What if we were to loosen our grip on the word "Resolution" this year in favor of a new concept that actually stands to get us results? Introducing: SMARTER goals.
Yes these goals are intelligent - they include the plan in place to accomplish the desired outcome. What are SMARTER goals?
Specific
Measurable
Attainable
Realistic
Trackable/Time-Sensitive
Evaluate
Reevaluate
It's the difference between saying "I'm going to lose 15 pounds by summer" and saying:
"I'm going to lose 1/2 a pound a week by cutting out sweets at night and adding 2 3-mile runs to my routine each week between now and June 1st."
And the difference one month from now in saying "Only one pound! This isn't worth it! Where's the ice cream?!" and saying, "4 weeks and I'm down one pound instead of two. Do I need to start tracking what I'm eating to make sure I'm burning more calories than I'm consuming each week?"
Grab a friend this week and discuss your SMARTER goals. Evaluate together. Reevaluate together. And don't forget to pick out for yourselves some rewards!
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Thursday, December 29, 2011
Wednesday, November 30, 2011
Aim to Maintain: the MOTR Healthy Holidays Challenge!
So… red and green tin foil wrappers make chocolate consumption mandatory in the name of being festive, and a workout is hard to squeeze in on a day that already holds a preschool concert, dance recital, and family holiday gathering… all at the same time! I don’t know about you, but I’m finding it a little challenging to keep focused on health this month. How about a fun facebook contest to hold each other accountable?
Here’s how to participate:
Step 1: Record your weight on December 5th or whatever date you start. This is for your information only. Your goal is to earn points for healthy lifestyle activities and to maintain this weight over the next three weeks. (Let’s get real and save those weight loss goals for January!)
Step 2: Find the Facebook post announcing this contest and share with the world that you want in!
Step 3: Post a comment each weekend with your weekly points under the challenge check-in post. Watch for these December 9, 16 and 23.
Step 4: Post your total points the week after Christmas. Everyone who made it to 75 points will be entered in a drawing to win a MOTR prize pack including an embroidered gym bag and $50 MOTR gift certificate. Additional prize to our top scorer! MOTR coaches are welcome to participate. I will participate too, and if I win somebody owes me a prize. :)
Here’s how to get points! The following activities are all worth one point each:
10 minutes of cardiovascular exercise (this could be a brisk walk, gym machine, run outside, etc.)
10 minutes of strength training
5 servings of fruits and veggies in a day
Make it through a day without sweets.
8+ glasses of water in a day
7+ hours of sleep in a night
Add 10 points at the end if you maintained your weight!
Who’s in?! www.facebook.com/MomsAreOnTheRun
Here’s how to participate:
Step 1: Record your weight on December 5th or whatever date you start. This is for your information only. Your goal is to earn points for healthy lifestyle activities and to maintain this weight over the next three weeks. (Let’s get real and save those weight loss goals for January!)
Step 2: Find the Facebook post announcing this contest and share with the world that you want in!
Step 3: Post a comment each weekend with your weekly points under the challenge check-in post. Watch for these December 9, 16 and 23.
Step 4: Post your total points the week after Christmas. Everyone who made it to 75 points will be entered in a drawing to win a MOTR prize pack including an embroidered gym bag and $50 MOTR gift certificate. Additional prize to our top scorer! MOTR coaches are welcome to participate. I will participate too, and if I win somebody owes me a prize. :)
Here’s how to get points! The following activities are all worth one point each:
10 minutes of cardiovascular exercise (this could be a brisk walk, gym machine, run outside, etc.)
10 minutes of strength training
5 servings of fruits and veggies in a day
Make it through a day without sweets.
8+ glasses of water in a day
7+ hours of sleep in a night
Add 10 points at the end if you maintained your weight!
Who’s in?! www.facebook.com/MomsAreOnTheRun
Tuesday, August 2, 2011
Metabolism Magic
Why do 95% of dieters gain back the weight they lose, often ending up with more weight than they started with?
