We breathe by nature. We don't have to think about it.
What would happen if we didn't breathe?
Of course, if we could hold our breath long enough we would die. But long before that we would be building up the supply of carbon dioxide in our system. Carbon dioxide is the waste product we exhale.
Carbon dioxide is also the chemical the food industry uses to put the "POP" into our soda--the bubbles.
Just another reason to forgo soda...why do we drink something that is going to put more waste product into our body. That's kind of like eating...well a special ingredient that was featured in a recent, popular book and movie!
Wikipedia has more information about carbon dioxide and how it works in our body, and how it is used in products today.
Seriously, soda just adds chemicals, sugar and gas to our system...and many have caffeine on top of that. All of this does lead to more cravings (the sugar-free kind is shown to make us want more sweets and to become accustomed to sweeter foods.)
I'm not saying it is easy! I think I am actually fortunate that I am allergic to Aspartame...that really helped me to kick the diet soda habit. Since I knew I didn't want to be drinking all that sugar I switched to water (okay, and coffee!) years back.
I still love my coffee and I have a soda once in a blue moon...but mostly I drink lots, and lots, of water! I attribute much of my weight loss success to this healthy habit.
Showing posts with label health and fitness. Show all posts
Showing posts with label health and fitness. Show all posts
Tuesday, January 31, 2012
Tuesday, January 3, 2012
True Weight Loss Success Goal is NOT to Lose Weight
I know it sounds like I am quite confused, because I know that all of us on the weight loss journey want to lose weight, or keep off the weight we have already lost. So how can I say that true weight loss success goal is NOT to lose weight?
The best measure of weight loss success is not the weekly or monthly results of pounds lost, therefore it stands to reason that those pounds should not be the goal either.
The best measure of our success is our long-term results. Yes, that does include the pounds of fat that we dropped on the side of the road during the journey, but it goes so much further than that.
While we are shedding fat we also want to be increasing our muscle and improving our lung capacity. A toned, energetic, healthy body is the best measure (and goal) of weight loss success.
Don’t focus so hard on losing pounds…they are too easily found again! Put your attention on the true weight loss success goals—improved health, increased mobility, better flexibility, increased strength, greater endurance, feeling better physically and emotionally, added energy, increased confidence, and an appreciation for your own worth.
Easy.
Because it is not.
At least not entirely.
Because it is not.
At least not entirely.
The best measure of weight loss success is not the weekly or monthly results of pounds lost, therefore it stands to reason that those pounds should not be the goal either.
The best measure of our success is our long-term results. Yes, that does include the pounds of fat that we dropped on the side of the road during the journey, but it goes so much further than that.
While we are shedding fat we also want to be increasing our muscle and improving our lung capacity. A toned, energetic, healthy body is the best measure (and goal) of weight loss success.
Don’t focus so hard on losing pounds…they are too easily found again! Put your attention on the true weight loss success goals—improved health, increased mobility, better flexibility, increased strength, greater endurance, feeling better physically and emotionally, added energy, increased confidence, and an appreciation for your own worth.
Thursday, October 7, 2010
Freezing for Weight Loss Success
No, I'm not talking about freezing your buns off as you walk in the morning...although walking is good, that kind of freezing isn't so much fun.
One of the "weighs" that I save money and time and have had weight loss success is by making extra portions and freezing them. Buying fresh fruits and veggies is awesome...but if you throw it in the garbage because you didn't eat it then you are just tossing your money out along with it.
Rather than buying already frozen produce I will often freeze my own...whether it is tomatoes I got as a great deal at the farmer's market or organic raspberries on sale at the grocery store...they all freeze well. Then, during the dark days of winter I can pop out a couple frozen berries and have a reminder of the glory days of summer!
I've long been a "freezer" as opposed to a "canner"...canning scares me. Perhaps irrationally, but the thought that if I do it wrong I could poison my friends and family has kept me from this past-time.
People often think that if you freeze something it will last forever. I had a roommate who ate her frozen fish 2 years after the catch. While it won't kill you, the taste and the nutritional value is just not the same.
So it is a good idea to date everything you put in the freezer and then rotate the contents so you use the oldest things first.
If you want specific tips on how to freeze items, check out this article from The More Conscious Consumer blog...but I definitely discourage you from adding sugar or sugar syrup to the items you are going to freeze. And the info I got this summer about freezing whole tomatoes was fantastic--so easy, no blanching required!
So stocking up makes sense...but as a general rule, plan to use the food in the next 2 months. See this quality chart from the Food Safety and Inspection Service for more details.
Remember...it won't hurt you to eat it if it has been frozen longer as long as it has been consistently kept cold. So you don't have to throw it away...but start to use up the old food and only add what you will reasonable use in a couple months.
One of the "weighs" that I save money and time and have had weight loss success is by making extra portions and freezing them. Buying fresh fruits and veggies is awesome...but if you throw it in the garbage because you didn't eat it then you are just tossing your money out along with it.
Rather than buying already frozen produce I will often freeze my own...whether it is tomatoes I got as a great deal at the farmer's market or organic raspberries on sale at the grocery store...they all freeze well. Then, during the dark days of winter I can pop out a couple frozen berries and have a reminder of the glory days of summer!
