FORM Fitness

3/29/10: Eating Habits

Working out hard but hit a weight-loss plateau lately? Your eating habits may be to blame! By incorporating just a few simple adjustments into your daily food routines, you can make a major difference on the scale:

ISSUE Cleaning Your Plate: Growing up, we were taught that we needed to “clean our plate” or that we couldn’t have dessert until we finished our [insert unpleasant food item here]. This concept of finishing everything on your plate has been drilled into our brain from an early age, which explains why we rely on external cues to determine how much we should eat. WHY IT’S A PROBLEM Now, with portion sizes bigger than ever, finishing your plate is almost a Herculean task. Yet we rise to the occasion day after day, eating well past our point of being full at almost every meal. This results in tons of excess calories a day that our bodies don’t need, and therefore save for later (as fat). SOLUTION Think of your ability to monitor your level of “fullness” as a muscle that has atrophied. After years of disuse, we need to retrain that “muscle” to work properly. Have regular check-ins with your body throughout your meal and ask yourself, “Am I still hungry?” If the answer is yes, by all means keep eating. But if the answer is no, run don’t walk away from the fork.

ISSUE Skipping Breakfast (or any meal): If you’re trying to lose weight, the fewer meals you have the better, right? Wrong! Skipping a meal, especially breakfast, will only make you hungrier later and more likely to over-eat. WHY IT’S A PROBLEM Think back to the last time you missed breakfast. By the time lunch rolled around, you were probably so hungry that you ate the first thing you came across, regardless of the calorie count or nutritional value of the food. Then, after inhaling everything in sight at lunch, you decided to skip dinner to make up for it. However, around 7 or 8 pm you’re so hungry you wind up eating an entire pint of ice cream. Making a habit of this yo-yo food cycle is bad for your waistline and your metabolism. SOLUTION Don’t skip any meals! In fact, make small (and healthy!) in-between meal snacks a regular part of your routine. Eating smaller portions more frequently throughout the day will prevent regular pig-out sessions. Speaking of snacks…

ISSUE Mindless Snacking: So you’ve really taken the last tip to heart. You have a snack on your way to the office, on your way to an afternoon meeting and while watching your favorite TV show at night. Before you know it, you’ve successfully added an extra 1000 calories to your diet (and a couple of pounds to your midsection). WHY IT’S A PROBLEM Aside from the obvious extra pounds, all of that distracted snacking is robbing you of the best part of eating: enjoyment! Lack of satisfaction is what derails most healthy eating plans. Eating while you watch TV, talk on the phone, or do anything else that requires most of your attention will prevent you from savoring your food and leave you feeling cheated. Feeling like you’re missing out will then lead to over-eating or even a junk food relapse. SOLUTION Have a seat, preferably at a table with actual silverware, and enjoy your meals. Be aware while you eat, even if it’s just an afternoon snack. Take the time to savor every bite and you’ll be surprised how satisfied you’ll feel afterwards. This will also help you stop eating as soon as you’re full and leave you feeling fuller with less food.

Incorporating one or all of these small changes into your daily life will dramatically affect your relationship with food and the numbers on the scale. Get started today and find your satisfaction.

3/7/10: The Mind-Body Connection

We’re all aware of the wonders that regular exercise can do for your body. Exercise is the key to many things such as achieving or maintaining a healthy weight, improving your cholesterol profile, and reducing the risk of heart disease. In addition to all of the benefits for your body, there are also many brain-boosting advantages of regular workouts that we don’t often think about. Some recent studies are even showing that consistent sweat sessions can actually lead to brain growth, particularly the hippocampus which is the memory and learning control center of the brain. As if that reason isn’t enough, here are some more interesting brain-health benefits of exercise:

-Even just 30 minutes of mild to moderate exercise can sharpen your thinking skills for as much as an hour after you finish the workout. TIP #1: Use part of your lunch hour to squeeze in some exercise. Even a walk around the block will help you beat post-lunch sleepiness and be more productive during the second half of your day.

