Healthy B.P.M.

Craving Caveats

Is there a food that you feel that you just can’t live without? Often we say we’re addicted to certain foods. Addiction is a strong word and a serious problem that often requires medical and psychological intervention. Somehow the longing for chocolate doesn’t seem to require such drastic measures. However, certain foods are triggers that can destroy the best laid plans. When the hankering strikes, consider the following.

Don’t Deny it -

Remove whatever it is you want from the forbidden list. Knowing that you can have it whenever you want it takes some of the pressure off.

Exercise Purchase and Portion Control -

If this food sends you into a feeding frenzy either don’t buy it or by the smallest size possible.

Don’t Go There -

If your route home or to work takes you by the bakery with the best chocolate cookies on the planet, take a different route.

Be Selective -

Are you the proud owner of a sweet tooth? Have your sweet treats in moderation, but remove as much sugar from the rest of your diet (dietary intake not rigid eating plan) as you can. Look for hidden sugars by checking the labels of sauces, breads, jellies and jams.

Walk it Off -

Sometimes a quick walk or ten minutes of any type of exercise is enough to quell the craving.

Own it -

Often cravings are associated with emotional eating, and the best way to deal with that is to face the emotion. Acknowledge the problem; you can’t eat enough of any food to make it go away. If you need help dealing with it, seek it, please.

Cravings aren’t the only roadblocks.

I Want My FTV

Don’t we just love Rachel Ray and Paula Deen? Watching the food network has inspired more high fat, calorie dense meals than ever. Learning to cook fabulous meals from celebrity chefs is a good thing. The challenge is to make a healthier, slimmed down version.

Is Nighttime Really the Right Time?

Night noshing is a prime offender when it comes to eating right. Eating regular meals throughout the day will help to curb night feedings. But, in the oft chance that the munchies strike after dusk, you can satisfy them, and stay on course. Fruit is always a wise choice, and crunch it don’t sip it. By eating the whole fruit you’ll get the fiber benefit and it will stay with you longer. Popcorn is also a good choice and it’s also a whole grain. Now you know butter isn’t an option, have it natural. If those ideas won’t quite cut it, try tea, and whole wheat toast with a couple teaspoons of peanut butter.

Waste Not Waist Not

We have all been card carrying members of the clean plate club. It’s time to throw away your platinum cards. Parents don’t feel you have to eat what the kids leave on their plates either. Try eating slower and start out with half the amount that you would eat. If and this is a big if, you are still hungry then eat half of the rest of the portion that you would have dished up. Remember we’re talking about healthy portions, not the super-sized variety.

Like anything else you want to excel at, healthy eating takes practice and it takes planning. Find ways to make it fun, healthy and satisfying. Pull out the good dishes and the crystal. Set a pretty place for eating, light some candles, and relax. Life is too short not to enjoy one of our favorite pastimes.

Can you get fit and healthy if you’re not focused and sure of why you want to do it? Sure you can. Will the results be permanent? In all likelihood, no. Without the proper mindset, you will be easily distracted from your goal. In addition, workouts and healthy eating tend to be more of a chore rather than something you look forward to.

Step One

The first phase of your healthy makeover should be informational. Spend a fair amount of time soaking in as much info as you can about fitness and nutrition. Pull out those cookbooks that are collecting dust and get some new recipes. Most cookbooks have light recipes that can easily be adapted to your tastes. If you tend to surf the net, or play solitaire while at work, do some research instead. (Make sure you have one of those screens where you can hide what you’re doing in case the boss walks by). This stage may have to be re-visited if motivation starts to wane. Most important, be flexible and be prepared to experiment, and give yourself permission to succeed. Another point to ponder is that the road to optimal health, well-being and fitness is paved with more than the physical. A total integration of mind, body, and fitness is the winning formula.

Emotional Fitness

Over half of our energy level depends on our emotional fitness. Enthusiasm, motivation, fun and satisfaction should constantly be replenished. These emotional energies are in balance when we get sufficient activity (that we enjoy) and eat well.

Mental Fitness

In order to be in perfect balance, (or as close as we can get) you must train your mind as well. Try a few mental exercises daily.

• Try spending five minutes of mental or physical activity for every hour you spend at the computer.
• Do word puzzles, and crosswords. If you have space do a jigsaw puzzle.
• Laugh. A little goes a long way and will improve your mood, decrease stress, and it’s reputed to burn calories.
• If possible rearrange your office and brighten it up a bit.
• Be ambidextrous.
• Chill out and just be still for a few minutes. Take some slow deep breaths, or meditate.
• Once a day multiply together two double-digit numbers without pencil and paper.

