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August 2010
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October 2010

How do I stay active & healthy when it's cold outside?

Exercise is important not just for weight loss, but for heart health, bone health and muscular health. The three types of exercise are aerobic, strength training and flexibility training.

As it gets colder outside for most of us, it is easy to lose motivation to exercise. This is because the weather is not as nice, we get busy with the holidays and we eat a lot more. But these are all reasons why it’s so important to continue our exercise habits.

Aerobic, or cardiovascular, exercise can be done indoors a few ways. If you have access to a treadmill, elliptical or rowing machine, these are great options. If not, you can still do jumping jacks, run in place or perform your exercises a little faster (but still controlled) to keep your heart rate up.

Strength training can be performed indoors with very inexpensive equipment such as hand weights of various sizes or resistance bands. You can also do plyometrics (use your own body weight for resistance), such as pushups, squats, lunges and sit-ups. Strength training is not only important for developing lean muscle mass, which helps to burn calories and look toned. It is also important for bone density.

Finally, flexibility training is important for injury prevention and for range of motion. Practicing stretching several times a week is a very important part of any workout program. You can simply do easy stretches like touching your toes or reaching for the sky, as long as you dedicate some time to lengthening your muscles.

Keep in mind that exercise is a very important habit to develop for whole wellness and that it is never too late to get started!

5 Situations that Lead You To Unhealthy Choices

For anyone who has lost weight and made healthier choices it is a known fact that it takes will power, skill power (healthy habits) and a positive attitude to be successful.  It is not that easy to make healthy food choices in certain circumstances and surroundings.  Being aware of these diet danger zones and knowing what to do when temptation is present is the key to your success in maintaining your healthy weight and optimizing your health!

Here's 5 Unhealthy Situations that Can Lead You To Bad Choices:

Temptation 1: The Work Place

Offices and other work places commonly have donuts, candy and other poor food choices to tempt us. And, if eaten often, will cause us to gain weight.  Your best chance for success in adhering to your healthy living program is to have a ready-made plan for the day and also enlist help from like-minded co-workers.  Suggest bringing healthy foods to meetings, or ask the person in charge of bringing refreshments to choose healthier options that aren’t so fattening.  Prepare so you are never caught without a healthy meal option or snack every 3 hours to keep on schedule!

Temptation 2: Happy Hour

Sometimes it is fun to relax with co-workers or friends after work, but happy hour can set you up for failure, especially if you have had a stressful day.  You will have more of a tendency to let down your defenses and have something that is not part of your plan.  If you know you are going to join friends after work, make sure that you enjoy a healthy snack beforehand. Also, instead of drinking alcohol that adds carbohydrates, sugars and acts as an appetite stimulant, go for a healthy alternative like club soda with lime in it. You should also drink plenty of water as this will help you fill up before going out on the town.

TIP: Sometimes it is best to just say “no” and stay away from happy hour if too tempting and it will de-rail you from achieving your goals and dreams.

Temptation 3: The Gym or Fitness Center

Many gyms/fitness centers now have smoothie bars,energy bars and sport waters for sale.  Beware of these products.  Although they may look to be beneficial during your workout, they are usually packed full of calories and carbs which could add back all the calories you just burned off (and then some)!  As long as you are eating a healthy meal or snack every 2.5-3 hours you do not need these products.  Make sure that you drink alot water during your workout. 

Temptation 4: Vacation

Vacations can be destructors to your healthy living plan, but they don’t have to be!  Vacations are meant for you to take a break from the normal routine and relax and enjoy!  As a result, many will totally forget their good eating strategies and “pig out”. All-inclusive vacations are the biggest culprits for forming this type of behavior.  You can avoid packing on the pounds by having a plan before you go.  I want you to have fun, so don’t try to lose weight on your vacation, but don’t go gaining weight either!  Having a plan will help you to make wise choices during your vacation and I think you’ll be pleasantly surprised and relaxed when you return home!

Temptation 5: Air Travel

Airports are full of tempting calorie packing foods to entice all weary and hungry travelers.  You must be on full alert when entering airports. Make sure that you pack healthy snacks that you can easily eat on the plan.  Have a lean and green meal while in the airport to keep you from choosing to eat the peanuts or pretzels on the flight.  \

Temptations pop up daily… Name some that are a concern to you…




What plan can you have ahead of time to help you steer away from these temptations?