…Fitness/Health Goals…

Over the past few post, I have provided more than enough material to help someone who wants to start to be active again.  Besides getting up and starting your healthy lifestyle, the only other thing that you need to do is set a goal!  It makes it easier when you have a goal you would like to reach so you know how long and how hard you should work.

 

To weight your self…or not to weight yourself…that is the question!…

Some people like to know their starting off right.  This is a good idea.  Although it may be disheartening to find out how much weight you have gained, it is on a temporary number! With hard work and dedication that number will steadily decrease over time.  You can purchase your own scale (which may be good to help you keep track of you weight loss over time) or you can use a scale at a gym, doctors office, or any other place that will allow you to do so.

How much weight you should expect to lose over time… 

On average, with the right exercise routine and a good balanced diet, you should be losing about 2 pounds a week.  If you are losing more than 7 pounds a week then you might want to evaluate what you are doing (because its normal to lose between 2-5 pounds a week).  Accurately losing weight is done by balancing how many calories you burn with how many calories you are consuming.  Naturally, if you are burning off more calories that you consume this will lead to weight loss.  These results will not be seen overnight! It takes time and patience and a regular routine of exercise and a good balanced diet.

what is a realistic length of time to set a goal?…

Lets say that your goal is to lose 20 pounds.  To be honest, the length of time it will take you to lose 20 pounds may be different from someone else.   It all depends on how often you exercise and if you decrease your calorie intake to help you burn fat.  Like stated above you should be losing about 2 pounds for week (but some weeks it will be more than that and other weeks it will be less than that. It is completely normal for that to happen!).  So if you calculate 2 pounds per week this will take approximately 20 weeks (or about 5 months).  Like I said before The length of time it will take someone to lose weight will be different from someone else!  If  are losing about 4 pounds a week it will take you about 5 weeks to lose 20 pounds.  It just all depends on how hard you work and how many pounds you lose from week to week. Do not let the length of time discourage you! These things take time, patients, and dedication.  And in the end the hard work will show.

What happens if I do not lose weight one week?…

It is OK if there is a week that you do not lose any weight or you lose one pound.  Try not to worry or stress out too much if this happens! Just try to push yourself a little harder the next week to help you get back on track to reaching your goal!

What to eat during this time… 

Setting a menu is just as important as setting a work out schedule.  What I have personally found to be helpful is that each time I go to the grocery store, I plan my menu’s (at least for the next week to two weeks).  It helps because I can budget the things that I need to get, and I can also cook some items I need during the weekend so that it can be stored to be used later in the week.  Each month I set a monthly budget for how much I can spend at the grocery store and how much money I can spend going out to eat.  A few years ago I stopped eating fast food all together, so my “out to eat” budget is for the weekly dinners I plan at restaurants with my friends (and I always save half of that meal to be eaten the next day for lunch or dinner! so I get two meals out of going out to eat)  It also allows me to look at the local stores newspaper adds so I can try to get the best price for the fruits and veggies I buy and eat on a regular basis.

What happens if I do not reach my goal in the time that I set for myself?…

If you do not reach your goal in the time you set it is OK!! Just extend your goal time.  Allow yourself a few more weeks to work hard and reach the initial goal you have set for yourself.  What I have suggested to some clients is to possible keep a fitness/health journal.  This can help you keep track of your workouts, if you happen to splurge during one meal (which is OK but try not to make it a habit), or any other things that go on during the time you are trying to reach your goal.  It will not only allow you to keep track of these things, but it can also serve as an outlet of positive and negative things that happen.  You can write it down, or blog about it (there are several sites that will allow you to keep your blog private or let you choose who can/cant see it).  This can also help by letting people see thins and encourage you to keep pushing towards your goals. I also love this idea because if I am out and I hear of something I want to try or randomly find a recipe I would like to try, I have my journal near by to jot it down!

I hope that these tools will help you create your goals and start your own fitness and health journeys.

