week 8: adopt these holiday tips.

Happy Holidays Ladies!!

Did you know - statistics show that the average woman gains only about 1 pound of holiday weight...BUT she never looses it and that weight continues to add up, year after year. How many holidays are you carrying around on your hips? The point is moot, but you can bet your bottom dollar that we will not be adding another pound this year. 

So, don't let holiday parties and festive food catch you by surprise. What's your plan of attack?

- bringing a salad/veggie tray to company parties

- skip appetizers, browse first and allow yourself one plate of food 

- NEVER go to a function on an empty stomach, pop a few nuts or eat an apple 

- ask yourself, "am I really hungry or just eating because it's available?"

You know the drill. But here's a question for you? How can one stay on top of their fitness routine when traveling for the holidays? Being swarmed with family & friends, hoping airlines, sitting in traffic... whatever your mode of transportation this year, it can put a major kink in your sweat session schedule!! And while a day of rest is prescribed by all doctors and health mentors alike, two, three, and four days off is not a good recipe for a healthy heart or a trim tummy. Here are some easy-to-follow tips:

1. When you wake up, before your shower, do a set of jumping jacks and lunges. Not only will you rev up your metabolism, but you'll feel more awake (potentially cutting your morning caffeine intake). 

2. Make an extra trip. As moms this is hard for you to hear, but try multitasking a little less so you have to make another trip up the stairs...or park at the far end of the parking lot. 

3. While in the car, squeeze your gluteus maximus at every red light. 

4. While at your desk (or in an airplane seat), do a few sets of leg lifts - keeping your feet off the ground for as long as you can. 

5. During your daily episode of Opera or Dr. Oz (how many of you are signed up for the 'Just 10' program??) do 10 squats, 10 sit ups, and 10 pushups during every commercial.

While these tips may not get your heart pumping as much as your 2 mile jog or spinning class, the little things add up. Fidgeters burn approximately an extra 350 calories a DAY?? Seriously, it's called non-exercise activity thermogenesis. So start moving every chance you get. 

Have you been sticking to your resolutions? Have you written your goals and shared them with an accountability partner?

Read 'The Fastest Fat Burners' & put at least 5 into practice:

http://www.health.com/health/gallery/thumbnails/0,,20448745,00.html

*more news to come on the Biggest Loser challenge. Keep the suggestions coming for a non-profit organization!!

NMC

week 7: move it or lose it.

Good morning Girls!!

Time for your check-up:

Have you cleared all the processed 'treats' from your cupboards? 

Have you self-prepared more meals than you've ordered in/eaten out?

Have you broken in your sneakers and registered at a local gym?

Did you sign up for Dr. Oz's "Just 10" plan?? 

I hope so!! If not, what are you waiting for? Surely your numbers (weight, cholesterol, blood pressure, etc.) won't budge without proactive steps to a healthier lifestyle. 

In preparation for the holiday season, here are a few pointers:

First, you are not obligated to eat anything. Don't feel the need to try something at a party or get-together simply because it's there. Compromising your goals doesn't help anyone in the long run!! Stick to your commitment. Politely decline, and mention that you've heard the dish is delicious. (hint: keep your mouth busy with conversation or sugar free gum)

Second, no one really likes fruitcake anyway...so bring a healthy alternative to your dinner party. Try a new recipe or fall back on the classic veggie/fruit platter. 

Next, keep your water glass full and in-hand at all times. Approximately half of our cravings are due to dehydration, and not because we're actually hungry. So keep sipping that H2O all night long (not only will your waistline thank you, but your skin will too!!)

Additionally, get your friends and family on board!! Sometimes we hesitate to tell anyone that we're working towards a weight goal for fear of failing in the face of our loved ones. Ironically, individuals with peer and familial support have MUCH higher success rates (of loosing and keeping it off) than those who embark on the journey alone. So, tell your husband you're not buying the ice cream, inform your kids that the snack drawer will no longer be stocked with pop-tarts and potato chips, and fill up on the good stuff - everyone will thank you (in the long run...you may experience some initial grumbling). 

Finally, it's time to kick our Moms: Motivation & Munchies group up a notch. Reading a blog isn't going to help you shed pounds and make positive changes, but rather, it's what you do with the information and accountability that comes with each post. As the new year approaches I want to push us towards our goals. Finding time for healthy choices is not the easiest or the most frugal option, but I promise that you're body, your outlook, and your family will be positively altered if you take the plunge and commit. 

