Lose Weight Find Life

To many of us, exercise has a connotation of torture, pain, something to avoid yet have to do.  If you can’t redefine exercise to make it different for you, think activity.  Activity can include exercise but doesn’t necessarily have to.  Activity can be taking every opportunity you can, making every activity that you can to burn calories and move your body.

The key to activity is to do it daily and consistently.  If you include activity all throughout your day, it adds up and counts to boost your metabolism, raise your self-esteem and confidence, plus aid your weight loss.

Here are five everyday activities that can burn calories.

1. WALKING:
Walking is the perfect activity.  No special, expensive equipment, no fees or charges incurred, you can do it anytime and anywhere you’d like.  Save gas and walk.  Walk everywhere you can. Park as far as you can from any place you need to go. Walk the kids to school, to the library, to the grocery store. Walk and talk on the phone to friends and family. Walking is my favorite activity.  My family’s annual tradition to celebrate Mother’s Day used to be to a fancy all-you-can-eat buffet.  Since having surgery, it is to take a long walk or hike together as a family.

2. CLIMBING:
Climb every step you can. Climbing up stairs is a great calorie burner and will tone up your legs as well. Pretend the elevator or escalator everywhere you go and take the stairs.  If you can do it safely, try climbing two stairs at a time. Ignore the equipment doing the activity such as elevators, people-mover or escalators and do the climbing yourself.

3. CLEAN YOUR HOUSE:
Clean your house like you are an Olympic athlete. Vacuuming with intensity can work wonders for those arms and shoulders. Work in a set of lunges each time you have to move from one room to the next. Dance in between rooms to keep the momentum going.  Play some music while you clean house and make it an aerobic activity plus it’ll get your house cleaned every deeper.

4. SHOP:
Shop until you are ready to drop. Most grocery stores and malls these days are huge. In between each store in which you browse you must walk at least 500 steps or one full lap of the mall before you enter the next store. If its cold outside, many malls open up early in the morning just for walkers. Even if you don’t have money to spend, walk the mall.  In cold, heat and humidity, in-door malls are a great place to walk.  Meet friends and walk the mall.

5. DANCE:
Dance! Go out dancing with friends or join a dance class. You’ll enjoy yourself and burn calories at the same time.  Ever notice how many of the celebrities in “Dancing With the Stars” television show lose weight?  Whether you’re on the dance floor in front of millions or in the privacy of your own home – dance, dance, dance!

You don’t necessarily think of walking, climbing, cleaning, shopping and dancing as aerobic activities but they can be and are.  If the gym isn’t from you or you need a change of pace, give these activities a try.  If you increase the intensity or the duration of the physical part of your everyday activities you can make every calorie count!

Walk, climb, clean, shop and dance to your heart’s desire!

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

Any exercise and activity you do throughout the day counts.  It isn’t necessary to set aside a large chunk of time to work out if it doesn’t fit into your schedule.  In fact, shorter workouts build consistency.  Consistency in activity and exercise are a very important component in making lifelong changes that will help you lose weight and, most importantly, keep it off.

Most experts recommend that we exercise up to 60 minutes most days of the week but make sure that you gradually build yourself up to that duration.  A recent study from Boston Sports Clubs found that people that exercise for 20-30 minutes did so more consistently than those involved in 45-60 minute workout sessions.  This study supports the mindset that you’re more likely to stick to a shorter duration workout than a longer one.  You can also break it up in spurts throughout the day as well.  Remember, it all counts.

If you are struggling with consistency in your exercise program, try a shorter workout session or break it up during the day into 10-15 minute sessions.  Commit that you’ll exercise for 10-15 minutes and do it!  10-15 minutes of activity is better than skipping a workout entirely.  Once you’re hit that goal (whether it is 5, 10 or 20 minutes), check in with yourself if you could keep going.  You may find that planning a shorter workout is enough to get you going.  Once you are exercising, you can possibly do more than you thought.

With your shorter workout, for example 10 minutes, treat it like you would a regular workout.  Take 1-2 minutes to warm up and get your muscles warmed up and ready….including stretching.  Follow up with at least 7 minutes of activity at a medium or high intensity.  Wind down with a 1 minute cool down.

Whether it is a 45-60 minute workout, 10-15-20 minute exercise session or taking every opportunity to be active such as taking the stairs, it all counts.  Make your activity for each day count.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

Although what we eat is an important component of our weight loss success and maintenance, so is cornerstone of a strong foundation which is exercise.  The goal for all of us is to walk 10,000 steps per day.  Since Spring seems to be here finally, take it outside.  Take your walk outside and enjoy the nice temperatures and the masterpiece of nature that Spring brings.

Short-term goals are important for success.  Setting short-term goals for cardio, as in walking your 10,000 per day, can keep your exercise interesting and motivating.  If you set shorter-term goals rather than the full 10,000, you’ll be excited and motivated for long-term.  The short-term goals can also help push us past those pesky, annoying plateaus or where our limits are right now.  Crank up your exercise and you crank up your weight loss.

