Weight Loss Success Despite No to Workout (or Desire to!)

Some days on my weight loss success journey are harder than others. And sometimes the idea of working out exhausts me. When that happens, I ask myself a question before moving on.

Could this "exhaustion" be mental or emotional rather than physical? If I wasn't exhausted before the idea of a workout then the answer is almost always "YES!"

Rather than appealing to my intellect with all kinds of facts about how exercise will actually energize me, or if I want to be healthy I have to move my body (all true), I fight fire with fire--I go for an emotional response.

No, I don't yell or cry, cajole or beg, but I apply my '1 jumping jack approach.' Somedays, it is literally,

"OK, so just do 1 and if you are still exhausted you can quit"

...and somedays I repeat "and 1 more...and 1 more...and 1 more" until I have completed a good healthy workout!

This morning part of me wanted to do my 15 minute routine, but another part of me clearly did not. 3 minutes in and that part was ready to quit. So I told myself "1 more set, then if you really want to stop, you can." Suddenly, I was at 10 minutes, so I said, "awesome! 2/3 of the way there, you can do 5 more minutes!" And I did. :-)

This journey to health and permanent weight loss success is not a straight line. Sometimes we have to learn how to maneuver our hearts and minds, as well as our bodies, along the path.

Weight Loss Success Tip: Do a Little Dance

The most important thing to remember about moving our bodies for our weight loss success is to have fun! I've been playing in the pool this week and a friend of mine was so excited because she got a workout in by dancing around the house!

What you do is not nearly as important as just doing something. Do something you enjoy. It can be the same thing every day or it can be different.

One of the reasons dancing works so well for weight loss success is that you can vary it so easily! Just change the music and you tend to move differently. So enjoy lots of different songs--long and short.

Get down tonight!

Weight Loss Success Resolutions for 2012

Resolutions are not really my thing. They remind me too much of diets--which are definitely not my thing! That being said, so many people believe in resolutions and that the best thing to drop unwanted pounds is to write resolutions for weight loss success I decided to give it a go.

I actually made 12 weight loss success resolutions. Seems like an appropriate number for 2012. I know that by following these resolutions my health will be better.

I divided my resolutions into 3 categories with the most important category being having the right mindset for weight loss, followed by resolutions for moving my body in order to have weight loss success and finally (and arguably least important) resolutions about what goes into my mouth.

But don't look for a list of specific exercises I will do, or a list of foods I will eat, or a list of foods to avoid. All of my resolutions deal with attitude, because I know that my positive attitude is much more important for my weight loss success than following a litany of rules and regulations about how much/when/where I will exercise or eat.

If you want to read the full resolutions, you can hop over to my main site RefuseToDiet.com.

I'd love to hear about your weight loss success resolutions--or if you didn't make any resolutions I'd love to hear what your thoughts are about them and how your weight loss journey is going!

To a healthy, happy New Year!

RIP Weight Loss Inspiration Jack LaLanne

Jack LaLanne has died at age 96.

This one remarkable man did more for health and fitness than countless others combined. He proved that anyone could change their body. He demonstrated that we are not doomed to be unfit merely because the calendar marches on.

One of my favorite memories of LaLanne's "stunts"--events he held to further health and fitness-- was watching him pull boats while swimming...he did this stunt numerous times to celebrate different events in history. (See a list of his feats)

While I never was into body building, nor can I claim to be nearly the fitness fanatic that Jack was, he certainly was an inspiration to me. In fact I remember one time while in college when some friends and I went out to the lake on a boat...when the boat died what did I do? I swam it in to shore. Granted, it was 1 boat with only 5 people aboard...but I felt pretty buff doing it!

Thanks Jack for the inspiration and the memories.

Weight Loss Tip: Games People Play

We all know that moving our body is an important aspect of gaining fitness and losing weight, but for a lot of us "exercise" is a dirty word--even if it is more than 4 letters long.