I've long been a "freezer" as opposed to a "canner"...canning scares me. Perhaps irrationally, but the thought that if I do it wrong I could poison my friends and family has kept me from this past-time.
People often think that if you freeze something it will last forever. I had a roommate who ate her frozen fish 2 years after the catch. While it won't kill you, the taste and the nutritional value is just not the same.
So it is a good idea to date everything you put in the freezer and then rotate the contents so you use the oldest things first.
If you want specific tips on how to freeze items, check out this article from The More Conscious Consumer blog...but I definitely discourage you from adding sugar or sugar syrup to the items you are going to freeze. And the info I got this summer about freezing whole tomatoes was fantastic--so easy, no blanching required!
So stocking up makes sense...but as a general rule, plan to use the food in the next 2 months. See this quality chart from the Food Safety and Inspection Service for more details.
Remember...it won't hurt you to eat it if it has been frozen longer as long as it has been consistently kept cold. So you don't have to throw it away...but start to use up the old food and only add what you will reasonable use in a couple months.
Monday, October 4, 2010
Weight Loss Success and Happiness Linked
I graduated from Cal Poly San Luis Obispo back a few hundred years ago...and even then the city was a great place to live, work and study.
Today, SLO or "SLO Town" as we lovingly called it, is ranked the No. 1 city in the United States for overall emotional health. Not surprisingly, physical health also ranks high there as well, including low rates of obesity...some 9% points below the national average in fact!
Coincidence?
I think not.
Dan Buettner, author of The Blue Zones, a book that teaches us how to live longer, healthier lives, long touted by Dr. Oz, has a new book soon to be published entitled, Thrive. You can preorder the book through Random House by using this link. The book isn't actually available until Oct. 19, 2010.
In Thrive, Dan connects happiness to our health and fitness...and what may surprise some folks, connects art with happiness!
Being a sculptor myself, I find this as no surprise. Art has a way of tapping into our emotions, often without our conscious awareness of it. Looking at a sculpture or painting can bring our feelings of joy or anger...and artists have long used that ability in order to engage audiences and patrons.
In the book, Dan mentions the former mayor of SLO, Ken Schwartz, and that he likes to quote a Persian proverb:
Dan continues that art is like flowers, that both feed the soul and claims that,
It is a natural extension then, that if we want to be happy, healthy and more slender that we should take time to appreciate things that nourish our soul. What nourishes your soul? Are you energized or calmed when looking at flowers (hyacinth or other blooms)...the mountains or the sea? The grasslands? Beautiful trees reaching for the skies? Cloud-filled vistas? Or paintings or sculpture?
Or are you touched by listening to music? Poetry? Watching a theatrical performance? Film? A dance?
Beauty is, as the saying goes, in the eye of the beholder...but finding beauty around you and appreciating it is more than just a treat for the eye!
Just goes to prove my theory that weight loss is not just about what you put in your mouth, it is truly what you put into your mind and spirit.
Today, SLO or "SLO Town" as we lovingly called it, is ranked the No. 1 city in the United States for overall emotional health. Not surprisingly, physical health also ranks high there as well, including low rates of obesity...some 9% points below the national average in fact!
Coincidence?
I think not.
Dan Buettner, author of The Blue Zones, a book that teaches us how to live longer, healthier lives, long touted by Dr. Oz, has a new book soon to be published entitled, Thrive. You can preorder the book through Random House by using this link. The book isn't actually available until Oct. 19, 2010.
In Thrive, Dan connects happiness to our health and fitness...and what may surprise some folks, connects art with happiness!
Being a sculptor myself, I find this as no surprise. Art has a way of tapping into our emotions, often without our conscious awareness of it. Looking at a sculpture or painting can bring our feelings of joy or anger...and artists have long used that ability in order to engage audiences and patrons.
In the book, Dan mentions the former mayor of SLO, Ken Schwartz, and that he likes to quote a Persian proverb:
If you have but two coins, use one for bread to feed the body and the other for hyacinths to feed the soul.
Dan continues that art is like flowers, that both feed the soul and claims that,
Happy people usually have access to art--painting, film, sculpture, theater, music--and live in places that are attractive to the eye.
It is a natural extension then, that if we want to be happy, healthy and more slender that we should take time to appreciate things that nourish our soul. What nourishes your soul? Are you energized or calmed when looking at flowers (hyacinth or other blooms)...the mountains or the sea? The grasslands? Beautiful trees reaching for the skies? Cloud-filled vistas? Or paintings or sculpture?
Or are you touched by listening to music? Poetry? Watching a theatrical performance? Film? A dance?
Beauty is, as the saying goes, in the eye of the beholder...but finding beauty around you and appreciating it is more than just a treat for the eye!
Just goes to prove my theory that weight loss is not just about what you put in your mouth, it is truly what you put into your mind and spirit.
Wednesday, July 21, 2010
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:
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...
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 equipmentNow 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:
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)
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...
Thursday, July 1, 2010
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:
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!
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
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!
Friday, June 4, 2010
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?
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?