Go Easy On You

Every workout and grilled chicken breast will not make you jump for joy; no matter how committed you are to the cause. There will always be those days when real bacon is more appealing than turkey, and watching Scary Movie 3 wins out over the treadmill. When that happens don’t beat yourself up about it, just get back on track.

Ever wanted to nod off after lunch? Have you said “I’m just gonna close my eyes for a couple of seconds” and had a co-worker shake you back into consciousness? A few effortless stretches will leave you awake and agile, and gets the blood flowing.

Onward and Upward

Stand up and raise both hands above your head. Alternating hands reach for the ceiling as if crawling upward. Do this about 3-5 times each side.

Hallelujah

While sitting stretch your arms up over your head. As you inhale arch your back a little. Relax, exhale and repeat 2 more times.

For your Forearms

Lift your arms straight out to the sides (you can sit for this one). Alternately flex and extend your hands, you should feel a slight pull on your forearms.

Connected Clasp

This will improve your posture as well as stretch your upper arms. Take one arm behind your back and bend it upwards, with the hand reaching towards the opposite shoulder. With the other arm raised and bent downs over your shoulder try to clasp your fingers. Can’t do the fingers? Just try to get your hands as close together as possible. Hold it briefly ( I probably didn’t need to tell you that) then repeat in the opposite direction. Keep trying this one until you make the connection.

Two in One

Stretch your arms and chest in one easy move. Remain seated and link your hands together behind your back, over the top of your chair. Lift your arms slightly, and push away from your body, hold for 8 seconds and repeat two more times.

Now for your Legs

Standing straight hold onto to the back of a chair with your right hand, or use the overhead bin for support. Next raise your left leg straight out to the side, obviously ladies this won’t work unless you’re wearing pants, or want to cause a stir in the office. If you need more balance extend your left arm in front of you. Hold that position for a count of five and return to starting position. Switch sides and repeat. Work towards not holding on for support and you’ll also be working your core.

Calf Stretch

Sitting upright lift and straighten the leg, then flex your foot. Repeat several times each leg. How easy is that?

Hamstring via Knee Lift

To stretch your hamstring, stand and lift one leg. Grab your knee and pull it towards your chest. Relax and repeat with the other leg.

Opposites Attract

Don’t leave your quadriceps out. While still standing, bend your leg behind you and grasp the top of your shoe pulling your leg further up towards the low back. You will feel this. Hold on to a chair, wall or willing co-worker for balance. Relax and repeat with the other leg.

Snap to it

We tend to hold tension it our abdomen, and even that can leave you less flexible around your mid-section. You never know when you may have to hula-hoop. Even though this isn’t an actual stretch it will relieve the tension. It also may be one to sneak off to the stairwell and do.

Sit cross-legged and place your hands on your waist or thigh. Exhale completely. Without inhaling, tighten your abs as much as you can. Then snap them in and out as quickly as you can 5 times before taking a breath. Stop laughing and try it,
please. Relax take another deep breath and try it again.

Grand Finale

Drum roll please…End your workplace stretching with the seated cat stretch. Pull your chair back from the desk so you’ll have more room, and avoid a concussion. Bend forward and grab your ankles, then arch your back to stretch. Relax and repeat a couple more times.

Our bodies are designed to be in motion. Having a sedentary job doesn’t mean you have to sit the whole time, get up and move. Your body and mind will appreciate it.

In the 1940s American psychologist William H. Sheldon established the three main body types, ectomorphs, endomorphs and mesomorphs. These are not written in stone; some people are combinations. Check them out and determine which best describes you. You’ll also find info on some of the best ways for you to train.

Ectomorphs
A one-word description for this body type is slim. Ectomorphs stay slim, in part, because of their higher metabolic rates. Ectos are typically the envy of mesomorphs and endomorphs. Because in all likelihood they’re tall, slender, with narrow hips, long arms and legs, and have a hard time gaining weight. Think ballet dancers, models, or long-distance runners. Good examples are Giselle or Cameron Diaz; the girls that have legs up to their necks. Or Adrian Grenier of HBO’s Entourage. Ectos must follow precise workout regimens to add significant muscle. You’ve probably heard them say (and much to your disdain) “I don’t care how much I eat, I can’t gain weight”) Yeah right. Ectos represent a very small portion of the population. If you‘re an ecto, your muscle and bone outlines are usually visible (especially if you are an extremely thin ecto), and you normally have less fat and muscle mass than people with other body types.