…Start Your Running Regimen…

Running is the perfect way to start getting active! In today’s post I will go over several tips to help your running experience more enjoyable as well as suggest a running routine to help those who are just now getting back into exercising.  And don’t worry, I will also suggest something for those who have been jogging/running for a while and need something to spice up you workout. (Click on the image above for running safety tips.)

There are other important factors that you have to take into account before you start this running routine.

1. Shoes

You will need to find or buy a decent pair of shoes to run in.  One of my biggest pet peeves is to see someone running down the street in shoes that they should not be running in! You can go to any shoe store and the sales associate can help you find a perfect shoe that fits you perfectly for running.  The Shape Up type of shoes are not ideal (because of the shape of the sole of the shoe).  You will want to have a running/jogging shoe.  Trust me there are TONS to choose from.  And with the holiday season right around the corner you can score some decent shows for a pleasantly low price.  If not, look in your closet and try to find a shoe that have laces (so you can tie them up snug) and that do not have high awkward shaped soles.

2. Location

There are a lot of parks with paved or gravel routes designated for joggers and runners.  Some schools will even allow you to use their tracks when their students are out of athletic practice.  You can also map your own route through your neighborhood or for those who want to invest in a gym membership most gyms have nice treadmill equipment or inside tracks to run on.  Wherever the location make sure you feel comfortable there and that you are able to use it during the best times that work for you.  I know my workouts vary from week to week so I try to make sure that my running route is available morning and night to ensure a safe and comfortable workout for me.

3. Running Partner

Having a running buddy is a great idea! They can be your motivation and also someone to help past the time while you are working out.  Now, I will be honest and say that if you can carry on a full conversation while you are working out maybe you are not pushing yourself hard enough.  I’m not saying you have to be running at 100% speed the whole time, but the focus is the workout…not gossiping or discussing the latest episode of your favorite TV show.

4. Music

For those of you who do not have work out buddies music is a great motivational tool.  I know that I have a personalized workout playlist on my iPod that I listen to during my workouts.  It also helps me to keep track of how long I have been running or working out. Here are some great websites that suggest some pretty good workout playlist songs.

http://topworkoutsongs.org/

http://www.shape.com/fitness/playlists/playlist-10-best-workout-songs-march-2011

http://knowledgeguide4u.com/best-workout-songs-playlist/

If you do work out in a gym, some facilities have docks you can hook up to so you can listen to a variety of music or even watch TV (or a DVD) while you are using their machines.  This is also a great option because it helps you to not focus on how long you are working out.

 5. Ready…Set…RUN!

For those who are looking for where to start when it comes to getting physically active the best way to start is slow.  Try not to jump into any exercise routine.  You have to start out slow and gradually build up to the desired routines that you would like to do.

 First you want to find discipline, commitment, and belief that you can accomplish your fitness goals. The rewards of running are not instant, but they become
evident overtime.  You should set your first running goal by setting a workout/running schedule for the first two weeks of your new program.  Schedule  consistent runs by shooting for running at least 2 days in a row. Try not to take more than two days off in a row, because doing that makes running each day like it’s the first day all over again.

For starting out, 20 minutes is the magic number because that is when the body starts to produce physiological benefits; increased heart size, stoke volume, and capillarization to name a few.  You should start out by pushing yourself to run for at least 20 minutes per workout session. If you need to stop during this time it is OK! But keep moving! Either briskly walk or significantly decrease the speed at which you are running so you can catch your breath and get a small rest. If a running break is needed while on a run make it brisk!  Maintain this pattern for 14 days. At the end of those 2 weeks you can monitor the progress you have made since the start of your program.  Once you have been able to run no stop over your 20 minute run, then slowly add time to your runs ( I usually suggest adding times in increments of 10 minutes). 

 For those veteran runners out there I suggest incorporating sprint intervals into your run. Lets say that you have a 40 min run planned for this evening.  Start your run (after stretching of course!!) and do your usually run for 15-20 minutes.  It is then at that point that you sprint (yes as hard as you can!!) for 15-30 seconds (I suggest to start off with 15 seconds and then gradually build up).  After the 15 second sprint , go back to your regular jog for 30 seconds.  You can continue this sprint interval for the next 10 minutes (which is suggested), but for those who are in better shape you can do this for the remainder of your jog. 

