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 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!

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?

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!

Shift Your Focus to Feel Better and Reach Your Weight Loss Goals

All week I’ve been writing about exercising even when you don’t feel like it. How developing a mini workout for those days is a great idea to keep you on track for your goals and to teach you to listen to your body.

That’s all great, but if you are going to mope around and focus on your pain or nose or whatever ailment you have during that mini workout you won’t get the maximum benefit from it.

A major part of your plan should include deciding you are going to shift your focus from not feeling good to something—anything—that feels better, that gives you a little bit of pleasure.

For example, you might go for a stroll around the block for your mini workout. If during that stroll you continue to think about how bad you feel...your aches, pains, stuffy nose, whatever...chances are really good that you will just feel worse when you get back to your front door.

What if you allowed yourself to be distracted for those 5 minutes? What if you consciously choose to look for things to distract you from your discomfort? You notice the blue sky, the fluffy clouds, the birds singing, kids playing, the music playing on your iPod, the pretty flowers, interesting shapes and patterns, the scent of a neighbor’s wood fire. ...Now when you get back home you probably feel a bit better...maybe even a lot better...just because you took your mind off feeling bad!

So now you get the double benefit of moving your body and feeling emotionally better—because you made a decision to feel better! Practice distracting yourself when you don’t feel good...not with food, but by noticing things around you that you appreciate, things that are beautiful, pretty, pleasing to you in some way.

As you practice this “art of distraction” you can shift that into looking for things to appreciate all the time. Doing this you will notice that you feel better more and more of the time.

This is not to say that you will feel on top of the world all the time...that’s not a realistic goal...but when we feel better we find it easier to stick with our weight loss goals. This is different from feeling numb...from pushing down our negative feelings...this is one tip that can actually help you to feel good!

And speaking of feeling good...check back tomorrow when I talk about celebrating your success!

Weight Loss Success Tip: Learn to Read the Signals from Your Body

I was really good at ignoring the signals from my body...it didn’t serve me, but I didn’t realize that at the time. I thought I was being a “good soldier” marching on, pushing through pain and illness...but what I found was I got hurt or I got really sick...to such a degree that I couldn’t workout for weeks or even months. Obviously this did not help me in maintaining my health, fitness or weight loss goals.

Many of us are in the same boat—we ignore the messages our body is sending—we eat even when our body is full, we sit on the couch when our body wants to move, we stay awake when our body tells us to sleep, or we march on when we need to rest.

Exercising is a type of stress. We stress our muscles when we exercise. This is not a bad thing...it just is. To increase our muscles we actually (literally) tear them down a little. Then when they grow back they are stronger. But our body also needs rest in order for the muscles to rebuild.

Sometimes our lives are so stressful that we just can’t physically handle a workout. On the other hand, sometimes by getting in a good workout, we actually RELIEVE stress—especially if our stress is more emotionally based.

That’s another reason to have a mini workout plan that you can activate on days when you feel like you can’t or don’t want to exercise.

So if you normally workout for 15 or 20 minutes a day...have a 5 minute plan...it might be casual stroll around the block, or deep breathing and yoga poses.

If after the 5 minutes you feel drained then listen to your body and stop. If you feel better, then try another minute. Keep checking in with your body...if you are feeling good go for another minute, if not: stop. By checking in and listening to your body you will begin to know the signals it is sending and sometimes, practically without knowing it, you will have done 15 or 20 minutes when you started out with the intention to only do 5!

An important part of this is to not dwell on feeling like *&^% while exercising. Tomorrow we’ll talk about shifting your focus to other things.

For Weight Loss Success Move a Little Even When You Don’t Feel Like It: Why????

Yesterday I encouraged you to come up with a plan that you can take on the days when you don’t feel your best so you can move a bit more than you would maybe want to, but not as much as your normal workout routine.

Today I want to explain a bit about WHY this is important.

We create patterns in our lives...and sometimes those patterns, or habits, are not in our best interests. Many of us have developed a pattern of not exercising...so it is possible that we wake up “not feeling good” as a way to avoid having to exercise.

Why would you want to avoid exercising when you have made a commitment to improving your health?

