To weight your self…or not to weight yourself…that is the question!…

Some people like to know their starting off right.  This is a good idea.  Although it may be disheartening to find out how much weight you have gained, it is on a temporary number! With hard work and dedication that number will steadily decrease over time.  You can purchase your own scale (which may be good to help you keep track of you weight loss over time) or you can use a scale at a gym, doctors office, or any other place that will allow you to do so.

How much weight you should expect to lose over time… 

On average, with the right exercise routine and a good balanced diet, you should be losing about 2 pounds a week.  If you are losing more than 7 pounds a week then you might want to evaluate what you are doing (because its normal to lose between 2-5 pounds a week).  Accurately losing weight is done by balancing how many calories you burn with how many calories you are consuming.  Naturally, if you are burning off more calories that you consume this will lead to weight loss.  These results will not be seen overnight! It takes time and patience and a regular routine of exercise and a good balanced diet.

what is a realistic length of time to set a goal?…

Lets say that your goal is to lose 20 pounds.  To be honest, the length of time it will take you to lose 20 pounds may be different from someone else.   It all depends on how often you exercise and if you decrease your calorie intake to help you burn fat.  Like stated above you should be losing about 2 pounds for week (but some weeks it will be more than that and other weeks it will be less than that. It is completely normal for that to happen!).  So if you calculate 2 pounds per week this will take approximately 20 weeks (or about 5 months).  Like I said before The length of time it will take someone to lose weight will be different from someone else!  If  are losing about 4 pounds a week it will take you about 5 weeks to lose 20 pounds.  It just all depends on how hard you work and how many pounds you lose from week to week. Do not let the length of time discourage you! These things take time, patients, and dedication.  And in the end the hard work will show.

What happens if I do not lose weight one week?…

It is OK if there is a week that you do not lose any weight or you lose one pound.  Try not to worry or stress out too much if this happens! Just try to push yourself a little harder the next week to help you get back on track to reaching your goal!

What to eat during this time… 

Setting a menu is just as important as setting a work out schedule.  What I have personally found to be helpful is that each time I go to the grocery store, I plan my menu’s (at least for the next week to two weeks).  It helps because I can budget the things that I need to get, and I can also cook some items I need during the weekend so that it can be stored to be used later in the week.  Each month I set a monthly budget for how much I can spend at the grocery store and how much money I can spend going out to eat.  A few years ago I stopped eating fast food all together, so my “out to eat” budget is for the weekly dinners I plan at restaurants with my friends (and I always save half of that meal to be eaten the next day for lunch or dinner! so I get two meals out of going out to eat)  It also allows me to look at the local stores newspaper adds so I can try to get the best price for the fruits and veggies I buy and eat on a regular basis.

What happens if I do not reach my goal in the time that I set for myself?…

If you do not reach your goal in the time you set it is OK!! Just extend your goal time.  Allow yourself a few more weeks to work hard and reach the initial goal you have set for yourself.  What I have suggested to some clients is to possible keep a fitness/health journal.  This can help you keep track of your workouts, if you happen to splurge during one meal (which is OK but try not to make it a habit), or any other things that go on during the time you are trying to reach your goal.  It will not only allow you to keep track of these things, but it can also serve as an outlet of positive and negative things that happen.  You can write it down, or blog about it (there are several sites that will allow you to keep your blog private or let you choose who can/cant see it).  This can also help by letting people see thins and encourage you to keep pushing towards your goals. I also love this idea because if I am out and I hear of something I want to try or randomly find a recipe I would like to try, I have my journal near by to jot it down!

I hope that these tools will help you create your goals and start your own fitness and health journeys.

Running is the perfect way to start getting active! In today’s post I will go over several tips to help your running experience more enjoyable as well as suggest a running routine to help those who are just now getting back into exercising.  And don’t worry, I will also suggest something for those who have been jogging/running for a while and need something to spice up you workout. (Click on the image above for running safety tips.)

There are other important factors that you have to take into account before you start this running routine.

1. Shoes

You will need to find or buy a decent pair of shoes to run in.  One of my biggest pet peeves is to see someone running down the street in shoes that they should not be running in! You can go to any shoe store and the sales associate can help you find a perfect shoe that fits you perfectly for running.  The Shape Up type of shoes are not ideal (because of the shape of the sole of the shoe).  You will want to have a running/jogging shoe.  Trust me there are TONS to choose from.  And with the holiday season right around the corner you can score some decent shows for a pleasantly low price.  If not, look in your closet and try to find a shoe that have laces (so you can tie them up snug) and that do not have high awkward shaped soles.

