It's Halloween! I feel like it marks the opening of the "holiday season." Is Halloween candy the appetizer before the many festive feasts to come? Halloween can be a big splurge day for many, especially if you are a sweet tooth. I can leave most candy alone except the kinds that involve peanut butter. I cannot buy Reese's Peanut Butter Cups or Butterfinger without being somewhat tempted to have one. My solution? I just buy something else to pass out to the trick-or-treaters. I remind myself that I've worked too hard to just eat a bunch of candy that I don't need. I don't want that feeling of regret that comes after eating something that I didn't really want. It's too easy to mindlessly eat something just because it's there.
If you simply must have candy, eat ONE fun-sized and call it good. Pick your absolute favorite and have ONE. Savor it, eat it slowly, enjoy. Put the leftovers away or prepare to donate your extra candy. (One idea- the deployed soldiers love candy! I send boxes of goodies overseas all the time. Give it a thought!)
Enjoy your kids in their costumes. Enjoy seeing all of the trick-or-treaters at your door, but NO playing "one for me, one for you" with the candy. Ha! Get rid of it! Be happy when you hand out that last piece of candy and shut your light off. Now, give yourself a pat on the back for not blowing the whole day. Have fun and don't make it about the candy. We'll address the upcoming "holiday feast fest" in the next few months! One down, many obstacles to come.
Happy Halloween!
Wednesday
Monday
Our kids, their futures
I feel like our society as a whole makes it hard for our children to be physically healthy. With my own kids, I make sure that my kids have healthy foods available, cook healthy meals, and encourage outside and active time. My husband and I work out and talk about exercise and nutrition in a positive way trying to be good role models to them. Despite all of this, I feel like I'm constantly fighting against them commenting, "I don't WANT to go outside!" or "Can I have some candy?"
Maybe I'm crazy, but I feel like there is a difference between when I was a kid versus now with my own kids. I didn't constantly ask for sugar. I feel like they are always looking for that sugary something....maybe because these days, there is an unlimited supply of candy everywhere all year round: Christmas, Valentines, Easter, parade candy, Halloween. On top of the abundant supply of sugar are the convenience foods that our society touts and that many families rely on between activities and hectic schedules. It's trouble in a box or can! The restaurants we all eat at serve WAY too much food, even in the kids meals! A kids meal is what an adult should be eating!
Besides food issues, our world is not the same place to play in as it was 20-30 years ago. Maybe we don't feel as safe to send our kids out to roam the neighborhoods or go to the park on their own. (I don't.) The parks and playgrounds are virtually empty on a nice day! Where is everyone?! It seems like if it's not a scheduled class or sport, it is less likely to happen.
Kids are addicted to technology to many physical detriments. We stick them in front of screens everywhere. Have you seen that movie Wall-E? Are our kids going to end up like that? Floating along through the day with a screen in their faces? Even McDonald's has TVs all over their new restaurants! All of this sedentary activity is setting our kids up for physical health troubles from posture problems to obesity. There has to be a balance.
Failures on our part as the adults:
- Allowing too much technology time and not enough activity or movement.
- What we cook (or don't cook). IE- predominantly convenience food and eating out during the week.
- How WE look and how we take care of ourselves. WE are the role models and 66% of our adult population is overweight/obese in this country!
- Restaurant portion sizes. (Cut it in half!)
So, what can we do to set our kids up for success? Cook real food and eventually teach our kids to cook real food. Cut the salt, sugar, and unhealthy fats that our society seems to be addicted to. Enjoy what food is supposed to taste like. Move our bodies and invite our kids along. Be good physical role models. If you aren't ready to change for yourself, change for your kids. They are watching you. They will mimic you because they love you and want to be like you. Give them a chance to be as healthy as they can be.
Maybe I'm crazy, but I feel like there is a difference between when I was a kid versus now with my own kids. I didn't constantly ask for sugar. I feel like they are always looking for that sugary something....maybe because these days, there is an unlimited supply of candy everywhere all year round: Christmas, Valentines, Easter, parade candy, Halloween. On top of the abundant supply of sugar are the convenience foods that our society touts and that many families rely on between activities and hectic schedules. It's trouble in a box or can! The restaurants we all eat at serve WAY too much food, even in the kids meals! A kids meal is what an adult should be eating!