I believe this is primarily a result of failure to protect the metabolism during weight loss. When I work with women one-on-one who are tired of the weight cycling, my first priority is to help them build a better metabolic rate. This is not the fastest way to weight loss. In fact, it can slow down weight loss at times in favor of fat loss (preserving muscle). But fast weight loss is quickly regained because of the plummeting metabolic rate it causes. Here are just a few basic hints at turning your body into a more efficient fat-burning machine.
1. Lift weights (boot camp!).
This is the only way to avoid muscle loss while you lose weight; cardio is not enough. For every pound of muscle on your body you burn 30-50 calories a day. A pound of fat will get you 2. You will preserve as much muscle as you can during your weight loss by incorporating strength training into your workout 2-3 times a week. When you do lose the weight, the result will be a healthy body composition and a lean, tone physique instead of the infamous "skinny fat." As a trainer I have measured women of 125 pounds at 40% body fat. There is nothing healthy about this and I guarantee that woman does not feel attractive underneath her size 6 jeans.
2. Do not eat less.
Of course there may be situations where overeating is occurring and calorie reduction is needed. But often with women we see a trend of chronic low calorie dieting with plateaued weight loss well before a healthy goal is met. In general, when we reduce caloric consumption we decrease the metabolic rate, and when we increase caloric expenditure through exercise, we increase it. Weight loss is NOT as simple as "calories in, calories out." Focus on making healthier food choices instead of eating less. Consume nutrients your body will know how to use to repair cells and burn fat. Avoid sugar and all refined carbohydrates except for quick energy to prepare for or recover from a hard workout.
3. Exercise more.
This may be old wisdom, but there is a misunderstanding of the role of exercise in weight loss. Again, it's not just calories in, calories out. Avoiding a cookie for dessert is not "equal to" running 2 miles. Exercise increses oxygen in the body and creates a favorable environment for fat-burning all day long. Your metabolic rate will be higher for several hours following an exercise session.
4. Use intervals.
See previous blog :). You will have much better results in terms of fat-burning and fitness level with 30 minutes of intense intervals than a 6 mile steady pace run.
5. Eat often, and eat balanced.
Fuel your metabolic furnace by not going more than 2-3 hours without food. Choose balanced selections - protein and/or fats with your carbohydrates every time to reduce the insulin response. Insulin is not your friend when it comes to fat-burning.
6. Sleep!
More and more studies lately are looking at the effect of sleep deprivation on our waist lines and the results aren't pretty. Getting less than 7-8 hours a night appears to lower your metabolism and also increase caloric consumption.
7. Drink water.
Studies have shown that improving hydration levels increases metabolism. Water is the medium in which all metabolic reactions take place and "survival mode" is not a good place to be when you want your body to do the extra work of burning fat. Bonus tip: drink it cold! Just the work of your stomach heating it during digestion will cause a spike in your metabolic rate.
I believe this is primarily a result of failure to protect the metabolism during weight loss. When I work with women one-on-one who are tired of the weight cycling, my first priority is to help them build a better metabolic rate. This is not the fastest way to weight loss. In fact, it can slow down weight loss at times in favor of fat loss (preserving muscle). But fast weight loss is quickly regained because of the plummeting metabolic rate it causes. Here are just a few basic hints at turning your body into a more efficient fat-burning machine.
1. Lift weights (boot camp!).
This is the only way to avoid muscle loss while you lose weight; cardio is not enough. For every pound of muscle on your body you burn 30-50 calories a day. A pound of fat will get you 2. You will preserve as much muscle as you can during your weight loss by incorporating strength training into your workout 2-3 times a week. When you do lose the weight, the result will be a healthy body composition and a lean, tone physique instead of the infamous "skinny fat." As a trainer I have measured women of 125 pounds at 40% body fat. There is nothing healthy about this and I guarantee that woman does not feel attractive underneath her size 6 jeans.
2. Do not eat less.
Of course there may be situations where overeating is occurring and calorie reduction is needed. But often with women we see a trend of chronic low calorie dieting with plateaued weight loss well before a healthy goal is met. In general, when we reduce caloric consumption we decrease the metabolic rate, and when we increase caloric expenditure through exercise, we increase it. Weight loss is NOT as simple as "calories in, calories out." Focus on making healthier food choices instead of eating less. Consume nutrients your body will know how to use to repair cells and burn fat. Avoid sugar and all refined carbohydrates except for quick energy to prepare for or recover from a hard workout.