Monday, May 10, 2010
Yosemite and You: National Treasures
I was seated next to a delightful woman from Oklahoma on the flight to visit my mom the other day. Now normally I am pretty quiet on planes. I'm friendly, but I generally stick my nose in a magazine or a book. This flight was different.
I don't remember how we first started talking, how the connection was made. Some trivial thing, I'm sure. But shortly into the flight we were talking like we had known each other for years. Frankly, I've never had an experience on a plane quite like it!
Not only did the flight go by more quickly, it was exciting and fun...and we saw things out the window that so amazing...I've done this flight Denver to San Jose hundreds of times over the years, but this was the very first time I could actually see (and recognize) Yosemite National Park from the air! I was so excited! I could really see the valley, Half Dome and even Yosemite Falls! I don't know if we were closer to the Park then I've ever been, if the air was more clear, or if it was a combination of both...but there it was...revealed...
What does this have to do with weight loss? Why am I writing about an airplane ride and seeing Yosemite?
Because, weight loss success is often like seeing Yosemite from the air. It has always been POSSIBLE to see the Park...I mean, it was always THERE...just sometimes it was hidden beneath clouds or atmosphere, or we were just a bit too far away...or I was preoccupied by a book and didn't notice.
Losing weight and achieving our ideal body is like that. It has always been possible to drop fat and improve our health...but sometimes it SEEMS like that goal is unattainable...the body we want is hidden from our view by excess fat, weight loss success is clouded by cravings and habits...our goal seems too big, too far away...or life just gets in the way and we don't have (or take) the time to see the possibility.
Take a few minutes today and think about what is keeping you from seeing your own What are the clouds that are hiding your personal treasure (a healthy, energetic body)? What is keeping that goal out of your reach? What are you allowing to keep you from seeing the beauty that you have inside? Are you taking the time to even be open to the possibility that it is there, or are you so busy focusing on other things that you don't even recognize the gem that YOU are?
You are every bit as beautiful as our National Parks. You are just as valuable. Just like each Park has its own personality and points of beauty, so do each of us. It isn't our job to all become Yosemite...some of us are Rocky Mountains or Sea Shores or Deserts or Old Faithful!
It is our job to recognize that what makes us different is what makes us special, and the world deserves to see and experience us for our uniqueness...just like the world deserves the opportunity to experience a broad range of beautiful places.
Figure out why you are hiding your treasure. Decide that you are worth a little spit and polish. Then take small steps every day to get our next great national treasure in shape--YOU!
I don't remember how we first started talking, how the connection was made. Some trivial thing, I'm sure. But shortly into the flight we were talking like we had known each other for years. Frankly, I've never had an experience on a plane quite like it!
Not only did the flight go by more quickly, it was exciting and fun...and we saw things out the window that so amazing...I've done this flight Denver to San Jose hundreds of times over the years, but this was the very first time I could actually see (and recognize) Yosemite National Park from the air! I was so excited! I could really see the valley, Half Dome and even Yosemite Falls! I don't know if we were closer to the Park then I've ever been, if the air was more clear, or if it was a combination of both...but there it was...revealed...
What does this have to do with weight loss? Why am I writing about an airplane ride and seeing Yosemite?
Because, weight loss success is often like seeing Yosemite from the air. It has always been POSSIBLE to see the Park...I mean, it was always THERE...just sometimes it was hidden beneath clouds or atmosphere, or we were just a bit too far away...or I was preoccupied by a book and didn't notice.
Losing weight and achieving our ideal body is like that. It has always been possible to drop fat and improve our health...but sometimes it SEEMS like that goal is unattainable...the body we want is hidden from our view by excess fat, weight loss success is clouded by cravings and habits...our goal seems too big, too far away...or life just gets in the way and we don't have (or take) the time to see the possibility.
Take a few minutes today and think about what is keeping you from seeing your own What are the clouds that are hiding your personal treasure (a healthy, energetic body)? What is keeping that goal out of your reach? What are you allowing to keep you from seeing the beauty that you have inside? Are you taking the time to even be open to the possibility that it is there, or are you so busy focusing on other things that you don't even recognize the gem that YOU are?
You are every bit as beautiful as our National Parks. You are just as valuable. Just like each Park has its own personality and points of beauty, so do each of us. It isn't our job to all become Yosemite...some of us are Rocky Mountains or Sea Shores or Deserts or Old Faithful!
It is our job to recognize that what makes us different is what makes us special, and the world deserves to see and experience us for our uniqueness...just like the world deserves the opportunity to experience a broad range of beautiful places.
Figure out why you are hiding your treasure. Decide that you are worth a little spit and polish. Then take small steps every day to get our next great national treasure in shape--YOU!
Thursday, February 25, 2010
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!
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!
Friday, January 29, 2010
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!
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!
Thursday, January 28, 2010
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!
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!
Wednesday, January 27, 2010
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.
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.
Tuesday, January 26, 2010
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.
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.
Wednesday, January 6, 2010
What Weight Loss Challenges Do You Face?
It doesn't matter whether you want to drop 10 pounds or 100, you face challenges to losing weight. After all, if there weren't any challenges to weight loss, you would have already accomplished it, right?
