Kimmy's 6-week Wellness Challenge

Thursday, July 30, 2009

Have you guys ever heard of the American Heart Association's 12-week challenge? Well, the basic premise of this event is to make 'lifestyle' changes one step (or one week) at a time. I completely agree with this principle; making major life improvements should start with small changes, so you're more likely to succeed. In fact, I challenge YOU to change you life now, starting today!

Not ready for the AHA's 12-week challenge yet? OK, how about Kimmy's 6-week challenge? Either way, using the following suggestion can help you stay motivated to complete whatever fitness and diet goals you may have.

Let's ALL do this. Find just a few minutes to sit down and write down a list of 6 things in your life that are preventing you from achieving the healthy body that you want and deserve. Be careful to list only those things which you have control over. List them in order from easiest to hardest. Each week, for the next 6 weeks, you will remove/add one of the those things to your "life." The important thing is that you choose things that you can stick to FOR LIFE. Do not choose something that is outrageous for your lifestyle (i.e. never eating bread). PLEASE...you'd be risking your life if you tried to pry my beloved garlic bread out of my hands. There are just some things a girl cannot give up. However, perhaps my goal would be to eat it only once per week. Again, please avoid extreme choices, or choices you have no control over. Also, remember they do not have to be major changes (the smaller the better). Choose things like increasing exercise and cutting back on the wrong foods. Please be detailed in your changes. The more detailed your changes are, the more likely it is you will stick to it.

Additionally, some items in your list may not necessarily be workout or diet specific. Maybe the first change you need in your life is more peace of mind or more YOU time. Sometimes, when your minds not right, it's not easy to take action. Perhaps, your first week will involve a mandatory 30 minutes of meditation or writing in a journal. This process can dramatically improve your stress levels, and you can increase the time as you feel necessary.

Once you complete your 6 weeks, celebrate! You did it! Now, it's time to make a new list. After completing 6 life changes, no matter how small, your views may change. That's why I don't want you to write down too many at one time. As the weeks pass, your changes/challenges will begin to get harder. That's the point....save the hard ones for the bottom of the list (or the next list). If you have to, split the hard ones into several items. OK, enough talk! Here's my first list:

Kimmy's Wellness List:

Week 1

Drink 8 cups of water each day (I've been bad lately).

Week 2

Do my neck stretches for 10 minutes each morning (neck injury; I'm supposed to be doing specific stretches/exercises twice per day...yes, I've been very bad). =)

Week 3

Spend 30 or more minutes at least twice per week to write in a journal or work on my book.

Week 4

Make time to do Bikram Yoga at least once per week (I haven't been in a while, and I miss it terribly).

Week 5

Eat three servings of vegetables per day (I could use more veggies and less fruit in my opinion :P ).

Week 6

Do my neck stretches for 15 minutes each morning.

Notice I listed neck stretches twice. It'll be harder for me to make an extra 5 minutes in the morning to do this, so that's another item for my list. Again, SMALL changes that you can actually stick to. Remember: Be creative and be detailed! Don't forget I am making these changes in addition to continuing the exercise plan I already have and other changes I've made in the past.

I will be checking on your progress throughout each week. Now let's go!!!

"You don't have to be great to get started, but you have to get started to be great."

Monday, July 27, 2009

"You don't have to be great to get started, but you have to get started to be great." -- Les Brown

How do you know your body won't improve beyond what you could ever have imagined if you never workout?

How do you know you can't change your lifestyle--for the better--and get rid of unhealthy habits if you never try?

How do you know you "can't" eat a more healthy, balanced diet if you never allow yourself enough time to get used to it?

How do you know you are "about as flexible as you can get" if you don't stretch?

How do you know you're skin and cell process won't improve beyond your wildest dreams if you aren't drinking 8 glasses of water per day--everyday?

How do you know you won't be more EFFING awesome than you are now if you don't get up and get started???

I know you can do it, but you have to know too. YOU are the person you have to convince before anyone else. Once you do that, you're on your way baby! Now let's go!!! Get started! There's no time like the present.

XOXO,

~Kimmy

GO "D!" - Defend Yourself Against Fitness Saboteurs

Saturday, July 25, 2009

This may come as a shock to you, but there are some people out there that want to ruin your diet and fitness plan. They can be family members, coworkers, your church group, and (in many cases) your closest friends. They're everywhere! They want to prevent you from losing weight and getting in shape, so they don't have to feel guilty about their own unsuccessful attempts at weight-loss. Or maybe their own insecurities and feelings of inadequacy start to surface as they watch you find the strength to make this lifestyle change. Either way, tempting you to "fall off the fitness wagon" means you're normal again, and they can feel good about themselves.

Sometimes it's subconscious and unintentional, and sometimes it's just downright malicious. Some are so conditioned to thinking of you as fat--practically relying on your fatness--that they're terrified at the thought that you might lose weight and actually look better than them. These are the haters that you need to weed out. Yes, I said it! Your health IS more important than a friendship with someone who wants nothing more than to hold you back for their own selfish reasons.

It can often be hard to tell the difference between those who simply don't understand your new found strength and determination and those who actually have ill intentions. No need to get defensive, since some (like Mom) have a tendency to confuse "love" and food. Instead try these tips to help defend yourself against diet saboteurs.

