Ever since I returned from Miami, I've been fighting the worst cold I've had in years. I guess South Beach will do that to you if you're 44-yr-old and have no discipline! Anyway, for the last 9 days, I've been filling my body with Tylenol Cold Medicine, orange juice, green tea, water, soup and basically everything else you resort to for a common cold.
To be successful you need a team of people and plans in your corner... online program trends are helping people get fit and healthy. When you need a little inspiration check out some of these online helpers:
www.fitday.com
www.missionmenus.com (life balance challenge)
www.womenshealth.gov (their walking women's challenge)
www.activetrainer.com
www.realage.com
www.dietchallenge.usatoday.com
www.andreametcalf.com
www.cltv.com/livinghealthychicago
So you wanna make your workouts more efficient - save time and burn more calories!!
1. make up your own mini bootcamp
I flew out yesterday to Yonkers, NY to help the TODAY show go through the Fitness Equipment which was rated for the claims made on informercials by Consumer Reports. They chose a variety of pieces that can be viewed on line at Consumer Reports. I had to read the instructions, watch any pertinent videos and then teach Jenna Wolfe how to use the pieces correctly and give my opinion too.
I recently took a trip to South Beach. For those of you who've been there, you know it's the land of "beautiful people." More importantly, the weather and people force you to really take care of yourself, unless you're ok with being a fat, obese-looking slob!
Teaming up at work is a great way to get daily motivation, movement and make a difference!
Based on my experiences:
1) Opposites attract - pick someone who is already good at the thing you aren't! If you are good with making healthy food choices, but lack the motivation to be a walker at lunch... pick a partner that is already walking and then talk with them about the food.
2) Set clear objectives - Make sure you are both on the same page so that nagging each other doesn't become nagging but stays as a motivational partner.
3) People who move together, groove together. Pick a partner with similar hobbies, job duties or interests. It is always great to be able to "relate" to someone and sometimes even an older or younger person will have some same interests that really make meeting with them FUN.
This week, I worked out at David Barton Gym in the 600 N. Kingsbury building. My friend, Freddy Wolner who heads all the trainers invited me, so I decided to give DB a try. The scene was much different than what I'm used to at East Bank Club, but I loved the energy at DB.
It's always hard to get people to eat more protein. A tablespoon of peanut butter has about 7-9 grams of protein and added to an apple is a tasty treat that helps stabilize blood sugar for a mid-day snack. The current recall on peanut butter may give my clients a reason to stop eating it. It's like mercury in fish...
Recently , I visited a new workout studio located at 712 N Dearborn in Chicago. They combine the benefits of specialized slow training and nutrition programs. Their ideal client wants a twice a week program for only 30 minutes. The studio is kept cooler for a sweat free thirty minute workout session with a trainer.
I was up early this morning and trotted through the snow to teach a 6am Pilates class. For me teaching is second nature having been an instructor since 1983, but it amazes me still the feeling after a workout. Take time to stretch and breathe deeply as you workout. Pilates movements incorporate the muscles around the spine, pelvis, and rib cage as well as work with deep breathing, balance and mindful awareness. Thinking about your body moves through space and placement is critical to any Pilates workout. The private instruction is well worth the money ranging from $65 - $150 per workout session in Chicago and group mat classes also show benefit at a much more affordable price starting around $25. Almost every club in town that offers group fitness will also share its blend of Pilates with your membership. Here is one basic stretch from Pilates called the "Saw"
All I ever hear is live in the moment... and yet so many people stop me and say I was so bad yesterday, I didn't exercise, I ate a cheeseburger, I ate a cookie... Why worry about the past. The only way to get healthy is to think about what you can do today, tomorrow and of course, right now.
All the things one can do in a day...
here are 5 - 2 minute activities for you to get to the magic of 10 number on this "day of rest" HA! MAKE SURE YOU SET THE TIMER!
Laundry Basket Challenge - Get a laundry basket and for 2 minutes without stopping fill it up with anything that needs to be put somewhere else... run up the stairs, empty it on the bed and run back down and fill it again. When the timer finishes you just burned about 30 calories and started on your house cleanup too!