Our challenges are often similar...but definitely each of us faces sets of challenges that others do not. For example, if you travel a lot for business that has a unique set of challenges to it. Likewise if you are a stay-at-home mom with young kids who are finicky eaters that has its own set of challenges. Moms with active teens have some of the same challenges, but a host of other ones.
One of the keys to losing weight successfully is knowing where you are...that includes identifying challenges you face so you can have a plan on how to deal with them...but it starts with identifying them!
What are the challenges you face regarding your health and fitness or weight loss goals?
Remember, your list will be different from mine and from your friend's, your spouse's, your sister's. There are no rights or wrongs here...if it is a stumbling block for you--big or small--write it down.
If you are feeling a bit stumped, here are some very common challenges that can help get your own list jump started.
Take time today to really notice when a challenge comes up.
Go ahead and write in the comments box what your weight loss challenges are!
Then come back tomorrow and we can look at how your can face those challenges.
Our challenges are often similar...but definitely each of us faces sets of challenges that others do not. For example, if you travel a lot for business that has a unique set of challenges to it. Likewise if you are a stay-at-home mom with young kids who are finicky eaters that has its own set of challenges. Moms with active teens have some of the same challenges, but a host of other ones.
One of the keys to losing weight successfully is knowing where you are...that includes identifying challenges you face so you can have a plan on how to deal with them...but it starts with identifying them!
What are the challenges you face regarding your health and fitness or weight loss goals?
Remember, your list will be different from mine and from your friend's, your spouse's, your sister's. There are no rights or wrongs here...if it is a stumbling block for you--big or small--write it down.
If you are feeling a bit stumped, here are some very common challenges that can help get your own list jump started.
- Not liking to exercise
- Craving carbohydrates (sugars, breads, pastas, etc)
- Lack of time—to exercise, to prepare healthy meals, to eat foods that are good for you
- Having to fix meals for others and not wanting to prepare different foods for yourself
- Traveling for business or pleasure
- Believing you lack self-discipline or willpower
- Hating to fail
- Physical limitations due to pain or body size
- Feeling self-conscious
- Emotional attachment to food
Take time today to really notice when a challenge comes up.
Go ahead and write in the comments box what your weight loss challenges are!
Then come back tomorrow and we can look at how your can face those challenges.
Tuesday, December 15, 2009
Reduce Stress and Weight Control Like Maria Shriver
One thing that you just have to do all year long if you want to control your weight or drop a few pounds successfully is to move your body.
That's not to say I encourage people to exercise like a maniac...or like they do on The Biggest Loser television show!
What I mean is literally MOVE...a little bit more.
Studies show that by getting moderate amounts of exercise it is easier to control our weight, our moods tend to be better, we crave carbs less, our energy levels are higher, we can focus better...all good things.
So if moving our bodies is such a good thing, why does it seem that we don't do it?
We don't put ourselves first...heck, often we don't put ourselves fourth or fifth...we're lucky to find ourselves on our priority list at all!
Most of us, at least most women I know, were raised to put everyone else first...that to focus on your own needs was selfish.
The truth is, by focusing on our own needs we have more energy to give to others.
Lest you think you just don't have the time in the day to add one more thing, it is important to know that we don't have to be totally consumed with ourselves...taking care of ourselves doesn't have to take hours out of our day.
I recommend a combined body movement and affirmation routine that takes just 15 minutes. It has worked wonders for me, emotionally, spiritually, and physically!
Maria Shriver, (you know...wife of "Ahnold", and the First Lady of California) has a goal of setting aside 5 minutes each morning that is just for her. She also works in some other physical activities as do I...maybe a quick walk, or doing breathing exercises.
Exercise has gotten a bad rap--it isn't about high school PE...it is about being healthy by getting enough oxygen into your bloodstream so your heart, brain, and other organs all function well...it is about reducing your stress levels.
Take a few minutes for yourself...it might not make you the First Lady of California...but you do deserve to be the First Lady of your own home!
That's not to say I encourage people to exercise like a maniac...or like they do on The Biggest Loser television show!
What I mean is literally MOVE...a little bit more.
Studies show that by getting moderate amounts of exercise it is easier to control our weight, our moods tend to be better, we crave carbs less, our energy levels are higher, we can focus better...all good things.
So if moving our bodies is such a good thing, why does it seem that we don't do it?
We don't put ourselves first...heck, often we don't put ourselves fourth or fifth...we're lucky to find ourselves on our priority list at all!
Most of us, at least most women I know, were raised to put everyone else first...that to focus on your own needs was selfish.
The truth is, by focusing on our own needs we have more energy to give to others.
Lest you think you just don't have the time in the day to add one more thing, it is important to know that we don't have to be totally consumed with ourselves...taking care of ourselves doesn't have to take hours out of our day.
I recommend a combined body movement and affirmation routine that takes just 15 minutes. It has worked wonders for me, emotionally, spiritually, and physically!
Maria Shriver, (you know...wife of "Ahnold", and the First Lady of California) has a goal of setting aside 5 minutes each morning that is just for her. She also works in some other physical activities as do I...maybe a quick walk, or doing breathing exercises.
Exercise has gotten a bad rap--it isn't about high school PE...it is about being healthy by getting enough oxygen into your bloodstream so your heart, brain, and other organs all function well...it is about reducing your stress levels.