3. Exercise more.
This may be old wisdom, but there is a misunderstanding of the role of exercise in weight loss. Again, it's not just calories in, calories out. Avoiding a cookie for dessert is not "equal to" running 2 miles. Exercise increses oxygen in the body and creates a favorable environment for fat-burning all day long. Your metabolic rate will be higher for several hours following an exercise session.
4. Use intervals.
See previous blog :). You will have much better results in terms of fat-burning and fitness level with 30 minutes of intense intervals than a 6 mile steady pace run.
5. Eat often, and eat balanced.
Fuel your metabolic furnace by not going more than 2-3 hours without food. Choose balanced selections - protein and/or fats with your carbohydrates every time to reduce the insulin response. Insulin is not your friend when it comes to fat-burning.
6. Sleep!
More and more studies lately are looking at the effect of sleep deprivation on our waist lines and the results aren't pretty. Getting less than 7-8 hours a night appears to lower your metabolism and also increase caloric consumption.
7. Drink water.
Studies have shown that improving hydration levels increases metabolism. Water is the medium in which all metabolic reactions take place and "survival mode" is not a good place to be when you want your body to do the extra work of burning fat. Bonus tip: drink it cold! Just the work of your stomach heating it during digestion will cause a spike in your metabolic rate.
Wednesday, July 20, 2011
Nutrition Before & After Runs
What are the perfect foods to eat before and after a run?
Below are some general guidelines that may or may not be right for you. Some people do better with more or less carbohydrates in general; or with their pre-race meal earlier or later… do some experimenting with your workouts that don’t matter as much, so you can learn more about your body and be prepared to do what’s best for you come race day.
Before
A good carbohydrate meal ideally 2 hours in advance of the event is important for providing the energy you need to get through your race feeling good. This means no sleeping in race morning! Most people do okay good having finished the food by an hour in advance however you will still be digesting it during your run. Personally I like to finish eating about a half hour before, and this doesn’t bother my stomach as it may most people. Some examples of good pre-race foods are bananas (my favorite!), oatmeal, and whole grain bread with honey. For fluids, 8 oz of water 1-2 hours before the race, and another 8 oz in the 60-30 minutes before, are suggested amounts assuming you can make time for a pre-race potty break. Most of your hydration should be done in the days before – so stay hydrated at all times!
After
Once again you need adequate carbohydrate consumption afterwards to replace the energy you used up in the run. Sure it was nice to burn those calories, but if you don’t replace your glycogen stores shortly after your event, your workouts will suffer in the following week. Get the calories in right away in the first half hour after. Protein is important as well. Before the event you didn’t want or need them – they’re just harder to digest and may interfere with your performance. Afterwards, you need moderate protein to help start repairing those hard-working muscle cells. Here’s my plug for Olympia Granola bars – and not just because they are our sponsor! They really are the perfectly balanced post-race recovery food, with plenty of carbs and 9-10 g of protein per bar. Tasty too. Some other options are bread with peanut butter, fruit and nuts, or a protein shake with half a serving of protein powder. For fluid replacement consider a natural sports drink or coconut water immediately following the run.
Race Considerations
For a distance of 10k or longer, consider a carbo-loading regimen in the week before the race. This could be as simple as eating more complex carbohydrates in the 2 days before the event to store up energy, to a more advanced plan of depriving the muscles of carbs by eating extra protein at the beginning of the week such that your body more easily wants to soak up those carbs when they are available before the race. If you try the low-carb plan at the beginning of the week, be sure to increase your water intake as your body will lose water more easily. We will cover carbo-loading at depth more in the future - when we have more MOTR ready for their first marathon!
To sum up -
Carbs before, carbs and protein after (moderate fat consumption after is fine as well), and experiment with your workouts so that you know how your body will react for races.