Besides food issues, our world is not the same place to play in as it was 20-30 years ago. Maybe we don't feel as safe to send our kids out to roam the neighborhoods or go to the park on their own. (I don't.) The parks and playgrounds are virtually empty on a nice day! Where is everyone?! It seems like if it's not a scheduled class or sport, it is less likely to happen.
Kids are addicted to technology to many physical detriments. We stick them in front of screens everywhere. Have you seen that movie Wall-E? Are our kids going to end up like that? Floating along through the day with a screen in their faces? Even McDonald's has TVs all over their new restaurants! All of this sedentary activity is setting our kids up for physical health troubles from posture problems to obesity. There has to be a balance.
Failures on our part as the adults:
- Allowing too much technology time and not enough activity or movement.
- What we cook (or don't cook). IE- predominantly convenience food and eating out during the week.
- How WE look and how we take care of ourselves. WE are the role models and 66% of our adult population is overweight/obese in this country!
- Restaurant portion sizes. (Cut it in half!)
So, what can we do to set our kids up for success? Cook real food and eventually teach our kids to cook real food. Cut the salt, sugar, and unhealthy fats that our society seems to be addicted to. Enjoy what food is supposed to taste like. Move our bodies and invite our kids along. Be good physical role models. If you aren't ready to change for yourself, change for your kids. They are watching you. They will mimic you because they love you and want to be like you. Give them a chance to be as healthy as they can be.
Saturday
All or nothing....
I was training a client yesterday and we were talking about my post on "Blowing it." She commented that so many people have an "all or nothing" mentality when it comes to eating. I agree, and think that this mentality can apply to many other things too- working out, home projects, volunteering, etc.
Is this you? You either do something at 100% full speed ahead or not at all? There is no "in-between?" Anything else is just half-a**ed? With regards to fitness and nutrition, it's normal to slip. As my friend said in response to that previous post, "You shouldn't just keep sliding."
An "all or nothing" personality may go "all out" 100% and end up hurting themselves because their body wasn't ready to go from 0-100 right away. Everyone should build a base strength and stability and work on form before adding on weights and intensity. If you get hurt, you crash back to 0 and can't do anything until you heal. Same with eating- the "all or nothing" personality may restrict so much in their diet that they are starving and not getting enough nutrients! And then, they are so hungry that there is bingeing on the first thing available! That type of eating is not sustainable and is also detrimental to your body.
The point here is not to deprive yourself or try and impress the world with your abilities on your first workout in a year... everything in moderation. Then, build from there. If you are an "all or nothing" personality, you really need to be okay with this. This doesn't mean NOT doing your best or working your hardest, but take it in stages....in steps. Work up to your goals, not pick the hardest thing you can find and hurt yourself. That is setting yourself up for injury and failure. Challenge your body at an appropriate pace. Change your eating habits at an appropriate pace.
You have the rest of your life to work on things. Even if you want it all right now.
Is this you? You either do something at 100% full speed ahead or not at all? There is no "in-between?" Anything else is just half-a**ed? With regards to fitness and nutrition, it's normal to slip. As my friend said in response to that previous post, "You shouldn't just keep sliding."
An "all or nothing" personality may go "all out" 100% and end up hurting themselves because their body wasn't ready to go from 0-100 right away. Everyone should build a base strength and stability and work on form before adding on weights and intensity. If you get hurt, you crash back to 0 and can't do anything until you heal. Same with eating- the "all or nothing" personality may restrict so much in their diet that they are starving and not getting enough nutrients! And then, they are so hungry that there is bingeing on the first thing available! That type of eating is not sustainable and is also detrimental to your body.
The point here is not to deprive yourself or try and impress the world with your abilities on your first workout in a year... everything in moderation. Then, build from there. If you are an "all or nothing" personality, you really need to be okay with this. This doesn't mean NOT doing your best or working your hardest, but take it in stages....in steps. Work up to your goals, not pick the hardest thing you can find and hurt yourself. That is setting yourself up for injury and failure. Challenge your body at an appropriate pace. Change your eating habits at an appropriate pace.
You have the rest of your life to work on things. Even if you want it all right now.
Thursday
Try and try again.....