Resistance Training: Build up muscle with 3 sets of 8 moderate to heavy weight training exercises per body part. Use a moderate-to-heavy weight that you can lift with good form for 8 repetitions. Consider doing a split routine where you work some parts of the body one day and then others the next.
Cardio: 30-40 minutes of cardio three to four just for the health of it.

Endomorphs
Endo’s must watch what they eat, and are often heard to say they gain weight just by looking at food. Often classified as curvy. The soft, flowing curves of an endo are similar to that of an hourglass in more ways than one. Where do the sands of an hourglass tend to settle? In the bottom of course! Endo’s body fat tends to settle in the nether regions of the body. The good thing is that most endomorphs don’t have all the features of characteristic endomorph, but a blend of features from other body types as well. An endomorph body typically has the capacity for high fat storage, and unfortunately puts fat on pretty easily. Their bodies resist losing weight and body fat no matter how restrictive they are with their eating. (Drats!) Although all body types are susceptible to excessive weight gain; endo‘s, are more inclined to become obese. An endomorph’s metabolic rate generally is slower and they don’t process carbohydrate intake as effectively. (Double drats!!) Endomorphs fare better with an elevated level of protein, plus reduced and better carbohydrate intake. Look for most of your body weight to be from the middle to the knees. You’re most often described as pear-shaped. Structurally, as an endo, you have small to medium bones, limbs that are shorter in relation to your trunk and musculature that is not well defined. Look on the bright side, you’re in good company; Janet Jackson, Beyonce¢ and J-Lo are classic Endo‘s and look what they‘ve done with their bodies. All is not lost.

Resistance Training: Play up your curvaceousness by toning and sculpting your muscles. Perform a total-body weight training routine three times a week that consists of two sets of resistance training exercises per body part. Do 8-12 repetitions per set using a moderate to light weight. To improve body symmetry, you may want to double up on upper-body exercises. Consider my Lower Body Blast one of your best friends.
Cardio: Do 30-60 minutes of cardio work 3 to 6 times a week at a moderate level to burn more fat and calories.

Mesomorphs
Or meso‘s, for short are the muscular group. If you’re a meso, your body type is usually the envy of all gym rats because you can increase your muscle size quickly and easily. The well-developed, rectangular shapes of mesomorphs are representative of their thick bones and muscles. The down side is that, chances are if you‘re a meso, you may also have poor flexibility. A classic mesomorph feature is a well-defined chest and shoulders; both larger and broader than your waistline. You also tend to have tight abs, and your hips are generally the same width as your shoulders (females). If that’s not enough, your hiney, thighs, and calves are all toned and defined. (Geez) Although mesomorphs generally store fat evenly all over their bodies, they can become overweight, and have a hard time losing weight if they are sedentary and consume a high-fat and/or high-calorie diet. Keep it movin meso’s!! Mesomorphs make great athletes and excel in sports that require great strength, short bursts of energy, and lots of power. In school you were probably popular in gym class and at the playground. You were never picked last for any team. As a mesomorph the treadmill and stair stepper are your least favorite pieces of equipment. You’d rather have a free-weight over an elliptical any day. Jessica Simpson, the Williams sisters and Bruce Willis are classic meso‘s. Lady Meso’s take heed; your body type tends to have more testosterone than the other two types.

Resistance Training: Light-to-moderate weight training done 3 times a week for muscle shaping and sculpting as compared to increasing size. Do 4 sets of 12 repetitions using light to moderate weights for each major muscle group.
Cardio: 4 times a week for 40-60 minutes done at a moderate to fast pace to achieve and maintain a lean physique. 30 to 45 minutes per session. This will promote a healthy well-balanced physique.

Trying to whittle your middle? Is the thought of doing one more crunchy driving you bonkers? Fret no more I’ve got some moves for you. You can never have too much ab info so let’s get this party started!!!

Superman/Woman
Lie down on your stomach with your arms and legs extended. Inhale as you lift your arms, upper body and legs off the ground, lengthening your spine. You don’t have to lift high only a few inches. Hold for 10 seconds, release and repeat twice more. This strengthens your core and lower back.

