Shin Splints

Shin splints are a runners' worst nightmare. The pain can be unbearable while running, and even walking around can be painful if you let them get out of hand.

Shin splints are usually caused by running on hard surfaces, uneven ground, or excessive uphill or downhill running. These surfaces cause a lot of stress on the muscles and tendons around the shin and when they become overloaded, shin splints or lower leg pain will often develop.

Treatment:
The best treatment for shin splints is to take a rest. Let the muscles and tendons heal for a few weeks. If you refuse to lay off the weight bearing and high-impact exercises, the shin splints are likely to get worse and could even lead to a stress fracture. While you are taking your rest period, make sure you are icing the shin area at least a few times a day. A good way to ice shin splints is to fill up a paper cup about half-way, freeze it, then peel off the bottom half of the cup to expose the ice. That way you can hold on to the upper end of the cup without freezing your hand off. Once your lower leg is feeling better, make sure you start slowly again and try to find a surface that is more forgiving.

Prevention:
Now, for prevention. Many shin splints are caused because the muscles over and around the tibia and fibula (the muscles around your shin) are weaker than your calf muscles (the muscles in the back of your lower leg). To strengthen the front muscles, do toe raises (You can do these standing up or sitting down with your legs at a 90 degree angle. Lift up your toes as high as you can, keeping your heels on the ground.) The best part about this exercise is that you can do them anytime you are sitting. A few toe raises throughout the day can really help to strengthen those muscles. (*Warning: As with any exercise, be careful not to overdo -- the point is to strengthen, not cause more pain).

Good running shoes are absolutely essential if you are doing a lot of running. Don't skimp -- trust me, you'll regret it. The best way to make sure you are getting a shoe suitable for your particular foot-strike pattern is to visit a trusted running store that employs experts that watch your running pattern and can recommend the right shoe.

Lastly, make sure you get a good warm-up before a long run or race. This will make sure the lower leg muscles are ready to go, blood is flowing, and they will be less likely to strain or over-stretch.

If you have an event coming up and you really feel like you want to run, despite lower leg pain, you can use athletic tape for extra support. Find an athletic trainer or physical therapist that will do it for you and have them test it out a few days before your event. (Sometimes the tape job won't help at all or it will drive you crazy, so a test run is recommended). Taping will not cure all the pain, but in the athletes that I've worked with, it helps somewhat.

*One more website that offers helpful information about shin splints: http://www.watfxc.com/TF/TF%20Education/shin_splints.htm

Write it out

You've probably heard it a million times, but one of the keys to successful weight-loss is self-awareness. Instead of mindless eating and thinking that you just worked out, "like, yesterday, or was it Sunday...," really examine your habits and figure out your patterns.

I recommend to all my clients that they keep a "health diary." My version of a health diary is a little bit different than the traditional food diary, where you write down what you eat and the calorie counts for each. In a health diary, I've found it's easier to stick to better eating and exercise habits if you have a plan in place. Before your week starts, write down a week's worth of meals and snacks. Consult your schedule for the week and make sure you are planning your meals to accommodate that schedule. (If you know you'll be traveling all day on Thursday, plan meals and foods that will be conducive to travel.) In addition to meal-planning, write down appointments (yes, appointments) for exercise and what you'll be doing during each session.

As you write down your plans, fold your paper in half length-wise (the hot-dog way) and keep your plans on one side of the paper running down the paper instead of across. The reason for this is that next to it, you can write down what you actually ate. This will help you review your week with your plan and your actual eating habits side by side. (If you like to keep your information electronic, use columns to split the "plan" and "actual" columns.)

Keep track of your actual food consumption as you go along if you can. This will not only make sure you don't forget to write down that afternoon snack, but it will also help you see how your day is shaping up. If you feel like you've overindulged at lunch, you know that dinner should be a little lighter.

Lastly I recommend, mostly to my female clients, that they keep track of their emotions throughout the week. If you have some trouble with emotional eating, whether it is when you are bored, lonely, sad, stressed, etc.; writing down how you were feeling when you ate an enormous piece of cake, will help you target what triggers an unhealthy overindulgence or binge. You can make a third column for this, or just write it just next to the "actual" food entry.

This truthful look into your eating habits, exercise habits and a look at how you deal with your emotions, can really help you put your healthy intentions to action. I've seen tremendous success with people when they've really embraced self-awareness. As we review their "health diary" we can see patterns and can address areas of weakness.

Once you are aware of whether or not your emotions are sabotaging your healthy eating, you can decide whether or not to continue the "emotion" column. Pre-planning is key though. You'll eat much better if you have it written down and know you have the groceries to support your plan. It will also help with the age-old question, "What's for dinner tonight?"