Now that I have suggested a workout for you to do…go Make a run for it!

…Bon Appetit!…

All week I have been suggesting that one should adopt a healthy diet to assist their daily eating habits.  Well I have found a few good recipes (and yes I have personally tried them all! The next time I make them I will be sure to take my own pictures to share with you!) and I would like to share them with you!

Breakfast

Breakfast Burritos: Estimated Prep Time = 15 minutes

Ingredients

• 1 whole wheat tortillas
• 1 tablespoon salsa
• 1 tablespoons shredded reduced-fat Cheddar cheese (or swiss cheese or feta cheese…or what ever cheese you like!)
• 2 Whole eggs or 1 cup egg whites

What I do is I will cook the eggs, and before they are done I will add about one cup of veggies (like bell peppers and onions and mushrooms) but you can add what every you like.

Along with this burrito I may have an orange or apple or a cup of grapes along with a 8oz glass of 1% milk

Breakfast is usually one of my big meals of the day so the total calorie count is about 400 calories.

Lunch

Salmon Salad Sandwich: Estimated Prep Time = 15 minutes

Ingredients

• 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained
• 1/4 cup minced red onion
• 2 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon freshly ground pepper
• 4 tablespoons reduced-fat cream cheese
• 8 slices pumpernickel bread, or Whole Wheat Bread toasted
• 8 slices tomato (optional)
• 2 large leaves romaine lettuce, cut in half

Preparation

1. Combine salmon, onion, lemon juice, oil and pepper in a medium bowl. Spread 1 tablespoon cream cheese on each of 4 slices of bread. Spread 1/2 cup salmon salad over the cream cheese. Top with 2 tomato slices, a piece of lettuce and another slice of bread.

Nutrition

Per serving:    286 calories;  9 g fat   ( 3 g sat ,  4 g mono );    34 mg cholesterol;  29 g carbohydrates; 0 g added sugars;  22 g protein;  4 g fiber;     645 mg sodium;  262 mg potassium.

Nutrition Bonus: Folate (22% daily value), Iron & Vitamin C (17% dv), source of omega-3s.

Estimated calorie count: 286 calories

Dinner

Turkey Chilli (great for the upcoming winter time!!) : Estimated Prep Time = 1 hour

Ingredients (Makes 8 serving sizes)

•                     1 1/2 teaspoons olive oil
•                     1 pound ground turkey
•                     1 onion, chopped
•                     2 cups water
•                     1 (28 ounce) can canned crushed tomatoes
•                     1 (16 ounce) can canned kidney beans – drained, rinsed, and mashed
•                     1 tablespoon garlic, minced
•                     2 tablespoons chili powder
•                     1/2 teaspoon paprika
•                     1/2 teaspoon dried oregano
•                     1/2 teaspoon ground cayenne pepper
•                     1/2 teaspoon ground cumin
•                     1/2 teaspoon salt
•                     1/2 teaspoon ground black pepper

Directions

1. Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.
2. Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper.  Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.

Estimated calorie count: 185 calories

 

Here are only a few recipe options to help you get started to help you start to plan out your meal.  Good luck and happy cooking!!

 

…Get Slim Quick?…

Look at the image above…(also click on the image for an amazing article talking about diet pills)

What is one thing that all of these product have in common?

They are all over the counter diet supplement pills, and they all promise to get weight loss results and FAST!  So the real question is are these type of “Get thin quick” guides worth your money?

Well, to be brutally honest…I have to say NO!

There are dozens upon dozens of case studies that are disproving the accuracy of these kind of products.  Yes, they are regulated by the FDA, but what is on the label (and sometimes things are left off of the label as well) may be harmful to you if you are currently taking other medications.  The dangerous thing about these supplements is the side effects that can go along with taking these pills.  Like I said before, there could be a reaction with the pills and something else that you take.  Not to mention all the un-wanted gross side effects that your body could do as a reaction to taking these pills.  So the best advice? Save your money! Use the money you spend on these pills on some healthy food that will actually be beneficial to your health!

