WELCOME
Ok gang ... we are in the homestretch now! Looking forward - I've opened the Super Spring Slimdown which you can register for here. It's just 6 short weeks - I've moved weigh-ins to Fridays and eliminated all monetary prizes. If we work hard, we'll be good to go by Memorial Day!
FOOD/NUTRITION
As we wind down our competition - let's finish strong! Eat your food sitting down at a table, and from a plate. Food eaten out of packages and while standing is forgettable. You can wind up eating lots more than if you sit down and consciously enjoy your meals.
HEALTH/FITNESS
Check out MizFit Online for tips on weight loss maintenance ...
Looking forward to the Spring Slimdown - Take a peek at Experts Reveal: 15 Small Diet Changes for Big Weight Loss. Each tip contains a link to that expert's strategy. Do some research, you might find your next program!!!
WEEKLY CHALLENGE
This week? Think of a shortcut you can share on our next challenge - something that will save us time, money or calories - it will be the price of admission to Super Spring Slimdown!
APPS/BOOKS
Just when I thought we had covered everything ... check out these Weight Loss Tools from Exercise4WeightLoss!
ADVICE
This week I ask you to serve as your own advisor. I hope signing up for the challenge was worth it in some way, large or small - there are a few people in our group who have lost over 20 pounds - not bad in three months. Please consider signing up for the next challenge - whether it's to keep the momentum going, to get it back, to get a do-over, to work harder or to stay in the loop - I know being in this together has certainly helped me stay on point!
Wednesday, March 28, 2012
Thursday, March 22, 2012
Challenge Week 11
WELCOME
Like life, this week was good news/bad news for me!! The good news is that I am officially out of the boot, the bad news is ... I'm actually less active as I re-learn to use those muscles again. Only lost a pound : ( But, I'm staying focused - was able to walk a mile on the "skinny spare" today!
FOOD/NUTRITION
I love this sight ... found it on Pinterest! SkinnyTaste.com - I think it's worth a look at. I was lured here by these Healthy Baked Chicken Nuggets!
HEALTH/FITNESS
Looking to drop those last few pounds? Try these:
From Men's Health: The Sparticus Workout
From Women's Health: How to Lose the Last 5, 10 or 15 Pounds
WEEKLY CHALLENGE
Since no one's taking my challenges, I'm not spending too much time on them - LOL. I challenge you to start thinking ahead. I'll be setting up the Spring Slim Down to start up the week after we are done here!
APPS/BOOKS
Health, Fitness and Medical Smartphone Apps Reviews
Which Apps Are the Best Apps for You? This week, I'm letting About.com do all the work!
ADVICE
This week's advice comes from Bruno Mars' appearance on Sesame Street in November - Check it out: Don't Give Up! Be sure to stick around Will.I.Am follows him up!!
Like life, this week was good news/bad news for me!! The good news is that I am officially out of the boot, the bad news is ... I'm actually less active as I re-learn to use those muscles again. Only lost a pound : ( But, I'm staying focused - was able to walk a mile on the "skinny spare" today!
FOOD/NUTRITION
I love this sight ... found it on Pinterest! SkinnyTaste.com - I think it's worth a look at. I was lured here by these Healthy Baked Chicken Nuggets!
HEALTH/FITNESS
Looking to drop those last few pounds? Try these:
From Men's Health: The Sparticus Workout
From Women's Health: How to Lose the Last 5, 10 or 15 Pounds
WEEKLY CHALLENGE
Since no one's taking my challenges, I'm not spending too much time on them - LOL. I challenge you to start thinking ahead. I'll be setting up the Spring Slim Down to start up the week after we are done here!
APPS/BOOKS
Health, Fitness and Medical Smartphone Apps Reviews
Which Apps Are the Best Apps for You? This week, I'm letting About.com do all the work!
ADVICE
This week's advice comes from Bruno Mars' appearance on Sesame Street in November - Check it out: Don't Give Up! Be sure to stick around Will.I.Am follows him up!!
Wednesday, March 7, 2012
Challenge Week 9
WELCOME
It's makeover week - just like on Biggest Loser!! LOL ... originally, I had planned that once I lost some weight I would take myself clothes shopping, turns out I can do some of that shopping in my own closet now ... I am so psyched! Although it's been so long since this stuff fit me, I wonder if it's still (or ever was!) fashionable!!
In any event, it's been 8 weeks ... so why not treat yourself a little bit, for me it will be highlights and a trim. I always say a good haircut is like a good knife - the right one does most of the work for you!
FOOD/NUTRITION
Ever wonder what the fat and calorie content of your favorite home-made meals are? Ugh ... maybe it’s time to give your recipes and cooking habits a makeover. Try these helpful substitution tips to trade up on the health of your recipes without giving up on flavor or texture! Weight Watchers 24 genius cooking-light tips give your favorite recipes a truly healthy makeover! And the Mayo Clinic offers Recipe makeovers: 5 ways to create healthy recipes - both are great reads.
HEALTH/FITNESS
Not quite ready for makeover week? Check out Fitness Magazines 21-Day Total-Body Makeover Workout or, from Men's Health: Look Good at Any Age
WEEKLY CHALLENGE
This week, I'm turning the tables. I challenge you to challenge us this week. Please log on and post your suggestions for a great class or workout to try!!!
APPS/BOOKS
In the spirit of Makeover Week: If you are interested in trying out a new look … check out these Top 5 Virtual Makeover Websites and Apps
ADVICE
So, we've made over our bodies, our wardrobes, our hair and makeup, and our recipes - what's next? ... My guest columnist for this week was unable to join us, so I did some research on anti-aging products and potential procedures which could help us fine-tune our new looks - but in my own twisted way, that turned out to be more depressing than catching my reflection in a car window. I didn't know what to do, so I asked Oprah and she told me 11 Ways to Feel Beautiful!
It's makeover week - just like on Biggest Loser!! LOL ... originally, I had planned that once I lost some weight I would take myself clothes shopping, turns out I can do some of that shopping in my own closet now ... I am so psyched! Although it's been so long since this stuff fit me, I wonder if it's still (or ever was!) fashionable!!
In any event, it's been 8 weeks ... so why not treat yourself a little bit, for me it will be highlights and a trim. I always say a good haircut is like a good knife - the right one does most of the work for you!
FOOD/NUTRITION
Ever wonder what the fat and calorie content of your favorite home-made meals are? Ugh ... maybe it’s time to give your recipes and cooking habits a makeover. Try these helpful substitution tips to trade up on the health of your recipes without giving up on flavor or texture! Weight Watchers 24 genius cooking-light tips give your favorite recipes a truly healthy makeover! And the Mayo Clinic offers Recipe makeovers: 5 ways to create healthy recipes - both are great reads.
HEALTH/FITNESS
Not quite ready for makeover week? Check out Fitness Magazines 21-Day Total-Body Makeover Workout or, from Men's Health: Look Good at Any Age
WEEKLY CHALLENGE
This week, I'm turning the tables. I challenge you to challenge us this week. Please log on and post your suggestions for a great class or workout to try!!!
