7 Techniques to Stay Committed to Your Fitness Goals

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Beginning and sticking to an exercise program can be quite challenging, in fact about 50% of those who start an exercise program drop out within 6 months.  If you can manage to continue a fitness routine it can be very rewarding and can change your life. Setting realistic goals is a key factor to staying motivated.  There are two types of goals that should be addressed, behavioral goals and outcome goals.  An example of a behavioral goal is, “I am going to walk on the treadmill at 6 a.m. for 45 minutes, Monday, Tuesday, Thursday and Friday.”  An example of an outcome goal is, “I am going to lose 12 pounds in six weeks.”  Focus on your behavioral goals as these are the goals you have control over and the outcome goals will follow.  Re-evaluate your goals regularly and make changes when you realize something is not working.

Commit to your goals! Initially you may be extremely motivated but as time goes on this usually slacks off and you may find yourself contemplating quitting. Try these 7 tips to help you stay committed:

1. Establish a routine. Set a definite time and location where you will workout.  Set an appointment with yourself and don’t break it.

2. A short workout is better than no workout.  If you are short on time or just don’t feel like exercising, make it to the gym and do a shorter version.  Many times you will end up doing a full workout.

3. Perform a variety of activities. Even something as little as changing the music you workout to will keep you motivated.

4. Plan your workouts in advance.  Weekly and monthly schedules should be prepared.  Change your resistance program every few weeks to alleviate boredom and shock your muscles, you will see gains in strength and size faster.

5. Find an exercise partner.  Join a class, hire a personal trainer, or exercise with your family or a friend.  Having a partner really is a lot of fun, just make sure you compare yourself to yourself not to others.

6. List your goals on paper and post them where you will see them everyday.

7. Monitor your progress.  Weigh yourself weekly, take measurements and body fat every 3 months.  Regular tests will measure the progress of your program.

Reaching your goals is the most motivating factor in continuing on your fitness journey.  The sense of accomplishment will give you the strength to move forward and keep that fire lit.  Short term goals and long terms goals should be set, if only long-term goals are set it can be overwhelming.  Starting an exercise regime is the hardest part of the program so if you started you have already reached your first goal.  Following these tips can help you adhere to your exercise program so keep them handy for days when  motivation takes a dip.

Pumpkin is the New Bran

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My clients and I are gearing up for Eating Clean in 2014, a three-week program, beginning the first Monday in January – tomorrow! Lately, nutrition has been more in our conversation than training. I reminded them (and me) of the importance of fiber in weight management, and general good health.

When you track your nutrition, you quickly realize you’ll need to make a conscious effort to get the 25 – 35 grams of fiber per day recommended by most nutritional guidelines. I find the very best way to make sure I’m getting enough fiber is to be sure I get enough at breakfast. Somehow, when breakfast is in line, all the other meals seem to follow.

A great source of important nutrients, including soluble and insoluble fiber, comes from pumpkin. One half-cup of canned pumpkin provides 5 grams of fiber in a total of 9 grams of carbohydrates. Half of these 5 grams of fiber is soluble fiber, which absorbs water and contributes to a feeling of fullness for several hours after eating, in addition to aiding digestion and reducing blood sugar levels. We haven’t even talked about the beta-carotene, vitamin A, magnesium, and other nutrients in that half-cup of canned pumpkin, packed in 40 calories. Wow!

If you have a smoothie in the morning, you’ll hardly notice a half-cup of pumpkin thrown in. The taste and texture are easily disguised by most ingredients. If you use one-third of a 15 oz. can, the rest can be frozen in two portions.

Here’s a recipe I’ve used that I love, found on http://www.bodybuilding.com/fun/8-great-pumpkin-recipes.html

Coconut – Pumpkin Ice Cream:

  • 1/2 cup Low-fat Cottage Cheese
  • 1/2 cup Low-fat Greek Yogurt
  • 1 cup Skim Milk
  • 3-5 drops Stevia
  • 1/2 cup Canned Pumpkin
  • 1/4 cup chopped Pecans
  • 1 tbsp Unsweetened Coconut Flakes
  • 1 tsp Cinnamon
  • 1/2 tsp Pumpkin Pie Spice
Directions
  1. Combine all ingredients in a blender and blend until smooth.
  2. Place mixture in a covered container in the freezer. Stir every half hour until desired consistency is reached.

