Archive for exercise

Getting Fit in 2014, Part 2

Part 1 of the plan to get fit in the new year was all about making a gradual adjustment toward eating healthy foods. It’s just one step at a time, eliminating the foods that you know are not doing you any favors.  This next part is about moving your body to the point of sweat. Yes, that is just another way to say “exercise”.

Remember back in school when you had to do P.E. class and you hated it? I remember that too. I was a math nerd, before nerd was even a word, and I hated gym class. Hated the uniforms, hated the calisthenics, hated being chosen last for a team to play whatever game we were about to play. Even in grade school there were kids who could play any sport with ease, and then there were those of us who were lousy at all of them.

Grade school was a long time ago for me, and probably for you too. We have learned since then that there are things we are good at, and hopefully we have learned to value those things about ourselves. I learned to put my math brain to work and built a nice career for myself. I learned to use my caring, coping, and problem-solving skills. But I was still not good at playing sports, and so for awhile I avoided exercise.

Now, here is the magic:  It does not matter that you can’t hit a softball with a bat, can’t make a basket even from 2 feet away, or can’t properly kick a soccer ball. You can still get fit without doing any of those things. You don’t have to go to a gym, either.

There are some awesome workouts from Beachbody now that are only 30 minutes long. Anyone can squeeze in a 30-minute workout, especially one that does not require driving to a gym! Click HERE to get a preview of P90X3 workouts!

Thirty minutes a day. Lots of modifications, so even if you think you can’t do a move, there is an easier way being modeled just for you. Yes, you can get fit – at home – with no gym membership – with no driving – in the sweats or shorts that you are most comfortable wearing. Just you and a DVD player. You CAN do it, the only questions is: Will you do it?

I am starting P90X3 myself on January 20th. Join me! You have a couple of weeks to get the program ordered so you will have it in time – Here’s the link to order the Base P90X3 Kit.. Let me know that you are IN and I will add you to my private Facebook page so we can all encourage each other. I’m looking forward to working out with you!

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Getting Fit in 2014, Part 1

So, let’s say you have decided to get yourself fit in 2014. You are drawing a line in the sand. At midnight, as December 31st rolls into January 1st, you are giving up the sweets, the beer, the fried food. You are going to finally start to exercise. This is your year, and you are worth it.

How will you achieve this thing called fitness? Will you count calories, or count carbs, maybe go Paleo? Will you start doing pushups and crunches, squats and lunges, and jumping jacks? Have you considered this:

“There is no diet that will do what eating healthy does.
Skip the diet. Just eat healthy”

My local produce market just posted that on their Facebook page. Skip the diet. Just start making simple changes to a more healthy way of eating. Replace French fries with a salad. Change out the bacon cheeseburger in favor of grilled chicken and broccoli. As you eat better food, you’ll find you eat less because your body is finally getting what it needs.

January 1st is not quite here yet. You have a couple of days to get ready. Browse through your local produce market. What looks good to you? Sweet potatoes, baked and sprinkled with a little cinnamon, are delicious. Bell peppers and onions are good grilled or sauteed with chicken for simple fajitas, served with salsa on corn tortillas. Oranges, apples, and bananas are popular, easy to take along in the car or to the office, and a better choice than donuts or Danish.

Making healthier choices is an evolution. You don’t have to jump straight to kale and hummus. Make the small changes and gradually try new foods as you go along. It may take a little longer to reach your goal than Plan B – drinking Slim-Fast three times a day – but making the healthier choices will keep you lean for life. The Slim-Fast plan will have you dumping your New Year’s resolution long before we even get to February. Choose healthy!

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Keeping Those New Year’s Resolutions

The days between Christmas and January 1st have always been meditative for me. It is time to buy a new calendar for the wall, and new pages for my planner. I’m running out of time to hit any goals that I may have had for 2013. The new year will arrive very soon, so I am giving thought to what I want to achieve in 2014.

All of the traditional New Year’s resolutions seem to be about health. Typically, we vow to (a) quit smoking; (b) lose weight; (c) eat more vegetables and less fast food; (d) spend more time with friends and family; or (e) get out of debt. Yes, the last two are about health too – in this case, mental health and peace of mind. A new year, a new calendar, means a clean slate. You can start fresh, and re-make yourself into the person you have always wanted to be.

