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Posts tagged ‘fat loss’

How to Start Running! I am not a Runner, I just Play one!

 

I am NOT a runner and by no means, will I claim to be an expert! BUT, what I will have to share is the aspect of just getting out there, no excuses, and just following through.

When it comes right down to it, when I am sitting comfortable in my chair, and I say in my head, “I’m gonna go running”, there’s a SMALL window that can easily derail my efforts.  Being careful to not sit down at my computer, if taking too long to figure out how to get Pandora to work on my iPhone, or even just not finding the perfect pair of sneakers, all can be an easy excuse for me to say- Oh well! I just won’t go. I WISH I established that “runner’s high!” What is that? HOW do you actually get that, can I buy it so this becomes easier???

I have decided to start my days at least with a quick jog around the block. Cross Training is very important, especially when your body gets used to doing the same type of work outs all the time.  I’m normally not a runner, I really should be saying jogger. To be very candid and honest, most of the time it’s because I just hate getting those shin splints and so sore!

So in my ventures to stick this out and start “jogging” more, I started to do some research on how to avoid those shin splints. I have found I tend to be a heel strike runner. Eh, that’s what I get for being a novice! And after watching many training videos on how to land more on your ball of your foot and roll onto your toes, it just doesn’t come that easy. I could have SWORN my high school track teacher says long distance runners run heel/toe and sprinters run on their toes. Well, we know I’m not going out for any records, so feel comfortable on the heel. But, those darn shin splints come fast!

So I watched videos, read articles, and they suggest landing on the ball and rolling off to toes.  I understand this will take practice, just like everything does, but the morning I ran this way I felt slower, it was harder because I had to keep thinking, “Stay off your heel”, “don’t point your toes” “just land neutral” “just be loosey goosey”….seriously, everything was rolling through my head to try and make that happen.  Eh, not sure if I succeeded or not, but I did wake up the next day with my shins and calves more sore. Could it be because of 2 days running in a row or because of my challenge in foot position?

My 3rd day, I snapped some pics while running, and what do you know, the proof is in the picture. 

I’ll keep working at it. It’s something I know I just have to keep practicing. As with everything, you will get better with practice, and I may just find that I might practice this so much, I may actually start to enjoy this!

Well, to tell the truth, I should whisper and tell ya, It’s actually been kind of enjoyable!”

I grew up in a small country town in upstate NY. To find myself in a place where I have been able to actually enjoy my scenery, and put myself back into the world of nature that I actually enjoy, has been nice!  I have been able to figure out that Pandora account on my iPhone, take in the lush scenery around me, get some sun in which I enjoy, and feel good about actually following through with doing what I said I would do!

What is really cool is living in an area that brings me joy! All the things that I have been building up to, and finding a moment of peace in my day to take in the scenery, enjoy the sun, listen to my favorite tunes, and not feel the pressure of constantly feeling like I should be doing something for work or for someone else.

I enjoy that the park across from my road and is the same name as my father’s name. I look forward to seeing that everyday as a mark of completion.

These are my moments, and I should protect them.  Who know’s if I’ll ever become a “runner”, but just to enjoy something different for a moment has been nice!  Being able to step out of my comfort zone and to be vulnerable as a novice.  There is no excuse.  Even if you only have a spare moment in time to do something quick for your work out, those 10-15 mins is better than nothing.  No excuses! You have your gym equipment. You have your gym membership. It’s free.  Just open your front door and go! Squats, walking lunges, and push ups are an extra BONUS!

5 Unhealthy Diet Foods that Can Make You Gain Weight

Eating healthy and finally deciding to take charge of your health and fitness is a great step in achieving the fountain of youth and quality of life!  It’s a fact! People who are fitter and healthier are happier!  A quality diet is essential for good health, but as s novice jumping into this so-called healthy food world, you can easily be fooled. Just jumping into the world of “diet” food conjures up feelings and thoughts of negativity.  My mother use to think that whenever she had to drop some pounds, she would have to eat grapefruit, cottage cheese, and lettuce for all of her meals.  Doing is surely a way to set yourself up for failure in the long run.  That’s not a normal daily diet, and is a quick temporary fix.