Pumpkin is a thickener that can substitute in many recipes. Check for recipes using it in soups, tomato sauces, and desserts for a much healthier alternative to creams and oils.

Eating Clean in 2014!!!!

ImageSince I make my living through fitness, you might think I have this nutrition and weight maintenance thing permanently under control. I wish that were the case, but, I always have five pounds, more or less, to take off after the holidays. I have to take care of this quickly, because I can’t expect my clients to believe in me unless I walk the talk, right? So, I’ve developed a three-week clean eating program for myself that I’ve used for several years. Now, I have my clients join me in this three-week detox/jumpstart, so we can all get back on track after the excess.

There are several reasons this works. First, we’re all in this together! When you’re feeling deprived, you can think about everyone else doing this with you. We’ll keep each other on track.

Second, it’s very effective to jumpstart fat loss by losing all the excess water/salt weight. You really don’t know where you’re at, weight-wise, until you get through at least a week without excess sugar, salt, simple carbohydrates, and alcohol. That’s probably five pounds right there!

Finally, losing those first few pounds will get us going on some real fat loss. There’s nothing quite as motivating as success, is there?

The first step to prepare for this program is to get comfortable tracking your nutrition. Register on a food tracking website. My favorite, which I mentioned in another blog, is http://www.sparkpeople.com. Many of my clients use http://www.myfitnesspal.com. Either is fine, and both of them are free to use online. If you’re not used to one or the other, you should check both for added features before you commit. For instance, myfitnesspal.com works with Withing’s body composition scales, and sparkpeople.com works with FitBit.

The next step is to stock up on clean food, and getting rid of anything that is going to push you off the wagon. Throw out that leftover eggnog. Get rid of that peppermint bark!

The guidelines:

No added sugar
No wheat products – pasta, bread, etc.
No alcohol
No coffee
Avoid artificial sweetener

Choose whole, healthy foods and snacks
Plan all meals and snacks
Stay within my calorie range, and maintain a good protein/carb/fat ratio daily

I promise that if you follow these broadly stroked guidelines, you will feel a difference in your body in three weeks. We’re going to re-up every three weeks. More details to follow tomorrow!

Five Different (not the usual!) Ways to Maintain Your Fitness During the Holidays

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Yes, it’s that time again! The holiday onslaught of food overindulgence begins this week.   If you’re like us, a big concern is how to get through the next month without gaining weight. Here are our five big tips for keeping hard-earned fitness gains maintained until next year:

1. Eat Clean In-Between – What does this mean? Eat impeccably well at every meal and snack when you’re not at a dinner or party. So, don’t allow a lunchtime work party to give you an excuse to overindulge at dinner, too.

Party in the evening? Plan for it all day. Drink plenty of water, consider eating zero carbs until the party, and for heaven’s sake, don’t show up ravenous! My strategy is to eat a bunch of carrot and celery sticks with a little dressing before I go. It keeps the alcohol from going straight to my head, and I can keep from sidling up to the trays and grazing all night. I taste only what truly tempts me, rather than using high-calorie hors d’oeuvres and sweets as a meal.

Eating clean includes when you’re cooking and tasting. If you’ve got to taste, include it in the food for the day. Don’t taste batters unless it’s absolutely necessary. I could eat a bowl of cake batter, so I don’t allow ANY across my lips.  

2. Work Out before you Pig Out – Particularly for Thanksgiving, you can find all sorts of single-day promotional events at fitness studios where you live. Even if you normally work out solo, attending a class that one day can be motivational.

There are two reasons this works: one, your metabolic rate is raised a bit for the day, and two, you might just think twice before you get that second helping of dressing, since you worked so hard just a few hours before. This leads me to number three…

3. Morning Workouts Prevent Night Before Overindulgence – Schedule a workout of some sort the next morning after the big day. This not only prevents you from eating badly way into the evening, but, it gets you right back on track the next morning.

Everyone’s experienced the next-day sluggishness caused by too much rich food the day before. This can put you on a downward spiral of bad eating for days. Avoid this by being accountable to a trainer or a workout partner the next day after the holiday.

Ugghhh! – I’ve suffered through teaching group fitness classes when I experienced nausea or other gastric distress from food overindulgence the day before. I had to keep going, so my brain almost won’t allow me to go crazy at a 9 pm leftover feast. Try this a few times, and see how your body will help you avoid this discomfort again.