-Aerobic exercise can improve memory and problem-solving skills, especially if you increase the intensity of the workout. TIP #2: Plan a workout session before an important exam or a project meeting at work and reap the rewards of a sound mind.

-Studies have shown that the “positive stress” of exercise can lead to an elevated mood that can last for up to 12 hours after you’re finished working out. Essentially, exercise trains your mind to handle daily stressors more effectively. TIP #3: If you’re dealing with extra stressors in your life, whether it’s a looming deadline at work or issues in your personal life, make sure to hit the gym more often. Between helping you cope better and improving your ability to solve problems, you may even resolve the issue while you’re on the treadmill!

These are only a few examples of the latest research describing the strong connection between mind, body, and exercise. If these examples haven’t made you lace up your running shoes and hit the pavement already, consider this: during this time of economic hardship, if something as simple as 90 minutes of total cardio each week can lead to more productivity at work and make you feel better at the same time, what are you waiting for?

Check out this article for more information: Brain-Boosting Benefits of Cardio

2/10/10: Motivation

It’s gut check time! New Years Resolutions have come and gone, and it’s that fateful hour that will determine if you’ll stick to your program for the long term. If you’re struggling to stay consistent lately or just looking for a way to mix it up, check out some of these helpful tips to keep you motivated and moving towards your goals.

-Make a specific, health-related goal for your exercise program. Regain control of your cholesterol or blood sugar levels. Aim to lower your LDL by 20 points and raise your HDL (good cholesterol) by 5 points, for example. Regular exercise and a healthy diet can also completely control certain cases of Type II Diabetes. Check with your doctor to determine a reasonable deadline for change and set up pre and post blood work appointments so you can measure your progress.

-Switch up your workout partner. While working out with a friend or family member can be very enjoyable, it can also make it easier to slack off on occasion. If you’re working out with a fellow gym-goer that you don’t know quite as well, you’ll probably find it more difficult to cancel or blow off a session with them.

-Hire a Personal Motivator (a.k.a. Personal Trainer). Even if you’ve been sticking with your resolution thus far, it’s about time to refresh your routine. We have a variety of trainers with different backgrounds and specialties that can help you break out of your rut with new routines and creative exercises. One of the biggest routine busters is boredom, so don’t let it happen to you! Ask us today and we’ll match you up with the right trainer.

-Schedule your workouts. At the beginning of each month, decide how many workouts you would like to complete by month’s end. When you have that number in mind, pencil it in! Write it in your day planner, schedule it in your Blackberry, or add it to your iPhone Calendar.

-Plan ahead. Sometimes, things come up and get in the way of your exercise plans. Meetings run long, group exercise classes fill up, and bad weather happens. Having a strategic backup plan will prevent you from skipping a workout even under less than ideal conditions.

So, if you’re frustrated with your program, try out one of these tips to get you back on track before you hang up your gym shoes for the rest of the year. Even if your routine is still going strong from the New Year or before, it never hurts to add a little variety.

For more quick tips, check out the link below:

http://www.menshealth.com/mhlists/workout_motivation_strategies/

1/10/10: Resolution Season

It’s that time of year again and resolution season is in full swing. There are images everywhere of fit and healthy people advertising new workout gear or the latest exercise craze. Although these can be motivating, they also create a false image of change. Changing yourself for the better can be a very challenging process. However, all of these infomercials, advertisements, and celebrity endorsements lead us to believe that we can alter even the most deeply rooted habits with 3 easy payments of $19.95. So, during this annual push for self-improvement, there are a few things you should keep in mind.

While some changes are easy to make - like going to bed an hour earlier - others are more complicated. Resolving to lose weight or get back in shape require a lot more time, effort, and thought. Just like it took a while to gain that extra 10 pounds, it’s going to take a lot longer than one day of exercise and good eating habits to lose it. So this year, instead of becoming frustrated when the scale doesn’t budge even after a week of working out, resolve to make a plan that will help you gradually reach your goal over time. Make sure these goals are both measurable and attainable - You have to be realistic, and you want to know when you have reached your goal! Anyone can decide to be healthy, but those that succeed are the ones that decide to dedicate the time and effort it will take to get there. Create your action plan for the New Year and start today!

