Combating stale blog and stale workouts

Crossfit, the new workout plan

I've had poor motivation to blog in the last month or so. With BL not airing, there seems less point to write about the topic. Also, life remains busy as always.

Workouts also were getting stale; so, when things are stale, shake it up! I certainly did shake things up with joining crossfit a couple of weeks ago.

I completed the 2 weeks fundamentals and have now done about 5 regular team workouts. I'm taking this morning off due to soreness and need for rest.

My biggest worry about diving into crossfit was injury. As a somewhat "seasoned" man who has a history of shoulder problems, I worried about getting hurt with the more extreme workouts. So far, I am scaling my workouts for weight, and I am testing my physical limits.

The experience is positive for me. I see many people of different ages and skill levels. I'm content now to stay at the back of the group and work on my skills.

I'll post on my progress. As always, I stay focused on healthy eating which is the foundation for good health. Checkout more on crossfit and decide if it might be right for you.

Just Gotta Run

End of the summer season and start of school is coming rapidly, and I've switched my workout routine a bit. Motivation and time have both been problems lately, Going to the gym just isn't as appealing these days.

It's important to keep some focus and realize that an effort and a game plan are better than nothing.



Lower intensity workouts like a slow jog or a brisk walk are still a good fitness tool. You'll have to walk longer to burn the same amount of calories that a short, more intense workout would burn. However, when you are working at a lower intensity, you burn fat for your energy.

Combining a jog or brisk walk with some basic exercises like crunches or push-ups provides additional benefit.

Quick Health Tip for the Weekend

Health Tip for the weekend
"Getting Fit. . . One Step at a Time"

A way to encourage yourself to continue working 
towards your goals is to give yourself an incentive 
or reward. Treat yourself to a massage, bubble bath, 
concert, new clothes etc. to celebrate your successes 
toward your goal.

Two quick morning health motivation hints

I have two ideas to offer as quick tips. I've already been doing both of them for a while, but there are few ideas without any value. I hope that you find some value in these hints

1: Change up your workouts 

I added the Beach Body 10 minute trainer into my exercise routine. Having workout options at home takes away a lot of excuses. It's short, 10 minutes!  Anyone has got 10 minutes of life during their day to devote to a workout.

I like the workouts so far. I've done 10-20 minute blocks for three times now. I plan to add one or two sessions per week to supplement gym time.

2: Pack your own lunch 

Packing gives you control of your diet, and it saves money. If your job is busy and unpredictable, packing a lunch is a powerful strategy to keep you away from vending machines.

Motivation for the week - No Excuses

Consider what actions you plan to take this week to improve your health. This season's Biggest Loser is about No Excuses. 

Instead of thinking about reasons why you can't make a change for the better. Think and plan for a small change this week to take you closer to a healthier life. Any change, no matter how small, makes a difference. 

Weekend Motivation

Make your weekend meaningful

I wrote earlier this week about getting a jump on the week with motivation to eat healthy or exercise. The weekend can also be a time for motivation.

The extra time you have on the weekends means you can accomplish things that you can't do during the week. Here are some quick ideas for you to think about

• Fix two healthy meals - one for the weekend and one to take you into the early part of the week 
• Exercise longer than usual 
• Head outdoors for a long brisk walk or bike ride 
• Rest and write down your dreams and goals 

Early week motivation

Remember that even small actions can help you in your journey towards better health. 

Small changes that you make early in your week can help carry you along. Consider these small changes:

• Do a brief (20-30 min) workout before breakfast 
• Pack a healthy lunch the night before 

Be a Childish Eater for the Holidays

Cooking Light's Twelve Healthy Habits for 2011 inspires readers every month. One recent in particular assumes new relevance with the approach of Thanksgiving and Christmas. 

Five Healthy Habits We Can Learn from Kids offered some very practical tips.


1. Live an Active Life
2. Listen to Your Tummy
3. Enjoy Every Bite
4. Fun Takes Precedence over Food
5. Be a Finicky Eater

I think the final tip is especially relevant in this Holiday Season. The weeks spanning from Halloween through New Year's challenge everyone dedicated to eating healthy and living actively. The tip comes especially in handy when treats inevitably arrive in the office in the next few months. Here are three quick practical, personal takes on energizing this simple tip. 

• Eat only what you know you like  
• Take a small taste of unknown treats
• Spit out (politely) or put aside anything you try and don't like

All manner of food and treats will make their appearance in public, office, and home during these next weeks. Use this tip and you will gain the edge when facing healthy eating challenges.

Four Letter Secret of Maintaining Weight Loss Success

A recent medical study on longterm weight loss success reinforced timeless wisdom. The study looked at the profile of people who were successful in maintaining 10% weight loss over a 10 year time period. Eight characteristics were identified in the successful group.

1. Eat a calorie moderated diet of no more than 1800 calories per day with no more than 30% fat content
2. Eat breakfast regularly
3. Eat fast food less than once per week
4. Eat out at restaurant no more than three times per week 
5. Regularly eat same foods with no over-eating at parties or other special events 
6. Track weight at least once per week 
7. Spend less than 10 hours a week on screen time 
8. Participate in regular physical activity 

FOOD is the four letter secret!

