Exercising around here has fallen away to the point of non-existence for me. My hands have been acting up quite a bit which makes lifting very difficult. What to do?
I climbed inside my ‘way-back machine’ and rediscovered Mr. jack Lalanne. Mr. Lalanne had a fitness t.v. show that spanned from 1951-1985. I never once watched it growing up but now on Youtube, he lives again and disperses fitness wisdom, enthusiasm, and encouragement.
Jack’s exercise technique is called, ‘trimnastics’. No iron, not heavy lifting (although he was one of the first advocates of women lifting weights). Body weight exercises used to be ‘the thing’.
I think that when ‘Pumping Iron’ with Arnold Schwarzenegger came out body weight exercises we forgotten. Body weight exercises are an effective way to trim up and lose weight without putting undo strain on joints, ligaments and muscle. Seldom do you see a fat yogi, fat Sensi, or fat Qi gong practitioner. Many do not ‘sling iron’. They use slow movement and body weight resistance to achieve their fitness goals.
If you are someone who is having issues getting going on working out because you think you need various pieces of workout equipment or you need to ‘sling iron’ you might want to look into some of Mr. Lalanne’s workouts on Youtube. You might just find a workout you can do.
If those are tough words to read, try being the loved one of a Type 2 diabetic or an obese person. So your feelings are hurt… their lives are a wreck because of you. If you are obese, or diabetic, and your loved ones are still there caring for you maybe give them a gift of a healthy you? They are loyal to you. They love you. They have devoted a certain amount of time to care for you. Repay their kindness by making some positive life changes to improve your health.
Excerpt from my new book: Transformation
I hope that does not sound too harsh. It is an excerpt from my workbook I am offering to you to help you get started on your own fitness journey. I decided to write up the food plan and workouts I have been doing that have helped me to lose weight, and offer them to you to use yourself if you so choose.
This is the surprise I told about that I have been working on.
My book is called: Transformation.
The cost of the workbook is, $4.99. There is a place below where you make your purchase. After Paypal notifies me that the payment went through, I will send a pdf to you via email that you can open and use for your Transformation. If you do not receive the pdf, Paypal may not have notified me of your purchase. In that case, email a screen shot of the order confirmation form Paypal showing the purchase was made and I will send the pdf to you.
Please make sure you give a valid email where to send the pdf.
Workout and meal plan.
You will get out of this what you put into it. You can download it and recreate your own fitness journal or use it straight. Just use it.
If you have any questions, please contact me through the blog or leave a comment. If you want to start a fitness club we can look into that. Let’s make 2021 better for our health than 2020!
I have been having a hard time dropping the weight I gained over Thanksgiving. I wish I could say I perfectly handled the holidays but, well, I did not. I have been extremely stressed out, and emotional, since the election. While I am not binge eating as I have in the past, carbs are still my go-to drug of choice. Also, I have not been exercising as much as I know I need to in order to lose and maintain my weight loss.
The difference between this weight gain and past weight gains is; I am NOT throwing in the towel this time. It is not the falling down that puts us back where we started; it is the not getting back up, and keeping going that puts back at zero.
Keep going. Get back on that horse when you fall off. Losing weight is not easy, keeping it off feels even harder. But none of it is as hard as being obese. Even missing a couple of workout days can set you back. Getting back in the groove can be difficult but the longer it takes, the harder it becomes. I have been doing walks, but not intense weight training until last night. As I said I am eating too many carbs so it’s back to the original eating plan.
How did you do over Thanksgiving? Do you need to get back into your workout and eating groove? Try to get going again today. You can do this.
Is my transparency off putting or does it help you in your fitness journey to know someone writing about their successes also has struggles?
It has been difficult but only because of old habits and mindsets that needed to change.
There are many reasons behind my desire to lose weight. One of them being I am training to be a wellness coach/practitioner. I’m a firm believer in healing oneself before going out and trying to help others. I once went to a psychiatrist for weight loss. In walked this 400lb man (at least) who was going to counsel me on why I was having a hard time losing weight. ‘Physician’ heal thyself.