Prescription diet pills are a different story! Those should be prescribed and regulated by your physician. Also, prescribed pills are not for Ms. Julie who wants to lose a quick 10 pounds so she can fit into her bikini.  These type of pills are intended for people who are clinically classified as obese.  You will have to have a consultation with your doctor to even consider getting them.  And there are also other side effects that go along with taking these pills as well. 

But a good pill to take with any regular routine is a multi vitamin.  I personally take a “one a day” type of vitamin.  You can go to your local grocery store or drug store and find dozens to try from.  If you take a full capsule (similar to the consistency of a Tylenol or aspirin pill) it is suggested you break the pill in half and then consume both pieces! Sometimes the pill can pass through your system quickly and the whole pill won’t be absorbed (so you will pass portions of your vitamin when you use the bathroom). This is just a tip to help with absorption of the pill (because some of the multivitamins are pretty big in size). If you take a liquid gel type of pill then this tip is not needed.

Along with these fancy pills you should also be careful of the “work out without breaking a sweat” programs.  Such as…

 Items like these promise results with out you having to work out.  Although they may do something minor to your body, the only way to get AMAZING results that will stay is to do it the old-fashioned way…get in the gym, work out, and eat right!

With products (like the one shown above) they also promise tone and better looking arms. Now that may be true, but do you want to walk around with tone arms and then have to find a dozen other “As seen on tv” machines to tone your other body parts?

With a regular cardio routine, you can add manageable weight routine into your workout schedule to tone and define your WHOLE body…not just certain areas.  And, getting a full routine is a lot more beneficial than just targeting one area of your body. 

Now, the review I gave on the above products are just my opinion based on things I learned in school, by researching, and by reading case studies.  You are free to buy and try any items or products that you would like.  I am just here to give my educated opinion on things that a lot of people ask questions about when they are looking into finding things to do for exercise. 

Happy Friday Everyone!

…Portion Sizes…

When it comes to starting a new fitness plan one IMPORTANT thing that also has to change is your eating habits. 

I know far too many people who are gym rats, but then come home and chow down on anything they can get their hands on.  Then they get frustrated that they are not losing any weight…

It is because you have to learn what is the RIGHT portion size when it comes to meals. A typical meal that you get at a restaurant is actually two to three portion sizes! And most people will sit and finish the whole plate in one sitting!

First you need to figure out how many calories you need to intake on a regular basis to just maintain your current body weight or to lose weight.  This can be done by going to this web site:

http://caloriecount.about.com/cc/calories-goal.php

Follow the instructions and this should give you some indications of how many calories you should be eating each day.

I personally eat about four small meals a day with one to two snacks (which is usually a cup of fresh veggies or granola bar) to help me make it to my next meal just in case I get hungry.  I am not about starving yourself to get to you goal! It is about eating to be satisfied and eating the right things!  I personally calculate to eat about 2,200 calories a day (because I work out for about an hour and a half which burns most of that which allows me to maintain my current weight and helps me to tone up and build the muscles that I want).  I target to have two main meals (my breakfast and usually dinner) to be about 400-500 calories.  The other two meals are about 300-400 calories and the snacks I have in between is about 100 to 200 calories.

This may sound hard but to be honest your body will tell you when you are hungry when you get on a regular routine. I will later post a food diary that I have made of things I eat on a typical day to give you guys some ideas. 

