McDonald's. Burger King. Taco Bell. Pizza Hut. Quizno's. Subway. Arby's. The list could go on and on. Fast food restaurants are easy to find, relatively inexpensive and convenient, not to mention fast. Eating out can be a huge temptation and a huge belt buster.
Most people end up eating out because they are pressed for time, don't take time to plan ahead, or are too tired to cook. But because you have no control over how your food is made, you can end up taking in way more calories than you otherwise would. Or, you end up eating high-fat, fried and greasy foods because those are the items most commonly offered. While completely avoiding fast food and eating out is often not an option, you can reduce the amount of times a week you eat out as well as the amount of calories you ingest with a few of the tips below.
1. Most fast food places offer additional options for sides, other than french fries and onion rings. Ask if they have apples, applesauce, yogurt, raisins, or a side salad for options.
2. Choose Subway or another sandwich shop that offers wheat breads and plenty of vegetables.
3. Pack your lunch for work. Most sandwiches will be fine from the time you get to work until lunch time without being refridgerated.
4. Do you have a microwave and a fridge in your office? Make a little extra for dinner the night before and take the leftovers to work for lunch.
5. Make a weekly meal plan and make a grocery list with items to cook the meals.
6. Try to limit eating out to one lunch and one dinner during the week.
7. When you go to sit-down restaurants, choose items that aren't fried or breaded and ask for dressings and sauces on the side.
These small changes can not only save you calories, but money. There are plenty of places to find quick meal recipes. Do a quick internet search for "30 minute meals" and you will find tons of recipes, including shopping lists, that are quick, easy and healthy.
I apologize for not getting a blog posted last week. As soon as I hear from most people on points for this week, I will post a leaderboard. We have less than three weeks left!
"You can do anything, but you have to want to. Change comes form within."
Becky
Tuesday, January 10, 2012
Sunday, December 25, 2011
Happy New Year
Working in a gym this time of year all I hear about is "New Year Resolutions". Most of these resolutions involve weight loss, healthy eating habits, or hitting the gym more often. So often though, these resolutions fail because of pressure, lack of planning, or lack of commitment.
Many of you may have written down a resolution or two already or you may plan on doing so soon. I think specific goals are important to success and I believe change is necessary for growth. So how can you be successful with your 2012 resolutions? My suggestion? Set SMART goals.
Specific - "I want to lose weight," is a very general goal. Set a specific goal, such as I want to lose X pounds by May 1. Or, I want to walk for 20 minutes three times a week.
Measurable - Make sure you can measure your progress towards your goal. Just saying "I want to eat better," doesn't have any outcome. What does better mean? Try setting a goal of eating a salad for three meals a week or giving up fried food.
Attainable - The likelihood of you completely overhauling your lifestyle and being able to stick with it is slim. Choose a series of small goals and work up to your major goal. Do you want to be in the gym six days a week? Start by going twice a week, then add a day after you master that. Just make sure your goals are doable for you and your life right now. They should be challenging without feeling like a burden.
Realistic - Don't compare yourself to everyone else. When it comes to health and wellness, each individual is different. Set goals that are realistic for your lifestyle. Do you hate mornings? Don't set a goal to workout five mornings a week before work. Instead, work out over lunch or after work. Will a gym membership strap you for cash? Choose to do in-home work outs instead.
Timely - Always set goals with a specific time frame in mind, say it out loud, mark it on a calendar, and commit to it. Make sure you set a long term goal, but always have a short term goal (at least within three months) as well.
Setting SMART goals will help you be more successful in achieving results. In my opinion, you are better off choosing to make a lifestyle change at an "off" time. For example, don't put so much pressure on January 1st just because it sounds good. You can make a lifestyle change any day of the month, week or year. I suggest choosing a random day so that you don't feel the pressure of next month, next Monday, or next year.
I am proud of the accomplishments so many of you have achieved so far in this challenge. We have five weeks left of the challenge. Let's all start 2012 off right!
Happy 2012!!!
"The only person who can tell you that you can't is you."
Becky
Many of you may have written down a resolution or two already or you may plan on doing so soon. I think specific goals are important to success and I believe change is necessary for growth. So how can you be successful with your 2012 resolutions? My suggestion? Set SMART goals.