I could not see myself counseling people on weight loss while I sat there obese. “Trust me, this diet works I just don’t want to do it.” Is NOT how I wish to coach my clients. Telling them, “It works, I’ve dropped 100lbs on it myself.”, IS how I wish to coach people.
If you are struggling with losing weight, or keeping it off, please do not give up on yourself.
Tips for losing weight and keeping it off.
Remember why you wanted to drop the weight in the first place. Write it down if need be.
Pull out old photos of yourself before you lost weight. Look at them. do you want to be that big again?
If you have not already, take photos of yourself during your weight loss journey and when you reach your goal. You are under no obligation to post them on the Internet or share them with anyone. Just keep them for yourself to reference. Looking at yourself in the mirror is different than looking at a photo of yourself. You can lie to yourself when looking into a mirror but photos that are untouched capture us in the moment. If you are having a hard time seeing your progress, a photo can help you see more clearly the progress you have made,… or undone.
Keep focusing on your nutrition. It is easy to start slacking off and making exceptions/excuses for what we are eating. Are you REALLY going to do enough cardio to burn off an entire sleeve of Oreos? Doubtful but you CAN do enough to kill the calories from 1 or 2. If you cannot handle any don’t buy them. Right now the German deli has my favorite cookies because of the holidays. I have not purchased any because I know half of the pack will be gone by the time I drive home. It is an uphill, 2 mile walk home from the deli. I am not willing to do that just to eat a cookie. Which brings us to the next tip.
Prioritize. Do you want to reach your goals or do you want to eat. You cannot exist it two dimensions at the same time. either you binge and you are overweight, or you take control of your nutrition, workout and crush your goals. Even ‘The Rock’ has a cheat DAY. Not a cheat week or month or year. He has been disciplined for decades because he knows what he wants cannot be achieved without strict discipline. effort, and…
6. Focus. Are you focused? Have you lost your focus? Do you need to sit down and write out your goals again? Maybe for the first time if you’ve been ‘winging’ it. How about an ‘old fashioned’ goals poster?
This is something to seriously consider and goes hand in hand with getting and remaining focused. You can hit the gym,or go for walks, or workout at home, but if your mind, heart, and attitude are off, it will be difficult at best and impossible at worst for you to reach your goals. Our minds are powerful. Self talk is powerful. You can talk yourself in and out of things. Why not talk yourself into a better state of health?
8. Make a fitness plan and stick to it. Don’t wait for January 1st. Don’t wait for things to calm down with Covid, your job, your relationship, etc. Especially if this is something you know you have needed to do for a while, get going.
9. Is it time to reconsider who you hang out with?
Some people will embrace your changes and support you. Some will resent you for switching up the status quo and try to sabotage you. As hard as it is to think about and to do, you might need to do some Konmarie on your friends. There are many articles out there you can read about this interesting, and sad, phenomena. The decision of course is yours.
FUNNY BUT NOT FITNESS GOALS:
I hope you have a great week. Stay safe, don’t eat your feelings. There are 7 weeks left in 2020.
Ok, maybe it is a bit of a ‘deer tag’ but you’re not wearing it. What am I talking about? Fit trackers. Oh I think this technology is going to bite us in the butt one of these days. I have thought about purchasing one of these things but I have yet to shell out the clams for it. Remember when your pedometer was one of those crummy pendulum devices that clipped to your waist band? It ONLY counted your steps. Now they beep at you to remind you not to sit for too long. As if we need more nagging these days.
If you do not have,or want, a ‘deer tag’, I might have a solution for you… Map Pedometer.
I went for a walk last night. A 1.27 mile walk. For someone who just a few years ago could not walk across the house without being in severe pain because of inflammation, a 1.27 mile walk with hills, people! is a huge accomplishment.
I had no idea how far the walk was at the time. It was one of those, ‘Hmmm how far can I go?’ which lead to the inevitable, Uh-oh I’m committed now. I either finish this walk or lie down right here on the side of the road to die.’ kind of moment. AND because of the increased amount of water I have been drinking, I was facing another crises on top of the, over committed, dilemma. But I did it! I walked the route and made it home without any ‘accidents’.
