Happy Halloween!
Just a brief reminder to be mindful and be good this weekend. Try to watch the empty calories - candy and alcohol. Work in a workout before festivities. Have a great time!
Clocks fall back Sat night. Maybe that extra hour will give you a chance to rededicate and plan after potential debauchery :-)
Be safe everyone!
Suz
Friday, October 30, 2009
Thursday, October 29, 2009
Pump it up!
Good Morning Women!
It's into the 3rd week for many of us, and consistency should be starting to pay some dividends. In week 3-4 of a regular effort, improvements should be starting to reveal themselves...lifting more, better endurance, ever so slightly more flexibility. Hopefully you've all had a little A Ha! or breakthrough for your dedication so far.
Of course - an Amazon is not easily satisfied! So, where do you go next to keep those changes coming?
A few 'rules':
Following these simple rules will allow you to push yourself to new levels with little risk of injury, overtraining or exhaustion while allowing your body some resources to adapt to the new stresses.
Considering the variables, let me give you some examples:
resistance - with weights this clearly means more pounds, for cardio it means more 'tug' - hills if on
foot or a bike, pull buoys in the pool, etc
speed - with endurance activities it's easy to understand moving faster, for flexibility this may mean
active stretching and with strength training it can mean plyometrics (bound/rebound exercise)
environment - for flexibility this could include a Bikram (hot) yoga class; for strength training it may
mean decreasing your stability (exercise on a ball or trampoline) and in endurance activity it
includes a trail, sand or outdoors v. in
Without variation your body will quickly adapt and become more efficient at the activity you are doing. That means you'll burn fewer calories and make slower improvements (if any at all). Mix it up! Pump it up! Get your effort's worth...you deserve it!
It's into the 3rd week for many of us, and consistency should be starting to pay some dividends. In week 3-4 of a regular effort, improvements should be starting to reveal themselves...lifting more, better endurance, ever so slightly more flexibility. Hopefully you've all had a little A Ha! or breakthrough for your dedication so far.
Of course - an Amazon is not easily satisfied! So, where do you go next to keep those changes coming?
A few 'rules':
- only change one variable at a time - that way, whatever you experience can be attributed to that change (variables are: resistance, speed, duration / reps, environment) - if it's a positive change, keep it up; if it's a negative change, you'll know which element to correct
- limit increases to no more than 10% at a time - so if you're running 30 min, increase your duration by 3 min; lifting 20#, increase by 2#
- increase only one aspect of your fitness per week (strength, flexibility OR endurance - not AND)
Following these simple rules will allow you to push yourself to new levels with little risk of injury, overtraining or exhaustion while allowing your body some resources to adapt to the new stresses.
Considering the variables, let me give you some examples:
resistance - with weights this clearly means more pounds, for cardio it means more 'tug' - hills if on
foot or a bike, pull buoys in the pool, etc
speed - with endurance activities it's easy to understand moving faster, for flexibility this may mean
active stretching and with strength training it can mean plyometrics (bound/rebound exercise)
environment - for flexibility this could include a Bikram (hot) yoga class; for strength training it may
mean decreasing your stability (exercise on a ball or trampoline) and in endurance activity it
includes a trail, sand or outdoors v. in
Without variation your body will quickly adapt and become more efficient at the activity you are doing. That means you'll burn fewer calories and make slower improvements (if any at all). Mix it up! Pump it up! Get your effort's worth...you deserve it!
Monday, October 26, 2009
Comments, Followers and the Poll
Just a couple reminders, women...
The comments are a great place for you to help each other, ask questions and share successes. In the right margin you'll see a summary of comments. If you click on the prompt at the end you'll see the post that was commented on and the entirety of all the comments linked to it. From there you can add a comment in reply, support, etc.
Further down in the right margin is the follower section. If you add yourself to that list, you'll get an e-mail when the blog has been updated. This might make it easier for you to follow along and know when logging in will get you something new. (I don't think the e-mails get triggered by new comments though)
Finally - I will try to change the poll each week. For these first few weeks I am keeping it a points register. The answers are anonymous but give each of us a little accountability and a comparison. In future weeks the poll may change. If you have anything you want to poll about, let me know.
