Count out crash diets or quick weight-loss schemes.
Have patience in losing a half pound to one pound per week. One pound = 3,500 claories.
Always drink plenty of water. Shoot for 8 glasses of water a day at minimum.
Never skip meals in efforts to lose weight.
Get up and go, increase your physical activity.
Eat a variety of foods.
Progression Not Perfection!!
Friday
Tuesday
Want to Lose Weight? What's the secret?
Make your goal - lifestyle change. People who have successfully lost 20 or more pounds and kept that weight off for a year or more achieved their success by changing their physical activity and eating habits. The secrets to weight-loss success are not secrets, but the same advice you have been hearing for years: Eat less and exercise more. Rather than focusing on how much weight you lost this week, focus on how many days you took a walk OR participated in StepForward's Fitness Training!
Monday
Survival Tips for a Healthier Thanksgiving Dinner
Most Americans walk away from the holidays 3 to 7 pounds heavier!
1. If you’re worried about food choices at the dinner table, bring your own low-fat or nutritious party dish.
2. Don’t skip breakfast or lunch on Thanksgiving Day as this is a sure way to overeat at the dinner table.
3. Remember our bodies aren’t meant to handle 2,000-3,000 calories all at once (the typical Thanksgiving meal packs 3,000 calories plus) and will store excess calories as fat.
4. Control portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group. If you like turkey and ham, fit a little of both in one circle.
5. Be mindful of your alcohol intake: Mixed drinks tend to have a high amount of concentrated sugar and quickly add empty calories.
6. Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour to burn calories before Thanksgiving dinner. End dinner with a family walk around the neighborhood or some other form of physical activity (e.g., a game of touch football instead of watching it on the tube).
1. If you’re worried about food choices at the dinner table, bring your own low-fat or nutritious party dish.
2. Don’t skip breakfast or lunch on Thanksgiving Day as this is a sure way to overeat at the dinner table.
3. Remember our bodies aren’t meant to handle 2,000-3,000 calories all at once (the typical Thanksgiving meal packs 3,000 calories plus) and will store excess calories as fat.
4. Control portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group. If you like turkey and ham, fit a little of both in one circle.
5. Be mindful of your alcohol intake: Mixed drinks tend to have a high amount of concentrated sugar and quickly add empty calories.
6. Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour to burn calories before Thanksgiving dinner. End dinner with a family walk around the neighborhood or some other form of physical activity (e.g., a game of touch football instead of watching it on the tube).
Making Your Way Through the Holidays Without Guilt (Or Added Pounds)
From the golden, roasted turkey to the buttery mashed potatoes to the decorated cookies, the holiday season is a festival of favorite family foods. For many though, it's also a guilt-ridden, downward spiral of diminishing willpower and unhealthy, unwanted pounds.
Adding a few extra pounds and inches during the holidays has always been a concern, but with the increasing rates of obesity and weight-related diseases such as type II diabetes and heart disease, Americans need to be a little more serious about celebratory food habits.
Thanksgiving is a holiday full of tradition, indulgence and, unfortunately, extra pounds! The average person consumes 4,500 calories on this day. A 160 lb. person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn it off. Holiday delicacies can be enjoyed so long as they’re eaten in moderation. Here are some tips to keep balance between caloric intake and a committed fitness regimen to stay healthy and trim through the holidays.
• Portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.
• Avoid starvation before a celebration. This can lead to problematic binge eating. Instead, eat a low-fat, low-sugar breakfast and lunch before the party.
• Select your favorite foods and let other guests enjoy traditional fare like rolls and sweet potato pie.
• Scope out the food scene. Look for fresh vegetables and other low-fat, low-sugar foods. Prevent snacking on high-fat snacks such as chips, dips, and party mixes.
• During a conversation hold a glass of water or diet soda, instead of a plate.
In addition, I would like to encourage you to maintain, or even increase, your activity level during the holiday season. Don’t wait until January to make fitness resolutions.
• Be specific about fitness goals. Rather than saying, “I will exercise more,” how about “I will go to the exercise class on Tuesday and Thursday, and work out in the weight room on Monday and Friday.”