These days, every victory counts.
To use the Map pedometer, you are not obligated to create an account but you can if you want to, and you will need to if you want to save your routes. I mapped last night’s walk and my usual walk through the neighborhood. I average between 1/2 to a full mile when I walk at between 6300 and 6500 feet in altitude. Not too shabby all things considered. Can the local high school cross-country team kick my butt in distance, heck in speed even? Yes, yes they can. They are 30 years younger and in much better physical condition but… perspective people, perspective.
Pull up a map on Map Pedometer of the route you walked. I think it works best with streets (I have not tried it on trails). From your starting point, click on the map on the spots where you traveled. You can measure in miles of kilometers. I used the distance markers and saw I had walked over a mile. When I saved my route, I was given the precise distance, 1.27 miles. There is also a forum should you wish to talk to people about your journey. I just want the specs.
During the Victoria era, the working class often walked up to 6 miles per day to go to their jobs and back home. During the pioneer migration in America, they traveled 15-20 miles per day. Not all of it was walking but if you think a car ride across Kansas is boring at 75+ miles an hour, try it in an ox or horse draw wagon going about 6-8 miles and hour if they route is flat and not too badly rutted. I’m sure they alternated walking and riding but still, that’s quite a bit of physical activity. So I’m not doing as well as Laura Ingalls and her family, but I’m no longer sedentary. I think that is called a ‘happy medium’. I’ll take it… for now. As my body adapts to each new workout, workouts change. Workout goals exist. I make, them I surpass them. It’s great to see my body changing but it is also great to feel stronger, and more confident.
That is the number of pounds… lbs, that i have dropped since the 27th of October. thrity-eight .8 total since July. Why did it take so long to drop those first 14.8 pounds? Effort. Plain and simple.
My eating got a bit out of control during the first lockdown of Covid. I’m sure no one else out there can relate.
It was as if I was trying to make my caloric intake match my stress levels. Not good. Especially not good when the clothing stores in my area began to go out of business. Trying to buy clothes on the internet is difficult especially when the Chinese size guide thinks plus size is anything over a size 8!
I desperately needed to make changes in my weight. All of us have more riding on our health than we might be able to imagine. I do not want to compromise my health with food. I do not want to be useless to myself, or to others because I could not find a better way to manage my stress than by shoving food into my face.
I decided desperate times call for desperate measures. I had been doing ok on my own. Those first 14 pounds didn’t just fall off on their own. I figured since psychiatrists went to therapists and in the world of Kung fu (I know right?) even the masters have masters, I decided to ask a friend of mine, who is also a personal trainer, to put me on a meal plan and draw up a workout plan. I told her what workout equipment I have and she got to work. A few days later, I was looking at a meal plan that made my heart sink… but gave me hope. I knew my eating was out of control so of course the first thing to do is clean up that diet. What I didn’t realize is many of the things I thought were healthy (dolmas- 80 calories each) were not.
Even things like chia seeds, flax seeds and supplements can quickly add calories to your day. Just the three powders I added to my coffee everyday increased the caloric content by 130 calories! Those calories plus the calories in what you eat for breakfast can quickly add up. Every calorie counts… every single one.
Here are a few tips for you (if you’d like) to help you be more mindful when eating.
Keep a log of what you eat. I know this can be tedious and boring but boy howdy can it be an eye opener.
Count every calorie that goes into your mouth. You may think this is redundant to keeping a food log but you might, like I was, not be considering the calories in supplements, or the calories in a handful of some snack you grabbed as you walked past it. Tis the season for snacking goodness. How many mini-candy bars do you eat per day without taking notice or keeping track? id you grab a handful of nuts or chex mix to munch on while you paid the bills? It adds up. It adds up faster than you thought.
Measure, measure, measure. You might think you know what a serving size looks like but not if all you do is eat take-out or processed food. It is easy to sit and eat a bag of chips. Measure out a single serving size and eat it with a big glass of water.