Just say no. Think about it! Does anyone ever offer a recovering alcoholic a drink? In the same sense, you shouldn't have to submit to having fattening foods stuffed down your throat. Just tell them, "No, thanks," and leave it at that. You don't owe an explanation, nor do you need to feel guilty if you choose to avoid someone who’s not helping your cause.

Take it AND leave it. Granted, the thought of wasting food is hard for many of us--especially in our current economic climate. However, that doesn't mean you have to clean the plate at every meal. When you're not hungry anymore, you're done--regardless of what's left on the plate. You should never leave the table feeling gorged and sick.

Keep a food (or "fitness") journal. Now I know some of you are like, "what?" But I really do believe in keeping some sort of fitness journal, even if just to fill the pages with all of the great nutrition facts and exercises you learn about on your journey to total body wellness. I'm not asking you to count your calories at all (something I, personally, despise). What I'd like you to do is use this journal to help you be on the lookout for patterns and situations that trigger your diet downfalls. Write down how you feel after eating certain foods, and where and why you got them. If it was food that made you feel bad, make up your own strategy to avoid it next time you find yourself in that situation. Not only will this help you take charge of your own progress, it may help you recognize people and events that do you in, allowing you to develop ways to deal with them. For example, if you know there will be a bunch of bagels and cream cheese every Friday at work, you might try bringing your own tasty treats on that day. It's much easier to resist those fattening foods when you have your own satisfying snacks.

Recruit people to your cause. You have the power to set up your own support system, by recruiting friends and family. You never know; it could turn out to be a positive social network that will benefit all involved. If no one happens to be interested, join a weight-loss group, perhaps an online forum, or (as I said before) avoid friends--even if only temporarily--who are a negative influence. Making new friends who share the same goals as you do is another way to improve your support system. The more time you spend in your lifestyle change, and the more supportive people you have around you, the stronger you'll get...and the more equipped you'll be to handle those not-so-supportive peeps.

It's OK to ask for help. Try to remember that your diet needs are unique and, to some folks who don't know or understand, weird. Don’t expect your friends and family to automatically know what your diet needs are. You have to tell them! Be fair and reasonable, especially with those you live with. They just might be willing to compromise about what foods are kept and cooked in the house.

Don't get hungry! This in itself can be the worst saboteur out there--hunger. When you're famished, you make irrational diet decisions. I'll say it again--WHEN YOU'RE FAMISHED, YOU MAKE IRRATIONAL DIET DECISIONS. To avoid an event like this, try to eat 5 to 6 small meals a day, depending on how long your days are. I like to think of it as breakfast, lunch, dinner, and two snacks in between. Not only will this greatly increase your metabolism (so you're burning calories even when you're not working out); it will help keep you from getting so hungry that you fall off the wagon. If you get hungry (or crave sugar) at night, try to eat fruit instead of junk food or candy. It's healthier, adds to the recommended daily allowance of fruits & vegetables we all need, often takes away the sugar craving, and--if you actually take your time and enjoy it--can remove the hunger you feel. Another good way to avoid overeating, or eating between meals, is to drink a nice tall glass of water. This will temporarily fill your stomach, easing your hunger. Besides, we should all be getting at least 8 glasses of water per day anyways. ;-)

If all else fails, contact me! I am here for you and want to see you succeed. =)

XOXO,

Kimmy

Lunge 101: Time to Work That Booty!

Wednesday, July 22, 2009

I know I sound like I'm speaking to the ladies most of the time, but you fellas need to read this one too. Some of ya'll pay way too much attention to the pecs and end up neglecting the legs and glutes (not sexy). Lunges are a great exercise for strengthening the thigh and gluteus muscles--one of the most effective ways to get the toned and tightened look for your booty.

I was working out the other day and witnessed something that literally made me gasp out loud. This poor soul--who had good intentions--was executing what looked like a lunge, but at the rate he was going he would've probably needed knee surgery in no time at all. I am now on a mission to make sure I never see anything like that again. Hence, the reason for this post--safety when performing "the lunge."

*Tip: Regardless of which type of lunge you're doing, your torso should be erect with your chest lifted, and abs in, to keep from leaning forward. Try and keep your feet approximately hip-width apart. This will provide for better balance and a more stable lunge. Lastly, positioning of the forward foot (whether with a static or moving lunge) is vital to keeping your knees healthy. A good rule is to try and ensure the knee is aligned with the ankle (or behind the toes) when your in the descended position.

Static (or Stationary) Lunge:

The static lunge is the most basic form of lunging (and there are many versions; though I'll only list a few in this post). Stand with feet hip-width apart and take a big step forward. Your back foot should be on your toes or ball of your foot (keep that heel off the floor). Your forward foot should be planted flat on the floor (keep this heel on the floor). This is your starting position. To begin, simply drop your back knee down. Push up through the front heel, keeping your abs in, to return to the starting position. Avoid locking the knees at the top of the movement. Keep in mind this exercise is not about 'how low you can go.' In fact, a 90 degree angle in the front knee bend is sufficient enough for any type of lunge. For beginners, you can try this move while holding onto a chair or wall for balance. If you want to add some intensity, grab some dumbbells or a barbell for extra resistance. Don't forget to switch legs and do the other side! =)

Alternating Lunge (Forward):

Stand with your feet about hip-width apart, and begin by taking a big step forward. In this phase, be mindful of the knee position mentioned above; it still applies. To return to the starting position, push back through the heel of your forward leg--keeping your back erect and abs in. Repeat using the opposite side, alternating legs throughout the exercise. Again, you can add dumbbells or a barbell to make it a little more challenging.