• Exercise consistently. Beyond burning calories, exercise is essential for good health, stress management, and overall well-being.
• Make changes for the right reasons. You must believe that you are beginning a fitness program in order to take better care of yourself and to get more out of life.
• Be realistic. Be sure your plan fits into your lifestyle.
• Anticipate roadblocks. Make a plan for coping with the inevitable obstacles of life. And, don't let a few days of relapse turn into a year of unfulfilled resolutions
• Have fun and get involved. It's easier to stick to your plans when you feel good. Get involved in activities that help you feel happy and fulfilled.
• Find a partner. Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner or join a group—you won’t skip a workout if someone is waiting for you.
Most important, don't panic or feel guilty if your diet or fitness regimen seems to have gotten out of hand. When you balance your intake and output over several days, you will regain control. The secret is balance over the long haul.
Adding a few extra pounds and inches during the holidays has always been a concern, but with the increasing rates of obesity and weight-related diseases such as type II diabetes and heart disease, Americans need to be a little more serious about celebratory food habits.
Thanksgiving is a holiday full of tradition, indulgence and, unfortunately, extra pounds! The average person consumes 4,500 calories on this day. A 160 lb. person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn it off. Holiday delicacies can be enjoyed so long as they’re eaten in moderation. Here are some tips to keep balance between caloric intake and a committed fitness regimen to stay healthy and trim through the holidays.
• Portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.
• Avoid starvation before a celebration. This can lead to problematic binge eating. Instead, eat a low-fat, low-sugar breakfast and lunch before the party.
• Select your favorite foods and let other guests enjoy traditional fare like rolls and sweet potato pie.
• Scope out the food scene. Look for fresh vegetables and other low-fat, low-sugar foods. Prevent snacking on high-fat snacks such as chips, dips, and party mixes.
• During a conversation hold a glass of water or diet soda, instead of a plate.
In addition, I would like to encourage you to maintain, or even increase, your activity level during the holiday season. Don’t wait until January to make fitness resolutions.
• Be specific about fitness goals. Rather than saying, “I will exercise more,” how about “I will go to the exercise class on Tuesday and Thursday, and work out in the weight room on Monday and Friday.”
• Exercise consistently. Beyond burning calories, exercise is essential for good health, stress management, and overall well-being.
• Make changes for the right reasons. You must believe that you are beginning a fitness program in order to take better care of yourself and to get more out of life.
• Be realistic. Be sure your plan fits into your lifestyle.
• Anticipate roadblocks. Make a plan for coping with the inevitable obstacles of life. And, don't let a few days of relapse turn into a year of unfulfilled resolutions
• Have fun and get involved. It's easier to stick to your plans when you feel good. Get involved in activities that help you feel happy and fulfilled.
• Find a partner. Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner or join a group—you won’t skip a workout if someone is waiting for you.
Most important, don't panic or feel guilty if your diet or fitness regimen seems to have gotten out of hand. When you balance your intake and output over several days, you will regain control. The secret is balance over the long haul.
Tuesday
Fexible Benefits
We take part in aerobic activity to improve our cardiovascular endurance and burn fat. We weight-train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right?
Actually, there are three important elements. Often neglected is flexibility training. That neglect is regrettable, because flexibility training:
• Allows greater freedom of movement and improved posture
• Increases physical and mental relaxation
• Releases muscle tension and soreness
• Reduces risk of injury
Some people are naturally more flexible. Flexibility is primarily due to one's genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself. The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.
Before stretching:
• Take a few minutes to warm up as stretching cold muscles can cause injury.
• Begin with a low-intensity warm-up, such as easy walking while swinging the arms in a circle.
• Spend at least 5 to 10 minutes warming up prior to stretching.
When performing any stretch:
• Start each stretch slowly, exhaling as you gently stretch the muscle.
• Try to hold each stretch for at least 10 to 30 seconds.
Avoid these stretching mistakes:
• Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
• Don't strain or push a muscle too far. If a stretch hurts, ease up.
