Day 1: Fitness Advent Countdown

(Click on the image above and zoom in to see the run down of our Fitness Advent Calendar. You'll find workout ideas listed on there as well as each day's exercise.)

It's here! 25 Days 'til Christmas and we're going to count it down with the gift of fitness to ourselves. Each day, I'll post an exercise, a little video demo and ideas of how to incorporate that exercise into your current routines or how to create a new routine utilizing the movement.

Your first Fitness Advent exercise is the frog squat. If you're a beginner, complete this exercise 15 times with a small range of motion (don't touch the floor with your hands.) If you've all ready been exercising, do 3 sets of 15. If you're an advanced exerciser, feel free to do all 45 together and add a small hop between each squat AND touch the floor each time. That's SURE to get the heart rate up and the legs leaner! We'll refer back to this exercise in other posts and we'll put it in with other exercises for a complete workout. For now, start small and get to hoppin' with the frog squat!

My 3rd grade son played animal tag in P.E. and was sore the next day which is unusual for young boys! I asked him what animal he was and he said he was a frog. Essentially, he did this frog squat WITH A HOP for 30 minutes of playing tag. So, he wasn't taking his time doing this squat, he was trying to hop away from someone! If you have kids and you need a bit of motivation to get this exercise in, play animal tag today!!! You're the frog and you're it! They'll love it!

Directions:
1. Feet wider than shoulders
2. Toes and knees turned out
3. Body upright
4. Sit straight down towards floor
5. Knees stay behind toes
6. Abs braced, chin lifted, chest open
7. Spine long as you squat and touch the floor
8. Hands on legs if you need to modify or support the back
9. Have fun!

Coming Soon!

The snow is falling, my bed is calling, but there's no stalling on our health goals! The holidays are almost here and I've got an idea for us to do together...Fitness Advent. I will post a daily exercise that you can do at home or on the road, no equipment necessary. There will be strength exercises, cardio exercises, yoga, pilates, and all kinds of games and workout ideas as we countdown the days until Christmas. The first post will be on December 1st! I will post the full advent calendar along with a video demo and exercise idea daily! Feel free to get your friends and family in on the countdown!

Fitness Advent: Giving the Gift of Fitness...to Ourselves

Each year, I always try to find a creative way to "countdown to Christmas". The kids and I have done all kinds of advent calendars. This year, I made a calendar that has a special way to celebrate the season on each day. For example, tonight we had hot chocolate with our dinner.

As a trainer, I've found that this time of year, people get busy and have many added activities in their schedules. But we also eat more, drink more and slow down because of the winter cold setting in. I thought it'd be fun for those of you following me on my journey of losing the baby weight and seeking a healthier lifestyle if we did a Fitness Advent calendar together. Essentially, we'd be celebrating the gift of fitness, our bodies and capability to move, and in a short simple way, we'd keep our activity level up even when we get busy.

Each day, I will post the "Merry Movement" video clip. I'll demonstrate and lead you through a fitness movement. I'll give you directions to make it harder, easier and other ways to incorporate it into your day. I've all ready posted Day 1. Stay tuned for Day 2!

Why Do Good Habits Die so Easily?

Why is it that bad habits seem to form so easily and good habits can disappear so quickly? Ever since the kids brought home their Halloween candy, it's become a ritual to say, "Can I have a piece of candy?" after nearly every meal. It only took a few times to solidify that bad habit. The good news is that we were all gone and busy the first 3 days this week and since we've been home, I haven't heard about having candy after our meals. So maybe that's the key to losing bad habits...leave town for a few days. Well that doesn't seem so practical. Maybe it would help to just remove yourself from the situation, position, routine, environment that fosters and supports the habit. I don't know. That's just something I've thought about this week. This isn't eaters anonymous or anything. If we remove ourselves from the routine so the bad habit can die, then is it likely that we should do the opposite to support the new good habits?

What environment, company, routines, and situations will support your new good habits (or behaviors that you want to be habits)? I have a feeling that this is why some of our new good habits die easily. We don't change the environment, routines, or company to support them. We try to do something new in an old environment. When we get tired of doing the new thing, it's so easy to do the old thing. It's what we know best. When we find our good habits fading, maybe we should do an inventory of the other things surrounding us to make sure they're supporting our goals rather than creating resistance towards them.

Recently, I read this: "95 percent of Americans have no written goals. A recent Harvard study showed that only 5 percent of Americans have written goals and many of them are among the highest earning people in the nation. That's because successful people are willing to make sacrifices and put in the time of preparation that unsuccessful people aren't willing to do." If this is true, I think we've found another key to keeping new good habits...write them down and prepare for the change. It's not enough to dream about it and have vision for it. We need to dream, plan, make action steps, find motivation through other good resources/support/help, understand the learning curve and possible set-backs and load up on the persistence and perseverance.

This week, let's write down what we want to accomplish then make a plan. Let's understand that we need a supportive environment and create new routines to foster the new habit. Then with that understanding, let's make the change so success will be guaranteed. Sticking with it is key. Many very successful people saw very big failures before they ever saw success. Ups and downs are bound to happen. It's what we do when we fall down that matters.