The absolute best exercise for losing weight is one that you will do...so figure out a way to make it fun. The goal is to have you enjoying your life, not dreading it! Active games are one way that we can get fit by moving our body while making it fun.

Whether you want to play tag or Frisbee with your kids, get on the swingset at the local playground (they don't call it an exercise yard except in prison!), pick up a racket for tennis or badminton or a paddle for your kayak, canoe or even for ping-pong...playing is good for your body, your mind and your spirit!

Dr. Daniel Amen who is a specialist in brain and brain chemistry says that playing increases blood flow to the brain and our ability to process. Active play typically requires coordination of eyes, hands and feet. So don't pooh-pooh sports like badminton and ping-pong any more--they can be great ways to get fit and stimulate your brain.

BTW, did you know actress Susan Sarandon is a big fan of Ping-Pong? In her words, the sport is "the most fun way to stay in shape." If you want to join Sarandon at the table, find a club by going to usatt.org.

Put Yourself on the Schedule for Weight Loss Success

From personal experience, I know that if I don't schedule when I am going to move my body, it just doesn't happen. Somehow they day has gotten away from me and I crash on my bed one pooped pup.

To assure that doesn't happen, I plan my exercise routine for first thing in the morning. Well, second. First I drink a big glass of water with a squeeze of lemon...then I put in my 15-20 minutes routine. Then I know it is done and I can check that off my list for the day.

It is great to start my day with 2 positives within the first half an hour--really sets the tone for success!

You are as important as any other person, business or task. You schedule in other meetings and commitments...and you can schedule yourself in, too. Maybe you don't want to exercise first thing in the morning like I do (and so does the First Lady, btw)...that's okay, but decide when you will and then put it on your schedule so you don't "forget" or have the day slip away from you!

Weight Loss Success in No Time

Don't have a lot of time to devote to the gym? Well, the good news is you don't have to!

The way to improve your fitness is to move your body regularly, but that doesn't mean you have to sweat it out pumping iron a couple hours a day.

If you are just starting out then start off slow. Don't try to add an hour of exercise to your routine all at once--chances are you won't keep with it. Instead, commit to 15 minutes a day. In the beginning don't worry about working out hard, just get up and move--and have fun with it! The biggest challenge for most people is making the initial change, so make it an easy change to stick with. You will have MUCH better results if you consistently move your body for 15 minutes every day than you will if you exercise for 2 hours once or twice a week.

If you are already exercising but find that you are running short on time, either you don't have more time to add to your workout, or you need to cut back on the time you currently spend moving, then bump it up just a notch for just a few minutes. You can actually get a better cardio workout in by alternating high intensity (faster speed, steeper incline) with lower intensity (slower pace, level terrain.) You can do this walking in your neighborhood or on any number of machines like treadmills or cross-country ski trainers--and even in the pool (well, you can't adjust the incline but you can alternate your speed and you can add fins or hand paddles to work different muscles.) 20 minutes will actually give you a really good work out!

In just 15-20 minutes a day you can actually make a big difference in your health and you will start to see results in your fitness level and your weight loss success! And, as the saying goes, nothing breeds success like success!

It's OK to Refuse to Diet

I just read another blogger's post giving us permission to Refuse to Diet...since he was touting "my" line I of course had to read his take on it.

His site is more about exercise, but he admits that most people can't fit in an hour every day--a realist in that regard. He also mentions that counting calories isn't the answer...after all

let's be real, you won't be able to count calories for the rest of your life.

Yes, I agree moving your body is important for your health, and yes I agree you don't have to exercise an hour ever day, and yes I do not believe counting calories (or fat grams or carbs) is the answer. So while we are on the same page so far, that is where our paths start to diverge.

The answer from this guy is the typical mathematical equation...eat less and move more. Not bad advice, it just isn't really the answer. Real weight loss success (by that I mean the permanent kind...not just another roller coaster ride down a size and up two) is determined by our mindset, not the stuff we put in our mouths or what we do with our bodies. It starts with what we put in our minds!