Survive a vacation without packing on the pounds

I've found that the excuse, "I'm on vacation," has been uttered about 151 times this last week. This excuse has been used to eat loads of fat-laden and high-calorie foods at nearly every meal, hit the snooze button instead of going for a morning run and used as an excuse to go to bed at an unearthly hour each night. Why is it that when our schedule or routine is shattered, even with something as fun as a vacation, our healthy habits get conveniently discarded? I'm going to nail it down to poor-planning. You don't have to gain 5-10 pounds every time you go on vacation if you spend a little time beforehand exploring your options. Think of it as part of the research and packing process.

Before you go: 

1) Find out if you'll have workout facilities available to you. Does the hotel you are staying at have a gym or pool? Are there walking/jogging paths nearby? Is there a park where you could do some outdoor exercises? (If you are planning to exercise outdoors, make sure you do some research and find some helpful exercise routines so you don't just wander around wasting your vacation time.)

2) Try to plan some heart-pumping activities during your vacation. Is there a nice mountain hike you could take? A scuba or snorkeling class? Could you rent some bikes and sight-see that way? Get creative, you'll be surprised how much your vacation could be enhanced by adding these activities in. The calorie-burning effects will just be an added bonus.

3) Don't forget to pack your exercise clothes! Make sure you bring all the necessary equipment that you'll need to work up a good sweat. Don't let this become your new excuse!

While on your vacation:

1) You don't need to get drinks, appetizers, a huge fatty entree and dessert at every meal. Of course there will be local cuisine that will be worth the calorie-splurge, but try to eat sensibly during the rest of your meals. 

2) Try to find some local produce or a farmer's market and stock up on some healthy snacks. Not only will the local food be healthier, but it will taste so much better than groceries that have been shipped from across the country.

3) Plan out your workouts. Usually early mornings work out best for me during a vacation (while the rest of my family sleeps in), but look over your schedule and make a plan. Write it down and keep these appointments as you would any other.

4) Have fun, but remember to keep your health in mind. Not only will you feel better and have more energy to enjoy your time away, but you won't get back with an extra five pounds as a souvenir.

Get your rest

This month has been extremely stressful for various reasons. I started to feel my body getting run-down and the stress of everything beginning to build up exponentially, despite my efforts to try and relax. It is easy for someone on the outside to say the words "manage your stress," but wow, when you are actually in the situation, it's not quite that easy. I have been trying to get very regular exercise and to eat well, but unfortunately it wasn't helping as much as usual. I was still tired and unfortunately for my husband, irritable. I knew what I was missing: my sleep. With the latest "adventures" being thrown at us, I was going to bed significantly later than normal, sleeping fitfully and waking up still exhausted.
Sleep is very nearly always the first thing to suffer when times get stressful and schedules get hectic, but in all actuality, it can be the very thing that will help the most. Sleep allows your body to recover, recuperate, and recharge. When that rest isn't happening, our bodies really take a toll and we wind up even more stressed, on-edge and yes, irritable. Not fun for anybody. Sleep helps with moodiness, energy, concentration, and your immune system. In order for the body to fight off disease and bacteria, it has to have rest. This explains why often when you are stressed and not sleeping well, you manage to get sick on top of it all.
Sleep deprivation can also affect weight and metabolism. Sleep releases a natural appetite suppressant called Leptin in our bodies, which can help keep your eating habits normal. When you aren't getting your rest, body processes and hormones can be altered, which can attribute to weight gain. Also, when your energy levels are lowered, it can be much, much harder to talk yourself into getting some decent exercise.
So, when you find yourself fending off stressful situations, make sure you are taking care of yourself. Eat healthy, unprocessed foods, get some exercise and most of all, make sure you give yourself plenty of time to get some healthy hours of rest. Sleep tight!

Lying Helps Lose Weight?

I came across an interesting article today. Several universities have been experimenting with psychology and food cravings and desires. Researchers have used "false memories" to discover whether "psychological lies" could create changes in behavior. When test subjects were told they had gotten ill after eating egg salad or peach yogurt when they were younger, about one-third of the subjects avoided the foods and continued to avoid them even months later.

Here's a portion of the article from Psychology Today:

Researchers at the University of St. Andrews in the United Kingdom and at the University of Windsor in Canada each found that subjects who were told that a particular food had made them sick years earlier not only believed the made-up events but also stopped craving the food. Researchers already knew that generating false memories can alter a person's beliefs, but these studies are the first to show that the practice can change behavior as well.