APPS/BOOKS
In the spirit of Makeover Week: If you are interested in trying out a new look … check out these Top 5 Virtual Makeover Websites and Apps
ADVICE
So, we've made over our bodies, our wardrobes, our hair and makeup, and our recipes - what's next? ... My guest columnist for this week was unable to join us, so I did some research on anti-aging products and potential procedures which could help us fine-tune our new looks - but in my own twisted way, that turned out to be more depressing than catching my reflection in a car window. I didn't know what to do, so I asked Oprah and she told me 11 Ways to Feel Beautiful!
Wednesday, February 29, 2012
Challenge Week 8
WELCOME
If you are like me you have, at least at one point in your life, looked for the easy way out - the quick fix, the magic pill, the effortless exercise machine - to make us thin without the hard work! The result is usually the same - a roller coaster of weight gain and loss. Reading our advice column this week was both informative and scary. It reminds us that it's important to look at significant weight loss as a lifestyle change and not a quick fix.
FOOD/NUTRITION
Below are a couple of exerpts from Darya Pino's nutrition website, Summer Tomato. If you are looking for help making a lifestyle change regarding your eating habits, this is an awesome place to start.
Health is our greatest resource and though it sometimes seems elusive, anyone can achieve it. Long-term health and weight loss are within your reach, but you can’t rely on a short-term plan to get you there.
Nutrition science is not as nebulous as the media would lead you to believe and healthy living is not as difficult or time consuming as you might think. Your daily food choices are by far the most important factors in your long-term personal health, and upgrading your healthstyle can add more than a decade of quality years to your life.
Summer Tomato was named one of TIME’s 50 Best Websites of 2011.
HEALTH/FITNESS
It's time to ban the yo-yo workouts as well ... what am I talking about?
For the man's perspective check out YoYo Workouts and the Fitness Lifestyle from Hall of the Black Dragon. Warning - enter at your own risk ... generally speaking, I liked the site, but I didn't go into the girly links either. You perverts are on your own!!! LOL
Ladies ... Oprah claims you can counteract the effects of lapsing and relapsing with these Ten_Minute Workouts
WEEKLY CHALLENGE
Well, don't tell Dr. Brouillet, but I walked a mile today in the boot and feel pretty good. I'm thinking about heading to Brickhouse Ellicott City for a Zumba class on Friday! (in the boot, of course!)
APPS/BOOKS
Now, I don't have a great app for this week - for a lifestyle change I would recommend looking for a Weight Watchers download. But, after reading Juan's article below, I will encourage all of you to use the internet for good instead of evil. If someone is selling you on a get-thin-quick program ... it's time to go online and do some research. Check out the Wikipedia page on Kevin Trudeau.
ADVICE
I met Juan Ponte when he volunteered to work out Turkey Trot 5K at Centennial HS this fall. He is a nutritionist and owner of Columbia Max Muscle. We got to talking about the best ways to lose weight and he agreed to help us with our challenge.
A recent fad in the weight-loss industry is the HCG Diet - a program that combines low calore diets with hormone injections to promote weight loss. At first glance it sounds perfect, but buyer beware - if there were a quick and easy fix, we'd all have it by now.
Juan shares with us this article dispelling the myths of this program and offering us some reviews on some pretty good programs to help us reach our goals.
If you visit Juan at Columbia Max Muscle, tell him I sent you and you'll receive a 15% discount on any purchase!!
If you are like me you have, at least at one point in your life, looked for the easy way out - the quick fix, the magic pill, the effortless exercise machine - to make us thin without the hard work! The result is usually the same - a roller coaster of weight gain and loss. Reading our advice column this week was both informative and scary. It reminds us that it's important to look at significant weight loss as a lifestyle change and not a quick fix.
FOOD/NUTRITION
Below are a couple of exerpts from Darya Pino's nutrition website, Summer Tomato. If you are looking for help making a lifestyle change regarding your eating habits, this is an awesome place to start.
Health is our greatest resource and though it sometimes seems elusive, anyone can achieve it. Long-term health and weight loss are within your reach, but you can’t rely on a short-term plan to get you there.
Nutrition science is not as nebulous as the media would lead you to believe and healthy living is not as difficult or time consuming as you might think. Your daily food choices are by far the most important factors in your long-term personal health, and upgrading your healthstyle can add more than a decade of quality years to your life.
Summer Tomato was named one of TIME’s 50 Best Websites of 2011.
HEALTH/FITNESS
It's time to ban the yo-yo workouts as well ... what am I talking about?
For the man's perspective check out YoYo Workouts and the Fitness Lifestyle from Hall of the Black Dragon. Warning - enter at your own risk ... generally speaking, I liked the site, but I didn't go into the girly links either. You perverts are on your own!!! LOL
Ladies ... Oprah claims you can counteract the effects of lapsing and relapsing with these Ten_Minute Workouts
WEEKLY CHALLENGE
Well, don't tell Dr. Brouillet, but I walked a mile today in the boot and feel pretty good. I'm thinking about heading to Brickhouse Ellicott City for a Zumba class on Friday! (in the boot, of course!)
APPS/BOOKS
Now, I don't have a great app for this week - for a lifestyle change I would recommend looking for a Weight Watchers download. But, after reading Juan's article below, I will encourage all of you to use the internet for good instead of evil. If someone is selling you on a get-thin-quick program ... it's time to go online and do some research. Check out the Wikipedia page on Kevin Trudeau.
ADVICE
I met Juan Ponte when he volunteered to work out Turkey Trot 5K at Centennial HS this fall. He is a nutritionist and owner of Columbia Max Muscle. We got to talking about the best ways to lose weight and he agreed to help us with our challenge.
A recent fad in the weight-loss industry is the HCG Diet - a program that combines low calore diets with hormone injections to promote weight loss. At first glance it sounds perfect, but buyer beware - if there were a quick and easy fix, we'd all have it by now.
Juan shares with us this article dispelling the myths of this program and offering us some reviews on some pretty good programs to help us reach our goals.
If you visit Juan at Columbia Max Muscle, tell him I sent you and you'll receive a 15% discount on any purchase!!
Wednesday, February 22, 2012
Challenge Week 7
WELCOME
Hopefully, Valentine's Day and Mardi Gras have not done us in! Throw in a funeral and a birthday and you'll know why, scale-wise, I'm grateful to have gotten the cast off!!! February is American Heart Month, so this week we'll take our ticker into consideration!
FOOD/NUTRITION
But it was Mardi Gras … I know, we can find an excuse every week, and I'll admit, I was distracted by seriouseats.com's "Can There be a Po'Boy Diet?" Luckily for me, our topic is a Healthy Heart, so I'll have to save Mardis Gras until my journey here is done! A heart-healthy diet should be low in sodium, cholesterol and saturated fat — but that doesn't mean it has to be low in taste. And eating out shouldn't always be such a challenge. Guess which Baltimore restaurant in Little Italy made it onto Gayot's, coiner of the term Nouvelle Cuisine, Top 10 Heart-Healthy Restaurants in the United States?
HEALTH/FITNESS
I love the Mayo clinic, chock full of great information! Check out:
Aerobic exercise: Top 10 reasons to get physical
Regardless of age, weight or athletic ability, aerobic exercise is good for you. Regular aerobic activity — such as walking, bicycling or swimming — can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow. Then get moving and start reaping the rewards.
WEEKLY CHALLENGE
Hiking, Hot Yoga, Boxing and Belly Dancing not your thing? This week's challenge is simple, and it's one of the easiest things you can do for your heart - Get a Cholesteral Check!