This guy's solution?

be careful what you eat after 4 p.m. and don't overeat. Eat until you get comfortable and not until you get full.

Said like someone who has never had a weight or eating problem!

If you only have a couple pounds to lose, or if you have a temporary weight gain then losing weight can be a simple formula...but if you have carried excess weight most of your life despite your efforts at dieting...or if you weight a significant amount over a healthy amount...then "being careful" to not overeat is waaaaaaay too much of a simplification.

I will say I like this guy's low impact exercises, so go ahead and check him out at http://www.guampdn.com

Low impact exercises are so important when you are just starting out or if you have a lot of weight to lose. Face it, if you are carrying 40, 50, 100 or more extra pounds that is already a lot of impact. Definitely check out isometric and other low impact exercises but also be sure to just move in any way you can...whatever YOUR body will allow. Do it for your health, and yes, it will help you to lose weight too.

Yes, by all means, Refuse to Diet...but don't set arbitrary rules like be careful what you eat after 4pm or don't eat after 7pm unless you believe that is something you can keep up with 80% of the time for the rest of your life! I use 80% as my benchmark because I know there will always be exceptions (life happens, you know what I mean?) Besides, arbitrary rules are...well, arbitrary. They don't take into account YOUR life, your abilities and your lifestyle.

Start with your mind...figure out why you want to lose weight, recognize what may be holding you back...and become a conscious eater. Engage your mind and you WILL lose weight.

If you want specific tools to help you figure this out, check out my book, Refuse To Diet, available on Amazon. And if you have any questions about the worksheets that I developed to help me in my 125 pound weight loss journey let me know...I'd love to help!

InexpensiveTools for Health and Weight Loss Success

We all can use some toys, *ahem*, tools to help us in our quest for health and weight loss...but knowing what products are worth it, are safe, give you results can be a challenge...and then there's the cost.

Well...one of my favorite stores, Gaiam, is offering a sale and I wanted to give you a heads up! (Don't you just love a sale???)

If you aren't familiar with Gaiam, here are some of the reasons I love them:

Loads of cool Fitness Products from clothes & shoes to exercise equipment
Oodles of Health Products whether you are looking for pain relief, massage, alternative therapies
Variety of product types--videos, books, hard-to-find products
Environmentally conscious Green Products (recycled or natural elements= low impact on the earth)

Now through next Monday (July 26) Gaiam is having a sale on a variety of items that will help you reach your health and fitness and weight loss success goals...here's some of my favorites:

Yoga kit for beginners...includes a mat, block, strap and workout DVD by yoga guru Rodney Yee. This mat is different because it is marked to help you know where to put your feet and hands during poses...awesome for beginners when you can't have a teacher right there correcting your position! Fitting with the Refuse to Diet theory, these workouts are geared to be 20 minutes in length so ANYONE can fit it in to their schedule. Sale price for the kit is $12.98 (that's about what I paid for my basic yoga years ago!) A small price to pay for a great tool that can help you get in some great exercise and vary your routine...which is one of the best ways to meet your fitness and weight loss goals.

"CorePlus Reformer" this piece of equipment simulates the workout you'd get with a Pilates reformer...developed in conjunction with Pilates pro Mari Winsor (Winsor Pilates anyone?) you get the reformer and instructional DVD...note, they're telling me inventory is limited on this one, so hurry if you want the benefits of a Pilates workout in your own home...for under $30!!! Small and easy to pack you can take this with you on vacation or business trips.

Adjustable Yoga Sandals help stabilize and align your body and also stretch your feet and toes (if you have any toes that touch or cross over this can help but note it may take a little getting used to!) This is another Limited Inventory item and at only $32 I can see why!