4. Strive to Maintain, Not Attain – Let’s face it; almost no one is making fitness or weight loss achievements during the holidays. Your goal should only be not to lose ground during the next month. Know where you are before the holidays really start in earnest, and resolve to maintain until the new year.

If your waist or hip measurement is the big concern, get that measurement today. If total body weight is your focus, weigh yourself today, and weigh every few days. Just  be careful not to let a salt weight gain alarm you. Drink your water, and eat clean until the next party.

Don’t let the numbers affect you beyond what they are: a measurement you want to maintain so you don’t have to make up ground at the start of the new year.

5. No Guilt Hangovers; Enjoy the Party! – If you do all you can to eat well and get your training sessions in during the rest of the season, you’re doing all you can! Don’t have a shame session over your overindulgence at a single event. We all know this doesn’t help moving forward. So, do your best the rest of the month, and enjoy all the festivities when you’re there. Happy Holidays!!!

Is HIIT Worth the Hype?

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Lately, the rage in the fitness world has been all about High Intensity Interval Training, or HIIT. HIIT is an exercise session that alternates periods of short, intense bouts of anaerobic exercise with much less intense recovery periods.  The sessions are shorter than traditional exercise sessions and the interval periods can vary greatly, depending on a person’s fitness level.  The total length of a HIIT session usually lasts anywhere from 4 – 30 minutes. It is used by elite athletes as well as recreational exercisers.
Let’s take a look and see if HIIT is worth all the hype.
The standard way to improve cardiovascular capacity is to do more cardiovascular exercise; run more, cycle more, etc. HIIT has become popular because it is believed to produce the same results as longer endurance exercise sessions in less time.  A 2008 study published in the American Journal of Physiology found that HIIT can produce a large range of physiological gains often in less time than continuous endurance exercise.  A 2007 study in Medicine and Science in Sports and Exercise also produced similar results, claiming that cardiovascular adaptations that appear with HIIT are the same, and, in some cases, superior to continuous steady state training.  
HIIT has even become popular in the healthcare sector.  A 2010 article in Physical Medicine and Rehabilitation stated that interval training is beginning to be implemented in cardiac rehab units. The same improvements were prevalent in patients who performed interval training as those who performed low intensity training, but in a shorter time and fewer sessions.  
Now, that we know the positive changes that take place in the cardiovascular system, what about weight loss? The American Council on Exercise called upon the University of Wisconsin-LaCrosse to test the potential calorie burn of a full body Tabata workout. (Tabata is a form of HIIT that combines 8 cycles of 20 seconds of work with 10 seconds of rest).  The results showed that the participants burned an average of 15 calorie per minute!  These findings support the belief that total body Tabata workouts can improve health and facilitate weight loss.
It looks like HIIT is worth the hype! As you can see, research shows that with HIIT and continuous endurance training, positive improvements are seen in performance, body weight and health.  HIIT is also a time efficient addition to an exercise regime, and can alleviate boredom.  There are many options to choose from; you can find on line workouts, you can make up your own, or use the ones below. Whatever you choose be consistent with your workouts and results will follow.
Following are 2 examples of HIIT workouts:
Treadmill Workout
Warm up: 10 mins walk or light jog
Work interval: run 1 min at 5 mph – 1 min at 6mph – 1 min at 7mph; 3 % incline grade for all intervals.
Rest interval: Walk 1 min at 4 mph; 3% incline grade
Repeat this work interval-rest interval sequence 5 – 8 times.
Cool down: 5 – 10 mins of a light jog to a gradual walk.
The times, speeds and incline in this routine can be adjusted up or down according to you fitness level.
Tabata Workout
This is the 20 min Tabata workout from the study performed by the U of W, cited above. A set of each exercise is 20 seconds of work, followed by 10 seconds of rest. One minute of rest should be taken between each round.
Round 1 (4 mins): 2 sets of high knees – 2 sets of plank punches – 2 sets of jumping jacks – 2 sets of side skaters – Rest
Round 2 (4 mins): 2 sets jump rope   – 2 sets high/low boat (sit in a v position, upper body & legs off floor, extend legs out and slightly drop upper body towards the floor, come up and repeat) – 2 sets line jumps – 2 sets pushups – Rest
Round 3 (4 mins): 2 sets burpees – 2 sets Russian twists – 2 sets squats – 2 sets lunges – Rest
Round 4 (4 mins): 2 sets mountain climbers – 2 sets pushups – 2 sets split squats – 2 sets box jumps