Hope it's helping each of you in some way or another. Thanks for all the feedback so far! Keep it coming and I will do my best to keep the blog fresh and helpful!
The comments are a great place for you to help each other, ask questions and share successes. In the right margin you'll see a summary of comments. If you click on the
Further down in the right margin is the follower section. If you add yourself to that list, you'll get an e-mail when the blog has been updated. This might make it easier for you to follow along and know when logging in will get you something new. (I don't think the e-mails get triggered by new comments though)
Finally - I will try to change the poll each week. For these first few weeks I am keeping it a points register. The answers are anonymous but give each of us a little accountability and a comparison. In future weeks the poll may change. If you have anything you want to poll about, let me know.
Hope it's helping each of you in some way or another. Thanks for all the feedback so far! Keep it coming and I will do my best to keep the blog fresh and helpful!
Haunted Week
Hey Amazons
Well - it was a rough week for me! Anyone else? Somehow I let all my other stuff get in the way of logging many points. With that I think there were a few too many beers too. Now my parents are here and my routine is really out of whack.
Well shoot! I bet I'm not the only one with that kind of story right? Stuff complicates our best laid plans. Occasions present us with temptations or knock us off our intended course. It happens. Life happens!
So, here I sit on a Monday morning. One day of my point-scoring week is already gone. One day of my nutrition plan gone too. Do NOT despair! Today I can control and try to do better. Tomorrow I can plan for and build a plan for success. Yes I can! Yes you can!
One last thought...it's Halloween week. For most of us that means 'fun size' candy all around and parties on the weekend. PLAN AHEAD. There is nothing any more fun about the calories in a fun-sized candy bar than in a full-sized candy bar. Try to arm yourself with healthy snacks, eat your meals as planned, and if you do cave to the candy - be moderate and log it! As for the parties...plan to exercise in the mornings so it's done right off the top and eat before you go out. The better you do at filling up on planed meals the less likely you'll have your hands in the snacks. Finally, remember those alcohol calories - go for straight shots and spare yourself the mixer! :-) (only kind of kidding there)
Have a great week everyone - I'm going to make sure I do!
Well - it was a rough week for me! Anyone else? Somehow I let all my other stuff get in the way of logging many points. With that I think there were a few too many beers too. Now my parents are here and my routine is really out of whack.
Well shoot! I bet I'm not the only one with that kind of story right? Stuff complicates our best laid plans. Occasions present us with temptations or knock us off our intended course. It happens. Life happens!
So, here I sit on a Monday morning. One day of my point-scoring week is already gone. One day of my nutrition plan gone too. Do NOT despair! Today I can control and try to do better. Tomorrow I can plan for and build a plan for success. Yes I can! Yes you can!
One last thought...it's Halloween week. For most of us that means 'fun size' candy all around and parties on the weekend. PLAN AHEAD. There is nothing any more fun about the calories in a fun-sized candy bar than in a full-sized candy bar. Try to arm yourself with healthy snacks, eat your meals as planned, and if you do cave to the candy - be moderate and log it! As for the parties...plan to exercise in the mornings so it's done right off the top and eat before you go out. The better you do at filling up on planed meals the less likely you'll have your hands in the snacks. Finally, remember those alcohol calories - go for straight shots and spare yourself the mixer! :-) (only kind of kidding there)
Have a great week everyone - I'm going to make sure I do!
Saturday, October 24, 2009
Snacking and the Evil Bagel
Hey Women!
It sounds like our fitness system is working out for people. The points system provides a simple framework and you are all doing a nice job of filling it in with your favorite workouts and new activities. Gooch and Jenn, great job getting the pilates class going!
Most of the feedback and questions I've gotten have been oriented to the nutrition aspect of staying fit and getting lean. I wrote a post early on in the blog about some basic nutrition concepts, but lately the questions have been more oriented to identifying bad habits and healthy snack ideas.