Deep Penetrating Light Therapy OK, this is a bit pricier...but if you have health issues like depression, muscle or joint pain this RED and infrared light therapy machine may be the ticket...the light goes deep into the tissue and stimulates endorphins (those feel good chemicals) which helps block pain. The light also stimulates cell regeneration which can reduce wrinkles...less pain AND fewer wrinkles? Sounds good to me. Normally $369 but use the code "JULYSAVINGS" and get $30 off! BTW...this is FDA approved...and can be used on your face, arms, legs...we all want to look as youthful as possible and if aches and pains are keeping you from moving your body (pain is one of my biggest weight loss challenges!) this could be just the ticket.

Wooden Drying Rack I debated whether to include this...after all it really won't help you lose weight...but I love mine and you can save $10 so I thought what the heck...it saves energy and space...I get to dry clothes in a compact space and not have them shrink...AND they don't wear out as fast as when you put them in the drier so I save money that way too. Remember to use the code "JULYSAVINGS" when checking out

Not sure what you want, go to Gaiam and look to see what other deals they have...you'll see my BalanceBall Chair on the cover (among other things) but remember, this sale ends MONDAY!

Did I tell you, be sure to use the code "JULYSAVINGS" at checkout? That way you get the best deal so don't forget...and share the savings by telling a friend...maybe a new workout buddy? Then come back and tell us what you got and how you like it...

Dancing the Night and Fat Away

Last night the Celtic Rock group, The Elders, played in town. It was a fantastic night for the event...nice and cool which gave extra incentive to get up and dance!

I feel really fortunate to live in a town that provides fun entertainment during the summer for free. And at concerts like this where we are encouraged to dance we get entertained by the musicians and people watching and if we loosen our inhibitions just a little bit we can burn off a few calories at the same time without going to the gym!

Moving our bodies can be a lot of fun...and if you aren't able to get up and dance, then do what you can. Clapping and swaying to the music, stomping feet and waving arms in the arm all count as moving your body--especially compared to sitting like a log in front of the television.

And you also get at least a short walk in from the car to wherever you are seated...

Make events like this special. One family had a little table with candles and flowers...others at the top of the rise had pop-up rain/sun shelters...bring the kids and wear comfortable clothes.

One word of caution--at this event they were selling ice cream...and I'm sure most venues will have some great treat. You don't have to NOT have it...just make it a conscious choice and realize that you probably won't be dancing it off, even if you dance all night long. My friends bought some and shared it...that worked out really well. They all got some of the great treat, but no one got weighed down. One good thing about treats at these sorts of events...they come with portion control!

Enjoy the events, dance and get your oxygen pumping and muscles moving...and you'll go to sleep with a smile on your face...and maybe wake up with a little less fat on your body!

Fear and Money Challenge Health and Weight Loss Success

I've been having a lot of shoulder pain lately. Certain motions were excruciating, in fact, which kept me from doing some exercises. Which frustrated me and hindered my health and fitness goals.

Why I waited so long to see the Chiropractor about it, I don't understand. After all, aren't I the one telling other people, "sometimes we all need help--and there is no shame in getting the help you need"? Of course...and the cobbler's kids are the ones without shoes.

Actually, I do know a couple reasons I waited so long:

1. Fear
2. Money

These are probably the two biggest reasons most people do, or don't do, things in life.

In this case I was afraid that he would tell me there was nothing he could do...that I had damaged my rotator cuff. On the surface that seems like a reasonable fear. But I had had a similar pain in the other shoulder a couple years ago that I was able to heal without surgery. So why was this time different? That I truly do not know.

That's the thing about fear. You can intellectually know that the fear is not reasonable, but that doesn't mean the fear will go away. For me there was enough gear of potential surgery that I put off seeing my healer until I couldn't stand it any more. Not smart. I could probably have fixed it a lot more quickly if I had not been so stubbornly stuck in fear.

