I just read in the Lincoln Journal Star (Lincoln, NE) that 51% of people fail to keep their New Year's resolution of increasing their exercise and 58% fail to eat healthier! It doen't have to be true for you in 2008! Here are three simple steps to stick with your New Years (health & fitness) resolution.
1. Write it down and commit to it. This is more than jotting it down on a sticky note, this means getting it into your calendar. On a weekly basis schedule your workouts to fit into your busy schedule. It may be different every week - when it's written down and scheduled it will more than likely happen.
2. Eat more and less. You've heard it before and I will mention it again, eat more frequently throughout your day (every 3 hours) and eat less at each sitting. Try to get a protein and a complex carbohydrate at each meal.
3. Find accountability. This may be a personal trainer, weight watchers, a friend, or a family member. Whatever way you choose to be held accountable do it and stick with it. Accountability is the single most important factor for sticking with your New Years resolution.
Hope this helps. Have a happy and healthy New Years! Please click on the links to the right if you need help getting on a fitness routine, we would love to help.
Sunday, December 30, 2007
Wednesday, December 19, 2007
The Holiday Season...do the opposite!
I know that sounds crazy, but let me explain. Rather than being OK with the typical choices we make this holiday season. Live on the edge and do the opposite of the norm.
Here are some examples:
1. Drop a $10 bill in the Salvation Army bucket rather than the spare change in your pocket.
2. When shopping, choose the parking spot as far from the store as possible.
3. Make a New Year’s resolution you can stick to and plan for success in ’08!
4. Turn off the TV and get on the floor to play with your kids or grandkids.
5. Eat only when you’re hungry and stop eating when you’re satisfied.
These are just a few of my thoughts. I’m sure you can come up with better ideas for your life. Take a moment and think about how doing the opposite of what we usually do this holiday season will make it even more enjoyable.
Here are some examples:
1. Drop a $10 bill in the Salvation Army bucket rather than the spare change in your pocket.
2. When shopping, choose the parking spot as far from the store as possible.
3. Make a New Year’s resolution you can stick to and plan for success in ’08!
4. Turn off the TV and get on the floor to play with your kids or grandkids.
5. Eat only when you’re hungry and stop eating when you’re satisfied.
These are just a few of my thoughts. I’m sure you can come up with better ideas for your life. Take a moment and think about how doing the opposite of what we usually do this holiday season will make it even more enjoyable.
Wednesday, December 12, 2007
30 Minute Home Workout
During the holiday's finding time for a workout is difficult. I find myself missing workouts if I don't have it scheduled. First of all, schedule 3 - 30 minute workouts in your daytimer. They will be done at your home...you don't have to leave the comfort of your own house! Second, follow the workout below and get in great shape (you will need 2 sets of dumbbells and an exercise ball). Complete each exercise 2 times with 20 repetitions.
1. Plie' squat with a lateral raise
2. Step back lunge with a curl
3. Standing shoulder press
4. Bent over rows
5. Ball bench press
* Jumping Jacks - 1 minute
6. Ball crunches
7 . Reverse crunches with ball
8. Squat to press
9. Plank (30 seconds)
10. Triceps kickbacks
* Mountain Climbers - 1 minute
This is a great workout that will help you burn calories and gain lean muscle. We can all find 30 minutes 3 times a week (1.5 hours!) without leaving your own home. Stay positive this holiday season, this workout will help you stay physically and mentally fit during the holidays.
If you would like a home workout with a video demonstration and a personal trainer taking you through the entire workout, go to http://www.personalpodtraining.com/ , every month we provide a new home workout (30-40 minutes).
I would love to help you!
1. Plie' squat with a lateral raise
2. Step back lunge with a curl
3. Standing shoulder press
4. Bent over rows
5. Ball bench press
* Jumping Jacks - 1 minute
6. Ball crunches
7 . Reverse crunches with ball
8. Squat to press
9. Plank (30 seconds)
10. Triceps kickbacks
* Mountain Climbers - 1 minute
This is a great workout that will help you burn calories and gain lean muscle. We can all find 30 minutes 3 times a week (1.5 hours!) without leaving your own home. Stay positive this holiday season, this workout will help you stay physically and mentally fit during the holidays.
If you would like a home workout with a video demonstration and a personal trainer taking you through the entire workout, go to http://www.personalpodtraining.com/ , every month we provide a new home workout (30-40 minutes).
I would love to help you!
Saturday, December 8, 2007
Enjoy the Outdoors
The outdoors are a gift from God that we too often ignore or take for granted. When was the last time you marveled at a sunset, enjoyed an evening breeze, or were thankful for the rain?
It is a challenge to slow down and enjoy the scenery. We live in a beautiful country that is a true artistic masterpiece! Not only is the outdoors beautiful, but it's also peaceful and good for our mental health.
Recently, I read about some British researchers who found that people who exercised outdoors reduced their depression by 71 percent, while indoor exercisers' depression decreased by 45 percent after their workouts.
This study makes two profound statements: #1 - Exercise reduces depression and #2 -Exercising outdoors reduces depression even more.