3 Things that Stop Health Goals in Their Tracks

There was no "Weigh in Wednesday" this week. It's not because I've lost 10 pounds. I still want to weigh in weekly for awhile as I work on changing some habits. I think weighing periodically is a good check on the choices we're making. The reason I didn't weigh in is because I was out of town. I am fully convinced about this: traveling, stress, and busyness will either make you gain weight, keep you from making progress, or steal your health.

We were traveling to the Children's Hospital for yet another appointment and EEG for our baby. I didn't think I was too stressed, but I recognized it later in disguise. Before leaving for our trip, there was a lot to plan, prepare and accomplish before we could leave. This made us quite busy. Thus, the deadly combination of stress, travel and busyness. I think alone, they have a powerful effect on the success of our goals, but together, I believe they're a show stopper.

When I'm busy, meals are missed and hunger grows. Then, when I'm short on time and big on hunger, I tend to make choices out of convenience and cravings rather than based on what's needed. I eat while standing, driving, working, feeding the baby, talking on the phone and even while walking around the house do things. How can you accurately keep track of what you've eaten? You can't. How can you accurately tell the difference between hunger and appetite? You don't. You have food in your hands and you need to get rid of it. So, you eat it all to get it out of your hands so you can continue on with your busyness. Or at least that's what I was doing. Then, because I got extra busy, I didn't log my food for a few days. Double trouble.

Many people are stress or emotional eaters. We try to relax, be comforted, calm down, get rid of anxiety, cheer up, and feel better by eating something pleasing to the mouth. There is actual science behind carbs and sugar and their effects on our brain and mood. There is truth behind the "comfort foods". They do actually send signals to our brain making us "feel" happy or happier. I didn't think I was stressed out until I looked back and noticed my stress in a sweet disguise...literally. I'm almost embarrassed to write down ALL of the treats I've consumed in the last week. It's a bit humbling really.

Then we have the travel issue. "Where do you want to eat?" In an unfamiliar place, you settle for less many times. Eating out gets old and so does trying to find something healthy when the baby is tired of being in the car and you're tired of being hungry. We ate out multiple times and even the "healthier" options were weighing heavy in my gut.

All of this to say that being busy, allowing stress and traveling did not help me in this last week. The good news is that we are at home, I am less busy this week, and we got good news about the health of our baby (which means less stress). So, all of those damaging factors can be eliminated for the most part. Sometimes, we can't eliminate travel. Sometimes, stress comes with the territory. And many times, busy is a way of life. But, what CAN we change? What CAN we control? What can we do to alleviate stress? How can we be less busy? How can we set ourselves up for success when we travel?

To be more healthy, to reach our health goals, to have a lifestyle of health...we need to lower our stress, become less busy and plan our travels to support our health not diminish it. Sounds simple enough. If any of these factors affect you, start with one of them and make a small change. A bunch of small changes add up to big change.

Lose the Weight and Never Find it Again

A friend asked me yesterday, "What are you going to do now since you've lost the 10 pounds?" "Keep it off" is the answer. That can be the hardest part of weight loss for many people; lose it and not find it ever again. Lots of people have lost weight, but somehow it finds it's way back home to the thighs, the belly or the butt. Why does it happen? I believe it's because new habits and a new lifestyle weren't formed. Instead, there were temporary changes that brought weight loss. You have to ask yourself, "The things I'm doing to lose weight now, are they things I would want to do forever?" If the answer to that is "no" then it's likely that the habit won't stick, but the weight will.

Just because I lost 10 pounds, doesn't mean I'm done. I can always improve my health habits. I haven't "arrived" by any means and most people (like 99.9%) never will. So, I can keep making healthy changes with maintenance and my overall health in mind. The holidays are approaching...how will I avoid gaining weight?

I am going to continue to log on sparkpeople. There are several things I want to improve upon, but more importantly, I know I'll be adding holiday treats and eats into my diet so I want to keep tabs on it.

I am going to continue to weigh myself on Wednesdays. Ignorance is bliss for some, but it's not so blissful when your pants feel tight. Weighing daily isn't necessary. Weight fluctuates daily and there's no reason to get worked up for nothing.

I am going to get my bodyfat tested. I want to see how much of my weight is fat. There are healthy levels of body fat and I am curious to see where mine lies. That gives me a better idea of what my natural/healthy body weight should be.

I am going to continue and increase the use of the hunger scale from my previous post. This will be really helpful during the holidays. I can enjoy the food when I'm hungry and chose not to indulge when I'm not. That will keep the extra weight from piling on.

I am going to increase the amount of water I drink. That way, my appetite won't take control.

I am going to continue to workout. Thankfully, it's my job so it's never really an issue.

I am going to continue to plan meals for the week and grocery shop according to the list and plan. That will help me to buy the necessary ingredients and not all of the extras that are out in the aisles for the holidays.

I am going to monitor my progress and attitude to make sure it's not consuming me, hindering me, or boring me.

With these things that I am going to do, the one thing I am NOT going to do is bring the weight back on!