Then there is money. Going to see a doctor costs money and even though I pay through the nose for health insurance every month I basically have catastrophic coverage. I am very glad that I haven't had to use it, but that means I am really paying out of pocket for my visits to the Chiro...so I wasn't thrilled with the idea of dropping a couple hundred bucks over the course of treatment. Of course, that is not a bad price to pay when considering the alternative (massive pain and/or surgery.) And, if I had gone in sooner, it probably would have been fewer visits and less money.

We do the same thing with our weight loss goals...we put off buying the right shoes because we don't want to drop $100...and then we injure our bodies because we don't have the proper support. We are afraid that we will look stupid at the gym because we are fat...so we don't go...and we stay fat.

We all, myself included, deserve to remember that our fears are in our head...and as real as those fears may be, they can be overcome. And usually, when we face them we are so much better off. The truth is rarely as scary as the stuff we make up in our imagination!

We also deserve to remember that the sooner we act, generally speaking, the less it is going to cost us in the long run. I'm not saying throw money around like there's no tomorrow...I'm just saying we deserve to look at the dollars we are spending now (or could spend now) and compare it to the real cost of not taking that action. In my case, getting proper medical care, but it could be buying healthier foods, proper exercise attire, getting some training on how to get the most out of exercise equipment, or even investing in cooking lessons. All these things cost money, but in the long-run will save us money, enable us to reach our weight loss success goals and enhance our lives. And quite possibly save them!

Mixing Up How I Move It to Lose It

This week has been hectic...but then if I'm being honest it seems like every week is hectic!

That means I have to make a conscious decision to move my body more and to set that as a priority...

In the past, it was easy for me to say I was "too busy" to exercise...or I was "too tired" because it had been a long day.

Because I have shifted my mindset for weight loss and now look at this as a health journey and that I deserve to have a healthy, energetic, slender body I know that I must make being more active a priority.

Really, this turns out to be a selfish thing...I just feel better when I move every day. Sure, some days I'm tired or it doesn't seem like I can fit it in...that is when a little creativity and determination come in. It is easy to get out of the habit if we don't make our health a priority.

So this week I committed to walking every night and doing at least 15 minutes in the morning. Every night I've gone for a nice long walk. By going with a friend who has a naturally quicker pace than I do it is easier for me to push this to a brisker, slightly-hard-to-breathe pace than my usual casual stroll! And one day this week I actually pushed her, which was a fun turn around!

Every night we drove to a different location for our walk. This gave us variety in the terrain and also in the views. One night we saw this incredibly beautiful, vibrantly colored bird that neither of us recognized. (Well, I recognize things like robins, herons, pelicans and not a whole lot more!) This inspired me to do a little research online...I found it...we say an Oriole...and since birding isn't my thing I have already forgotten which type of oriole it was! Oh well...I didn't know we had orioles here in Colorado, so I learned something and I am definitely on the lookout for it again!

Today I will be working in the yard most of the day, so my morning routine was just to stretch and get prepared. Tonight I might just have a casual stroll...again, to stretch out a bit...since I will have been digging and hauling for many hours during the day.

By having this variety...and even more...I keep it interesting and keep myself motivated. I make moving my body fun and therefore I keep at it! I love walking in the cool evening air and enjoying the sunset or dusk falling over the mountains. It is just one of my favorite times of the day. It also has the added benefit of getting me up off my chair (where I am most days since I work at a computer)...instead of moving from computer to couch and watching television, I am outdoors!

Pick a couple different places where you can walk (or ride your bike or whatever)...how can you get more variety into your activity? What fills you with awe or wonder or joy? What inspires you so you want to do it again? Those are the sorts of activities that, even if they aren't officially "exercise" can count...they get you moving your body, exchanging oxygen, and break you out of the rut of being at home or indoors.

I think I'm ready to tune up my bike and try that next week--how about you?

