How To Get Motivated To Work Out
It may seem obvious, but I'll say it anyway: You can't achieve success if you're not willing to take the first step. Sure, I can give you all the tools you need for weight loss, but if you're not willing to get off your butt, you won't get anywhere. You need to find that inner drive to accomplish your goals. Need some inspiration? Check out what this teammate said on the Message Boards:
"Had somebody told me a year ago that I would complete a 5k in under an hour, I'd have told them they were insane. But, last Fall I did just that. I jogged, and walked fast through my very first 5k and came in at 47 minutes and 53 seconds.
You'll never believe what you can do until you try something, and complete it. Jillian would shake you right out of that way of thinking. Making motivational boards for yourself, and finding a support network can really help. Find somebody who won't let you talk your way out of something difficult. For the 5k, I had my kickboxing instructor. She kept me focused and though she finished way ahead of me, was right there to cheer me to my finish! The feeling of accomplishment you gain from succeeding at something you didn't think was possible will motivate you to try something else you aren't sure you can do.
Eventually, your life will change and be marked by these fabulous accomplishments. Each new triumph will lead you further down the road toward living a fearless life. Just get up and go!" – Starfaerie82
With the right attitude, you can meet (and even exceed!) your goals, but it's up to you to put in the effort. What motivation can you pull from within right now that will help get you moving?
Make Your Dreams Your Reality
Meditate on your daily goals every morning to give purpose to your day. And every night before you go to sleep, think about your vision of the ultimate you — strong, healthy, and happy. If you reaffirm your belief in yourself and your goals, you'll find yourself taking the actions needed to achieve those goals.
Tuesday, June 22, 2010
Monday, June 21, 2010
The Right Time to Weigh
The Right Time to Weigh In
Q: The scale has really never been my friend. How often should I weigh in — and isn't how I feel and look more important than the number on the scale?
A: Ah, the scale — friend or foe? For so many of us the scale is a source of stress and self-loathing, but it really shouldn't be. Don't think of the scale as anything other than a compass — a tool that we use when losing weight to see if we're on track or off track. It tells us what's going on with our bodies so we can effectively modify our regimen to ensure continued weight loss. It's just a barometer — no more and no less.
To use the scale effectively, you should weigh yourself once a week — at the same time, on the same day of the week, wearing similar clothing, and most importantly, ON THE SAME SCALE. Keep in mind that weight loss may fluctuate on a daily basis, and certainly on a weekly basis, because of hormones and fluid retention.
Get Measured!
This is one of my favorite ways of tracking progress because it's a motivational tool that doesn't require any fancy equipment — it's just you and a tape measure, baby! First get naked, then be sure to pull the tape snug but not too tight. Measurements of the hips, thighs, and upper arms should be taken around the largest circumference, while waist measurements should be taken around the smallest circumference. Stand with your feet together when taking hip and thigh measurements. Relax and let it all hang loose, and enjoy knowing that very soon you'll be able to see your progress both on paper and on your body!
Q: The scale has really never been my friend. How often should I weigh in — and isn't how I feel and look more important than the number on the scale?
A: Ah, the scale — friend or foe? For so many of us the scale is a source of stress and self-loathing, but it really shouldn't be. Don't think of the scale as anything other than a compass — a tool that we use when losing weight to see if we're on track or off track. It tells us what's going on with our bodies so we can effectively modify our regimen to ensure continued weight loss. It's just a barometer — no more and no less.
To use the scale effectively, you should weigh yourself once a week — at the same time, on the same day of the week, wearing similar clothing, and most importantly, ON THE SAME SCALE. Keep in mind that weight loss may fluctuate on a daily basis, and certainly on a weekly basis, because of hormones and fluid retention.
Get Measured!
