Lose Weight Find Life

Keeping your body well hydrated impacts not only your exercise performance, but also how you feel about it as well.  Studies show that getting enough water and other fluids have concrete benefits:

- YOU EXERCISE BETTER.  People who are well hydrated work out with more intensity, in terms of both strength and endurance.

- YOU EXERCISE WITH MORE SATISFACTION.  Hydration levels seem to affect people’s perceptions of their workouts. People who are even slightly dehydrated describe their workouts as more difficult.

- YOU BURN MORE FAT.  When your body is well hydrated, the body’s processes involved in fat burning are maximized.

So, drink up and work out!

Believe In Yourself,
Cathy, Certified Life Coach
Weight Loss Surgery Coach

Weight bearing exercise promotes increased muscle mass and helps to speed up your metabolism!!  The more lean body mass (muscle) you have, the more calories your body burns!  Bring it on!!  What a deal!

Why?  Because muscle is more metabolically active than fat!  Add light weight training to your daily exercise program.  You’ll not only like the way you feel but you’ll like the way you look too.  Double bonus!

Believe In Yourself,
Cathy, Certified Life Coach
Weight Loss Surgery Coach

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As many of my clients know, a few months ago we got a puppy for my sons.  As it usually works out, he has went from a puppy for my sons to my puppy.  He is my little shadow. 

Everywhere I go in the house, he is right on my heels.  Another benefit is that he loves to go outside.  He loves to go for walks.  Walking has been one of my favorite forms of activity but walking with Jake is a joy.  Watching him enjoy the walk, the activity, the wind in his face, and the little twigs, leaves and little treasures along the way that intrigue him is fun to share.

Walking with a buddy is great.  Walking and talking with a friend is a great way to be accountable and share the companionship of your walking companion.  As we all know, life can sometimes get in the way.  A walking friend can get busy, sick, and not be able to make it.  Your furry friend is always up for the joy of walking with you. 

We know that exercise is good for us.  It helps us maintain our weight loss, manage stress, sleep better, and increase our energy level.  The great thing is that activity gives the same benefits for our pets.  Not only will exercise help them live longer, but an active pet is also more alert and more content.  I can tell when Jake needs to go for a walk.  He has more energy, gets into things, more active, chews, and barks more.  He gets bored and needs his walk!  I get bored and I need my walk too!!  Who would have known that getting a puppy for my sons would benefit my activity routine!

If you don’t have a dog, borrow one from a friend or neighbor.  They will appreciate it and you’ll appreciate the health benefits too.  Unconditional love and a walking buddy in one furry friend.

Believe In Yourself,
Cathy, Certified Life Coach
Weight Loss Surgery Coach

If you often have tension headaches, here’s some motivation to get fit.  Research shows that headache sufferers that improve their level of aerobic fitness and muscle tone generally have fewer and less severe headaches.  This may be partly due to the fact that exercise causes the brain to secrete more endorphins, which help to lessen pain and promote feelings of well-being.

Give it a try.  What do you have to lose except a headache and pounds??!!

Believe In Yourself,
Cathy, Certified Life Coach
Weight Loss Surgery Coach

The days are finally warming up and summer is around the corner.  As it warms up, remember to keep hydrated regularly throughout the day and use sunscreen.  When the sun is at its peak (around Noon to 3:00 p.m.) try to work out earlier in the morning or later in the evening. 

Be sure you include all three areas of fitness - cardiovascular exercise of 30 minutes per day, strength training (two to three times per week for 30 minutes), and stretching of five to ten minutes per day.   To maximize your fitness and well-being, remember to include all three areas in your exercise routine.

Believe In Yourself,
Cathy, Certified Life Coach, Weight Loss Surgery Coach

As we are watching our favorite television shows, the commercials can be annoying.  There are so many and they seem to last forever.  Rather than sit there bored or, worse, go to the kitchen as a time filler, make good use of commercials.  When a commercial comes on, get up and move instead!

Here’s a few suggestions:

* Get up/down:  Lower yourself gently to the floor and lie on your back.  Stand up.  Repeat slowly and then quickly.  Practice until you can do 15 in a row.  Make it fun and invite your kids and spouse to join you.

* Up/Down:  Stand up for a count of three, swing your arm around like a propeller and then sit back down.  Do 20 in a row more rapid than the previous one.

* One-Two Punch:  For a great work out of your upper body muscles and trimmer waistline - bend your knees slightly.  Visualize a punching bag in front of you.  Punch it with one hand at a time increasing your pace.  Try overhead punches which work the back of your arms, waiste and calves.  Clinch your fist, stand erect and punch your right arm overhead, pretending you are trying to hit the ceiling.  Rise up on your toes as you go.  Drop the opposite elbox down as low as you can alternating arms.  Do these rapidly.