Pleasure: it could be you are not enjoying the exercising you are doing.
Interest: it could be you are bored—you’ve been doing the same routine for too long

Either of these reasons will lead you to want to pull the covers over your head...and if the only way you have given yourself permission to not exercise is to be sick or injured, you can actually manifest an illness or injury that will keep you sidelined.

On the flip side of this, if your body is really sick and sending messages to take it easy and you disregard those messages and push through the pain you could make yourself more sick or injure yourself.

By moving a little bit, you are sending a message to your subconscious that you are serious about meeting your health, fitness and weight loss goals.

By making it a mini workout you are taking it easy and being gentle on your body...and allowing for the possibility that you will feel better...by moving around (you may be surprised at how often this is the case!) You are also mixing up your routine a bit which can help if boredom with your routine is part of the problem. At the same time, by being gentle you are taking care of your body and by slowing down it gives you an opportunity to listen to and learn from your body thereby minimizing the chance of injury or illness.

So whether you are not feeling good physically, or it is an emotional, subconscious effort to avoid exercising, by coming up with a mid-level plan you can move towards your weight loss goals and have the success you are looking for!

Tomorrow we’ll talk about how this helps us learn to read the signals our body gives us...and why that’s important.

I Feel Like Cr—ud, Do I Really Need to Exercise Today to Have Weight Loss Success?

Don’t feel like exercising because you don’t feel your best? Pretty common condition...whether it is from the common cold, or over indulging, or over doing, or...you fill in the blank...there are plenty of reasons we might not feel so hot.

The question is, do we use those reasons as “excuses” to opt out of our exercise routine or do we push through?

I used to think it was one or the other—that if I couldn’t work out to my fullest, then what was the point? I had lots of coaches tell me “no pain, no gain”...and I still hear that from some big named fitness gurus out there.

Now I know better. Maybe it is wisdom that comes with age...but really it is also wisdom that comes from having lots of injuries as a result of pushing through instead of paying attention to the messages from my body.

That doesn’t mean that just because you don’t feel at your peak you should throw in the towel and hit the snooze button.

Think about a way to have some middle course of action...some plan that lies between a full-on workout and crawling back into bed.

Make a commitment to move your body just a little bit today...no matter how you feel physically, mentally or emotionally. I call this the “one jumping jack theory”...whether it is literally doing one jumping jack, or it is 5 minutes of stretching, or a short stroll around the block, pick some small step you can take that is more than doing nothing, but less than your normal workout.

Tomorrow we’ll talk more about WHY this is an important tool to have in your weight loss success arsenal!

Fun with Fido Follow Up: More Weight Loss Success Tips

Yesterday I mentioned that a recent study in Great Britain showed that people who have dogs...well, people who WALK their dogs...get more exercise than people who workout at a gym, or on their own.

OK, no big surprise I guess...after all, Fido has to pee and last I checked, is not too keen on the subject of toilet training. My dogs thought of the toilet as a giant water dish, nothing more.

Of course if you have a fenced yard, you can let Rover roam there and do his business...but still getting out with him and moving both your bodies is a fantastic experience. Whether it is running, walking, or playing frisbee...as long as you aren't just standing in one place you will be getting exercise and fresh air. A good combo.

Well one of the things that makes exercising with Spot, well spot-on, is that it is fun and short! You don't have to make a huge time commitment out of it which is a HUGE lesson for exercise-phobics and fans alike. Throw on your shoes, grab the leash and take a quick spin around the block a couple times a day and you're good.

Whether you have a dog or not, we can all take this advice to heart. Instead of thinking we have to set aside an hour and have a big routine...break it up. Get 15 minutes in...heck, if you need to, get in 5 minutes several times a day. Every minute that you are moving is a minute that you are getting healthier, fitter...and it all adds up for weight loss success!

The big lessons here for losing weight--small bits of activity are just fine...and have fun--bring some joy into your life when you exercise and you are apt to do it, even if you are pressed for time.

Oh--and if you don't have King to get you moving, you can always "borrow" one...check out your local animal shelter...many of them will have a program where you can help give their animals some love and exercise. OK, that may take a bit more time than the quick trip around the block, but it is a way to get fit, get some love, and give back all at the same time!