This is one of my favorite ways of tracking progress because it's a motivational tool that doesn't require any fancy equipment — it's just you and a tape measure, baby! First get naked, then be sure to pull the tape snug but not too tight. Measurements of the hips, thighs, and upper arms should be taken around the largest circumference, while waist measurements should be taken around the smallest circumference. Stand with your feet together when taking hip and thigh measurements. Relax and let it all hang loose, and enjoy knowing that very soon you'll be able to see your progress both on paper and on your body!
Sunday, June 20, 2010
Buying Fresh
Why Buy Fresh?
There are many great reasons to buy fresh foods from your local farmers' markets, but one of the best is this: Fresh food tastes better! A tomato from the farmers' market, for instance, really tastes like a tomato; whereas tomatoes from the supermarket often taste like watered-down versions of the real thing.
"Fresh" is the key word here. At your farmers' market you'll find food that has been grown locally rather than being packed and shipped over the course of days from other parts of the country or elsewhere in the world. The sooner you buy farm-fresh produce after it's been harvest, the more nutrients you and your family will get.
At the farmers' market you'll find fruits and veggies that are seasonal, which means that the farmers are harvesting them at the peak of their natural season and the height of their taste. Another benefit to shopping for seasonal produce is that variety gets built into your shopping list — you're not choosing the same old thing available to you at the supermarket all the time.
Speaking of variety, local farmers often feature more varieties of individual types of produce than do supermarkets. You'll probably find more kinds of greens and rarer types of heirloom fruits and vegetables, as well as some other things you don't usually see in the mass-produced piles at the supermarket, like homemade cheeses, honeys, granolas, jams, and soaps.
Sure, the farmers' market may not be as easy as the one-stop shopping at your supermarket, but it will provide you with the freshest and most delicious produce. In addition, by supporting local farmers, you can help revitalize rural communities, allowing small farms to stay in business and continue to create an alternative venue for organic produce and other foods that are not genetically modified. So do a little research and find the local farmers' markets near you — they're popping up all over the place, both in the city and in the country!
Know Where Your Food Comes From
Another great benefit of shopping at the farmers' market is that you get to meet the people who grow your food. You can ask them about their farming methods to make sure the meat and produce you're buying are organic and free of antibiotics. You can also use your local farmers as resources for recipes, food preparation ideas, snack suggestions, and gardening advice. They have a real passion for what they do, and they're usually generous when it comes to offering their expertise on healthy eating and living.
There are many great reasons to buy fresh foods from your local farmers' markets, but one of the best is this: Fresh food tastes better! A tomato from the farmers' market, for instance, really tastes like a tomato; whereas tomatoes from the supermarket often taste like watered-down versions of the real thing.
"Fresh" is the key word here. At your farmers' market you'll find food that has been grown locally rather than being packed and shipped over the course of days from other parts of the country or elsewhere in the world. The sooner you buy farm-fresh produce after it's been harvest, the more nutrients you and your family will get.
At the farmers' market you'll find fruits and veggies that are seasonal, which means that the farmers are harvesting them at the peak of their natural season and the height of their taste. Another benefit to shopping for seasonal produce is that variety gets built into your shopping list — you're not choosing the same old thing available to you at the supermarket all the time.
Speaking of variety, local farmers often feature more varieties of individual types of produce than do supermarkets. You'll probably find more kinds of greens and rarer types of heirloom fruits and vegetables, as well as some other things you don't usually see in the mass-produced piles at the supermarket, like homemade cheeses, honeys, granolas, jams, and soaps.
Sure, the farmers' market may not be as easy as the one-stop shopping at your supermarket, but it will provide you with the freshest and most delicious produce. In addition, by supporting local farmers, you can help revitalize rural communities, allowing small farms to stay in business and continue to create an alternative venue for organic produce and other foods that are not genetically modified. So do a little research and find the local farmers' markets near you — they're popping up all over the place, both in the city and in the country!