• Don't hold your breath.
Fitting Stretching Into A Compressed Schedule:
Time constraints keep many people from stretching. Some complain they just don't have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed. Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing. And all aerobic activity should be followed by at least a few minutes of stretching.
Tips for fitting stretching into an overstuffed schedule:
• If you don't have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates muscle temperature enough to make them more pliable and receptive to stretching.
• Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by pointing the toes and reaching the arms above your head. This can clear your mind and help jump-start your morning.
• Take a stretching class. Scheduling a class will help you to stick with a regular stretching program.
Actually, there are three important elements. Often neglected is flexibility training. That neglect is regrettable, because flexibility training:
• Allows greater freedom of movement and improved posture
• Increases physical and mental relaxation
• Releases muscle tension and soreness
• Reduces risk of injury
Some people are naturally more flexible. Flexibility is primarily due to one's genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself. The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.
Before stretching:
• Take a few minutes to warm up as stretching cold muscles can cause injury.
• Begin with a low-intensity warm-up, such as easy walking while swinging the arms in a circle.
• Spend at least 5 to 10 minutes warming up prior to stretching.
When performing any stretch:
• Start each stretch slowly, exhaling as you gently stretch the muscle.
• Try to hold each stretch for at least 10 to 30 seconds.
Avoid these stretching mistakes:
• Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
• Don't strain or push a muscle too far. If a stretch hurts, ease up.
• Don't hold your breath.
Fitting Stretching Into A Compressed Schedule:
Time constraints keep many people from stretching. Some complain they just don't have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed. Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing. And all aerobic activity should be followed by at least a few minutes of stretching.
Tips for fitting stretching into an overstuffed schedule:
• If you don't have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates muscle temperature enough to make them more pliable and receptive to stretching.
• Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by pointing the toes and reaching the arms above your head. This can clear your mind and help jump-start your morning.
• Take a stretching class. Scheduling a class will help you to stick with a regular stretching program.
The Best Time to Exercise
Clears the fog so you can begin your day refreshed & alert.
You have to take a shower anyway.
Outside exercisers can enjoy the peace & quiet of the early morning.
Done in the morning, exercise is "out of the way."
Before Lunch
Enables you to work off morning tensions.
Can help curb your appetite.
Refreshes you to meet the afternoon demands.
Before Dinner
Clears the day's tensions.
Helps you avoid "just home from the office" binging & snacking.
Can help curb your dinner appetite.
Refreshes you for evening activities.
Before Bed
Can help you relax & clear your mind of the day's problems so you can sleep more soundly.
In other words, pick when you need it most.
Just know that you need it.
Monday
Monday's
There is a one liner that rings in my ears weekly. We have all said it at one time or another, some of us are just more willing to say it over and over and over. Read the following statement outloud... I will start on Monday. Sound familiar?
Most people dread accepting responsibility. That’s just a fact of life, and we can see it in motion every day. Yes, the avoidance of responsibility in both our personal and professional lives. And here’s something else we can see just as often: We can see that most people aren’t as successful as they wish they were. Do you see there is a connection between these two very common phenomena?
I will start exercising on Monday, I will go on a diet on Monday, I will drink more water and less pop on Monday, I will get more sleep next Monday. Guess what? It is the middle of October and you are running out of Monday's. Do you plan on a repeat in 2010!
Most people dread accepting responsibility. That’s just a fact of life, and we can see it in motion every day. Yes, the avoidance of responsibility in both our personal and professional lives. And here’s something else we can see just as often: We can see that most people aren’t as successful as they wish they were. Do you see there is a connection between these two very common phenomena?
I will start exercising on Monday, I will go on a diet on Monday, I will drink more water and less pop on Monday, I will get more sleep next Monday. Guess what? It is the middle of October and you are running out of Monday's. Do you plan on a repeat in 2010!
Thursday
Top Ten Reasons to Hire a Personal Trainer
Many automatically equate personal training with gyms full of hard-core strength trainers, body builders, or athletes. This is only part of the picture. More and more people, novice and veteran exercisers alike, are working with personal trainers because they offer a practical and affordable means of getting and staying healthy.