Contrary to common sense, skipping meals is not an effective way to lose weight. Although skipping a meal may decrease your overall calorie intake for the day, it also slows your metabolism (calorie conservation) and often stimulates poor eating later.
I am a case in point. Often, on a busy work day, I can power right through lunch time without realizing that I'm missing a meal. True - that's probably 300-500 calories I has planned to eat that I didn't. But! When I get home, hours later and famished, I start my progressive graze through the kitchen. That grazing may just be a vegetable, a handful of nuts, a pickle...but those calories add up, and pile on top of what's coming for dinner.
What to do? Plan ahead. Yes, the solutions are often redundant from one post to the next. Identify your weakness (grazing for me) and plan ahead for it. Tempted by the treats in the break room at work? Keep a stash of healthier snacks st your desk. Graze when you get home? Save a piece of fruit or a vegetable to eat just before you leave work or on the drive home so you are more full when you get there.
What's a healthy snack? First and foremost - a small portion. A bag of chips does not count! Usually the bag of chips is too much, and obviously not god nutrition for the calories. Instead, try a multigrain cracker or a cup of plain popcorn. Have a sweet tooth? Try a small handful each of raisins and raw almonds &/or walnuts. Have a way to bring fresh food? Prepare a bowl each of cut fruit and vegetables at home each week so you can grab a handful in a baggie to take with you. Low fat string cheese is about 80 calories - a really sensible amount for a snack. You get the idea.
Often we snack on (or eat) what's convenient. This is the 'evil bagel' part of the story. Foods that are in units or pre-packaged are quick, easy and self-limiting. That all seems great. Geez - that bagel could even be whole grain (definitely better than white)! The problem is that the bagel is more than one serving. It's loaded with carbs, and not much else unless you add another topping (and more calories). The average size bagel usually packs 300+ calories - 500-ish if it's got fruit or cheese in/on it. Add some cream cheese or hummus to it and you're probably pushing 600 calories. If you aim for a 1500-1800 calorie day, that could be a third of your intake! Tough to stay on track that way, unless lunch and dinner are going to be really light.
Does all that mean no break room snacks and never another bagel? Of course not. It means, be aware! Plan ahead. Have the bagel on a day you got a morning work out and are planning to remain active. Better yet, cut the bagel in half and enjoy it on two different days or share it with your workout partner. :-)
Keep your thoughts and questions coming. Most of all - keep up the good work. We're putting up some points and that means there are a lot of dedicated and healthy Amazons out there!
Have a great weekend - Suz
It sounds like our fitness system is working out for people. The points system provides a simple framework and you are all doing a nice job of filling it in with your favorite workouts and new activities. Gooch and Jenn, great job getting the pilates class going!
Most of the feedback and questions I've gotten have been oriented to the nutrition aspect of staying fit and getting lean. I wrote a post early on in the blog about some basic nutrition concepts, but lately the questions have been more oriented to identifying bad habits and healthy snack ideas.
Contrary to common sense, skipping meals is not an effective way to lose weight. Although skipping a meal may decrease your overall calorie intake for the day, it also slows your metabolism (calorie conservation) and often stimulates poor eating later.
I am a case in point. Often, on a busy work day, I can power right through lunch time without realizing that I'm missing a meal. True - that's probably 300-500 calories I has planned to eat that I didn't. But! When I get home, hours later and famished, I start my progressive graze through the kitchen. That grazing may just be a vegetable, a handful of nuts, a pickle...but those calories add up, and pile on top of what's coming for dinner.
What to do? Plan ahead. Yes, the solutions are often redundant from one post to the next. Identify your weakness (grazing for me) and plan ahead for it. Tempted by the treats in the break room at work? Keep a stash of healthier snacks st your desk. Graze when you get home? Save a piece of fruit or a vegetable to eat just before you leave work or on the drive home so you are more full when you get there.