Self Propelled: Earth Week Tip for Weight Loss Success

It seems we drive everywhere. I see parents driving their kids a couple blocks to school. We park as close as possible to the door of the gym where we go to work out. Here's a simple tip that will help you with your weight loss goals and help the earth too...just in time for earth week--get into "People Power."

By that I mean walk, pedal, skate...do something to get yourself from one place to another that is not dependent upon your car.

OK, I know we are busy and don't have a lot of time...but we are exercising to increase our health and lose weight...so how about 1 day a week your exercise is to walk (or bike or skateboard) to the store. If you live too far away or that seems like too much, try parking a couple blocks away. That saves the environment and gets you some exercise without taking up a ton of time.

Try walking the kids to school instead of driving...you might just start a healthy habit that will help curb the trend of ill health and obesity in our nations' children.

Not only are we building our muscles and improving our lungs, we are reducing our need for fossil fuels. So you save money and help clean the air at the same time!

Exercise Tip for Weight Loss Success: Stretch It Out

When I say to stretch it out I'm not contradicting myself about not needing a long workout...I'm talking about stretching out your muscles.

One of the biggest mistakes people make, especially as we get older, is we think we can just exercise without stretching. This is a way a lot of injuries happen. And injuries can keep us for exercising at all...which definitely inhibits weight loss success...and besides, they don't feel good!

So warm up your body before you exercise, and also cool down when you are finished.

What makes a good warm up and cool down? That is going to vary depending on the level of activity you are going to be doing and they type. In other words, if you are going to swim for an hour, you need a different warm up then if you are going for a walk around the block.

For your stretch, focus on the muscles you will be using during the workout. In other words, if you are going for that walk around the block, stretch out your calves...probably not as critical that you stretch your arms and back. If you are doing a longer walk, or more of a power walk or hike then be sure to stretch your arms and back lightly as well...get your whole body loosened up because you will be moving all those muscles.

If you have a particular area that has been prone to injury in the past, spend a little extra time stretching it.

Once you have stretched, start your activity at a gentler pace for a bit and then pick it up. This is your warm up period. If you are just starting your fitness routine, you may only get through a warm up--for now! That's okay. Start where you are right now...keep at it, avoid injuries by stretching and you will be amazed in a couple months when you look back at the progress you have made.

Exercise Tip for Weight Loss Success: Mix It Up

While it is important to find exercise that you enjoy and that feels good for you, it is also important to mix it up.

You want to eat a variety of foods because you can't get all the nutrients your body needs from eating the same thing over and over...besides, eating the same thing every day would get boring.

Similarly, you want to move your body in different ways in order to achieve the best health. You don't have to become a body builder or be able to swim like Michael Phelps...but mixing it up will allow you to be the best all-around YOU possible.

If you like to walk, mix that up by putting on some tunes and dancing. I do it at home with the blinds drawn ;-) but it is pretty amazing how it works our bodies differently. Even though you think you are mostly using the same muscles--your legs--you will find that you are using some different ones, or stretching those muscles a little differently.

If your exercise routine is to ride the stationary bike, you might try a real bike. Not only does it feel different on your legs, you get a different sense of freedom on the road than in the gym.

If you find your workouts are really active, take a class in T'ai chi or one of the other martial arts...or check a DVD out of the library and follow along. Or try yoga...for some good stretching and a different experience.

If you always workout on your own, try something with a workout buddy. Sometimes have a friend to exercise with can be just the ticket. Maybe it is one person or a group...maybe a class...or even a personal trainer...just having someone else there sharing the experience and the health goal can be fun.

Be willing to experiment...will there be exercises that you don't enjoy? You bet! But you might just find something else that you do like. Be creative...it could be jumping rope or swinging a hula hoop. By mixing it up, you will use more muscles which will result in better fitness overall, and help reduce injuries. You'll also prevent boredom!

Make it a goal to try one new form of exercise this week--and let me know what you did!

Exercise Tip for Weight Loss Success: Choose What's Right For You

Continuing on yesterday's theme of the best exercise for losing weight is the one you will do, it is important to try different types of exercise--and pick a couple things that you enjoy.