APPS/BOOKS
Are you serious about your heart health? Well, there’s an app for that. In fact, there are a lot of heart-related apps out there. Here are a few that caught the St. Vincent Heart Center's attention. Apps For Your Heart!
ADVICE
Dr. Oz's Keys to a Healthy Heart
Do you know how to spot a heart attack weeks before it happens? Now you will, with this at-a-glance guide .... Dr. Oz offers some great information that you may not already know, definitely worth a read.
Hopefully, Valentine's Day and Mardi Gras have not done us in! Throw in a funeral and a birthday and you'll know why, scale-wise, I'm grateful to have gotten the cast off!!! February is American Heart Month, so this week we'll take our ticker into consideration!
FOOD/NUTRITION
But it was Mardi Gras … I know, we can find an excuse every week, and I'll admit, I was distracted by seriouseats.com's "Can There be a Po'Boy Diet?" Luckily for me, our topic is a Healthy Heart, so I'll have to save Mardis Gras until my journey here is done! A heart-healthy diet should be low in sodium, cholesterol and saturated fat — but that doesn't mean it has to be low in taste. And eating out shouldn't always be such a challenge. Guess which Baltimore restaurant in Little Italy made it onto Gayot's, coiner of the term Nouvelle Cuisine, Top 10 Heart-Healthy Restaurants in the United States?
HEALTH/FITNESS
I love the Mayo clinic, chock full of great information! Check out:
Aerobic exercise: Top 10 reasons to get physical
Regardless of age, weight or athletic ability, aerobic exercise is good for you. Regular aerobic activity — such as walking, bicycling or swimming — can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow. Then get moving and start reaping the rewards.
WEEKLY CHALLENGE
Hiking, Hot Yoga, Boxing and Belly Dancing not your thing? This week's challenge is simple, and it's one of the easiest things you can do for your heart - Get a Cholesteral Check!
APPS/BOOKS
Are you serious about your heart health? Well, there’s an app for that. In fact, there are a lot of heart-related apps out there. Here are a few that caught the St. Vincent Heart Center's attention. Apps For Your Heart!
ADVICE
Dr. Oz's Keys to a Healthy Heart
Do you know how to spot a heart attack weeks before it happens? Now you will, with this at-a-glance guide .... Dr. Oz offers some great information that you may not already know, definitely worth a read.
Wednesday, February 15, 2012
Challenge Week 6
WELCOME
Happy Valentine's Week! Is it possible to romanticize our weight loss journeys? This week we'll explore ways to make our partnerships work to our advantage ... Don't let the titillating titles of our links and articles fool you - there is some good reading here.
FOOD/NUTRITION
This Valentine's Day (Week) let's eat slowly, chew every bite and savor the taste of the food. It takes a little time for your stomach to inform you brain that you are satisfied, so try resting your fork between bites and swallowing before picking it back up. As an added bonus, eating more slowly will allow for better conversation between you and your sweetheart, and will allow time for a little more romantic eye-gazing.
HEALTH/FITNESS
Don't let your love life derail your plans to get fit this year. With these workout ideas for couples, you and your partner can spend quality time together while you stay on track to reaching your goals! Read more ...
Workout Ideas for Couples - Put Your Love to the Fitness Test
Exercises for Couples - Here are three exercises that you and your better half can do together — because it's always better when you finish at the same time!
WEEKLY CHALLENGE
Wanna try something new and slightly scandalous? How about Belly Dancing at BFunk Studio in Ellicott City on Friday night! Let me know, we can check it out!
APPS/BOOKS
Luckily, I didn't have to browse any "adult" app store to find Fitness 4 Couples - an app designed for exercising with a partner!!!
ADVICE
There has got to be a correlation between fitness and sexuality, wouldn't you think? Since none of my athletic experts wished to comment on this aspect of our challenge, I decided to turn to the internet for truth and guidance ... LOL !! After reading a scary story on calorielab.com about how abdominal fat turns testosterone to estrogen in men, I was lucky enough to find a great site called fitmarriage.com which is dedicated to healthy coupledom! Here's what they had to say about how exercise can benefit your romantic quality time:
Not only does exercise leave you feeling energized and looking better, but it can actually lead to enhanced arousal for women. And men with regular fitness routines are less likely to have problems with erectile dysfunction than are men who don’t exercise.
Check out their article 7 Sexy Reasons Your Marriage Needs Exercise for more!
Happy Valentine's Week! Is it possible to romanticize our weight loss journeys? This week we'll explore ways to make our partnerships work to our advantage ... Don't let the titillating titles of our links and articles fool you - there is some good reading here.
FOOD/NUTRITION
This Valentine's Day (Week) let's eat slowly, chew every bite and savor the taste of the food. It takes a little time for your stomach to inform you brain that you are satisfied, so try resting your fork between bites and swallowing before picking it back up. As an added bonus, eating more slowly will allow for better conversation between you and your sweetheart, and will allow time for a little more romantic eye-gazing.
HEALTH/FITNESS
Don't let your love life derail your plans to get fit this year. With these workout ideas for couples, you and your partner can spend quality time together while you stay on track to reaching your goals! Read more ...
Workout Ideas for Couples - Put Your Love to the Fitness Test
Exercises for Couples - Here are three exercises that you and your better half can do together — because it's always better when you finish at the same time!
WEEKLY CHALLENGE
Wanna try something new and slightly scandalous? How about Belly Dancing at BFunk Studio in Ellicott City on Friday night! Let me know, we can check it out!
APPS/BOOKS
Luckily, I didn't have to browse any "adult" app store to find Fitness 4 Couples - an app designed for exercising with a partner!!!
ADVICE
There has got to be a correlation between fitness and sexuality, wouldn't you think? Since none of my athletic experts wished to comment on this aspect of our challenge, I decided to turn to the internet for truth and guidance ... LOL !! After reading a scary story on calorielab.com about how abdominal fat turns testosterone to estrogen in men, I was lucky enough to find a great site called fitmarriage.com which is dedicated to healthy coupledom! Here's what they had to say about how exercise can benefit your romantic quality time:
Not only does exercise leave you feeling energized and looking better, but it can actually lead to enhanced arousal for women. And men with regular fitness routines are less likely to have problems with erectile dysfunction than are men who don’t exercise.
Check out their article 7 Sexy Reasons Your Marriage Needs Exercise for more!
Wednesday, February 8, 2012
Challenge Week 5
WELCOME
Okay - so we are a month in. I figure you are either going like gangbusters or are stalled ... some of you are posting some great numbers, keep up the good work. For those of us that are stalled (I cannot get over how much I miss being able to walk - I will never complain about getting back into shape again!) The key is to not give up! Read on my friends and lets keep this going ...
FOOD/NUTRITION
Face the facts. Read labels and get nutrition information on your favorite foods from the restaurants you frequent. Upon request, most restaurants should be able to provide you with written nutritional information including the calorie, sodium, saturated fat and carbohydrate content of menu items. For weight loss your meal should be no more than 350-600 calories—including drinks, appetizers, and desserts! Check it out. Salad anyone?
HEALTH/FITNESS
The easiest way to get into shape is to walk - and man, have we had the weather for it! A few years ago I did the 10,000 steps a day challenge and it was awesome. Like the idea, but feel intimidated by the number of steps and the distance? Check out The Walking Site for tips on how to get started and boost your numbers each week!