We're going to start a 'Biggest Loser' challenge, of sorts. I'm not sure how many of you are familiar with the TV show The Biggest Loser, hosted by personal trainer Jillian Michaels, but it's all about shedding pounds and making mindful substitutions. So here it goes:

We're going to design a webpage where each woman will be listed and assigned to a group (because let's face it, you're less likely to let a teammate down than if you were running this race solo). Percentages of weight lost or gained will be documented (percentages ladies, not actual pounds). We will choose a goal, and see which group leads the rest of us to that goal, encouraging each other along the way. The desire is for us all to choose a non-profit organization, and for percentage increases (weight gained), respective donations will be made to the non-profit. While it IS the season of giving, I believe that you will all be loosing more than gaining...therefore your pockets will be full (and your waistband a little loose). 

So, if you are on-board and interested please rsvp with 

1. your name

2. a desired non-profit organization 

3. additional group members you'd like to involve 

Stay warm & active ladies!! I look forward to hearing from all of you. 

5 Totally Tangible Tips:

http://www.womenshealthmag.com/weight-loss/weight-loss-strategies-0

Perfect Example:

http://www.thatsfit.com/2010/12/06/eating-clean-helped-anna-lose-75-pounds/

NMC

week 6: you - 10lbs.

Hello December, Goodbye Holiday Weight Gain,

What happens when you forget to write an appointment on the calendar? You miss it. 

Or, how about when you fail to make a note of household chores? They get put off. 

Am I right?

Individuals doubled their weight-loss success when keeping a food journal & exercise log!! Ladies, that sounds like a prescription to find a pen and pad. Calorie counting doesn't have to be a daily ritual (seeing as it can be quite tedious & time consuming) but tracking your consumption and exertion provides a picture of habits - good and bad.

- where can you eliminate unnecessary snacking?

- how can you vary your intake throughout the day?

         breakfast like a king (at least 25-30% of daily intake - 350-450 calories on a 1,500 calorie/day diet)

         *snack (10% - 150 calories)

         lunch like a prince (25% of daily intake)

         *snack (10%)

         dinner like a pauper (20% of daily intake)

healthy substitutions you can make: avocado NOT mayo, applesauce NOT oil (recipes), salsa NOT dip, etc.

Writing our goals down makes them visible and more achievable!! 

But will posting your exercise log on the fridge keep you from indulging in a late-night snack...probably not. That's where we come in!! Accountability is crucial. Dr. Oz is a fantastic resource, he helps real people solve real health problems (no, this is not an infomercial). 

I want to challenge all of us to accept his 10lb challenge - losing just 10 pounds in order to promote longevity & sustained health. 

1. sign up for the Dr. Oz Newsletter http://www.doctoroz.com/newsletter. I promise this isn't spam, you'll get a weekly newsletter filled with videos, recipes, and his latest episode topics - all of which are relevant to you!!

2. whether or not you sign up on the webpage, let's vow to accept the 10lb. challenge.

 http://members.doctoroz.com/challenge/the-just-10-challenge

3. rules:

         - no soda (not even diet). no processed sugar. 

            * Truvia is a great all-natural sugar substitute

         - no snacking after 8pm

         - no snacks larger than your fist

         - weigh yourself every day

         - you must move your bottom (walking, cycling, zumba, etc.) for at least 15 minutes a day 

            *30 minutes a day is the suggested FDA regulation.

You can do this. All of you. 

Being mindful of consumption and calorie burn does not (does NOT) take the happiness out of the holiday. 

Let's start the month of right Ladies!!

NMC

week 5: goals, goals, goals.

Goodmorning Girls!!

Let's hear it - how were your Thanksgiving celebrations? Did any of you use revised recipes? Are you feeling guilty about nutritional flubs? It's ok, we're all here to whip one another back into motivation mode. 

Now that everyone has gotten a taste (literally) of the holiday craze, it's crucial to realize just how important it is to stay on top of your workout/nutrition routine!! The holidays don't have to lead to weight gain. In fact, let's adopt the mindset of resolution - come January 1st, many of us will be inspired to list exercise/diet as a New Years resolution....why wait?? Get started now. Being mindful of what we put into our mouths and how we spend our time doesn't mean we can't enjoy the season of celebration...in fact I'd be willing to argue that you'll have a season of greater meaning and satisfaction. 