Be careful about the so-called diet healthy food.  Companies know how to fool their consumers with just a play on words. Check out some of the common words that easily fools someone into reaching for this so-called healthier version:

  • Fat Free
  • Reduced Fat
  • Low Fat
  • Sugar Free
  • No Added Sugar
  • Diet

We easily can believe that these foods in this category are healthier and the version we should choose, right?  This is an easy mistake to make.

Typically, those words cover up the real story of what is hidden: Full of Sugar, Chemicals, High Carbs, High glycemic index….I could go on!

Think about candy.  Isn’t sugary candy like starbursts, lollypops, jellybeans etc fat free? Why yes! But it’s loaded with artificial ingredients and sugar!

Check out some of the so-called diet good for you items that we so easily get wrapped up in using:

1) Diet Soda – Fewer calories and sugar yes, but research has shown that dieters actually gain weight when drinking this for long periods of time.

2) Smoothies – If you can blend it, it must be good for you, right? Wrong! How many calories are in that smoothie? Sometimes you choose items to add that have high levels of sugar, fat, and calories. It all adds up!

3) Pre-Packaged Frozen Diet meals – Easy for you to heat and eat, but loaded with sodium! These types of foods need artificial preservatives, that’s why they are in long term freezer storage!

4) Yogurt!  Most common choice of yogurt is loaded with calories, sugar, and fruit!

5) Popcorn!  – What? Popcorn is in the category?  Most often times people pop the 3 or more serving bags, and then eat it all! They are loaded with calories, sodium, and preservatives. Stay clear.

General rule of thumb is to choose fresh foods with limited processing.  If you stay simple with your food choices, you will get greater healthier results. Stick to lean meats cooked grilled, baked, or broiled. Fresh vegetables and fruits. And always remember to keep an eye on serving and portion sizes.

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How to Fit in Working Out When You are TOO BUSY?

Fact- You are NOT too busy, you just haven’t scheduled in the time to work out or you haven’t made it a priority in your life. It’s just an excuse, and first thing you have to do, is admit that you are making excuses. I think nowadays, we can all have an argument on who is busier than whom, correct?
I have had many directions and obstacles in my life that could easily be used as an excuse as to why I wasn’t working out. I used to travel nationally/internationally. Flying all day, working all day in an unknown environment, eating out every day; easy recipe to just go back to the hotel and watch tv.
I have had 2 babies, both via c-section all while working 2 full time jobs, 1 managing and developing 60 fitness professionals for a major fitness company and the other was starting up my home business JC Dwyer, Inc where I’m working in creating a monster downline and achievement in the Team Beachbody home business. I was also scheduling and presenting trainings on weekends (3rd job) and so much more! Was that an excuse, could be, but wasn’t.

I’m going to be honest, I personally don’t LOVE working out all the time. I’ll be VERY honest. If it wasn’t for me teaching group exercise, working for fitness celebrity Chalene Johnson, and being a fitness and health coach with the Team Beachbody business, I probably wouldn’t think to work out as much.
But even if those things aren’t your goals or even have the opportunity to do that, you don’t have to believe that’s what you have to do, to do it. You may just need to find the reason for accountability. Because, that is one of mine.

Recently, I moved from upstate Rochester NY to outside of Dallas TX. Family of 4, driving 2 separate vehicles, 1500 miles. My 2 toddlers always wanted to ride in mommies car, which I loved =). But moving across country, away from the state you have always known, the life you developed, comforts of home- is stressful and exhausting.
I didn’t schedule in working out. Left it up to it would only be a couple days, I’ll get back into it. But the struggles of waiting to get into your new home, closing, getting the your stuff moved in from the truck, putting it away can easily be an excuse to not fit in exercise. I did just that! Didn’t schedule it and left it up to how I felt that day and if I had time to work out.
I’m now faced with no classes to teach for group exercise! That was an EASY way for me to have it on schedule, I had to teach other people! It’s up in my hands now.

