 2 min. run
Week Four: 1:30 min. walk/ 2:30 min. run
Week Five: 1 min. walk/ 3 min. run
Week Six: :30 sec. walk/ 3:30 min. run
Week Seven: You're a runner!
Each run should last approximately 30 minutes
Week One: 3 min. walk/ 1 min. run
Week Two: 2:30 min. walk/ 1:30 min. run
Week Three: 2 min. walk/ 2 min. run
Week Four: 1:30 min. walk/ 2:30 min. run
Week Five: 1 min. walk/ 3 min. run
Week Six: :30 sec. walk/ 3:30 min. run
Week Seven: You're a runner!
Thursday, June 4, 2009
Good Food Fast
I don't know about you, but I come home every night and prepare a fresh, wholesome, made-from-scratch meal... or not. Though I'd love to be able to do that, the reality is that life is just too busy sometimes, and I often find myself in the situation of needing to eat something quickly or on the go. But how do I find a healthy option? Here are some of my strategies:
• Keep healthy frozen meals on hand. Knowing that you have something that you can pop in the microwave as soon as you walk in the door makes it easier to bypass the drive-thru window. Some brands I like are Amy’s Organic Kitchen, Healthy Choice, and Lean Cuisine. Just be careful to read the label and pick something with calorie and fat amounts that fit within your daily plan and look for low sodium choices.
• Know where the healthy options are. If you do have to make a stop at a fast food restaurant, be prepared. Know where to go and what the healthiest options are before you get there. I keep a list of nutrition information for common fast foods in my car, so if I have to go through a drive-thru, I know what my best options are and I’m less likely to be swayed by the scent of French fries.
• Make smart use of the grocery store. Many grocery stores have extensive selections of prepared foods. Instead of getting fast food, stop by the market and grab something healthy from the salad bar, pick up some sushi, or take home a rotisserie chicken.
• Keep snacks on hand. I make the worst food choices when I’m starving. To prevent that from happening, I keep healthy snacks like almonds, protein bars, applesauce or fruit cups, or dried fruit in my bag, and I try to eat something every few hours. Then I don’t end up desperate to find something and ready to eat the first thing I see.
These strategies help me to eat well, even on the days when I don’t have a lot of time to spend on food preparation. Planning ahead helps me to stay on the path to being a Healthy Girl.
• Keep healthy frozen meals on hand. Knowing that you have something that you can pop in the microwave as soon as you walk in the door makes it easier to bypass the drive-thru window. Some brands I like are Amy’s Organic Kitchen, Healthy Choice, and Lean Cuisine. Just be careful to read the label and pick something with calorie and fat amounts that fit within your daily plan and look for low sodium choices.
• Know where the healthy options are. If you do have to make a stop at a fast food restaurant, be prepared. Know where to go and what the healthiest options are before you get there. I keep a list of nutrition information for common fast foods in my car, so if I have to go through a drive-thru, I know what my best options are and I’m less likely to be swayed by the scent of French fries.
• Make smart use of the grocery store. Many grocery stores have extensive selections of prepared foods. Instead of getting fast food, stop by the market and grab something healthy from the salad bar, pick up some sushi, or take home a rotisserie chicken.
• Keep snacks on hand. I make the worst food choices when I’m starving. To prevent that from happening, I keep healthy snacks like almonds, protein bars, applesauce or fruit cups, or dried fruit in my bag, and I try to eat something every few hours. Then I don’t end up desperate to find something and ready to eat the first thing I see.
These strategies help me to eat well, even on the days when I don’t have a lot of time to spend on food preparation. Planning ahead helps me to stay on the path to being a Healthy Girl.
Monday, June 1, 2009
Monday Moves
One of my favorite parts of being a personal trainer is coming up with new exercises and programs. I get to be creative, and it's always a thrill to come up with something new that works just how you want it to. Every Monday I plan to post a new exercise or workout plan for you to try out. It's a great way to try something new and keep things interesting.
This routine is one that I use when I'm short on time but still want to get a good workout in. The only equipment required is a jump rope, but if you don't have one (or if you're a terrible jump roper like me), you can just jump without the rope.
Action; Time
Warm up - March in Place; 2 min
Jump Rope; 1 min
Push Ups; 30 sec
Crunches; 30 sec
Repeat Jump Rope-Push Up-Crunch Sequence 5 times
Cool down - March in Place; 2 min
This routine is one that I use when I'm short on time but still want to get a good workout in. The only equipment required is a jump rope, but if you don't have one (or if you're a terrible jump roper like me), you can just jump without the rope.
Action; Time
Warm up - March in Place; 2 min
Jump Rope; 1 min
Push Ups; 30 sec
Crunches; 30 sec
Repeat Jump Rope-Push Up-Crunch Sequence 5 times
Cool down - March in Place; 2 min
Thursday, May 28, 2009
Weighing In on Weighing In
How often should you weigh yourself if you’re trying to lose weight or maintain a weight loss? There are lots of different opinions on this subject, but I’ll share my philosophy with you. The advice I give is based on the personality of the individual.