What's a healthy snack? First and foremost - a small portion. A bag of chips does not count! Usually the bag of chips is too much, and obviously not god nutrition for the calories. Instead, try a multigrain cracker or a cup of plain popcorn. Have a sweet tooth? Try a small handful each of raisins and raw almonds &/or walnuts. Have a way to bring fresh food? Prepare a bowl each of cut fruit and vegetables at home each week so you can grab a handful in a baggie to take with you. Low fat string cheese is about 80 calories - a really sensible amount for a snack. You get the idea.
Often we snack on (or eat) what's convenient. This is the 'evil bagel' part of the story. Foods that are in units or pre-packaged are quick, easy and self-limiting. That all seems great. Geez - that bagel could even be whole grain (definitely better than white)! The problem is that the bagel is more than one serving. It's loaded with carbs, and not much else unless you add another topping (and more calories). The average size bagel usually packs 300+ calories - 500-ish if it's got fruit or cheese in/on it. Add some cream cheese or hummus to it and you're probably pushing 600 calories. If you aim for a 1500-1800 calorie day, that could be a third of your intake! Tough to stay on track that way, unless lunch and dinner are going to be really light.
Does all that mean no break room snacks and never another bagel? Of course not. It means, be aware! Plan ahead. Have the bagel on a day you got a morning work out and are planning to remain active. Better yet, cut the bagel in half and enjoy it on two different days or share it with your workout partner. :-)
Keep your thoughts and questions coming. Most of all - keep up the good work. We're putting up some points and that means there are a lot of dedicated and healthy Amazons out there!
Have a great weekend - Suz
Wednesday, October 21, 2009
Anybody? Anybody? Bueller?
What's up Amazons?
It looks like a few of you are really making some great changes and efforts for your health and fitness so far. What's happening with the rest of you Amazons? How's it?
Community can really help sustain motivation, so those of you toiling out there...join us! Make a comment. Answer a poll. Check out the links. You and your teammates will get a little push from exchanging thoughts.
Accountability is also a benefit of the blog. Goals are more likely met when you share your accountability to them with others. Gooch and EB are showing the way. Great job, women!
The rain is falling. Mornings and evenings are dark. The holidays are around the corner (WHAT? already?). Now is the time to get the good habits grooved to help get us through all those challenges.
Another possible use for the blog is to post Q & A. If you have a fitness or nutrition question you'd like an answer to, send it on. If I can't answer with good info, I'll check my reliable sources and find the answer. Let's see what we can come up with!
It looks like a few of you are really making some great changes and efforts for your health and fitness so far. What's happening with the rest of you Amazons? How's it?
Community can really help sustain motivation, so those of you toiling out there...join us! Make a comment. Answer a poll. Check out the links. You and your teammates will get a little push from exchanging thoughts.
Accountability is also a benefit of the blog. Goals are more likely met when you share your accountability to them with others. Gooch and EB are showing the way. Great job, women!
The rain is falling. Mornings and evenings are dark. The holidays are around the corner (WHAT? already?). Now is the time to get the good habits grooved to help get us through all those challenges.
Another possible use for the blog is to post Q & A. If you have a fitness or nutrition question you'd like an answer to, send it on. If I can't answer with good info, I'll check my reliable sources and find the answer. Let's see what we can come up with!
Monday, October 19, 2009
Let's Review
Hey Women
Week one has come and gone already. Check out the new poll and (anonymously) log how many points you tallied this week. No judgement here, just a chance to see how many Amazons are keeping their new leaves turned.
As the enthusiasm of newness wears off, let's take a little of this Monday to remember what we're working for. Did you set any goals for yourself? Maybe to gain enough flexibility to reach your toes without uprooting your hamstrings? Maybe to strengthen your biceps to a shapely bulge? Or maybe you are planning to prevent any winter weight gain?
Whatever your goals are, there are one or two things to keep in mind that will help you reach your goals, whatever they may be.
1. Be consistent - that doesn't mean you have to do anything 100% of the time, it means the more consistently you stick to your exercise / stretching / diet routine, the more likely you will see results. Slow and steady and all that...it really is true.
