2010 A Time To Begin… Yet Again!

2010 A Time To Begin… Yet Again! Here we are at the beginning of a brand new year and perhaps wondering why we are thinking of the weight that we gained and the weight we want to lose one more time. How did it happen again? More than likely, we all know what really happened. It was called the ELP (Eating Like a Pig) holiday eating plan and possibly overindulging in alcohol, “the destroyer of willpower”.

We also might feel some disappointment about our holiday “moderation” plan going awry. Let’s take a different way of looking where you are now. Why not consider your level of high motivation to return to “normal” a great way to kick start your journey to getting and staying healthy for LIFE. You will be eating less, making better choices, exercising more (or starting to exercise), drinking less and sleeping more.

Most resolutions are long-forgotten in 6 months. Here is a better idea:

Buy a 12 month calendar with enough space to write in and plan the next year on a weekly basis. This plan needs to have a backup plan for missed workouts and traveling. If you are a beginner, start with exercise walking, l0 minutes a day. Add 10 countertop pushups and 10 chair sitdown/standups. Exercise 3 non-consecutive days a week. The idea is for you to create a habit through consistency. When you are ready, possibly every week or month, add 5 more minutes to the walk or 1-2 more reps to the exercises. If you don’t know where to start think about going to a gym or trainer for an evaluation or check out these websites for good tips on starting an exercise program:

http://www.americanheart.org/presenter.jhtml?identifier=528

http://www.mayoclinic.com/health/fitness/HQ00171

If you are already on a program, first get back into your consistent behavior of exercising. Once you have found your rhythm, add a new twist to your workout... Go to a different class, hire a trainer for 1-2 sessions, and walk to a new area with a friend or workout at home with a new DVD.

At the end of each month, re-evaluate your progress. Every workout and new activity is a big plus. Expand on your successes and look at your potential for improvement.

Ok, we are working out, so now can I eat what I want too? Well, some people do workout in order to eat, however if you are on a weight-loss plan, your eating choices will make or break it. 85% of weight-loss is a result of eating less than we use. It is a simple math problem. More calories in than we use, more fat is stored. Less calories in than we use, more fat is used.

The number one tool in successful weight loss is “writing it down”. Most of my clients don’t want to hear this, but it is the absolute truth. If you don’t really know, then how can you expect to see results quickly? If you don’t know the calories it takes for you to lose/gain/maintain your weight, in my experience, expected results will not happen... Why not gather the information you need, track it on a daily basis and make informed choices so you can get the results you want.

Here are two great websites to make it easy:

www.fitday.com www.calorieking.com

Here's a question from a fan that I feel could apply to all of us in 2010…

Dear Janis, I'm a writer, which means I spend long hours at the keyboard, ending up with a stiff neck and shoulders, not to mention "numb butt syndrome." When I'm on a roll, I often skip yoga or the gym because if I don't write them down in the moment, the words will disappear. So there are days when I'm sitting in one place for eight hours or more. Can you recommend quick (one- to two-minute) exercises to loosen up the shoulders and to get my blood flowing, besides the occasional bathroom break?

Anne

Dear Anne, Thank you for your question. I am sure your problem is shared by many who work on computers. “Getting on a roll” can keep us unaware of what we are feeling in our bodies, the discomfort, stiffness and pain we might be creating. So what’s the answer?
You need to take a micro break of 30-90 seconds every 30 minutes. You won’t have to leave your desk or your computer, but you do have to remember. One way is to set your alarm to go off every 30 minutes, add this link to your favorites and do these stretches performed sitting or standing.

Link…. http://www.youtube.com/watch?v=Uts1tLOfDfo&feature=related

Another great way to be reminded…Here is a great software package that will remind you by computer messaging and take you through your own custom “at your desk” workout….It is animated and fun. This program costs $3 a month. Check this out:

www.desk-trainer.com

Here are my suggestions for a microbreak...

Chest Expander: Take a big breath when you open your arms back and expand your chest next exhale forcibly when you bring your arms forward.

Hold 15 seconds, repeat 2 times.

Slump Corrector: Open your arms to 45 degrees, breathe in as you lean back and expand your chest, letting you back make an arch. Relax to straight up posture and exhale. Hold each stretch 15 seconds, repeat 2 times.

The Turtle: Corrects Forward Head Protrusion. Sit tall, move your chin in (as though you were a turtle going back into your house) and exhale. You will feel a stretch in the back of the neck. Hold l5 seconds, repeat 2 times.

Wishing you all a happy, healthy 2010. If you have questions, concerns or stories to tell, I would love to hear from you. Please email me: Janis@bodybyjanis