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!

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...

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!

Exercises Anyone Can Do for Health and Weight Loss Success

As you know, I do not believe in being a slave to the gym. That doesn't mean that we don't have to move our bodies in order to be healthy. It does mean that we can find quick and easy solutions to exercise that help us to be fit and lose weight.

If you think that you can't stand to exercise, or that exercise has to be time-consuming, or expensive, or requires a ton of special equipment...then it is time to change your mindset about exercising. Does 15 minutes a day in the comfort of your own home sound good? It does to me...and that is what I do...what has allowed me to drop 125lbs.

I have met some wonderful folks who can help you with exercises...I do believe that variety is great...and that no one exercise is perfect for every single person. That's why I will refer to various exercises and coaches. Find the one(s) that work for you...the best exercise for weight loss is the one that you will do!

Gena Livings is an awesome personal trainer whom I have met. She has a great mindset as well as body...I was talking to Gena recently about Isometric exercises...one of the reasons I like isometrics is because anyone can do them. They require little or no equipment. You can do lots of isometrics just by using your own body. They are easy on our joints. They are also easy to adapt to your physical condition...and as you get stronger they will grow with you.

Because of this, isometrics are good if you are on a financial budget--you don't have to go to the gym or buy a lot of equipment.

Isometrics are good if you don't want to exercise in public--again, no need to go to the gym...you can do these in the privacy of your own home...even if you live in a studio apartment.

Isometrics are also great if you aren't in the best physical condition...whether it is from an injury, surgery, lack of exercise or obesity...anyone can start with isometric exercises.

Isometrics use one of my basic tenets..."start where you are"...no matter where that is! You can always get better, as long as you start!

Anyway, I was talking to Gena and I told her I was looking for a great resource on isometric exercises to share with my readers. I was so excited when Gena created a special blog post on isometric exercises. She provides info on what isometric exercises are, and she gives specific exercises for arms, legs, back, abs...your entire body. Be sure to check out Gena's blog and put her exercises into practice...you will feel yourself getting stronger! And being physically stronger is a great step for your health and weight loss success!

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!

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!

Thank You Academy, or And the Winner Is...

Did you enjoy the Academy Awards last night? I did...I almost didn't watch but heard that they were changing up the format and so I decided to check it out. Glad I did.

Why? Well, besides learning a bit more about the movies (I don't get to see movies much these days!) I got a couple "social ah ha" moments out of it...

What do I mean by a "social ah ha"? For me, it is the light bulb moment that is more than just a personal revelation (or ah ha), but one that gives me insight into what is going on in the world today. Or at least the USA.

This is going to be a longer than usual post...but it struck me deeply...

• Dreams--have them and use them for success.
• Be true to yourself. Be authentic.
• Be grateful for everything in your life. You never know what/who is going to inspire you to greatness.
• We are craving intimacy, closer contact.
  
• We are looking for reassurance that all is well in the world and that is reflected in our fondness for nostalgia.

All the people who were up for awards (the known and the less known) had a dream. And they stuck with that dream and acted upon it.

I even enjoyed the variety of styles of dress among the men and women--especially when it was obvious that it was a fit specifically for them. Think of Mickey Rourke and Penelope Cruz. Very different and each unique and well suited for them.

I loved when Andrew Stanton (winner for Best Animated Feature) "Creative seeds are sown in the oddest of places" as he was thanking his high school drama teacher for casting him in Hello Dolly.

The change in the stage format was a much more intimate approach than years past. It brought the audience closer to the host. It made it easier for him to communicate with the audience. And it brought the live audience closer to the television audience. And the groups of presenters for the acting awards spoke directly to the nominees. There was a deep, personal connection that struck a chord with the nominees and allowed us at home to feel like we knew both the presenter and the nominee a little bit better. Much different from showing a clip of the movie. Focus was on the person, not the movie.

The entire show was a throw-back to the 30s & 40s. From the song and dance numbers to the crystal curtain. It was nostalgic, reassuring, opulent.

What does this have to do with health, wellness and Refuse to Diet?

• Set your dream (goal) regarding your health and weight--and stick to it. Live it every day and you will achieve it.
• No one diet, exercise or fitness program works for everyone. Know yourself and choose a plan that will work for YOU, your lifestyle and your goals. And don't try to look like anyone else...instead be the best YOU that you can.
• We all have so much to be grateful for. Sometimes things that seem small or like a long time ago can be the catalyst we need for change. Sometimes things that even seem like negatives...look for the positive. And when you realize you were inspired by someone--let them know it!
• Make an effort to connect with at least one other human being--directly. That real connection can make all the difference in how you feel. Focus on people--not food.
  
• In times of uncertainty we look for things that give us comfort. That can be food--which might sabotage our health goals. What other ways can you give yourself a sense of security? Remember to celebrate your wins, recognize and reward your achievements
  

Oh--and the maybe obvious point is about the change in format in general--sometimes we have to change things up. Variety. Spice. Keeping things interesting and continuing success.

So be open to new ideas. Try some new things out. Change up your exercise routine...especially if you are getting bored. Boredom is a motivation killer!

It is Too Cold to Exercise Outdoors

What do you do when it is too cold to exercise outdoors?

Everything is relative, so for you "too cold" may be quite warm for someone else...the actual temperature is not the point!

If you feel that it is too cold for you to be exercising outdoors, no matter what the thermometer says, you can modify your routine and safely move your body indoors. Or take the opportunity to "mix it up" and do something completely different!

• Walk around your house...vary your path to prevent wearing a path in the floor! Be sure to stretch, just because you are indoors does not mean that you don't have to warm up those muscles and tendons! Change your pace, include stairs if you've got 'em.
• Put on some music and dance, dance, dance! It is a great way to get your heart rate up and move your body. And if you pick a favorite it will put a big smile on your face, too!
• Put on an exercise DVD and follow along.
• Practice yoga, breathing exercises or other slower paced movement programs that you might not be able / willing to do outdoors.

Have fun and move!

Walking for Weight Loss, Part 2: Variety is Key

I regularly walk around my neighborhood. I have found a couple paths that I take on a regular basis.

By having a couple different routes that I know, I can mix it up and still know that I can make the walk, and I can make it in the time that I allow, give or take.

Some of the walks are a little bit longer. Others have more hills. Some take me by a favorite park or garden. I really like the variety that provides--helps keep me from getting bored.

I also like to mix up the time of day that I walk. That way I get to enjoy watching the kids getting ready for school one day and the sunset the next.

Heck, if I was going to do the same route all the time I could just be on a treadmill.

About once a week I like to take a special walk on a trail. I find that I get a different energy being out on a trail. And I love being able to see that I now can walk further on the trail then I used to -- or I can go faster, or more easily.

I have a favorite hiking trail that I frequent, but I have found some others. Just like the neighborhood routes it is good to have a variety.

These walks are reserved for days when I have more time, because I have the transit time to get there in addition to the actual walking time.

Stay tuned for tomorrow's Walking for Weight Loss Part 3--why is walking a good choice no matter your fitness level