2. Cardio is your friend - whether you are trying to maintain weight, improve overall fitness or optimize your strength and endurance, cardio is the foundation. Remember the guideline of at least 6 cardio points per week.
3. Be sure you're working on something meaningful to you! When you like the activities you do, it is fun and rewarding to do them. When the goals you set are important to you, the motivation to achieve them is almost automatic. But to know what is truly important to you, you need to be honest with yourself. My example - I would love to be a few pounds lighter, but is it really important to me? Apparently not, because it's never enough to inspire me to turn down a second beer or a taste of dessert. Might be nice, yes, but something I'm truly willing to work for, no. Other goals are more realistic and motivating for me.
So, here we are on another Monday. The perfect day to re-dedicate. Set a small goal for the week this morning. Recognize your achievements of last week. Make a plan for the coming week that will move you forward and still allow you some space for everything else in your life. Touch base with your friends, work out buddies, teammates...Today is a day you can change. Make it something good!
Week one has come and gone already. Check out the new poll and (anonymously) log how many points you tallied this week. No judgement here, just a chance to see how many Amazons are keeping their new leaves turned.
As the enthusiasm of newness wears off, let's take a little of this Monday to remember what we're working for. Did you set any goals for yourself? Maybe to gain enough flexibility to reach your toes without uprooting your hamstrings? Maybe to strengthen your biceps to a shapely bulge? Or maybe you are planning to prevent any winter weight gain?
Whatever your goals are, there are one or two things to keep in mind that will help you reach your goals, whatever they may be.
1. Be consistent - that doesn't mean you have to do anything 100% of the time, it means the more consistently you stick to your exercise / stretching / diet routine, the more likely you will see results. Slow and steady and all that...it really is true.
2. Cardio is your friend - whether you are trying to maintain weight, improve overall fitness or optimize your strength and endurance, cardio is the foundation. Remember the guideline of at least 6 cardio points per week.
3. Be sure you're working on something meaningful to you! When you like the activities you do, it is fun and rewarding to do them. When the goals you set are important to you, the motivation to achieve them is almost automatic. But to know what is truly important to you, you need to be honest with yourself. My example - I would love to be a few pounds lighter, but is it really important to me? Apparently not, because it's never enough to inspire me to turn down a second beer or a taste of dessert. Might be nice, yes, but something I'm truly willing to work for, no. Other goals are more realistic and motivating for me.
So, here we are on another Monday. The perfect day to re-dedicate. Set a small goal for the week this morning. Recognize your achievements of last week. Make a plan for the coming week that will move you forward and still allow you some space for everything else in your life. Touch base with your friends, work out buddies, teammates...Today is a day you can change. Make it something good!
Friday, October 16, 2009
Give me an M; give me an O...
...TIVATION
Ah, finally it is Friday. Weeks feel long for most of us - especially when the mornings are dark, the evenings short and the temperatures dropping. Factors conspire against us and our commitment to healthy decisions and fitness. Geez - who wouldn't rather grab a 5 pm cocktail with friends than wiggle into the gym with all the other worker-bees after a long week?
Rather than deny yourself the social time and release of happy hour - rather than suffer the guilt of trading your workout for a 16 oz curl - rather than kicking your self esteem for not meeting your lofty "I'm going to the gym every day" goal...PLAN AHEAD. Bag your workout early in the day or at lunch. Consider planning Fri as your day of rest. Know that you deserve to relax and enjoy a reward as much as you deserve to reap the benefits of your new routine.
Rewards are important to keep us going! You know what yours are - be it happy hour, ice cream after dinner or a day to just lay on the couch. Don't steal those moments from yourself. You'll end up resentful, bitter and often, rewarding yourself anyway. The mental hit of those struggles can undermine even the best laid plans.