Know Where Your Food Comes From
Another great benefit of shopping at the farmers' market is that you get to meet the people who grow your food. You can ask them about their farming methods to make sure the meat and produce you're buying are organic and free of antibiotics. You can also use your local farmers as resources for recipes, food preparation ideas, snack suggestions, and gardening advice. They have a real passion for what they do, and they're usually generous when it comes to offering their expertise on healthy eating and living.
Thursday, June 17, 2010
Shake it up
Taking Your Workout to the Next Level
Ever hear the expression "Nothing changes if nothing changes"? If you do the same resistance routine the same way week after week, the day will come when your body will have adapted to that particular workload. In terms of weight loss, that's not a good thing. If your body isn't challenged beyond its comfort zone, you won't see continual results.
Mixing things up to prevent plateaus doesn't take much. That's why every two weeks, my program will challenge you in new ways. Varying the number of reps and sets will constantly surprise the body, which is one way to make sure your workout continues to push you forward.
Apart from changing the number of sets and reps per exercise, you can also change the way you perform a rep. During a weight-lifting exercise, your muscles contract in three distinctly different ways:
When you lift the weight, your muscles contract positively, or concentrically.
At the midpoint of the exercise, when you stop moving the weight but you're still holding it, your muscles contract statically, or isometrically.
When you lower the weight, your muscles contract negatively, or eccentrically.
You can adjust the way you do your reps by shifting the emphasis among the three forms of muscle contraction, which provide you with three ways to do almost anything in the weight room — and endless ways to switch around your routine to keep it fresh and motivating.
Good for the Body, Good for the Mind
We all know that change is good — and that holds true for fitness too! After all, challenging your muscles will help you reach your fitness goals. Varying your routine is also good for your mind! Doing the same thing over and over can get stale and dampen enthusiasm. A change in focus — however slight — will keep you coming back for more.
Ever hear the expression "Nothing changes if nothing changes"? If you do the same resistance routine the same way week after week, the day will come when your body will have adapted to that particular workload. In terms of weight loss, that's not a good thing. If your body isn't challenged beyond its comfort zone, you won't see continual results.
Mixing things up to prevent plateaus doesn't take much. That's why every two weeks, my program will challenge you in new ways. Varying the number of reps and sets will constantly surprise the body, which is one way to make sure your workout continues to push you forward.
Apart from changing the number of sets and reps per exercise, you can also change the way you perform a rep. During a weight-lifting exercise, your muscles contract in three distinctly different ways:
When you lift the weight, your muscles contract positively, or concentrically.
At the midpoint of the exercise, when you stop moving the weight but you're still holding it, your muscles contract statically, or isometrically.
When you lower the weight, your muscles contract negatively, or eccentrically.
You can adjust the way you do your reps by shifting the emphasis among the three forms of muscle contraction, which provide you with three ways to do almost anything in the weight room — and endless ways to switch around your routine to keep it fresh and motivating.
Good for the Body, Good for the Mind
We all know that change is good — and that holds true for fitness too! After all, challenging your muscles will help you reach your fitness goals. Varying your routine is also good for your mind! Doing the same thing over and over can get stale and dampen enthusiasm. A change in focus — however slight — will keep you coming back for more.
Wednesday, June 16, 2010
Good Breakfast Recipe
WAFFLE WITH YOGURT, BERRIES, AND ALMONDS
Ingredients
• 1 waffle, whole-grain, frozen, such as Kashi Heart to Heart
• 6 ounce(s) yogurt, fat-free plain
• 1/2 cup(s) blueberries
• 3 teaspoon nuts, almonds, slivers
Preparation
Heat waffle in toaster according to package directions.
When cooked, place on plate. Top with yogurt, berries, and slivered almonds.
Contains Nuts
Contains Wheat/Gluten
Contains Dairy
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 244
Total Fat: 5 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 266 mg
Total Carbohydrate: 40 g
Dietary Fiber: 4 g
Protein: 13 g
Ingredients
• 1 waffle, whole-grain, frozen, such as Kashi Heart to Heart
• 6 ounce(s) yogurt, fat-free plain
• 1/2 cup(s) blueberries
• 3 teaspoon nuts, almonds, slivers
Preparation
Heat waffle in toaster according to package directions.