Too Much Exercise Can Stop Weight Loss Success

I know this goes against conventional wisdom...but lots of "conventional wisdom" is not wise--as in, not true.

My own personal experience has proven to me that working out more does not necessarily result in weight loss...or even fat loss...but recently that theory has been supported by others so I wanted to share that with you.

I watched The Ellen DeGeneres Show the other day...I Tivo it, so don't ask me what day it actually aired! One of the guests was Jason Bateman. Jason is now 40 and was mentioning that he runs 6 miles a day and still isn't the weight he would like to be.

Hmmm. Is the answer to give up? Is the answer to run more? Is the answer different exercise?

Well, it is definitely not either of the first two! Exercise is great for our bodies and our minds, even when it doesn't appear to be getting us to our weight loss goals. And if you enjoy running, then run by all means. As for me, I don't enjoy running. Well, that is a massive understatement. I don't mind a short trot to the car or mail box...things like that...but actually running??? For exercise? Yuck. Double Yuck.

Whether you like running or not, the answer is NOT to increase the distance or time you are running.

Sometimes you can be getting too much exercise...or at least, too much of a particular type of exercise.

There are (at least) two different schools of thought about what is the best exercise for dropping fat. One group claims that cardio (or aerobic exercise) is the way to go. The other claims that strength training is the best way.

It really isn't an either or situation. Like most things, there is no one perfect answer for each and every body. But in general, a variety of exercise is the best for overall health. Some aerobic and some strengthening as well as stretching is going to be the best solution for long-term health and fitness...including weight loss success!

Brett Blumenthal wrote in her blog on Sept 24 a great article that supports that yes, you can overdo the cardio. I love the title "Ma'am, step away from the treadmill!"

In it, Brett supports my findings..."there is no need to do more than 30 minutes of cardio...when you workout" and she continues "If you are trying to lose weight, yet you aren't seeing results, it may be because of too much cardio."

What happened to me, and happens to a lot of people--especially overweight people who are trying to lose weight fast--is we get injured. This can happen from too much cardio and from not stretching properly before--AND AFTER--your cardio session. Especially if you are extremely overweight you need to be careful about your workouts. You will have faster success if you take it slow and build up your strength and energy rather than getting hurt because you pushed too hard. One injury, even a "minor" sprain can set you back for weeks and really derail your progress.

The other issue most of us run across is getting bored. So, if Jason enjoys running 6 miles a day and it feeds his spirit, awesome! But if you don't like it, or you are bored at the thought of running (or walking) over and over every day be sure to mix it up.

The best exercise for weight loss is a routine you can keep up. That means have FUN! Do something you enjoy. Add some variety to your workout. Yes, get some cardio and by all means get some weight training in...and some stretching.

You don't have to do it all every day. And you don't have to be an expert at it.

Start where YOU are. Do what YOU are capable of. Then increase it a little bit every week. The key is to move your body...be more active...and have fun while you are doing it and you will have weight loss success!

Are You Trying To Lose More Weight?

One of my readers asked me an interesting question..."Are you trying to lose more weight or are you happy being healthy?", and as it would happen I was discussing this with a friend earlier today...isn't it grand how things work?...but that's a topic for another blog!

So here is the long answer...as I am prone to do.

I am very happy with being healthy. That was, and is, my number 1 goal. I feel better, am able to do pretty much everything I want to do, I am off all medications...hard to ask for more than that!

I am not trying to lose weight...I am just doing what it takes to be healthy. In small increments. It does not consume my life...or my day.

In response to that, my body will seek whatever is the best level for it. Which may be to stay where I am, but for now I do appear to be continuing to decrease my fat and increase my muscle at a gradual rate.

Do I want to drop even more fat? (I think is the bottom line question)...yes, maybe, sometimes, no...hunh???

Most of the time I am pretty happy where I am. I can buy clothes in "normal" stores. I can eat whatever I want, etc, etc, etc...all that good stuff.

That being said, I would be less than honest if I didn't admit that from time to time I look in the mirror and think..."hmmm, another 10 pounds would be good," "wow, that knee is looking fat today," or "geeze louise, I wish my upper arms didn't flap around in the breeze so much."

I pretty much recognize that those days it really has nothing to do with my weight...it is the old emotional baggage that was behind why I put on weight in the first place.