WEEKLY CHALLENGE
Let's get moving! Take the 10,000 Steps Challenge! Put on your pedometer and log your steps for the week. I'll be posting mine on the blog ...
APPS/BOOKS
The iStore and Android Market have tons of pedometer apps to help you in your 10,000 steps a day program - log on and check them out.
Couch to 5K - want to do more than walk, use this app to turn yourself from couch potato to 5K participant in just 8 or 9 weeks!
While researching apps I found this site from Australia outlining small changes you can make everyday to better your health. To make it even more fun, use an Aussi accent while reading it! Good on ya! Swap It, Don't Stop It
ADVICE
Dr. George Brouillet is truly one of my favorite people in the world. He is an Orthopedic Surgical genius and all-around good guy. Here is his advice on getting into shape at "our age" ...
There are several basic truths about exercise, especially for one who is starting to exercise for the first time, or after an extensive hiatus. Most important is that the exercise is fun. If one doesn't enjoy it, one will stop. Select activities that meet your needs and your ability and willingness to continue with them. Second, begin slowly. Pushing too hard or too fast will result in injury or burnout. Getting into shape is not about competition, it's about the process. Third, recognize that conditioning is separated into three types of exercise. Flexibility, strength, and endurance. Some forms of exercise address more than one of these, but no single exercise addresses all three. Create a program that works on each of these goals. Vary the routine, workout with others, allow the body to recover between workouts, and HAVE FUN!
George Brouillet M.D.
Chief of Surgery
Kernan Hospital
Team Physician, Centennial Eagles
www.mdbonedocs.com
Okay - so we are a month in. I figure you are either going like gangbusters or are stalled ... some of you are posting some great numbers, keep up the good work. For those of us that are stalled (I cannot get over how much I miss being able to walk - I will never complain about getting back into shape again!) The key is to not give up! Read on my friends and lets keep this going ...
FOOD/NUTRITION
Face the facts. Read labels and get nutrition information on your favorite foods from the restaurants you frequent. Upon request, most restaurants should be able to provide you with written nutritional information including the calorie, sodium, saturated fat and carbohydrate content of menu items. For weight loss your meal should be no more than 350-600 calories—including drinks, appetizers, and desserts! Check it out. Salad anyone?
HEALTH/FITNESS
The easiest way to get into shape is to walk - and man, have we had the weather for it! A few years ago I did the 10,000 steps a day challenge and it was awesome. Like the idea, but feel intimidated by the number of steps and the distance? Check out The Walking Site for tips on how to get started and boost your numbers each week!
WEEKLY CHALLENGE
Let's get moving! Take the 10,000 Steps Challenge! Put on your pedometer and log your steps for the week. I'll be posting mine on the blog ...
APPS/BOOKS
The iStore and Android Market have tons of pedometer apps to help you in your 10,000 steps a day program - log on and check them out.
Couch to 5K - want to do more than walk, use this app to turn yourself from couch potato to 5K participant in just 8 or 9 weeks!
While researching apps I found this site from Australia outlining small changes you can make everyday to better your health. To make it even more fun, use an Aussi accent while reading it! Good on ya! Swap It, Don't Stop It
ADVICE
Dr. George Brouillet is truly one of my favorite people in the world. He is an Orthopedic Surgical genius and all-around good guy. Here is his advice on getting into shape at "our age" ...
There are several basic truths about exercise, especially for one who is starting to exercise for the first time, or after an extensive hiatus. Most important is that the exercise is fun. If one doesn't enjoy it, one will stop. Select activities that meet your needs and your ability and willingness to continue with them. Second, begin slowly. Pushing too hard or too fast will result in injury or burnout. Getting into shape is not about competition, it's about the process. Third, recognize that conditioning is separated into three types of exercise. Flexibility, strength, and endurance. Some forms of exercise address more than one of these, but no single exercise addresses all three. Create a program that works on each of these goals. Vary the routine, workout with others, allow the body to recover between workouts, and HAVE FUN!
George Brouillet M.D.
Chief of Surgery
Kernan Hospital
Team Physician, Centennial Eagles
www.mdbonedocs.com
Wednesday, February 1, 2012
Challenge Week 4
WELCOME
I am a firm believer in Everything in Moderation. Getting healthy does not mean that we should give up on the fun things in life. And working out should be enjoyable. So this week, work out strong, get your groove on - and maybe have a glass of wine or two! (Although I will pass on my Get Well cannoli sent to my by my "friend" Kathy!
FOOD/NUTRITION
It's time for a new slim-down mantra: Eat more to weigh less. No joke! The right foods help you drop pounds by revving your calorie burn and curbing cravings. Self Magazine consulted top experts for the best picks and asked leading chefs for easy, tasty ways to prepare them. Add these eats to your plate today and you'll be slimmer and healthier in no time! Check out their article 20 Super Foods for Weight Loss.
Looking for more inspiration from people who don't take themselves too seriously? Check out the 3 Fat Chicks on a Diet website.
HEALTH/FITNESS
In my quest to find fitness and still enjoy an adult beverage now and again, I came accross the CheersBeers Blog. Here they offer us 7 Tips to Get Fit and Drink Beer Too. While I doubt I'll embrace the Beer Mile - it does make for a fun read!
WEEKLY CHALLENGE
Studies have shown that music is both motivational and an effective distraction from fatigue during exercise - thus improving results. This week I challenge you to update your ipods, mp3 players and smart phones! When your done - check out my workout playlist blog and add your own songs!
APPS/BOOKS
Don't have time to update your playlist? Get the Pandora App, where you can create your own workout radio station!
Check out this BeerGut Fitness App - it will help you balance your beer calories with your workout calories!!! Might be fun!
ADVICE
I asked Scott Middleton, from the Coloseum Gym in Ellicott City to help us fight that belly fat (a.k.a. love handles or beer gut!) Here's what he says:
Did you know that losing belly fat can substantially reduce back pain? My formula for losing belly fat is:
I am a firm believer in Everything in Moderation. Getting healthy does not mean that we should give up on the fun things in life. And working out should be enjoyable. So this week, work out strong, get your groove on - and maybe have a glass of wine or two! (Although I will pass on my Get Well cannoli sent to my by my "friend" Kathy!
FOOD/NUTRITION
It's time for a new slim-down mantra: Eat more to weigh less. No joke! The right foods help you drop pounds by revving your calorie burn and curbing cravings. Self Magazine consulted top experts for the best picks and asked leading chefs for easy, tasty ways to prepare them. Add these eats to your plate today and you'll be slimmer and healthier in no time! Check out their article 20 Super Foods for Weight Loss.
Looking for more inspiration from people who don't take themselves too seriously? Check out the 3 Fat Chicks on a Diet website.
HEALTH/FITNESS
In my quest to find fitness and still enjoy an adult beverage now and again, I came accross the CheersBeers Blog. Here they offer us 7 Tips to Get Fit and Drink Beer Too. While I doubt I'll embrace the Beer Mile - it does make for a fun read!
WEEKLY CHALLENGE
Studies have shown that music is both motivational and an effective distraction from fatigue during exercise - thus improving results. This week I challenge you to update your ipods, mp3 players and smart phones! When your done - check out my workout playlist blog and add your own songs!
APPS/BOOKS
Don't have time to update your playlist? Get the Pandora App, where you can create your own workout radio station!