Take a few minutes for yourself...it might not make you the First Lady of California...but you do deserve to be the First Lady of your own home!
Tuesday, December 8, 2009
Baby It's Cold Outside: Winter Exercising for Weight Loss Success
Brrr...it is about 2 degrees (Farenheit) outside...and frankly, I don't want to go out if I don't have to. So there will be no outdoor activity for me today...but that doesn't mean I want to skip my workout--so what are my options?
First, my definition of a "workout" is very different from your high school P.E. teacher's, Jack Lalanne's, and just about anybody else out there deigned a fitness expert. During the course of losing 125 pounds I realized that the best exercise for losing weight (specifically fat) is one that you will actually do! So rather than believing I have to do a specific type of exercise, or I have to exercise for "X" period of time, I figured out what would work for me--what I will do every day...or at least 6 days a week.
My basic philosophy is that ANY increase in movement is better than none. I call it the One Jumping Jack Theory...where if you commit to doing a single jumping jack and do it, you are better off than the person who commits to doing an hour of exercise and can't fit it in.
This is based on personal experience and on scientific research...but I won't go into all that today. Instead, I'll offer some of the creative ways I get in exercise when it is cold enough I don't want to even go get my mail!
Of course you can do traditional jumping jacks, push-ups and the like...but (1) that isn't very creative and (2) it isn't a lot of fun in my book, but it is an option.
You can also drive to a local mall and walk around inside...but if you don't want to drive on the slick roads that won't be the best fit.
If you own an exercise DVD you can turn that on...my personal favorite is Bounce and Shake from Dr. John Gray--I modify it and do my own version most days. There are also great videos/DVDs on all sorts of exercises from yoga to T'ai Chi to kickboxing...(these links will take you to Amazon)
You can also refer back to the Isometrics exercises that I wrote about a while ago...
But if you don't own a DVD or you want to try something new, here are a few suggestions that you can do TODAY...and they are FREE!
This isn't about efficiently completely a "chore"...this is about getting in some extra movement, taking a task you would do anyway and getting some additional physical benefit from it.
Try to get to a pace where it is slightly difficult to talk while you do it...if you are easily singing to the tunes you aren't dancing hard enough!
Once you have done 15 minutes worth at this level, shake it out, and you can go back to being "efficient" if your task isn't completely done!
First, my definition of a "workout" is very different from your high school P.E. teacher's, Jack Lalanne's, and just about anybody else out there deigned a fitness expert. During the course of losing 125 pounds I realized that the best exercise for losing weight (specifically fat) is one that you will actually do! So rather than believing I have to do a specific type of exercise, or I have to exercise for "X" period of time, I figured out what would work for me--what I will do every day...or at least 6 days a week.
My basic philosophy is that ANY increase in movement is better than none. I call it the One Jumping Jack Theory...where if you commit to doing a single jumping jack and do it, you are better off than the person who commits to doing an hour of exercise and can't fit it in.
This is based on personal experience and on scientific research...but I won't go into all that today. Instead, I'll offer some of the creative ways I get in exercise when it is cold enough I don't want to even go get my mail!
Of course you can do traditional jumping jacks, push-ups and the like...but (1) that isn't very creative and (2) it isn't a lot of fun in my book, but it is an option.
You can also drive to a local mall and walk around inside...but if you don't want to drive on the slick roads that won't be the best fit.
If you own an exercise DVD you can turn that on...my personal favorite is Bounce and Shake from Dr. John Gray--I modify it and do my own version most days. There are also great videos/DVDs on all sorts of exercises from yoga to T'ai Chi to kickboxing...(these links will take you to Amazon)
You can also refer back to the Isometrics exercises that I wrote about a while ago...
But if you don't own a DVD or you want to try something new, here are a few suggestions that you can do TODAY...and they are FREE!
- Turn on your favorite tunes and dance, dance, dance
- Use your staircase--the original stair master. Go up and down one step, or an entire flight of stairs. (Don't try to do 15 minutes of this!)
- Cleaning the house can be a great workout--vacuuming, changing bedlinens, mopping floors, all work. Be sure to stretch, reach, and breathe.
- Do you decorate for the holidays? You can make that a workout by bending, reaching, rearranging
- Don't have weights? Don't need 'em...use water bottles or canned goods and do some simple curls and arm raises
- Strengthen your legs with mini squats using a dining room chair--start to sit down, keeping your chin up, stop before you sit and stand back up.
- Easy pushups using a counter--being sure you won't slip, place both hands on the counter about should width apart, step away from the counter while you hold onto it so your body is at an incline, slowly lower yourself towards the counter and push yourself back up
- Putting away laundry...focus on things that go up high or low--stretch for the top shelf, bend and reach for the bottom drawer
- Use the kitchen counter to tone your leg muscles--holding on to the counter for balance, keep your back straight and raise your legs to the side, to the front and to the back. You may have to turn around to be able to lift your leg in all directions. These should be slow lifts not kicks. Switch and do the same thing with the other leg.
This isn't about efficiently completely a "chore"...this is about getting in some extra movement, taking a task you would do anyway and getting some additional physical benefit from it.