When cooked, place on plate. Top with yogurt, berries, and slivered almonds.
Contains Nuts
Contains Wheat/Gluten
Contains Dairy
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 244
Total Fat: 5 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 266 mg
Total Carbohydrate: 40 g
Dietary Fiber: 4 g
Protein: 13 g
Tuesday, June 15, 2010
Antibiotics
The Issue With Antibiotics
We in the United States are totally addicted to antibiotics. In our quest to kill anything around us that seems bothersome or threatening, we try to rid ourselves of every last germ with an arsenal of antibacterial products, we pump our livestock full of antibiotics — heck, we pump ourselves full of antibiotics.
Here's the deal: Not only is trying to eliminate most bacteria practically pointless but it can also be really counterproductive. Yes, there are lots of bad bacteria out there, and they can make us very sick. But there are also lots of good bacteria too. For example, beneficial bugs known as probiotics live in our stomachs and are integral to the healthy functioning of our immune and digestive systems. There's even some evidence that certain probiotics play a role in determining how many calories our bodies absorb from food and send to fat cells.
When you take antibiotics to wipe out the bad bacteria, you end up taking out probiotics, your best defense, at the same time. In addition, overuse of antibiotics can lead to antibiotic resistance — that is, the drugs become less effective over time because the bad bugs figure out how to adapt so they can survive. The best steps we can take to keep our immune systems strong and to maintain a healthy microbial balance are to eat the kinds of foods that replenish and feed our beneficial bacteria (like organic low-fat yogurt) and to choose organic meat and dairy products from animals that have been raised without the use of antibiotics. We also need to lose the habit of taking antibiotics every time we so much as sniffle.
Listen to Your Doctor
I'm not suggesting that you never take antibiotics again — sometimes there are really good reasons to use them. (That strep throat or sinus or urinary tract infection probably won't go away without them.) But very often, people take antibiotics for illnesses that aren't even caused by bacteria (colds and flu are caused by viruses, people!) — and that's a huge problem. If you're sick, get diagnosed by a doctor, and don't take antibiotics without a prescription or without being sure they're necessary.
We in the United States are totally addicted to antibiotics. In our quest to kill anything around us that seems bothersome or threatening, we try to rid ourselves of every last germ with an arsenal of antibacterial products, we pump our livestock full of antibiotics — heck, we pump ourselves full of antibiotics.
Here's the deal: Not only is trying to eliminate most bacteria practically pointless but it can also be really counterproductive. Yes, there are lots of bad bacteria out there, and they can make us very sick. But there are also lots of good bacteria too. For example, beneficial bugs known as probiotics live in our stomachs and are integral to the healthy functioning of our immune and digestive systems. There's even some evidence that certain probiotics play a role in determining how many calories our bodies absorb from food and send to fat cells.
When you take antibiotics to wipe out the bad bacteria, you end up taking out probiotics, your best defense, at the same time. In addition, overuse of antibiotics can lead to antibiotic resistance — that is, the drugs become less effective over time because the bad bugs figure out how to adapt so they can survive. The best steps we can take to keep our immune systems strong and to maintain a healthy microbial balance are to eat the kinds of foods that replenish and feed our beneficial bacteria (like organic low-fat yogurt) and to choose organic meat and dairy products from animals that have been raised without the use of antibiotics. We also need to lose the habit of taking antibiotics every time we so much as sniffle.
Listen to Your Doctor
I'm not suggesting that you never take antibiotics again — sometimes there are really good reasons to use them. (That strep throat or sinus or urinary tract infection probably won't go away without them.) But very often, people take antibiotics for illnesses that aren't even caused by bacteria (colds and flu are caused by viruses, people!) — and that's a huge problem. If you're sick, get diagnosed by a doctor, and don't take antibiotics without a prescription or without being sure they're necessary.