Realistic goals are also important to helping you feel successful and accomplished. Getting to the gym every day of the week doesn't leave you any room for life's unexpected events. One small bump in the road can make you miss your gym date and then you're left short even if you go every other day. Since when should that equal failure? Instead, try to keep the targets easily reachable and then enjoy the feeling of meeting, or even exceeding the goal you set.
Finally, remember that changing a habit takes re-dedication for everyone. Take a step back if you need to. Hit the reset button. Call it 'starting over'. It's all OK because all you can do is make the best decision you can at the moment. Have a great Friday and healthy, happy weekend!
Suz
Ah, finally it is Friday. Weeks feel long for most of us - especially when the mornings are dark, the evenings short and the temperatures dropping. Factors conspire against us and our commitment to healthy decisions and fitness. Geez - who wouldn't rather grab a 5 pm cocktail with friends than wiggle into the gym with all the other worker-bees after a long week?
Rather than deny yourself the social time and release of happy hour - rather than suffer the guilt of trading your workout for a 16 oz curl - rather than kicking your self esteem for not meeting your lofty "I'm going to the gym every day" goal...PLAN AHEAD. Bag your workout early in the day or at lunch. Consider planning Fri as your day of rest. Know that you deserve to relax and enjoy a reward as much as you deserve to reap the benefits of your new routine.
Rewards are important to keep us going! You know what yours are - be it happy hour, ice cream after dinner or a day to just lay on the couch. Don't steal those moments from yourself. You'll end up resentful, bitter and often, rewarding yourself anyway. The mental hit of those struggles can undermine even the best laid plans.
Realistic goals are also important to helping you feel successful and accomplished. Getting to the gym every day of the week doesn't leave you any room for life's unexpected events. One small bump in the road can make you miss your gym date and then you're left short even if you go every other day. Since when should that equal failure? Instead, try to keep the targets easily reachable and then enjoy the feeling of meeting, or even exceeding the goal you set.
Finally, remember that changing a habit takes re-dedication for everyone. Take a step back if you need to. Hit the reset button. Call it 'starting over'. It's all OK because all you can do is make the best decision you can at the moment. Have a great Friday and healthy, happy weekend!
Suz
Thursday, October 15, 2009
Wednesday, October 14, 2009
YES - you can!
A 100 year old shot putter competing in the 2009 World Senior Games
THAT is badass! :-)
Nutrition Link
I just added a link to the Center for Science in the Public Interest. This site is a great resource for unbiased, factual information about nutrition. The Nutrition Action Newsletter is one of my favorite pieces of mail. It's always a good, easy read; filled with great information. If you check it out, be sure to look at the Food porn section. Priceless! They also do great features comparing foods, brands and restaurants. Enjoy
Nutrition & Metabolism - some basics
I don't know about all of you, but this bloggy fitness thing has got me pretty excited! Check out the comments on the blog posts to read about the enthusiasm and successes several of you have had already. Awesome job! Create that momentum and keep it going.
Several of the women who have sent me updates or questions are paring weight-loss goals with their fitness resolutions. That's great - the two go hand in hand. To help maximize your benefits, here are some of my best nutrition tips and myth-busters.
1. Metabolism - generally, your metabolism is what it is. It slows when you rest and races when you exercise. Two important things to realize: no pill, powder, herb or supplement is going to change your metabolic function! As you gain muscle, your basal metabolism may rise a bit, but the only other way to fire it up is to move. There's a cool feature of metabolism though, that plays in your favor - when you start moving your metabolism spikes almost instantly (think the slope of Mt Hood) but when you stop, it returns to baseline gradually. What does that mean for you? Basically, for some time after you exercise (how long depends on how long and intensely you exercised) you burn more calories than you would normally at rest! Now we're talkin' :-)
2. Breakfast - really IS the most important meal of the day. Your body quickly adapts to lack of food and starts conserving calories to protect against starvation. It may sound silly, but it's true. By offering your system calories you 'stoke' the burner and stimulate 'normal' operations. This physiology is the science behind the common advice to eat 5 small meals per day (or 3 and 2 snacks) rather than 3 larger meals.