So on those days, I choose (usually) to be gentle with myself, nourish my body with good and healthy food, move my body around and do something that will nurture my spirit too.

What I will NOT do is panic, beat myself up, or go on a massively restrictive diet or engage in a punishing exercise routine. I know from experience that those methods do not work for me.

Do I ever fantasize about having 6 pack abs? Sure! I also dream about what it would be like to have size 6B feet or to look like Christie Brinkley. Ain't gonna happen!

While I can't actually ever have B width feet or look like a super model, I could have the abs...if I really wanted them. For me the trade off in time and energy and limitations that it would take to get 6 pack abs just isn't worth it. I have lots of other things I want to do with my life that are MUCH more important. So, I put it into perspective and ask myself, "What do I really want?" 6 pack abs doesn't even make my top 100.

So that's the question I would have you ask yourself--what do YOU really want? If you really want 6 pack abs--then go for it! Find the right coach (that would not be me!) and pursue that goal with a passion. If on the other hand, you want to be healthy and finally be a weight that allows you to live your life, have the energy to do what you want to do, feel good while you are doing it and not have to be a slave to diets or a prisoner to food any longer...then stick with me, kid and Refuse To Diet!

Weight Loss Proof: Look Beyond the Scale

Amanda Wicker is a weight-loss success story having dropped 130 pounds using diet and exercise. While I put much more emphasis on change your thought patterns to achieve in permanent weight loss, I agree with the points she brought up this month about looking at other measures of success beyond the scale.

Amanda admits that she has at times given the number on the scale too much power--a very common occurrence! I once was as addicted to the number on the scale as I was to food--often getting on it 3 or more times in a day. And that doesn't count the times I got on and off, moving the scale a few inches trying to find the "sweet spot" on the bathroom floor!

If you are going to weigh yourself, do so no more frequently than once a week. Anything more often doesn't accurately reflect "real" weight loss and can be demoralizing or lead us to false conclusions about what does or does not work for us.

So if you have reached a plateau or not...be sure to use gauges other than the number on the scale to bolster you during your weight loss journey--and for the rest of your life!

Some suggestions from Amanda are:

• Make a list of non-scale victories...I fit into my skinny jeans; I exercised 2 days in a row; I passed up the sweets at the office and didn't miss them; I drank more than my minimum in water today; I went for a walk when I was having a desire to eat that was totally emotional--and it helped! You can keep this in your food journal or a separate document. When you write these victories down say them aloud and express gratitude for that win!
  
• Use a tape measure and take your measurements once a month. Keep a record so you see the progress. Include the basic chest/bust, waist and hips...but also measure thighs, calves, upper arms, neck. One of my big surprises is the necklaces that I can wear now that I thought were tiny before! (Hey--there's another non-scale victory!)
• Track your body fat percentage. This is a better indicator of fat dropped which is what we really want to achieve...muscle does weigh more than fat.
• Check to see if you clothes fit better or if you could go to a smaller size.
• Are you able to exercise longer, harder with less effort?

I'll add to that, check in with yourself and see how you feel...physically, mentally and emotionally...are you feeling stronger, more in control, better about yourself and the choices you are making, empowered to live better...when you are improving your feelings you will be improving your body size, too!

Above all, keep up the good work! You are doing great! Certainly don't give away your power to change your life--not to another person and certainly not to a box called "the scale"!

Benefits to Exercise: Weight Loss and Beyond

Benefits to exercise include stronger muscles--and it is true that muscle weighs more than fat...and bigger muscles burn more calories than weak muscles!

Other benefits are stronger bones, if you are doing weight-bearing exercises.

People who exercise regular sleep better at night, have better endurance and more energy during the day.

And even though it may seem counter-intuitive, exercising regularly can actually reduce your appetite!

So what if you are exercising and not losing weight? What is going on with that?

It is possible to increase your activity level and not see a corresponding drop on the scale. And this can be very discouraging if you think that exercise is the answer to dropping pounds.

First realize that exercise all by itself may not be enough to bring about weight loss.

That doesn't mean you should stop exercising! There are lots of benefits to exercise that go beyond the scale as mentioned above.