Snack calories count so count those snacks. This might seem obvious but maybe not so much. How many time shave you sat and eaten a snack, mindless of the amount of calories it contained, then asked yourself… ‘What’s for dinner?’. Whatever snack you just ate most likely contained the same amount of calories, or more, to equal your dinner. You can either over eat additional ‘dinner’ calories adding to what you just ate, or you can use it as a teachable moment and go without dinner and save some calories.
Go on a site such as Pinterest and look for fit bodies which you would like to emulate. Make a page/board you can go to for inspiration.
Find new. POSITIVE, ways of dealing with your emotions. Start keeping a journal. Workout when you are upset or go for a walk. Walking, and working out in general, have a positive impact on your mental health.
Drink more water. Drink enough water during the day (usually about a gallon) so that you are visiting the bathroom on a regular basis. Sweating and urination are two great ways to remove toxins from our bodies. Tears, urine, and sweat are made up of the same thing. They just vary in their levels of concentration.
Eat more vegetables with every meal. replace white potatoes with green veggies or sweet potatoes. Corn and bananas are basically sugar. Avoid them.
Get a grip on your eating now or you will gain even more weight during the holidays, adding to your lockdown weight.
Go to Pinterest and look for healthy recipes. Avoid recipes such as ‘keto’ bread or ‘paleo’ brownies.
The other two things I learned over the last couple of weeks is, I was not working out hard enough, and I really don’t need a gym membership to lose weight. I do need equipment, but buying my own equipment and setting up a workout area at home has really paid off.
Here is a list of my equipment I use. It was bought over time. Not all at once. Look at it like this; buying items to use to workout at home is a lot cheaper than: chronic illness (have you priced prescriptions lately?), it is cheaper than covid-19 treatment (many of the people being hit hardest by the pandemic or obese and have other health issues related to their weight), it is cheaper than a gym membership (in the long, and short run), you get to workout and use your own shower, you don’t have to haul around a gym bag, you don’t need a lock for a locker or to keep track of a key or membership card, you can workout at home and not have to deal with traffic trying to get to the gym, you don’t have to worry about being stared at or hit on while you workout, the list goes on but the best part of saving money with an at home gym is your family not needing to come up with the money for your funeral you died while still in your fifties.
Here are some tips for working out for a better result.
Workout smarter. This means pay attention to your body. When a workout you have done before becomes too easy, it is time to either use heavier weights, more reps, or try slow, controlled reps. Our bodies adapt quickly to physical stresses placed upon them. As odd as it may sound, you need to trick your body sometime sin order to get it to do what you want.
Your cardio might need to be more intense. A mosey on the treadmill is not going to cut it for very long when it comes to weight loss. You can do circuit training which is when you combine weights and cardio to achieve more caloric burn. (Look it up and find a workout you can do.). If you walk outside, try to either go farther in the same amount of time or do your normal route faster. You should be short of breath but able to talk when doing cardio. This is measurement used when you do not have fancy heart rate monitors or fitness watches. Check out the image for more information.
3. Do not be afraid of training with weights. Muscles burn more calories than fat, even at rest. This is important because you want your body to burn calories efficiently even when you are not working out. One of the reasons why we stay fat is because fat cells do not burn calories, muscle cells do. Muscles are important for daily living. It is not vanity to workout with weights and build muscles.
4. If your budget allows, hire a personal trainer for one month. Be upfront with her and tell her why you hired her and what you want to accomplish. You do not need to hire a trainer for the rest of your life. Let them know you wish to be educated on how to workout and eat right. Then maybe do a follow up session once a month or once every couple of months to evaluate how you are doing and what needs tweaking in your program. This is money well spent. I wish companies and insurance companies would do this more as part of wellness programs.
5. Plan for success. Have a shopping list when you go to the grocery store and stick to it. Avoid going down the temptation aisles. Only buy enough fresh produce that you know you will eat before it goes bad. Except for corn and white potatoes, buy produce you will eat. Avoid creamy dressings or using too much dressing. Calories hide everywhere! Plan your workouts a week in advance so that you know what is coming and can plan for it.
