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February 2012 Newsletter
OK, It's February. It's cold, dark, dreary and you are still waiting to begin your resolution...??!!
This is a great time to assess where you are with your workout and nutrition goals. There is never a bad time to begin a new program or change up the one you have. One day at a time, my friend, one day at a time!!
Keep your goals as simple as possible. Like, "today, I'm going to eat 5 small meals." Meet that goal head on and then set a new goal the following day. Do this every day and you will be surprised how easy it is.
Keep your focus on why you are changing your eating habits or working out. See yourself in 1, 2, 5 or 10 years from now. What do you see? How do you feel? Many times these thoughts of the future can motivate the present.
Several of my clients' biggest challenges are to stay consistent with their nutrition and their workouts. This is the make or break of whether or not you are going to get to your goal.
The mistake that people make is to set their goal too high. Look at this example: "I am not going to eat any desserts until I lose all the weight I need to lose." So, what's wrong with this statement? It seems like a good goal, but is it a goal you can really stick with ?
It would be safe to say that at some point through getting to this goal, this person will cave and have dessert. They will then feel defeated because they did not make it to the end without eating dessert.
My suggestion is to make the goal something like this: "I will not have dessert until I have lost 5 lbs. When I get to this goal, I will share a dessert with my spouse, friend, etc." Now you have a better chance to meet your smaller goal and to not feel deprived.
When it comes to setting up your workout schedule, if you end up missing a workout, don't do the ever so popular: "I screwed up, I'll start next Monday." Now you potentially have wasted 3, 4 even 7 days that you could have jumped back on the band wagon!
Remember the consistent person will win the race. Setting short term goals and to not giving up too soon is the key. Don't use the excuse of starting again on Monday. This includes food, too!
I have said this before, the definition of insanity is: Doing the same thing over and over and expecting different results. You are the only one who can get out of bed and make the decision to eat healthier and to be active through strength training and getting in cardio.
A book that you may want to get in the near future is Body Confidence by Mark McDonald. Mark is the founder and CEO of Venice Nutrition. This book goes into the the factors that help keep your blood sugar stabilized and your body in balance. The key components are:
Eating at consistent meal intervals
Keeping your nutrient ratios balanced
Identifying and consuming the right amount of calories at each meal
We are all busy. We all have lives that require attention in many areas. We all get tired. We all want happiness. We all want to feel better. I could go on and on. With this said, many people make excuses as to why they can't fit exercise and eating healthy into their lives. Look at the list below. Have you used any of these excuses?
Making little changes will produce big things. Taking the first step is the most important!
OK, It's February. It's cold, dark, dreary and you are still waiting to begin your resolution...??!!
This is a great time to assess where you are with your workout and nutrition goals. There is never a bad time to begin a new program or change up the one you have. One day at a time, my friend, one day at a time!!
Keep your goals as simple as possible. Like, "today, I'm going to eat 5 small meals." Meet that goal head on and then set a new goal the following day. Do this every day and you will be surprised how easy it is.
Keep your focus on why you are changing your eating habits or working out. See yourself in 1, 2, 5 or 10 years from now. What do you see? How do you feel? Many times these thoughts of the future can motivate the present.
Several of my clients' biggest challenges are to stay consistent with their nutrition and their workouts. This is the make or break of whether or not you are going to get to your goal.
The mistake that people make is to set their goal too high. Look at this example: "I am not going to eat any desserts until I lose all the weight I need to lose." So, what's wrong with this statement? It seems like a good goal, but is it a goal you can really stick with ?
It would be safe to say that at some point through getting to this goal, this person will cave and have dessert. They will then feel defeated because they did not make it to the end without eating dessert.
My suggestion is to make the goal something like this: "I will not have dessert until I have lost 5 lbs. When I get to this goal, I will share a dessert with my spouse, friend, etc." Now you have a better chance to meet your smaller goal and to not feel deprived.
When it comes to setting up your workout schedule, if you end up missing a workout, don't do the ever so popular: "I screwed up, I'll start next Monday." Now you potentially have wasted 3, 4 even 7 days that you could have jumped back on the band wagon!
Remember the consistent person will win the race. Setting short term goals and to not giving up too soon is the key. Don't use the excuse of starting again on Monday. This includes food, too!
I have said this before, the definition of insanity is: Doing the same thing over and over and expecting different results. You are the only one who can get out of bed and make the decision to eat healthier and to be active through strength training and getting in cardio.
A book that you may want to get in the near future is Body Confidence by Mark McDonald. Mark is the founder and CEO of Venice Nutrition. This book goes into the the factors that help keep your blood sugar stabilized and your body in balance. The key components are:
Eating at consistent meal intervals
Keeping your nutrient ratios balanced
Identifying and consuming the right amount of calories at each meal
We are all busy. We all have lives that require attention in many areas. We all get tired. We all want happiness. We all want to feel better. I could go on and on. With this said, many people make excuses as to why they can't fit exercise and eating healthy into their lives. Look at the list below. Have you used any of these excuses?
Making little changes will produce big things. Taking the first step is the most important!
- If only I had more time...
- If only I could afford it...
- If only I could eat healthier...
- If only I could stick with it...
- If only I wasn't hungry all the time...
- If only I didn't have kids...
- If only I knew how to do it...
- If only I were younger...
- If only I had somebody to help me...
- If only the economy was better...
- If only I had been given a shot...
- If only I had better genetics...
- If only I didn't have so much weight to lose...
- If only I didn't have to try so hard...
- If only I hadn't failed in the past...
- If only I could just catch a break...
- If only I had more confidence...
- If only I were luckier...
- If only I had a workout partner...
- If only I could just get started...
How to detemine your Target Heart
Rate
Many people have asked how can they find their Target Heart Rate or THR. Knowing your correct THR will help you maximize fat burning while doing cardiovascular exercise. Keeping your THR between 60-70% of your maximum heart rate is best. Keep your THR at the 60-70% range for a minimum of 30 minutes.
Let's take, for example, a 55 yr old man who wants to know their THR. The following formula will work:
Example (220 - 55 = 165 x 70% = 115)
Therefore, this person should keep their THR at about 115 beats per minute for a minimum of 30 minutes to maximize fat burning in the body.
Many people have asked how can they find their Target Heart Rate or THR. Knowing your correct THR will help you maximize fat burning while doing cardiovascular exercise. Keeping your THR between 60-70% of your maximum heart rate is best. Keep your THR at the 60-70% range for a minimum of 30 minutes.
Let's take, for example, a 55 yr old man who wants to know their THR. The following formula will work:
Example (220 - 55 = 165 x 70% = 115)
Therefore, this person should keep their THR at about 115 beats per minute for a minimum of 30 minutes to maximize fat burning in the body.