Below are some general guidelines that may or may not be right for you. Some people do better with more or less carbohydrates in general; or with their pre-race meal earlier or later… do some experimenting with your workouts that don’t matter as much, so you can learn more about your body and be prepared to do what’s best for you come race day.
Before
A good carbohydrate meal ideally 2 hours in advance of the event is important for providing the energy you need to get through your race feeling good. This means no sleeping in race morning! Most people do okay good having finished the food by an hour in advance however you will still be digesting it during your run. Personally I like to finish eating about a half hour before, and this doesn’t bother my stomach as it may most people. Some examples of good pre-race foods are bananas (my favorite!), oatmeal, and whole grain bread with honey. For fluids, 8 oz of water 1-2 hours before the race, and another 8 oz in the 60-30 minutes before, are suggested amounts assuming you can make time for a pre-race potty break. Most of your hydration should be done in the days before – so stay hydrated at all times!
After
Once again you need adequate carbohydrate consumption afterwards to replace the energy you used up in the run. Sure it was nice to burn those calories, but if you don’t replace your glycogen stores shortly after your event, your workouts will suffer in the following week. Get the calories in right away in the first half hour after. Protein is important as well. Before the event you didn’t want or need them – they’re just harder to digest and may interfere with your performance. Afterwards, you need moderate protein to help start repairing those hard-working muscle cells. Here’s my plug for Olympia Granola bars – and not just because they are our sponsor! They really are the perfectly balanced post-race recovery food, with plenty of carbs and 9-10 g of protein per bar. Tasty too. Some other options are bread with peanut butter, fruit and nuts, or a protein shake with half a serving of protein powder. For fluid replacement consider a natural sports drink or coconut water immediately following the run.
Race Considerations
For a distance of 10k or longer, consider a carbo-loading regimen in the week before the race. This could be as simple as eating more complex carbohydrates in the 2 days before the event to store up energy, to a more advanced plan of depriving the muscles of carbs by eating extra protein at the beginning of the week such that your body more easily wants to soak up those carbs when they are available before the race. If you try the low-carb plan at the beginning of the week, be sure to increase your water intake as your body will lose water more easily. We will cover carbo-loading at depth more in the future - when we have more MOTR ready for their first marathon!
To sum up -
Carbs before, carbs and protein after (moderate fat consumption after is fine as well), and experiment with your workouts so that you know how your body will react for races.
Wednesday, July 6, 2011
Beat the Heat: Tips for running when it's HOT!
It’s the heat more than the increase in the interval schedule that’s making our workouts real tough these days! Here are some tips for making it through during these hottest days of summer.
1. Safety first: If the heat index (temperature combined with humidity) is over 100, choose to exercise indoors.
2. Lower your expectations. Change your goal for the day – maybe just to finish the workout! Understand that every 5 degree increase in temp can lower your pace by 20-30 seconds a mile.
3. Drink extra water – consider bringing a water bottle with you during your workout, but especially be drinking a lot the day of/day before to get yourself extra hydrated. Cold water is more beneficial in these temps than room temperature water. Also, help drop your core temperature by pouring water on your head!
4. Be willing to alter your workouts – it’s okay to do more cross-training (swimming! water running!) and less running…when you do run, head out earlier in the morning or later in the evening. Sunrise is best.
5. Consider adding a sports electrolyte drink for a little more energy. Choose a natural brand that does not contain artificial flavors or colors such as Recharge or Y Water. Also check out some of the online recipes available to make your own.
6. Clothing: wear a visor and/or a sweat band; a hat will not allow the heat to escape your head. Wear performance materials that wick sweat away from the body rather than cotton.
7. Embrace your chance to soak up some vitamin D by choosing only moderate protection sunscreen made from natural ingredients such as titanium dioxide and zinc oxide. Chemical sunblocks will increase your risk of skin cancer. There are many acceptable choices available at your local natural foods store; check out bronze sponsor Fresh & Natural for a great selection.