All this during a commercial.  Who says commercials are boring?

Believe In Yourself,
Cathy, Certified Life Coach
Weight Loss Surgery Coach

The American Heart Association has declared Wednesday, April 16, 2008, as National Start! Walking Day.  Whether you’re reading this on April 16th or another day, you can have your own Start! Walking Day.

From www.americanheart.org:

Heart disease is the No. 1 killer in the U.S. And physical inactivity doubles the risk. Start! walking and start reducing your risk.

You can support the fight against heart disease by participating in National Start! Walking Day, Wednesday, April 16.

On this special day:

• Show your support and wear your sneakers to work.
• Take a 30-minute walk during the day.
• Make your pledge to live a longer, healthier life.
• Get involved in our goal to reach a million miles walked and a million dollars donated by the end of the day.

  Walking has the lowest dropout rate of any physical activity, and is the simplest positive change individuals can make to effectively improve their heart health. Research has shown that the benefits of walking and moderate physical activity for at least 30 minutes total on most or every day of the week can help you:

  • Reduce the risk of coronary heart disease
  • Improve blood pressure and blood sugar levels
  • Improve blood lipid profile
  • Maintain body weight and lower the risk of obesity
  • Enhance mental well-being
  • Reduce the risk of osteoporosis
  • Reduce the risk of breast and colon cancer
  • Reduce the risk of non-insulin dependent (type 2) diabetes

  Did you know that for every hour of regular, vigorous exercise we do — like brisk walking — we can live two hours longer?

  By joining others across the country, you’ll be a part of the solution to get America walking.  From my heart to yours, let’s get walking!

  Believe In Yourself,
  Cathy, Certified Life Coach-Weight Loss

Considering it’s thousands of years old, referring to yoga as a new fitness craze isn’t really accurate. However, yoga has become increasingly popular in the U.S. in recent years.

Yoga offers many benefits including: improved flexibility, posture, balance, circulation and coordination; increased self awareness; reduced risk of injury for other activities and relaxation and stress reduction.  Many weight loss surgery patients report particularly enjoying it because of the calming effects previously obtained through eating sugary carbs.

With all this going for it… don’t you think it’s time you give yoga a try?

Believe In Yourself,
Cathy

Health experts recommend wearing a pedometer with the goal of 10,000 steps per day.  Most people get less than 3,000 steps per day.   Pedometers are small electronic, battery operated, counting devices that are worn on your waistband or belt. 

The benefits of pedometers are many.  10,000 steps per day can assist with weight loss and maintenance, help lower blood pressure, decrease risk of osteoporosis, promote a sense of well-being and enhance deeper sleep.  Wearing a pedometer can be one of the easiest things to do for  daily fitness and throughout your day. 

Tracking your steps throughout the day can be very motivating.  A pedometer can subconsciously urge you to take the stairs instead of the elevator or walk to a co-worker’s office instead of calling or e-mailing.  Most of us are goal-oriented and have a sense of competition within us.   Counting steps with a goal of 10,000 can be more motivating than you think.  It has been said that people need to walk 10,000 steps a day to maintain an active lifestyle and burn 20% of their caloric intake from the day. 

Pedometers can range from $10 to $50.  Pick one up and see if wearing it motivates you to be more active and reap the many health benefits.  Have fun with it.  Keep track of how many steps you trek each day.  Make it your own game to increase day to day, week to week.  My kids are so interested (competitive or checking up on me!?) in my steps that they ask me at the end of the day how many I did.  Now, that’s motivation!

Believe In Yourself,
Cathy

For weight loss and maintenance, we want to increase our resting metabolic rate (RMR).  One of the best ways to increase your RMR is to strength train regularly.  Did you know that a pound of muscle burns 50 times more calories than a pound of fat!!  Now, that’s a deal! 

Working out with weights increases lean muscle, which burns more calories than fat.  You don’t have to commit to hours at the gym to make a difference in your RMR.  Here’s some “How to’s” for you to consider:

* If you’re not currently strength training, working out with weights for as little as 20 minutes two to three days per week can be enough to increase your RMR over time.

* If you’re currently strength training but want better results, try these strategies to bump up your workouts:

-If you’re weight-training two days per week, increase to three days.

-Always let your muscles rest at least 48 hours between sessions.

-Increase the number of sets you do.  If you currently do two sets, crank up to three sets.

-Lift the heaviest weight that you can safely handle.  Never increase the amount of weight more than 10% at a time.

Strength training is important and can be fun.  The results are amazing.  Enjoy!

Believe In Yourself,
Cathy