Nutrition is the key to successfully shedding those pounds of fat--not counting calories.
Calories are not all equal. So many people get caught up in counting calories that they ignore what those calories consist of.
I am a proponent of indulgences--it is so important to not feel deprived. So rather than having little 100 calorie this or that snack, I focus on being nutritionally sound and then really enjoying it when I have a splurge. I have found a couple of benefits--I splurge less because I don't have the cravings for the foods; I have broken the sugar and carb habit; when I do have a treat I typically share it with a friend because it is just too much for me alone--so I save money, too!
Even Dara Torres (41 year old woman who one 3 medals at the Beijing Olympics) is keen on nutrition. Here is a woman who can pretty much eat anything she wants because of the amount of exercise that she does, and probably her metabolism. So we're not in that league, but we can take some pointers from her.
She says she drinks a nutritional drink every morning--and before each race. This drink provides her with the nutrients and protein that she needs from a meal.
I don't know what product she uses, but I know what I have been using with great success. The Mars Venus Wellness Solution shake gives me all the nutrients including amino acids that I need in a meal and to optimize my brain chemistry.
Why is brain chemistry important? It is the brain chemistry imbalance that got me into trouble physically. For some people the imbalance leads to drug addiction or alcohol abuse. My drug of choice was food--especially ice cream. I couldn't have ice cream in the house, it "called my name" so loudly that I would eat whatever was there, even when I didn't want it!!!
Thanks to Dr. John Gray's Mars Venus Wellness Solution I no longer have those cravings. I am finally in control of my eating and have what I call a "normal relationship" with food.
Tuesday, October 7, 2008
Monday, October 6, 2008
Boost Your Walking
As great as Bounce and Shake is, I actually enjoy my walks, so here are some tips for folks like me who want to get out in nature and move (walking is something John Gray fully endorses by the way!)
If one of your excuses for not getting out is that you have little kids, you can actually use them to assist you in your fitness goals. If they are small enough to ride in a stroller then push them. The extra effort you expend to move them along burns calories and helps you to build strength. Just remember, you don't want to feel the burn or get out of breath. Too many kids to push...enlist the help of a friend or two. If you have extra adults you can trade off pushing the strollers so everyone gets the benefit and no one gets overly tired!
Plan a route that includes some hills. Start with some gentle hills. Later as these become easy scout a route that has more incline in it. Don't have the entire walk be just up and down. Have some flats in there too. Mix it up.
Go to your local animal shelter and become a dog walker! This can boost your serotonin too because you will definitely get lots of affection from the dogs and appreciation from the shelter staff! This is great for animal lovers who live in apartments and can't have a dog, or live with someone who is allergic, or for whatever reason have chosen to be "between" pets for now.
If one of your excuses for not getting out is that you have little kids, you can actually use them to assist you in your fitness goals. If they are small enough to ride in a stroller then push them. The extra effort you expend to move them along burns calories and helps you to build strength. Just remember, you don't want to feel the burn or get out of breath. Too many kids to push...enlist the help of a friend or two. If you have extra adults you can trade off pushing the strollers so everyone gets the benefit and no one gets overly tired!
Plan a route that includes some hills. Start with some gentle hills. Later as these become easy scout a route that has more incline in it. Don't have the entire walk be just up and down. Have some flats in there too. Mix it up.
Go to your local animal shelter and become a dog walker! This can boost your serotonin too because you will definitely get lots of affection from the dogs and appreciation from the shelter staff! This is great for animal lovers who live in apartments and can't have a dog, or live with someone who is allergic, or for whatever reason have chosen to be "between" pets for now.
Sunday, October 5, 2008
Getting Stronger
What can you do to create more strength...without building huge muscles, without pumping iron and without taking a lot of time?
Here are a couple easy, no cost (or free) tips on building strength...
Take a 2 cans from the pantry...try soup cans at first. If they are too heavy, try cans of tuna. Hold the cans while you are doing some bounce and shake exercises or walking or dancing around the house. Or hold them while you stretch and reach. If cans aren't comfortable try water bottles. You can increase the size of the cans or water bottles as long as you can comfortably hold them in your hands.
Isometric exercises: squeeze the muscle and hold for a count of ten and then release. These are great for post-surgery and beginning to get back into condition. Isometric exercises focus on specific muscles rather than an overall conditioning.
Clench your thighs, calves, butt muscles and even your abdomen while seated at your chair, or on the couch, or lying on the bed. If you don't scrunch up your face you can even do it at work and no one will be the wiser!
Arms require a bit more obvious motion--so reserve them for break time if you are at work. Easy to do while watching television though, take advantage of a commercial break or two--bend your elbows, place your palms together and press them together. Start with them at chest height. Do a couple sets there and then move up to shoulder height, face high, and over the head. Final squeeze is with arms straight squeezing against your head. Repeat the process on the way down.
Here are a couple easy, no cost (or free) tips on building strength...
Take a 2 cans from the pantry...try soup cans at first. If they are too heavy, try cans of tuna. Hold the cans while you are doing some bounce and shake exercises or walking or dancing around the house. Or hold them while you stretch and reach. If cans aren't comfortable try water bottles. You can increase the size of the cans or water bottles as long as you can comfortably hold them in your hands.