HIIT tips:
This type of training is not for beginners.  A fitness program should begin with low intensity continuous training and progress slowly to interval training.  Jumping into this type of program can increase the risk of injury.  When you can comfortably do 30 minutes of continuous cardio exercise at a moderate pace, start introducing intervals into your program.
This intense type of exercise should not be done every day. Research shows that 3 days per week is the most effective for producing results and limiting injuries.  Low to moderate intensity, longer duration workouts are very effective and should still be part of your fitness regime.  HIIT is an alternative, not a replacement for, traditional endurance style programs.

Food is a Drug

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I grew up in New Orleans, where every weekend is another reason to celebrate with great food and drink. When the rest of the country is finished with big eating after the holidays, we are just starting with king cake and daiquiris for the Mardi Gras season. Thank goodness for the Catholic Lenten tradition of “giving up” something between Ash Wednesday and Easter. It’s the only time of year there’s any excuse for not overindulging.

I was blessed with a decent metabolism. It’s always stayed slightly ahead of my eating habits. Even with that, I carried an extra ten or fifteen pounds all through my 20s.

Once I reached my early 30s, I found the secret way to think about food that has helped me stay lean into my late 40s.

I learned that food is much more than celebration, comfort, or even nourishment. More than all this, food is the most powerful drug we will ever put into our bodies.

Here’s why I call food a drug: what else is a drug but a delivery system into an organism to create an altered physiological state? Think about caffeine jitters and sugar crashes. These examples are just the more obvious of the continuous, subtle effect what we put in our mouths has on our energy, blood sugar levels, weight, and our long-term health.

We’re all aware that all food is made up of three macronutrients: protein, carbohydrates, and fat. Understanding how much of each nutrient is contained in what we’re consuming over the course of one day is the most important step in gaining control over our weight and health.

Dr. Barry Sears, author of “The Zone Diet”, proposed that the optimum ratio of each of these nutrients is 40% of calories from carbs, 30% from protein, and 30% fat. To lose excess fat, without losing muscle, try to meet this ratio at every meal and snack. What’s the tricky part? Knowing what you’re actually eating.

For example, most of my clients consider steak to be a great protein source. However, a nutritional breakdown of a filet reveals that it contains 56% protein calories and 44% fat calories. This 8 oz. meat serving packs 539 calories into one meal, and that doesn’t include any sides, butter, or dressings. Obviously, this isn’t the best choice when you’re trying to lose excess body fat!.

How do you learn what’s in your food? It’s simple: track what you eat! How many grams of carbs are in a baked potato? What’s the ratio of fat/protein in any nut or nut butter? How much fat is in a pat of butter? Until you know the answer to these questions without  looking it up, you don’t know what you’re putting into your body.

Using one of the many free or pay apps available makes food tracking much easier and less expensive than it’s ever been in the past. My absolute favorite website for this is sparkpeople.com. Setting up an account and getting started on a desktop is free, and when you get proficient, the mobile app is very inexpensive. It seems challenging at the outset, but, I promise, if you stick with it you will be amazed at what you learn.

Sparkpeople.com sets up guidelines for you, based on your age, weight, activity level, and goals. Once you get started, it lets you take a snapshot at any time during the day to see where you are with calories and the protein/carb/fat ratio, so you can make adjustments before you eat your next meal.

Over the years, I’ve found that I can be a bit more free with the hard-and-fast of eating this way for each meal, and instead, apply the 40/30/30 ratio over the course of a day. For instance, if I decide to indulge and have a cinnamon roll (or a piece of king cake) for breakfast, I make certain to have a lean protein and vegetable only, with no high-density carbs, for lunch. By applying these guidelines, I have fantastic energy levels and maintain a great muscle/fat ratio.

Many of the diets that come into fashion, and then fade away, are built loosely on the 40/30/30 ratio that Dr. Sears first proposed in “The Zone Diet.” Pick up this book and learn the science behind the guidelines. You’ll never have to look at another vogue diet again.

Most trainers will tell you that 70% of weight management is your diet. Therefore, to reach your fitness goals, Sparkpeople.com or a similar program is the most powerful weapon you’ll ever have in your fitness arsenal.