Specific - "I want to lose weight," is a very general goal. Set a specific goal, such as I want to lose X pounds by May 1. Or, I want to walk for 20 minutes three times a week.
Measurable - Make sure you can measure your progress towards your goal. Just saying "I want to eat better," doesn't have any outcome. What does better mean? Try setting a goal of eating a salad for three meals a week or giving up fried food.
Attainable - The likelihood of you completely overhauling your lifestyle and being able to stick with it is slim. Choose a series of small goals and work up to your major goal. Do you want to be in the gym six days a week? Start by going twice a week, then add a day after you master that. Just make sure your goals are doable for you and your life right now. They should be challenging without feeling like a burden.
Realistic - Don't compare yourself to everyone else. When it comes to health and wellness, each individual is different. Set goals that are realistic for your lifestyle. Do you hate mornings? Don't set a goal to workout five mornings a week before work. Instead, work out over lunch or after work. Will a gym membership strap you for cash? Choose to do in-home work outs instead.
Timely - Always set goals with a specific time frame in mind, say it out loud, mark it on a calendar, and commit to it. Make sure you set a long term goal, but always have a short term goal (at least within three months) as well.
Setting SMART goals will help you be more successful in achieving results. In my opinion, you are better off choosing to make a lifestyle change at an "off" time. For example, don't put so much pressure on January 1st just because it sounds good. You can make a lifestyle change any day of the month, week or year. I suggest choosing a random day so that you don't feel the pressure of next month, next Monday, or next year.
I am proud of the accomplishments so many of you have achieved so far in this challenge. We have five weeks left of the challenge. Let's all start 2012 off right!
Happy 2012!!!
"The only person who can tell you that you can't is you."
Becky
Sunday, December 18, 2011
Baby, It's Cold Outside
As I am writing this, it is 55 degrees out in Kansas City, not exactly a cold day. But, I think that most, if not all of us, know that 30, 20, 10 and even single digit highs are approaching. Winter weather, snow and all, is headed our way.
A decrease in motivation typically comes with the winter months. It is easy to stay in bed under the covers and skip the morning run or your morning cycling class. Going to the gym often takes a back seat when you have to bundle up and warm up the car to get there. How can you fight the excuses to skip your workout? How can you get a workout in without braving the cold? Check out the tips below.
1. Buy a $10 workout DVD. There are tons of options out there. Some of my favorites are Billy Blanks Cardio Inferno, Pilates, Yoga Conditioning, Walk Away the Pounds and Dance Cardio. There are all types of DVDs out there that you can do in your own living room.
2. Buddy up! Have a workout partner that is meeting you at the gym. That way, when you wake up and don't feel like going, you won't be just disappointing yourself.
3. Go for a run in the afternoon, when it is typically the warmest part of the day.
4. Get yourself a few dumbbells (10, 12, or 15lbs) and do a strength routine at home (ask me and I'll send you a simple routine).
5. Some cable companies have a Fit channel where you can actively participate in aerobic type workouts from home.
There are a lot of ways to exercise without leaving your house. The hard part for many is being motivated enough to exercise when there are a hundred other things you could be doing. This challenge is the perfect time to adopt a healthy behavior and let the challenge be your reason to get those 30 minutes of cardio in. If all else fails and you are finding yourself struggling to get your exercise in, you can always reach out to me and I will help you work through your barriers.
Have a MERRY CHRISTMAS!
"Even if you stumble, you are still moving forward."
Becky
A decrease in motivation typically comes with the winter months. It is easy to stay in bed under the covers and skip the morning run or your morning cycling class. Going to the gym often takes a back seat when you have to bundle up and warm up the car to get there. How can you fight the excuses to skip your workout? How can you get a workout in without braving the cold? Check out the tips below.
1. Buy a $10 workout DVD. There are tons of options out there. Some of my favorites are Billy Blanks Cardio Inferno, Pilates, Yoga Conditioning, Walk Away the Pounds and Dance Cardio. There are all types of DVDs out there that you can do in your own living room.
2. Buddy up! Have a workout partner that is meeting you at the gym. That way, when you wake up and don't feel like going, you won't be just disappointing yourself.
3. Go for a run in the afternoon, when it is typically the warmest part of the day.
4. Get yourself a few dumbbells (10, 12, or 15lbs) and do a strength routine at home (ask me and I'll send you a simple routine).