I’ve written before about using a pedometer and having a competition with yourself by increasing your steps or reaching the 10,000 step goal daily.  If you only have a few minutes to spend and you think that with such a short time it isn’t worth it, think again.  If you want to do something else than walk, here are some equivalents to apply to your 10,000 goal.  Here are some distances along with their steps that’ll keep you going to reach your 10,000:

1 mile = 2,000 average steps
1 block = 200 steps
10 minutes of walking = 1,200 steps on average
Bicycling or swimming = 150 steps each minute
Weightlifting = 100 steps per minute
Rollerskating = 200 steps per minute

Remember that whatever activity, movement or exercise you do definitely COUNTS.  You can spread your activity or exercise throughout the day or do your workout in one amount of carved time.

So many times it is the anticipation and planning of exercise, talking yourself into taking that walk or going to the gym that is the most difficult.  Usually, once you get going and especially after you have finished, you feel great.  You don’t understand why you paused about doing it before.  If we could bottle the great feelings we have after completing a walk or work out, there would be a dramatic reduction in depression.

It is much harder to lose weight with diet alone.  The majority of people that lose weight AND keep it off are those that incorporate healthy food choices with a regular exercise and activity regime.  Diet alone increases your chances of weight regain.  Think of your food and exercise as partners with you to lose your weight and keep it off.

To your ultimate goal of 10,000 = YOU GO!  You’ll reach your weight loss goals and maintain your loss with your partners of diet and exercise helping you.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

Short-term goals are important for success.  By reaching short-term goals, you create a positive momentum which causes you to stay motivated.  Setting short-term goals for exercise can keep it interesting and help push past plateaus or where limits are right now.

Thanksgiving is just a few days away.  A great way to combat the additional calories is to trot that turkey!  Workout before the big day and/or even after your meal.  Create a new Thanksgiving tradition by enjoying a walk after your meal to trot off some of those additional calories to combat extra pounds.

Walking is a great thing.  You can do it virtually any time and it produces fantastic results.  No expensive equipment and can be done anytime that you’d like.  You can walk additional steps anywhere you go.  Make it a challenge to get in your recommended 10,000 steps per day and during the holidays to bump them up even more.  Holiday eating is about checks and balances.  If you indulge, all you need to do is increase your walking.  Rather than sit in the break room during your lunch breaks or mid-day breaks, walk around the block, walk up/down the stairs.  Remember, every single step counts.

Here are some walking equivalents you can use to set new short-term goals:

* 1 mile = 2,000 average steps.
* 1 block = 200 steps.
* 10 minutes of walking = 1,200 steps on average.
* Bicycling or swimming = 150 steps each minute.
* Weightlifting = 100 steps per minute.
* Rollerskating = 200 steps per minute.

You can use these equivalents to figure out where you are now and set a new fitness goal for yourself.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

Strength training does more than make your muscles stronger.  Strength training will help to build stronger bones, boost your metabolism, raise your self-esteem, shape and tone your muscles, improve your posture, decrease back pain and help to improve the endurance of your muscles.

All of these benefits for strength training.  Yes, cardio is important but strength training definitely deserves a VIP place in your fitness program.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

Many fitness experts now consider post-exercise eating one of the most crucial factors influencing a workout’s results. Their recommendation: Eat a small meal or snack as soon as possible after exercising, and make sure the meal includes both complex carbohydrates and protein.

The ideal is to eat within 30 minutes of your workout, but if you don’t eat within that time frame, aim for as soon as you possibly can.

The reasons behind this strategy: It is during the several hours after exercise that your muscles respond to the exertion, becoming stronger or more aerobic (depending on whether your workout has been strength-training or cardiovascular). By eating during this important window of opportunity, you’re giving your muscles the nutrients they need to rebuild.

Honestly, the best time to exercise is when you will do it.  The statistics may tell you that morning or evening is the best time.  However, what is the best time for you is when you will exercise regularly and consistently.  Here’s a concept – when do YOU like to exercise?  When is the best time for you and your schedule?   The answer to those questions as to when you like to exercise and what works best for your schedule are what is most important.  The answers that are personal to you are all that matters.

For me, I like to exercise when as few people as possible are in the gym.  I don’t like waiting for equipment or having people talk to me when all I want to do is work out.  I have a treadmill at home which is great.  I work out when it is best in my schedule.  Sometimes, depending on my appointments and meetings, I prefer exercising early before things get into full swing.  Other times, I like working out in the evenings.  Depending on the weather, I’ll take walks in the day AND in the evening.  So, the answer for me is dependent on my schedule and how I feel.  When do I want to do it?  As long as I exercise and am active in some way, that is what matters to me.

Rather than go by the statistics and research along with the opinions of many experts, go by what is best for you.  After all, what matters is what is best for you!!