Hover
Kneel on all fours and place your forearms on the floor. Raise your knees off the floor putting your bodyweight on your forearms and the balls of your feet. Hold for 30 seconds. Wait it gets better! Bend your right knee bringing it down until it almost touches the floor. Raise it back up and then bend the left knee. Alternate sides for a minute. You will be a tad out of breath. The hover works the waistline big time.

Exercise Ball Stabilization
Using a properly inflated exercise ball, get into push-up position with your hands on top of the ball. Next, with your elbows straight move the ball side to side as far as you can with out losing your posture. Try 5 to each side. This is not the easiest thing to do and it will take some practice.

Ball Clock

Get into push-up position with your feet on top of the exercise ball. With your elbows straight walk your hands over one another in a clockwise position until you have completed a full circle. Repeat in opposite direction. Try two to each direction.

Inchworm

OK, you’re really going to think I’m crazy with this one, but give it a try. Start in the push-up position. Gradually walk you legs and hands together and then apart as far as you can. Try 3-5 times.

Just one more and I’ve saved the best for last.

Windmill

This will challenge your core and your balance. Stand on one leg with your knee bent 45 degrees. Contracting your core will help you to stabilize.. Now extend your arms out to each side and then, keeping them straight, point one hand to the ceiling and touch your toe with the other. Do this slowly (the only way you can) and work on maintaining your balance. Do 5 to each side. You’re a pro when you can do this without any wobbles.

Do these exercises you every other day and watch that muffin top disappear. Keep in mind that you still have to mindful of your eating, continue with your aerobic workout, and upper body resistance training.

We’ve been told for years by our moms and the medical community to drink milk for stronger bones and teeth. As women we also know the benefit of dairy products for the prevention of osteoporosis. Add to this the findings that consuming three or more servings of dairy products each day has been associated with lower levels of obesity. Keep in mind all the other vitamins, minerals, protein, and who could forget the calcium obtained from milk products, and you have almost have a perfect nutritional supplement.

Then every so often something new comes along or something old is revamped and reworded to make us pay attention. One of those buzzwords is probiotic. Probiotics are the friendly bacteria that are most often found in yogurt and cheese. These good bacteria help with digestive balance and immunity. Not quite a laxative but it helps to get things moving, so to speak. The name of this friendly bacteria is Lactobacillus casei. Now that’s just a little FYI for you. I’m sure you won’t be searching the dairy isle specifically looking for that strain. Manufacturers have done that work for you and their products proudly proclaim their gut adjusting capabilities.

Probiotic bacteria have long been associated with dairy products. This is because some of the same bacteria that are associated with fermented dairy products also make their homes in different sites on the human body, including the mouth, and the gastrointestinal tract. That’s why some of them can play a dual role in converting milk into fermented dairy products like yogurt and cheese.

Dairy products can provide a delivery vehicle for probiotics. Making its way through the human digestive tract can be a challenge for bacteria and dairy products can protect them. Acidity in the stomach and exposure to digestive enzymes and bile in the small intestine can lead to the destruction of some orally administered probiotics. Eating probiotics with food, including milk, yogurt and other dairy products, buffers stomach acid and can increase the chance that the bacteria will survive into the intestine. This all sounds like such a complicated process but one that’s in our best interest.

Live cultures in dairy foods carry a positive image. The word bacteria doesn’t conjure a friendly image, but we’ve become accustomed to the phrase “live cultures”. Sounds very high tech and space age, doesn’t it. The healthful properties of probiotic bacteria and the healthful properties of milk products are a match made in heaven. A dairy product containing probiotics makes a healthy and profitable package.

If you’re interested in trying a really good probiotic product, try Kashi Vive Toasted Graham & Vanilla Probiotic Cereal. One serving size is 1 ¼ cup, which is a pretty healthy size and only weighs in at 170 calories. You’ll also get 12 grams of fiber and 4 grams of protein. It tastes good right out of the box or serve it with fat free milk or just sprinkle some on your yogurt.

Fitness for weight loss isn’t all 140 BPM or complicated choreography. Neither is it organized sports or lifting massive amounts of weights. Those are great modalities but there’s more. If you’d prefer something more quiet and laid back, try Yoga. Don’t let any preconceived notions fool you. This ancient art can and will deliver. Here are a few tips to make the Yoga experience work for you.

