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BeFit TrainingBe fit. Live well. 2008.
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Public foldersFolders shared with the worldJune 05 PrioritiesPriorities. What comes to mind with that word? Maybe your "to-do" list for today? If so, you're probably in the majority of the population. Regardless if your to-do list is on paper, on a computer, or in your head, most of us operate by one (even if we don't officially recognize it's driving us). Ok, so you might be thinking: what does a to-do list and priorities have to do with exercising, etc.? Simple....EVERYTHING.
The NUMBER ONE REASON FOR NOT EXERCISING given by adults is lack of time! Work schedules are not what they used to be, and parents can find it especially difficult to get away from the kids long enough to get into physical fitness. And then there's the diet part of healthy living. Who has time to plan healthy meals and snacks, much less spend the time and energy (and of course, money) in the grocery store to get all the needed stuff?! Something eventually has to give, and usually, that something is what research keeps telling us is one of the best things for us.
I'm a working adult. I understand being busy. Not only do I have a full-time job, but I also have a part-time job, and I'm enrolled in a full load of graduate courses. Add to that a family (wife and almost two-year-old daughter), and it become very difficult to schedule a workout, let alone a healthy meal. I understand the concern...I live it! But, the question becomes one of excuses. Are we going to let the supposed "lack of time" become our scapegoat for soemthing tha is so important to us? Or will we seriously examine our schedules and committments and make adjustments. That's where our priorities can really come into play.
Take a few moments right now to list all your major committments and obligations for a typical day. Don't include once-in-a-while things like a special reital of oneof your kids, etc. Those don't happen every day, and can be worked around. Obviously, you should go to things like that. Just list your normal committments. For me, it's 7 am-3pm at work. Now, being a teacher, I rarely get to leave at 3pm. It's really more like 4-4:30pm. So I get home around 5pm. But two days of the week I have grad classes, so I don't get home till at least 8 pm. My weekends are usually taken up with school related activities, so I mark them off my list. What does that give me? The early mornings. That's when I've found the time to do my workouts. Sure, it means waking up at 4:30 or 5 am, but I don't mind it. It's a peaceful, quiet time that I can do what I want and need to do, and it doesn't take away any time from my sleeping family. That way, when I do get home, I can spend quality time with the ones I love.
Don't misunderstand me (or most trainers) when I talk about priorities. I'm not saying that you should spend every free moment working out, or planning meals. You don't have to have a 6-pack set of abs and an overly buff frame to be healthy and physically fit. Bodies come in different shapes and sizes. The media and fitness marketers want us to think that in order to be healthy and fit, we have to have the "model" look. But that's a lie. If we all had 8 hours of our day to do nothing but GET PAID TO WORKOUT AND EAT RIGHT, sure, we'd ALL BE MODELS! But that's not how life is. So enjoy your family, be productive at your work, and find the time needed to be int he best shape of your life. Not only will you benefit from it, but your family and friends will, too. It's cotagious once you begin and realize how much fun it can be! March 02 Good News for "SAD" PeopleIf you're like me and either do suffer from, or think you suffer from, Seasonal Affective Disorder (SAD), there's good news! The winter, for the most part, is coming to a close, and spring is in sight. The days are already getting longer, and for some, the temperature is getting warmer. Kansas City enjoyed a very nice weekend, at least until now. So cheer up everyone!
Many people crash their diets and either hault their fitness plans entirely, or severely limit what they do, doing the main months of winter. With shorter days, and colder temps, a lot of people stay inside and out of the gym. Of course, there's your typical rush to the gyms after the New Year when people make resolutions, but it's hard for a lot of people to stick to a program when the weather is just so bad. Hence the term SAD. Psychologically, some folks go into a "shutdown" phase.
So what can you do to restart your engine?
1. Do simple things. Go for walks (bundle up if going outside in the cold), spend 20-30 minutes a day on a treadmill or other piece of cardio equipment, lift some easy weights, or perform easy bodyweight exercises in the convenience of your own home. The ideas is to remain as active as possible during the time of the year it's the easiest to not be active.
2. Drink lots of water! Winter is usually a dry season, even with snow, etc. Your body will naturally be a bit lower on water than during the summer. This is not the time to down the extra sodas, coffees, teas, etc. Take a water bottle with you to work, leave one in your vehicle (just remember to wash it regularly or get a new one), or whatever it takes to have easy access to life's most important resource (besides maybe the sun).
3. Watch the food! If you become less active during the winter, logically, you won't need as many calories to keep your body going. You'd be surprised what even a 300 Calorie drop can make for your diet and well-being. This is not just for those wanting to lose weight (winter is not the best time to try and lose weight anyway). Unless you're a bodybuilder and you're using the winter to bulk up, losing a few calories, or at least being extra careful about what you eat, can provide many benefits.
4. Get some sleep. If being as active as you'd like to be is an option, this might be a good time for you to train yourself in sleeping behavior. Aim for at least 6 hours of good, deep sleep every night. This means actually sleeping for 6 hours, not going to bed at 11 pm and waking up 5 am the next morning. Resetting your sleep habits now can pay off big time during the spring and summer when you can and decide to become much more active. Without proper sleep, your body can still hault your fitness and well-being progress. Take the extra time you have from inactivity to program you brain and body to prep itself for the really good things that are yet to come.
