WHY… do you wake up early to hit the gym before work? Do you make healthy food options at home instead of eating out? Do you give up soda and other sugary beverages? Have you dedicated at least 30 minutes a day to being active?
WHAT IS YOUR WHY?
WHY… are you making the decision to lead a healthy life?
Is it to be thinner? Is it because your doctor has recommended weight loss or exercise? Is it because you have a family history of diabetes or heart disease? Is it to look good in a bikini? Is it because you feel better when you workout regularly and eat well?
Let me give you a few statistics…
Chronic diseases, such as asthma, cancer, diabetes, and heart disease are widespread and rising dramatically in the United States. Preventable factors such as poor diet and lack of exercise, as well as lack of access or emphasis on preventative care, have led to a dramatic increase in chronic diseases in the last three decades. Chronic disease is defined as an illness or health condition that persists for a year or more, resulting in functional limitations and the need for ongoing medical care. Despite widespread knowledge that most chronic diseases are preventable and manageable through early detection, treatment, and healthy living, chronic disease usually leads to some degree of permanent physical or mental impairment that significantly limits one or more activities of daily living in many of those diagnosed with a chronic health condition.
Does that change your WHY?
Does that make you more committed to your WHY?
If that doesn’t help let me give you a few more statistics…
Another chronic condition is obesity. Obesity is the condition of being considerably overweight, and refers to a person with a body mass index (BMI) of 30 or greater, or who is at least 30 pounds over the recommended weight for their height.1 Approximately 66% of adult Americans over the age of 20 are overweight, and approximately 34% of Americans are obese, which equates to nearly 72 million Americans.1 Excessive body weight is associated to an array of health problems including cardiovascular disease, type 2 diabetes, high cholesterol, osteoarthritis, some types of cancer, pregnancy complications, shortened life expectancy and decreased quality of life.
There are several BMI calculators available online that facilitate the process, but essentially, your BMI is your weight in kilograms divided by your height in meters, squared.
BMI = weight (kg) ÷ [height (m)]2
Does THAT change your WHY?
Does THAT make you more committed to your WHY?
Regular exercise and a healthy diet are more than just a “get thin” tool. They give you the ability to live a long and healthy life. So, start thinking about your WHY and what it means to you. You might find out that having a why that means more than fitting in your skinny jeans will change your fad diet and workout of the week into a healthy lifestyle, one which you can lead for the rest of your life, instead of for the next 30 days.
Find the time in your schedule.
The best way to start is to map out when you will workout. Whether that is making it to the gym, going to a studio for classes, meeting with a personal trainer, or working out at home. Planning when and where you will workout is key to successfully starting and maintaining a fitness program.
Find your places to workout.
Working out is on trend right now, from large national-chain gyms to small, local boutique gyms, to online workout plans you can do at home. Finding out what works the best for you will help you set and reach your fitness goals. For example, if you are someone who travels often, you may find it hard to commit to a gym.
Determine what your goals are and create a timeline.
I like to have my clients create 5 goals, based on the following timeline:
1- month goal
Begin with your long term goal, or broadest goal. For example: Lose 10 pounds. Now, each goal after that should be something that helps you reach that long term goal. Try to base your smaller goals on lifestyle changes vs weight loss goals. This means working on goals that create healthy habits, like cooking at home more often, drinking more water, getting 8 hours of sleep each night, saying something positive about yourself every time you pass a mirror, etc, instead of goals associated with numbers or measurements.
Hire a Personal Trainer or Nutritionist.
Most of us can afford 3-6 sessions with a Personal Trainer or Nutritionist. Let a fitness professional know exactly what you are looking for and ask them to help you get started. Ask them to show you articles and give you information on how you can be using the equipment and resources your gym has to the fullest.
Find a fitness buddy.
Find a friend, coworker, or family member that is interested in getting into a fitness routine. Plan workouts together, including group fitness classes, or personal training sessions. You can workout at home, take turns at each other’s houses using a workout video, or get outside and walk. The options are endless. The goal is to use your buddy for motivation and accountability and maybe some fun!
Throw out the junk food.