2. Location

There are a lot of parks with paved or gravel routes designated for joggers and runners.  Some schools will even allow you to use their tracks when their students are out of athletic practice.  You can also map your own route through your neighborhood or for those who want to invest in a gym membership most gyms have nice treadmill equipment or inside tracks to run on.  Wherever the location make sure you feel comfortable there and that you are able to use it during the best times that work for you.  I know my workouts vary from week to week so I try to make sure that my running route is available morning and night to ensure a safe and comfortable workout for me.

3. Running Partner

Having a running buddy is a great idea! They can be your motivation and also someone to help past the time while you are working out.  Now, I will be honest and say that if you can carry on a full conversation while you are working out maybe you are not pushing yourself hard enough.  I’m not saying you have to be running at 100% speed the whole time, but the focus is the workout…not gossiping or discussing the latest episode of your favorite TV show.

4. Music

For those of you who do not have work out buddies music is a great motivational tool.  I know that I have a personalized workout playlist on my iPod that I listen to during my workouts.  It also helps me to keep track of how long I have been running or working out. Here are some great suggestions to add to your workout playlist:

www.infinitelifefitness.com/2013/01/29/songs-to-add-to-your-work-out-playlist/

www.infinitelifefitness.com/2013/02/08/more-work-out-songs-volume-ii/

http://www.infinitelifefitness.com/2013/02/24/work-out-songs-volume-iii/

http://www.infinitelifefitness.com/2013/03/08/work-out-songs-volume-iiii/

If you do work out in a gym, some facilities have docks you can hook up to so you can listen to a variety of music or even watch TV (or a DVD) while you are using their machines.  This is also a great option because it helps you to not focus on how long you are working out.

 5. Ready…Set…RUN!

For those who are looking for where to start when it comes to getting physically active the best way to start is slow.  Try not to jump into any exercise routine.  You have to start out slow and gradually build up to the desired routines that you would like to do.

First you want to find discipline, commitment, and belief that you can accomplish your fitness goals. The rewards of running are not instant, but they become
evident overtime.  You should set your first running goal by setting a workout/running schedule for the first two weeks of your new program.  Schedule  consistent runs by shooting for running at least 2 days in a row. Try not to take more than two days off in a row, because doing that makes running each day like it’s the first day all over again.

For starting out, 20 minutes is the magic number because that is when the body starts to produce physiological benefits; increased heart size, stoke volume, and capillarization to name a few.  You should start out by pushing yourself to run for at least 20 minutes per workout session. If you need to stop during this time it is OK! But keep moving! Either briskly walk or significantly decrease the speed at which you are running so you can catch your breath and get a small rest. If a running break is needed while on a run make it brisk!  Maintain this pattern for 14 days. At the end of those 2 weeks you can monitor the progress you have made since the start of your program.  Once you have been able to run no stop over your 20 minute run, then slowly add time to your runs ( I usually suggest adding times in increments of 10 minutes).

For those veteran runners out there I suggest incorporating sprint intervals into your run. Lets say that you have a 40 min run planned for this evening.  Start your run (after stretching of course!!) and do your usually run for 15-20 minutes.  It is then at that point that you sprint (yes as hard as you can!!) for 15-30 seconds (I suggest to start off with 15 seconds and then gradually build up).  After the 15 second sprint , go back to your regular jog for 30 seconds.  You can continue this sprint interval for the next 10 minutes (which is suggested), but for those who are in better shape you can do this for the remainder of your jog.

Now that I have suggested a workout for you to do…go Make a run for it!

Do you know exactly what you are putting into your body?  Do you even know how much food you are consuming each day?  It is said that most people consume as little as TWICE as many calories than they actually need each day.

One of the most important things you need to do to help you reach your goals is to figure out what you are eating and how much you are eating!! There are DOZENS of applications you can download onto your smart devices and they are also accessible on your computer.

You can find an easily accessible and FREE calorie counter site at: http://www.nutracheck.co.uk/

Once you get singed up with these programs feel free to play around with it!! You need to get use to how the program works so you will become efficient as being able to navigate and use the program properly.

