Can Wii get Fit?

This weekend I finally tried the Wii Fit. I wanted to see why this game is so popular and could not be found for purchase during the holidays. A few of my clients have the game and asked if I had ever tried it, but since I stay fairly active between teaching 7 classes a week and exercising with my clients, I can sacrifice. It is a video experience that I found fun, increased my heart rate and I also noticed my competitive nature resurfaced.
I had a chance to play tennis in addition to bowling, hula hooping and basic stepping. I love to bowl as it is, so I loved to compete with my husband and friends without getting the shoes at the local bowling alley. I also found I was very competitive with the tennis game and really got into it, which increased my heart rate a little. My heart rate also increased while hula hooping, although I had to get my timing right while reaching to catch each hula-hoop. The basic step was a great introduction for someone that wants to take step class at their fitness club or community center. One could get a better workout by walking quickly up and down their steps 10 or times to burn a few more calories.
For someone that has not been exposed to ANY form of exercise, I think it is a great catalyst to get started. It tracks your weight and keeps a calendar of your visits for accountability. It may not be in your budget, however, if you know someone that has it, give it a try. Once someone is really comfortable with it, they should be ready to increase the intensity of their workout and incorporate strength training (with more than just body weight) into their regimen to gain more lean muscle to burn even more calories.

Will Heavy Weights Make Me Bulky?

There is a common thought among women that when they start to work with weights they will get bulky if they lift “heavy”. This is so far from the truth. In the past few weeks, I have started to work with a few new clients and one of the women stated she has never worked with anything heavy for fear of bulking up. Another client stated she feels she has been working hard for the past year, but has not seen any change in her body. Then, today after one of my toning classes, a participant questioned what method she should take to get “cuts” in her arms to look shapelier. Have any of these comments/question crossed your mind? If so, read on.
In the above cases where the women want change, they are going to have to lift heavier weights during their strength training sessions. The reason we do not bulk up as women is due to the lack of testosterone. Now, if you see women in magazines or even in passing in Target that look like bodybuilders, they have possibly added something to their diet or intake to assist with the bulky look. It will not happen to you if you lift weights that are outside of your comfort zone.
Realize that if you are beginning a training program, you do not want to start with lifting heavy weights. You have to prime your body by developing endurance and core stability first. Creating your ideal body should occur in stages, so take your time and be patient.
So what is heavy? It is relative to the person and their goals. Let’s take a 4-week training period working with weights 3 days a week. A sample program will be in week 1 to complete 3 sets of an exercise with 12 reps. In week 2, complete 3 sets with 10 reps. In week 3, complete 4 sets with 8 reps and week 3 complete 5 sets with 6 reps. You will systematically increase your weight each week. A gauge to know if the weight is challenging you is as the reps decrease, they feel impossible but doable with keeping your form. This is just one example, as there are many ways to challenge the muscles. Remember, this example is after you have developed your core stability and endurance with your resistance training.
For the individuals that need to see change in their body composition and “cuts” in their arms, this is the method. Embrace the weights and know they will only help you get leaner and burn more calories. This brings me to another benefit of lifting heavier weights, which is weight loss. If your goal is to lose a significant amount of weight, heavier weight training will be part of your answer. Again everything should be in stages and takes time, so start slow and work your way up. The other part of the equation to make changes in the body is, of course, consistent healthy eating and cardiovascular training.

Fight the Urge

I recently had a request on the topic of fighting impulses to snack. One of my clients states, “people bring snacks to work all the time and it is hard to pass through the kitchen at work without sampling.” This is common in various situations. Food can represent different things to all of us. Some people eat when happy or depressed or just because. Food is usually the center of any type of event where people are gathering such as; baby/bridal showers, weddings, funerals, birthdays, meetings, and get-togethers. These could be full spread meals or snacking foods. Whether it is an event or just passing through your kitchen at work, the urge to eat too much or snack will control you OR you will control it.
So how do you control the urges? It can be challenging for most people, but realize that urges usually last for a short period of time and if you realize it is just an urge, you can surpass it.
There are feelings and moods that can affect these urges and I suggest for you to HALT when you feel overly hungry, angry, lonely, tired or bored. With these five feelings, they can really affect your urge to eat too much or snack. Let's take hunger as our example. If you feel you want to snack, ask yourself if a piece of fruit or yogurt will satisfy you and if the answer if no, then it is just an urge or craving because if you are really hungry, any healthy option will satisfy you. You may be having a sugar, salt or fatty food craving, but you have to be smarter than the craving and arm yourself with healthier options. Can you bring your healthy snacks to work and keep them at your desk? Yes, you can! Can you consume water or flavored water prior to attending an event to fill you up? Yes, you can. Can you eat every 3 hours to ensure that you don't get hungry and want to snack mindlessly or eat too much? Yes, you can!
Here are some other tips:

• Have a designated eating place (DEP) especially at home, so that you only eat in that spot. Do not eat in bed or in front of the television.
• Identify and realize the triggers that create the urge to snack. Could it be a person, place, time of day, physiological factor? (ie. menstral cycle)
• Avoid food shopping when hungry. Eat something prior to going.
• Buy sugarless gum and chew when you know you will be faced with tough situations.
  

The key is to control the urge and not let it control you. You have to have a plan in place to react and keep you on track toward your end goal.

The Role of Your Thoughts in Overcoming Barriers

Did you know that your thoughts play a critical role in behavior change and they also set the stage for lapses in your behavior? I am referring to changing your lifestyle to become healthy and fit. In my entry, Stages of Change, dated January 4th, I discuss how before you take the physical steps to start an exercise and/or weight loss program, you have to take mental steps to ensure you are committed and will stay with the journey to be successful.
During the journey, thoughts can be influenced by both internal and external factors. For example, the external factors are years of learned behavior that has created poor eating habits and lack of exercise or unrealistic images in media and print that affect your opinion of yourself. Internal factors can be lack of motivation, self-sabotage, doubt and negative thinking.
The different types of thoughts that you may identify with are:
All or Nothing
In this line of thinking you are either with the program inclusive of all the peaks and valleys that may occur or if the slightest thing throws you off course, you are finished and feel you have failed.
Restriction and Deprivation
In this line of thinking your diet consists of strong thinking of what you can have or what you cannot have. Did you know it is extremely unrealistic to eliminate your favorite foods entirely? Weight control is balance and moderation NOT perfection. You have to be able to aim for better choices and recognize that not everything will be ideal.
Rationalizations or Excuses
When you rationalize, these are just rational lies you are telling yourself. Are you constantly making excuses for not starting something or sticking with it? Accountability is so important with change. You have to be able to hold yourself accountable and if you need to, find support via a friend, family member or fitness professional.
Pessimism
Is the glass half empty or half full? Can you turn a negative situation into a positive? With this line of thinking, you doubt success at the deepest level and common thoughts center around, “I hope” or “I wish” or “If only I”. These are defeating phrases in areas of change toward a healthy lifestyle that you CAN control. Change to "I will" or "I can".

Ok, so what is the solution? It lies within you. You have to come to terms with knowing that your body will change if you lead it with positive, affirming thoughts in your mind and your heart. You have to want change like you have wanted nothing else for yourself and not let the internal of external factors rule. Take charge and emphasize what you love about you. When you are comfortable with that, your negative thinking will lessen and you will find success toward a healthier and fitter you!

What To Eat Prior To Exercise

Working out on an empty stomach is not the best choice, but with so many choices, including supplements, decisions become harder to make. It is difficult to know what to eat before a workout and when. What you eat has a large impact on your exercise routine. It may make a difference between an energetic workout or a workout in which you lose energy quick and want to stop. Follow the basic guidelines for fueling your body before workouts.

Early Morning
If you have the ability to workout in the early morning hours, try to eat something small to avoid feeling dizzy and/or having hunger pangs. Make sure you allow enough time to digest the food before you start. Try eating around 200-300 calories snack/meal if you are going to workout within an hour of waking up. Avoid too much fat or protein since these take longer to digest. Suggestions: 2 slices of whole wheat toast, granola bars, dried fruit such as raisins or cranberries or fresh fruit.

Midday
In order to avoid hunger during your noon workout be sure to plan your day and have a snack or eat your meal one to two hours before the workout. Also, target 200 – 400 calories (close to 2 hours = 400 calorie meal/snack) for your consumption. Great options are meal replacement shakes or bars, yogurt, fresh/dried fruit, or even a small bowl of oatmeal. Upon your return from your noon workout, eat a well balanced meal to refuel your body!