12/12/09: Beat the Holiday Blues

"Your outlook on life is a direct reflection of how much you like yourself" -lululemon athletica manifesto

After doing a little holiday shopping, I sat down to have some coffee with some of my purchases. My prized possession for the day was actually a gift to myself from lululemon. As I sat there, I began reading the lululemon manifesto printed on the outside of the bag. The quote from above caught my eye right away. It’s one of those statements that hits you, but it isn’t until you really think about it later that you understand why.

Lately I’ve been busy with errands, work and a variety of other activities that come with the territory this time of year. As usual, all of this rushing around has left me a little grumpy and without much time for myself. I’ve even been struggling to get into the holiday spirit, which is typically pretty easy for me. Enter the lululemon manifesto…

I realized that my irritation with all of the extra tasks that come along with the holidays might be a little misguided. This year is no different than other holiday seasons of the past, why can’t I break out of my scrooge-like funk? The answer, as it often does, lies within. The stress of holiday gift shopping, planning family and friend gatherings, and keeping up with my usual to-do list has started to take a toll.

I tried to put a band-aid over my irritation with quick fixes like treating myself to my favorite pastry or a new jacket from lululemon. But, instead of making me feel better, all of the extra sweets and purchases were actually making me feel worse. My frustration with myself was casting a shadow over all of the other things going on around me, including my favorite time of year. The real solution to my bad mood was the one thing I had started to neglect: my exercise routine.

So, this holiday season, when the going gets rough and the in-laws come into town, head over to the gym for some much needed me-time. A good workout, even if it’s short and sweet, will lift your mood and reduce your stress better than any Christmas cookie or impulse purchase ever could. Trust me, your waistline and your check book will thank you.

12/07/09: Share your Passion

For most people reading this, fitness is an important part of your life. Whether you’re just starting out or a seasoned exercise veteran, you have realized that your health and well-being are intricately linked with a solid fitness routine. This passion for fitness is not always shared by our friends and family, though. They may question our need to wake up before the sun to get in a run outside or stay out an extra hour after work to take a Flow class. This can make our social and home lives a little complicated. With the holiday season coming up and the accompanying holiday partying, our time and energy is spread more thinly than usual. Using a spare hour in your day for a workout instead of spending time with your significant other may start to wear on their patience and your relationship. There’s no need to fret, though. I have a few suggestions that will help ease the tension. If your loved one is a member as well, incorporate a group exercise class into date night. Sign up for Cardio Circuit with Amanda on Friday night or with me Sunday morning for an action-packed workout. If you’re looking for something a little less intense, check out Flow with Shari on Thursday or Yoga with Louis Sunday morning. Either way, you both get in a workout for the day and there’s nothing like a shared sweat session to bring you closer together. Are you the only person in your social circle that has a membership here? From December 12^th through the 19^th, you can bring a friend or family member for free. This is the perfect opportunity to bring in someone in your life that doesn’t understand what all the fuss is about. Take them to your favorite class and introduce them to your workout buddies. Who knows, after you formally introduce them to your favorite fitness spot they may decide to make it their own as well! Part of your loved ones’ displeasure with your routine may be that they aren’t a part of it. Share your passion for fitness this season and change their mind!

11/20/09: Planning a sweat session after work? These tips will help you stay motivated throughout your workday!