For some people, the number on the scale carries a lot of importance, and it can be devastating to see any gain. Keeping in mind that body weight can fluctuate by as much as 5 pounds day to day, I recommend that these people weigh in no more than once a week. Any more than that and the daily fluctuations will drive you crazy.
Other people need a set routine and a concrete, visual daily reminder. They are able to emotionally understand that weight can fluctuate based on factors such as water retention and, in fact, become more in touch with their body by learning how certain foods and behaviors affect it. For these people, daily weigh-ins are fine.
Also, if your goal is not weight-based, but to be able to fit into your skinny jeans, use those as your marker and stay off the scale. If you just want to be toned, measure your inches or body fat percentage instead of weight. Not all goals require monitoring on the scale.
Finally, never become a slave to the scale. It’s a tool; it is not your master. While the scale doesn’t lie, it also doesn’t always tell the whole story. If you are exercising and eating well, and you look and feel better, don’t get hung up on what that number says.
For some people, the number on the scale carries a lot of importance, and it can be devastating to see any gain. Keeping in mind that body weight can fluctuate by as much as 5 pounds day to day, I recommend that these people weigh in no more than once a week. Any more than that and the daily fluctuations will drive you crazy.
Other people need a set routine and a concrete, visual daily reminder. They are able to emotionally understand that weight can fluctuate based on factors such as water retention and, in fact, become more in touch with their body by learning how certain foods and behaviors affect it. For these people, daily weigh-ins are fine.
Also, if your goal is not weight-based, but to be able to fit into your skinny jeans, use those as your marker and stay off the scale. If you just want to be toned, measure your inches or body fat percentage instead of weight. Not all goals require monitoring on the scale.
Finally, never become a slave to the scale. It’s a tool; it is not your master. While the scale doesn’t lie, it also doesn’t always tell the whole story. If you are exercising and eating well, and you look and feel better, don’t get hung up on what that number says.
Tuesday, May 26, 2009
Weight Maintenance Trick #2-Goal Setting
I'm the kind of girl who needs something to work toward. The idea of exercising to maintain my weight or for health, while both valid reasons, aren't really enough for me to haul my butt out of its comfy trench on the couch. I need to be working toward something. To that end, I set performance-based goals for myself. I'm always trying to go faster, do more reps, or lift more weight. Recently, I registered for my first triathlon. Knowing there's a race at the end of my training cycle goes a long way toward getting me in my workout clothes and to the gym. Don't forget, reaching your weight-loss goal isn't an end; it's a platform to your next level of fitness.
Saturday, May 23, 2009
Cookout Time!
Around here, Memorial Day weekend is the unofficial start of the summer cookout season. I always look forward to the chance to hang out with friends and enjoy some great food. Here are some of my strategies for staying healthy at these gatherings (without being "that girl" with the food issues).
- Offer to bring a dish to share, and make it a healthy one. A big green salad, a veggie tray with low fat dip, or a fresh fruit salad is always welcome and it's a good way to get in your produce servings for the day.
- Don't get carried away with condiments. Top your burger with plenty of lettuce, tomato, onion, pickles, and mustard, but keep in mind that the calories in ketchup and mayo can really add up.
- If you're having a cold beer, make it a light one and save yourself 80-100 calories. Also, monitor the amount of alcohol that you consume. Not only do those calories add up quickly, with your inhibitions lowered you may end up eating more food than you planned to. A good trick is to follow every alcoholic drink with a glass of water.
Friday, May 22, 2009
Confession #1
It's confession time. I'm a fast food junkie. It's true. I try to eat healthy, but certain fast food items just call my name. Like the Volcano Taco at Taco Bell. I don't know what it is about that lava sauce, but I just have to have it. So how do I reconcile being healthy with my cravings for fast food? First, I plan. At my next meal I'm concious of making it low in fat, calories and sodium. I don't look at one bad meal as the right to eat cruddy food for the rest of the day (or week or month.) Second, I make sure to drink plenty of water to help offset the effects of a high sodium meal. Finally, I relax and don't beat myself up. I focus on making the majority of my choices healthy ones. The occasional Volcano Taco isn't the end of the world.
Thursday, May 21, 2009
Are you on a diet?
Some things I hear on a regular basis:
"What diet are you on?"
"I lost 20(or 40 or 60) pounds on the X diet, but I gained it all back when I went off of it."
"What do you think of the Y diet?"
"I'm starting my diet on Monday."
So, what's the best diet? The short answer is: the one you'll stick with. The bottom line is that I'm not a fan of diets. To me, a diet is something you're on or off of. A diet brings serious restrictions, cuts out certain foods or food groups, and requires a radical departure from your way of eating.
Does that mean that you're free to eat anything and everything in sight? Not exactly. You start off by making small changes. I usually recommend to my clients that they start off by writing down everything they eat in a day: when, what, and how much. Then we take a look at the patterns that emerge. Never eat breakfast? Then the first step is to work in a morning meal. Drinking 3 sodas a day? Start replacing those sodas with water to stop drinking your calories. You get the idea. Once that change sticks, we move on to the next step.