Five of the eight success areas deal with food choices. The four major areas of focus in food choices include:

• Timing 
• Portion size  
• Calories content  
• Carbohydrates content 

If you haven't already started a healthy diet. Begin it today. Small steps in changing your food choices will lead to a healthy life and loss of weight.

Pick up the Pace with Cycling

Pick up the pace with cycling

Cycling provides a powerful fitness and weight loss exercise. You gain benefit in strengthening leg muscles which translates to better endurance in other activities such as walking or stair climbing. In addition, there is less impact on joints reducing the risk for joint damage. The aerobic benefit from moderate intensity cycling is a great way to burn calories.  Peddling at a speed of 12-14 mph will burn up about 500 calories an hour.  peddling at twelve to fourteen miles per hour.

A variety of choices are available for cycling as well. You may choose an indoor spin bike, road bike, or a mountain bike. Each choice for cycling has benefits and drawbacks. Fair weather is a great time for a family bike ride. Enjoying nature or camaraderie of the group is also best done in the outdoors. However, outdoor cycling requires more preparation, and fickle weather can ruin a good bike ride.

Indoor spin cycling while for more boring has several advantages including the all important removal of the bad weather factor. Less preparation or gear is required for indoor cycling. As I mentioned previously, a group spin class can be a great motivator.

Getting some physical exercise from cycling bike riding will help you burn calories, strengthen leg muscles, and boost your energy. Get motivated today. Pull out your bike and go for a ride or get to the gym for a spin class!

s.

Jillian Michael podcast impression

I mentioned in the motivation on the go post that I planned to check out Jillian's podcast during my commute this week. I actually checked out two different podcasts and have double the info.

The first podcasts turned out not to be what I expected. The Jillian Michaels Fan Cast is not hosted by Jillian but by a guy named Dave. The casts have some news about Jillian interspersed with lot of marketing of her products. There's a website associated with the podcast where you can buy products mentioned on the podcast.

I give this podcast thumbs down and removed it.  Dave's story on one of his other weight loss websites is a good one, but I prefer practical advice over marketing.

The Jillian Michaels Show does have Jillian and a co-host, Julia (?). I listened to partials of a two her her podcasts on Friday. I didn't get exactly what I expected. My expectation was to hear straight-on fitness advice. However, the opportunity to hear Jillian in a more unplugged setting was good.

Jillian chats free-form with the co-host a good part of the podcast and takes calls from people seeking advice. Her advice is honest and practical.

I give this podcast a tenative thumbs up. I'm still not sure the format meets my current personal needs, but we'll see.

Join the Group: Fitness Class Tips

I was inspired yesterday after attending a 24hr fitness spin class to write about group exercise classes.






Group classes are a great way for consistent, accountable exercise. The biggest road block for most of us when we think about group exercise class is seeing lots of fit people that look like they could put you to shame in an exercise class.

I encourage you don't let your anxiety about looking bad in a class stop you from taking a step to better health and fitness. Here are some quick tips to help you get going and keep the exercise habit in your weekly routine.

1.  Get Support 

Ask a family member, friend, or co-worker to go with you.  You can bring your own support and encouragement to a class. You can also work to make new friends in your class. Feel comfortable sharing your worries or struggles.

2.  Get Information 

Talk to the people at the gym or watch a class or two before you jump in. There are diverse choices in class from cardio training like spin class, yoga, or weight training. Figure out what kind of class or classes you are interested and able to do.


3. Get Prepared 

Pack and prepare for the class the day prior to the class. You eliminate mental excuses not to attend if you eliminate barriers. Also, get any equipment has as yoga mats or biking shoes to help you fully participate.


After a few weeks, you'll have created a new fitness habit. You'll end up feeling good . . .physically and about yourself because you took the first step to become a better you!

Motivation on the Go

Even though Jillian Michaels is no longer part of the Biggest Loser, she still a great motivator for fitness and weight loss.

I found that she has podcasts in itunes. I plan to subscribe and give some of them a listen.  A podcast is a great way to pass the time and get motivation while stuck in the commute to or from work.

Check out the Jillian Michaels Show on itunes. I'll have some feedback next week after listening to a few episodes. Let me know what you think.

Taking first steps

Making a change in your life for better health is a challenge for almost anyone. It is hard to set goals, and it is hard to keep on track for goals. Here are a few tips to get started. 




1. Set your goals


Whether your goals are loss of weight, change in habits, or greater exercise endurance, you must have something definite 
as your target. 


Consider the tool of using a journal to record your goals and add specific plans for accomplishing those goals 
Track your progress by reviewing your journal regularly. 




2. Start with small steps 



Please realistic regarding what you are able and willing to do. If you have been a couch potato for a while, start slow with exercise. 
10-15 minutes of moderate exercise most days of the week is an achievable goal for almost anyone. 
Small diet changes like adding more fruits or vegetables into the daily diet and less high sugar foods is
also a realistic goal. 


3. Get motivation from others


Tell a friends or friends about your plan. Ask for accountability and encouragement. Exercise with 
a friend or group will also help you keep your focus for life changes.