"Although it's not ethical to create false memories in people, making an association between eating a fattening food and getting ill may be beneficial," says Elke Geraerts, a psychologist from St. Andrews and lead author on one of the studies. "People may avoid those foods in the future."

It may sound implausible that a mere suggestion could alter recollections or create a new (untrue) memory, but it's not so far-fetched. "False memories are a well-established phenomenon. This is because all memories are re-creations, not recordings," says Douglas Fields, a neurobiologist at the National Institutes of Health who was not involved in the studies.

In the two studies, participants filled out questionnaires about their food history and preferences. Afterward, the researchers fibbed that they had created computer-generated personal profiles detailing the subjects' experiences with food during childhood. In Geraerts' study, the researchers told participants that, as kids, they disliked Brussels sprouts and liked pizza (most children do). The researchers also told half the subjects that they got sick after eating egg salad.

After the suggestion, one-third of the subjects, who were lied to, retained the untrue egg salad memory. And when presented with sandwich choices one week later, those participants left the egg sandwiches virtually untouched while devouring those made with ham, cheese, tuna, and chicken. Even four months later, the made-up memory remained intact, and the subjects continued to avoid egg salad.

Researchers from the University of Windsor also lied to some study participants, saying that they had become quite ill as children after eating peach yogurt contaminated with E. coli. After planting this bogus belief, the researchers found that participants rated peach yogurt less appealing than other foods and ate about half as much yogurt as those not given the false notion.

Researchers from Duke University found regions in the brain that may explain how false memories could slip by as real ones. Using brain scans, the researchers saw that when participants believed a memory was true, they exhibited more activity in part of the brain that processes feelings about an event. However, when subjects thought a false memory was true, they showed less activity in another part of the brain that checks memory for facts.

So what do you think? Do you think this type of negative association with a particular food would work for you? What do you think of this study? Is it ethical?

Start today

I'm a procrastinator. I openly admit it. I'm not quite sure why I put my huge deadlines off until the last minute -- I mean, I hate having that stress and apprehension hanging over my head -- but it seems like time after time, I put it off until I can't start any later. In college, I'd wait until the night before to even brainstorm an IDEA for my project, but somehow, I seemed to pull it off. Which of course, enabled the cycle to continue because I knew from experience that somehow I would be able to do whatever it took to get everything done.

Weight loss and fitness goals however, are different. They can't be accomplished overnight and it takes a lot of hard work and planning to make strides in that department. Trust me, I know. I've had times where I've really wanted to look fabulous for a special event or reunion and of course, I didn't start kicking my exercise routine into high gear until the week before. Those are times that I keenly remember my procrastination habit biting me in the butt. 

I've started to work on this bad habit of mine and I've really been making a constant effort to not rely on "tomorrow" to bail me out. Especially with my fitness goals, "tomorrow" never seems to come. 

Start your healthy fitness and eating habits TODAY! Why not? Why do you have to wait until Monday? Why do you have to start "tomorrow." Start at dinner tonight by adding some vegetables to that plate. Take a walk around the block after dinner.

Also, give yourself time to reach your goals and be realistic! The kind of weight loss you see on reality TV shows is most likely not going to happen (Did you see Biggest Loser last night??? 30 lbs. in one week! It's incredible!). Like I said, not realistic. Be kind to yourself and don't set yourself up for failure. Start today and be content with slow and steady progress. That's the best way to make sure the healthy changes you are making are going to stick.

So, let's conquer our procrastination monsters together and get started on the things we need to do TODAY.

"Procrastination is opportunity's assassin." ~Victor Kiam

Make Wishes Become Goals

Ahhh, New Years and all that comes with it. Resolution time, new beginning time -- whatever you want to call it. I've had discussions with people who despise New Year's resolutions and those who faithfully make them every year. Those that feel like it's too much pressure to make a list of "improvements" and those that feel like the beginning of the year is the perfect time to sit down and write out some goals.
Me? I fit in the second category. I actually enjoy sitting down and evaluating how I'm doing and what I'd like to work on in the coming year. In some ways it is like the last year has been wiped clean and I can forget about the past and my shortcomings and start over fresh. I tend to beat myself up about my faults and bad habits, so at the beginning of the new year, I feel like I can put it all behind me and start over.
I used to sit down and write a huge list of everything I wanted to do, change, be, etc. But, as I've gotten older and hopefully, wiser, I've realized that those kind of lists did nothing but make me feel overwhelmed and discouraged. I didn't have a focus or a plan. Goals don't accomplish themselves, so if you write down a few things arbitrarily, with no idea as to how you are going to work on them, they are only "wishes." Trust me, I've had a lot of "wishes" and they've stayed that way unless I've laid out a plan. So if you're the list-making kind, here are a few steps that have helped me make my wishes become goals:
1) Break it down by category

I like to fit my goals into a few categories which usually include: Physical, Emotional, Spiritual, Financial, etc.  You can also break it up into roles: Home, Work, Community, etc. I've found that breaking it up into a few categories -- remember, not too many -- helps me to flesh out the different areas in my life that need attention and I can go from there.