6. Stay motivated. Don’t give up.
7. Look for fitness and work out plans on the Internet and adjust them to your fitness level. Yes, you can find ‘The Rock’s’ workout plan on [interest but chances are that if you are at a beginner or intermediate fitness level you will not be able to use as heavy of weights as he does. Adjust the weights down to your level so that you can complete a full workout. Remember, even ‘The Rock’ has to workout to keep up those muscles AND he was not born looking like that. You are looking at decades of hard work in the gym which brings us to our final tip…
8. Do not become discouraged. Dwayne Johnson did not build his physique in a day and neither will you. You did not become out of shape in a day nor will you reclaim your health in a day. No matter what, you will not accomplish any goal if you do not get started so START!! TODAY!!
This article is meant for entertainment and educational purposes only and is not intended to replace medical advice. Please consult your physician before beginning any fitness program.
America is such a prosperous nation that we can afford to eat for entertainment. Not because we are hungry. Not to fuel a workout or to recover from a workout but just because it is fun, or we are celebrating something, etc. Don’t get me wrong, I love to eat. I especially love to eat junk food. Make no mistake, most of the foods I, and millions of other Americans love to eat, IS junk.
This is one of the reasons why it is so hard for us to eat plan, good whole, natural food and to drink plain water.
Our taste buds have been indoctrinated with something called, ‘the bliss point’. Food that is hyper tasty is the best and briefest explanation I can give. Many of the same people who would never put a GMO food into their mouth, or do illegal drugs, willingly eat preserved and fast food which in many cases is just as addictive, if not more, as certain drugs.
The bad food goes into our bodies and produces undesired affects such as inflammation and insulin glucose insensitivity (insulin resistance). Insulin resistance causes obesity. Your body floods with too much insulin until it has no where to go but into your fat cells. Increasing insulin sensitivity can reduce the amount of fat you carry on your body.
Before I go too much farther I need to write this disclaimer; please talk to your doctor before taking nay supplements listed here. I cannot diagnose or recommend anything to you. All I can do i make you aware of what is out there. The rest is up to you.
Let me be honest with you now… my husband is a Type 2 diabetic. I have watched him go through hell with this disease and I have gone through it with him. He is not just dealing with diabetes but all of the other ugly issues that go hand-in-hand with this insidious disease.
I realize that Covid-19 is no joke and I grieve with those who have suffered through it and who have lost loved ones to it. The amount of media given over to this disease has been incredible. I have to wonder the impact to obesity levels in America if there was as much time and treasure devoted to educating people about food related illness as we have on Covid-19?
Every night at dinner-time, ads start playing on t.v. to entice people to buy food and have it delivered to their homes. Not healthy food, of course, but highly processed garbage.
Can you imagine how different food commercials would be if food companies had to do disclaimers in their commercials like drug companies do?
Why do agencies such as; American Diabetes Association, Susan G. Komen Foundation, and American Heart Association just to name a few, actually used their money and influence to pass laws to reveal the dangers of junk food during commercials?
Two major factors in creating insulin insensitivity are; inflammation, and ingesting too much glucose for your body to ingest. Glucose is the sugar found in carbohydrates. While i have been a proponent of high fat low carb diets, you CAN eat carbs in moderation and it depends on the type of carb. However, most people with insulin issues are also addicted to carbs/sugar and moderation and portion control are foreign concepts to many people suffering from food related illness. If they could control their carb intake they would not be sick and fat.
My first recommendation would be to investigate the low carb diets that are out there and pick one that works for you.
Next, I am listing the various supplements down below. There are 12. I am not going to go into a great amount of detail with them… or any detail really because you must do your own research. This is YOUR body. Learn about it. It is fascinating!
Green Tea Extract or GTE. I use Nature’s Bounty. The name on the label is; Green Coffee Bean. It contains; green coffee bean extract, green tea extract, and raspberry ketones.
Chromium & polyphenols from cinnamon. A liquid extract is recommended. I do not use a liquid extract. I use a cinnamon/chromium combo and it is amazing.
