| What’s New Year’s Resolutions have to do with Valentine’s Day, you ask????
Most have given up on their NYRs by V-Day – DON’T BE ONE OF THEM … Be the BEST you, YOU can be.
If you have kept at it and feel like your new health goal is finally beginning to feel like a new you – CONGRATULATIONSthis was the hardest part. Next stage is about keeping your commitment to yourself and moving into maintenance of your new habit until you forget you didn’t used to do it.
If you have fallen off your wagon – go catch the horse and get back on J, it’s not as hard as you think. You have already begun the process of change – your body and mind will remember. Getting back to it isn’t as hard as starting anew. Remember failures are part of the stepping stones to success. What did you learn by falling off?
So back to V-Day –What will you do to love yourself welltoday? For me: I worked out hard this morning and plan to enjoy some of today’s deliciousness (in moderation), my chocolate is well earned today!
Here’s to a healthier you in 2013!
*And if this seems way overwhelming come and talk with me. I can help you break it down into bite sized chunks.
Over the summer we’ve been using the metaphor of a garden to represent your fitness and health goals. In June we looked at how you “planted” the seeds of success, in August how you “weeded”, and now it’s time to harvest.
We reap what we sow. If I want a healthy life then I have to do something to get it. Too often I run into clients who tell me how much they want to be fit yet are not willing to make exercise and healthy eating a priority. They continue with the same ole same ole expecting it to be different. They spend a bunch of money buying the latest gear and don’t use it. They exercise sporadically or eat well some of the time but can’t seem to get it together enough to make a dent in their goals. Then they give up and blame age, location, work, family, friends, the weather … you get the picture.
If you decided to plant a fitness garden this summer it is time to harvest. Now is the time to take stock of how well you did, reward your efforts, and make plans for the next phase of your garden. According to my Aunt and Uncle (excellent gardeners) the work you do in the fall (after the harvest) is just as important as the spring (during planting). Here are some things to consider as you “harvest” your fitness garden.
First, how did you do? Did you reach your goals? Did you get close? Do you feel you gave it your best effort? Where could you have done better? This is a time to honestly, without judgment, evaluate your work. What worked for you and what didn’t?
Second, it’s time to take the answer from #1 to determine what you want to do differently. Did you do ok on certain days but struggle with your schedule on others? Did you get your diet right except for weekends? Did you find you could maintain with some friends and not others? Then determine what you will do differently to meet your goals.
Third, determine what you new goals are. Have you decided your original goal wasn’t what you really wanted? Have you decided to participate in an event, like a 5k or long kayak weekend? Is there a new sport or class you’d like to try? Write it down, find a buddy, get the gear you need, and get started with a new dose of motivation.
Once you have an idea of what worked, what didn’t, where you were successful, and what you’d like to change for the next round, it’s time for rewards! What did you decide you’d get if you made your goal? At what levels were you willing to reward yourself? Did you offer yourself a consolation for efforts that didn’t quite reach where you want to be? Allow yourself to savor and honor your efforts. You worked hard. In life it doesn’t always go well and isn’t always easy. It is your ability to make it through the ups and downs that determines success.
Enjoy the journey!
So it’s summer and you want to enjoy the back porch, the lawn games, or floating down the river with an ice-cold beverage. BUT you are also working hard to lose weight. Here’s some things you should know about consuming alcohol and impacts on weight loss.
Alcohol is worth 7 calories per gram. This is almost as much as fat at 9 calories per gram and almost twice as many as carbs and protein, each at 4 calories per gram. It doesn’t matter what type of alcohol, however a beer has more than a shot of vodka or other spirit. Wine has different caloric values based on the type of wine. This is because the amount of alcohol and mixtures are different in each. Add a fruity, sugary, or creamy mixture and some drinks may contain a whole daily allowance in one glass!
The next thing we need to be aware of is that the body processes alcohol as poison. This means it takes priority for elimination AND it slows down all other digestion to make this happen. So food you ate just before, during or after your drinking episode gets stored as all extra calories do – fat. This process continues until you have processed through all the alcohol, which is about 1 drink / hour, depending on your liver function.