I was watching a coaching video online yesterday and heard something that I really liked. Every time you try and fail, you are closer to figuring out what WILL work for you. You are also finding out what doesn't work for you (thus the failure!). I never thought of it that way. You have to think about why something didn't work and change it to something that does work for you and your life. It's like dating and breaking up....every time you break up, it's because that relationship didn't work! Diets don't work, so break up with that mentality. To me, "diet" screams that it can't be followed long term. You are setting yourself up for failure. Re-invent your goals and strategies and find a plan that can be life-long and successful.
What are the craziest diets you've tried? Cabbage soup or grapefruit diet? Eat-so-little-starvation-diet? Pills, liquids, powders, no-real-food-allowed diet? Break up with these, they are no good. If you've tried any of these, what happens when you stop them? Do you gain your weight back? Perhaps even a little more weight? Have you stopped to think about why they didn't work for you? You were hungry, that's why! You have to eat for nourishment and fuel. Just the right stuff.
Think about one or two things that you can take away from what you've tried in the past. Write it down. It helps to visually see what works and doesn't work. Form a list of things that fit into your lifestyle and your family's schedule. Ex: When is a good time to fit a workout into your day? How long do you have? What are your family's favorite recipes and how can you make them healthier?
The point here is to keep trying. Try until you figure out what works for you. And stop doing the things that don't work! Once you experience success, there's no going back. Failure won't even be in your vocabulary anymore. Just keep trying!
What are the craziest diets you've tried? Cabbage soup or grapefruit diet? Eat-so-little-starvation-diet? Pills, liquids, powders, no-real-food-allowed diet? Break up with these, they are no good. If you've tried any of these, what happens when you stop them? Do you gain your weight back? Perhaps even a little more weight? Have you stopped to think about why they didn't work for you? You were hungry, that's why! You have to eat for nourishment and fuel. Just the right stuff.
Think about one or two things that you can take away from what you've tried in the past. Write it down. It helps to visually see what works and doesn't work. Form a list of things that fit into your lifestyle and your family's schedule. Ex: When is a good time to fit a workout into your day? How long do you have? What are your family's favorite recipes and how can you make them healthier?
The point here is to keep trying. Try until you figure out what works for you. And stop doing the things that don't work! Once you experience success, there's no going back. Failure won't even be in your vocabulary anymore. Just keep trying!
Tuesday
Prevention
We all know that fitness "does the body good," but let's look at specifics: (Warning- this post sounds a little textbookish, but it's still stuff you need to know)
Being physically active also benefits your overall well-being by
Take control! Design your best life and achieve your goals! Be healthy for yourself and your family.
- Exercise allows us to maintain muscle mass, strength, coordination, and balance.
- Regular exercise improves communication between the nervous system and the rest of our body. This is important in the control of movement and improvement in your performance.
- Bones respond to exercise by becoming stronger. (especially through weight-bearing exercise)
- Strong muscles support and stabilize our bodies (Joints!) and produce the best possible movement.
- Physical activity has been proven to reduce the risk of many chronic diseases/disorders such as:
- high cholesterol
- high blood pressure
- obesity and weight gain
- diabetes
- coronary heart disease
- stroke
- certain types of cancer (prostate, ovarian, breast)
- osteoarthritis
Being physically active also benefits your overall well-being by
- promoting a positive mood
- reducing stress
- improving sleep
- reducing depression and anxiety
Take control! Design your best life and achieve your goals! Be healthy for yourself and your family.
Sunday
Body Talk
As good things happen to you in your fitness journey, people will notice. Whether it's a change in your attitude, your habits, or your body, people around you will see it and tell you. Get ready for compliments!!
How do you react when someone gives you a compliment? Rarely do people just randomly fling out compliments, so chances are- they mean it! So, when someone says, "Wow, you look great!" what do you say back? Do you:
As you change for the better, look in the mirror and find the things that you love about yourself. Celebrate your successes. We are so good at looking for our own flaws that we forget to see the good changes! And, women, stop the body bashing, flaw-finding talk with your friends too. It's contagious and not helpful to anyone. The next time a friend says something negative about their body, reaffirm what you like about them as a person and change the subject. Don't make them feel better by saying something negative about your own body. We all have our physical flaws, but don't need to forecast them.
Finally, if someone you care about is changing for the better, GIVE them compliments! It is a powerful motivator for them to keep going! You can help them be successful! It's easy to get envious of their success, but be supportive instead. It helps everyone and may even ignite your desire to make some changes too.
