Oh, not another one! is what I hope you are NOT thinking right now. There are many sites on the internet today that charge fees for the same purpose I created this venue. Additionally, there are countless others that sell diets, exercise programs, weight-loss programs, and exercise fad-like programs. To add more confusion, we are inundated with survey and research project results that sometimes contradict each other as well as their own previous "findings!"
Fitness and health information overload can be confusing and frustrating to people who are looking for a diet and exercise plan that will work for them. Basically, I think you have to be patient, try a number of things that interest you, and find what works best for your body and your lifestyle. So . . . What I hope to do here is (1) provide information about eating and exercise plans based on my years of personal experience and knowledge and (2) create an open, motivating and supportive information sharing environment that encourages others to do the same so we can enjoy healthy living.
The General State of Fitness
We honestly do not need anyone to tell us what the general state of fitness in America is today. All we need to do is look around at the mall, the grocery store, the beach, and anywhere you see people. The cost of insurance and medications, along with paunchy bellies and super wide rear ends are blatant evidence to support the fact. Despite all the fitness and healthy diet information right at our fingertips, many of us are not motivated to live a healthy life style.
Most of us want a quick fix, but a quick fix weight loss plan or even lyposuction typically does not provide long-term benefits. You really do have to Move Your Body and eat the foods that are going to keep you at a healthy weight for optimum fitness.
What Do I Know About It?
Right here I want to say that though I think I could stand to lose a few pounds and firm up a little more, I am more physically fit than many people younger than me. As we age, our bodies are changed by things that are out of our control, such as gravity, and I am certainly experiencing that! It's true, but that is no reason to be sendentary; rather, it should be a motivator!
I want to say here, also, that though I am a certified group fitness instructor, I am not a certified personal trainer; however, my knowledge and experience has provided me the opportunity to train others in the past as well as design beneficial eating plans. It's unfortunate that even today many people mistake the word diet as a temporary eating plan rather than its true definition of "food and drink habitually consumed." When someone says, "I need to go on a diet" what they really should be saying is, "I need to change my diet."
The picture I have posted was taken during the 1993 Eastern Seaboard Bodybuilding Competition. It was my first competition, and if nothing in my life taught me discipline and focus, preparing for this competition did. It was one of the most challenging and rewarding experiences I've ever had.
We come up with all kinds of reasons not to work out and why we overeat. I, too, need motivational input and support to help stay on track with diet and exercise. Like everyone, my life is packed full. A demanding career, school, and more make it a challenge to overcome the obstacles and reasons I use to excuse myself from staying on track. That's why I think it's beneficial to have some type of support in our pursuit to get and stay healthy.
Please feel free to ask any questions you like about those topics or my personal experiences and struggles with trying to maintain a healthy life style.
Better than that, please offer any insight or information about your own fitness pursuits, experiences, struggles, etc., you feel will benefit others.
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25 comments:
Leah,
I was wondering if you had any advice on how to retrain your mind to want to exercise daily. There are a million resources out there on what to do, but still most of us can't make it into an actual habbit. Even people that aren't overweight or inactive have a difficult time readjusting their eating and exercising habits over a long period of time. Do you have any tips on making the transition easier so that we don't just give up?
P.S. The "feel the burn" motivator doesn't work for most of us...
Matt
You mentioned that, though you are not a formal trainer, you have had opportunities to train others. Do you have any "best practices" that you found to be most effective in helping others reach their goals? What strategies do you use to motivate others to move their bodies?
Hi Matt,
You are so right that it is difficult to make good habits the ones that stick with us.
The really short answer, Matt is . . . DISCIPLINE, but here's what else I can offer.
First of all, if you can afford it, a personal trainer is a wonderful workout motivator to have. That's not an option for many of us, so we have to rely on ourselves.
Another great enemy of blowing off work outs is having a workout partner. That is the ideal situation, and you are lucky if you can find one. I've typically met workout partners at a gym I've been working out at, at work, or through other people.
Once you get your body moving, you will meet other people who are doing the same, and you can develop a network of people to work out with, if not consistently then at least on occasion. For example, a girl I worked with was an avid runner. We lived in different parts of town but would get together on the weekends to run and would enter and run races together. Also, we consistently encouraged each other to stay on track with our fitness pursuits. I knew that when I got to work she would be asking if I had run or worked out that morning, and I would do the same. I would really feel guilty if the answer was "no." There are also a number of fitness clubs and programs that include group activity - running, biking, hiking, boot camps - all of these activities have local clubs and sessions.