8. Get creative to stay cool: here are some tips I found in Runner’s World, definitely on the creative side!
Miami Ice: Steve Brookner of the Bikila Athletic Club in Miami came up with this idea while running the marathon leg of Ironman Arizona. "They had thin sponges at each aid station," he says. "So I took one and grabbed a couple of ice cubes." He put the cubes on top of the sponge, then put his hat on over both. As the ice melted into the sponge, it created a cool spot on his head and a nice trickle of water running down his neck.
The Tucson Cold Cap: Randy Accetta, president of the Southern Arizona Roadrunners and a 1996 Olympic Trials marathoner, keeps his head cool in the extreme heat of Tucson with his "cold cap." "I'll soak a baseball cap in water and put it in the fridge for at least 30 minutes or overnight before a morning run," he says. "An old baseball cap retains the moisture longer than the new technical hats."
The Badwater Bandanna: For years, Denise Jones puzzled over the best way to keep the competitors in the Badwater Ultramarathon cool. Finally, Jones--considered the "dean" of Badwater aid-station volunteers--came up with the answer: Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line, just below one tip of the bandanna. Then roll it up "like a burrito," and tie it around your neck. "We've found that this is the best way to keep runners cool," she says. "It feels wonderful.
1. Safety first: If the heat index (temperature combined with humidity) is over 100, choose to exercise indoors.
2. Lower your expectations. Change your goal for the day – maybe just to finish the workout! Understand that every 5 degree increase in temp can lower your pace by 20-30 seconds a mile.
3. Drink extra water – consider bringing a water bottle with you during your workout, but especially be drinking a lot the day of/day before to get yourself extra hydrated. Cold water is more beneficial in these temps than room temperature water. Also, help drop your core temperature by pouring water on your head!
4. Be willing to alter your workouts – it’s okay to do more cross-training (swimming! water running!) and less running…when you do run, head out earlier in the morning or later in the evening. Sunrise is best.
5. Consider adding a sports electrolyte drink for a little more energy. Choose a natural brand that does not contain artificial flavors or colors such as Recharge or Y Water. Also check out some of the online recipes available to make your own.
6. Clothing: wear a visor and/or a sweat band; a hat will not allow the heat to escape your head. Wear performance materials that wick sweat away from the body rather than cotton.
7. Embrace your chance to soak up some vitamin D by choosing only moderate protection sunscreen made from natural ingredients such as titanium dioxide and zinc oxide. Chemical sunblocks will increase your risk of skin cancer. There are many acceptable choices available at your local natural foods store; check out bronze sponsor Fresh & Natural for a great selection.
8. Get creative to stay cool: here are some tips I found in Runner’s World, definitely on the creative side!
Miami Ice: Steve Brookner of the Bikila Athletic Club in Miami came up with this idea while running the marathon leg of Ironman Arizona. "They had thin sponges at each aid station," he says. "So I took one and grabbed a couple of ice cubes." He put the cubes on top of the sponge, then put his hat on over both. As the ice melted into the sponge, it created a cool spot on his head and a nice trickle of water running down his neck.
The Tucson Cold Cap: Randy Accetta, president of the Southern Arizona Roadrunners and a 1996 Olympic Trials marathoner, keeps his head cool in the extreme heat of Tucson with his "cold cap." "I'll soak a baseball cap in water and put it in the fridge for at least 30 minutes or overnight before a morning run," he says. "An old baseball cap retains the moisture longer than the new technical hats."
The Badwater Bandanna: For years, Denise Jones puzzled over the best way to keep the competitors in the Badwater Ultramarathon cool. Finally, Jones--considered the "dean" of Badwater aid-station volunteers--came up with the answer: Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line, just below one tip of the bandanna. Then roll it up "like a burrito," and tie it around your neck. "We've found that this is the best way to keep runners cool," she says. "It feels wonderful.
Saturday, March 26, 2011
Kid-friendly veggies: Pumpkin or Squash Muffins
This is a continuation of a facebook discussion on the Premier Physique page. Ideas for getting kids to eat more veggies!