The bad news about resolutions is that you are starting the new year with all the bad habits you had the year before, and probably for a bunch of years before that as well. The notion of a “clean slate” is an optimistic over-simplification.

Ah, but there is good news about resolutions. Who made those bad habits into habits to begin with? Correct, it was you. And since you created the habit of eating too much fast food, you also have the power to un-make that habit. This is excellent news!

I’m not saying that it is easy to break the old patterns that are not giving you the life or the health you want.  I am saying that it can be done and that you are the only one who can do it. Start on January 1st or start now, but start by imagining how much better your life can be. Write down all the great things that will happen when you spend more time with your family. Make it real, imagine yourself already reaping the rewards of the changes you want to make. Write it down, in all the detail you can think of. The more clear you can get about WHY you want to quit smoking, lose weight, or whatever it is for you, the better your chances are of making a lasting change.

Keep that piece of paper, the one listing how great it will be to reach your goal, in your wallet so you will see it often. Or tape it to the bathroom mirror so you start and end your day looking at it. Use it as a bookmarker, type it into your screen saver, just get it in front of your eyeballs a few times a day.

Most people don’t make it through January without giving up on their resolution. You don’t have to be one of those people. I am rooting for you. You can do it!

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Tony Horton, Bringing It Again With P90X3

Once upon a time, I was lean and active. You could even say I was athletic, although I have no discernible physical talents.  The point is, I was strong and healthy, firing on all cylinders, bright-eyed and bushy-tailed, clear-headed and sharp.

Then, maybe 10 years ago or so, all that nice clarity and brightness started to slide.  I ate chocolate-chip cookies for breakfast, nachos for lunch, and pizza at dinnertime.  I didn’t work out, and for some reason I was gaining weight. I didn’t eat all of that stuff every day, of course, but there was enough “low-nutrition” food in my life to cause problems. I was sluggish, didn’t sleep well, had headaches, and started feeling depressed.

Then I heard about workout programs that you could do at home, with  no gym  membership and little equipment. The name of the company that produced these programs was Beachbody.

The first Beachbody program that I bought was Power 90 Master Series (P90MS). At the time, I thought “Master” meant it was intended for older people, like those of us past 40. No, it turned out that it was for graduates of the original Power 90 who wanted more of a challenge. The P90MS workouts are tough!

I still have those P90MS DVD’s in my collection of Beachbody workout programs. My nephew started using them during the summer. So far he has lost more than 30 pounds and has graduated to the Extreme version called P90X.

The newest member of the Power 90 family is P90X3, released two days ago. The workouts are 30 minutes long rather than 60 or even 90 minutes like some of the P90X sessions. The shorter time makes it accessible even to those with hectic schedules. Most of us can’t drive to the gym and back in less than 30 minutes – so why spend the time behind the wheel when you could be finishing your workout instead?

Not to worry, you don’t have to have mastered P90X before tackling the P90x3 program. In fact, it’s the other way around. Once you have conquered P90X3, your next step forward would be P90X or P90X2.

I just ordered my copy of P90X3. Shipping is free right now, and if you order through a Coach (like me!) you also get a free bonus workout DVD called “On One Leg” and a free P90X3 hat ($24.95 value)! You also get free coaching when you sign up with a Coach so let’s get you started!

Click here to read the US News & World Report interview with Tony Horton about P90X3

Click here to order P90X3 – and have me as your Coach!

Click here to sign up for a free TeamBeachbody membership, with me as your Coach.  That will give you access to contact me for more information.



 

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Do You Keep Track?

One of the very best ways to fail at getting fit, losing weight, or improving your health is to not keep track. You can tell everyone you know that you work out for an hour each day, six days a week – but do you, really? Let’s see, you always take a rest day on Sunday. But, you missed your workout on Thursday last week because you felt lousy. Yesterday you missed another one to attend a co-worker’s birthday bash. Neither of those misses was planned, they just worked out that way because that’s how a busy life goes.