It doesn't really matter what your high school P.E. teacher told you was the best exercise. It doesn't matter what your siblings, spouse, or friends like to do. What matters is what feels good to YOU.

Some types of exercise are better for building our endurance...these are things that bring your heart rate up for a long period of time. This could be walking, jogging, running, bicycling, swimming, skating, dancing...even cleaning can fall into this category.

Other types of exercise are better for building up our muscles for strength. Weight training does not have to literally mean going to a gym and pumping iron. "Weight training" can be accomplished at home with little or no real exercise equipment. You can use your own body weight and things that you have around the house--like canned goods or bottles of water--instead of weights.

Gaining health doesn't have to take tons of time or money. Find something that you enjoy doing, and start small. Do what feels good for your body right now...realize as you drop weight and get in better shape your tastes might change!

Exercise Tip for Weight Loss Success: Start Small

The best exercise for weight loss is the one you will do.

Sounds pretty simple, right? Well, it is true. You will lose more weight doing 5 minutes of something you love to do then you will pledging to workout for an hour every day.

Start small.

I subscribe to the "one jumping jack theory" which is based on a fitness study done years ago. It actually tracked the results of two groups of people. The first group committed to doing a single jumping jack every day. The second group committed to a daily one hour work out.

Guess who lost more weight over the period of the study? Yep...those jumpers!

A lot of the people who made the big commitment just couldn't keep it. Hmmm...that sounds familiar...but that would be another blog entirely. So rather than doing a partial workout, they just didn't do any workout at all. Kind of the "go big or go home" mentality.

On the other hand, it was pretty easy to get in a jumping jack. You don't even have to put on any workout clothes if you don't want to. And after doing one, what's another one...and another...and how about a push up or two.

Interesting, isn't it?

So start small. Commit to something that you absolutely, positively can do. And then do it.

Once you have built that small activity into your life, you can bump it up just a little bit more.

Is this going to give you 6 pack abs overnight? Heck no! But it just might keep you off the weight loss roller coaster ride of up and down the same 10 or 20 pounds!

Avoiding Injury for Weight Loss Success

Yesterday I mentioned how important it is to keep going...to not let injuries be an excuse for not exercising. I know I did that for a lot of years and it sure didn't help me to reach my weight loss goals...and watching these Olympians who have been injured get the help they need to keep going has really helped teach me a big lesson...about perseverance and about accepting help.

But truly, the best thing is to avoid getting hurt in the first place if at all possible.

Frankly, excess weight carries with it risks and challenges without adding injuries. And carrying extra pounds makes it easier to get injured in the first place.

The goal then is to get our bodies moving to the best of our abilities so we can experience weight loss success (which feels great, btw) and improve our overall health and fitness.

One of the best ways to prevent injury is to have some variety in your workouts. Not only is this a great tip for preventing injury, it is a great weight loss tip as well because by varying your routine you keep it more interesting. More interesting means you are more inclined to do it. More inclined to do it, means you will have faster and more consistent results.

Now that's a gold medal finish!

So while I have a routine I do most days, this morning I was part way through and just was not being inspired. So I stopped for a minute and asked myself what I wanted to do...and I realized I wanted to go for a walk. Now, it has been a cold winter here in Colorado and I am not normally a big cold weather and icy roads walker...but it felt so good. The air was crisp, the sky was blue...I got to visit with horses in the pasture. It was definitely the perfect exercise for me today.

Think about what would feel good to you...some days perhaps it will be to take a dip in the pool and feel that refreshing water. Other days maybe you too will feel the call of a walk...or a bike ride. Have a variety of "tricks up your sleeve" so you can experiment...some days doing yoga or T'ai Chi to a DVD may be the perfect ticket...other days it may be to dance to some music--even getting out a "Sweating to the Oldies" video with Richard Simmons.