I’m someone who loves chips! I am someone who can sit down and eat an entire bag of chips in one sitting. I am someone who does NOT keep chips in my house. Self control is a great thing to have, and I have it when I meet a friend for lunch and order a side of vegetables instead of french fries. But self control at home, alone, when no one is watching? That is hard! And you are being mean to yourself by keeping unhealthy snacks around. Get rid of the things you know you’ll eat, that you know you shouldn’t eat. Crave salty things like me? Roast veggies and lightly salt with sea salt. More of a sweets fan? Freeze your fruit or make a smoothie.
For more information on getting started with a new fitness program contact Tami at firstname.lastname@example.org.
We ALL get hungry when we’re running around everyday or when going on a roadtrip. The best thing to do is plan ahead. It’s going to happen so don’t be tempted to go to a drive through, or grab something no so healthy at a convenience store or vending machine. There’s nothing more convenient than having something right there in your bag. So bring healthy snacks with you to avoid the not so great options along the way. Here’s a few easy portable snacks to throw in your bag before you leave:
If you‘re feeling really ambitious, bring a mini cooler. Bring sandwiches, leftovers, salads, and veggies. Especially if you have to travel far or are going on a road trip.
Here’s a few ideas for your cooler and don't forget a fork or a spoon!:
Afraid of going overboard on Thanksgiving? Afraid you'll ruin all the hard work you've put in at the gym? Here are a few tips to keep it together during the turkey holiday.
– Don’t skip breakfast. Eat a regular breakfast. Oatmeal with blueberries, egg whites, and low fat yogurt are all great options. Generally, people tend to skip breakfast and even lunch so they can indulge in the big dinner.
- Be Active. Try to get in some extra workouts leading up to Thanksgiving. Do an in home workout or go for a run that morning. Also, be prepared to go for a walk or do something after your meal rather than take a nap!
– Drink water! Many people forget to drink water during holiday meals, such as Thanksgiving. Drinking water throughout the day and during the meal well help break down the food digested and will help suppress your appetite.
– Stick to White Meat. 8 oz portion and the white meat has 368 calories and 8 grams of fat while the dark has 400 calories and 16 grams of fat.
– Watch the Gravy. Limit your gravy servings to one or none for your Thanksgiving dinner.
– Alcohol. Wine, beer and liquor will add calories fast. Avoid excess amounts of drinks. But if you feel you'd like to indulge, check these drinks out. crazyfatloss.org/low-calorie-alcoholic-drinks/
– Rolls will not help to rid of your rolls. Eat your dinner roll at the end of the meal (hopefully you won’t have room) and stay clear of large amounts of butter on those buns, and bread.
– Veggie Out! Veggies can be your lifesaver. Make sure they’re on 1/3 of your plate and avoid the cream and butter soaked vegetables.
– Replace cream or whole milk with evaporated skim milk, especially in mashed potatoes and cream soups. Make a lower fat, yet very flavorful turkey by slipping herbs or poultry seasoning under the skin and basting with nonfat chicken stock rather than butter.
– Butter. If you want to add butter to a recipe, add a small amount just before serving. It’ll be the first thing you taste and smell, so a little will have a big impact.
- Wait 20 minutes before getting seconds. Chances are you’ll be too full for a second plate.
Most of all, enjoy your Thanksgiving!
Real people with real results
Check out Edgewater Fitness Center’s Member spotlight of the month, D.J.!!! His hard work and great attitude is very inspiring.
D.J. has trained with EFC and RFC's trainer, Katy since April 2016. He has trained with her two times every week and hasn’t slacked a bit!
D.J. has lost a total of 53 lbs, he went from a 38 waist size to a 33 and went from an XXL t-shirt to a large. He has gained strength, confidence and a healthier lifestyle.
I hope you enjoy learning about how he’s attaining his goals throughout his fitness journey.
Expect to find some tips you can take with you and maybe even relate to what he’s gone through!
What were your fitness goals to begin with?
Of course to lose weight but also I truly wanted to have more energy and to just feel better. I wanted to look and feel better by my 50th birthday which was 11 months away.