Isometric exercises: squeeze the muscle and hold for a count of ten and then release. These are great for post-surgery and beginning to get back into condition. Isometric exercises focus on specific muscles rather than an overall conditioning.
Clench your thighs, calves, butt muscles and even your abdomen while seated at your chair, or on the couch, or lying on the bed. If you don't scrunch up your face you can even do it at work and no one will be the wiser!
Arms require a bit more obvious motion--so reserve them for break time if you are at work. Easy to do while watching television though, take advantage of a commercial break or two--bend your elbows, place your palms together and press them together. Start with them at chest height. Do a couple sets there and then move up to shoulder height, face high, and over the head. Final squeeze is with arms straight squeezing against your head. Repeat the process on the way down.
Saturday, October 4, 2008
Exercise Made Easy
One of the best ways to exercise is something Dr. John Gray has developed and calls "Bounce and Shake". Take 15 minutes a day and follow his example and you gain energy, strength, flexibility, drop fat and balance your body chemistry.
Sounds unbelievable, doesn't it? Check out the video---he gives you several different routines so you don't get bored doing the same thing every day. Each routine works a different part of your body chemically.
I'd love to hear back some of your results! Keep me posted.
Sounds unbelievable, doesn't it? Check out the video---he gives you several different routines so you don't get bored doing the same thing every day. Each routine works a different part of your body chemically.
I'd love to hear back some of your results! Keep me posted.
Friday, October 3, 2008
Exercising and Dropping Fat
If you ever participated in sports you know about working out. It does some great things for you--but it is definitely hard work, great if you want to be in the Olympics or on a team or run a marathon, but not necessary for health or dropping fat.
In fact, that kind of working out can make it more difficult to drop fat, unless you are starving yourself. Gentle movement that burns fat is what we are looking for. If you work too hard you are burning sugar and you won't lose fat like you want to.
The goal is not to be dripping sweat. Be easy about this. If you can't talk while you are moving, you are working too hard! If you feel a burning sensation in your legs you are working too hard!
No matter your size, make a decision that you are going to move your body more. Start off easily--maybe walking to the mailbox is all you can do. That's fine.
Do you do better at exercising if you have a workout buddy? Then find someone or join a class. Don't know anyone? Just by going to the gym or pool or park at a certain time every day you will start to meet people who will encourage you--even if it is just the staff!
Don't want to be seen in public, afraid of what other people will think? You can do plenty of moving even in your own home, even if you only have a single room! When I first started this journey a year ago my back, hip and knee hurt so badly that it was a challenge for me to walk. Some days I sat on the edge of the couch or my bed and just bounced and shook my hands and arms and tapped my feet! That was a start.
If you like the water, get to a pool. Walk in the water. The resistance of the water is good for you and the buoyancy makes walking in the pool easier on the joints than walking on dry land. I used to swim regularly even when I was almost 300 pounds. I like exercising in the water because it is cool and it feels light.
Do some little things--park a little further from the entrance when you go to the store or to the office. Adding a few steps every day can help, really! Take a walk around the office or the block after lunch. In a building with an elevator--take the stairs once a day.
Try some yoga. Take the time to really stretch. Instead of meeting friends for coffee, meet at a park and walk around in the fresh air. Put on some music and gently dance to it.
By doing a few little extra things every day, getting some good stretches in and making a conscious decision to move 15 minutes a day you will start to drop fat and it will be easier and easier!
The Olympic event you are training for is Your Life!
In fact, that kind of working out can make it more difficult to drop fat, unless you are starving yourself. Gentle movement that burns fat is what we are looking for. If you work too hard you are burning sugar and you won't lose fat like you want to.
The goal is not to be dripping sweat. Be easy about this. If you can't talk while you are moving, you are working too hard! If you feel a burning sensation in your legs you are working too hard!
No matter your size, make a decision that you are going to move your body more. Start off easily--maybe walking to the mailbox is all you can do. That's fine.
Do you do better at exercising if you have a workout buddy? Then find someone or join a class. Don't know anyone? Just by going to the gym or pool or park at a certain time every day you will start to meet people who will encourage you--even if it is just the staff!
Don't want to be seen in public, afraid of what other people will think? You can do plenty of moving even in your own home, even if you only have a single room! When I first started this journey a year ago my back, hip and knee hurt so badly that it was a challenge for me to walk. Some days I sat on the edge of the couch or my bed and just bounced and shook my hands and arms and tapped my feet! That was a start.
If you like the water, get to a pool. Walk in the water. The resistance of the water is good for you and the buoyancy makes walking in the pool easier on the joints than walking on dry land. I used to swim regularly even when I was almost 300 pounds. I like exercising in the water because it is cool and it feels light.
Do some little things--park a little further from the entrance when you go to the store or to the office. Adding a few steps every day can help, really! Take a walk around the office or the block after lunch. In a building with an elevator--take the stairs once a day.
Try some yoga. Take the time to really stretch. Instead of meeting friends for coffee, meet at a park and walk around in the fresh air. Put on some music and gently dance to it.