How do you react when someone gives you a compliment? Rarely do people just randomly fling out compliments, so chances are- they mean it! So, when someone says, "Wow, you look great!" what do you say back? Do you:
- Take a potshot at yourself and say, "Nah, I look huge! What are you talking about?!"
- Think to yourself, "Geez, did I look that bad before?"
- Accept the compliment and say, "Thanks! I've been working really hard! I feel great!"
As you change for the better, look in the mirror and find the things that you love about yourself. Celebrate your successes. We are so good at looking for our own flaws that we forget to see the good changes! And, women, stop the body bashing, flaw-finding talk with your friends too. It's contagious and not helpful to anyone. The next time a friend says something negative about their body, reaffirm what you like about them as a person and change the subject. Don't make them feel better by saying something negative about your own body. We all have our physical flaws, but don't need to forecast them.
Finally, if someone you care about is changing for the better, GIVE them compliments! It is a powerful motivator for them to keep going! You can help them be successful! It's easy to get envious of their success, but be supportive instead. It helps everyone and may even ignite your desire to make some changes too.
Thursday
Blowing It
Scenario-- You open a bag of Reese's Peanut Butter mini-cups with the intention of "just having one or two." The next thing you know, you look down and there are 6 or 7 crinkled wrappers on the counter in front of you. You think, "I've already blown it, so what does it matter?" You proceed to eat the whole bag.
Have you done something similar to this before? Have you thought or said this when indulging in something you shouldn't be eating? Do you think that if you have one "bad" meal or snack that you might as well continue on that way?
You are giving up on yourself. You are giving yourself permission to sabotage your goals and what you are working toward. You are letting food control you instead of you controlling the food. Let's fix this. Next time you indulge (and you will, that's life!), be okay with the indulgence, but don't blow the whole day. Then, be proud of yourself for not blowing the whole day. The next time you eat, get back to healthy choices. Forgive yourself and move on.
Other tips: (some that I've talked about before)
Have you done something similar to this before? Have you thought or said this when indulging in something you shouldn't be eating? Do you think that if you have one "bad" meal or snack that you might as well continue on that way?
You are giving up on yourself. You are giving yourself permission to sabotage your goals and what you are working toward. You are letting food control you instead of you controlling the food. Let's fix this. Next time you indulge (and you will, that's life!), be okay with the indulgence, but don't blow the whole day. Then, be proud of yourself for not blowing the whole day. The next time you eat, get back to healthy choices. Forgive yourself and move on.
Other tips: (some that I've talked about before)
- Just take a small piece of your indulgence. Taste it, enjoy it, move on.
- Substitute your indulgence with a healthier version of the same taste. (Ex: instead of a Hershey bar or chocolate ice cream, have a chocolate low cal pudding.)
- Don't keep the tempting things in your house. They will call your name and invite you to indulge!
- Plan. Plan. Plan. Especially if you'll be eating out or travelling. Where will you eat and what's on the menu?
- Always have a healthy snack with you. That way, when you are hungry, you have something with you and don't stop at a gas station for a candy bar and a big gulp.
- Drink enough fluids.
- Chew sugar free gum. It will keep your mouth busy.
Tuesday
Maybe later....
"I'll start tomorrow..."
"The holidays are coming..."
"I'll just wait until the new year..."
"It's ONLY one day of eating what I want...."
Do any of these phrases sound familiar? It's just too easy to put things off, especially when it's the daunting task of making changes in our lives. Changes that last. Changes that are hard. How many times have you started over? How many times have you tried and failed? Pushed things off for another day?
So, why do we put things off? Inevitably, something "more important" or "more interesting" comes up. Maybe you don't get results as quickly as you want and you fizzle out. Or, you tell yourself "I'll just have one more helping of this or that" and then you tell yourself that EVERY day.
You'll never get to the finish if you don't take the steps to get there. Take your steps TODAY. Move your body TODAY. Eat a bit healthier TODAY. Honestly, why are you putting it off?
"The holidays are coming..."
"I'll just wait until the new year..."
"It's ONLY one day of eating what I want...."
Do any of these phrases sound familiar? It's just too easy to put things off, especially when it's the daunting task of making changes in our lives. Changes that last. Changes that are hard. How many times have you started over? How many times have you tried and failed? Pushed things off for another day?