• Try not to spend too much time looking in the mirrors if they‘re nearby. Pay more attention to the experience rather than your performance.
• Tune in to the sensation of the movement, the smaller the movement the better and the more you want to be aware of them.
• Learn the difference between being challenged and aware, and then go for both, but at your own pace.
• Give yourself permission to rest when you feel overworked. It’s part of being aware.
• Don’t berate yourself for what you may feel is wrong. Paying attention to your self talk will help you to appreciate your efforts and allow you to open up to the movement.
• Be consistent with your Yoga practice. Arrive early enough so you don’t feel you have to rush or play catch up. Pick up on the positive energy of those around you.
• Bring a mat, towel and water bottle to class.
• Other than the specific poses, develop: persistence, self-control, wisdom, kindness, gratitude and self love. These will enhance the quality of the movement and your Yoga experience.
• Sit in on a class before you decide to sign up for it. Make sure the teacher’s style is a fit for you.
• Don’t give up.

Green tea like regular black tea comes from leaves of the Camellia Sinesis plant. Unlike black tea, green tea leaves are steamed, or baked, shortly after plucking. Black tea is oxidized, often referred to as “fermenting” after plucking. Because green tea is not fermented, the finished leaves are very similar to the natural leaves from a tea bush.
An average cup of green tea contains approximately 30 mg of caffeine. This compares to a cup of black tea, which has about 40 mg, and a cup of brewed coffee, which has 120 mg of caffeine.

Green tea has been used for centuries and still remains one of the most popular teas in China and contains powerful antioxidants which may help fight against heart disease, cancers and other diseases. More recently studies have shown that green tea may be beneficial to weight loss.

The study showed that people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than those who drank a bottle of regular oolong tea. The findings appeared recently in an issue of the American Journal of Clinical Nutrition. Most teas contain large amounts of polyphenols, which are plant-based substances that have been shown to have antioxidant, anticancer, and antiviral properties. What’s so great about green tea is that it is super rich in a type of polyphenols called catechins. These substances have also been shown to have anti-inflammatory and anticancer properties. Recent research in animals show that catechins may also trigger weight loss by stimulating the body to burn calories and decrease body fat. These catechins also have properties that reduce the bad (LDL) cholesterol levels.

These same studies showed that people who drank a bottle of green tea extract everyday for three months lost more body fat than the participants who drank regular tea. It is thought that another chemical, epigallocatechin gallate (EGCG) found in green tea raises the metabolism while also releasing the hormone noradrenaline which is an appetite suppressant.

Based on the recent research you would need to consume at least 4 cups of green tea daily to see any results. It is definitely an acquired taste. If you decide to load it up with sugar and cream you’re negating the benefits. In the oft chance that green tea isn’t your cup of tea, There are now also green tea supplements on the market which provide higher concentrated doses of green tea in a capsule form. The quality of the supplements will vary so it’s best to do your research.

Now that you know the potential weight loss benefits of green tea, don’t rush out and raid the shelves. Eating healthy foods in moderate portions along with a sound fitness plan are your keys to permanent weight loss.

The 24 Hour Fitness Center is like your one stop shop to everything about fitness and your well-being. Imagine it as the Wal-Mart of the fitness industry. 24 Hour fitness centers are located in a number of areas in the state. They’re pretty well stocked with weight training and cardio equipment. At some locations, fitness gear is also available. 24 Hour Fitness centers all have locker rooms and – believe it or not – baby sitting accommodations. That kind of eliminates the no babysitter excuse doesn’t it? Over all, the 24 Hour Fitness center is a complete, clean and extremely well maintained facility that caters to all your fitness needs and preferences.

Join Us
It is very easy to get started on your path to fitness. 24 Hour Fitness centers have over three hundred clubs located in the whole nation and are open for 24 hours. There is no long term contract to sign up in. You have the option to pay monthly, but you are offered a complete personal training package that suits your body type, body weight and built so you are ensured with a service that is truly personalized.

Where do you Fit in?
24 Hour Fitness centers give you the option to choose the club of your desire. The active club involves group exercise as well as free weights and cardio machines to help you burn off that fat. If sports are your thing then t he sport club also includes everything in the active club but with additions such as basketball, heated pools and whirlpool. The super-sport club also includes the amenities found those in the active club and the sport club but with more additions such as massages, a sauna as well as a steam room. The ultra sport club is the works. It includes most of the amenities found in the active, sport and super sport club, plus a day spa, courts for racquetball as well as an executive locker room.