Using these types of programs will allow you the change to closely monitor HOW much food you are eating and what kind of foods you are eating.

I suggest a few things:

- when you decide you want to make a healthier change, sign up for one of these programs and track what types of food you eat for a FULL week

- when the week is over go back and look at what you eat a lot of and what you need to eat more of.  You will be surprised to see that you consume too much salt, sugar, or another type of food.  You will also be able to see that you do not eat enough veggies, fruits, or protein.  This will allow you the change to actually see what areas you need to improve on.  

- next find some healthy recipes and go shopping! You have to find recipes that will be fitting to your needs!  Usually breakfast will be around 300-400 calories  snacks will be around 200-300 calories, and lunch and dinner should also be around 300-400 calories!  The goal is to spread your meals out throughout the day so you do not feel like you are going hungry!  YOU DO NOT WANT TO SKIP MEALS!! THIS CAN HINDER YOUR WEIGHT LOSS!  You want to try to stick to a regular eating schedule.  I would suggest eating about every 2-3 hours.  have breakfast, and then a small snack, lunch, another snack, dinner, and if you are still hungry in the evening have another SMALL snack.  You want to try to stop eating about 2-3 hours BEFORE you go to bed.  But you do not want to go hungry and you should try NOT to skip any meals

-keep track of what you eat in these applications.  They will let you decide if you have the right serving size or more than the suggested serving size.  If you stick to the proper serving sizes, a steady workout routine, and drink water you should start to see results in about a month!

Reaching your goals will take TIME! You will have to be patient! You can not eat healthy for a week and expect 15-30 pounds to just vanish!  Yes that would be nice but it is not realistic.  You have to stay consistent with eating right AND working out.  Eating right is the MAIN priority.  If you are not feeding your body the right foods it will hinder the results you want to see!! You can spend all the time you want in the gym, but if you eat junk food all of that hard work will go to waste.  So this is why it is SO important to get your diet under control so you are able to reach the results you want.

And there you have it! I just gave you the tools you need to help you jump-start your new health and fitness journey!

Any day is a great day to start living healthier…why not start today!?

Still need some convincing to get up and get started? Read this article I found at WebMD.com.  This article gives you 10 good reasons to start your fitness routine (other than just working out to get healthy and see the physical benefits).

Here are some quick tips to remember once you have jump started your routine:

Breakfast is the most important meal of the day!

This is the most important meal of the day! It is suggested that you eat breakfast within 2 hours of waking up.  Your body has depleted all of its food and other nutrients from the day before so it is good to get something to eat in that time frame. It helps to jump-start your day and to give your body the energy needed to get started.  There are tons of HEALTHY options (other than the drive through at your favorite fast food place or coffee place).  Try having 2 eggs (or egg whites) with one piece of toast and a cup of fruit.  You can also have a smoothie, or 1/2 a bagel with low-fat jam or cream cheese (make sure to look at the nutritional packages! Most of the time 1 serving size is a lot smaller than you think!) My personal favorite breakfast is a bowl of oatmeal with pecans with a cup of fruit.  The key is to find something that you can eat that will keep you full for the next few hours until you have your mid morning snack or to make you last until lunch time.

For those of you who are weighing yourself regularly, in the morning before you eat breakfast is the best time to do so.  Usually at the end of the day you are full with the nutritional food and water you should have been consuming throughout the day.

Start and Finish your work out routine

Make sure you have a plan before you start your work out.  It is always good to know ahead of time what you want to do before you start.  It is also important to not forget to stretch! It is suggested that you do a quick warm up (before stretching) and a cool down after the work out.   A quick brisk walk (or any other activity) is suggested for about 90 seconds.  Then after that 90 seconds gradually build up your speed (you can keep it at a slight jog) for about 5 minutes.  After that time is over you stop and do your stretching and then go into your fitness routine.  After your workout you should also do your cool down.  This can be done by doing a slight jog for approximately 90 seconds, and then again doing a quick stretch of all of your major muscles.   This should help to keep you lose and stretched out.  Doing these can also help prevent injury and also help reduce muscle pain after your workout.

Don’t forget to eat right (by not consuming too many “empty” calories)

When I speak of “empty” calories I am talking about foods/drinks with little nutritional value.  These can be found in carbonated beverages, unhealthy snack choices, and unhealthy meal options.  Try to plan a balance meal that will suite your nutritional needs and taste buds.  Also, try to increase your activity by doing your fitness activities.  The key to losing weight is to burn more calories than you are consuming.