Try to get to a pace where it is slightly difficult to talk while you do it...if you are easily singing to the tunes you aren't dancing hard enough!
Once you have done 15 minutes worth at this level, shake it out, and you can go back to being "efficient" if your task isn't completely done!
Friday, November 13, 2009
Celebrity Weight Loss Week: It's a Wrap with a Little Ham and Cheese
This has been a fun week looking at various celebrities and their weight loss successes and challenges. Big & beautiful Mo'Nique, Kirstie Alley's poised for her new show, Kate Winslet avoiding excessive dieting and exercise, and the big winner Abby...we have been able to learn something from all these amazing women.
In the past I've also blogged about other celebs and their weight loss, or position on dieting...recently Taylor Swift declared she refuses to diet, Valerie Bertinelli revealed her new slender bod on the Oprah show, Star Jones talked about her weight loss surgery, and Marie Osmond discussed her healthy "large" size 2/4 body....
Clearly, having money and fame does not guarantee you a healthy and fit body. Nor does it guarantee that if you do get fat you will have weight loss success. Women like Kirstie and Oprah can afford trainers and chefs, and still they struggle with their weight.
But we can also see that weight loss success is possible when we approach for our selves our health--not for our network...whether that netowrk is CBS, NBC or Family&Friends. If takes a shift in mindset!
Each of these women who have successfully dropped excess fat has said it...it isn't about going on a "diet"...it is about changing your thinking and making small changes in your life.
These people have DONE it differently...wrapped the mindset up with different tools...maybe a diet coach or an exercise coach...but before they could do that work they had to change who they were BEing on the inside.
I hope I'm wrong in my concers about Kirsties. I want her to succeed...permanently. I don't want to see her not lose weight, nor do I want to see her gain it all back...but she hasn't revealed to me the mindset shift yet. Until she does, I fear she will only have short-term results at best.
To these other fantastic women--keep doing what you are doing. Your weight loss success inspries us, helps us remember beauty comes in packages of all shapes and sizes. You help us know we too can have a healthy, energetic, beautiful body.
What did you think about this week's theme?
Did any of the celebrites speak to you? Did you identify with any of them?
In the past I've also blogged about other celebs and their weight loss, or position on dieting...recently Taylor Swift declared she refuses to diet, Valerie Bertinelli revealed her new slender bod on the Oprah show, Star Jones talked about her weight loss surgery, and Marie Osmond discussed her healthy "large" size 2/4 body....
Clearly, having money and fame does not guarantee you a healthy and fit body. Nor does it guarantee that if you do get fat you will have weight loss success. Women like Kirstie and Oprah can afford trainers and chefs, and still they struggle with their weight.
But we can also see that weight loss success is possible when we approach for our selves our health--not for our network...whether that netowrk is CBS, NBC or Family&Friends. If takes a shift in mindset!
Each of these women who have successfully dropped excess fat has said it...it isn't about going on a "diet"...it is about changing your thinking and making small changes in your life.
These people have DONE it differently...wrapped the mindset up with different tools...maybe a diet coach or an exercise coach...but before they could do that work they had to change who they were BEing on the inside.
I hope I'm wrong in my concers about Kirsties. I want her to succeed...permanently. I don't want to see her not lose weight, nor do I want to see her gain it all back...but she hasn't revealed to me the mindset shift yet. Until she does, I fear she will only have short-term results at best.
To these other fantastic women--keep doing what you are doing. Your weight loss success inspries us, helps us remember beauty comes in packages of all shapes and sizes. You help us know we too can have a healthy, energetic, beautiful body.
What did you think about this week's theme?
Did any of the celebrites speak to you? Did you identify with any of them?
- Mo'Nique: Bid and beautiful: dropping weight for health and longevity
- Kirstie: Putting her health on hold: are you waiting for the perfect moment to start
- Kate: No Slave to the gym: balancing her health with a your family and career
- Abby: Releasing the pain gain: removing the insulating layer, willing to feel and live again
Tuesday, November 10, 2009
Celebrity Weight Loss Week: Kirstie Alley, Another Roller Coaster Ride Ahead?
Continuing the celebrity weight loss week theme, we are coming back to a familiar face--Kirstie Alley. Anyone who has struggled with weight can identify with Kirstie's very public battles. My question is this--has Kirstie put her health at risk by putting her weight loss success on hold? Or will her plan for televised weight loss be a big inspiration and success?
In April, Kirstie Alley was on the Oprah Winfrey Show claiming she had discovered the secret to weight loss success--and that by Novemeber, she would be back on the show wearing a bikini. (She appeared on the show along with Micheal Hebrenko who also famously yo-yo dieted.)
Well, it is November...Kirstie was back and jokingly had a bikini on over her clothes...as it does not appear that her body has changed much, if at all.
She still believes she has the secret to weight loss success--so what gives? She claims that she had proposed a television show to document her weight loss progress and the networks told her to stop losing weight because that's what they would be paying for. Theoretically the deal was signed just the night before her return visit to Oprah's set.
What do you think? Will she succeed? Will she have success at losing weight? At her show? At both?