3. Don't drink your calories! This is every dietician's first recommendation to someone trying to lose weight. Liquids do not contribute to fullness or satisfaction like food, and studies prove time and time again that liquid calories do not aid in decreasing intake of eaten calories. So, your protein shake, sports drink or daily soda are probably just extra calories you could avoid and feel just as good. Try to stick to water (flavored with a little citrus or herbs if you need) or teas - even calorie-free sodas can be evil (for other reasons).
4. Over-supplementation - advertising is an amazing thing and has convinced millions of us that there are many products we need to perform our best and/or recover from our performance. Hogwash! For most of us (average size, weight and exercise intensity) we're going to burn a max of 200-300 calories per hour doing cardio. Just guessin' - most of us are not counting our weekday cardio time in hours! So, if you drink a Gatorade and part of an energy bar to 'supplement' that effort, you've just replaced more calories than you burned. Ouch! Try to break the mindset that you need to supplement or that you get a reward after your effort. Fuel the effort with good nutrition through the day (and energy from stored fat) and reward yourself with the righteous feeling you get to have when you are done.
Whew - sorry! That turned into a little tear. I'm going to get some plyometrics in by jumping off my soapbox now. Have a great day everyone!
Several of the women who have sent me updates or questions are paring weight-loss goals with their fitness resolutions. That's great - the two go hand in hand. To help maximize your benefits, here are some of my best nutrition tips and myth-busters.
1. Metabolism - generally, your metabolism is what it is. It slows when you rest and races when you exercise. Two important things to realize: no pill, powder, herb or supplement is going to change your metabolic function! As you gain muscle, your basal metabolism may rise a bit, but the only other way to fire it up is to move. There's a cool feature of metabolism though, that plays in your favor - when you start moving your metabolism spikes almost instantly (think the slope of Mt Hood) but when you stop, it returns to baseline gradually. What does that mean for you? Basically, for some time after you exercise (how long depends on how long and intensely you exercised) you burn more calories than you would normally at rest! Now we're talkin' :-)
2. Breakfast - really IS the most important meal of the day. Your body quickly adapts to lack of food and starts conserving calories to protect against starvation. It may sound silly, but it's true. By offering your system calories you 'stoke' the burner and stimulate 'normal' operations. This physiology is the science behind the common advice to eat 5 small meals per day (or 3 and 2 snacks) rather than 3 larger meals.
3. Don't drink your calories! This is every dietician's first recommendation to someone trying to lose weight. Liquids do not contribute to fullness or satisfaction like food, and studies prove time and time again that liquid calories do not aid in decreasing intake of eaten calories. So, your protein shake, sports drink or daily soda are probably just extra calories you could avoid and feel just as good. Try to stick to water (flavored with a little citrus or herbs if you need) or teas - even calorie-free sodas can be evil (for other reasons).
4. Over-supplementation - advertising is an amazing thing and has convinced millions of us that there are many products we need to perform our best and/or recover from our performance. Hogwash! For most of us (average size, weight and exercise intensity) we're going to burn a max of 200-300 calories per hour doing cardio. Just guessin' - most of us are not counting our weekday cardio time in hours! So, if you drink a Gatorade and part of an energy bar to 'supplement' that effort, you've just replaced more calories than you burned. Ouch! Try to break the mindset that you need to supplement or that you get a reward after your effort. Fuel the effort with good nutrition through the day (and energy from stored fat) and reward yourself with the righteous feeling you get to have when you are done.
Whew - sorry! That turned into a little tear. I'm going to get some plyometrics in by jumping off my soapbox now. Have a great day everyone!
Tuesday, October 13, 2009
Good morning!
Amazons!!
Women are off to a roaring start. Gyms all over portland were full of Amazons yesterday as new goals were set and great habits were being established. Hopefully many of the tracking logs have points already recorded.
One note about this blog...
Comments can be made on each post. They don't show unless you click on the little 'comment' button at the bottom of the post. The comment area is a great place to cheer accomplishments, ask questions and make offers. Matter of fact - I think there's a workout buddy offer already on the board (see the comment on the Links posting).