Here is a good picture to help you get an idea of what your portion sizes should be like…

according to the image above these are the suggest portion size of each meal

• 1 serving of meat is 3-4 oz. and should be about the size of a deck of cards, or the palm of your hand.  
• 1 cup should be used for carbs such as cooked rice, cooked pasta and ice cream. It is about the size of a tennis ball. 
• 1 serving of cheese is the size of 1 domino (oops… I may eat more cheese than that!)
• 1 medium piece of fruit is the size of a baseball.
• 1 serving (1 tsp.) of fats like butter, or margarine is the size of 1 die.
• 1 small baked potato is about the size of a computer mouse.
• 1 cup of beverage is equal to the size of a woman’s fist.
• 2 Tbs. of fats like Peanut Butter, jam, or salad dressing is the size of a golf ball.
• 1 oz. of chocolate is the size of package of dental floss. 

In future post I will post some good meal options and menus for people to use to help them creat healthier meal options.  But for more personal information on portion sizes check out this web site:

http://www.choosemyplate.gov/QandA/index.html

Another important thing to start putting in your diet…WATER! Water is a very important tool that the body needs to function.  Here is an amazing article I found about water.  You can read it here:

http://www.ianrpubs.unl.edu/epublic/pages/publicationD.jsp?publicationId=296

I do have friends who hate the taste of water, but it is needed! There are so many new water options now (such as Vitamin water and powders you can put into water).  So there is no excuse at all for someone not to get more water in their diet (start to substitute other beverages that you consume regularly with water. I am not saying cut out all other drinks cold turkey but compromise! If you have one coke, say you will drink one to two glasses of water after you have your one coke for the day).

So now that you are starting a new fitness routine, now you can start a new eating habit as well!

…Getting Started…

Yes i know what you are thinking…

“My life is way too crazy and I don’t have time to workout”

or

“My days are so busy, I am too tired to workout”

You want to know what I think about those excuses….NOTHING!

You can not help anyone who does not want to be helped.  If you want to workout YOU have to be the one that wants to make a change.  YOU are the one who has to stop making the excuses and get up and do something about it.

You know what my philosophy about excuses are?

“Excuses are monuments of nothingness. They build bridges to nowhere. Those who
use these tools of incompetence are masters of nothingness. Therefore there are
no excuses.”

All it takes to get started is 30 minutes of exercise at least 3 days a week.  That is only an hour and a half out of your day each week to get up and move around! You can walk, jog, go swimming, you can do anything that does not involve you sitting at home.  Some fancy gyms even have T.V.s’ and DVD players ON their machines.  So you can watch your daytime show and get your workout at the same time!

Also, look into options at your job.  My current job allows us paid time to work out.  We get 30 minute workouts 3 days a week on company time! So in a way i am getting paid to workout on the days that I go to the gym during work hours.

There are so many incentives to workout these days.  Not to mention the added health benefits you will gain from incorporating a weekly work out routine into your “busy” schedules.  When you get comfortable with the 3 days of 30 minute routines, then you can gradually add more to your workout routines.  But always speak with your doctor first to make sure you are not at too high of a risk to work out on your own or at home.  If you are a high risk patient they may recommend you attend special facilities or fitness centers (just in case something happens there is trained medical staff there to assist you until you are taken to the hospital).

You have to start out small, and then gradually build up your routines (especially if you are not accustomed to working out on your own!) You have to be patient and stick with your routine.  You have to understand that results will not appear over night! It takes time and hard work! I promise it will pay off!

You can also get your friends involved and start a workout group or buddy system.  This is good because not only will you have someone there with you during the workout, but you will also have someone there to encourage you.  You and your work out buddy can help track each other progress and try new routines together.  If you have someone you know is depending on you to be by their side, maybe it will help you stay committed to your weekly work out routines.

So the question for today is….Are you ready to make a change?

If so, then why not start today!

…Welcome…

Welcome all you fitness addicts (and those who just want to try to do a little better when it comes to getting healthy!)

My name is Stephanie and I recently graduated with my B.S. degree in Exercise Science.

Fitness and health are one of my life passions (along with community service, cooking, and shopping 😉  ) and I recently had the idea to share what i have learned over the past few years with those people who would love some advice or ideas (and at no cost!)

So as i begin this journey to helping other people improve their lifestyles please give me comments, suggestions, or just say Hi!

I love all feedback (good and bad) so please feel free to contact me!

~Stephanie~