It comes the time of year when people begin “declaring change” will happen this year. For most, January first is RESOLUTION time.
Does your past resolutions resemble the following?
2004: I will get my weight down below 180
2005: I will watch my calories until I get below 190
2006: I will follow my new diet religiously until I get below 200
2007: I will try to develop a realistic attitude about my weight
2008: I will work out 5 days a week
2009: I will work out 3 days a week
2010: I will try to drive past a gym at least once a week
Are you sick of making the same resolutions year after year and yet never keep them?
Here are some resolutions that you can actually accomplish!
1. Read less
2. Put on at least 30 pounds
3. Stop exercising
4. Watch more TV
5. Procrastinate more
6. Drink 5 Dr Peppers a day & not the diet stuff
7. Partially hydrogenated – Oh YES
8. Spend more time at work
9. Eat out more
10. and last but not least...Take up a new habit: maybe smoking!
Enough joking...
Need help following through with your 2011 healthy living resolutions, you should try an accountability partner that will not let you off the hook!
Free consultation for those who are serious about making a difference
Step4wardfitness@suddenlink.net
Shelley
Thursday
Will being a Vegetarian help me lose weight?
"If I become a vegetariarn will I lose weight?"
Answer:
Some vegetarians become carbohydraters, meaning they fill the void of good for you lean meats with processed starches. Examples would be french fries and breads.These choices do not fill you for long and you will end up eating more. The secret to a slim vegetarian isn't isn't what they don't eat it's what they do eat. Lots and lots of water - rich veggies which have most of the nutrients, as well as filling fiber (and you know my attitudeon fiber!)
Whether you eat meat or not remember to fill your plate three quarters with PRODUCE at every meal!
Happy eating
Monday
Get MORE Fiber
Most of us hear the word fiber and automatically think of unappetizing foods. Fortunately, with the advancements in food technology our generation has been freed from health foods that taste like cardboard!
There are two types of fiber. For optimal benefits, you should get enough of both in your diet.
Soluble fiber dissolves in water and has been linked with lowering levels of “bad” low-density lipoprotein (LDL) cholesterol. Insoluble fiber cleans out your gut and is associated with a reduced risk of cardiovascular disease.
A diet high in fiber has many health benefits. Besides being important for digestive health, fiber is most famous for reducing cholesterol and preventing diseases related to high cholesterol. There are also indications that a high-fiber diet improves glucose tolerance. Fiber is also beneficial for weight loss. The large, bulky molecule structure increases your sense of being full without adding any calories. It also slows the emptying of your stomach, further prolonging that sense of satisfaction so that you won’t eat as frequently.
The current daily recommendation for adults is 20 – 30 grams each day.
There are two types of fiber. For optimal benefits, you should get enough of both in your diet.
Soluble fiber dissolves in water and has been linked with lowering levels of “bad” low-density lipoprotein (LDL) cholesterol. Insoluble fiber cleans out your gut and is associated with a reduced risk of cardiovascular disease.
A diet high in fiber has many health benefits. Besides being important for digestive health, fiber is most famous for reducing cholesterol and preventing diseases related to high cholesterol. There are also indications that a high-fiber diet improves glucose tolerance. Fiber is also beneficial for weight loss. The large, bulky molecule structure increases your sense of being full without adding any calories. It also slows the emptying of your stomach, further prolonging that sense of satisfaction so that you won’t eat as frequently.
The current daily recommendation for adults is 20 – 30 grams each day.
Tuesday
Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Old thinking was to work out in a sweat-filled gym for hours a day. No pain, no gain. New studies show that even short bouts of activity can increase your fitness level, especially if you're new at working out.
How Do I Decrease My Body Fat?
Weight loss alone won’t necessarily lead to huge decreases in body fat since weight loss without exercise will lead to decreases in lean mass as well. If you really want to decrease your body fat percentage you’ve got to eat better, do cardiovascular exercise AND remember to do resistance training to build up your lean mass, otherwise about 25% of every pound you lose will come from lean, calorie-burning muscle.