Right now (seriously, if you don't you'll get distracted by your laundry pile or dirty dishes), 

*** Write down three fitness goals: walk 30 minutes each day, lose 10 lbs, eliminate refined carbohydrates, go to the gym 3x a week, etc...write them down and stick them in-sight. It doesn't have to be posted on your fridge (although it could be), but psychology shows that visible goals are achieved more often than those we keep private. Make them achievable goals, but don't underestimate yourself. 

As the weather gets colder and calendars start filling up with holiday get-together's, your motivation can really take a dive. Don't let that happen!! Stick to your goals and map out a plan that will allow you to reach them.

- budget gym time (work out videos, aerobics classes, etc.)

- pre-plan meals with healthy substitutions

- call a friend and share recipes while walking around the block

During the holidays it's especially important to exhibit self control. Here are some tips appropriate for every-day: 

1. Don't skip meals - you're going to an evening dinner party, so you skip lunch to 'save calories'. It won't work!! Your body needs fuel, so if you restrict your intake, you'll end up eating more than you would have originally. 

           HINT: Eat lunch AND eat a small snack (apple) before the party so you aren't famished & binge on appetizers

2. Say "No" to family style - keeping your serving dishes on the table makes helping yourself to seconds (or thirds) too easy. Serve everyone and keep the extras in the kitchen, so you're less likely to eat more. 

           HINT: Half of your plate should be covered in veggies, 1/4 protein, 1/4 grains

3. "Calories don't count on the weekends" - false. Adopt a lifestyle mindset (not a 'diet' mindset). Make changes that you can abide by without feeling as if you are starving or restricting excessively. 

           HINT: Don't let yourself get hungry. Eat, but eat well. If you're starving, your blood sugar levels will drop, causing you to crave not-so-good-for-you snacks.

4. Don't clean your plate (or your kids plates) - stop before you're full. It takes 20 minutes for your body to signal to your brain that you're satisfied, in the mean time you keep eating...and overstuff your belly. Eat slowly and don't feel obligated to clean your plate - you're not doing yourself any favors. 

           HINT: Use small dishes. This may feel Alice In Wonderland-esque, but studies show that using salad plates, teaspoons, and even small glasses significantly reduce calorie intake. This tricks your mind into thinking you're eating more than you actually are. 

Remember that moving your body and working up a good sweat is just as important as healthy munching!! Fidgeters, people who are more active in the smallest ways can burn anywhere from 300-500 extra calories a day!! Find easy ways to incorporate movement into your day.

- Stand when you're on the telephone

- Do lunges and squats when you're loading the dishwasher or doing laundry

- Do crunches during commercials

- Walk the dog (twice)

What are ways that you've found to be more active in your daily routine??

Motivation to Move It:

http://www.fitnessmagazine.com/weight-loss/tips/motivation/recharge-your-exercise-motivation/?page=1

PS. Remember, this body is the only one you have.

NMC

week 4: fact vs. fiction

G'morning moms (and all other health-minded divas), 

I cannot begin to tell you how proud I am of all of you. Keep it up!! Were you able to call up a fitness buddy/accountability partner this past week?

I thought we'd challenge ourselves this week by clearing our minds of all the diet rubbish we've acquired, teasing out the myths & pursuing the non-fiction. After all, we can't very well throw on a pair of spandex and call ourselves fitness gurus. Becoming healthy & fit takes practice, the application of hard truths and sweat-inducing regimens. 
So, here's a little multiple choice test for you (welcome to my world):