Here's a recipe I just tried from a friend and my kids loved them: 2 cups oats, 1 cup liquid coconut oil, grapeseed or other healthy oil, 2 cups of organic non-homogenized milk, 1 cup Rapadura whole unrefined cane sugar, a can of pumpkin (or use squash!), teaspoon vanilla and 2 organic eggs. Dry mix: 2 cups flour (I use a gluten-free coconut blend, another good option would be organic white whole wheat flour), 1 teaspoon baking soda, 1 teaspoon baking powder, 1 teaspoon sea salt, and a few teaspoons flax. Mix dry into wet stuff. Then add about a tablespoon of cinnamon and 2 tablespoons of pumpkin pie seasoning. Then mix in: dried cranberries, organic chocolate chips and/or nuts. Bake at 350 for about a half hour, maybe less.
My kids loved them and want to make them again tonight! Last time was pumpkin so tonight it's squash muffins.
Here's a recipe I just tried from a friend and my kids loved them: 2 cups oats, 1 cup liquid coconut oil, grapeseed or other healthy oil, 2 cups of organic non-homogenized milk, 1 cup Rapadura whole unrefined cane sugar, a can of pumpkin (or use squash!), teaspoon vanilla and 2 organic eggs. Dry mix: 2 cups flour (I use a gluten-free coconut blend, another good option would be organic white whole wheat flour), 1 teaspoon baking soda, 1 teaspoon baking powder, 1 teaspoon sea salt, and a few teaspoons flax. Mix dry into wet stuff. Then add about a tablespoon of cinnamon and 2 tablespoons of pumpkin pie seasoning. Then mix in: dried cranberries, organic chocolate chips and/or nuts. Bake at 350 for about a half hour, maybe less.
My kids loved them and want to make them again tonight! Last time was pumpkin so tonight it's squash muffins.
Tuesday, December 14, 2010
Win Over Weight Gain: Top 10 Tips for your Holidays
Don't let the stress of the season or the office party sweets derail your plans to achieve a healthy weight this month. Get a plan in place and stay on track! The tips below will help you do just that.
Aim to Maintain
It’s not just all the sweets - even busyness and stress are enemies to your weight loss efforts. Set yourself up for success by setting the goal to maintain your weight this month, knowing you can kick into a higher gear January 1st!
Don’t Arrive Hungry
Don’t attempt that office Christmas party on an empty stomach! Plan ahead and fill up on healthy choices before you go. When you arrive, have a full glass of water first before indulging. Water is a great appetite suppressant, and sometimes when you think you are hunger you really are just thirsty.
Just Say No
Even adults struggle with peer pressure at holiday parties. Especially women, who struggle with guilt knowing how much time went into that special dish. Offer a polite “It looks delicious but I’ll pass, thank you.” The only one being rude would be the person who pushes you after that answer.
Keep your Healthy Habits Intact
Focus on what you CAN control this season, keeping your usual healthy habits in place. For example, you can still make sure you have a balanced breakfast every day rich in protein, healthy carbs and fiber. You can plan ahead and bring healthy snacks with you so you don’t get hungry enough to just eat whatever junk is handy.
Walk the Mall
Online shopping has only reduced our calorie expenditure over the holiday season. Why not head to the mall, park in the back of the lot where it’s easy to find a spot, and if your shopping’s all done you can just enjoy the sights and sounds of the season – or laugh at all the stressed out shoppers and be glad you’re done!
Pick your Poison
Don’t deny yourself of ALL of your usual treats this time of year. Decide which of your favorites are really worth it, and feel good about passing up the rest.
Slash your Serving Size
Next time you’re loading up your plate, think twice before taking your usual portion. Why not tell yourself “take ¾” and see whether you really do need to go back for a second helping.
Pass it on
Don’t feel like you have to consume every edible gift that comes your way. Share it with a neighbor, bring it to a homeless shelter, food bank, or any other place that would appreciate it. But please, spare your friends who are also trying to lose weight!
Ask Santa!
You aren’t likely to get a gift that says you need to lose a few… unless you ask. Stay motivated this season by requesting personal training gift certificates, a fitness class or piece of exercise equipment will motivate you for the new year.