Can I afford to workout?

YES you can!

In order to workout you do not have to buy a membership to a fitness facility.  You can work out at home, in the park, or anywhere! You just have to find the space and things needed to help you complete your desired workout.  But if you do go to a facility do not feel self-conscious about the people who are there.  I have had plenty of my friends tell me that they were afraid to go to the gym because of the “guys with muscles walking around” or the “Barbie sized girls that will be skipping around”.  Yes they may be there but I promise they will not be focusing on you.  Like you, everyone is there to get a workout! So do not even worry about them! They will be focused on their fitness goals and what they want to get done in the gym just like you.

Look at the image above…(also click on the image for an amazing article talking about diet pills)

What is one thing that all of these product have in common?

They are all over the counter diet supplement pills, and they all promise to get weight loss results and FAST!  So the real question is are these type of “Get thin quick” guides worth your money?

Well, to be brutally honest…I have to say NO!

There are dozens upon dozens of case studies that are disproving the accuracy of these kind of products.  Yes, they are regulated by the FDA, but what is on the label (and sometimes things are left off of the label as well) may be harmful to you if you are currently taking other medications.  The dangerous thing about these supplements is the side effects that can go along with taking these pills.  Like I said before, there could be a reaction with the pills and something else that you take.  Not to mention all the un-wanted gross side effects that your body could do as a reaction to taking these pills.  So the best advice? Save your money! Use the money you spend on these pills on some healthy food that will actually be beneficial to your health!

Prescription diet pills are a different story! Those should be prescribed and regulated by your physician. Also, prescribed pills are not for Ms. Julie who wants to lose a quick 10 pounds so she can fit into her bikini.  These type of pills are intended for people who are clinically classified as obese.  You will have to have a consultation with your doctor to even consider getting them.  And there are also other side effects that go along with taking these pills as well.

But a good pill to take with any regular routine is a multi vitamin.  I personally take a “one a day” type of vitamin.  You can go to your local grocery store or drug store and find dozens to try from.  If you take a full capsule (similar to the consistency of a Tylenol or aspirin pill) it is suggested you break the pill in half and then consume both pieces! Sometimes the pill can pass through your system quickly and the whole pill won’t be absorbed (so you will pass portions of your vitamin when you use the bathroom). This is just a tip to help with absorption of the pill (because some of the multivitamins are pretty big in size). If you take a liquid gel type of pill then this tip is not needed.

Along with these fancy pills you should also be careful of the “work out without breaking a sweat” programs.  Such as…

Items like these promise results with out you having to work out.  Although they may do something minor to your body, the only way to get AMAZING results that will stay is to do it the old-fashioned way…get in the gym, work out, and eat right!

With products (like the one shown above) they also promise tone and better looking arms. Now that may be true, but do you want to walk around with tone arms and then have to find a dozen other “As seen on tv” machines to tone your other body parts?

With a regular cardio routine, you can add manageable weight routine into your workout schedule to tone and define your WHOLE body…not just certain areas.  And, getting a full routine is a lot more beneficial than just targeting one area of your body.

Now, the review I gave on the above products are just my opinion based on things I learned in school, by researching, and by reading case studies.  You are free to buy and try any items or products that you would like.  I am just here to give my educated opinion on things that a lot of people ask questions about when they are looking into finding things to do for exercise.

You can NOT target just one area of your body! You have to work out your whole body to get optimal results!

In order to reduce the fat in those trouble areas you must start to eat healthier (cutting out the foods high in fat and low in nutritional value) and increasing your activity during the day.

And most importantly, it take time!!!! You will not see immediate results after working out one day…or one week! It take weeks for your body to burn away the stored fat that you have accumulated.  Bell fat/fat in the hip region is the first place fat goes when you gain weight, and the last fat to be burned when you are trying to lose weight.  It is very important to have a high energy workout (or long interval cardio session) to help you to burn the access body fat.

Here are some of the best cardio routines and how many calories on average you will burn with each different cardio routine:

“1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approximately 400 calories in 30 minutes.

2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.

3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approximately 400 calories in 30 minutes.

4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-LB person burns over 400 calories in 30 minutes.

5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

6. Cross-country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 LB person can burn approximately 330 calories in 30 minutes.

7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.

9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.