1. Eating late at night makes you fat. 
FALSE. calories count, whenever you eat them. As long as you are expending more than you consume, you can eat at 8am or 8pm, calories can't tell time.
            - However, typically after the sun goes down your motivation does too, meaning you're more likely to hit up the snack drawer as opposed to fresh fruits & veggies. Be mindful. If late night snacking in front of the TV is a stumbling block, avoid it!!
2. Crash dieting leads to weight-loss. 
This may be true in the short term, but ultimately FALSE. In order for your body to remain upright it needs a certain amount of calories (your basal metabolic rate). When you fast & deprive your body of vital nutrients, you experience water & muscle loss...but those pounds will inevitably find their way back to your hips, so beware!!  Long-term weight-loss is a result of gradually building muscle & eliminating unnecessary calorie consumption.
3. A moment of weakness (that chocolate bar you ate when no one was looking) caused the 5lb. increase on the scale. 
FALSE. While a series of weak moments may be to blame, weight gain happens gradually. 3,500 calories = 1 pound. Observe your eating patterns, what are you munching on unnecessarily? How can you burn calories throughout your day? Be aware.
             - Don't deprive yourself of what you crave. While sugars and salts shouldn't be in your daily eating plan, budget a day when you can treat yourself. Dieting research has shown that when you severely restrict your eating regimen, you'll often binge on the bad stuff. Don't let that happen! Remember, you are in control. The size of your jeans is up to you!!
4. "Low-fat" foods are better for you. 
often FALSE. Read & re-read labels!! Most often foods marked as 'low-fat' have a greater number of calories, sodium, and sugar. You're often better with the original product. Don't be fooled my marketing ploys. Remember: all fat is not bad (ex: nuts - omega 3's, protein, & filling fiber).
             - Fun fact: the FDA has no requirement for the label "natural". Meaning, any food company that wants to make you (the yearning health fanatic) the victim can slap the label on their product EVEN IF IT'S NOT!! Next time you read "all natural" think twice.
5. I can increase my metabolism. 
TRUE. Your body has a rhythmic metabolism, as a result of your activity level, food consumption, & metabolic rate requirements but it's not a stagnant component (it's different for every body). You can:
- drink cold water constantly (your body burns more calories warming it to body-temp)
             * not only will you stay hydrated, but you'll save calories. So often we mistake thirst for hunger.
- drink green tea
- move it, move it, move it
             * exercise gets your blood & organs pumping. The higher your activity level, the harder your body works.
- increase your fiber count
             * the daily dose of fiber for an active woman is 25 grams. (keep a Food and Exercise journal).
- season your foods with cumin, cayenne pepper, and other spices
6. The best way to shrink and tone hips, glutes, or abs is to perform isolated exercises targeting those areas. FALSE. It is physiologically impossible to spot reduce. You can’t lose only in one area of the body because body fat comes off all over the body. The route to success for those stubborn hips is resistance exercise, cardio & supplemental nutrition.
7. Skipping meals saves calories. 
FALSE. Studies show that skipping meals almost guarantees overeating later in the day. If you're starving your body it'll conserve fat deposits (ew. that doesn't sound good!!) Eat a little (healthy) something every 4 hours.
             * rule of thumb: the healthiest items are the ones you can find on the outside edge of the grocery store.

Which Diet Crimes are you guilty of:
http://www.fitnessmagazine.com/weight-loss/eating-help/control-cravings/are-you-guilty-of-these-diet-crimes/?page=1

In parting, I want to inspire all of you to make healthful substitutions this Thanksgiving. Tradition doesn't need to compromise your newly revised fitness/nutrition lifestyle. Thanksgiving is about celebrating togetherness & family. 

The TODAY show will help us save 3,500 calories (a pound) this Thanksgiving:
http://today.msnbc.msn.com/id/26184891/vp/40273419#40273419

challenge: make the holiday about family, not food.
Happy Thanksgiving Girls!!

NMC

week 3: looking for motivation in all the wrong places.

Happy weekend ladies!!

Does anyone else have any encouraging news to share? A healthy weight-loss goal is about 1-2 lbs. per week - the hardest part is often finding the motivation to stick with it. 

you are not alone. here's some perspective from a fellow motivation seeker: 

http://www.thatsfit.com/2010/11/12/trying-to-lose-weight-under-stress/

Some of you have shared that you often lack the gusto (the "oomph") to get started (or re-started) with a mindful nutrition/workout routine. Well, that's why we're here!! Exercise is hardly the 1st thing anyone wants to do in the morning. I'd be willing to bet that at any moment there is always something else vying for your time & attention. Healthy eating and exercise will not find their way to the top of your priority list unless you put them there. Set aside a little time every day to sweat & shower, making healthy food choices along the way - you'll feel better and the people around you will be positively affected (family and friends - take this group for example). 

If you want your car, or your dishwasher to run smoothly, you can't fuel it with the 'cheap stuff' and expect exceptional results. 

Our bodies are temples, and we need to fuel them accordingly!! 