I've got a workout to get to, but wanted to be sure you all knew about that comment feature.
Remember...you can only control what you do today. Resolve to make it a great day, be good to yourself and GO FOR IT!
Women are off to a roaring start. Gyms all over portland were full of Amazons yesterday as new goals were set and great habits were being established. Hopefully many of the tracking logs have points already recorded.
One note about this blog...
Comments can be made on each post. They don't show unless you click on the little 'comment' button at the bottom of the post. The comment area is a great place to cheer accomplishments, ask questions and make offers. Matter of fact - I think there's a workout buddy offer already on the board (see the comment on the Links posting).
I've got a workout to get to, but wanted to be sure you all knew about that comment feature.
Remember...you can only control what you do today. Resolve to make it a great day, be good to yourself and GO FOR IT!
Monday, October 12, 2009
Hit the Links
No - not golf. God knows you don't want me having anything to do with your golf game.
Resource links, though - that I can help with. Check out the right margin list, creatively called 'Links'.
I will put website links there that I think offer great services or resources.
The first distinguished member of the Link list is FitDay.
On the FitDay site you can create a free online account where you can track your exercise and calorie activity each day. It's a great way to keep yourself aware of what you're asking of your body and can help you stay on track with your realistic, measurable and time-sensitive goals :-)
Enjoy it - I think it is a great resource!
Resource links, though - that I can help with. Check out the right margin list, creatively called 'Links'.
I will put website links there that I think offer great services or resources.
The first distinguished member of the Link list is FitDay.
On the FitDay site you can create a free online account where you can track your exercise and calorie activity each day. It's a great way to keep yourself aware of what you're asking of your body and can help you stay on track with your realistic, measurable and time-sensitive goals :-)
Enjoy it - I think it is a great resource!
WELCOME!
Hey Mighty Women
Who knows what I'm getting you into now...or myself for that matter.
As I was working out this morning and reflecting back on our great end-of-season banquet Sat night, I started thinking. Oh jeez! That could mean anything.
So, I thought - my fitness thoughts and ideas usually pop into my head randomly through the day. Sometimes from something I do or see - from a patient or a person I notice on the street - sometimes in response to some cockamamie thing I hear or read. Anyway, the only way I can capture those thoughts and ideas is to jot them down soon after they happen. Waiting for once a week or once a month is more than my aging memory can handle.
The result of those musings and revelations in today's dawn is this - an Amazon fitness blog to which I can add on the fly. Better yet, you can come anytime you like and see if there's something new, but not have to wade through posting reminders from our website.
AND - you can post or comment too. Don't be shy!
Here we go - I'll try to keep posts concise, relevant and occasionally funny. Mostly I hope they will be helpful. Let me know if there's something you'd especially like me to blog about or if you have a fitness triumph to share.
Woo hoo! So far, it's fun :-)
Cheers - Suz
Who knows what I'm getting you into now...or myself for that matter.
As I was working out this morning and reflecting back on our great end-of-season banquet Sat night, I started thinking. Oh jeez! That could mean anything.
So, I thought - my fitness thoughts and ideas usually pop into my head randomly through the day. Sometimes from something I do or see - from a patient or a person I notice on the street - sometimes in response to some cockamamie thing I hear or read. Anyway, the only way I can capture those thoughts and ideas is to jot them down soon after they happen. Waiting for once a week or once a month is more than my aging memory can handle.
The result of those musings and revelations in today's dawn is this - an Amazon fitness blog to which I can add on the fly. Better yet, you can come anytime you like and see if there's something new, but not have to wade through posting reminders from our website.
AND - you can post or comment too. Don't be shy!
Here we go - I'll try to keep posts concise, relevant and occasionally funny. Mostly I hope they will be helpful. Let me know if there's something you'd especially like me to blog about or if you have a fitness triumph to share.
Woo hoo! So far, it's fun :-)
Cheers - Suz
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