Another practice that has worked for me in the exercise area is scheduling my workouts. Many others advise this as well. I actually have them documented on a calendar. It can be revised, but it's there, and I feel accountable to it. It is a combination of cardio, weight lifting, and yoga sessions, and it's in my face every day hanging on the side of the refrigerator. You mention "exercise daily." I don't exercise seven days a week, especially right now, but I am exercising five days a week right now.
What I do also Matt is just think about how much better I am going to feel after I complete a workout. There are days that I work late and would love to go straight home, but I know if I do, I'll regret not working out. I just keep repeating the Nike slogan to myself - Just Do It! Just go to the gym! I find that once I get there and start working out, it feels really good.
As far as eating habits go, oh, this is tough for me. The Weight Watchers (WW) points program is one of the best programs on the market today. One reason I like it so well is that it is EASY. There are guide books to follow, and you write down what you eat so you can calculate points you are eating. This teaches portion control and lets you see just how easy it is to add empty calories into your diet, both of which is what most people struggle with. Here again, what I find works for me when it comes to junk food is the opposite Nike slogan "Just Don't Do It!"
What I like even better than WW is eating for my blood type, and again, I just keep in mind how much better I am going to feel if I do what is good for my body.
Finally, Matt, I've have learned to be accountable to myself, and I'd rather not hear that little voice in my head telling me what a slacker I am for not taking care of myself like I should. So, again, today when I leave work, I'll be saying to myself, "Just Do It" while I'm heading to the gym.
WOW. This is a great website. This year I started taking the group exercise classes at Golds Gym Woodstock and I have seen much better results than when I was working out alone. That seems to affirm your points about making appointments to work out because I just pick the classes on the schedule for the week and do them. It really works. But last week I really pushed myself with more weight in the Les Mills Bodypump class, and when I went to ride my bike Saturday on the Silver Comet Trail, my legs were smoked. I did a 40 mile ride in 3 hours, but it was too slow and I didn't have the energy I am used to riding with. Am I overtraining? Should I take it easy on the weights the day before a bike ride? What do you think about Les Mills classes?
I am so excited that a new gym has opened within minutes of my house, and I am going to join this week. . .or die trying. My problem is finding a good dietician. Do you have any suggestions there? I need someone firm, but I couldn't handle the last guy who would berate my eating choices wihtout giving me any real guidelines. Also, what do you think about the fitness boot camps as a way to jumpstart yourself back into a fitness routine?
One of the biggest deterents for my working out is the lack of results. I am a genetically skinny person, although, since I hit 30, pounds have started packing on. I hear workout for 30 minutes, three days a week and you'll get the results you want. I have never gotten the results I want. I would like to have more muscle mass, but it seems no matter how much I work out, I stay the same size. In fact, I usually end up losing more weight, something, in the past, I couldn't afford to do. So I stopped working out. As a result, I have put on some weight. It's the wrong weight though. Any advice?
The various diet fads or scams have always interested me. I often think "what will some new doctor come up with next?!" One diet that grabbed my attention was the Blood Type Diet, where supposedly, your blood type dictates what food groups you should eat more/less of in order to maintain a healthy diet. Have you heard about this diet? If so, what are your thoughts about its effectiveness? To me, this seems like a mind over body diet, where you convince yourself of the diet’s validity to the extent that you think you see results but you really don’t.
I've got a month before I go on a long hike through the Andes. Do you have any good leg-strengthening ideas or stamina-building ideas that could better prepare me for what lies before me?
Leah, how would you recommend busy professionals who sit at desks for 9 hours a day who then go home and are mentally drained, get motivated to start exercising? I know having a partner or trainer is ideal, but is there any sort of personal motivation that you can have on yourself? I once had a friend who took pictures of himself shirtless and taped them to his mirror to gauge his fitness week to week.
Leah,
Over the past six months, I have added weight training to my workouts. I bought a book about clean eating. Are you familiar with this? Do you think that it really makes a difference in resculpting your body or is it just about helping you feel more energized?
Leah, what kinds of exercises can I do to make my butt and thighs more toned, i.e. smaller? :)
Wow, incredible picture! I’m so impressed by women who continue to exercise seriously as they mature. You are an inspiration! Generally, I’m a fairly healthy eater, but I’m constantly tired; I know that how we eat has an effect on our energy levels. I would like to gain more energy through my eating habits. Do you have any suggestions for meal plans, how regularly I should be eating and what types of foods I should be consuming, and staple foods that I should be sure to include in my diet on a regular basis?