2) Start writing down things in each category -- as many as you would like

 I usually write everything down that I can thing of in each category that I would like to change, improve, quit, etc. Don't worry about the number right now because the next step is:

3) Go through the list and whittle down the most important/ most realistic

Again, you don't want to overwhelm yourself, so find the couple of things that you are really committed to working on this year. The number is up to you -- I've had a couple years that I only had one or two things on my final list -- but be realistic about how much time you'll have this coming year and if you can devote some of that precious time to these goals.

4) Make a plan

This is probably the most important step of all. You need to figure out how you are going to accomplish these goals. Writing down "start a resistance training program" is not going to be effective unless you can be specific and write a game-plan. If you've never lifted a weight before, you can decide to hire a personal trainer for a while. You could buy an exercise video that incorporates resistance training. You could enlist the help of a friend or family member that is savvy in that area. It doesn't matter what the specific steps are, just find what will work for you.

5) Make your goal measurable

If one of your goals is to start a resistance training program, quantify it. Be specific about how you're going to accomplish it, but also how many times a week would you like to lift weights? Once, twice? If you put a number to it, you can look back and know whether you are on the right track or not. Measurable goals are far more likely to be accomplished than those that are just words on a page with no way to really see if you've made any progress. Instead of "start running" you could say "Run a 5K on May 14th" -- then SIGN UP for the race! Then you have a deadline and a measurable goal.

6) Evaluate more than once a year

If you wait until December 31st to review your New Year's resolutions, you'll probably be disappointed with the results. As you make your goals also write down a time a few months down the line to reevaluate how they're coming along. If you need to make changes, make them and move on.

As you make these goals, you don't have to do it exactly this way. I'm just putting this out there because this has worked for me. I need to see which goals are important to me, I need to have a way to measure them and usually I need a deadline. I guess I work better under the pressure. Do whatever works best for you and focus on those things that are the most important and worth the commitment. 

Good luck and let me know how it goes!

Working Through Injuries

There is nothing that will halt an exercise plan like an injury. Well-intentioned exercisers who meticulously schedule time to exercise can lose a lot of progress due to muscle strains or worse. While it is never a good idea to aggravate an injury, exercise is not out of the question and will actually be much more beneficial to your body than quitting all-together.
A few years ago, I was skiing with my brother and as we jumped down a chute, I felt my knee hyper-extend and I felt horrific pains shooting through my knee. I made it down the hill barely, but I knew I was done for the season. My soccer season was over as well. I hobbled around on crutches for a few weeks and running and even an elliptical machine was out of the question. I didn't want to lose all of my cardiovascular endurance, so I chose swimming as a viable option. At my local gym, I suited up and brushed off my less than stellar aquatic skills. While I wasn't the fastest or the most graceful person in the pool, I still accomplished my goal of keeping my exercise routine consistent, despite a potentially debilitating injury.
If you have an injury, especially in your lower body, survey your options and find a way to work in some type of exercise. Depending on your injury, a low-impact exercise is generally your best bet. Swimming, walking, or using an elliptical trainer are generally good options and if you are truly at a loss for what kind of exercise is safe to attempt while nursing an injury, consult a doctor or physical therapist. These professionals can give you some solid options that won't halt your good intentions.

Don't Make Health About Money

During these lean times in our economy, I am finding more and more people are saying they “don’t have time or money to get fit or eat healthy.” I’m going to be blunt and say, this is a lame excuse for being lazy. Being healthy doesn’t have to cost a lot of money; it is about making the right choices. If you replace all the processed junk from your grocery cart with fresh produce, you won’t have to up your grocery budget by much. If you have an hour to watch your favorite TV show, you have at least a half-hour to go for a walk or run.
For most people, getting fit means having to buy a gym membership, pay for an expensive trainer, buy top-of-the-line fitness equipment and throw hundreds of dollars at supplements and other “energy boosters.” I’m here to tell you that this doesn’t have to be the case. In fact, for some of that, you are simply wasting your money and not doing your body any favors. In my opinion, most supplements are crap. Eat real food! Your body will thank you.
Here are some ideas that don’t require a huge financial investment:

• Walking/Running: This is one of the best forms of cardiovascular exercise you can do – and it doesn’t cost a thing. Keep your heart-rate up and you’ll start to feel the benefits in no-time.
• Jump Rope: With an initial investment of about $10, you can burn calories like crazy. Jump-roping will increase your heart rate, give your legs a great workout and improve your coordination.
• Body-weight exercises: In my home-workout, I’ve included several exercises that you can do just using your own body weight. Exercises, such as squats, lunges, bench dips, etc. can really give your body a great resistance training session with a price tag of $0.
• Exercise DVDs: Most exercise DVDs range between $6 - $15. This is great for someone who would like a trainer to take charge and design a workout for them, or for someone who needs to freshen up their workout routine. All the choices can even be a bit overwhelming. I found a site called: http://www.exercisetv.tv/ that will give you previews on hundreds of different workout videos. You can even sort by the type of workout you are looking for. This is a great tool.
• Be conscious: As you go through your day, make a special effort to MOVE more. If you work at an office, take a break every hour to walk around a little and stretch your legs, do leg raises or calf raises under the desk, fidget, just keep moving. Take the stairs instead of the elevator, park further away – you’ve heard all this before, but it really does help. If nothing else, it will get you in the mindset that your health matters and you are making an effort.

Being fit and healthy doesn’t have to cut into your hard-earned money. It is about making good choices and putting your health at the top of the priority list. In the long run, you’ll save hundreds and even thousands of dollars on healthcare and doctor’s visits if you will just take care of yourself. Not to mention, you’ll be able to enjoy a better quality of life and enjoy your family and friends for longer.

Pumping Iron

When beginning a resistance training program, it is easy to become overwhelmed with all the information floating out there about the "right way" to lift weights. Well, I'm happy to tell you that as long as you are doing it, lifting weights is going to benefit you -- provided that you have good form. It is smart to get help from someone who is highly knowledgeable in resistance training, like a personal trainer, if you have never lifted before. Even one or two sessions will really help.

However, if you have some experience with resistance training, I have some tips to help you depending on your specific goals. I've divided it up into three categories: 1) Building Muscle 2) Building Muscle and Endurance and 3) Muscle Endurance

Depending on what you are looking to accomplish, your repetitions and the amount of rest between sets makes a difference. Some like to do 12 reps of everything. That's fine, but that's not optimum if, for example, you're looking to mainly just put on a lot of muscle. Keep in mind your goals when you decide the weight and how many reps you want to do.

 

Goal #1: Build muscle

- Pick a weight that will only allow you to do 2-6 repetitions. Rest 2 to 5 minutes between doing another set.

Goal #2: Build muscle and endurance

-Choose a weight that will only allow you do 8-12 repetitions. Rest 90 seconds to 2 minutes between sets.

Goal #3: Muscle endurance

- Choose a weight that is a little lighter, that will allow you to do 15-20 repetitions. Be ready to do the next set within 30 seconds of the last one! There's not much rest allowed for this one.

When I talk about "choosing a weight", this might take a little experimentation to get it right. You may do your first set with the goal of 12 repetitions and finish them pretty easily. So for the next set, choose a bit heavier and try it again. The goal is to be really struggling with that last repetition, whether it is 6, 12 or 20. 

I always take a little notebook with me to the weight room and write down how much I lifted for each exercise. This saves time during the next workout because I have a pretty good idea of how much weight will get me to failure at the right repetition. Also, this allows me to see progress. 

The rest periods are important, but that doesn't mean you have to sit there for 2 to 6 minutes doing nothing. Move on to another exercise (that works another muscle group) and come back to the first exercise. The only one that doesn't really allow that is the straight muscle endurance group. You need to pretty much do your sets back to back. You don't have to do the exact same exercise back to back, but you need to work the same muscle group.

One last note: "Building Muscle" doesn't necessarily mean "bulking up". It can, if you are a guy and that is your goal, but 99.9% of girls will not get bulky from lifting heavy weights. Women just do not have the hormones (testosterone) to build that kind of muscle. So if you've been shying away from heavy lifting because you don't want to "get big". I urge you to add a little bit of heavy lifting into your regimen. Your body responds well to variety, so if all you do is light weight for 15-20 repetitions, your muscles will get used to it and the benefits will diminish. Add a few heavy lifting days in there once in a while to mix it up.