10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

For the real high intensity cardio people out there who love the HIIT training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!

1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport – tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.

2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results.

3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.”

There are tons of other exercises that you can do other than those listed above.  These are just a few ideas/suggestions of some good cardio rich routines that you can start to do to help start to burn that unwanted stored fat.

Another suggestions would be to participate in some type of exercise class that may be offered in your area.  I know that the YMCA/YWCA may offer some classes at low/discounted prices.  You may also find some classes at your local schools or gyms, or local fitness centers.  I know that in my area there are a group of moms who meet three times a week and make their own exercise class at no cost! It would be good to try to create this type of group or maybe to find one.  Theses classes should not be the main source of your cardio routine, but it is a good start to help you get active.  Once you set a schedule of what days you do your routines, you can schedule other days to add a different or more intense cardio workouts.

Like I said, losing that unwanted stored fat is not easy! It takes time, persistence, dedication, and discipline.

Happy Monday…now lets go get started!!

What are YOUR health and fitness goals for 2013?

This year, a few good friends of mine and I have decided to participate in AS MANY 5k obstacle races and mud runs as we can!

We are not just joining every random race that we see.
We check out what the race is about and if they donate to a charity.

So far we have 13 races planned for this year and we have already completed 3.

This was a great idea for all of us to plan time to get to see each other.

We all are growing up and creating our lives in cities that are far away from each other.

We love the fact that we can plan things to do with each other.  It allows us something to look forward to.  AND it also keeps us training in the gym so that we are in shape and able to complete our races.  So far our last race of the year will be the hardest!

We will participate in the Tough Mudder which is the BIGGEST mud runs of all mud runs.

If you do not know what  Tough Mudder is go to YouTube and see some videos about it!

Setting these kind of activities for you and your friends (or even your family) are fantastic ideas.  You all can meet during the week to workout and train for these races.  And completing the race is your ultimate goal (and each race you can try to complete it at a better/faster time!)

So what fitness goals do you have set for this year?

If you do not have any you should consider setting at least one!

No worries….get up RIGHT NOW and try THIS:

Even if you get off of track it is ok!

PLEASE do not be harsh to yourself for getting off track

Just get up and try RIGHT NOW to get back on track!

Get back to eating healthy and DON’T miss your workout today!

The key to picking out the right foods is reading the label and knowing what is in the food you are eating.

The 100% fool-proof way to consume healthy, non processed, no sugar added or artificially enhanced foods is to stick with your fresh produce and fresh meats.  Eating fresh foods will allow you to get the most nutrients you can out of the food you consume.  But, being realistic, you will also buy other things when you go to the supermarket.

The first thing you should look at…The Nutritional Facts on the side of the package/box/food item:

This label will tell you all that you need to know about the food that you want to purchase.  Yes, you want to have food low in sugar, sodium, fat, and cholesterol!

You also want to take a look at the ingredient list

What is the ingredient list? as defined by the FDA:

The ingredient list on a food label is the listing of each ingredient in descending order of predominance.  Listing ingredients in descending order of predominance by weight means that the ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed las

Source: http://www.fda.gov/food/guidancecomplianceregulatoryinformation/guidancedocuments/foodlabelingnutrition/foodlabelingguide/ucm064880.htm

This means that the first things listed on the ingredient list of the label have a higher presence in that product compared to the last item on the label.

Word of advice…if you can not pronounce what is in that product, that is a good sign that it is not as healthy as you thought it was.

HERE is a great resource to help you understand what those fancy complex words in the ingredients list really mean.

The healthy food options will have ingredient list that you can read and understand.  They should consist of products such as: whole wheat, nuts, fruits, vegetables, or other healthy foods that you can read and recognize.  You want to be aware of the bad oils, over processed ingredients, and high sugar or salt content that may be in some products you like to eat.

Eating healthy is not rocket science, but it can be tricky and confusing.  You just have to start reading the fine print and figuring out what are the best food options to have in your diet.

Like I stated before, the best options are to stick with your fresh meats, fruits, veggies, beans, and etc.  The fresher it is the healthier it is for you!

So, start looking at the labels on the foods you already have in your cabinet! And remember, if you do decide to do some spring cleaning in your food pantry DO NOT throw the food away (unless it is expired or not good anymore).  There are tons of food pantries and charities you can donate your unwanted food!

Stay focused…stay fit! Dig deep and do work in the gym!

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