I am a pesco-ovo-vegetarian. I eat fish and eggs, but no poultry, beef, or pork. I have about 5-10 pounds I need to lose. It doesn’t seem like a lot, but I’ve been told it’s the hardest to lose. I’ve never really tried to lose weight before, only maintain. I workout in the gym after work four days a week, then I try to fit in some activities like yoga, tennis, or swimming on the weekends. I joined the gym in October, and I haven’t reached my goal yet, although I think I might be inching closer.
I have consulted with three dieticians, all of whom told me I wasn’t eating enough to lose weight. This was a shock. I’m one of those eat-every-three-hours people. I never skip breakfast (or any other meal for that matter), and I normally have healthy snacks such as fruit, yogurt, or granola between meals. The unanimous dieticians informed me that 1200 calories is the minimum daily amount for brain function, and I was barely breaking that number. I don’t count calories, I’m not a very restrictive eater, and I eat SunChips right out of the bag instead of removing 15 of them. They had no complaints about my overall diet; they said it was very healthy and balanced, but that there needed to be more of it. They said I would never lose weight if I didn’t fuel my body correctly, which I know is true, and I thought I was doing.
Do you have any suggestions for protein bars or other foods that will add to my caloric intake and help satisfy my protein needs? Should I just be stuffing myself with eggs and peanut butter?? Help!
Hello Emily,
My best practices and strategies that are effective in motivating and helping others reach their fitness goal is TOTAL SUPPORT, which means:
- getting their commitment to put forth the effort (I tell them that if they are not serious, I would rather they didn't waste my or their time.).
- setting realistic goals with them, ensuring they are willing to be patient to see results.
- identifying what makes them tick and ensuring the "fun" stuff is included in workouts.
- making sure they understand the benefits of the different workouts they do and better diet choices they make.
- giving them my undivided attention when it is "their" time.
- working out with them if feasible.
That covers the most important aspects.
Thanks,
Leah
Hey Todd,
Thanks for the compliment.
Congratulations on identifying a class program that you enjoy and is giving you good results! It's great to hear you increased the weight you are lifting/working with.
Regarding your "smoked" legs . . . I doubt you are overtraining if you are just taking the classes and riding your bike a few times a week. It sounds like a healthy combination, actually.
I've found it best to lay off lower body for one or two days before hitting a hard ride on my bike or running. Those big muscles need more recovery time before they are ready to perform optimally again.
I think the Les Mills Bodypump classes and those similar are great for overall body toning and conditioning.
I ride the Silver Comet, too. Maybe we can hook up one day for a ride.
Leah
Sally,
On one hand, I think the fitness boot camps are a fantastic way to jumpstart back into a fitness routine.
On the other hand, many of these camp programs incorporate basic plyometric, calisthenic, and aerobic exercises into the workouts, and that means you will want to find out what's included in the workout to see if you will actually be able to perform the exercises.
Some camp programmers design beginning to advanced programs and some have one design that allows for alternative moves for a variety of fitness levels.
What you may want to consider are your gyms bodypump classes that are great for toning and challenging enough to give a beginner a taste of aerobic feeling to the ol' ticker.
Another alternative is yoga and pilates for toning and flexibility. If you choose to do a few of these each week, you can alternate these days with cardio sessions, or you could perform 30 minutes cardio sessions prior to or after a pilates or yoga class.
This suggestions are a great start for a busy mom of young children such as yourself.
I'm very happy to hear you want to start going to the gym.
Good luck in your fitness pursuits!
Leah
Hey Sally,
I completely ignored your diet issue. For that, I would suggest you take the time to do a little research on how many calories it takes to maintain your ideal weight. If you don't want to give up any junk foods, you are eating, you could basically count calories. Once you hit the number you're allowed to maintain whatever your ideal weight is, then you can't have any more.
That's not ideal, because you will not have near as much energy as you would eating healthier foods.
That being said, find an eating plan that is nutritionally balanced and that you can seriously commit to.
Again, I highly recommend Weight Watchers as a good start to developing good eating habits.
Leah
Ah Matthew,
The first thing you have to do is get a positive self image about your "genetically skinny person." You have a "lean" body type. Don't worry so much about size when you're starting out or restarting as it may be. Focus on how great your muscles respond to working out and the nice shape they are when toning up compared to otherwise.
The second is to eat more protein to pack on muscle weight. With your metabolism and build, you need to add calories to gain more mass. About 60% of your diet should be protein, and you should like drink two or three protein drinks a day in addition to eating right. Try Muscle Milk - Strawberry and Cookies & Cream flavors are the best.