5. Some cable companies have a Fit channel where you can actively participate in aerobic type workouts from home.
There are a lot of ways to exercise without leaving your house. The hard part for many is being motivated enough to exercise when there are a hundred other things you could be doing. This challenge is the perfect time to adopt a healthy behavior and let the challenge be your reason to get those 30 minutes of cardio in. If all else fails and you are finding yourself struggling to get your exercise in, you can always reach out to me and I will help you work through your barriers.
Have a MERRY CHRISTMAS!
"Even if you stumble, you are still moving forward."
Becky
Wednesday, December 14, 2011
Standings through Week 5
Standings:
Becky A
Meghan M
Chuck A
Eric W
Canaan R
Kristin W
Melissa S
Denice A
Carolyn H
Mat A
I only included those whom I have points for for every week. It is very close! Remember that I can't win :).
Have a good week!
Becky
Becky A
Meghan M
Chuck A
Eric W
Canaan R
Kristin W
Melissa S
Denice A
Carolyn H
Mat A
I only included those whom I have points for for every week. It is very close! Remember that I can't win :).
Have a good week!
Becky
Sunday, December 11, 2011
The most important piece
Everyone hates strength training. It is the first thing that gets skipped in the health challenge. It has been in every challenge we have done in the past. I have even been asked to scratch it from the challenge before. But what many of you don't realize, is that strength training is one of the most important pieces of the challenge.
That is a pretty bold statement, I know but it is true. Why? Isn't strength training just for guys who want to be "cut" or "ripped"? Isn't cardio better for burning calories? Why do I push strength training so much?
Muscle needs more calories than does fat. So, if more of your body is made up of lean muscle you are using more calories on a daily basis. If you are trying to lose weight, more lean muscle will help you burn more calories (assuming your caloric intake remains the same each day).
Strength training improves bone density. Bone density is important as it decreases with age. Regular strength training can help offset some of these loses that come with age. If osteoporosis runs in your family, this is even more important. Falls resulting in bone breaks are a significant health problem in older adults and it is never too soon to begin protecting against this.
Building muscular endurance and strength helps aids activities of daily living (ADLs). Carrying groceries up the stairs, lifting boxes from storage shelves, and hauling the car seat in and out of the house become easier. Being able to perform ADLs will affect your quality of life, especially as you age.
Correcting muscular imbalances through strength training decreases the risk for muscular, tendon, and ligament injuries.
So what counts as strength training and how can you work it into your day? First of all, you don't have to go to the gym and bench press to strength train. You have all the equipment you need. Body weight exercises, that can be done anytime, anywhere, are very effective. Try this workout: 2 sets of 20 pushups, 20 squats, 20 tricep dips, 20 lunges, and 2/15-30 second planks. You can do yoga, pilates, or use strength bands. Have a favorite show? Get a set of light free weights and do the following workout: 3 sets of 15 repetitions of bicep curls, tricep kickbacks, reverse fly (bent over fly), chest press, and weighted lunges. Finish with 50 crunches.
If you would like a strength workout, please email or Facebook me. I would be happy to send you a quick workout you can follow and tailor it to the time you have and the equipment you would like to use. Make it a priority to find the time, whether it is two 10 minute time periods or 30 minutes. Do this three times a week and by the end of the challenge, you will notice changes in your strength and endurance.
Remember that this is supposed to be a challenge and it is supposed to take some planning and work to adopt healthy behaviors.
"Change doesn't happen overnight. It takes time and work and dedication. But the reward of success is worth the effort. Every time."
Becky
That is a pretty bold statement, I know but it is true. Why? Isn't strength training just for guys who want to be "cut" or "ripped"? Isn't cardio better for burning calories? Why do I push strength training so much?
Muscle needs more calories than does fat. So, if more of your body is made up of lean muscle you are using more calories on a daily basis. If you are trying to lose weight, more lean muscle will help you burn more calories (assuming your caloric intake remains the same each day).
Strength training improves bone density. Bone density is important as it decreases with age. Regular strength training can help offset some of these loses that come with age. If osteoporosis runs in your family, this is even more important. Falls resulting in bone breaks are a significant health problem in older adults and it is never too soon to begin protecting against this.