People love to see inside glimpses of a celebrity's life...and they love to see that they are human, with foibles and weaknesses, just like "real" people. Given that, and the success of other celebrity reality shows, she has a good chance of a show success.
Is her chance of weight loss success as good? Statistically, no. However, being followed around by cameras all the time might do it...although I hear that after a while you get used to them and don't even "see" them...as hard as I find that to believe, I suppose that is possible. If it is, then the cameras themselves won't be much deterrent or encouragement.
Public accountability for some people is huge...and maybe that is what will be the key for Kirstie's success (I truly hope she has success, in case you aren't sure)...but I am concerned. Get your weight loss inspiration however you can...whatever works for you, as long as it is healthy.
I believe Kirstie CAN lose weight...I know we all can. My concern is that she is setting herself up for another roller coaster ride because she is insisting that it be "fast and fun"...from my experience permanent weight loss can be fun...but it isn't necessarily fast...because you have to make permanent changes to achieve permanent results!
I'm also concerned because Kirstie was willing to put her health (and goals) on hold until a network decided they would cover her progress. To me this doesn't bode well. It sounds like the classic, "hey, I'll start tomorrow because today is (fill in the blank.")
Even Oprah seemed skeptical, "you can't lose weight for a network!" Absolutely! We can all be inspired to take control of our lives, to be healthy, and to drop excess fat...for US.
Kirstie waited 7 months for a network. What are you waiting for? What "network" is stopping you from your health and weight loss success? When will you decide that you deserve health, that you CAN have it? Change your mindset--it is the first step to permanent health and weight loss success!
Check in tomorrow when another beautiful star speaks out against diet and exercise...
In April, Kirstie Alley was on the Oprah Winfrey Show claiming she had discovered the secret to weight loss success--and that by Novemeber, she would be back on the show wearing a bikini. (She appeared on the show along with Micheal Hebrenko who also famously yo-yo dieted.)
Well, it is November...Kirstie was back and jokingly had a bikini on over her clothes...as it does not appear that her body has changed much, if at all.
She still believes she has the secret to weight loss success--so what gives? She claims that she had proposed a television show to document her weight loss progress and the networks told her to stop losing weight because that's what they would be paying for. Theoretically the deal was signed just the night before her return visit to Oprah's set.
What do you think? Will she succeed? Will she have success at losing weight? At her show? At both?
People love to see inside glimpses of a celebrity's life...and they love to see that they are human, with foibles and weaknesses, just like "real" people. Given that, and the success of other celebrity reality shows, she has a good chance of a show success.
Is her chance of weight loss success as good? Statistically, no. However, being followed around by cameras all the time might do it...although I hear that after a while you get used to them and don't even "see" them...as hard as I find that to believe, I suppose that is possible. If it is, then the cameras themselves won't be much deterrent or encouragement.
Public accountability for some people is huge...and maybe that is what will be the key for Kirstie's success (I truly hope she has success, in case you aren't sure)...but I am concerned. Get your weight loss inspiration however you can...whatever works for you, as long as it is healthy.
I believe Kirstie CAN lose weight...I know we all can. My concern is that she is setting herself up for another roller coaster ride because she is insisting that it be "fast and fun"...from my experience permanent weight loss can be fun...but it isn't necessarily fast...because you have to make permanent changes to achieve permanent results!
I'm also concerned because Kirstie was willing to put her health (and goals) on hold until a network decided they would cover her progress. To me this doesn't bode well. It sounds like the classic, "hey, I'll start tomorrow because today is (fill in the blank.")
Even Oprah seemed skeptical, "you can't lose weight for a network!" Absolutely! We can all be inspired to take control of our lives, to be healthy, and to drop excess fat...for US.
Kirstie waited 7 months for a network. What are you waiting for? What "network" is stopping you from your health and weight loss success? When will you decide that you deserve health, that you CAN have it? Change your mindset--it is the first step to permanent health and weight loss success!
Check in tomorrow when another beautiful star speaks out against diet and exercise...
Monday, November 9, 2009
Celebrity Weight Loss Week: Inspirational Mo'Nique
This week's theme is celebrity weight loss...successes, inspirations, and thought-provoking. There has been so much in the news lately about this topic...we can definitely learn from all of it!
Comedian Mo'Nique was on both the Oprah Winfrey Show and the Ellen DeGeneres Show last week. She was promoting her new movie, Precious, but another big topic was her recent weight loss success. Seeing the clip from the movie and then her in real life now you couldn't NOT see the difference.
The reason I find Mo'Nique to be a weight loss inspiration is her attitude. She was very happy with her appearance at 262 pounds...she say a "big sex kitten" when she looked in the mirror. Her husband gave her the health wakeup call however. He loved her as she was...and was concerned for her health...so he said to her 262 was too much, adding, "I want you around forever."
She could have gotten pissed off, taken this comment to mean he didn't really love her, or didn't find her attractive...she could have chosen to allow his comment to alter her perception of herself as a big sex kitten. She chose instead to hear the love in his words, and to do something about it. She is still an ample woman...a big and beautiful woman...who is now considerably healthier.
Mo'Nique took some flack from some of her fans...they liked her large. I love that she looks them in the eye (albeit through the camera lens) and asks them if they would like her dead!