After 1 week of packing up, traveling across country, unpacking some, I finally scheduled a work out.
It felt horrible! I wanted to quit so many times, but I had to follow through and just do it, because it’s that important.

Bring on the TURBO!


So the moral of this is, schedule it! Life is busy! You can easily let it take over you! If you work for someone else, work from home, or don’t even have a job, your day can easily escape you and get filled with errands and other people’s requests.
Each day, start with these tips to ensure you fit in exercise:

1) Get your work out gear ready the night before!
2) Make your To-Do list which includes your work out
3) Put it on your actual calendar- schedule the EXACT time you will work out!
4) Set an alarm reminder for 30 mins before your scheduled time
5) If you are overwhelmed with things to do when your work out time hits, and you HAVE to do them, change up the length and intensity of your work out to be faster and more intense.

The things you do for other people, the business you build, the meals you make, the errands you run are temporary. How you feel about how you look, your energy level, and your overall positive feeling that you did something for yourself is the fountain of youth. That is longevity, so make it a priority.

If your Weight loss has plateaued, could it be because…

…You are eating the exact same amount of food/calories everyday!

Generally speaking, weight loss is all about taking in less calories than you expend.  However, when you get close to your target weight, a calorie cycling diet plan can be beneficial.

A calorie cycling diet is all about switching things up so that your body stays in a fat burning state.

The theory behind a calorie cycling diet is that you eat a lower number of calories on certain days and a higher number of calories on other days.  There’s many different ways to do this.

ONE WAY

Use the 3 day rule.  On every 3rd day, adjust your calories to be a couple hundred more.  You can then adjust this to alternating every 3rd timeframe to be more one time and less the other

AROUND YOUR EXERCISE

Cycle lower on your calories on days you won’t be exercising hard or at all.

2 WEEK PLATEAU

If your weight has stayed the same for at least 3 days- no changes whatsoever, and you have been PERFECT- eat a free for all meal- this is just ONE MEAL—ONE SITTING!  Not taking food home, having more later etc etc. What you can eat at your one meal- choose GOOD FOODS but quantity and calories watching goes out the window on this meal.

If you have a lot of weight to lose, just focus on limiting calories and doing intense exercise.  If you’ve gotten the full benefits of those methods and are still looking to trim some fat, why not try the above mentioned calorie cycling options.

HOW MANY CALORIES SHOULD YOU EAT DAILY?

There are different ways to calculate how many calories someone should take in, especially when it comes to men and women.  This is a general guideline to follow. Some of the caloric equations out there do not factor in your normal resting metabolic rate (RMR).

A simple rule to follow, is a male burns 1 calorie per kilogram per hour and a female burns 0.9 calorie per kilogram per hour.

EXAMPLE: 140 lb female – change lbs to kilograms (140LBS = 63.5Kg) then use this formula to find the RMR. 63.5 kilograms x 0.9 x 24 = 1,372 calories

However, athletes need more calories for two reasons,

1) they burn a lot more calories and 2) they have more muscle. So it’s important to add on 50% to your RMR to account for simple daily activities such as walking, working, and making dinner.

EXAMPLE CONTINUES: 1,372 x 50% = 686

Add 1,372 + 686 = 2,058

Active people usually burn an extra 250-1000 calories a day.

Depending on your goals, you’ll have to subtract or add to your final number. If you want FAT LOSS, you’ll want to create a deficit of 500-800 calories a day.  You can do this with a combined effort in calorie intake reduction and exercise/training.  This would create a weekly deficit of around 3,500 to 5,600 calories.  As you may already know, it takes a reduction of 3,500 calories to lose one pound.

HIghly recommend weight training. The more muscle mass you have, the more calories you will burn at rest.

Resource: Oxygen Magazine, Oct 08

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