Once you see the weight loss, feel the energy increase, or notice how much easier it is to take the stairs instead of the elevator, your behaviors are reinforced - making it more likely that you'll continue in the future. But how can you get there? Find a buddy!! start a blog, read other blogs, join a gym...force the commitment. If you have someone calling you 3x a week to workout, it's much harder to make excuses. (you have to WANT it)

My challenge to you this week is to call one of the ladies on this forum & go to a gym class (zumba anyone?), or go for a brisk walk with a friend and try jogging for 20 seconds every minute. Push yourselves out of your comfort zone!! 

How many of you were able to do something active once a day this week? What a HUGE accomplishment. 

On another note, Thanksgiving is just around the corner (uh oh). Start preparing now. Thinking about maintaining your new healthy lifestyle along the way - the holidays are a time to appreciate and celebrate each other, not food. 

I've challenged my family to prepare healthier side dishes this year, as we maintain our healthy lifestyles. 

A typical Thanksgiving dinner is about 2,000 calories. (yipes!!) 3,500 calories equals a pound...so by the time you factor in leftovers and account for multiple family celebrations, the pounds can easily find their way to your hips and thighs. 

Make a plan, set goals and stick with them (with the help of EACH OTHER!!)

 Healthy Holiday Tips:

http://kitchen-goddess.yumsugar.com/Healthy-Holiday-Eating-Tips-Thanksgiving-5626695

NMC

week 2: dust off those sneakers.

Hello lovelies!!

I want to hear all about your 1st week. Were you craving carbs? Did you feel more energized? Was it as terrible as you expected? Your diet will be an ongoing challenge to maintain - as we discover new healthful snacks and continue to avoid fake processed 'goodies'. Keep the recipes coming, especially as we enter the holiday season. 

Keep asking yourself, am I really hungry? and if I eat this will it benefit my body in any way?

Since you've all been mindful of what you're putting into you bodies, the next step is to monitor what you're getting out of your body!!

It's time to sweat!! 

If we want our bodies to look beautiful, we need to exercise our organs & muscles, demanding of them what they were made for - exercise. The goal is to set aside time EVERY day for some kind of aerobic activity. 

If you think you'll exercise when you have time, you are sadly mistaken...just like grocery shopping, parent-teacher conferences and manicures, gym visits & treadmill time need to be scheduled. Make it a priority!! 

1. find a time that works best for you. are you a morning person or an evening person? do you have a free hour before or after work?

2. discover exercise that excites you. the best exercise is the one you're going to do (and stick with!!)

- tennis, jogging, cycling, yoga, swimming, etc. what can you learn to love?

3. whip out your planner - right now - find time & pencil in your workout. 

If you don't have a gym membership, find a friend who does, or better yet, get one!! Many gyms offer a trial pass, so check out the facilities. Now that the weather is getting colder, inside workouts will be more appealing. Do you have workout DVD's or can you get the Fitness channel? 

4. recruit a buddy!! seriously, this makes all the difference in the world. accountability is everything...a spouse, a daughter (shout out to Momma C), or better yet, the other women taking on this challenge. 

Exercise is hard. But the rewards far outweigh the struggles. Your blood will be pumping, your metabolism will increase, endorphins will be high, and your self confidence will be boosted. If you stick with it, continuing to monitor calories IN versus calories OUT, the scale won't be as scary. 

caloriecount.com has a great Activity feature, where you can type in any exercise and it will tell you how many calories you've burned. Remember, don't get discouraged because you can't run around the block. Any exercise is better than none at all. As we begin, the goal is to lace up your sneakers and sweat just ONCE A DAY!! As you build endurance, you'll find yourself getting stronger, more toned, and more encouraged. 

Can you find 20-60 minutes a day to strengthen your body & improve your health? 

here's a wonderful link to '10 tips for weight-loss newbies' - put these into practice!!

http://www.everydayhealth.com/weight/preparing-mentally-for-weight-loss.aspx?xid=nl_MyCalorieCounterNewsletter_20101101

Does anyone have any suggestions or ideas? Perhaps start a power walking group once a week? the YMCA has 'bring a friend fridays'. My mom & I love to start a day off with one of their spinning classes. I recommend trying one. Get out of your comfort zone!!

PS. having a cute workout outfit makes the gym more fun - so make a goal (example: walking/jogging 30 minutes a day & going to a new exercise class this week), and if you accomplish it reward yourself with some cute new attire!!

sweat sweat sweat and tell me what works best. I look forward to hearing from you. 

PPS. sore muscles ARE a good thing. 

NMC