Saturday, June 12, 2010
Testosterone Boosting Foods
Foods That Boost Muscle Growth
Whether you're a girl or a guy, if you're trying to get fit, you're in the testosterone-boosting business. (Unless you have polycystic ovary syndrome, or PCOS, in which case your body produces too much testosterone.) Testosterone gives us energy, builds muscle, and heightens our libido. It also helps protect our bones and brains — all good stuff. Some foods can help increase this helpful hormone — here's how you can take advantage of them.
Add some garlic and onions to your meals. A study conducted with rats found that garlic coupled with a high-protein diet increased testosterone levels. Allicin, a phytochemical found in garlic and onions, may also inhibit cortisol, which can compete with testosterone and interfere with its normal function.
Get more niacin in your diet. Niacin, a B vitamin, has been shown to boost HDL cholesterol (the "good" kind), high levels of which have been associated with high levels of testosterone. Niacin is found in many foods, including dairy products, lean meats, poultry, fish, nuts, and eggs.
Choose healthy vegetable fats. Vegetable fat intake has been shown to increase dihydrotestosterone, a form of testosterone responsible for the growth of body hair. Just take it easy on the soybean, corn, safflower, and sunflower oils — instead get your vegetable fats from heart-healthy canola and olive oils.
Eat zinc-rich foods. These include oysters, Dungeness crab, beef, pork, dark-meat chicken and turkey, yogurt, cheddar cheese, cashews, almonds, baked beans, and chickpeas. One study found that restricting zinc in healthy young men led to a 75 percent reduction in their testosterone, while supplementing zinc-deficient older men doubled their testosterone.
Steer Clear of These Testosterone Reducers
Just as some foods can raise your testosterone level, others can bring it down. Studies have show that alcohol reduces testosterone levels in men, and one study revealed an increase in testosterone levels among alcoholics who became sober. Just one more reason to hold yourself to one drink a day, tops. Not getting enough fat or protein can also cause testosterone to take a hit — so make sure your diet is balanced.
Whether you're a girl or a guy, if you're trying to get fit, you're in the testosterone-boosting business. (Unless you have polycystic ovary syndrome, or PCOS, in which case your body produces too much testosterone.) Testosterone gives us energy, builds muscle, and heightens our libido. It also helps protect our bones and brains — all good stuff. Some foods can help increase this helpful hormone — here's how you can take advantage of them.
Add some garlic and onions to your meals. A study conducted with rats found that garlic coupled with a high-protein diet increased testosterone levels. Allicin, a phytochemical found in garlic and onions, may also inhibit cortisol, which can compete with testosterone and interfere with its normal function.
Get more niacin in your diet. Niacin, a B vitamin, has been shown to boost HDL cholesterol (the "good" kind), high levels of which have been associated with high levels of testosterone. Niacin is found in many foods, including dairy products, lean meats, poultry, fish, nuts, and eggs.
Choose healthy vegetable fats. Vegetable fat intake has been shown to increase dihydrotestosterone, a form of testosterone responsible for the growth of body hair. Just take it easy on the soybean, corn, safflower, and sunflower oils — instead get your vegetable fats from heart-healthy canola and olive oils.
Eat zinc-rich foods. These include oysters, Dungeness crab, beef, pork, dark-meat chicken and turkey, yogurt, cheddar cheese, cashews, almonds, baked beans, and chickpeas. One study found that restricting zinc in healthy young men led to a 75 percent reduction in their testosterone, while supplementing zinc-deficient older men doubled their testosterone.
Steer Clear of These Testosterone Reducers
Just as some foods can raise your testosterone level, others can bring it down. Studies have show that alcohol reduces testosterone levels in men, and one study revealed an increase in testosterone levels among alcoholics who became sober. Just one more reason to hold yourself to one drink a day, tops. Not getting enough fat or protein can also cause testosterone to take a hit — so make sure your diet is balanced.
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