The ultimate goal is to eat healthy for life. By starting with learning your habits and making changes within that structure, you end up with your own personal "diet" that you'll be able to stay on for life.
"What diet are you on?"
"I lost 20(or 40 or 60) pounds on the X diet, but I gained it all back when I went off of it."
"What do you think of the Y diet?"
"I'm starting my diet on Monday."
So, what's the best diet? The short answer is: the one you'll stick with. The bottom line is that I'm not a fan of diets. To me, a diet is something you're on or off of. A diet brings serious restrictions, cuts out certain foods or food groups, and requires a radical departure from your way of eating.
Does that mean that you're free to eat anything and everything in sight? Not exactly. You start off by making small changes. I usually recommend to my clients that they start off by writing down everything they eat in a day: when, what, and how much. Then we take a look at the patterns that emerge. Never eat breakfast? Then the first step is to work in a morning meal. Drinking 3 sodas a day? Start replacing those sodas with water to stop drinking your calories. You get the idea. Once that change sticks, we move on to the next step.
The ultimate goal is to eat healthy for life. By starting with learning your habits and making changes within that structure, you end up with your own personal "diet" that you'll be able to stay on for life.
Tuesday, May 19, 2009
Weight Maintenance Trick #1-The High Water Mark
I've maintained my goal weight for the better part of 2 years, but that's not by accident. Maintaining weight takes thought and planning, just like losing weight. One of the tricks that I use is what I call my High Water Mark. I weigh myself every Monday, and if my weight two weeks in a row is 5 pounds over my normal weight, then I know it's time to take action.
Do I need to start tracking my food again? Do I need to change my exercise routine? It's a good chance for me to take stock and either try something new or correct if I've gotten off course. By having a High Water Mark, I'm able to do something before the healthy train goes totally off the rails.
Does your High Water Mark have to be a weight? Of course not! Everyone's different. It could be a favorite pair of jeans or your 1-mile run time. As long as it's something that signals you to get back on track, it will work. Set your personal High Water Mark and maintain your own results!
Do I need to start tracking my food again? Do I need to change my exercise routine? It's a good chance for me to take stock and either try something new or correct if I've gotten off course. By having a High Water Mark, I'm able to do something before the healthy train goes totally off the rails.
Does your High Water Mark have to be a weight? Of course not! Everyone's different. It could be a favorite pair of jeans or your 1-mile run time. As long as it's something that signals you to get back on track, it will work. Set your personal High Water Mark and maintain your own results!
Monday, May 18, 2009
I'm Not Your Typical Trainer
I'm not your typical personal trainer. I'll freely admit that I'm not a gung-ho fitness buff. Sometimes making the healthy choice isn't the easy choice. And for a long time, I made the easy choices and wound up 35 pounds overweight, unhealthy, and unhappy with my body. The look on my face in these before pictures say it all.
I was working a desk job that constantly stressed me out. I'd hit the McDonald's drive-thru for breakfast, eat a fast food lunch, and dinner was usually pizza or buffalo wings and beer. Add in plenty of candy and sweets. Combine my all-junk food diet with being totally inactive, and it starts to become clear how I got to the highest weight of my life.
I tried various diets and started trying to exercise, but nothing ever stuck. Until the day I couldn't pull on the biggest pair of pants I'd ever owned. That day I decided to make a change. I wasn't going to the store to keep buying bigger pants. I was going to make the changes and get my body and energy back. It took 9 months, with plenty of victories along with setbacks and plateaus, but through eating well and exercising, I got there. I'm an after.
Spending all of those months learning about nutrition and exercise ignited a passion in me. If I could do it, anyone could do it. And I wanted to be the person to help others do it. I studied and received my ACSM Personal Training Certification and began working as a personal trainer. Now I have a job I love and I get to help those I meet reach their health goals. This blog is an extension of that passion. Please check back regularly for plenty of honest information about eating well, exercising, and what it takes to be fit. I look forward to sharing my continuing journey with you!
I was working a desk job that constantly stressed me out. I'd hit the McDonald's drive-thru for breakfast, eat a fast food lunch, and dinner was usually pizza or buffalo wings and beer. Add in plenty of candy and sweets. Combine my all-junk food diet with being totally inactive, and it starts to become clear how I got to the highest weight of my life.
I tried various diets and started trying to exercise, but nothing ever stuck. Until the day I couldn't pull on the biggest pair of pants I'd ever owned. That day I decided to make a change. I wasn't going to the store to keep buying bigger pants. I was going to make the changes and get my body and energy back. It took 9 months, with plenty of victories along with setbacks and plateaus, but through eating well and exercising, I got there. I'm an after.
Spending all of those months learning about nutrition and exercise ignited a passion in me. If I could do it, anyone could do it. And I wanted to be the person to help others do it. I studied and received my ACSM Personal Training Certification and began working as a personal trainer. Now I have a job I love and I get to help those I meet reach their health goals. This blog is an extension of that passion. Please check back regularly for plenty of honest information about eating well, exercising, and what it takes to be fit. I look forward to sharing my continuing journey with you!
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