N-3 essential fatty acids. (Basically, fish oils) I take a supplement but I also am one of those people who actually like sardines. I will make a lettuce salad, drizzle the oil from the sardine can all over the leaves of lettuce then scrape out the sardine flesh on to the salad. I finish it off with some persimmon vinegar and I have a tasty meal. I also put those tiny black caviar on my cottage cheese. Don’t throe up on your keyboard. It’s actually pretty good.
DHEA- it is recommended that it be taken at bedtime.
Vitamin D. Most people are deficient. Do your research.
Magnesium. a doctor gave me a recipe for taking magnesium; take a 2 liter bottle of seltzer water, add 3tablespoons of unflavored milk of magnesia to the seltzer water (be careful it fizzes!) you made add natural flavorings or natural sweetener but since we are trying to reduce glucose levels I don’t recommend using sweetener. Buck up and drink it straight. One 1/2 cup twice per day is what my doctor ordered.
Alpha Lipoic Acid (ALA)
White bean extract.
I think supplements are great. I even have my own recipes for glucose reducing teas made from herbs. They work great. I was able to use them last year when my glucose levels were out of control. They brought my levels down 30-60 points (tested on my blood glucose monitor) IT IS MY PERSONAL OPINION THAT EVERYONE SHOULD HAVE A BLOOD GLUCOSE MONITOR and test their blood every morning and perhaps after meals (1 hour) depending on what they are eating. This is a good idea for people from those who are carrying a bit too much weight to those who are obese. Many people are walking around prediabetic and have no idea about it. Your muscles and bones can only hold so much glucose. When they become overwhelmed the glucose is stored in your fat cells causing you to gain weight. Supplementation & working out, combined with eating foods lower in carbs and eating actual REAL food, have been shown to reduce glucose levels.
Supplements are no substitute for a bad diet. What they CAN do is help carry you forward toward a healthier lifestyle. They can only do so much. YOU Must take responsibility for what you eat and how little or how much exercise you get each day… EACH DAY. Did you get that? Your health is a daily activity that needs your attention EVERYDAY.
Commit to a healthier you BEFORE the New Year comes. You do not need to make a resolution for 2021 before you can get started on your personal journey toward better health. Tomorrow is a great day to begin your transformation.
There are only 14 weeks left in 2020. What are you going to do with them?
When I was in middle school, I attended my first ever go-away for a week chruch camp. Being an introvert, and homesick, I pretty much hated every minute I was there. I think the original ‘blue prints’ for camps were designed by extroverts. Almost every minute of the day is planned out with only a few minutes here and there for ‘personal reflection’. Which usually meant unsupervised teens finding places in the woods to make out.
I never did attend another camp but I have been on some great vacations with spa packages. Since this is not just an exercise boot camp, let’s start with how you’re going to finish your day of working out and adventure.
Whether you belong to a gym or workout from home, here are some tips on how to create a ‘boot camp’ experience customized just the way you like it.
Sit down and make a plan. Before you take time off from work figure out what you will do and where you will do it.
Set the duration of your boot camp. I went to church camp for a week. Adjust this time schedule to fit your schedule. You do not need to take time off from work but you can if you want. If you need that time away from the hectic atmosphere of work, take it. Especially with what is going on right now, it is almost impossible to travel, or at least difficult at best. An at-home fitness boot camp could be the stay-cation you didn’t know you needed.
Set the atmosphere. You can be as extravagant or not, as you like. Whether it is just a new water bottle and clean, white towels from an inexpensive source or you go and paint your bathroom spa blue, this is YOUR boot camp. You do what you need to to ‘get there’ mentally and to enhance your boot camp goals. Just don’t go overboard. You really do not need to spend thousands on a do-over for a room in your home for this experience.
Fresh flowers, candles, and essential oils set the proper tone for visual and olfactory senses. A new white towel or two for your after workout shower or bath along with new, fresh scented bath & body treat skin treatments help to sooth aching muscles and ease tension brought on by stresses related to work and/or relationships. Remember, this is YOUR boot camp. You can make it how you like.