Check out this BeerGut Fitness App - it will help you balance your beer calories with your workout calories!!! Might be fun!
ADVICE
I asked Scott Middleton, from the Coloseum Gym in Ellicott City to help us fight that belly fat (a.k.a. love handles or beer gut!) Here's what he says:
Did you know that losing belly fat can substantially reduce back pain? My formula for losing belly fat is:
- Reduce alcohol intake if you drink. (notice he didn't say eliminate!!)
- Reduce carbohydrate intake. Try 100 grams max per day of primarily fruits and vegetables.
- 20-30 minutes of cardio daily.
- Small abdominal crunches to slowly raise your shoulders off the ground.
Rock On
I feel like my mother when picking through Rachel's iTunes account ... I don't know how she listens to some of that crap!!! LOL
So this is what's on my phone, haven't even gotten through my iPod Shuffle yet. Will continue to update this week.
FOR RUNNING
Ain't No Other Man, Christina Aguilera
Bad Romance, Lady Gaga
Bang Bang, K'Naan
Bang Bang, Melanie Fiona
Born this Way, Lady Gaga
Dog Days are Over, Florence & the Machine
Firework, Katy Perry
Forget You, Cee-Lo Green
Give me Everything, Pitbull
I Gotta Feeling, Black Eyed Peas
Lover Lover, Jerrod Nieman
Moves Like Jagger, Maroon 5
On the Floor, JLo
Party Rock Anthem, LMFAO
Rolling in the Deep, Adele
Stuck Like Glue, Sugarland
Why Wait, Rascal Flats
COUNTRY ROCKS
Chicken Fried, Zac Brown Band
Little White Church
Redneck Woman, Gretchen Wilson
She Thinks My Tractor's Sexy, Kenny Chesney
METAL HEALTH
Crazy Train, Ozzy
Enter Sandman, Metallica
Rock You Like a Hurricane, Scorpions
Thunderstruck, ACDC
Welcome to the Jungle, Guns-n-Roses
GETTING SEXY
Bringing Sexy Back, Justin Timberlake
Sexy and I know it, LMFAO
Too Sexy, Right Said Fred
Sexy Ida, Ike and Tina Turner
Brick House, Commodores
Love Me Sexy, Will Ferrell
My Humps, Black Eyed Peas
Mui Caliente
I know you want me, Pitbull
Tonight, Enrique Inglesias
COOL DOWN
Banana Pancakes, Jack Johnson
Better Together, Jack Johnson
Crazy, Gnarls Barkley
Feeling Good, Michael Buble
Happy, Leona Lewis
Love Song, Sara Bareilles
Price Tag, Check out Xenia's version
Rock & Roll, Eric Hutchinson
Rythm of Love, Plain White T's
Unwritten, Natasha Bedingfield
Who Says, Selena
So this is what's on my phone, haven't even gotten through my iPod Shuffle yet. Will continue to update this week.
FOR RUNNING
Ain't No Other Man, Christina Aguilera
Bad Romance, Lady Gaga
Bang Bang, K'Naan
Bang Bang, Melanie Fiona
Born this Way, Lady Gaga
Dog Days are Over, Florence & the Machine
Firework, Katy Perry
Forget You, Cee-Lo Green
Give me Everything, Pitbull
I Gotta Feeling, Black Eyed Peas
Lover Lover, Jerrod Nieman
Moves Like Jagger, Maroon 5
On the Floor, JLo
Party Rock Anthem, LMFAO
Rolling in the Deep, Adele
Stuck Like Glue, Sugarland
Why Wait, Rascal Flats
COUNTRY ROCKS
Chicken Fried, Zac Brown Band
Little White Church
Redneck Woman, Gretchen Wilson
She Thinks My Tractor's Sexy, Kenny Chesney
METAL HEALTH
Crazy Train, Ozzy
Enter Sandman, Metallica
Rock You Like a Hurricane, Scorpions
Thunderstruck, ACDC
Welcome to the Jungle, Guns-n-Roses
GETTING SEXY
Bringing Sexy Back, Justin Timberlake
Sexy and I know it, LMFAO
Too Sexy, Right Said Fred
Sexy Ida, Ike and Tina Turner
Brick House, Commodores
Love Me Sexy, Will Ferrell
My Humps, Black Eyed Peas
Mui Caliente
I know you want me, Pitbull
Tonight, Enrique Inglesias
COOL DOWN
Banana Pancakes, Jack Johnson
Better Together, Jack Johnson
Crazy, Gnarls Barkley
Feeling Good, Michael Buble
Happy, Leona Lewis
Love Song, Sara Bareilles
Price Tag, Check out Xenia's version
Rock & Roll, Eric Hutchinson
Rythm of Love, Plain White T's
Unwritten, Natasha Bedingfield
Who Says, Selena
Thursday, January 26, 2012
Challenge Week 3
WELCOME
Inner Strength, Core Strength and Rolling With the Punches! Appropriate thoughts for the week, it turns out, for me! After injuring my leg last week, I briefly contemplated postponing my weight loss journey but, after sitting around on my backside for several days, I realize that would be a HUGE mistake! This week, I've decided to summon up all of my inner strength and make some lemonade ... and so, I'm still in and might even have a few tricks up my sleeve to stay competetive in our challenge!
FOOD/NUTRITION
Inner Strength - This week, think about how you are fueling your body and don’t drink your calories. Food you chew makes a bigger impression on your appetite. Studies have shown that calories you drink do not curb your appetite for food later. Sweet beverages like soda, sports drinks, and fancy coffee drinks can add up to 300-500 extra calories. That’s more than a pound of fat in 2 weeks!
HEALTH/FITNESS
Core Strength - Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Research shows, it pays to get your core muscles — that group of stabilizing muscles surrounding your spine — in better shape. Read more from the Mayo Clinic, then try these Core Exercises to build abs and other core muscles.
WEEKLY CHALLENGE
Rolling with the Punches - Join me at LA Boxing in Columbia for their 9:30 a.m. Boxing Class on Saturday, they claim to burn up to 1000 calories per class, so expect to sweat. BTW, you read correctly, I will be participating in the class - if you're curious as to how, you'll have to show up to find out! Let me know by noon on Friday if you are interested, I'll have to get them a head count!
APPS/BOOKS
Bupa Fitness The application (iPhone, Android) is designed to help you progress in four key areas of fitness: flexibility, core stability, balance and strength.
ADVICE
I met my friend Mark Shropshire when I sent Rachel to him for speed and agility training - I was shocked to see that most of his focus was on her core strength, not in running laps and sprints. In a very short period of time and not too much "road" work, he improved her sprint times as well as her vertical jump. With that, I became a true believer! Shrop tells me, "Everything the body does is anchored in the core. A weak core or problems with core activation timing in movement can lead to inefficient patterns of movement and possibly injury."
When evaulating the athletes he trains, Mark looks at flexibility, strength, mobility, power, agility, coordination and speed - all of which are anchored in your core. This is all viewed through the perspective of injury reduction and safety. During training he addresses the asymmetries in the body, which are better predictors of injury than simple fitness level, retraining the movements and eliminating these imbalances so that the training process has a successful, injury free outcome.
Visit Mark at Shropshire Sports Training in Ellicott City - Mark has worked with quite a few local athletes, a mom or two that I know, Navy Seals and Pro Athletes alike.