Good luck and if you have more questions, you can always e-mail me: fabulouslyfit@live.com

Don't Do It Alone

Losing weight or trying to become healthier can seem like a daunting task when it seems like every social event and every celebration is centered around the food. Holidays are just one big gorge-fest that last weeks sometimes and it can be really difficult to continually turn down your favorite treats time and again. So how do you keep those healthy aspirations intact?
FIND SUPPORT! You've probably heard this a million times, but it can be the most effective tool you have when you are trying to change your habits into healthier ones.

For most of my life, I was embarrassed to have anyone talking about my healthy eating habits. I didn't like people saying, "Oh, Emily won't eat that, she's a healthy eater," or "she's on a diet." It wasn't that I wouldn't eat it, I was choosing not to at that time. I've since gotten over my insecurities of having people notice my eating habits and have decided to look at it as a type of support system. My friends and family know that I like to eat healthy, non-processed food and because I've decided to be open about this, most of the time healthy food is available when it wouldn't have been otherwise. My friends think twice about adding extra butter or making ten varieties of dessert -- so really, I'm doing them a favor, right? ;) My point is, being upfront with your desire to eat a well-rounded diet with those closest to you will not only allow you to continue making better choices, but it can also help to influence those you love to make the better decisions as well.

For those who aren't surrounded with that type of support, there are other options. The internet is a fabulous tool for support. There are literally thousands of people on message boards across the world that are struggling with the same issues you are, or they have the same goals and you can tap into those support lines. I've read hundreds and hundreds of posts and some people's ideas for dealing with issues are GENIUS! You can join groups and track your progress, share ideas, bolster each other up during rough times and be a part of the journey of health. This can be done completely anonymously if you prefer, but in any case, you'll be able to have people there to cheer you on in even the smallest of accomplishment. The camaraderie that I've seen on some message boards has been astounding. 

There is support out there, you just have look for it. Don't be afraid to share something of yourself and put your struggles out there. We all have them, and I guarantee it'll be much easier to bust through those if you have a few cheerleaders in your corner.

Where do you go for support? Have you found it easier to let people know about your health goals?

Body Image

I found This Video on a fellow fitness blogger's site and thought I would share. For anyone who has ever struggled with body image or knows anyone who has, this a great video and website to visit.

What are your thoughts on this video and on body image in general?

Rest: It Does A Body Good

In my Home Workout that I outlined earlier, I mentioned at the end that you should NOT do the workout every day. I'd like to explain why this is important to take at least 48 hours rest between the same resistance training workouts. Without sounding too technical and boring, I'll briefly explain what happens inside your muscles when you lift weights. As you are lifting, your muscles are creating tiny micro-tears in your muscle fibers. As you finish your workout, your body gets to work right away to repair those micro-tears and make them even stronger. The body will reinforce those muscles and help your body get stronger. It takes time though. If you decide to work those same muscles out every day, those micro-tears will not have sufficient time to heal and you'll spend all your time breaking down your muscles, but not enough time building them back up.

This doesn't mean that you can't do resistance training two days in a row -- just make sure you are working different muscles. You can split it up any way you would like: Upper Body/Lower Body, Front/Back, etc. Find what you like best and keep it consistent.

Your body wants to build up those muscles (ladies, this does not mean "bulk up", it just means that your body is getting stronger), so let your wonderful body do its job. Rest between those resistance training workouts and make sure you are also giving it proper nutrition to fuel that recover period.

How do you like to break up your workouts? Do you do a full-body workout every few days, or do you like to break it up?

Calorie Calculator

If you are trying to lose weight, working out is only half of the equation. If you really want to see the numbers go down on the bathroom scale, you MUST count calories! A lot of people say "Well, I'm just watching my portions..." What does that mean? Watching portions could still mean they are taking in thousands of calories more than they think they are. Watching portions will be fine if you are trying to maintain weight, but not for consistent weight loss.

How many calories are you supposed to eat? I recommend taking your BMR (Basal Metabolic Rate) and try to stay in that range. I found a good website that will do the calculation for you:

http://www.hussman.org/fitness/bmrcalc.htm

Easy, eh? Write down what you are eating as you go through the day and I guarantee that you'll see results! But remember, consistency is key. A few days of being "good" won't negate a whole bad weekend.

One more note: For women, never take your caloric level below 1200 calories and for men, never below 1600. You will just slow down your metabolism, which will make it even harder to get the weight off! Not what your looking for.

Do you think counting calories is important for weight loss? Do you keep track of calories? Do you write what you eat down throughout the day?

Motivation

I hear this comment all the time: "I want to get in shape, but I just can't seem to get motivated." Sound familiar? Ya, I thought so.