Building muscular endurance and strength helps aids activities of daily living (ADLs). Carrying groceries up the stairs, lifting boxes from storage shelves, and hauling the car seat in and out of the house become easier. Being able to perform ADLs will affect your quality of life, especially as you age.
Correcting muscular imbalances through strength training decreases the risk for muscular, tendon, and ligament injuries.
So what counts as strength training and how can you work it into your day? First of all, you don't have to go to the gym and bench press to strength train. You have all the equipment you need. Body weight exercises, that can be done anytime, anywhere, are very effective. Try this workout: 2 sets of 20 pushups, 20 squats, 20 tricep dips, 20 lunges, and 2/15-30 second planks. You can do yoga, pilates, or use strength bands. Have a favorite show? Get a set of light free weights and do the following workout: 3 sets of 15 repetitions of bicep curls, tricep kickbacks, reverse fly (bent over fly), chest press, and weighted lunges. Finish with 50 crunches.
If you would like a strength workout, please email or Facebook me. I would be happy to send you a quick workout you can follow and tailor it to the time you have and the equipment you would like to use. Make it a priority to find the time, whether it is two 10 minute time periods or 30 minutes. Do this three times a week and by the end of the challenge, you will notice changes in your strength and endurance.
Remember that this is supposed to be a challenge and it is supposed to take some planning and work to adopt healthy behaviors.
"Change doesn't happen overnight. It takes time and work and dedication. But the reward of success is worth the effort. Every time."
Becky
Sunday, December 4, 2011
I LOVE Christmas Cookies
It's true. I love Christmas cookies. You know the kind of pre-made cookies you get in the store with the Christmas trees and bells and Santas on them? I can't get enough of them. Normally, I don't even like plain sugar cookies, but these ones get me every year.
When I started asking people to do this challenge, the most common response was "During the holidays??" I know for many of you, you were thinking of all the holiday treats. Pumpkin pie at Thanksgiving, fudge at Christmas, cookies, snickerdoodles, candy canes, and all those traditional holiday treats your moms and grandmas make at Christmas time ran through everyone's heads. How could you possibly do a health challenge with all of these options around?
For many, holiday weight gain can be attributed to all of the sweet treats available everywhere you look. This is one of those things I struggle the most with. Here are my tips for keeping your sweet intake in check during the holidays.
1. It sounds silly, but remind yourself that these treats aren't going anywhere. They will be there for you to enjoy for years to come! Have one and enjoy it slowly.
2. Find ways to make your favorite treats with less calories, fat, and sugar. Substitute applesauce for butter and use half wheat/half white flour. There are tips you can find by searching the internet (look for substitutes for the specific ingredient).
3. Keep sweets and treats in a cupboard. If you don't see them every time you walk by the kitchen, you may be less likely to eat as much.
4. When you are craving a sweet or want to have that second piece of pie for dessert, walk away for 30 minutes. If you are still want the treat after that, then allow yourself to have it.
5. Don't assume that if you "mess up" once, your healthy eating lifestyle is shot. Having a day where you eat 5 cookies shouldn't derail your healthy eating plans for an entire week. Just do better the next day.
I operate on the 90/10 rule. I try to eat 90% healthy foods, and let myself eat whatever I want for the other 10%. Life is all about balance. Treating yourself to foods you enjoy is part of that balance. Just remember, it should be a treat and not part of your daily diet.
Sugar, like many things, can be addicting. As you cut sweets out of your daily diet, you will notice that you crave them less. Willpower is something you CAN gain.
"Willpower is essential to the accomplishment of anything worthwhile." - Brian Tracy
Becky
Sunday, November 27, 2011
Life without water
I heard the pipes burst outside my apartment last night. At first, I thought it was just a quick rain shower, it had been cloudy all day. My movie ended about ten minutes later and I got up to get ready for bed. I turned on the sink to brush my teeth, and nothing came out. It wasn't a rain shower I heard. I made my way to the window and watched as water ran down my street surrounding the hole I had heard it shooting from before.
This is the third time a water main has broken since I have lived in my new place. I thought, by the morning, it would be fixed and water would be back on. But at 8 am, there was no water. I looked outside and there was no one working to fix the break. It is now four pm and the water won't be back until sometime tomorrow.