So, why do we put things off? Inevitably, something "more important" or "more interesting" comes up. Maybe you don't get results as quickly as you want and you fizzle out. Or, you tell yourself "I'll just have one more helping of this or that" and then you tell yourself that EVERY day.
You'll never get to the finish if you don't take the steps to get there. Take your steps TODAY. Move your body TODAY. Eat a bit healthier TODAY. Honestly, why are you putting it off?
Sunday
At the starting line.....
Ok, so you are ready to get started in your fitness journey or perhaps back into it after a hiatus. Enough talking about it, enough thinking about it, time to DO IT. If you've been reading my blog, you know that at the start of your fitness journey, you need to round up your supportive people, find your motivation/inspiration, be ready to really make some changes (slowly), and face your fears. It's time to step out of your comfort zone and get moving!
Before you can talk yourself out of it or come up with an excuse, pick a fitness goal and start ASAP. Your goal should be specific, measurable, attainable, and realistic. Choose a manageable timeline; for example- "I'll go to the gym 3 days a week for the next month and aim for a 10 lb weight loss." Tell yourself exactly what you will do while you are at the gym. No clue? Look at the schedule and see what they offer. Don't like classes? Do some research on strength training programs. There are unlimited resources! Hire a trainer or meet up with a friend weekly to exchange ideas and support each other.
Here are some hints... Too many people only do cardio. Include the following for a well-rounded workout:
At the starting line, you have to take an honest look at what you are eating. Keep a food journal for a week or two. Look at your patterns:
This isn't hard. You CAN do this. Make your plan. Get Ready, Get Set, Get FIT!
Before you can talk yourself out of it or come up with an excuse, pick a fitness goal and start ASAP. Your goal should be specific, measurable, attainable, and realistic. Choose a manageable timeline; for example- "I'll go to the gym 3 days a week for the next month and aim for a 10 lb weight loss." Tell yourself exactly what you will do while you are at the gym. No clue? Look at the schedule and see what they offer. Don't like classes? Do some research on strength training programs. There are unlimited resources! Hire a trainer or meet up with a friend weekly to exchange ideas and support each other.
Here are some hints... Too many people only do cardio. Include the following for a well-rounded workout:
- Warm up
- Flexibility
- Balance training
- Strength training
- Cardio
- Power (plyometric)- this makes it fun!
- Core training (not sit ups)
- Cool down (foam rolling, stretching)
At the starting line, you have to take an honest look at what you are eating. Keep a food journal for a week or two. Look at your patterns:
- How many times per week do you eat out? What do you tend to order?
- How many times per day do you eat?
- When is a challenging time of day for you?
- Do you eat breakfast?
- What are your portion sizes?
- Are you drinking enough water? (It should be half your body weight in ounces every day!)
This isn't hard. You CAN do this. Make your plan. Get Ready, Get Set, Get FIT!
Thursday
Emotional Eating
What's the reason for eating? Of course you know the answer....to nourish your body, to provide your body with the nutrients in order to have energy, for your body to function properly. Some of the time, this isn't why we eat at all. Let's name the reasons: tired-eating, bored-eating, stress-eating, mindless-eating, and emotional-eating. I think these are all pretty common. But, do you realize it while you are doing it?
Take a closer look at your own habits- what is your "go-to" item of choice when you emotional eat? Is it sweet stuff? Salty? Greasy/fatty? All of the above? Personally, when I have an emotional trigger, I feel like sticking my head in a bag of Doritos. It's the crunchy/salty that gets me. It's a very powerful urge that, thankfully, I have learned to deal with.
How does one break through this toxic habit? You have to learn to face the emotions or stress that you are feeling instead of burying them with food. You have to remind yourself that it may taste good going down, but think about how you will feel later on. Do you immediately regret what you ate? Feel so full that you want to explode? Bash yourself for pigging out and think "what does it matter anyway?" Would eating that bag of Doritos really make me feel better? No, of course not. I would feel disgusting. I have worked too hard to do that to myself. I have the power over what I eat and why.....not the other way around.
Find a different stress outlet. If you are bored/tired eating, find something else to occupy you. Don't keep your trigger foods in the house. Make it an effort to have to go get the thing that you really crave. Or, satisfy a craving with a healthier version, like chocolate milk for a sweet craving or almonds for salty.