So, I ask, what's the million dollar answer to this all-too-common complaint? Only you can answer that. I know, not the mind-blowing, insightful answer you were looking for. But, it is true. Only you know the reasons that you are looking to improve your physical fitness. There must be some reason that you have in the back of your mind the desire to start an exercise regimen. The desire is there, otherwise you wouldn't be complaining about a lack of motivation. The key is to delve deep down and figure out what hidden motivations you have that could spark such a change.

Take a piece of paper and write down all the reasons you want to be fit. Perhaps you are "tired of being tired," or you want to look great for your husband's Christmas party, or you want to check running a 5K off your "life list." Write every reason you can think of -- even if it sounds shallow or silly -- and as you do, you will begin to see your motivation beginning to take shape. 

Those reasons written down in black and white are your personal motivators. Try it. It will be eye-opening to realize just how many reasons you have to set that alarm just an hour earlier.

One on One

Tonight my husband is gone for the evening playing basketball with some friends as he is every Wednesday night, and while I was planning my menu for the day, I knew to take this detail into account. See, I've come to realize that late evenings alone without a plan are my downfall. Suddenly everything in the kitchen sounds heavenly and I have the ability to undo my entire day in one fell swoop. One moment of weakness. A second of "not caring anymore." Followed by the resulting guilt.

I think one of the most important things I've learned in the past few years about improving my health is to take the time to get to know myself. Find out when my resolve and willpower is strongest and of course, when it is less than stellar. 

This is my advice to you: Take some time, if you haven't already, to discover your strengths and weaknesses. If you have a tendency to talk yourself out of a good workout if you don't get it in first thing in the morning, do everything you can to make a plan to get it done in the morning. If you know you head for the vending machine every afternoon about 3 pm, pack some healthy snacks that can hold you over until dinner. If you know you don't get to the gym if you go home after work, pack your workout clothes the night before so you can head straight to the gym.

Take the time to notice your triggers and really listen to your body. We all have times our willpower falters -- no matter who you are. The trick is to not let those times keep you from success. Instead of the excuses, plan for your weakness and exploit your strengths. 

  

Home Workout

No weights? No gym membership? No problem. 

My sister recently asked me if there is a good way to get a quick workout without any weights or equipment of any kind. Yes! Let me say that again. YES! With all the infomercials these days advertising gym equipment for every muscle in your body, it is no wonder that people think they have to drop hundreds or even thousands of dollars on workout equipment. It really isn't necessary. Body weight exercises are effective and better yet, free! 

The most efficient way to get a good workout in a short amount of time is to move from exercise to exercise without taking any rest at all. This type of workout will give you the benefits of resistance training but will elevate your heart rate at the same time, adding the benefits of a cardiovascular exercise. This is perfect for someone who doesn't have a lot of time to workout and those hoping to shed a few pounds. 

Using your own body weight, here are some great lower body exercises: Squats, Lunges, Calf Raises, Leg thrusts, Leg lifts.

Squats - Stand with your feet about shoulder width apart. Begin by squatting as though you are going to sit down in a chair. Return to the start position and repeat. Be sure to keep your back firmly upright and straight throughout this exercise (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).

Lunges - Stand up straight. Be sure that you have enough room to perform this exercise. Begin by striding forward with one leg to execute a regular lunge while keeping the other leg set in place. Be sure to really stride forward so that you get a great stretch. Bring that leg back to the start position and repeat with the opposite leg.

Calf Raises - You can do these standing, sitting, on a stair or just on the floor. Lift up your heels and squeeze your calves. Hold for a few seconds and lower. Repeat. You can do these one leg at a time or both legs together.

Leg thrusts - Find a stair or something you can put your feet up on and lie on your back. Put your hands next to your body and lift up your hips as high as you can, keeping your shoulders on the ground and hold and squeeze your bum muscles as hard as you can for about 3 seconds and then lower. Repeat. You should feel this in your hamstrings and your glutes. (If you don't have any stairs that you can do this on, you don't have to have your feet up, you can just do this on the floor)

Leg lifts - Lie down on your side with your legs together. Bend the bottom leg to 90 degrees. Lift up the top leg as high as you can, keeping your leg straight. Lower down slowly. Repeat. This should target your outer thigh. (Make sure you do both sides.) Now, for your inner thigh, start in the same position, but bend your top leg over so your foot is on the floor. Now lift your bottom leg as high as you can. (You won't be able to go very far up, but your should feel this in your inner thigh.)

Now, for you upper body: You can do Pushups, Tricep Dips, Lateral Raises, Military Presses, Bicep Curls.

Pushups - When you do pushups, makes sure your form is good. Keep your back straight and your lower body up.

