The Holidays Are Here!

Thanksgiving, Christmas and New Year's can be rough going nutritionally when you're trying to be careful what you eat and how much you eat.  Then there's the challenge of finding time to exercise! We all have such busy lives, that adding the extra gatherings and events while maintaining some kind of exercise and proper eating habits and routine can easily be set aside.  This is where we must be careful and plan ahead.

It's inevitable...the parties will come....the ones at the office, the ones with friends and then those family dinners! Whew!  Now that Thanksgiving is past, there's two more big ones in the near future.  It truly pays to plan ahead.  If at all possible, find out what the menu is...whether it is simple finger foods or an elaborate eight course meal, this way you can map out what you'll eat, and stick to it, being careful not to overeat.  If you bring something to the event, choose wisely.  I know, this time of year, most people expect that they'll 'junk out'....hey after all, it only comes once (twice, three times) a year! But too much carelessness can be detrimental to your body weight, and adding the pounds is much easier than taking them off.

Maybe it's just me, but I welcome the healthier choices when food is involved.  A cheese tray with multi-grain crackers and grapes is a great choice, as is a veggie tray with a healthy yogurt dip.  Fruit trays are a fresh breath of air, and very colorful...you can be festive using red and green fruits....be creative! And make the arrangement attractive....this is something I love to do. (Note: If you're not good at this, have someone you know who is, help you.)

Set aside some extra exercise time to help make up and prepare for those extra calories, as we all know, truthfully, we will indulge a bit...even the best of us! Even an extra 10-15 minutes of aerobics in the morning, or an extra exercise day can keep the pounds under control. 

I cannot say enough about planning ahead, but also preparing your mind to stay strong.  It is tempting, and there will be foods you'll eat that you probably shouldn't....it's not the end of the world.  It'll just mean caution elsewhere and some extra aerobics or reps with the weights.

I'm not perfect, and I don't expect others to be.  It's rough.  Enjoy the festivities, but stay in control....it's a give and take situation.  If you indulge at that party, then make up for it the next day with your meals by eating extra healthy....adding a few more veggies, fruits and whole grains.  It's probably not the time to fast or detoxify....we'll talk about that for the New Year resolutions!

Have fun, be safe....and stay in control....it's your body and your responsibility....treat it with respect, and reap the benefits! Happy holidays!

Almost Tuna Salad (recipe)

1 - 2.6 oz. pouch tuna (in water)
1 hard boiled egg white
  (Cut up egg white and mix with tuna)
Scoop into a lettuce leaf
Sprinkle with organic dried dill weed and paprika
Garnish with radishes and whole grain crakcers

Enjoy!

Test Your Mettle - Drop Sets

Drop sets....have you heard of it? It's definitely not for the faint of heart.  This is serious weight training.  I've tried it, and it will work you out! How to: start with a challenging amount of weight...one that you can do at least 4-6 reps with.  When you finish that set...immediately drop the weight amount by 10% (don't 'rest' between sets)...do 6-8 reps at that weight...then immediately drop that weight again by 10%...(no resting, now!) do 8-10 reps...and finish off by dropping the weight again by 10% (we're almost there!) and perform 10-12 reps! You'll be saying 'ow!', but believe me, your muscles will be 'wow-ed'! This type of exercise is best done using a weight machine for whatever muscle group you chose to work out, as weight poundage can quickly be changed, and the idea is really pushing the muscles to perform at high intensity/energy, without the typical 30 to 90 seconds rest between sets.  It's something you can add once a week for a group of muscles that will really ramp up your results! You won't be disappointed!

Remember: If you have not exercised in a long time, and/or are on prescription medications or have health issues, get an 'ok' from your doctor before getting involved in a weight lifting program to make sure you are healthy enough to do it.

Getting Control

It is so easy and 'convenient' to go astray with eating habits...believe me, I know...been there, done that.  There are just so many temptations that abound, and even sometimes when you get past that, you get tripped up by someone who sabotages your efforts.  It can get frustrating.

It happens to the best, and getting back on track can sometimes be difficult and get delayed.  Everyday stresses sometimes makes it even easier to stray, and then reality bites and you snap to attention and wonder, 'what was I thinking'?

If you've experienced the wonderful benefits that a healthy lifestyle brings on...and then you find yourself wore down and in a slump, you realize, you've GOT to get control again.  It's one thing when you're growing up in your parent's household.  You eat what is fixed and exercise...well, that might entail a walk to the frig.

Ok, wake up....you're a responsible adult now! So, what's you're excuse? Do you truly have a legit one?  Most of the time it's pretty lame...so get up....dust yourself off....get back on the proverbial wagon and get going!  Sometimes all it takes is a mental pep talk...other times more serious action is warranted.

If you don't take care of you, then who will? You cannot put your best self forward if you're down so much of the time.  Reality can be an eye opener.  You can find yourself in enough issue when you do take care of yourself.  When you don't you're simply asking for trouble.  Certainly the odds will stack up against you...age will continue in a forward motion and your poor choices will catch up with you, even as early as your 30's...then look out in your 40's and beware of those 50's.  Granted there are no guarantees, but why risk it?