Have your Plan in Place
Be motivated by knowing how you will once again march ahead towards those goals once the New Year hits. Moms On The Run offers Fitness, Fun & Friendship through great classes this January! Beat the cold and melt the pounds with Kate, Shannon and Stephanie.
Aim to Maintain
It’s not just all the sweets - even busyness and stress are enemies to your weight loss efforts. Set yourself up for success by setting the goal to maintain your weight this month, knowing you can kick into a higher gear January 1st!
Don’t Arrive Hungry
Don’t attempt that office Christmas party on an empty stomach! Plan ahead and fill up on healthy choices before you go. When you arrive, have a full glass of water first before indulging. Water is a great appetite suppressant, and sometimes when you think you are hunger you really are just thirsty.
Just Say No
Even adults struggle with peer pressure at holiday parties. Especially women, who struggle with guilt knowing how much time went into that special dish. Offer a polite “It looks delicious but I’ll pass, thank you.” The only one being rude would be the person who pushes you after that answer.
Keep your Healthy Habits Intact
Focus on what you CAN control this season, keeping your usual healthy habits in place. For example, you can still make sure you have a balanced breakfast every day rich in protein, healthy carbs and fiber. You can plan ahead and bring healthy snacks with you so you don’t get hungry enough to just eat whatever junk is handy.
Walk the Mall
Online shopping has only reduced our calorie expenditure over the holiday season. Why not head to the mall, park in the back of the lot where it’s easy to find a spot, and if your shopping’s all done you can just enjoy the sights and sounds of the season – or laugh at all the stressed out shoppers and be glad you’re done!
Pick your Poison
Don’t deny yourself of ALL of your usual treats this time of year. Decide which of your favorites are really worth it, and feel good about passing up the rest.
Slash your Serving Size
Next time you’re loading up your plate, think twice before taking your usual portion. Why not tell yourself “take ¾” and see whether you really do need to go back for a second helping.
Pass it on
Don’t feel like you have to consume every edible gift that comes your way. Share it with a neighbor, bring it to a homeless shelter, food bank, or any other place that would appreciate it. But please, spare your friends who are also trying to lose weight!
Ask Santa!
You aren’t likely to get a gift that says you need to lose a few… unless you ask. Stay motivated this season by requesting personal training gift certificates, a fitness class or piece of exercise equipment will motivate you for the new year.
Have your Plan in Place
Be motivated by knowing how you will once again march ahead towards those goals once the New Year hits. Moms On The Run offers Fitness, Fun & Friendship through great classes this January! Beat the cold and melt the pounds with Kate, Shannon and Stephanie.
Tuesday, July 27, 2010
Water Wisdom, part 2
Go Cold
Yes, the temperature really matters! Drinking cold water not only burns more calories as your body processes it, but can enhance your performance as well. Studies show exercisers choosing cold water can workout longer than those drinking warm. This is likely because cold drinks lower the body temperature, decreasing one's perceived exertion. A quick way to grab a cold drink heading out for your workout is to freeze half a bottle ahead of time and then grab it from the freezer and top it off.
Be Smart about Sports Drinks
Experts typically say that sports drinks for athletes are not necessary for workouts less than an hour. That doesn't mean they can't be of benefit for a different population when it comes to beginners who are having a tough time getting through the workout. It's all about the intensity. If you feel like you need a little extra energy boost, try a little sports drink right before and even after if you need help recovering. What I like to do is just put a little bit in some water. Try different dilutions to see what works for you, I am just fine with mostly water. Don't be concerned about a few extra carbs/calories...your abillity to have a better, more effective workout will pay off in the calorie department.