If you have questions, please feel free to email me! Have a wonderful week. January 13 Cut the diet!Can soda be bad for you? I think most people in America, if not the world, know that sugar-sweetened drinks (primarily soda) are bad for you. But how bad? And what about diet sodas? They don't have any calories, so surely they're okay, right? Not really. For all the soda lovers out there, even the diet lovers (myself included), take a look at this article. Research is becoming clearer all the time that sodas are very bad for us, and diets, though they have no calories, might very well be just as bad.
December 31 Making 2008 GREAT!Many people have already made thier resolutions for 2008. Among the popular resolutions are to lose weight, gain muscle/strength, become healthier in general, quit eating/drinking _____, and the list goes on. All these resolutions sound wonderful, and the intention is admirable. Why, then, do so many people fail thier resolutions before spring time?
Gym memberships skyrocket during January! Most new members will use the gym for less than ONE MONTH!
So how can you be sucessful in 2008?
1. Perform a self-assessment!
Before you try to solve the problem, find the causes. Honestly appraise the situation, noting what factors contributed to your current condition as well as any emotional barriers you have concerning health and fitness. In other words, take a good look at your past.
2. Find realistic solutions.
Don't have time to go to the gym? Can't afford a membership? Then don't buy one! Can't afford a lot of fancy equipment? No, worries...you don't need it! The fitness industry spends a lot of money every year to convince you that the newest machine or a gym membership at _____ Club will solve all your problems. What they don't tel you is that YOU still have to find the willpower and time to make it work. Bottom line: stay within your budget, time, and emotional perameters.
3. Big Picture, Baby Steps.
Think about the overall goal you want to achieve in 2008. Then break down that goal into quarters, months, weeks, etc. Working in small increments is easier and not so overwhelming. Now, what if your goal is to have that "beach body" by June? Don't stop there! Aim to keep that level of fitness through December, making improvements along the way.
Good luck in 2008!!! December 21 Keeping Healthy During the HolidaysIt's that time of year again! Bring out the hams, turkeys, chickens, meatloafs, etc., and let's have a holiday party! Christmas and New Year are probably the most enjoyable time for most people, as they get to be with family, spend time off from work or school, and eat a lot of very delicious meals! And speaking of meals...how does one stay healthy during the holidays? Should we give up all those wonderful meals, snacks, and desserts in order to prevent a bit of weight or fat gain?
The answer, simply, is ABSOLUTELY NOT!
Considering that weight gain is caused by weeks and weeks of over-eating and being sedentary (not physically active), among other things, a noticeable difference shouldn't exist after only a fews meals of splurging. The only major result will be immediate, and that includes a bloated feeling, maybe some not-so-friendly side effects, and the psychological impact of feeling like you've gained a bunch of weight. A person should not go through such a wonderful time of the year worrying about gaining excess weight or fat, especially if it means giving up the foods that you want to eat, and maybe don't normally get to eat.
Here are my top 5 tips to stay healthy during the holidays:
1. Ignore your psyche within you that gives you negative feelings about what or how much you eat. Bring positive thoughts into your mind by spending time with family, playing games, telling stories, etc.
2. When meals are served, only put on your plate what you know you can eat. Don't feel like you have to try everything that is served, or, if you want to try everything, think of only a bite or two, depending on how many items are up for grabs.
3. Snacking is good. If available, graze on things that won't fill you up, but are fairly healthy. Wheat crackers, celery and peanut butter, even granola bars can serve as a simple snack. Also remember to drink plenty of water. Most of the time, when you think you're hungry, you're actually thirsty. And during the winter you will tend to drink less water anyway, so put that on the top of the priority list.
4. Exercise. You don't need a gym membership to be healthy during the holidays! Go outside for a walk (just be sure to bundle up if it's cold), jog, or run. Perform some simple exercises, like pushups, jumping jacks, squat thrusts, jump rope, etc., for about 30 minutes. And, if the family is up for a challenge, find a basketball court and have some fun! There are many options to keep yourself active.
5. Don't make a New Year's resolution based solely on what you ate or didn't do during the holidays. If you do make a resolution for 2008, be realistic, and base it on the major things you would like to do differently from the entire year of 2007. And as with any other goal, start small and simple. Baby steps are much more satisfying when achieved than trying to accomplish a leap and giving up on yourself.
Have a very merry Christmas, enjoy your New Year, and I wish everyone the best for 2008! |
Useful info from the free web regarding basic nutrition. Not only for those wanting to lose weight! Everyone can benefit from this info.
Info relating to various exercises. Remember that despite whether the article pictures males or females, the vast majority of these exercises can be performed by both! Consult a physician or personal trainer before attempting to do something you are not familiar wth.
Info on gyms, fitness gear, what to do, general fitness stuff, etc.
Information that doesn't fit into any one specific category.
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