How did you go about achieving your goals?
I made a commitment to myself that I would go the gym to do cardio a minimum of 4 times a week. Regardless of how nice the weather was outside, I had to do my cardio at the gym. I had to look at it like a “job.” If it was a beautiful day and I ended up being active outside that was a bonus to my weekly goal never a substitute. The next part was committing to working out with a trainer at a minimum of twice a week. This had to be non negotiable for me. Being so out of shape I really needed to have someone experienced and knowledgeable so I wouldn’t end up hurting myself as well as to keep me motivated. The third part was making better choices around food, meaning what, when, and how much I would eat.
What does a typical week look like at the gym?
Currently three days of cardio, one group fitness class and two personal training sessions. I also stretch every day. This has made a huge difference for me and I pay for it if I skip it.
What do you eat/drink during a typical day/week?
Breakfast is usually 1 whole egg and egg whites scrambled with some veggies mixed in, 1 turkey sausage and 1 slice of Ezekiel toast. Pre gym snack, a banana with peanut butter. Lunch is usually broiled chicken breast over a large mixed green salad. Dinner would be a lean protein of either fish, chicken, bison/beef, a very generous portion of leafy or dark green veggie and ½ sweet potato or farro. I also give myself a nightly treat of either ONE square of dark chocolate or ONE spoon/bite of ice cream. I manage much better when I don’t feel deprived of certain foods. Portion control is essential for me. I give myself one day a week to have a “cheat” meal like a burger or pizza. It’s not a day to go off the deep end all day long. For the most part I only drink one cup of coffee a day and then water, water, and more water. A little more than 64 oz per day of water. Peppermint tea after dinner most nights.
Do you take any supplements?
Only a multivitamin
Other than the weight loss have you had any other major changes in your body?
I’ve had tons of other changes!! Energy level is better than what I expected. Flexibility has dramatically increased. When I started I was taking 4 different blood pressure medications. I am currently taking 1 BP medication and hopefully will be off that by the new year. I sleep more soundly, waking up more refreshed than I can ever remember. I keep getting compliments on my complexion which I find kind of funny since it wasn’t something I thought about when I started. Mentally I feel more motivated, focused and happy than I’ve been in years. Plainly and honestly I have not felt this good since I was 30 years old.
What has been your biggest accomplishment during your journey thus far?
Staying focused and motivated. That’s always been my downfall in past attempts. Can’t say enough about how important having support at home from my spouse and at the gym from my trainer has been.
Have your goals changed since you started working out?
Only thing that has changed is my final goal weight. I actually don’t care what the number ends up being. I’m finally comfortable in the clothes I wear now and feel great. I thought I wanted to get down to 180 pounds but honestly am more than happy with where I’m at right now.
How are you maintaining your level of fitness?
I keep doing this week what I did last week. I’ve had a day here and there where I’ve eaten more than I should. I’ve had days where I felt like my workout wasn’t my best but instead of beating myself up for it I just get up and try again.
Is there anything else you’d like to share with our members?
It’s taken me about 6 months to start turning off the voice in my head that tells me I can’t do this or that’s too difficult. Difficult doesn’t mean impossible.
Everyone knows that fruit is an important part of the human diet. Packed with nutrients, fruit can provide a wide range of benefits. But what fruit have what power? This handy chart illustrates the benefits of 20 different fruits as well as the diseases they fight.
By: Megan Millard
When it comes to working out, there's one thing you can do for yourself every day. Sore muscles may keep you inside on your rest-day, but there's one thing you should get up and do. And that's walk.
Walking may not be as glamorous as squatting 200 pounds or sweating it out on the stair-master, but for just 30 minutes a day, you can greatly improve your health by walking instead of watching T.V. or lounging on the couch.
Walking is a low-impact exercise...so you won't damage your knees from doing it. According to the American Heart Association, walking offers an assortment of health benefits such as decreased blood pressure, reduced risk of heart disease, as well as improvement of mood and overall mental health.
Walking is easy, relaxing, and very healthy. So get up and do it!
RFC staff. We want to share our fitness knowledge with you!