Inner Strength, Core Strength and Rolling With the Punches! Appropriate thoughts for the week, it turns out, for me! After injuring my leg last week, I briefly contemplated postponing my weight loss journey but, after sitting around on my backside for several days, I realize that would be a HUGE mistake! This week, I've decided to summon up all of my inner strength and make some lemonade ... and so, I'm still in and might even have a few tricks up my sleeve to stay competetive in our challenge!
FOOD/NUTRITION
Inner Strength - This week, think about how you are fueling your body and don’t drink your calories. Food you chew makes a bigger impression on your appetite. Studies have shown that calories you drink do not curb your appetite for food later. Sweet beverages like soda, sports drinks, and fancy coffee drinks can add up to 300-500 extra calories. That’s more than a pound of fat in 2 weeks!
HEALTH/FITNESS
Core Strength - Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Research shows, it pays to get your core muscles — that group of stabilizing muscles surrounding your spine — in better shape. Read more from the Mayo Clinic, then try these Core Exercises to build abs and other core muscles.
WEEKLY CHALLENGE
Rolling with the Punches - Join me at LA Boxing in Columbia for their 9:30 a.m. Boxing Class on Saturday, they claim to burn up to 1000 calories per class, so expect to sweat. BTW, you read correctly, I will be participating in the class - if you're curious as to how, you'll have to show up to find out! Let me know by noon on Friday if you are interested, I'll have to get them a head count!
APPS/BOOKS
Bupa Fitness The application (iPhone, Android) is designed to help you progress in four key areas of fitness: flexibility, core stability, balance and strength.
ADVICE
I met my friend Mark Shropshire when I sent Rachel to him for speed and agility training - I was shocked to see that most of his focus was on her core strength, not in running laps and sprints. In a very short period of time and not too much "road" work, he improved her sprint times as well as her vertical jump. With that, I became a true believer! Shrop tells me, "Everything the body does is anchored in the core. A weak core or problems with core activation timing in movement can lead to inefficient patterns of movement and possibly injury."
When evaulating the athletes he trains, Mark looks at flexibility, strength, mobility, power, agility, coordination and speed - all of which are anchored in your core. This is all viewed through the perspective of injury reduction and safety. During training he addresses the asymmetries in the body, which are better predictors of injury than simple fitness level, retraining the movements and eliminating these imbalances so that the training process has a successful, injury free outcome.
Visit Mark at Shropshire Sports Training in Ellicott City - Mark has worked with quite a few local athletes, a mom or two that I know, Navy Seals and Pro Athletes alike.
Wednesday, January 18, 2012
Challenge Week 2
WELCOME
For many of us, not making ourselves a priority is a way of life - there is just too much to do and not enough time to do it. Eventually, the stress of our daily routine will win out. By learning to put ourselves first for a small portion of the day, we'll be in a better position to handle the stress of getting everything done. So, if that means eating better, getting enough sleep, working out or stretching each day and cleaning up our environments and relationships ... it's what we need to do. Think about it - how happy are we when we see our kids working to excel and better themselves (think athletics as well as academics), why shouldn't we be doing the same for ourselves?
FOOD/NUTRITION
How we interact with food can be an indicator of stress in our lives - some of us stop eating, others of us binge. Personally, the harder I let my life become, the more I eat. To help combat stress eating and improve our overall health, we have to eat regular meals, starting with breakfast. Breakfast is the most important meal of the day. After a long night's rest, your body needs fuel to get your metabolism going and give you energy for the rest of the day. If you can't eat at the crack of dawn, at least eat breakfast by mid-morning. Then, figure out the frequency of your meals that works best in your life and stick to it. Regular meals will help prevent over and/or under eating.
HEALTH/FITNESS
If this challenge is creating stress in your life - check out the Bill Phillip's Body for Life program. He has a complete nutrition and exercise plan that is so simple, we'll all wonder why we haven't been doing it our whole lives. Bill stresses that the best time to workout is several hours after your last meal - making early morning your best fat-burning window. He offers a 20 minute interval-training program that will help get you started, without taking up your entire day. Even if you don't use his plan, you should still consider morning workouts a couple times a week to maximize the benefits of your own program.
WEEKLY CHALLENGE
Hot Yoga - find your center ... or just sweat to your middle! Some say this exercise is stress free, I'm just hoping to stay in the room the entire time! Join me on Saturday morning at Bikram Yoga in Columbia for their 10am class. See their website for complete details, pricing and the survival guide - http://bikramyogacolumbia.com/. I highly recommend the $25 introductory special and arriving 20-30 minutes ahead of time to register and ensure your spot in the class. Please let me know if you plan on attending - or else, I may consider the 8am class!
APPS/BOOKS
Relax Lite: Stress Relief I haven't tried this Droid App yet, but it's on my list for the week!
Bill Phillip's Body for Life - 12 Weeks to Mental and Physical Strength ... This is a must-read!
ADVICE
Dr. Harry Derr D.C., is not only the clinical director of Living Wellness of Columbia, but also a former Division II college football player and a current national level competitor in the United States Powerlifting Federation. Here Harry provides us with two great offers!
A complete stretching program for maximum physical and mental health benefits! It's easy to forget that flexibility is an important part of your overall health and fitness. But being flexible can improve your range of motion, posture and circulation, reduce your risk of injury and muscle soreness, make daily activities easier to perform and provide stress relief. All of these benefits can easily be yours by adding stretching into your weekly routine! Here is a total body stretching program that you can do anytime, anywhere.
Wellness Boost Package - Living Wellness of Columbia is offering a FREE service to all of our participants! Total value is $175 and includes a chiropractic evaluation, consultation, xrays, report-of-findings, and 30-minute Hydromassage! The offer is good for both you and a guest of your choice! Contact April (who, coincidentally, has lost over 110 lbs in the last 3 years!) to reserve your spot today.
For many of us, not making ourselves a priority is a way of life - there is just too much to do and not enough time to do it. Eventually, the stress of our daily routine will win out. By learning to put ourselves first for a small portion of the day, we'll be in a better position to handle the stress of getting everything done. So, if that means eating better, getting enough sleep, working out or stretching each day and cleaning up our environments and relationships ... it's what we need to do. Think about it - how happy are we when we see our kids working to excel and better themselves (think athletics as well as academics), why shouldn't we be doing the same for ourselves?
FOOD/NUTRITION
How we interact with food can be an indicator of stress in our lives - some of us stop eating, others of us binge. Personally, the harder I let my life become, the more I eat. To help combat stress eating and improve our overall health, we have to eat regular meals, starting with breakfast. Breakfast is the most important meal of the day. After a long night's rest, your body needs fuel to get your metabolism going and give you energy for the rest of the day. If you can't eat at the crack of dawn, at least eat breakfast by mid-morning. Then, figure out the frequency of your meals that works best in your life and stick to it. Regular meals will help prevent over and/or under eating.
HEALTH/FITNESS
If this challenge is creating stress in your life - check out the Bill Phillip's Body for Life program. He has a complete nutrition and exercise plan that is so simple, we'll all wonder why we haven't been doing it our whole lives. Bill stresses that the best time to workout is several hours after your last meal - making early morning your best fat-burning window. He offers a 20 minute interval-training program that will help get you started, without taking up your entire day. Even if you don't use his plan, you should still consider morning workouts a couple times a week to maximize the benefits of your own program.