Dishwasher Ballet - If you kitchen is already cleaned up then you have time to go the gym or outside for 10 minutes, but at my house on Sunday after the kids (teenagers) have had their friends over, I look at this opportunity to clean up after them as the start of a workout! Set the timer and anytime you move you must move in a squat or plie from ballet. So from sink to dishwasher or counter to refrigerator, just start moving down and up to get across the kitchen. If it doesn't get picked up within the 2 minute timer, then call the kids. They can help!
Body Weight Training - Chair/Stool Squats (BEGINNER) & Single leg stand up (ADVANCED)
CHAIR SQUATS
This exercise starts in a standing position in front of the chair/stool. Arms balance in front or more difficult over head. Slowly lower to touch hips to chair then return to standing position. Increase intensity by holding the touch chair position as long as you can or repeat 20 reps. Builds strength in thighs, glutes, hips and abs. Increases balance with arms up and functional exercise that we need this for daily life. (bathroom - need I say more)
If you still haven't started a goal for 2009, don't worry! Start TODAY! The best thing about a new year is that you can renew your commitment to better health at any point. I have a few tips for your resolutions stick!
1) Write something down on paper.
2) Tell Your Friends and Ask them to Join You
3) Look for advice to get to your goal
4) Give yourself smaller VICTORY goals to know you are moving in a good direction toward the big one.
5) Make it fun!
My goal for 2009 ~
Happy New Year to everyone! The beginning of the New Year also brings about the beginning of a new "YOU" for many of us. For those of you who've decided to get back to your workout regimen...welcome back! I was pretty good with my workouts in 2008, but will pick it up a notch in 2009!
The Top Cancer organizations joined forces and have put together a simple message to break through the clutter of confusing and contradicting cancer preventative messages.
1) Eat Well - diets are a major influence on our risk for cancer
2) Be Active - sedentary lifestyles have been linked to higher risks of cancer
3) Don't smoke - studies show reduced incidence of heart attack and strokes in cities that have now banned smoking in public places.
4) Get screened - we cannot change our parents; our genetic risk factors are important to consider and screening helps us understand the risks.
Cancer may be preventable with a healthy diet, regular exercise, no smoking and seeing your doctor regularly.
If you don't feel like cooking and prepping your meals, maybe it's time you tried Seattle Sutton's Healthy Eating program. I had the chance to TASTE their meals and check out their op
eration recently. Very impressed with flavor, taste and quality of freshness. I have even considered trying it myself for a few weeks.
New Year's Day 7! Well, who have you told about your goals for this year. Support is important in keeping your goals on track and being successful! Sending a simple email to friends or yourself will help you visualize success and achieve it too! Support can also mean those who share your goals. Partners who work out together help each other when they don't feel like making it to the gym or quit smoking. You can do it! Just spread the word! Tell us your goals and maybe we can help!
I need your help! I will help you in return. Here is my challenge. There are so many ways to achieve better health and it is something we are all hopeful to be able to fit into our daily lives. We all want to live as long as we can and understand that a healthy fitness and diet regimen will help us to succeed. I truly believe
How many of you have had a "coronary artery scan?" I bet most of you haven't. My good friend Tom Shaer, sportscaster in town, turned me on to this test and I recommend it for everyone! Maybe you've heard the Heart Check America ads on radio? Well, Tom recommended I go see Dr. George Kondos at the University of Illinois at Chicago.
All this talk about the Sassy Water Diet... come on who really wants to only drink water and fast for one to ten days. Although the thought of adding ginger and lemon to your glass of water interests me, I must say I do like my Fage yogurt, berries and nuts I eat regularly for breakfast! If you are not familiar with the combination:
Sassy Water
2 liters water (about 8 1/2 cups)
1 teaspoon freshly grated ginger
1 medium cucumber. peeled and thinly sliced
1 medium lemon thinly sliced
12 small spearmint leaves
Combine ingredients and let it stand in fridge overnight. Drink all water the next day
Good luck with your new year's healthy choices... if you need more motivation or information check out my TEN+1 Fitness Challenge with FREE ten minute workouts and sign up for the 60 Day Mission Life Balance Challenge. All in all you can get great FREE information from the internet and keep motivated by weekly emails or checking into FIT+ 1 everyday!