Fitness is a lifestyle. It takes time for some individuals to realize and appreciate the benefits, but once they do, they are hooked. I say this because fitness is not only achieved via traditional exercise in a gym or fitness center, but it can also be achieved in your own home through everyday activities. Those that are hooked find the alternative ways to get the exercise in.
Burning calories is the key to weight loss and weight management. Yes, you burn calories on a treadmill, bike and with weight training, but you also burn calories with non-exercise activity. These activities include walking or riding a bike for transportation, typing on the computer, working in the yard, and cleaning the house. Think of how you feel carrying the laundry up and down the stairs to your washing machine or loading clothes in the car for a trip to the dry cleaners. Winded maybe? Think about how you feel carrying and loading groceries or larger items into the car. These non-exercise activities allow you to burn calories a little bit at a time.
The calories can really add up if you intensify your movements. Why not add a little fun by putting on your favorite music and dancing while you clean the house?
So just when you are possibly dreading those everyday chores and activities, look at in a positive way . . You are burning calories to lose or maintain your weight while getting it done!
Sunday, April 26, 2009
Sunday, April 19, 2009
Filling Up on Fiber
There are many weight loss programs that are fiber rich. They are designed to encourage eating high-fiber foods such as legumes, whole grains, and whole fruits and vegetables. Why the emphasis? A high-fiber diet can normalize blood sugar levels, improve your cholesterol levels, have a positive effect on bowel function and keep you from feeling hungry, which aids in weight loss.
The recommended amount of fiber is 25-30 grams a day.
There are two forms of fiber: soluble and insoluble. Soluble fiber helps regulate blood sugar levels by delaying the absorption of glucose in your blood stream. It also improves cholesterol levels by reducing the absorption of cholesterol in the blood stream. Insoluble fiber adds bulk to your stool, which promotes regularity. It's important to consume both types of fiber for good health. Most foods contain both types of fiber, but oats, nuts, beans and fruit contain predominately soluble fiber while whole grains and vegetables contain more insoluble fiber.
Whether you are trying to lose weight or not, fiber is a necessary component to anyone's diet. Here's to filling up!
The recommended amount of fiber is 25-30 grams a day.
There are two forms of fiber: soluble and insoluble. Soluble fiber helps regulate blood sugar levels by delaying the absorption of glucose in your blood stream. It also improves cholesterol levels by reducing the absorption of cholesterol in the blood stream. Insoluble fiber adds bulk to your stool, which promotes regularity. It's important to consume both types of fiber for good health. Most foods contain both types of fiber, but oats, nuts, beans and fruit contain predominately soluble fiber while whole grains and vegetables contain more insoluble fiber.
Whether you are trying to lose weight or not, fiber is a necessary component to anyone's diet. Here's to filling up!
Sunday, April 12, 2009
Keep the Journey Going While on Vacation
As one of my clients returns from vacation and another one leaves, it brings me to the topic of keeping exercise continuous while on vacation. Another blog entry dated November 2nd, Avoiding Derailment While on Vacation, was more focused on food. Now I want to focus on the exercise, because to make change for a healthier you, you cannot have one without the other.
When you go on vacation, that is your time to get away from work, stress and maybe even family. However, when you are on a fitness journey, one should not get away from fitness completely. I always discuss options with my clients to continue with something. Their workouts will probably not be the same intensity experienced with me, but a plan to execute some type of cardiovascular exercise and strength exercise is strongly suggested.
One of my clients started less than one month ago and when we initially met, she knew she was going on vacation. As she contemplated whether to start before or after she came back, I suggested she start as soon as possible because that extra three weeks would give her reason to continue on her journey that got her to the current stage of health she was not happy with. The initial weeks with me brought her a new mindset with her food choices and exercise. This mindset was carried during her vacation because she walked a lot and was conscious of her choices even if some were not the greatest. As a result, she has lost over 4 pounds.
My other client has been with me a little longer, so I've had time to teach her various exercises that she can execute on her own with no equipment. When she travels now, she always makes sure she stays in a place that has a fitness facility so that she can get on a bike, elliptical or treadmill. If there is strength equipment, she has that option, as well.
Sometimes there is not an option of a fitness facility, so you have to be creative in your independence. Here are some suggestions to keep the journey going: Walking is the easiest form of exercise, however, increasing the intensity is important to burn calories. Find a nice path, strap on you MP3 player and insure you pump your arms to help increase your heart rate. Add in some walking lunges and squats at the end of a walk to incorporate lower body strength. You can find a set of stairs to walk up and down at a fast pace to increase your heart rate, as well. In your hotel room, you can execute some pushups and chair dips for your upper body strength. Pushups seem to make people cringe, but everyone; yes everyone can do a pushup. If you are one of the skeptics, I ask, have you ever tried a pushup on a wall?
In another entry titled, Why Bodyweight Exercises? dated November 3oth, I discuss the importance of using your own body to exercise. It is important to practice proper form to be effective and eliminate potential injury. Consult with a fitness professional for assistance.
Vacation is your time to be free but not free of staying on course for a healthy and fit you. Be well!