1. Motivation. Personal trainers wear many hats, serving not only as coach, but also as an educator, confidant, role model and a major source of motivation and encouragement.
2. Consistency. Do you find it difficult to stick to your program? Scheduling regular appointments with a personal trainer helps eliminate any excuses you may come up with for not exercising.
3. Safety. Are you unsure about how to use equipment at the gym or how to perform walking lunges without hurting your knees? A personal trainer will show you how to exercise safely (including which exercises to avoid), and instruct you on the proper and safe use of exercise equipment.
4. Individualized instruction. An exercise program that works for one person may not work for another. A personal trainer will develop the most effective program for you based on your fitness evaluation results and personal goals.
5. Effective workouts. Today's hectic lifestyles mean you don't have time to waste on ineffective exercise routines. Personal trainers help maximize your time by providing workouts designed to meet your goals quickly and efficiently.
6. Supervision. Personal attention during exercise is the primary function of personal trainers. Need someone to spot you while you do pull-ups? Looking for feedback on your running form? That's what your personal trainer is for: to observe, assist and, if necessary, correct as needed.
7. Sports-specific training. Many amateur and professional athletes work with a personal trainer during the off-season to prepare themselves for in-season competition. Whether you want to shave some time off your 5K run or beat your brother-in-law at tennis, a personal trainer can tailor your program to your sport of choice.
8. Injury rehabilitation. Injuries and accidents can prevent you from participating in your favorite activities. An experienced personal trainer, however, can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries.
9. Special-needs training. Research confirms that individuals with health challenges such as diabetes, asthma, osteoporosis or heart disease benefit greatly from regular physical activity. These conditions, however, can make exercising safely a challenge. Many personal trainers are experienced in designing programs that address these special conditions.
10. Ego boost. It's a fact - feeling good makes you look good, and vice versa. Not only can a personal trainers help you achieve your health and fitness goals, they provide you with positive feedback on your performance and bolster your confidence to take on new challenges.
1. Motivation. Personal trainers wear many hats, serving not only as coach, but also as an educator, confidant, role model and a major source of motivation and encouragement.
2. Consistency. Do you find it difficult to stick to your program? Scheduling regular appointments with a personal trainer helps eliminate any excuses you may come up with for not exercising.
3. Safety. Are you unsure about how to use equipment at the gym or how to perform walking lunges without hurting your knees? A personal trainer will show you how to exercise safely (including which exercises to avoid), and instruct you on the proper and safe use of exercise equipment.
4. Individualized instruction. An exercise program that works for one person may not work for another. A personal trainer will develop the most effective program for you based on your fitness evaluation results and personal goals.
5. Effective workouts. Today's hectic lifestyles mean you don't have time to waste on ineffective exercise routines. Personal trainers help maximize your time by providing workouts designed to meet your goals quickly and efficiently.
6. Supervision. Personal attention during exercise is the primary function of personal trainers. Need someone to spot you while you do pull-ups? Looking for feedback on your running form? That's what your personal trainer is for: to observe, assist and, if necessary, correct as needed.
7. Sports-specific training. Many amateur and professional athletes work with a personal trainer during the off-season to prepare themselves for in-season competition. Whether you want to shave some time off your 5K run or beat your brother-in-law at tennis, a personal trainer can tailor your program to your sport of choice.
8. Injury rehabilitation. Injuries and accidents can prevent you from participating in your favorite activities. An experienced personal trainer, however, can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries.
9. Special-needs training. Research confirms that individuals with health challenges such as diabetes, asthma, osteoporosis or heart disease benefit greatly from regular physical activity. These conditions, however, can make exercising safely a challenge. Many personal trainers are experienced in designing programs that address these special conditions.
10. Ego boost. It's a fact - feeling good makes you look good, and vice versa. Not only can a personal trainers help you achieve your health and fitness goals, they provide you with positive feedback on your performance and bolster your confidence to take on new challenges.
Subscribe to:
Posts (Atom)