WEEKLY CHALLENGE
Hot Yoga - find your center ... or just sweat to your middle! Some say this exercise is stress free, I'm just hoping to stay in the room the entire time! Join me on Saturday morning at Bikram Yoga in Columbia for their 10am class. See their website for complete details, pricing and the survival guide - http://bikramyogacolumbia.com/. I highly recommend the $25 introductory special and arriving 20-30 minutes ahead of time to register and ensure your spot in the class. Please let me know if you plan on attending - or else, I may consider the 8am class!
APPS/BOOKS
Relax Lite: Stress Relief I haven't tried this Droid App yet, but it's on my list for the week!
Bill Phillip's Body for Life - 12 Weeks to Mental and Physical Strength ... This is a must-read!
ADVICE
Dr. Harry Derr D.C., is not only the clinical director of Living Wellness of Columbia, but also a former Division II college football player and a current national level competitor in the United States Powerlifting Federation. Here Harry provides us with two great offers!
A complete stretching program for maximum physical and mental health benefits! It's easy to forget that flexibility is an important part of your overall health and fitness. But being flexible can improve your range of motion, posture and circulation, reduce your risk of injury and muscle soreness, make daily activities easier to perform and provide stress relief. All of these benefits can easily be yours by adding stretching into your weekly routine! Here is a total body stretching program that you can do anytime, anywhere.
Wellness Boost Package - Living Wellness of Columbia is offering a FREE service to all of our participants! Total value is $175 and includes a chiropractic evaluation, consultation, xrays, report-of-findings, and 30-minute Hydromassage! The offer is good for both you and a guest of your choice! Contact April (who, coincidentally, has lost over 110 lbs in the last 3 years!) to reserve your spot today.
Total Body Stretch
By Dr. Harry Derr, D.C.
It’s easy to forget that flexibility is an important part of your overall health and fitness. But being flexible can improve your range of motion, posture and circulation, reduce your risk of injury and muscle soreness, make daily activities easier to perform and provide stress relief. All of these benefits can easily be yours by adding stretching into your weekly routine!
Here is a total body stretching program that you can do anytime, anywhere. Do this routine a minimum of two to three times per week. It should only take about 10 minutes to complete. If you have back, joint or other health problems, talk with your doctor first.
Before you get started
Stretching muscles when they're cold increases your risk of pulled muscles so warm up first by marching or jogging in place for a minimum of five minutes or plan to stretch right after you’ve done some physical activity.
Hold each stretch for at least 20-30 seconds and don’t bounce. Stretch to the point of mild tension and avoid locking your joints. Relax and take deep breaths while you stretch. Be sure not to hold your breath! If you feel any pain during a stretch, you've gone too far so back off a little. Some of the following stretches take place on the floor so use a soft surface like a rug or thick towel for those ones.
Neck stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Place your left arm behind your back and bend your elbow so that the back of your hand rests on your lower back. Tuck your chin to your chest and draw your right ear toward your right shoulder. For a deeper stretch, use your right hand to gently pull your head down even further. Switch sides and repeat.
Chest stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Bend your elbows slightly and reach back to clasp your hands behind your lower back. Gently raise your hands up until you feel a stretch across your chest.
Upper back stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Bring your arms straight out in front of you at shoulder height and clasp your hands together, palms facing outward. Tuck your chin down to your chest and round your shoulders forward.
Shoulder stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Place your left arm across your body at shoulder height and gently pull it toward your right shoulder with your right hand, holding your left arm either above or below the elbow. To deepen the stretch, look over your left shoulder. Switch sides and repeat.
Quadricep stretch
Stand next to a wall or sturdy piece of furniture and place your left hand on it for balance. Bend your right knee behind you and reach back with your right hand to grasp your ankle or the top of your foot. Gently pull your heel up until you feel a stretch along the front of your thigh. Make sure to keep your knees together and pointed down toward the floor during the stretch. Switch legs and repeat.
Hamstring stretch
Stand with your knees slightly bent and hands on hips. Stick you right heel into the floor about 6 inches in front of you, flexing the right foot. Keeping your head up and right leg and back straight, slowly bend your left knee and lean forward until you feel a stretch down the back of your right leg. Switch legs and repeat.
Hip stretch
Kneel down on your right knee, place your left foot in front of you and bend your leg at a 90 degree angle. With your hands on your hips and back straight, lean forward into the left knee until you feel a stretch along the front of your right hip. Make sure your left knee doesn’t go past your toes. For a deeper stretch, lift your right arm straight up and slightly over to the left side, keeping your hips facing forward. Switch legs and repeat.
Outer thigh stretch
Sit on the floor with your left leg straight out in front of you and right leg bent. Cross the bent right leg over the left and place your right foot flat on the floor. Keeping your back straight, gently press your left elbow against your outer right thigh and slowly twist your upper body to the right. Place your right hand on the floor behind you, fingertips facing away from your body. Keep pressing your left elbow into your right leg and slowly look over your right shoulder. Switch legs and repeat.
Inner thigh stretch
Take a seat on the floor with your legs straight out in front of you. Sitting straight up, spread your legs as far apart as they will go and place your hands on the floor in between your legs. Keeping your back straight and head up, slowly lean forward and reach your hands out along the floor until you feel a stretch in your inner thighs.
Abdominal stretch
Lie down on your stomach with your legs straight behind you and palms on the floor by your chest. Slowly straighten your elbows, puff your chest out and slightly tilt your head up until you feel a stretch along your abs.
Low back stretch
Lie on your back with your knees bent and feet flat on the floor. Place both hands on top of your right shin, just below the knee, and gently pull your knee up into your chest. For a deeper stretch, straighten your left leg out along the floor. Switch legs and repeat.
Ahh! You should feel very limber and relaxed now. Like any aspect of fitness, increasing your flexibility takes time and consistency but the efforts will be well worth it and feel great!
For more tips on stretching feel free to call or email Dr. Harry at Living Wellness!
Dr. Harry A. Derr III D.C.
Living Wellness Chiropractic
6420 Dobbin Road Suite A
Columbia MD 21045
443 319 5770
Dr. Harry is a former Division II college football player and is currently a national level competitor in the United States Powerlifting Federation. He has nearly two decades of personal training experience and has been living the chiropractic lifestyle for 25 years.
Thursday, January 12, 2012
Doing as I Say
Well, it's lunchtime and I'm thinking about our competition. People have started asking me what my "plan" is. So, in the spirit of putting my money where my mouth is, I've chosen to follow all of my own recommendations for the Weight Loss Challenge!
I visited 10 New Year's Resolutions for Your Body, Mind and Heart as discussed in yesterday's post and have given up all added sugars for today (no sodas or vitamin waters!), I am sitting with my abs contracted (8 minutes so far!) and have given up TV for the day. I actually enjoyed reading the post and will be pursuing something photography-related because of it!
I already use Noom to track my workouts, but I did download my Drinking Water App and am working hard to stay ahead of the curve - if you don't drink and note it every couple of hours, it will send you a nice "flushing" ringtone to remind you!!! LOL
Then I went to Joey's recommended BLOG and read all three entries - I ran with one of the sugggestions and made a list of 10 positive things about myself - that was actually quite uplifting! And now I've been sitting with my abs contracted for 22 minutes! So I'm feeling pretty good.