Since I know exercise, and we all know how to get outdoors (even if it's cold), here are some tips for improved physical condition and the added benefit of a mental boost:
1. Go for either a walk or jog (simple, I know).
2. Go to a local park or the backyard and do 3 sets of 15 push-ups, sit-ups, and squats.
3. Take the kids sledding and climb the hill with them!
4. Talk a friend into meeting you 2 or 3 times each week for a fast pace walk -- no matter what the weather is like.
5. Eat your lunch while at your desk and during your lunch break go for a brisk walk outside.
I am sure you can come up with 5 others that fit your lifestyle better. Post your idea below! I have an outdoor workout at http://www.personalpodtraining.com/ that requires no equipment. You get a new workout every month. I would love to help you!
Maybe I'll see you outside.
It is a challenge to slow down and enjoy the scenery. We live in a beautiful country that is a true artistic masterpiece! Not only is the outdoors beautiful, but it's also peaceful and good for our mental health.
Recently, I read about some British researchers who found that people who exercised outdoors reduced their depression by 71 percent, while indoor exercisers' depression decreased by 45 percent after their workouts.
This study makes two profound statements: #1 - Exercise reduces depression and #2 -Exercising outdoors reduces depression even more.
Since I know exercise, and we all know how to get outdoors (even if it's cold), here are some tips for improved physical condition and the added benefit of a mental boost:
1. Go for either a walk or jog (simple, I know).
2. Go to a local park or the backyard and do 3 sets of 15 push-ups, sit-ups, and squats.
3. Take the kids sledding and climb the hill with them!
4. Talk a friend into meeting you 2 or 3 times each week for a fast pace walk -- no matter what the weather is like.
5. Eat your lunch while at your desk and during your lunch break go for a brisk walk outside.
I am sure you can come up with 5 others that fit your lifestyle better. Post your idea below! I have an outdoor workout at http://www.personalpodtraining.com/ that requires no equipment. You get a new workout every month. I would love to help you!
Maybe I'll see you outside.
Wednesday, December 5, 2007
Don't overthink your diet
Why do we do it? Why do we allow our diet to get the best of us? I can't answer this for you, but let me throw out my thought. Abundance. America has been blessed tremendously with an abundant supply of...you name it! When we want something the next question is "How long will it take to get it?"
This abundant mentality has carried over to our diets. We are only minutes (sometimes seconds) away from our next "fix" whether it is a latte or a burrito.
I'm not suggesting that our abundance is a bad thing (some would disagree). What I am suggesting is that this is why "diets" have become so complex and difficult. No carbs, No fat, Low fat, No trans fats, No red meat, No sugar, Go organic...and the list goes on.
I am here to tell you that it is not this difficult, but it does take discipline. I have always taught moderation to my clients. I like simple changes that are possible with our lifestyles and possible to maintain for a lifetime. So I was pleased to read (on MSNBC.com) about a study that supported my advice. Here's a portion of what they found after only 3 weeks:
1. Skipping all soda (even diet) resulted in an avg. of 4 pounds of weight loss (high of 8 lbs).
2. Those who ate breakfast (even if not hungry) lost an avg. of 5 pounds.
3. Getting rid of all 'trigger' foods equated to an avg. of 6 pounds of weight loss (high of 10 lbs).
4. Preparing meals rather than going to a restaurant (for lunches only) accomplished the highest avg. loss of 6 pounds (high of 11lbs!)
Simple changes that require some planning and less impulsive eating will result in dramatic changes. Imagine what would happen by adding an exercise program three times a week!
I'll throw in a shameless plug (because I have belief in what I do). If you need one on one fitness help click http://www.ftleawood.com/ for more info, if you would prefer a group setting click http://www.kcbootcamp.net/ for locations, or if you would like a personal trainer for you iPod or computer go to http://www.personalpodtraining.com/ for only $24.99 per month!
Believe that you CAN get in the best shape of your life!
This abundant mentality has carried over to our diets. We are only minutes (sometimes seconds) away from our next "fix" whether it is a latte or a burrito.
I'm not suggesting that our abundance is a bad thing (some would disagree). What I am suggesting is that this is why "diets" have become so complex and difficult. No carbs, No fat, Low fat, No trans fats, No red meat, No sugar, Go organic...and the list goes on.
I am here to tell you that it is not this difficult, but it does take discipline. I have always taught moderation to my clients. I like simple changes that are possible with our lifestyles and possible to maintain for a lifetime. So I was pleased to read (on MSNBC.com) about a study that supported my advice. Here's a portion of what they found after only 3 weeks:
1. Skipping all soda (even diet) resulted in an avg. of 4 pounds of weight loss (high of 8 lbs).
2. Those who ate breakfast (even if not hungry) lost an avg. of 5 pounds.
3. Getting rid of all 'trigger' foods equated to an avg. of 6 pounds of weight loss (high of 10 lbs).
4. Preparing meals rather than going to a restaurant (for lunches only) accomplished the highest avg. loss of 6 pounds (high of 11lbs!)
Simple changes that require some planning and less impulsive eating will result in dramatic changes. Imagine what would happen by adding an exercise program three times a week!
I'll throw in a shameless plug (because I have belief in what I do). If you need one on one fitness help click http://www.ftleawood.com/ for more info, if you would prefer a group setting click http://www.kcbootcamp.net/ for locations, or if you would like a personal trainer for you iPod or computer go to http://www.personalpodtraining.com/ for only $24.99 per month!
Believe that you CAN get in the best shape of your life!
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