Caution: MOST sports drinks are junk! I am not a fan of Gatorade, Powerade, any of the main brands. Your body can do without the artificial colors, flavors, sweeteners, and processed sugars. Try an organic brand instead. I like Recharge by R.W. Knudsen, which comes in similar flavors as the main brands,and costs even less if you buy it in bulk on Amazon.
http://www.amazon.com/R-W-Knudsen-Recharge-32-Ounce-Bottles/dp/B001HTGAL6
I also love Y Muscle Water. That's the funny-shaped bottle people ask me about some times. :)
http://www.amazon.com/Muscle-Water-9-Ounce-Bottles-Pack/dp/B0011S6FW2/ref=sr_1_3?ie=UTF8&s=grocery&qid=1280272324&sr=1-3
Yes, the temperature really matters! Drinking cold water not only burns more calories as your body processes it, but can enhance your performance as well. Studies show exercisers choosing cold water can workout longer than those drinking warm. This is likely because cold drinks lower the body temperature, decreasing one's perceived exertion. A quick way to grab a cold drink heading out for your workout is to freeze half a bottle ahead of time and then grab it from the freezer and top it off.
Be Smart about Sports Drinks
Experts typically say that sports drinks for athletes are not necessary for workouts less than an hour. That doesn't mean they can't be of benefit for a different population when it comes to beginners who are having a tough time getting through the workout. It's all about the intensity. If you feel like you need a little extra energy boost, try a little sports drink right before and even after if you need help recovering. What I like to do is just put a little bit in some water. Try different dilutions to see what works for you, I am just fine with mostly water. Don't be concerned about a few extra carbs/calories...your abillity to have a better, more effective workout will pay off in the calorie department.
Caution: MOST sports drinks are junk! I am not a fan of Gatorade, Powerade, any of the main brands. Your body can do without the artificial colors, flavors, sweeteners, and processed sugars. Try an organic brand instead. I like Recharge by R.W. Knudsen, which comes in similar flavors as the main brands,and costs even less if you buy it in bulk on Amazon.
http://www.amazon.com/R-W-Knudsen-Recharge-32-Ounce-Bottles/dp/B001HTGAL6
I also love Y Muscle Water. That's the funny-shaped bottle people ask me about some times. :)
http://www.amazon.com/Muscle-Water-9-Ounce-Bottles-Pack/dp/B0011S6FW2/ref=sr_1_3?ie=UTF8&s=grocery&qid=1280272324&sr=1-3
Tuesday, July 6, 2010
Be Water-Wise
It often takes this intense heat for the importance of proper hydration to really hit home. I know after my run tonight it was quite evident I missed the mark today!
Proper intake throughout your day is just as important as the H2O you down right before and after your run. Hydration is important for your health, metabolism and energy level. The amount that most women need is approximately their weight divided by 2 (in ounces). Any caffeinated or alcoholic drinks increase this need due to their diuretic effect, and any exercise sessions increase your requirements by about 8 ounces per intense 15 minutes.
Non-alcoholic and non-caffeinated drinks are not the only thing that count towards this total. If your diet is high in fruits and vegetables you can reduce the liquid consumption, as fruits and veggies on average are 80% water.
Hydration is important for performance as well. Studies show dehydrated runners run significantly slower. Dehydration drops your blood volume, forcing your heart to beat faster, making it hard to keep up with the aerobic demands of running.
So what about right before you head out?
Drink 8-16 ounces 1-2 hours beforehand. If you didn't quite plan that well in advance, drink 4-8 ounces 15-30 minutes in advance.
Stay tuned for more hydration tips, including advice on water temperature and sports drinks.
Proper intake throughout your day is just as important as the H2O you down right before and after your run. Hydration is important for your health, metabolism and energy level. The amount that most women need is approximately their weight divided by 2 (in ounces). Any caffeinated or alcoholic drinks increase this need due to their diuretic effect, and any exercise sessions increase your requirements by about 8 ounces per intense 15 minutes.
Non-alcoholic and non-caffeinated drinks are not the only thing that count towards this total. If your diet is high in fruits and vegetables you can reduce the liquid consumption, as fruits and veggies on average are 80% water.
Hydration is important for performance as well. Studies show dehydrated runners run significantly slower. Dehydration drops your blood volume, forcing your heart to beat faster, making it hard to keep up with the aerobic demands of running.
So what about right before you head out?
Drink 8-16 ounces 1-2 hours beforehand. If you didn't quite plan that well in advance, drink 4-8 ounces 15-30 minutes in advance.
Stay tuned for more hydration tips, including advice on water temperature and sports drinks.
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