4. What are your fitness boot camp goals? Do you want to jump start weight loss? Do you need to invigorate a lagging workout plan? Do you need to just chill? Even if you’re ‘not a planner person’ it is important (if you want to have structure and get the most out of your experience) to at least have 3/4 of your schedule thought out and written down. If need be, make reservations for massages and/or spa treatments you cannot do at home. If there is a particular class at your gym or club you have been wanting to try but have not been able to because of your schedule, call ahead of time and book then write it down in your planner. The day you have activities outside your home your schedule is built around that particular activity. Do not over book. If you are used to a hectic schedule, you might feel like a fish out of water for a couple days until you adjust to your freedom and new schedule. Hang in there. Be flexible.
5. Before boot camp begins is the time to stock your fridge with food and water for your boot camp. Before you go shopping, toss out all the junk food, sweets, simple/high carb food to make room for the new, healthier food and to remove temptation. Cucumbers or mint are great infusers for water but you can use just about any fruit, herb or vegetable.
Cucumber + Lemon + Mint Leaves
Watermelon + Mint Leaves + Basil
Strawberry + Orange + Basil
Pineapple + Mint Leaves
Blueberries + Peaches
Just a few water recipes to try.
If you love to travel or eat sushi, now might be a good time to see if there are any parasites inside of you that need evicted. Pineapple, mango, kiwi, and papaya are great parasite eliminators. Fresh is best. Sprinkle raw pumpkin seeds on salads to help with this task. DO NOT EAT FOOD GRADE DIATOMACEOUS EARTH!
6. Figure out what you need for at home workouts and spa treatments such as manicures and facials. go out and purchase what you need. Set it up to look as boot camp or spa-like as you wish.
7. Take measurements. If you have a weight loss or body transformation goal, take before pictures (if you want) and measurements to track your results.
8. Keep a journal or some sort of record of your boot camp for posterity that has nothing to do with number 7.
9. Treat this boot camp experience as if it were real because it is! If you were in say, The Bahamas you could not go to the office. This is your time. You need this. It’s been a tough year. If you can, turn off your phone & don’t answer the door.
10. Enjoy, enjoy, enjoy. Your boot camp can be as tough or as relaxing as you like. Whatever you decided, fully commit and have a great time!
Twenty minutes of moderate exercise per day is a great place to start your exercise routine. This is just cardio and does not include weight training.
Moderate physical activities include:
Walking briskly (about a 15 minute mile)
Bicycling (less than 10 miles per hour)
General gardening (raking, trimming shrubs)
Golf (walking and carrying clubs)
Moderate exercise means you can carry on a conversation in a somewhat breathless manner.
If you are not used to moving, if your idea of a ‘workout’ is looking for the remote in the cushions of your sofa, moderate exercise is going to feel like strenuous exercise. It is important that before you begin to workout, you go to your doctor for a check up and see if you can survive working out. Seriously. Going from zero to brisk walking could kill you but do not let that keep you from exercising because not doing anything can also kill you. Exercise safe, AND smart by checking with your doctor first. He/she will be thrilled to know you are interested in making improvements to your health.
If you are VERY over weight and out of shape, you will need to work your way up to 20 minutes per day and that’s ok. If all you can manage to do at first is a 2-3 minute workout you have accomplished more toward improving your health than not doing anything at all.
If you are somewhat active but need more intensity, you can work yourself up to 75 minutes per week of vigorous aerobic activity per week or a mix of moderate and vigorous activity while you adjust to your new, personal, intensity levels.
Examples of vigorous-intensity aerobic activities:
hiking uphill or with a heavy backpack.
heavy yard-work like continuous digging or hoeing.
cycling 10 miles per hour or faster.
Physical activity us needed to lose, AND maintain weight loss. Unfortunately, you don’t get to hit your weight loss goal and then stop working out and eating clean. Being fit is a continual journey. You may not have realized it, but being overweight is also a journey. It takes maintenance to keep weight on, it takes maintenance to keep it off.
Have you decided on a fitness goal to achieve before the end of the year? If not, now is a great time to set a realistic goal that has nothing to do with the scale. That’s right. A non-scale fitness goal.
Whatever your goal/s aim for consistency, not perfection, and be sure to set REALISTIC goals. Setting the bar too high can often result in defeat. You want to set a goal that is challenging for you but also realistic.