DON’T Skip a meal to make room for the alcohol calories – Personally, I thought this might work however what happens is alcohol hits your system faster. Then your liver takes on the challenge of getting rid of the alcohol first. So it slows down other digestion faster so your body moves into storing fat faster. I don’t know about you but if I start the night without much food I end up eating later – and usually not a choice I’d make without alcohol on board. So now I’ve got a depressed digestion system and I’ve just added some yummy greasy fried and fatty food on top of it. Double whammy on the weight loss plan.
What’s a party girl to do? First, plan. Decide what type of alcohol you are going to drink, what mixers you are willing to have, and what the caloric content is. Then the week before eat at the low end of your calorie range and add some extra workouts in. This will make space in your weight loss plan for empty calories.
Then plan a healthy meal before drinking and have healthy snacks available while drinking – pretzels, peanuts, and pig’s ears don’t cut it. Aim for some veggies, salads, and lean meats & protein sources. Alternate a non-alcoholic drink (pay attention to the calories of juices and sodas) between each alcoholic drink. You can also make the drink last longer by drinking spritzers or mixing your own with less alcohol per drink.
If you pay attention to your drinking habits before you are out on the town it is possible to have a night out and maintain your weight loss goals. Just remember that drinking does impact your waistline for the same reasons any food does PLUS it takes priority and lowers inhibitions. This might cause you to over eat on your night out (or the day after) leading to more fat storage as your body processes through drinks first.
Don’t forget to call a sober ride once you get off the river, out of the bar, or leaving your friend’s house. With your more fit physique (due to all your diligent exercise and healthy eating) those drinks may hit you harder than they used to.
Spring is around the corner. Are you ready to take your workouts to the next level? Burning calories isn’t just about how long you work it’s about how hard you work. Intervals are a great way to increase your workout calorie burn without increasing the amount of time you spend working out. Here’s how to use intervals in your program.
Begin with a warm up. Move through the movement patterns your are going to do during the intervals at a slower pace. Stretch anything that feels tight or like it needs some attention. Then begin at a moderate pace (formula below) for 2min. Take your pace to a vigorous pace for 1 min. Return to a moderate pace for 2. This is your recovery time. Repeat this pattern until your workout is complete.
To make it more difficult shorten your recovery times and increase your vigorous work phases.
To figure out your intensity levels you can use a heart rate formula to find your target heart rate training zones. This is the Karvonen Formula a popular one used by personal trainers. You’ll need to take your resting heart rate (RHR) by finding your pulse (radial artery on your wrist) and counting for 30 seconds and multiply by 2 for a 60 sec reading.
220 – Your Age = Maximum Heart Rate (MHR)
MHR – RHR = your Hear Rate Reserve (HRR)
HRR X .40 = training % range
HRR X . 85 = training % range
training % range + RHR = your target training zone
training % range + RHR = your target training zone
40-65% = moderate workouts
65-85% = vigorous exercise.
You can recalculate according to the zone you want to workout in. Use a heart rate monitor for easy reference or divide your target training zones by 6 for a 10 second count.
So we are almost a month into your New Year’s Resolutions. How are you doing? Have you been able to make your daily and weekly goals? or Is you motivation waning and you have forgotten what had you so ready to take on this task? Here is 3 steps to getting back on track and keep yourself moving toward your goals.
Review what progress you have made – you did start something. Review what you have done even if it was only a day or a week. Recall how it felt to have accomplished that first day. Reflect on what was so motivating then.
If you didn’t write it down then. Write it down now.
What are you working towards?
What are you willing to do each day to accomplish it?
How long will it take you? (losing a pound / week is recommended for healthy lifestyle change)
What was your big obstacle? What caught you and kept you from reaching your goal so far? Was it your schedule? Was it support (or lack of it) from friends and family? This isn’t a place to find failure but learning. So look at what went wrong and make a decision about what you can do differently and start again. START AGAIN!!!
The path to success isn’t about never having set backs. It’s about how many times you have a set back and how you get back up. So if you have fallen off the New Year’s Resolution wagon this year. JUST get back on.