The Path to Performance
It all depends on what you want to achieve. 24 Hour Fitness centers offer specialized fitness programs if you want to improve their performance in a specific sport or if you’re seriously training for competition. These programs are designed by athletes, are intense and have resistance and cardio workouts. After your exercise, a metabolic rate test is conducted. This route is designed for those who want to get started as soon as possible but have no clear and specific idea how. This is clearly the best option for them because all the information on nutrition, resistance training is learned through this program. A regular exercise plan is just one leg of the journey on your path to good health and well-being. Nutrition is also one of them. The 24 Hour Fitness franchise also helps with menu planning if you’re on the performance path.

Who’s Who?
Several celebrities have also put their mark on this brand. Andre Agassi, Magic Johnson, Shaquille O’Neal, Lance Armstrong, and Derek Jeter all have 24 Hour Fitness Clubs. These celebrity hot spots offer the basic amenities as well as equipment specific to their particular sport.

Retail Therapy
Each center also carries a line of apparel, nutrition products, gift cards, and some home workout equipment. If you’re thinking getting a gym membership check them out. They also offer a free 7 day pass so that you can try them on for size. Take a peek around their site, find out if there’s a center in your area. http://www.24hourfitness.com

When we live in a total or optimal state of wellness, we candidly look at our capabilities and limitations and do what we can to change the things are within our control. Many of us expend too much energy worrying about our weight when we can readily do something about it. Understandably there are individuals who are morbidly obese, that may require medical intervention to lose weight. There are also those who have severe and debilitating medical conditions that don’t allow them to be physically active. For the rest of us, it’s time to cross worrying about our health off our list of worries and get down to business.

Stress Management

Day to day living comes with a certain amount of stress that can’t be avoided. Other types we bring on ourselves. In many cases, the first reaction to stress is to reach for comfort food, which is not always in our best interest. Can you identify with any of the following symptoms?

• Increased boredom and or irritability
• Perpetual “Woe is me” feeling
• Increased use of alcohol, food or other drugs
• Problems concentrating
• Frequent headaches, backaches or muscle aches
• Feelings of impending doom and gloom
• Sleep disturbances

Half Empty or Half full

Believe me that is a very short list. Handling stress can be challenging, it all depends on how you look at it. The most effective way to handle it is to learn a few stress management skills.

This is also where that elusive balance comes in. Family, work, health, finances, and the state of the world all vie for our stress related attention. Which ones do you give in to on a regular basis?

If you’re unable or unwilling to identify any of the above symptoms try a stress self test. No need to share the answers with anyone.

How often do the following occur in your life?

1. Not at all
2. Rarely
3. Occasionally
4. Often
5. More than I care to admit

*My home life is awful 1 2 3 4 5

*I’m on a diet 1 2 3 4 5

*Someone in my family is ill 1 2 3 4 5

*I’ve got money problems 1 2 3 4 5

*My energy level is -0 1 2 3 4 5

What would you do if?

• Someone cuts to the front of the line at the bank
• The same bank sent you an overdraft
• Despite repeated warnings, your teenager continually breaks curfew
• Your spouse wants to talk about a subject that makes you uncomfortable

Again, there is no right or wrong response. This is just to get an attempt to get you to determine your response to possible stressors.

We’ve all heard of weekend warriors. At some point geeked up by our new quest for fitness we may have been one. Don’t be fooled by the weekend part of the moniker. Overdoing it can occur any day of the week. Lured in by the thought of if some is ok more must be better, we get in over our heads. Part of this syndrome is also impatience. Who really wants to wait six weeks or six months for results?

Slow and Steady
No matter your level of enthusiasm or fitness experience, injuries are a fact of life. That doesn’t mean you don’t take precautions, and be prepared; it means you should be aware of what’s going on in your body and in your environment. So what does a fitness newbie or veteran do?
If you’re a newbie, check with your primary care physician to make sure you are ready for a fitness plan. Prior or existing health conditions may prevent you from doing certain activities.
Make sure you have the appropriate equipment. A helmet is a good idea if you’re riding a bike. Jogging in slippers is so not a good idea. Most sports also require protective gear and if you’re working out in a gym, pay attention to the condition of the equipment.
I know you’re all fired up and ready to roll, however a warm-up is good insurance. It prepares the body for the activity to come. If you’ve been away from your selected activity for a while don’t think you can pick up right where you left off. Ease your way back into it. At the other end of the spectrum, cooling down after a workout is equally important to restore your body to it’s resting state.