On the nutrition side of things, you’re pretty sure you take in about 1,800 calories a day. Do you, really? Calories are much harder to keep track of than workouts, because they happen so many times each day – and how many calories are in one apple, anyway? Clearly some apples are bigger than others, so there is always a bit of guesswork. Calories also happen in different places throughout the day. Breakfast at home, a little Starbucks stop on the way to the office, a doughnut during a meeting, lunch wherever you find yourself at lunchtime, and so on. Even if you try to add it all up at the end of the day, it is really easy to forget some things. Consider the last time you stopped at Costco. How many calories could be in those samples?

What can you do? It would be a pain to write down every single thing you eat or drink every single day and then go look all that stuff up and try to figure it out. You are right, it can be a pain. What about writing everything down one day a week, just as a reality check? Put a sticky note on the kitchen counter and one on your desk at work, and jot down everything you eat or drink that has calories. Or, track everything on your smartphone, either in a note or using an app like MyFitnessPal. Give the phone a chance to really be smart once a week. At the end of the day, tally it up. On days you think you’re around 1,800, are you really? Adjust accordingly, and keep track again one day next week. Repeat as necessary.

For tracking workouts, I’ll share how we do it at my house: we use a paper calendar on the refrigerator and a sheet of little stick-on stars. Did a workout? Give yourself a star! It’s simple, it’s flexible, and it’s right in our faces. I hit 5 workouts last week, so I have 5 little silver stars for the week. There are bonuses to keeping it on the fridge, of course. Maybe on days I do not work out I should open the refrigerator a little less often. We also keep each other on track, since it is clear and obvious who worked out and who did not.

One of the basics of managing anything is measuring it. After all, you manage your weight by measuring it on the scale once in awhile, right? You manage your blood pressure by having it measured. You can manage your fitness goals by tracking at least these two important components, diet and exercise, regularly.

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Day 30 – Keeping Healthy Through December

November is ending, and we are officially engulfed in the holiday season. Thanksgiving is in the rear-view mirror, along with the infamous Black Friday shopping frenzy.

December is not usually considered a big month for health and fitness; it’s more about the celebration. It’s a time of indulgence: over-indulgence, self-indulgence and indulging others. There are parties to attend, presents to buy, travel to be with family – or sometimes travel to get away from family. It is often a fun time, but usually not a time of year that encourages better health. When we indulge, we tend to bulge.

How do you keep your fitness goals but still enjoy the holidays? First, decide what you want from your December. This works best if you write down the things that are absolutes for you. Maybe your list includes “I will not gain even one pound in December!”, like mine does. Or it could be “I will stick to a set amount for gifts, and will not go over that number!”, or “I will eat whatever I want at my sister’s party, but I will not overeat at the office party this year.”  Whatever is a must-do for you, write it down. Now you know that everything else is negotiable.

Second, decide what you can do to make your must-do goals happen. To support my goal of not gaining even one pound, I joined a challenge group that was posted on Facebook, pledging to run at least one mile every single day in December. That means I will run even if it is cold, or raining, or I just don’t feel like it. There is no decision left to be made; I already decided. Running will happen. What will you do to make sure you hit the goals that are absolutes for you? Write it down. Your brain will get clear about what it has to do when it can see what you decided.  Sounds ridiculous, but this actually works. Let your brain know that You. Are. Serious about this.

Third, set yourself up to succeed. Put that written stuff where you will see it every morning. Tape it to your mirror. Take a photo of it with your phone and put it into a reminder so it pops up at you every day. Post it on Facebook so your friends will know, and ask them to help you stay on track. Do the same for them! There is power in making your goals public. Post your goal in the Comments under this post, and the other readers and I will help you stay on track.

Small actions, done every day, compound over time into big results. You can stay well in December, and you can hit that goal that you wrote down. Welcome to the holidays!

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Black Friday Sale Without the Store

Yes, Beachbody is selling some awesome workout videos and gear at big discounts in honor of the Black Friday tradition.  Since the sale is on-line, there won’t need to be anyone reporting to work on a holiday when they can be home with their families.

Are you ready to move your fitness forward? Check out the sale!

The deals won’t last, and even if they did the sale ends on December 2nd – so if you are interested, don’t wait too long!

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