You get the idea. Easier said than done, I know. Just be mindful about why you are eating. Deal with the real issues. If you do blow it and drown yourself in cake or whatever it is, move on and get back on track the next time you eat.
Take a closer look at your own habits- what is your "go-to" item of choice when you emotional eat? Is it sweet stuff? Salty? Greasy/fatty? All of the above? Personally, when I have an emotional trigger, I feel like sticking my head in a bag of Doritos. It's the crunchy/salty that gets me. It's a very powerful urge that, thankfully, I have learned to deal with.
How does one break through this toxic habit? You have to learn to face the emotions or stress that you are feeling instead of burying them with food. You have to remind yourself that it may taste good going down, but think about how you will feel later on. Do you immediately regret what you ate? Feel so full that you want to explode? Bash yourself for pigging out and think "what does it matter anyway?" Would eating that bag of Doritos really make me feel better? No, of course not. I would feel disgusting. I have worked too hard to do that to myself. I have the power over what I eat and why.....not the other way around.
Find a different stress outlet. If you are bored/tired eating, find something else to occupy you. Don't keep your trigger foods in the house. Make it an effort to have to go get the thing that you really crave. Or, satisfy a craving with a healthier version, like chocolate milk for a sweet craving or almonds for salty.
You get the idea. Easier said than done, I know. Just be mindful about why you are eating. Deal with the real issues. If you do blow it and drown yourself in cake or whatever it is, move on and get back on track the next time you eat.
Tuesday
A Journey to Success
What does it take to succeed in your fitness goals? Or any goal? I don't think there is one magic piece of advice to answer this. Instead, I believe there are several things that we need. I recently thumbed through the book by Gunnar Peterson called, "The Workout." What caught my eye right away was his list of "Imperative Elements for Success:"
After saying that, I would put mindset at the top of the list as well as motivation. If someone has a negative attitude with no intention of changing any habits and no desire, then they will inevitably fail in any fitness goal. No doubt. If you do what's easy instead of what's right, you will not get to enjoy long term success.
The other things on the list will come with time. It's like a chain reaction. The more motivated you are, the harder you'll try. You'll make the effort to find information about things to add to your workout. You'll be confident enough to try new things. The more results you see, the more dedicated you'll be and you'll hold yourself accountable. You won't even want to miss a workout. You will have your success!
Find what works for you. Everyone is different. Maybe you want information first and then you muster up some motivation and hire a trainer to hold you accountable, and so on. Success in anything doesn't come easy, but in the end, it's all worth it!
- Motivation
- Information
- Variety
- Consistency
After saying that, I would put mindset at the top of the list as well as motivation. If someone has a negative attitude with no intention of changing any habits and no desire, then they will inevitably fail in any fitness goal. No doubt. If you do what's easy instead of what's right, you will not get to enjoy long term success.
The other things on the list will come with time. It's like a chain reaction. The more motivated you are, the harder you'll try. You'll make the effort to find information about things to add to your workout. You'll be confident enough to try new things. The more results you see, the more dedicated you'll be and you'll hold yourself accountable. You won't even want to miss a workout. You will have your success!
Find what works for you. Everyone is different. Maybe you want information first and then you muster up some motivation and hire a trainer to hold you accountable, and so on. Success in anything doesn't come easy, but in the end, it's all worth it!
Sunday
You are stronger than you think you are....
The number one priority in your fitness arsenal should be strength training. (The only exception I can think of would be if you are training for something like a marathon where you need your body to be efficient and are focusing on endurance.) Strength training is SO important! After age 30, you can lose up to ten percent of your muscle mass each decade. When you lose this muscle mass, you not only lose strength and power, but your metabolism slows down and you burn less calories. Your percentage of fat goes up. Your body gets flabby. So, what's good about any of that??!!
An alarmingly low percentage of women lift weights; it's something like 10-15%. Why? Women are afraid of getting "big and bulky." THIS IS NOT GOING TO HAPPEN. Those female extreme body builders that you see in competitions spend whole days in the gym and take body altering things like hormones and supplements. Spending an hour lifting weights at your gym isn't going to have that effect on you. Take me, for example: I lift challenging heavy weights three days each week. My body has gotten smaller, tighter, and stronger. I'm adding muscle instead of losing it. My metabolism has skyrocketed and my body fat is burning off because MUSCLE BURNS FAT.