I hope the rest of the day progresses as nicely!
Ha - 33 minutes later (through editing and re-writes) and the abs are still in - now I don't want to let go! I highly recommend this challenge!
I visited 10 New Year's Resolutions for Your Body, Mind and Heart as discussed in yesterday's post and have given up all added sugars for today (no sodas or vitamin waters!), I am sitting with my abs contracted (8 minutes so far!) and have given up TV for the day. I actually enjoyed reading the post and will be pursuing something photography-related because of it!
I already use Noom to track my workouts, but I did download my Drinking Water App and am working hard to stay ahead of the curve - if you don't drink and note it every couple of hours, it will send you a nice "flushing" ringtone to remind you!!! LOL
Then I went to Joey's recommended BLOG and read all three entries - I ran with one of the sugggestions and made a list of 10 positive things about myself - that was actually quite uplifting! And now I've been sitting with my abs contracted for 22 minutes! So I'm feeling pretty good.
I hope the rest of the day progresses as nicely!
Ha - 33 minutes later (through editing and re-writes) and the abs are still in - now I don't want to let go! I highly recommend this challenge!
Wednesday, January 11, 2012
Challenge Week 1
WELCOME
Weight control is all about creating a lean lifestyle that you can live with forever. I am looking forward to creating such a plan for myself and sharing my journey with you all over the next 12 weeks. Check your mailbox every week for ideas on small changes that can add up to big calorie savings and healthy weight loss.
FOOD/NUTRITION
If you haven't selected your own diet plan, I'll share some hints and tips in this section every week. As we start out, it is important that we stay hydrated. Your goal this week should be to drink at least 8 glasses of water every day! Your first dietary change should be to look at healthier snacking options, pack healthful snacks for the times of day that you know you are typically hungry and can easily stray from your eating plan.
HEALTH/FITNESS
SSA's Office of the Medical Director recommends at least 150-300 minutes of moderate activity (brisk walking, slow biking, ballroom dancing, lawn mowing, etc) or 75-150 minutes of vigorous activity (running, swimming, power walking, aerobics, etc) per week for optimum health benefits.
Each week, I'll give you links to interesting and helpful sites to guide us on our journey! I love New Year's resolutions. I know they don't always stick around, but they give us a chance to re-invent a little piece of ourselves every year. Check out this great link from Active.com: 10 New Year's Resolutions for Your Body, Mind and Heart
WEEKLY CHALLENGE
Take a Hike - literally! I'm getting out before the snow hits us! This Saturday, I will be at Patapsco State Park (Hollofield Area) around 10am to hike the Old Ranger Trail. It is about 1.5 miles and I will be attempting to loop it twice - join me for all, or just part, of the walk! On Monday, be sure to go to the WLW site and comment on your hike!
APPS/BOOKS
These two apps are for the Droid, but I'm sure the iPhone has equivalents!
Introducing Noom: The All-In-One Weight Loss, Exercise and Food Tracking App
Drinking Water - water reminder app!
ADVICE
I asked my friend Joey, who runs a Christian-based Recovery Coaching Group, to help us with the problems of getting and staying motivated. He responded to me with a wonderful list of quotes and a blog link. I particularly liked this quote:
To put food and weight behind you, you will need to choose life. Choosing life means showing up with your full presence in the world. Permanent weight loss is the work of opening your heart to all that is good in you and in the world. It means living a life of gratitude. When you feel better, you eat better.
To get started on your journey, he suggest checking out this great blog found at eurofitllc.blogspot.com/search/label/Lifestyle
You can visit Joey at www.Trans4mationCoaching.com
Weight control is all about creating a lean lifestyle that you can live with forever. I am looking forward to creating such a plan for myself and sharing my journey with you all over the next 12 weeks. Check your mailbox every week for ideas on small changes that can add up to big calorie savings and healthy weight loss.
FOOD/NUTRITION
If you haven't selected your own diet plan, I'll share some hints and tips in this section every week. As we start out, it is important that we stay hydrated. Your goal this week should be to drink at least 8 glasses of water every day! Your first dietary change should be to look at healthier snacking options, pack healthful snacks for the times of day that you know you are typically hungry and can easily stray from your eating plan.
HEALTH/FITNESS
SSA's Office of the Medical Director recommends at least 150-300 minutes of moderate activity (brisk walking, slow biking, ballroom dancing, lawn mowing, etc) or 75-150 minutes of vigorous activity (running, swimming, power walking, aerobics, etc) per week for optimum health benefits.
Each week, I'll give you links to interesting and helpful sites to guide us on our journey! I love New Year's resolutions. I know they don't always stick around, but they give us a chance to re-invent a little piece of ourselves every year. Check out this great link from Active.com: 10 New Year's Resolutions for Your Body, Mind and Heart
WEEKLY CHALLENGE
Take a Hike - literally! I'm getting out before the snow hits us! This Saturday, I will be at Patapsco State Park (Hollofield Area) around 10am to hike the Old Ranger Trail. It is about 1.5 miles and I will be attempting to loop it twice - join me for all, or just part, of the walk! On Monday, be sure to go to the WLW site and comment on your hike!
APPS/BOOKS
These two apps are for the Droid, but I'm sure the iPhone has equivalents!
Introducing Noom: The All-In-One Weight Loss, Exercise and Food Tracking App
Drinking Water - water reminder app!
ADVICE
I asked my friend Joey, who runs a Christian-based Recovery Coaching Group, to help us with the problems of getting and staying motivated. He responded to me with a wonderful list of quotes and a blog link. I particularly liked this quote:
To put food and weight behind you, you will need to choose life. Choosing life means showing up with your full presence in the world. Permanent weight loss is the work of opening your heart to all that is good in you and in the world. It means living a life of gratitude. When you feel better, you eat better.
To get started on your journey, he suggest checking out this great blog found at eurofitllc.blogspot.com/search/label/Lifestyle
You can visit Joey at www.Trans4mationCoaching.com
Monday, January 9, 2012
Tim Tebow ...
HE JUST MIGHT HAVE THE ANSWERS
Whether you think Tim Tebow is a franchise quarterback or his talent is all hype, there are a couple of things about him that you have to respect: The way he lives his life, and his work ethic. That boy is the epitome of perseverance.
As I begin my New Year's Resolution Journey to lead dozens, or maybe just two, of my friends and family members into a healthier, happier version of themselves in 2012, I will take a page out of Tebow's book. I will work as hard as I can, I will believe in myself and I'll believe in my team ... and I will make a difference.
I might go 22 drives without a scoring play, but I will persevere and, eventually, we will celebrate our successes. Join me here for our 12 week Challenge to Wellness.
Whether you think Tim Tebow is a franchise quarterback or his talent is all hype, there are a couple of things about him that you have to respect: The way he lives his life, and his work ethic. That boy is the epitome of perseverance.
As I begin my New Year's Resolution Journey to lead dozens, or maybe just two, of my friends and family members into a healthier, happier version of themselves in 2012, I will take a page out of Tebow's book. I will work as hard as I can, I will believe in myself and I'll believe in my team ... and I will make a difference.
I might go 22 drives without a scoring play, but I will persevere and, eventually, we will celebrate our successes. Join me here for our 12 week Challenge to Wellness.
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