The bigger variety in your workout routine, the more different muscles you will use. That will help build your overall health and fitness...and strengthen parts of your body that you didn't know could use it!

Weight Loss Tips Learned from the 21st Winter Olympics

Keep going.

Sounds simple, but it is a big tip that if followed will lead to your weight loss success.

It is one of the things that worked for me...of course it applies to all areas of our lives, but sometimes we fail to see how it applies to losing weight...or maybe it is just that we are hoping for a magic bullet. No, that couldn't be it, could it?

Look at the athletes in the Olympics...they have really inspired me, not just by their abilities, but because they really exemplify this idea of keep going, despite injuries, falls, and personal mishaps.

I know how challenging it is to keep going...I suffered my share of injuries over my life. And when injured it is hard to keep moving. Let's face it, if you are struggling with wanting to lose as much weight as I was just MOVING can be a challenge.

One important point...don't interpret "Keep going" to me, through the pain and despite all injuries! You WILL have to modify your activities if you are injured...think of the short-track speed skater JR Celski...incredibly this young man had a severe injury just a few months ago...and still is a medalist at the Vancouver Olympics.

He did it with a lot of help...and specialized workouts and therapy.

On the other hand, Lindsay Vonn, the awesome downhill skier who hurt her shin in a practice run just before the Olympics...she needed rest to heal. (Truth be told, that was in order for JR the first few days, too...it just wasn't as publicized because that was last fall!)

We can all take a lesson from this...when injured work with a professional who will guide you as to just how long you need to rest. This might be a doctor, a physical therapist or a trainer. Then, start working out again...but modify your workout...workout different muscles, keep moving so that you don't suffer a further setback.

Bottom line...the lesson learned from the Olympics: don't let an injury become your current excuse to not work out! Adapt your routine. Consult with professionals--get the help you need. But keep on going all the way and you will cross the finish line to weight loss success!

Weight Loss Tip: Celebrate Every Success—Even When You Feel Like *&^%

This week the focus has been on exercising even when you feel like *&^%...of course I’ve never been there ;-) We talked about the importance of having a mini workout, why you might be subconsciously not wanting to work out, about learning to read the messages your body is sending you and shifting your focus to help you feel mentally better as well as physically. These are all fantastic tools you can use on your weight loss journey.

Today I want to encourage you to celebrate all these successes...no matter how big or how small you think it is.

Even if the only exercise you did today is 5 minutes, I encourage you to celebrate it. If your first inclination was not to move at all, then you have made a step towards your weight loss goals which is awesome.

More important than that even is that you kept a promise to yourself!

How many times have you promised yourself that you would lose weight, eat right, exercise? And how many times have you broken that promise to yourself?

It is important that we develop a new habit...a habit of making small promises that we keep. That helps stop the little voice inside that reminds you of all the times you didn’t keep your promise.

A crucial element to the success of his new habit is celebrating your success at keeping the promise. Don’t choose to belittle your success by saying it was small or easy. Give yourself a big pat on the back, a round of applause! Woo Hoo! You are moving forward! You can do it! You ARE doing it! This time IS different!

Do something every day...even on days when you just don’t feel good...do some little something every day that moves you towards your health goals...and then CELEBRATE it! Build up that database of successes. Write it down so you remember later: Wow! Today I did 5 things that moved me towards my health goals. Or Fantastic—today I moved forward with my fitness goals!

When you move forward and take care of your body and treat yourself lovingly...you will naturally make more and more decisions that are healthy. You will choose better foods and choose to move—even just a few minutes more than you might have otherwise.

And as you learn to listen to your body you will know when you are truly sick and should just get back to bed—and that is to be celebrated too. By NOT listening to your body in the past you allowed it to get into the condition it is...by NOW listening to it, you can make dramatic, healthy improvements and you WILL achieve the healthy, energetic, slender body you deserve—and that is surely something to celebrate!