Tricep Dips - Find a chair and stand with your back to it. Put your palms on the end of the chair, fingers facing forward, and lower your body down. The straighter your legs are out in front of you, the harder it is, so you can decide what you can handle. Or you could start with your legs straight and when you get tired, bend your legs some. Lower your body down until your arms are at about a 90 degree angle.

Lateral Raises - Now you will probably need a little weight for this one -- but it can be anything you can hold on to: cans, water bottle, etc. Start with your arms at your sides and with your arms straight, raise your arms up until they are at the same height as your shoulders. It will feel really easy at first, but if you do enough of them, you'll feel it.

Military Press - This is also one that you'll need a little bit of weight for. Start with your arms bent at a 90 degree angle so your hands are by your ears. Push your arms straight up. You should feel this in your shoulders and this also works your back too. Again, it will be easy with little or no weight at first, but if you do enough, you'll feel it.

Bicep curls - You can perform this exercise by either standing or sitting on a bench, whichever you prefer. Use your cans or water bottles again, and let your arms hang at your sides. Slowly curl both dumbbells up with your palms toward your body. Lower slowly and repeat. (A gallon of milk would work for this exercise as well.)

Remember, as you do this workout, make sure you don't rest between exercises. Write down each exercise ahead of time, so you don't have to stop and figure out what to do next.

Example workout:
Pushups x 15-20 reps
Squats x 50 reps
Ab crunches x 30 - 40 reps
Jumping jacks for 1 minute
Tricep Dips x 20 reps
Walking lunges x 50 reps
Leg Thrusts x 30 reps
Run in place for 1 minute
Lateral Raises x 50 reps
Leg Lifts for both inner and outer thighs x 25 each leg
Ab crunches
Calf Raises x 20 reps
Jumping Jacks for 1 minute
Military press x 50 reps
Wide leg squats x 50 reps
Bicep Curls x 30 reps
Jumping Jacks for 1 minute

The point is the get your heart rate up and to work each area of the body. Important: Do not do this workout every day. Your muscles need time to recover, so allow at least 1 day of rest before you do this total body workout again. Experiment and mix it up! And of course, have fun!

BEGINNING AN EXERCISE PROGRAM

Have you looked in the mirror lately and noticed that there is a bit more of you to love than there was last year? Have you complained to your best friend that "my dumb dryer has shrunk my pants again."  Or, maybe you've just finally decided it is time to get fit this year -- whatever the reason, you want to begin an exercise program. The trouble is, where do you start? With literally thousands of articles on health and fitness it can definitely feel a bit overwhelming if you've never consistently exercised before. Keep these simple tips in mind and before long, you'll be on your way to a healthier you!

Start slow: This is probably the number one mistake beginners make. If you collapse on your front porch after your workout that first day, chances are you are going to wake up with every muscle in your body screaming out in protest and your exercise program will be postponed...again. For the first couple of weeks, go easy on your body. I know, you want to feel like you've really done something after your workout, but if you push too hard in the beginning, your chances of sticking with the program will decrease significantly. So, start slowly, and gradually build up.

Be consistent: Consistency is absolutely key. You will only get the results you are striving for if you really commit to your decision and make it a real priority. This means for months and years, not weeks.

Measure the littlest successes: To keep you motivated, keep track of the progress you make and celebrate the little improvements. If walking a mile was initially challenging, and now you are regularly walking a few miles a day -- celebrate! Noticing your progress will help you see how far you've come and keep you motivated to keep going.

Make it fun: If running on the treadmill makes you sick with boredom, don't do it! Exercise can be fun! (Really!) Experiment a little and find some activities that will actually excite you. Sign up for a new class at your local gym, try a new sport or take advantage of some outdoor activities in your area.

Switch it up: This goes along with finding activities that you enjoy. If you are doing the same workout day after day, not only is your body going to adapt and burn less calories, but you are going to get mighty sick of the same boring routine. Try to find a few cardio workouts that you can rotate between to stave off monotony. Try something new every once in a while and keep your body guessing what is coming next!

Recruit some support: It will be easier to stick to a regular exercise program if you have someone or several people that are supportive and encouraging. Call your friends and tell them about your new activities. You may even convince a few to join you! Ask your spouse to help you stay motivated and give you a gentle nudge if you are slacking. If you know someone is interested in your success, you'll be a lot less likely to quit.

Once you start exercising and feeling the benefits, you'll be wondering why you didn't start sooner. If you are a true beginner, make sure you check with your doctor before beginning your exercise program. 

So, now is the time to get your health back. Have fun and get out there!