It may be that you are at an exercise plateau...you may have to vary the routine, try a new exercise for a while just to break it up. Or increase the intensity...your body may have gotten used to the level you were at. Can you easily hold a conversation while working out? Then you need to bring it up a notch.

Be sure you are breathing. And that's not meant to be funny. Sometimes we hold our breath when working out and that is not good.

Take lots of deep breaths through your nose while you exercise. Use your diaphragm. Increase the oxygen to your body's furnace and it will start to burn hotter.

If you still aren't losing weight (and you really, objectively have fat to lose) be sure that you are really open to the possibility of losing weight and gaining health. Go back to mindset! It truly is where it all begins!

Shop Around Before Joining a Gym

More on this series about exercising for weight loss

If you are considering joining a gym be sure to shop around. Things to look for include

• Do they offer a variety of memberships that fit your financial and time budget? For example, some offer part-time memberships where you can go 3 times a week and save money.

• Am I comfortable with the people who are working out when I am most likely to be there? Some gyms cater to all women, and most gyms have a different client base at different hours of the day.

• Check out the locker rooms and showers--are they clean? Even if you don't want to dress there, it will help give you an idea about the cleanliness of the other facilities.

• Does the gym offer training on the equipment--if they don't, unless you are an expert already, don't spend another minute there!

• Does the gym offer classes that sound interesting to me--aerobics, spinning, yoga? Is there an extra fee to attend classes?

• Does the gym have personal trainers that I can tap into? Is there an extra fee?

• Does the gym offer child care if you need it?

• Does this feel like a supportive environment?
  

• Is the gym location convenient from home or the office?

• Look at what your City or Town has to offer--sometimes they have a gym or "recreation center" that will provide the services you want, for less money.

The most important thing is to move, to have fun and keep with it! Make a small commitment at first...build that into a habit and then grow that. These small changes will yield big results!

Should I Join a Gym to Lose Weight?

Continuing our discussion about the best exercise for weight loss...

Now that you have answered the questions to assess your preferences, let's talk about options.

If you are comfortable working out in public you might consider joining a gym. If you are not comfortable working out in public "no way, no how"...will talk about some other options tomorrow.

Some advantages to joining a gym:

• you will meet other people and have a social connection as well as get exercise
• you will get encouragement and support from people you meet
  
• a degree of public accountability
• they provide the equipment (and they should provide instruction)
• accessibility--some gyms are open 24/7! So you can workout on your schedule
  
• there may be classes to help provide variety to your workout
• if you don't know what activity you enjoy, a gym can be a place to experiment and figure it out!
  
• sometimes paying for something makes us more likely to stick with it!
• a lot of gyms have saunas, whirl pools and swimming pools--things you probably don't have access to otherwise

If you like variety and are social a gym might be a great fit for you. But just because you are not social, don't discount a gym.

Gyms can provide structure if that is what you want, but they also allow you to workout on your own...to your flexible schedule.

If you like having music, some gyms pipe it in...others only have music during a class...so you can have quiet or your own tunes if you prefer.

Remember, you can always try a gym out...it isn't a lifetime commitment! You can change gyms if this one doesn't work for you...or if you find that you prefer to work out solo!

Questions to Ask Yourself About the Best Exercise to Lose Weight

Following up on yesterday's post about what is the best exercise for losing weight--

Ask yourself a few questions to help determine the best exercise for you. Really think about the questions and honestly answer them. There is no right or wrong answer...so it is important that you truly reflect on what is true for you. Don't let any answer keep you from exercising. There are ways for everyone to exercise--even if you have little or no money, time.

Do I prefer a formal or organized program? This could be a class, a DVD you follow or an appointment you make with a trainer or friend.

Or do I prefer an informal program like walking around my neighborhood...one that has more flexibility in scheduling or is self-directed. Challenge here is will you stick with it?

Do I like to exercise with other people? Do I like the social aspect? The camaraderie?

Or do I prefer to exercise alone? Do I like to listen to my music or inspirational CD, or just be quiet while I exercise?

Am I comfortable working out in public? Is "public" okay if it is a gym, but not in a park (or vice-verse)? Is "public" okay if it is a controlled group, like all members of the same sex or all people who are overweight?