By doing a few little extra things every day, getting some good stretches in and making a conscious decision to move 15 minutes a day you will start to drop fat and it will be easier and easier!
The Olympic event you are training for is Your Life!
Thursday, October 2, 2008
Do I Have to Exercise to Lose Weight?
People ask that question and I can tell from their voice and body language that they really hate something about exercise--as they know it.
For some people it is memories of high school gym class. For others it is the thought of being seen in exercise clothes at their present size/condition. For still others exercise has always been a chore-- a thing one "should" do, not something anyone in their right mind would chose to do. For a large group of people, exercise means strenuous work involving lots of sweating and time.
Exercise is a word that deserves to be redefined. Exercise does not need to be painful, strenuous, a chore, take a lot of time or involve bad uniforms or public humiliation!
Think of exercise as simply moving your body. Give yourself the gift of moving every day for 15 minutes.
Can you imagine any time that you were moving your body that you actually had fun? Maybe it was playing hopscotch as a kid, walking in the forest and smelling the pine needles as you walked through them, playing at the local pool, riding your bike to the park, playing on a swing...
The best exercise will be something that fits YOU. Your personality, your style and your current body and health. Depending upon your physical condition, the best exercise may be some simple stretches and deep breathing! Discuss your health with your doctor and then start to move more.
Check in tomorrow when we'll talk about ideas for moving and easy gauges to know how hard to be going at it.
For some people it is memories of high school gym class. For others it is the thought of being seen in exercise clothes at their present size/condition. For still others exercise has always been a chore-- a thing one "should" do, not something anyone in their right mind would chose to do. For a large group of people, exercise means strenuous work involving lots of sweating and time.
Exercise is a word that deserves to be redefined. Exercise does not need to be painful, strenuous, a chore, take a lot of time or involve bad uniforms or public humiliation!
Think of exercise as simply moving your body. Give yourself the gift of moving every day for 15 minutes.
Can you imagine any time that you were moving your body that you actually had fun? Maybe it was playing hopscotch as a kid, walking in the forest and smelling the pine needles as you walked through them, playing at the local pool, riding your bike to the park, playing on a swing...
The best exercise will be something that fits YOU. Your personality, your style and your current body and health. Depending upon your physical condition, the best exercise may be some simple stretches and deep breathing! Discuss your health with your doctor and then start to move more.
Check in tomorrow when we'll talk about ideas for moving and easy gauges to know how hard to be going at it.
Wednesday, October 1, 2008
Drink Water to Lose Weight
Drinking water is one of the biggest tips I can share with anyone trying to lose weight.
Invest in a filter! It is important that your water taste good and not have a lot of chemicals in it. A filter, whether on your faucet, a counter top container, or one in the frig, will pay for itself in a short period of time instead of buying bottled water.
Most tap water in the US is considered "safe" to drink. And it may be. For me, the taste and smell of the chlorine was too much. Not bad for an occasional glass, but I drink almost a gallon of water a day and it was upsetting my stomach.
If you think you don't like water--try some pure, filtered water. It can make all the difference.
You don't have to drink a gallon like me, but it won't hurt you either! I actually prefer water to just about anything else. And I used to drink a 6 pack of diet soda a day!
Why does water help you lose weight? One reason is that we eat less if we are drinking water. Many times when we eat it is because we are actually a bit (or a lot) dehydrated. In other words, we are thirsty! So rather than eating to get the water content out of the food, go direct to the source. At zero calories that is hard to beat!
We also eat less when we drink water because we feel fuller. The water takes up some space in our digestive system, so we have a comfortable sense of fullness and don't feel the need to fill up on food.
Another reason drinking water helps us lose weight is it helps to flush our systems. It keeps things running smoothly and cleans out the bad stuff. Just like flushing your car's radiator, drinking lots of good water on a regular basis keeps our systems nice and clean and our body is better able to regulate itself!
Invest in a filter! It is important that your water taste good and not have a lot of chemicals in it. A filter, whether on your faucet, a counter top container, or one in the frig, will pay for itself in a short period of time instead of buying bottled water.
Most tap water in the US is considered "safe" to drink. And it may be. For me, the taste and smell of the chlorine was too much. Not bad for an occasional glass, but I drink almost a gallon of water a day and it was upsetting my stomach.
If you think you don't like water--try some pure, filtered water. It can make all the difference.
You don't have to drink a gallon like me, but it won't hurt you either! I actually prefer water to just about anything else. And I used to drink a 6 pack of diet soda a day!
Why does water help you lose weight? One reason is that we eat less if we are drinking water. Many times when we eat it is because we are actually a bit (or a lot) dehydrated. In other words, we are thirsty! So rather than eating to get the water content out of the food, go direct to the source. At zero calories that is hard to beat!
We also eat less when we drink water because we feel fuller. The water takes up some space in our digestive system, so we have a comfortable sense of fullness and don't feel the need to fill up on food.
Another reason drinking water helps us lose weight is it helps to flush our systems. It keeps things running smoothly and cleans out the bad stuff. Just like flushing your car's radiator, drinking lots of good water on a regular basis keeps our systems nice and clean and our body is better able to regulate itself!
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