Weigh in Wednesday: Week 4---Hunger Scale and the Weight Scale

I lost another 2 pounds for a total of 10 pounds lost in 4 weeks. Not sure if it was a fat loss or a hair loss. I also cut about 10 inches off of my hair this week so maybe that's all it was. I strep throat this week too so there was a day or two in there that I didn't eat much. So there you have it, cut your hair and contract a sickness where you can't eat and you'll lose weight!

For a tip that you can actually apply, I have been thinking on the "hunger scale" that I read about in a book called "Thin Within." We've messed up our natural hunger signals by over scheduling, dulling our taste buds, eating instead of drinking water, getting too little rest, stressing ourselves out, eating for emotional reasons, treating ourselves with food and over eating too often. If we could learn to "listen" to our hunger signals, our body might just find it's natural weight and let go of the extra it never needed.

The hunger scale goes something like this...that when you are truly hungry, you are at a "0". When you've over eaten and are incredibly uncomfortable (like so many people after Thanksgiving), you've eaten to a "10". Waiting to eat until you are at a "0" is best and then never really eating over a "5" or "6" will help you to get to your body's preferred weight. If you often eat over a "6", you tend to gain weight. If you often eat under a "5", you tend to lose weight and feel low in energy. People who fluctuate between "0-6" will maintain or adjust to what is good for their body. I think I ate to a 7 or 8 for the first time in a long time today at lunch. It was really good and I kept eating and talking and then it was too late.

I was thinking on this this last week. Sometimes, I eat because it's "time to eat", not necessarily because I'm at a "0". But sometimes, I DON'T eat because it's not "time to eat" and I'm all ready at a "0". How do we get these crazy ideas in our heads? I feed my 3 month old baby when he's hungry and he tells me when he's hungry. Would I tell him, "Sorry son, it's not dinner time. You can't eat." No, that's silly. At the same time, would I feed him an extra time because he was a "good boy". No, that seems silly too. But, in reality, that's what we do as adults.

As the "feasting" holidays approach us, I think by practicing the hunger scale, we can avoid weight gain unlike many Americans. AND, we can ENJOY the meals and treats if we eat when we are at a "0" and stop at a "6". Try it out this week. See what crazy mind sets you have to adjust.

5 Easy Ways to Lose 1 Pound in a Month

Usually, we don't put the word "easy" in the same sentence as "lose weight". Many of us struggle with it at least one point in our lives and some struggle with it on an off for years and years. There are a few things I've found over the years with my clients and with myself that if done fairly consistently, can make part of the fat loss easy...yes easy.

1. Be careful about your cereal servings. Check the label. How much is considered 1 serving? Spoon-sized Shredded wheat for example is 1 cup at 170 calories. Then, add 3/4 cup of nonfat milk at about 70 calories. I can eat that breakfast in 2 minutes flat. 1 cup of shredded wheat might be about 10-15 of those little biscuits. That's 240 calories down the pipe in no time. If you eat more like 1.5-2 cups with a little more milk, that is an additional 200 calories. In one month, cutting back your serving size would cut back 6000 calories which is close to 1.75 pounds.

2. Don't drink your calories. Drink tea instead of regular soda and save 150 calories. Drink skim milk instead of 2% and save 30 calories/cup. Do that daily and you'll drop 1-2 pounds.

3. Don't go nuts on the nuts. The calories in those buggers add up super fast. During the holiday season, they may be sitting out. 1 cup of walnuts is 654 calories! Even only a 1/4 c. is going to be 160+ calories. Slim down on the serving size of nuts and lose.

4. Chew gum instead of eating candy or sweets. If you have a sweet tooth after lunch or dinner, try chewing gum. It'll save you 50-200 calories and might help the sweet tooth. If that doesn't work, how about a hot cup of brew chai tea with some Coffeemate Vanilla Creamer for 35 calories?

5. Crackers aren't what they're cracked up to be. Crackers have a lot of calories for a small serving and not much beneficial nutritional value. Stop eating crackers with your lunch or as a snack and lose 1-2 pounds in a month. If you need a salty crunch, try substituting popcorn or cucumber slices with a laughing cow cheese wedge.

Weigh in Wednesday: Week 3- Hmmphf!

I got on the scale this morning and had lost 1/2 a pound. Hmmphf! Blah! Ughh! Is what I think about that! You mean adding Halloween candy to the diet doesn't help? Ok, fine. I knew that this might be the case. Here's the deal, I am not going to deprive myself and make this a "crash diet". I resolve to live a lifestyle of health so enjoying treats here and there are within that parameter. It's good that I was keeping a log all week though because it's super easy to eat a few too many treats and that's when the holiday weight gain sneaks up on us.

If I were my own trainer, here's what I would say to myself:
1. "A half of a pound down is a half of a pound that you didn't want last week."
2. "You enjoyed some Halloween candy and still lost weight."
3. "The closer you get to your ideal weight, the less you lose each week."
4. "Weight is not the only number that matters."
5. "Don't forget why you're doing this."
6. "Success is learning, changing, and seeing the downward trend."
7. "You know what to do next week."

I guess I should listen to the inner trainer and not be bothered by the small change. Any change is good change. I can be thankful for the candy and the small weight loss too.