If you’re like most people when it comes to stress, your first instinct is to relax and do nothing as soon as possible. After a long day at work, sometimes the last thing we want to do is hit the gym. Relaxing is important, but an even better way to manage and prevent stress is to get into a regular exercise program. One solution is to get your workout in before you even start your workday. If that’s not quite your style, there are some other options that will keep you energized throughout the day so you’ll be ready to hit the gym as soon as you get off work. In the article “5-Minute Power Boosters for the Office” by Mike Kramer, he outlines many ways you can utilize your surroundings to keep your mind and body in shape. Here are some of his quick tips and a few of my own to keep you motivated and ready for your after hours workout!
- Take a few minutes for every hour you are working to check in with your posture. Being hunched over at a desk can make it difficult to take a complete breath. This will begin to decrease the amount of oxygen delivered to your brain, making you sleepy. Stretch your arms back, open up your chest, and take a few deep breaths to reenergize your body and mind.
- If you can close your office door, practice a few of your favorite yoga poses. Focus on your breathing for a relaxing and rejuvenating meditation session.
- Get away during your lunch break and come to one of our noon classes! Some of the classes offered are Flow, Pilates, and Kickboxing. Check the schedule and join us for some punch and crunch at lunch!
- If you don’t have a full hour for lunch, get outside for a short walk instead. Even a few minutes will help to get the blood flowing and refocus your mind for round two of the workday.
- Spend a few minutes engaging with your coworkers about something other than the latest project. The mental break will be good for both of you.
However you choose to do it, staying energized and motivated will make you more productive at work and help you stay on track with your fitness regimen. Try one of these tips today and see how even little changes can greatly enhance your quality of life.
For more on Kramer’s article, visit http://www.sparkpeople.com/resource/fitness_articles.asp?id=399


11/14/09: The Comfort Zone

Like I mentioned last week, taking those initial steps towards your fitness goals can be very challenging. Something that may help when trying to incorporate fitness into your life is establishing a routine. For some, working out first thing in the morning is the best or only way to fit exercise into their day. Others may have more flexibility and be able to choose from a variety of different times. Whichever way we do it, creating consistency in the early stages of a new workout program usually leads to the best results.
After exercise becomes a regular fixture in our daily schedule, however, the routine that was once helpful in establishing healthy habits may lead to a plateau in your weight loss or strength gaining results. The reason we choose and stick to a routine in the first place is because we like it. It makes us feel good, accomplished, and ultimately comfortable. This comfort zone, although very inviting, should not be inhabited for very long.
The scary side of comfort is monotony. When you do the same workouts day in and day out, your body does not face any new challenge. In fact, depending on how little variety is in your routine, your body may not face any challenge at all. It has adapted to your current program and performs so efficiently that change is no longer necessary. This is why the comfort zone is so dangerous. Since your body no longer needs to adapt, there is no more delayed onset soreness, no more fatigue. We feel good, and are tricked into believing that all is well because our sweat sessions have become easier.
If we are not changing or growing, we plateau and become stagnant. Whether this means a pause in the dropping numbers on the scale or not being able to get enough definition in those triceps, it’s not a place that any of us want to be. So break out of the rut! Try a new machine for your cardio workouts or take that new class you’ve been thinking about. Add some plyometrics, agility or stability training into your program. Mix it up, challenge yourself, and kiss the comfort zone goodbye for good.


11/5/09: Some Inspirational Quotes

“When fear knocks at your door, let your faith answer it and soon you will see that there was nothing there.” – Unknown

“Take the first step in faith. You don't have to see the whole staircase. Just take the first step.” - Dr. MLK, Jr.

Before I finally took steps towards getting healthy and practicing what I preach, I would spend a lot of time thinking about working out, eating right and all of the other things that go along with living a healthy life. If I had just put my plan into action and applied myself to the “doing” rather than the “pondering,” I probably could have reached my goal months sooner than I did.
A lot of people get stuck in a similar preparation rut where we think about what and how we will change, but then never do anything about it. This happens for many reasons, but in my case it was fear. Change is difficult for me, and getting healthy involved completely altering my life as I knew it. Exercising almost every day seemed like a daunting task that I wasn’t sure I was ready for. What if it’s too hard? What if I get into a class and I can’t keep up? What if I change my life and nothing happens? What I was really asking myself is what if I try and I fail?
The fear of failure can be a very difficult thing to overcome. The turning point for me was when a friend that had overcome his own challenges asked me to have faith. He assured me that the hardest part is showing up, everything after that is easy. In other words, if I showed up for workouts and made an effort to change my life, I would succeed. Despite my fears, having faith that things would work out got me to the gym six days a week. Believing in yourself is the crucial first step towards changing your life for the better. I encourage you to have faith and get started today!

- Cory Mikuni