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back on Track Facilitator

Make it a part of your daily routine to find ways to move your body.   Would you go through your day without brushing your teeth?  No!  The same applies with moving your body.  Climb stairs if given a choice between escalators or elevators.  Walk your dog; play with your kids; mow the lawn. Anything that moves your limbs is not only a fitness tool, it’s a stress buster.  Think ‘move’ in small increments of time.  It doesn’t have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing.  But that’s great when you’re up to it. Meanwhile, move more.

There are no bad days when you exercise!  Do you want more energy?  Exercise.  Do you want to raise your self-esteem?  Move more!  Exercise not only helps your body and weight loss but also you mentally and emotionally.  Exercise does so much for you inside and outside!

Thought for the day: Cha, Cha, Cha…. Do it!!!

Believe In Yourself,
Cathy, Certified Life Coach
Weight Loss Surgery Coach
Certified Back On Track Facilitator

We all know about the health benefits to exercise.  There is less of an emphasis on the inner reasons to exercise.  There are many, many inner reasons to be as fit inside as outside.

Begin shifting your perceptions of movement from something that you have to do to lose weight or change your body, to more immediate gratifying internal factors:

* instant gratification of enhanced psychological well-being.

* movement feels good.

* social aspects of exercise (work out with a friend or trainer).

* stress reduction.

* connection with body.

* better sleep.

* relaxation.

* eating better.

* opportunity to be outside.

* breathing fresh air.

* thinking clearer.

* movement is something you want to do (not something you should do).

Another main difference is that active people expect fitness to be fun, while inactive people dread the event.  Of course, it you haven’t been active in a while, it may take a while for exercise to feel good. It’s normal that you’ll be out of shape, out of breath, and have a tendency to get sore if you overdo it. So how do you take an activity that’s foreign and give it a positive spin?  Go slow and don’t overwork things in the beginning.

Treat your body gently and with loving kindness.  Find ways to focus on the IMMEDIATE payoffs of the exercise itself, such as feeling better, learning new skills, or having fun, or better yet — reward yourself. Develop a daily, weekly, and monthly reward list. Get a tape recorder and stroke yourself with “Yes I can” messages. Pay yourself, and enlist others to contribute to your fund. Our partners are always asking how they can help us achieve our goals, so involve them somehow in the process. Make this time for yourself and being with yourself or exercise with others.  Mostly, make it enjoyable!

As you exercise, check in with yourself.  How are you feeling – a higher self-esteem, feeling better about yourself, having fun???  Remember these wonderful feelings so you’ll actually want to enjoy them again!

Believe In Yourself,
Cathy, CLC,
Certified Life Coach, Weight Loss Surgery Coach
Back On Track Facilitator

You don’t need to purchase expensive in-home exercise equipment or an expensive gym membership to lose weight and maintain your health.  Forget the Spandex and expensive fitness toys and remember these lifestyle exercise tips:

* Ride a bike or walk to the convenience store in your neighborhood to pick up that forgotten item from your grocery shopping.

* Walk up and down the stairs of your office building or department store.

* Start golfing and skip the cart to gain real exercise while having fun.

* Take a nature hike instead of watching television or a movie eating popcorn.

* Do you regularly meet a friend for coffee?  Get in your chat while walking together rather than sitting spending money on coffee.

* During your breaks at work, don’t sit in the break room – get out and move.  Take a short walk, use the stairs for a quick workout.

* Get a pedometer and count your steps.  Make it a game to build on your steps each day.  For optimum health, 10,000 steps per day is the goal.  See how close you can get to 10,000 or, better yet, how many steps you can get in over and above the 10,000 recommendation.

As little as 20 minutes of exercise per day can reduce some psychological distress.  Any form of activity from gardening to sports is helpful but sports are best at enhancing mood.  The more activity you get, the greater your mental well-being.  Our bodies are designed to move.  That’s why it feels so good to exercise and be active.

The hardest part is the pre-activity time.  When we are exercising and after, we feel great!  As you contemplate whether to exercise or not, reflect back on the times that you’ve exercised and how great it feels.  JUST DO IT and you’ll be glad you did for the rest of the day.

There are so many benefits to exercising yet for many people, it is not a part of their life or mindset.  If exercise were a drug, you’d never be able to get it as it would be on a constant back-order.

Exercise is more than going to the gym.  Exercise and fitness is a lifestyle of activity and enjoying moving.  Fitness is fun!  You can’t have a bad day when you’ve exercised!!!

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

You’ll be in better shape and enjoy a higher fitness level by incorporating strength training.  Strength training is proven to improve athletic ability.  For example, golfers significantly increase their driving power and walkers have more stamina.  Whatever your sport of choice, or in living your daily life and routine, strength training will not only improve your proficiency but also decrease your risk of injury.

You know the Energizer Bunny keeps on going and going and going……..include strength training for the energy and stamina and you’ll give the Energize Bunny a run for its money!

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