When you go on vacation, that is your time to get away from work, stress and maybe even family. However, when you are on a fitness journey, one should not get away from fitness completely. I always discuss options with my clients to continue with something. Their workouts will probably not be the same intensity experienced with me, but a plan to execute some type of cardiovascular exercise and strength exercise is strongly suggested.
One of my clients started less than one month ago and when we initially met, she knew she was going on vacation. As she contemplated whether to start before or after she came back, I suggested she start as soon as possible because that extra three weeks would give her reason to continue on her journey that got her to the current stage of health she was not happy with. The initial weeks with me brought her a new mindset with her food choices and exercise. This mindset was carried during her vacation because she walked a lot and was conscious of her choices even if some were not the greatest. As a result, she has lost over 4 pounds.
My other client has been with me a little longer, so I've had time to teach her various exercises that she can execute on her own with no equipment. When she travels now, she always makes sure she stays in a place that has a fitness facility so that she can get on a bike, elliptical or treadmill. If there is strength equipment, she has that option, as well.
Sometimes there is not an option of a fitness facility, so you have to be creative in your independence. Here are some suggestions to keep the journey going: Walking is the easiest form of exercise, however, increasing the intensity is important to burn calories. Find a nice path, strap on you MP3 player and insure you pump your arms to help increase your heart rate. Add in some walking lunges and squats at the end of a walk to incorporate lower body strength. You can find a set of stairs to walk up and down at a fast pace to increase your heart rate, as well. In your hotel room, you can execute some pushups and chair dips for your upper body strength. Pushups seem to make people cringe, but everyone; yes everyone can do a pushup. If you are one of the skeptics, I ask, have you ever tried a pushup on a wall?
In another entry titled, Why Bodyweight Exercises? dated November 3oth, I discuss the importance of using your own body to exercise. It is important to practice proper form to be effective and eliminate potential injury. Consult with a fitness professional for assistance.
Vacation is your time to be free but not free of staying on course for a healthy and fit you. Be well!
Sunday, April 5, 2009
Fitness For a Lifetime
I recently asked a girlfriend, what is one of your most pressing issues with exercise. She stated that she always wants to get into shape the "quickest way possible". She is one of my closest friends and has seen my career as a fitness consultant progress, so she knows I was not looking for any answer. I wanted her honest answer. It is a very common thought for those thinking about getting into shape or getting back onto the wagon to want to do it without putting in some hard work, sweat, effort and sacrifice. I am here to tell you that the healthiest way to get into shape is to let go of your inhibitions and put in that hard work, sweat, effort and sacrifice. One of my new clients states she knows it may take some time for the weight to come off. It took 7 years to put on her unwanted weight and she knows it is not coming off in a few months or even this year. It will take longer because it will be a natural and healthy plan.
The reasons folks want to get back into shape or start are very common, as well. One reason often expressed to change one's body is for an event such as a; vacation, reunion, wedding, anniversary or birthday. I view this as a great catalyst to start, however, that event has to be the beginning of the rest of a lifetime fitness journey and not the end of a quest. Fitness and good health can only benefit you for the rest of your life, so you have to continue some type of regimen. The initial hard work will not be so hard at that point, as some modifications will be made along the way.
Another reason for the interest in fitness stems from a health concern. Maybe the individual or someone close to them has been diagnosed with health issues that are preventable by taking care of oneself with better food choices and exercise. Health issues such as hypertension, high cholesterol, and diabetes to name a few.
I recently read in one of my fitness journals that the amount of obese people in the US outweighs the overweight. A recent report produced by the National Health and Nutrition Examination Survey found that 34.3% of adults age 20 and over are obese while 32.7% are overweight. This is quite alarming. So many people are finding themselves creeping into these categories of being overweight and obese. The next categories (if not already there) are the hypertension, high cholesterol, diabetes, and it could spiral downward from there.
My message is . . don't wait until an event to start your fitness journey. Embrace fitness for a lifetime to maintain or improve your health and well-being.
The reasons folks want to get back into shape or start are very common, as well. One reason often expressed to change one's body is for an event such as a; vacation, reunion, wedding, anniversary or birthday. I view this as a great catalyst to start, however, that event has to be the beginning of the rest of a lifetime fitness journey and not the end of a quest. Fitness and good health can only benefit you for the rest of your life, so you have to continue some type of regimen. The initial hard work will not be so hard at that point, as some modifications will be made along the way.
Another reason for the interest in fitness stems from a health concern. Maybe the individual or someone close to them has been diagnosed with health issues that are preventable by taking care of oneself with better food choices and exercise. Health issues such as hypertension, high cholesterol, and diabetes to name a few.
I recently read in one of my fitness journals that the amount of obese people in the US outweighs the overweight. A recent report produced by the National Health and Nutrition Examination Survey found that 34.3% of adults age 20 and over are obese while 32.7% are overweight. This is quite alarming. So many people are finding themselves creeping into these categories of being overweight and obese. The next categories (if not already there) are the hypertension, high cholesterol, diabetes, and it could spiral downward from there.
My message is . . don't wait until an event to start your fitness journey. Embrace fitness for a lifetime to maintain or improve your health and well-being.
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