Let me say it again. Women, you will not get big and bulky when you lift weights! The more muscle on your body, the more fat you burn, the more calories you burn. You will get smaller, tighter, stronger bodies because muscle takes up less space than fat.
So, when you get up the nerve to lift weights, do you use machines or free weights? I personally think free weights are superior- they challenge your balance and core stability. We sit enough already, do we need to sit at machines too? I feel that you challenge yourself more in free weights. Ladies, don't be nervous about all of those "tough" guys in the free weight area. Many of them are lifting too much weight with poor form. They may check you out at first, but it's because you are so awesome for trying something new! Go for it!
If you don't strength train now, add it to your routine a few days per week. Put that above everything else and tag your cardio onto the end of your routine. Don't belong to a gym? Do body-weight-only exercises at home like push ups, planks, squats, lunges, etc. If you do belong to a gym, find a total body routine in a book or online. Hire a trainer. Go to the free weights and challenge yourself. Pick a weight that feels hard. I mean, we lift children, grocery bags, and heavy laundry baskets every day. Our purses can weigh ten pounds or more!
Remember, you are stronger than you think you are. Surprise yourself. Challenge your body to change your body.
An alarmingly low percentage of women lift weights; it's something like 10-15%. Why? Women are afraid of getting "big and bulky." THIS IS NOT GOING TO HAPPEN. Those female extreme body builders that you see in competitions spend whole days in the gym and take body altering things like hormones and supplements. Spending an hour lifting weights at your gym isn't going to have that effect on you. Take me, for example: I lift challenging heavy weights three days each week. My body has gotten smaller, tighter, and stronger. I'm adding muscle instead of losing it. My metabolism has skyrocketed and my body fat is burning off because MUSCLE BURNS FAT.
Let me say it again. Women, you will not get big and bulky when you lift weights! The more muscle on your body, the more fat you burn, the more calories you burn. You will get smaller, tighter, stronger bodies because muscle takes up less space than fat.
So, when you get up the nerve to lift weights, do you use machines or free weights? I personally think free weights are superior- they challenge your balance and core stability. We sit enough already, do we need to sit at machines too? I feel that you challenge yourself more in free weights. Ladies, don't be nervous about all of those "tough" guys in the free weight area. Many of them are lifting too much weight with poor form. They may check you out at first, but it's because you are so awesome for trying something new! Go for it!
If you don't strength train now, add it to your routine a few days per week. Put that above everything else and tag your cardio onto the end of your routine. Don't belong to a gym? Do body-weight-only exercises at home like push ups, planks, squats, lunges, etc. If you do belong to a gym, find a total body routine in a book or online. Hire a trainer. Go to the free weights and challenge yourself. Pick a weight that feels hard. I mean, we lift children, grocery bags, and heavy laundry baskets every day. Our purses can weigh ten pounds or more!
Remember, you are stronger than you think you are. Surprise yourself. Challenge your body to change your body.
Thursday
Guilt Trip
OK, moms, this post is especially for you. We make ourselves feel guilty about so many things- especially taking time for ourselves. We put our needs last.....that's how we're built. When it comes to our own fitness and well-being, it's usually at the bottom of the list behind our family's needs. We feel guilty about spending money on ourselves (gym membership, personal trainer, workout clothes, etc.) or we feel guilty about taking the time away from our kids to take a class or spend an hour running, lifting weights, etc.
Stop it. It's okay to take time for yourself. Trust me, I've had all of these guilty thoughts. For a couple of years, I felt bad going to the Y "too many" times during the week or leaving my kids in the kid's care for more than an hour. Looking back, it was kind of silly to think that way. Was it really going to have a negative effect on them if they had to go with me a few times a week?
Taking time for yourself and being healthy makes you a better person, a better parent, and a good role model to your kids. It's like the oxygen mask instructions on an airplane- "Put your mask on first before putting one on your kids. If you don't have oxygen, you can't help anyone around you." Put your health at the top of the list so that you are better able to care for your family. If you don't have good health, it's hard to take care of those around you.