Sprains,Strains and Other InjuriesHere’s a quick first aid lesson. A sprain is tissue damage to a ligament. Most commonly we hear of sprained ankles. A strain is tissue damage to a tendon. This injury may require physical therapy for proper healing. Bone fractures come in different degrees and some can even go unnoticed. If you have a concussion I think you’ll know it right away. This is an injury to the brain itself and doesn’t always result in unconsciousness.

Put Some R.I.C.E on it
No not the kind that’s good with gravy on it. R.I.C.E is an acronym for the treatment of acute injuries, which includes most sprains and strains.

R- Rest. This depends on the location and extent of the injury and should allow enough time for repairing the injured tissue.
I- Ice. Applying ice or a cold compress constricts the blood vessels and reduces swelling. Never apply ice directly to the skin. This could cause further damage. Gel packs, ice in a zippered bag, chemical packs and even frozen produce all serve the purpose. Ice is applied for 20 minutes followed by 40 minutes of rest.
C- Compression. An Ace bandage is the norm, however my mom used to make a pretty good one out of torn sheets and panty-house. Hey she was resourceful!!! Take care to make sure the area isn’t wrapped too tight. Cutting off your circulation isn’t the goal.
E- Elevation. Elevating the injured body part is also used to limit swelling. Raising an injured extremity above the heart utilizes gravity to help reduce the swelling.

There you have it. Go forth, slowly and get that healthy body.

One of the greatest benefits of having a support system is being able to vent. Never underestimate the power of venting to help prevent a wild feeding frenzy. If you are now or ever have been an emotional eater you’ll know its value. Too often we keep things bottled up inside. When those bottled feelings come bubbling to the surface the first instinct is to ignore them. However those pesky little emotions and unresolved feelings just won’t go away. Layer upon layer of emotional garbage continues to build. Frustrated by our inability to deal with them, we try to stuff them back where they came from. And how do we do this you ask? With chocolate, sugar, deep fried anything, a side of Ben & Jerry’s and a pitcher of Margaritas to wash it down. Now we’ve topped the emotional snafus with guilt from binging; and you know where I’m going with this.

No one wants to deal with unpleasant feelings or situations, but sooner or later we’re faced with a couple. Now back to the venting. Having someone to hear you out is a stress reliever. If you’re the person being asked to listen, give it your all please. There’s nothing worse than baring your soul and having the other person’s eyes wandering or glazed over. Sometimes you just need to have someone listen, and most importantly to know that someone else cares. If that person has a workable answer to your dilemma, consider yourself saved from the high calorie merry-go- round. Not to mention the stress relief.

Of course there’s always therapy, but that can get real expensive and very impersonal. On the other hand, that may be what you need; someone far removed from the situation who if asked for advice, can give it unbiased. If neither of those options work for you, put pen to paper and write it out. Just seeing your feelings on paper may be the jumpstart you need to put things in perspective. How much better is it to see your feelings on paper than have them show up on the scales. You can’t eat away loneliness, disappointment, guilt or anger. Don’t forget how those pent up feelings can manifest as physical stress; talk about adding insult to injury! Find a way to deal with stress and negative emotions before they deal with you.

RANDOM THOUGHT #1: Avoid drinking excessive amounts of coffee, it can desensitize your body to the natural fat burning effects that caffeine has. One or two cups (if the day’s really slow to get started) max.

RANDOM THOUGHT #2: Another word on coffee, it’s not necessarily bad, but more interesting than anything. Some people have reported that when they drank black coffee before exercising, they lost more weight. There’s no scientific proof to back this, but nutritionists believe it may be caused by the body being forced to depend on fat for fuel. And I’m not suggesting you try it; just sharing and caring. Just remember to drink plenty of water during your exercise.

RANDOM THOUGHT #3: Drink a glass of water first to determine if you really are hungry or if you are really thirsty. Many people have the tendency to eat when they see food. It doesn’t mean they are hungry; they just want to eat. Don’t eat anything you’re offered just to be polite. Unless it’s your grandma who’s offering the meal and then just nibble a little bit.

RANDOM THOUGHT #4: Sticking with 4-5 mini meals a day will quell the urge to snack endlessly. But if you must have a snack make sure it is a healthy one. If you travel a lot try to find healthy snacks and not junk food.

RANDOM THOUGHT #5: Veggies make great snacks. They can get you through the hunger pangs if you are having them. Lightly dip them in a low sugar-low fat ranch dressing for a little more oomph.