Do at least 3-4 weight workouts a week and no more than 2 30-minute cardio sessions per week. If you have to give up a work out, give up a cardio session.
Good luck!
Leah
Hi Elizabeth,
My personal experience with the Eating for Your Blood Type diet has been beneficial, and it is my current eating guideline.
The thing about this diet is that it is to be considered a guideline. You can eat the foods that are not as beneficial for your blood type, but your body won't respond as well as otherwise.
As far as seeing results on this eating plan, it's more about how you "feel" and how your body is processing foods/nutrients than anything else, and I must admit that I do feel a lot better eating the foods that the plan indicates are better for my blood type.
Thanks for asking.
Leah
Wow, Jamie, that's going to be an awesome time and hike!
Some basic leg exercises and some cardio sessions would help you prepare for this trek.
I suggest squats, leg press, weighted walking lunges, weighted step up, calf raises, and leg curls. Do more if you want, but these are going to hit the spots you need for strength. Another suggestion is to do legs twice a week - 4 sets of 4 exercises twice a week.
I also suggest throwing in a few kick butt interval cardio sessions (or runs) a week for stamina. Know that if you run the day after a leg workout, they will feel heavy and fatigued. If you run the day before a leg workout, you may have to decrease poundage for the workout.
Next, you need to stay flexible and have good balance as well, so you may want to consider at least one or two yoga or stretch classes per week. If not, please stretch for at least 15 minutes after each work out.
Last, you'll also need a strong core. Ab work and yoga can help with that. If you would like some tips for ab work, let me know.
Have fun!
Leah
Hi Bethany,
Thanks for the compliment.
I'm impressed with your running success! Congratulations on that. I categorize people like you as "real runners" - ha!
As I stated, we have to experiment to find what works for us. If you are constantly tired, you are lacking some nutrients in some way.
I would suggest upping your good carb intake to see if that works. If not, go back down and up your protein intake. If that doesn't work, try upping both a little, and see if that works.
My optimum diet is 60% carbs, 25% protein, and 15% fat. I stay away from refined sugar and packaged foods. I eat lots of fruits and veggies and other "good" carb/protein combinations - nuts, legumes, wheat pasta, brown basmati rice, healthy cereals. I do love bread, so I'll eat maybe one serving a day or every other day, but it's the good stuff - grains, pumpernickel or rye. I've also given up "regular" dairy for soy dairy products.
Last, I strongly suggest you take a good multi-vitamin or combination. I usually buy the women's packaged vitamins - 30 packages per box.
I hope this helps.
Happy Running!
Leah
Hello Kathryn,
Oh, don't I know the last 5-10 pounds is the hardest to lose!
You mention that you don't count calories, but you need to, to some degree, until you have a good understanding of the things you can eat daily to give you the amount of calories you need.
I don't know how much you weigh or what your weight goal is but for example, to weigh 122 pounds, a woman who has a sedentary type job with a moderate to heavy work out schedule needs to ingest 1,610 calories a day.
Honestly, the Sun Chips aren't very good calories, you should consider replacing them with something else.
Anyway, the bars and drinks I like are Mojo Bars by Clif - they are very tasty, and Milk Muscle protein drinks. Honestly, I think those are the most nutritious and taste better than the rest. I stay away from Special K and whoever - they have too much refined sugar in them.
If you find any others that are highly nutritious and taste good, please let me know.
Leah
Hey Kathryn,
It's Muscle Milk not Milk Muscle protein drinks.
Leah
Hello Leah,
Great post! You have an inspiring motivation and determination to remain healthy and happy. As someone with a 'whenever the mood strikes' exercise routine, I was wondering if you could give me some tips to forming and keeping a routine. Thanks a lot!
Hi Chris,
I think you partially answered your question in your own sentence with the word "determination." We can throw in more "d" words about tips for forming and keeping a routine. You can fill in what you want after the word, but to get started . . .
- determination (to actually feel good physically)
- drive (to challenge my body and mind to improve)
- dedication (to living a healthy lifestyle)
- define (goals to improve my health, well-being, and fitness level)
- declare (a commitment to all of the above)
The other part, Chris, is to identify workouts that you think you will enjoy and to which your body responds. If you can honestly say there is absolutely nothing about any type of workouts you like, then you can consider trying something that you can at least tolerate.
I hope this helps get you started, and that's the hardest part - getting started.
Leah
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