Wednesday, April 20, 2011

5 more motivational tips

On my last post, I listed 5 tips that successful people do to in order to make healthier lifestyle changes. (click here to go to the post).

Well, I've got 5 more, as promised:

1. They use a workout log
It can be as simple as writing your workouts on a calendar, or as elaborate as using an online log (I like dailymile)

2. They get a support system
You might have to go out and look for one (ex, finding a group to exercise with) or if you're lucky you'll have it right there at home!

3. They use pedometers
If you're just starting out at creating a healthy lifestyle, using a pedometer is a GREAT way to constantly remind yourself to get moving!

4. They get adequate sleep
There's always reasons to stay up, but if you want to be healthy, go to bed! No one, I repeat, no one feels like exercising when they're sleep deprived. Don't make it harder on yourself than you have to. (Not to mention that studies show lack of sleep makes it hard to lose weight)

5. They don't skip meals and they drink plenty of water
I don't think I need to elaborate!

While every tip may not work for every person, there is a common thread among the tips & the people who are successful. They're determined, organized and they have support. Remember this - if you're truly ready to make a change, nothing is going to stop you. So get out there, and get healthy!

Did I miss a tip? Share with us your experience!

Sunday, April 17, 2011

5 Motivation tips

Lately I've been thinking a lot about motivation. What will motivate my clients to get healthy, and more importantly, stay healthy for life.

I don't have all of the answers, and because everyone is different, what works for one person won't for another.

But, there are some things I've noticed most successful people have in common that's helped them make healthier lifestyle changes.

Here are 5 things that successful people do to make a healthy lifestyle change:
1. They have their life prioritized.
This means they know where fitness is on the list. Some things are going to take priority, but not everything. So, when something low on the list comes up, they can say no to it and not feel guilty.

2. They've realistically set their goals & have them in writing.
We all know writing goals down makes them more 'real', so I ask, have you written your health & fitness goals down? If so, where are they? Display them somewhere so you can see them!

3. They plan their week, including their workouts (they don't just hope for the best).
You can't just hope exercise happens. Believe me, if you leave it to chance, chances are you will NOT exercise. Plan when, where, what, you'll be doing.

4. They have a back up plan for when things go wrong.
We all know life rarely goes according to plan. So, have a backup plan for when this happens. Example: plan on walking outside but the rain got in the way? Put in a DVD & get moving. Simple!

5. They've set a goal like a 5k.
No, this isn't redundant, it's different than having goals. Set a specific event in the future, like a 5k, to work toward. If you have a set date to get fit for, you're more likely to get that workout in even when you don't feel like it!

I've got 5 more tips on the way, so make sure you come back!

Monday, April 11, 2011

Let's talk nutrition

Did you know there are 3,500 calories in just one pound of fat? I don’t know about you, but that makes me stop and think before I eat. Things like “are those chips really worth it?” run through my head.

I’m not telling you to never eat chips, but knowing that it takes a loss of 3,500 calories to get just ONE pound of fat off, makes some foods look less appealing to me!

When trying to lose weight, it’s difficult to lose and keep it off with just diet or just exercise – that’s a lot of calories to cut back or burn alone. It takes a little of both to succeed long term.

Here’s what I mean:

If you’re trying to lose one pound per week (1-2 pounds lost per week are ideal), and you cut out 300 unnecessary calories from your diet (one donut or two cans of soda) and spent an extra 200 calories through physical activity each day, you would lose one pound every week.

That’s an awfully lot easier than trying to cut out 500 calories every day or burning 500 calories through exercise (think running 5 miles/day).

If you’re trying to lose weight, look at your food intake and find something you’re willing to cut back on. Move more every day to burn calories. You’ll be surprised how much easier this is than you thought.

If you have a story about how you've lost weight through proper nutrition and exercise, we'd love to hear it. Share with us!

Wednesday, April 6, 2011

Take the next step

So, you've set your goals and you've started becoming more active, what's the next step in the process? Start adding regular, formal exercise sessions into your routine. You'll also want to start implementing better nutrition. Here are some tips on how to start; of course, before you do any of this, consult with your doctor.

1. Start doing cardio 20-30 minutes, 3 times per week
Once you're aware of getting more activity, it's time to add a little more. Cardio will burn calories and get your heart & lungs stronger.

2. Twice per week, add some resistance training
You can do this on the same day as cardio or on a separate day. Resistance training will strengthen and add to your muscle mass (no, you won't become a bodybuilder!). The more muscle you have, the higher your metabolism, which is very important -- especially if you're trying to lose weight!

Resistance training can be done with body weight, bands, dumbells, stability balls, etc. If you have no idea where to start, there are hundreds of exercise DVD's, or you can contact us!

3. Make small changes in your nutrition
This is a critical piece to losing weight and getting healthy. Because you've been keeping a food journal, you can see where you need to make adjustments. If you're like most, you'll need to add more fruits & veggies. Also, make sure to ALWAYS eat breakfast, lunch & supper. It's a good idea to also add a mid morning & mid day snack if you're hungry.

Another important tip about nutrition -- get used to grocery shopping! Planning ahead and having food in the pantry will help you from grabbing fast food on the go.

If you're struggling with this process, it's a good idea to consider having a professional help you implement these changes. Working with a trainer and/or a dietitian, even just for a little while, can save time and can ultimately save money. They'll show you exactly what you need to do and walk you through the process to make this a lifestyle. a lifestyle

Monday, April 4, 2011

Staying motivated to be healthy

How do you stay motivated to keep exercising and eating healthy? Believe it or not, everyone, even long time exercisers, has to work at staying motivated.

1. Find an activity that you enjoy
For example, if you love being outside, don't go to a gym, find outdoor activities.

2. Mix it up
Don't do the same exact workout, week after week, month after month. Change it up a bit once every 4-6 weeks. How? One simple way is to use the FIT approach: Change Frequency, Intensity and/or Time (how long you exercise).

3. Make yourself do healthy things, even when you don't feel like it!
If you're inconsistent, you're not going to see results. What does this mean? You aren't going to stay motivated to keep going! Seeing results is the biggest motivator. If you're consistant and you're not seeing results, something isn't quite right and you either need to re-evaluate what you're doing or enlist the help of a professional.

4. Join a group
If you're part of a group that is working towards the same goal, even if it's as simple as getting through a brutal 1 hour fitness class, you'd be surprised how helpful & motivating it is! Knowing you're not the only one out there working is nice; plus, you may make a new friend or two.

5. Exercise the same time of day
If you're a morning person, workout in the morning. If you're not a morning person, like me, do it either first thing when you get home or at lunch. Make it a priority!

6. Subscribe to a healthy cooking magazine
You'll have an endless supply of healthy recipes and you will never get bored! My favorite is Taste of Home Healthy Cooking magazine. It's got tons of really great, easy and healthy recipes every issue.