Wednesday, March 5, 2008
10 Tips To Keep You Exercising

1. Always exercise on Monday. Starting the week on the right foot makes it easier to stick to your plan.


2. Never skip exercising for two days in a row. You
can skip a day, but the next day, you must exercise no matter how
inconvenient. This rule dramatically increased the number of times I
exercise over the course of a month.


3. Remember, exercise GIVES energy. If you feel too
tired to exercise, remember that exercise boosts energy. It took me a
long time to notice that I’d drag myself to the gym, work out for forty
minutes, and leave feeling far more energetic than when I went in.


4. Any work-out “counts.” Give yourself credit for
the least effort. My father, a runner, always said that all he had to
do was put on his running shoes and close the door behind him. Why does
this work? Because if I know I can quit after five minutes, I get
started—and once I start, I usually follow through with my usual
routine. Getting out the door is by FAR the toughest part.


5. You don’t have to shower. One problem—mostly for
women—is that taking a shower can take too much time. Look for exercise
like strength-training, yoga, or walking, that don’t make you sweaty.


6. Throw money at the problem. Spend more to go to
a more convenient gym, or to get an iPod, or to work with a trainer.
Exercise pays off BIG in your quality of life, so this is a place to
splurge.


7. Don’t set the bar too high. I have a friend who
thinks it’s not worth exercising unless she’s training for a marathon –
and so she never exercises. She’d be better off going for a one-mile
run five times a week.


8. Don’t kid yourself. Belonging to a gym doesn’t
mean that you go to the gym. Having been in good shape in college
doesn’t mean you’re in good shape today. Be honest about what your
habits really are now.


9. You have time. Just take a twenty-minute walk. If you can’t do more, do that! Just a twenty-minute walk will really pay off.


10. Exercise for SANITY not VANITY. I find it more
motivating to think about the fact that exercise is going to make me
feel happier, calmer, and more energetic, right now, rather than to
think about vaguer long-term benefits, like strengthened immunity or
longer life. It’s not clear that exercise has much impact on weight
loss, so don’t be give up when the pounds don’t fall off. It’s worth
doing for so many other reasons.

Full Article



Thursday, February 14, 2008
Artificial Sweetner Makes You Fat
WASHINGTON - Using an artificial, no-calorie sweetener rather than sugar may make it tougher, not easier, to lose weight, U.S. researchers said Sunday.

Scientists at Purdue University in West Lafayette, Indiana, studied rats that were fed food with the artificial sweetener saccharin and rats fed food with glucose, a natural sugar.

Full Story

Which is also what my nutritionist has been working with me on for the last month or so. Giving up my sweetners. Which go in the coffee, tea, crystal lite, basically all the drinks. She says they make you crave more and more sugars. Additionally she said artificial sweetners are treated the same insulin wise as regular sugars, so it's not helping regulation my metabolism or keep my blood sugar on an even keel.

She recommends switching to stevia, since it is also non caloric, but also rates a big fat zero on the glycemic index.

This weekend we are going out of town and had already planned on stopping by the nearest whole foods to stock up on some supplies. So now we are adding stevia to that list. I'll let you know how it goes.


Thursday, February 7, 2008
Hello Size 18's!!!
The other day I was online at Coldwater Creek and they were having a huge sale, tons of things for under $10.00. So I went ahead and ordered a few pairs of slacks in a size 18, and a couple of XL tops. I figured if they got here and they were snug then it would be even more motivation to eat clean and workout harder.

This morning they arrived and everything fits perfectly. The slacks are just right (well one pair is a bit big in the thighs), and the tops fit lovely.

I am so jazzed I can't believe it. 18!!!!!! XL (with no numbers in front of it). Holy Moly!

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Monday, February 4, 2008
Interesting Article
Wouldn’t you just love it if your body decided to burn fat and calories on its own?

It can:
1. Exercise in short, intense bursts (interval training) for effective fat burning after exercise.
2. Increase the amount of resistance/strength/weight training you do, to build more lean muscle. Muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.
And of course, for best results:
3. Chill on the amount of food you are eating.

Technically:
1. Our bodies are built to survive, so when you exercise for long periods of time (often and consistently) your body thinks it needs to hold on to fat for energy. Doing short (12-15 minute), intense exercise sessions builds strength and burns calories, but not fat, so it “feels safe” using fat stores for energy after exercise.
2. Resistance training (using extra weight) helps build lean muscle mass (and strong bones), and muscle burns more calories than fat.
3. If you are obsessing over things like fat grams and not eating a nutritious diet, your body will reserve energy (store fat) to survive.