After Work
The key in the afternoon is to plan ahead. Two hours before leaving work, eat a small, balanced (60% carb/20% protein/20% fat) meal around 300 – 400 calories. Suggestions: cheese/crackers, cottage cheese and veggies, a whole grain muffin, and/or fruit.

After Exercise
Once you have completed your workout, you need to replenish the nutrients and fuel sources you have just used all day long. Balancing meals 60% carb/20% protein/20% fat works well for many fitness enthusiasts. Correct portion sizes and consistency help to engage the body for optimal performance.

Keep hydrated before/during/after exercise
Your hydration is important before, during and after your workouts. Dehydration may cause headaches, fatigue and cramping. A good rule of thumb is to drink water throughout the day, then have 8- 24 ounces (depending on your body) an hour or two before a workout. Sip water during your workout and drink plenty of liquids after your session.

Sodium - A Necessary Evil

Sodium is a necessary evil because we need it in our diets; however, it becomes a problem when consumed too much.
The modern diet is typically low in potassium and high in sodium and chloride, which are generally consumed together as sodium chloride, or table salt. This is a change from diets of prehistoric hunter-gatherers, which consisted of plant foods such as nuts, berries, roots and greens high in potassium and low in salt. Most of this change is due to the use of salt as a food additive. In addition, salt is used as a preservative and of course to add flavor.
Most of the salt in America is found in processed foods. Only 10% is found naturally in food, 15% is added in cooking or at the table and 75% is added during processing and manufacturing. Other forms of sodium seen on food labels are: sodium bicarbonate, sodium citrate, and sodium glutamate, which are food additives and contribute to the total sodium content.
Sodium is necessary in our bodies. It is important for the conduction of nerve impulses and for muscle contraction. It is on a deep cellular level that sodium is working for you. This is not just for exercise, but also for everyday movement.
The reason sodium chloride or table salt is evil is because as stated it can be found in many processed foods and is usually a culprit for hypertension or high blood pressure. In addition, salt creates water retention in women, especially around the time that nature provides its monthly gift. Of course, this is usually the time when sweets or salty foods are craved.
Be mindful of the sodium content of the foods you eat. The recommended intake is less than 2400mg a day. When you check food labels, see what the content is for a serving to keep the consumption at a modified level. The best bet is to try to consume as many plant foods like our prehistoric ancestors. Nuts, berries, roots and greens and stay away from processed foods.

Are You Eating Enough Fruits and Vegetables?

We've known for quite some time that fruits and vegetables contain important vitamins, minerals, and other nutrients. Anything naturally grown from the earth is more nutrient dense. Science has more recently established that eating lots of fruits and vegetables can help prevent some life-threatening diseases.
Even more recently, researchers are coming to understand that the key to this advice is the phrase "fruits and vegetables." While a diet high in fruits and vegetables is healthful, that does not mean that taking pills and supplements that contain individual vitamins and minerals in megadoses will do the same thing. I find that when people ask me about supplements, it is out of curiosity fueled by the media or maybe a friend. I say you can receive most of what you need in your diet. If you feel you are deficient in a particular area, ask a doctor to test your blood and tell you what you may be lacking. Start by researching which foods contain that vitamin or mineral and try to consume it. If that route is not successful, then add the supplement.
Fruits and vegetables are a valuable source of fiber. Fiber serves many functions in the body. In particular, it keeps the digestive system running smoothly and may reduce the risk of heart disease and some gastrointestinal problems, and possibly some cancers. In addition, fruits and vegetables are high in beneficial minerals such as potassium, which lowers blood pressure.
A diet rich in fruits and vegetables not only lowers the risk of hypertension, but heart disease and stroke, as well. People who follow such a diet live longer than those who don't. Studies also show that such a diet may reduce the risk of some forms of cancer — probably esophageal, stomach, and lung cancers, according to a review of hundreds of studies by the International Agency for Research on Cancer.
Check out www.mypyramid.gov. This is the United States Department of Agriculture’s site on nutrition. Click on ’Inside the Pyramid’ in the center section. You can find recommended servings sizes and suggested choices for all food groups inclusive of fruits and vegetables. The average daily recommendation for women is 2-2.5 cups of vegetables and 1.5-2 cups of fruit. Men need 3 cups of vegetables and 2 cups of fruit on a daily basis. Here’s to healthy eating!