Why am I telling you this story? To talk a little about excuses, those reasons that keep us from reaching our goals.
I wanted to go for a long run today but I wouldn't be able to shower at my house when I was done. It would have been easy to say forget it, and do nothing today. Instead, I found options. I could drive to the office and shower, shower at the gym (which wasn't open until football was already on) or I could call a friend nearby. This was an easy fix.
How was I going to get my 64 oz of water in? It would have been easy to let the lack of water in the apartment keep me from reaching this goal. But it was also an easy fix. I took water bottles with when I went to shower and filled a few up at the work fridge.
My point is this: Life happens. There is always a reason, always an excuse to not do something. They are everywhere, they are easy to find, and they happen to everyone. You are too busy, you work too much, the kids have too much going on, you are tired, you don't feel good, there is no time, it is too much work, and on. But very rarely are excuses and reasons impossible to circumvent. The choice, however, is yours. You have to make a commitment to your health and to your goals. You have to be willing to work for it, make concessions and sacrifices, and be creative. There is always a way, if you have the desire to find it.
I'm not saying there is never a good reason to skip a workout or make a less than healthy decision. What I am saying is, every time you start to make an excuse or find a reason, ask yourself, could the opposite be true? Make it a habit to work around challenges instead of giving into them. Soon, many of the reasons and excuses you used to have will cease to exist as new habits and priorities take hold.
As always, I am here to help you. If there is a challenge you are seeing often or an excuse you just can't seem to get around, tell me about it. I'll ask questions and offer suggestions to help you. Those of you who have asked before know that I won't discount your reasons or your challenges, I will only help you to see them differently. If you don't reach out to me, reach out to a friend or family member. We can help each other find ways to overcome our challenges.
"Success is a tale of obstacles overcome, and for every obstacle overcome, an excuse not used. ~Robert Brault"
Becky
Side note:
Tuesday, I will be putting up standings from what I have right now. I am missing a lot of points so keep that in mind. I will also let you know who won the first Holiday week challenge!
This is the third time a water main has broken since I have lived in my new place. I thought, by the morning, it would be fixed and water would be back on. But at 8 am, there was no water. I looked outside and there was no one working to fix the break. It is now four pm and the water won't be back until sometime tomorrow.
Why am I telling you this story? To talk a little about excuses, those reasons that keep us from reaching our goals.
I wanted to go for a long run today but I wouldn't be able to shower at my house when I was done. It would have been easy to say forget it, and do nothing today. Instead, I found options. I could drive to the office and shower, shower at the gym (which wasn't open until football was already on) or I could call a friend nearby. This was an easy fix.
How was I going to get my 64 oz of water in? It would have been easy to let the lack of water in the apartment keep me from reaching this goal. But it was also an easy fix. I took water bottles with when I went to shower and filled a few up at the work fridge.
My point is this: Life happens. There is always a reason, always an excuse to not do something. They are everywhere, they are easy to find, and they happen to everyone. You are too busy, you work too much, the kids have too much going on, you are tired, you don't feel good, there is no time, it is too much work, and on. But very rarely are excuses and reasons impossible to circumvent. The choice, however, is yours. You have to make a commitment to your health and to your goals. You have to be willing to work for it, make concessions and sacrifices, and be creative. There is always a way, if you have the desire to find it.
I'm not saying there is never a good reason to skip a workout or make a less than healthy decision. What I am saying is, every time you start to make an excuse or find a reason, ask yourself, could the opposite be true? Make it a habit to work around challenges instead of giving into them. Soon, many of the reasons and excuses you used to have will cease to exist as new habits and priorities take hold.
As always, I am here to help you. If there is a challenge you are seeing often or an excuse you just can't seem to get around, tell me about it. I'll ask questions and offer suggestions to help you. Those of you who have asked before know that I won't discount your reasons or your challenges, I will only help you to see them differently. If you don't reach out to me, reach out to a friend or family member. We can help each other find ways to overcome our challenges.
"Success is a tale of obstacles overcome, and for every obstacle overcome, an excuse not used. ~Robert Brault"
Becky
Side note:
Tuesday, I will be putting up standings from what I have right now. I am missing a lot of points so keep that in mind. I will also let you know who won the first Holiday week challenge!
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