RANDOM THOUGHT #6: Banking calories for a big splurge later usually backfires on you. Overloading your digestive system only makes you bloated and slows your metabolism.

RANDOM THOUGHT #7: Even if you don’t have a gym membership, chances are that there is a sidewalk outside your house. Get up a half hour earlier, throw on the sneakers and get to walking, running, jogging or whatever your exercise of choice is. If you have a four legged friend, or a two legged on bring them along. Dress for the weather and stop telling yourself you’re not an outdoors person.

RANDOM THOUGHT #8: There is a misconception that exercise makes you tired. You may feel a bit pooped but it‘s the kind fatigue that let‘s you know you‘ve done something good for yourself. As you get fit you will find you have more energy. Couple exercise with adequate sleep, you shouldn’t have any problem getting up in the morning and getting going. Can I get a high five on that one!!!

Has stress/life ever gotten you so discouraged that all you wanted to do was eat? Yeah, me too. You get that feeling of teetering on the breaking point and just want to yell, “Enough is enough, already”.

Does this sound like your day: an obnoxious boss…one deadline too many…snotty-nosed kids…a cranky spouse…dirty socks…and a car that’s low on gas and won’t start. Inside and out you’re shouting, “where are the cookies?” After two maybe six cookies you realize that they’re just a stepping stone to further frustration and disappointment. The next step is berating yourself for losing control and possibly moving on to ice-cream and Pop Tarts.

When the situation comes around again, and it will; follow these steps.

1. Count some zzz’s. Inadequate rest and crankiness go hand in hand and emotional eating comes along for the ride.

2. Eat healthier. A half box of Snackwell cookies and frozen yogurt don’t make the grade. Foods high in good protein, healthy fats and slow carbs will keep your body primed, energetic and balanced.

3. Hang the do not disturb sign somewhere, anywhere. Find and retreat to a place where you can be still. Go inside of you and pull forth the serenity that comes from connecting with the Creator.

4. Practice deep breathing. Short shallow breaths only make you more anxious.

Once steps one through four are in place the gas tank won’t be miraculously filled. Your boss will still be a jerk and the snotty-nosed kids will in all likelihood still be whining. However, you won’t have the guilt and discouraging feeling of eating a bunch of nutritionally void food that’ll only make you feel worse. That‘s all.

First things first, just what is your fitness goal, do you want to?

1. Strengthen your cardiovascular system? (Of course)
2. Boost your immune system? (Sounds good)
3. Lose weight? (Woo-hoo!)
4. Tone and shape your body? (Yeah baby)
5. Gain strength? (Definitely)
6. All of the above? (That’s what I’m talking about)

Now that you have a reasonable idea of what you want from your fitness regimen, it’s time to put a plan together.

 Got Discipline?

As much as we’d like to think that we are filled to capacity with willpower and discipline, you have to have a Plan B. This is the real world and “stuff happens”. We also have to be honest about what we really want to do and can do. If you have bad knees, a toddler, and no babysitter; jogging may not be the activity for you. Do you like action and adventure and have the attention span of a gnat? Stationary biking would bore you to tears, choose something else. Searching for the right program has as much to do with discipline and willpower as much as sticking to it once you’ve found it. Don’t look upon the programs that you started and stopped in the past as failures, you just haven’t found the right one yet. Or could it be that your attitude about exercise derailed your plans.

Are you a YIPPEE or an OH WELL?

Does this sound familiar?

“I can’t wait to get to the gym. Today I’m going to add an extra 15 minutes to my time on the Stairmaster, then take a spinning class. After that it’s off to the Nautilus machines“.Slow down! It’s good to be motivated and ready to leap tall buildings in a single bound, but you have to pace yourself. Too much too fast often results in burn out and injuries.

How about this one?

“I guess after I drop the clothes off to the cleaners, run to the store, return the book to the library, and drop lil Ricky off to soccer practice, I’ll try to squeeze in a couple of minutes of walking.”A little more gusto wouldn’t hurt. You get out of it, what you put in.

On your Mark, Get Set

Go ahead and get started. You don’t have to be perfect. Running a marathon or coming in first is not the goal. Optimal health and fitness is. Go at your own pace and make exercise work for you. The one thing that you can’t/shouldn’t/don’t want to do is give up. One more thing, if you don’t set goals you won’t know when you reach them.