I got over my guilt about the Y. I realized that I needed it as a stress outlet. Being a stay at home mom can be very stressful!! I have more energy to play with my kids. I want them to have a fit mom, not a fat mom. I am a better mom and wife. If I don't exercise now, my mood suffers and we all know that a grumpy mom can bring down the whole house!
Short on time? Work out smarter, meaning do harder, shorter workouts. Incorporate your family where you can. Make the time, it's not just going to happen. Low on energy? Exercise gives you more energy!! The hardest part is just getting started. Short on money or feel guilty about spending it on yourself? That's NOT an excuse. You can do workouts for free at home. Look up body weight exercises online. Buy a set of DVDs if that's your preference. Get a timer and do interval training on your stairs, with a jump rope, etc. Get creative!
Get over your guilt and stop making excuses. You deserve good health and your family deserves to have you in good health.
Stop it. It's okay to take time for yourself. Trust me, I've had all of these guilty thoughts. For a couple of years, I felt bad going to the Y "too many" times during the week or leaving my kids in the kid's care for more than an hour. Looking back, it was kind of silly to think that way. Was it really going to have a negative effect on them if they had to go with me a few times a week?
Taking time for yourself and being healthy makes you a better person, a better parent, and a good role model to your kids. It's like the oxygen mask instructions on an airplane- "Put your mask on first before putting one on your kids. If you don't have oxygen, you can't help anyone around you." Put your health at the top of the list so that you are better able to care for your family. If you don't have good health, it's hard to take care of those around you.
I got over my guilt about the Y. I realized that I needed it as a stress outlet. Being a stay at home mom can be very stressful!! I have more energy to play with my kids. I want them to have a fit mom, not a fat mom. I am a better mom and wife. If I don't exercise now, my mood suffers and we all know that a grumpy mom can bring down the whole house!
Short on time? Work out smarter, meaning do harder, shorter workouts. Incorporate your family where you can. Make the time, it's not just going to happen. Low on energy? Exercise gives you more energy!! The hardest part is just getting started. Short on money or feel guilty about spending it on yourself? That's NOT an excuse. You can do workouts for free at home. Look up body weight exercises online. Buy a set of DVDs if that's your preference. Get a timer and do interval training on your stairs, with a jump rope, etc. Get creative!
Get over your guilt and stop making excuses. You deserve good health and your family deserves to have you in good health.
Tuesday
Inspiration/ Motivation
I was talking to a gal at church the other day and told her about my new venture as a personal trainer. After visiting for a few minutes, she shared that she wished her husband would get more motivated to add healthy habits into his life. She knew that she couldn't have the motivation for him and wondered if I had any tips to share on that subject. I acknowledged that she was correct in saying that she couldn't make him be motivated and that he was the one that had to be ready to make changes. I have no direct advice on how to MAKE someone be motivated to do something. Motivation comes from within. We have to want something for ourselves.
I've been thinking about this since that conversation. You can motivate yourself to make changes in your own life and in turn, those around you will follow. If you serve as an inspiration, what you achieve can make others want to do the same. Your accomplishments are like an invitation to others to follow their dreams and reach their goals. It's kind of like showing them, "If I can do it, YOU can do it!"
For example, if you worked really hard training your body, disciplining yourself in your eating habits, and having a positive attitude, your friends and family will see that and mimic that. If you transform yourself in any positive way, you inspire everyone around you. Your own motivation will skyrocket in the changes you see and how you feel.
Outside inspiration can bring out the motivation that we all have deep within us. Want it for yourself and live it. You can't make anyone make life changes that they don't want or aren't ready for. But you can invite, encourage, and inspire.
Inspire yourself and others.
I've been thinking about this since that conversation. You can motivate yourself to make changes in your own life and in turn, those around you will follow. If you serve as an inspiration, what you achieve can make others want to do the same. Your accomplishments are like an invitation to others to follow their dreams and reach their goals. It's kind of like showing them, "If I can do it, YOU can do it!"
For example, if you worked really hard training your body, disciplining yourself in your eating habits, and having a positive attitude, your friends and family will see that and mimic that. If you transform yourself in any positive way, you inspire everyone around you. Your own motivation will skyrocket in the changes you see and how you feel.
Outside inspiration can bring out the motivation that we all have deep within us. Want it for yourself and live it. You can't make anyone make life changes that they don't want or aren't ready for. But you can invite, encourage, and inspire.
Inspire yourself and others.
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