It is no surprise that consumers want to know how much body fat they should expect to lose. Most experts agree that a 1% loss per month is safe and doable (1-2 pounds per week). However, it is important to recognize that most methods of measuring body fat (such as calipers, bioelectrical impedance analysis, etc) are prone to measurement error and detection of small changes in body fat percentage is just as likely due to this error as it is an actual change in body fat. Thus, it’s best to wait a couple of months to recheck body composition to see if you’ve made progress.
If you would like to get a baseline body composition contact Shelley at
www.step4wardfitness.com
It is no surprise that consumers want to know how much body fat they should expect to lose. Most experts agree that a 1% loss per month is safe and doable (1-2 pounds per week). However, it is important to recognize that most methods of measuring body fat (such as calipers, bioelectrical impedance analysis, etc) are prone to measurement error and detection of small changes in body fat percentage is just as likely due to this error as it is an actual change in body fat. Thus, it’s best to wait a couple of months to recheck body composition to see if you’ve made progress.
If you would like to get a baseline body composition contact Shelley at
www.step4wardfitness.com
Wednesday
Girl POWER!
The proof is in the pudding: women who exercise with weights not only look great but more importantly they feel great! According to IDEAfit these women will reap the benefits:
• Research shows that the average woman who strength trains 2 to 3 times a week for eight weeks gains 1.75 lbs of lean weight and loses 3.5 lbs of fat.
• Muscle gained from strength training helps raise your resting metabolism, which means you burn more calories throughout the day.
• Moderate weight training can increase a woman's strength by 30 to 50 percent. This increased strength makes regular daily activities easier.
• After graduating from high school, you had all the bone density you'll have-unless you strength train. Weight training places stress on bones encouraging them to become stronger. Regular weight training can increase bone density by 13 percent in six months... a great defense against osteoporosis.
• Lifting weights can improve your cholesterol and blood pressure, provided it also includes cardiovascular exercise.
• A recent study showed that strengthening low-back muscles had an 80 percent success rate in alleviating low-back pain.
• A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms. In addition, many women reported feeling more confident and capable about themselves.
Sunday
Create Change in your Life
Start Creating the Positive Change in your Life!
This is all about becoming “Stronger & Healthier Today than Yesterday” Learning different ways to be all that we are meant be & feel good for it. Knowing each day that passes is a day we will never get back can be depressing when the next day is the “same”.
I would like to encourage each of you to join me & a great group of men & women as we work together to achieve positive change in our lifestyle.
Classes are offered M-F 6:00 am, MWTH 9:00 am & MTW at 5:45 pm
The 6:00 am class is a new opportunity. If it goes over well enough – we will get one started.
Many of the participants are going through a detox plan this week. They have received a nutrition plan to follow as well as try to make the classes as much through the week as they can.
Invite a friend to join you for a free session & let me help you CREATE CHANGE!
Look forward to your first step
Shelley
This is all about becoming “Stronger & Healthier Today than Yesterday” Learning different ways to be all that we are meant be & feel good for it. Knowing each day that passes is a day we will never get back can be depressing when the next day is the “same”.
I would like to encourage each of you to join me & a great group of men & women as we work together to achieve positive change in our lifestyle.
Classes are offered M-F 6:00 am, MWTH 9:00 am & MTW at 5:45 pm
The 6:00 am class is a new opportunity. If it goes over well enough – we will get one started.
Many of the participants are going through a detox plan this week. They have received a nutrition plan to follow as well as try to make the classes as much through the week as they can.
Invite a friend to join you for a free session & let me help you CREATE CHANGE!
Look forward to your first step
Shelley
Wednesday
Step4ward Fitness Training: Detox Basics
Step4ward Fitness Training: Detox Basics: "What is detox? Detox, short for detoxification, is the body's natural, ongoing process of neutralizing or eliminating toxins from the body. ..."
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