Realistically:
1. Varying your exercise is the most effective and efficient way to stay lean and healthy. You must do some longer exercise to build cardiovascular endurance, burn lots of calories, and yes, even burn fat during exercise - your body will not click in to “save” mode unless you exercise for long periods of time, regularly and often.
2. You must do resistance training in order to build muscle and strong bones.
3. Nobody wants to exercise more - and we don’t want to train our bodies to need more exercise to stay fit. So exercise efficiently – two short, very intense (relative to your level of fitness) training sessions weekly, like a 15-minute fast run/walk or fast cycling sprint intervals, and two moderately long, moderately intense sessions (30-45 minutes) of strong walking, cycling, or yoga, with one long day (60-90 minutes) of a moderately paced walk/hike. That’s a great five-day/week training schedule.
4. Instead of adding more days to your workout schedule, add a weighted vest to your training. I have said this before, but this is the most efficient way that I know of to build muscle while burning calories. For more information, go to http://www.walkvest.com/.
5. Eat moderately - stop counting fat grams and calories and look at how much food is on your plate! And eat more nutritiously by eating foods that are natural and unprocessed.


Friday, February 1, 2008
Mississippi to Refuse Restaurant Service To The Obese?
I found this via Sparky Girl's Low Carb Blog:

HOUSE BILL NO. 282
AN ACT TO PROHIBIT CERTAIN FOOD ESTABLISHMENTS FROM SERVING FOOD TO ANY PERSON WHO IS OBESE, BASED ON CRITERIA PRESCRIBED BY THE STATE DEPARTMENT OF HEALTH; TO DIRECT THE DEPARTMENT TO PREPARE WRITTEN MATERIALS THAT DESCRIBE AND EXPLAIN THE CRITERIA FOR DETERMINING WHETHER A PERSON IS OBESE AND TO PROVIDE THOSE MATERIALS TO THE FOOD ESTABLISHMENTS; TO DIRECT THE DEPARTMENT TO MONITOR THE FOOD ESTABLISHMENTS FOR COMPLIANCE WITH THE PROVISIONS OF THIS ACT; AND FOR RELATED PURPOSES.

BE IT ENACTED BY THE LEGISLATURE OF THE STATE OF MISSISSIPPI:
SECTION 1. (1) The provisions of this section shall apply to any food establishment that is required to obtain a permit from the State Department of Health under Section 41-3-15(4)(f), that operates primarily in an enclosed facility and that has five (5) or more seats for customers.
(2) Any food establishment to which this section applies shall not be allowed to serve food to any person who is obese, based on criteria prescribed by the State Department of Health after consultation with the Mississippi Council on Obesity Prevention and Management established under Section 41-101-1 or its successor. The State Department of Health shall prepare written materials that describe and explain the criteria for determining whether a person is obese, and shall provide those materials to all food establishments to which this section applies. A food establishment shall be entitled to rely on the criteria for obesity in those written materials when determining whether or not it is allowed to serve food to any person.
(3) The State Department of Health shall monitor the food establishments to which this section applies for compliance with the provisions of this section, and may revoke the permit of any food establishment that repeatedly violates the provisions of this section.
SECTION 2. This act shall take effect and be in force from and after July 1, 2008.

H. B. No. 282 *HR03/R51*
08/HR03/R51
PAGE 2 (RF\LH)
ST: Food establishments; prohibit from serving
food to any person who is obese.

PDF Version

This is scary on so many levels

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Bah
I've been feeling really good lately even though my weekly losses aren't quite as big as they have been in the past.

Last night I made adobo and rice for dinner, and for the first time in a couple months got a miserable case of the foamies/vomiting. I can't believe I used to get that feeling a couple of times a day! It definately makes me appreciate the progress I have made.

Last night was my first meeting with the therapist and it went really well. I really like her and we are going to be meeting weekly until things settle down a bit.


My exercise up until this week has been really good, this week I have slacked off a bit due to fighting off a cold, but am starting to be able to breathe again so I should be back at the gym this weekend.

Yay


Friday, January 25, 2008
11 Tips to Increase Your Metabolism
Eat Enough:
Eat More Frequently:
Eat Breakfast:
Eat More Protein:
Eat More Fiber:
Weight Train:
Build your Muscles:
Work your Legs:
Do more High Intensity Cardio:
Avoid Booze:
Increase your Incidental Physical Activity:

Read the full article

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