Do I stick with tasks better if I make a public commitment? Accountability to others can be a big motivator for a lot of people.

Or am I good at sticking with commitments to myself and that is enough? If you think you are...how many times have you committed to losing weight or exercising and "fallen off the wagon" in the past? Is it possible that support and/or accountability are things that will help you?

Do I want to learn something new, or is there something in the past that worked for me that I'd like to get back to?

Do I like loud and/or really active movement, or do I prefer quiet and stretching type movement.

How much time do I have to commit to exercising every day? Does that include dressing for exercise and the time to get to my exercise destination...gym/hiking trail/friend's house...?

How much financial investment can I commit to for exercise? To buy proper attire so I am comfortable and safe, any memberships or instruction--whether in person training or DVDs or CDs, any tools like weights or an iPod.

Are there types of exercise that I just can't stand? The obvious response to that is don't go there then!

However, if you say you hate all exercise I'm here to tell you that you have to get over that! Or as Dr. Phil would say "and how is that working for you?"

What Exercise is Best for Weight Loss?

The best exercise is one that you will actually do!

OK, that doesn't really answer the question...so here goes...

The simple truth is there is no one "best" exercise for everyone. Because we all have different body types, lifestyles, abilities, preferences and time available no one can honestly give you a pat answer.

I can tell you what works for me. I can tell you things that have worked for me in the past. And I can tell you things that have not worked for me in the past.

That is true for most people who offer advice on exercise...including a lot of professionals!

You are the best person to determine what will be the best for you...and there are some questions you can ask yourself to help determine your preferences if you don't already know.

Tomorrow I'll go into more details about the questions...until then, think about this--

What kind of activity do you enjoy? What about exercise do you not enjoy? Are you solitary or social? How do you best stick to commitments? What kind of time and financial budget do you have for exercising?

15 Minutes to Health

Take 15 minutes every day to take care of yourself by getting a little exercise.

Yup. I said 15 minutes.

You don't have to dedicate hours every day. Hey, if you have the time, energy and desire to spend hours exercising every day that's great. I sure don't.

Will I have six-pack abs or "buns of steel" by exercising 15 minutes a day? No.

But will my health be better? Definitely yes!

I'm not a doctor or a nutritionist or a exercise coach...but I can tell you what has worked for me--someone who struggled for YEARS...who exercised for hours...who starved herself...and who had NO success with that route!

Now I typically spend about 30 minutes--including a warm up stretch and cool down. Not bad.

I started with 15 minutes. And I was in so much, um, "discomfort" that I did a lot of that sitting down! It was by taking this small step that I have been able to achieve dramatic results! 120lbs dropped to date. Improved energy. Better moods. It is all good!

So whatever condition you are in--start there--but START!

Listen, if your health isn't worth 15 minutes a day then you aren't serious about improving your life...go ahead and wait for the magic pill...and while you wait you'll be getting older and probably heavier, too.

Remember: the only one who can move your body is YOU.

Not Everyone Can Be Skinny!

Heck, some of us don't want to be "skinny"...we just want to as healthy as possible for us!

I've said it before, I will never be a Miss America-type beauty. I don't have the bone and muscle structure for it. That's okay. I'm grateful for my strong body...it has carried me around for a lot of years now...this was part of the huge shift in my mindset that allowed me to lose 120 pounds...loving my body as it is, not hating it for what it never can be...

Reading the paper today I was reminded about my own exercise philosophy--MOVE MORE...using the one jumping jack theory!

It doesn't have to be a lot. This sentiment is echoed by Dr. Tedd Mitchell in his new book Move Yourself: The Cooper clinic Medical Director's Guide to All the Healing Benefits of Exercise (Even a Little!) Whew! That's a mouthful!

In a nutshell--science shows that even small amounts of moving your body yield big results--in health, quality and length of life. The catch? Moving consistently (not the same movements mind you, just moving more.)

Dr. Mitchell's book gives specific guidelines based on 4 decades of research.

I love this "Genetically speaking, not everyone can be skinny, but everybody can be fit." Hurray! We do not have to be the round peg trying to fit in the square hole! Just be the best round peg you can.

Another favorite, "It's been said that your health can be judged by which you take two at a time--pills or stairs."

I vote for stairs!