I cannot make anybody do anything...I can provide encouragement, understanding and guidance...the rest has to come from you.  Sometimes the pep talk in my blogs is for me too...I'm human...I fall short...yup, I even get lazy (or too busy) at times.  I know what I need to be doing and I certainly don't want to be labeled a hypocrite!

Sometimes a break is necessary and unavoidable, but don't let the days become weeks, the weeks become months and so on.  Nip it in the bud.  When you work so hard and put so much effort into taking care of yourself, you don't want the slacking to cause you to lose so much of what you gained.  The mental boost I get from lifting weights and the physical results I see, are proof that what I am doing is having a positive effect.

Yes, life can get us down...taking care of ourselves can lift us up.  Keep them positive thoughts going, and those mental visions of a healthy, in shape you in the forefront.  Surround yourself with those who are for you.  Be proactive....stay on top of things. When you encounter those who are jealous and want to bring you to their level, remember, living healthy is the best revenge. :-)

It's Supplemental - Snacking

There's a whole lot of health information just 'out there'...sifting through it all can get time consuming and be complicated.  This blog is here to help everybody sort through the plethora of reality vs. hype news that inundates us everyday from multiple directions.  Over the years I have found some great products that I like and include in my eating program.  I'm an advocate of 'clean eating'.  Potato chips and snacks such as that are a big 'no-no' on clean eating...in fact, I had a few chips the other day and realized how disgusted I was with the greasiness! Yuck! Pirate's Booty distributed by Pirate Brands has a yummy all natural aged white cheddar rice and corn puff that is allowable from time to time...satisfies that needed crunch!  I also enjoy trying the different protein bars on the market.  I'm really not a big cookies 'n' cream fan...but Met-Rx puts out a Big 100 Colossal Super Cookie Crunch bar that is...wow!  The whole bar contains 32 grams of protein, 410 calories and 14 grams of fat.  I cut the bar into at least 4 pieces, sometimes 5 or 6 pieces...and eat a piece mid-morning and a piece mid-afternoon.  Learning to eat right is paramount to your weight loss plan....the two go hand in hand!

I'm Just Sayin'....

As written in my newsletter 'Ex'-treme Grit, Fall 2011

I have a saying...'it is what it is'....I say it a lot....because well, it just is! I don't pull any punches....I'm a very 'up front' kind of person.  My goal is for everyone to be physically fit...so, at times I can be very blunt, and I apologize if it comes across as 'not so nice'.  It's not that I don't care...because I certainly do, that's probably why the 'firm' approach.  I want what is best for myself and for others.  I read and do a lot of research and sift through information.  So, this newsletter my 'I'm Just Sayin'' is: When you want to lose weight and get in shape...and your attitude is you want it gone yesterday...you have to realize, you didn't put it on overnight, you're not going to take it off overnight! Even if you only have a seemingly small amount to lose...it's going to take time and patience.  Really, allow yourself at least a year to accomplish this task.  Re-sculpting your body comes through consistency, dedication and long-term commitment...then and only then will you get to a point of maintaining, which can be just as challenging as taking off the excess.  It is truly a lifetime deal...no short-term, mid-term or even long-term commitment...it's got to be an 'all-the-way' attitude or you will not get the results you're looking for.

Do I Really Need A Personal Trainer?

As published in my newsletter: 'Ex'-treme Grit - Fall 2011

I'm sure that's a question many people who are starting in weight training or any fitness program want to know.  There are many factors that enter in to answering this question, such as your motivation level for exercise; your experience in proper exercise technique and usage of free weights and weight machines; your weight training goals; your health status and numerous other issues (many that there are that should be addressed).
'So what can a personal trainer do for me'?, you ask...maybe you don't even know what a personal trainer is! Well....they can assess your current health and possible risk factors, monitor your vitals such as heart rate and blood pressure and plan an appropriate, custom workout program designed around your needs, help determine your goals,  keeping you on a realistic track so you see progress and reach those goals.  The more diversified trainers can map out a nutrition plan, and motivate you to stick to it so you get healthy, lose weight and gain strength...again, keeping you on the pathway to meet you objectives, then re-evaluate and set new goals as necessary.  A personal trainer can teach you proper lifting techniques, and provide rotating programs that keep your workouts fresh and exciting, so you look forward to working out.  And then what about those reps you know are in you, that left to your own devices, you'd just not do...that personal trainer will squeeze that extra rep or two out of you, enabling you to reach the body of your dreams....yes, it is just as attainable as those 'elusive' 6-pack abs...you already have them, in case you know know...they just need to be 'uncovered'.  A personal trainer is a coach, encourager and advocate for your well-being.  There are many people just starting out that would benefit from this wealth of information...and even for those seasoned veterans...perhaps not as often, but from time to time, it's nice to have someone to assist and push when obstacles and plateaus arise.  Maybe you don't need a personal trainer all the time, and perhaps you do...sit down with one for an evaluation...allow one to 'work you out', then make a decision as to whether it's right for you.  It's your body and your life...don't you want the best for it? Getting and keeping healthy is an experience and a rewarding journey...and many times it's reassuring to know you have someone you can trust to help you along the way...the path will not always be smooth...choosing to be fit is a lifestyle change and it takes a lifetime commitment to be successful.  It never hurts to have a 'trained' hand or a second opinion.  Happy 'ex'-ercising!