We can all take a cue from this weight loss inspiration...be comfortable in our body, no matter our size. See the beauty that we all have in us, and still go for improved health.
Congratulations Mo'Nique. Not only are you a funny woman, now you are a healthy role-model for others...thanks, from the bottom of my healthy heart!
Celebrity Weight Loss Week continues tomorrow...with more lessons we can learn from a "larger-than-life" star!
Comedian Mo'Nique was on both the Oprah Winfrey Show and the Ellen DeGeneres Show last week. She was promoting her new movie, Precious, but another big topic was her recent weight loss success. Seeing the clip from the movie and then her in real life now you couldn't NOT see the difference.
The reason I find Mo'Nique to be a weight loss inspiration is her attitude. She was very happy with her appearance at 262 pounds...she say a "big sex kitten" when she looked in the mirror. Her husband gave her the health wakeup call however. He loved her as she was...and was concerned for her health...so he said to her 262 was too much, adding, "I want you around forever."
She could have gotten pissed off, taken this comment to mean he didn't really love her, or didn't find her attractive...she could have chosen to allow his comment to alter her perception of herself as a big sex kitten. She chose instead to hear the love in his words, and to do something about it. She is still an ample woman...a big and beautiful woman...who is now considerably healthier.
Mo'Nique took some flack from some of her fans...they liked her large. I love that she looks them in the eye (albeit through the camera lens) and asks them if they would like her dead!
We can all take a cue from this weight loss inspiration...be comfortable in our body, no matter our size. See the beauty that we all have in us, and still go for improved health.
Congratulations Mo'Nique. Not only are you a funny woman, now you are a healthy role-model for others...thanks, from the bottom of my healthy heart!
Celebrity Weight Loss Week continues tomorrow...with more lessons we can learn from a "larger-than-life" star!
Friday, November 6, 2009
Waking Up Muscles I Didn't Know I Had
I just got back from a visit with my mom...it was her 80th birthday. It was a nice visit and the weather was gorgeous...which since we had just received a foot of snow at home was really relished!
While I was there I joined her for a "stretch and tone" exercise class that she goes to on Mondays. It was great to see my mom with her workout buddies...and they all welcomed me to the class...socializing was strictly before and after the class though...during it they were all business. I was anticipating that this class would be a breeze...after all, I'm only 51 and the class is filled with seniors.
Well, did I learn a thing or two! First it reinforced that I am not a dancer...never have been, probably never will be. I laughed at myself, as I tried to coordinate my hands and legs...and that was the warm up! Fortunately for me, the rest of the class was much easier for the dance-challenged!
Shirley, the instructor, warned the "new members" of the class to take it easy...that she would be waking up muscles that we didn't know we had...and that if we tried to keep up with her we would feel it either the next day or day after.
She worked our shoulders and hips in gentle ways--but for an hour--I kept up with her no problem...but she was right...by Tuesday evening my hips were aching. Turns out I found a couple muscles that I had not been using.
Does this mean that I've been exercising wrong? No. It just means that I may not have been mixing it up as much as I thought I had. The big advantage to changing up your routine is that you move different muscles.
So, take a cue from me...when you try something new, take it easy...even easier than you think you need to. Then see how you feel over the next few days. If you don't hurt, then you can step it up! Get variety into your workout routine so you use and strengthen all your muscles.
Finding a sore area means that you are making it stronger, so it isn't a bad thing as long as you don't over do it is so much you quit working out altogether! If you stick with your 15-20 minute workouts every day you are much less apt to overdo it...but if you do then take it easy and really stretch the sore areas for the next couple of days.
While I was there I joined her for a "stretch and tone" exercise class that she goes to on Mondays. It was great to see my mom with her workout buddies...and they all welcomed me to the class...socializing was strictly before and after the class though...during it they were all business. I was anticipating that this class would be a breeze...after all, I'm only 51 and the class is filled with seniors.
Well, did I learn a thing or two! First it reinforced that I am not a dancer...never have been, probably never will be. I laughed at myself, as I tried to coordinate my hands and legs...and that was the warm up! Fortunately for me, the rest of the class was much easier for the dance-challenged!
Shirley, the instructor, warned the "new members" of the class to take it easy...that she would be waking up muscles that we didn't know we had...and that if we tried to keep up with her we would feel it either the next day or day after.
She worked our shoulders and hips in gentle ways--but for an hour--I kept up with her no problem...but she was right...by Tuesday evening my hips were aching. Turns out I found a couple muscles that I had not been using.
Does this mean that I've been exercising wrong? No. It just means that I may not have been mixing it up as much as I thought I had. The big advantage to changing up your routine is that you move different muscles.
So, take a cue from me...when you try something new, take it easy...even easier than you think you need to. Then see how you feel over the next few days. If you don't hurt, then you can step it up! Get variety into your workout routine so you use and strengthen all your muscles.
Finding a sore area means that you are making it stronger, so it isn't a bad thing as long as you don't over do it is so much you quit working out altogether! If you stick with your 15-20 minute workouts every day you are much less apt to overdo it...but if you do then take it easy and really stretch the sore areas for the next couple of days.
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