Backward Lunge:

The backward lunge is just another variation of the alternating lunge. Stand with your feet about hip-width apart, and begin by taking a big step BACK this time. You really want to reach back with this stride to get a good stretch--in my experience, most people don't step as far as they think they do on a backward lunge. As with the other lunge types, be careful of the forward knee position on the down-phase of the exercise. To return to the starting position, push up and forward through the front heel--keeping your back erect, chest lifted and abs in.

Walking Lunge (my favorite!):

Start with your feet hip-width apart. Make sure you have a clear, unobstructed, path of about 20 yards. Begin by taking a big step forward with your first foot--I know I sound like a broken record, but keep your back erect, chest lifted and abs in to avoid leaning your upper body forward. Once your front knee is about perpendicular to the floor, push up and forward through the front heel and go directly into another forward lunge with the opposite leg. Continue alternating legs throughout the exercise...or until your run out of room. :P

As with any exercise, to keep it safe, only use weight you can lift by yourself unless you have a spotter nearby. If you're using dumbbells, just let them hang at your sides. If using a barbell, place the bar on the meaty part of your shoulder (use a bar pad if you need to--recommended).

Ladies! Stop Being Afraid To Lift Weights!

Monday, July 13, 2009

OK I'll try to keep this brief, but this is a subject I tend to fly off the handle over. It just irks me when I hear women--in the same breathe--complain about how much they want to get in shape, but they won't lift weights because they don't want to get "big." Now that's just silly! What in the world gives women the idea that our bodies can come even close to producing the amount of the hormone necessary to build "bulky" muscles--testosterone? Calm down ladies! You will not bulk up and certainly won't get bigger by incorporating resistance training into your fitness plan. It's quite the opposite.

So how, then, do the women displayed on pages of bodybuilding magazines look that way? Glad you asked....

In order to build the kind of muscle you see these manly women sporting--no pun intended--you need to take 'stuff.' These ladies have done anything and everything to pack on the muscle; things like extremely high calorie diets, extremely heavy weight lifting--the kind where you need 2 spotters just to bust out a single repetition, STEROIDS (and the like--which are ILLEGAL by the way). Oh, and worst of all, many actually inject themselves with male hormones!!! No lie! Now I really don't know what would drive a woman to take it that far, but if you don't plan to do any of the above, you're safe.

Including weight training in your fitness regimen will not only help you achieve your goals faster; it will help shape your muscles. Furthermore, lifting very light weights that produce little or no resistance does nothing for you. Muscle responds to resistance, and if it's too light, then there's no reason for the body to change. Women who concentrate only on cardio will have a very hard time achieving the look that they want. Now this doesn't mean stop doing your cardio. Balancing weight training, cardiovascular training and proper diet is the key to success. If you have all three ingredients, you can't be stopped baby!

GET OFF THAT SCALE!

Sunday, July 12, 2009

For some people, the weight scale is their worst enemy. I've had clients who literally weigh themselves three times a day, feeling deflated when they don't see changes within the same day. Come on now...First of all, you have to be realistic; you will not see healthy weight changes from day to day. Secondly, you are sabotaging yourselves with your obsession with the scale! My advice? Throw the damn thing in the back of the garbage man's truck on the next trash day.

Let me start by saying the most important measure of your progress is how you feel in your clothes and when you look in the mirror. Aside from that, pictures, monthly body fat tests to measure your body fat %, and tape measures are the best combination to help you see the changes in the condition of your body. The weight scale lies!!! Weight can change day to day, based on the weight of your daily food and liquid intake, the last time you went to the bathroom, bloating, etc. With these daily variances, it's hard to stay motivated and easy to get disappointed when you are basing your results off of weight alone.

Something to also keep in mind is that not all weight loss is good. Imagine your body in layers: you have skin on top, fat in the middle, then muscle on the bottom. The goal is to remove the middle layer.....the FAT. When you do this, the skin will lay closer to the muscle, allowing you to see more of the actual shape of your body. The body will very easily give up muscle mass before it gives up fat mass. A person might continue to on a plan that is causing them to lose muscle mass if they continue to see the scale dropping, in some cases slowing their metabolism and causing them to lose their toned shape (decreasing the bottom layer--the muscle--left with fat and skin--not sexy). Weight gain can actually be a sign that you are building muscle, increasing your metabolism, and reshaping your body. Muscle weighs a lot more than fat, so you just might be progressing with a slight increase in weight. This brings me right back to the better tools of calculating your progress--your clothes, the mirror, pictures, body fat tests and tape measures. This goes for men and women alike.

Besides, getting rid of that scale, so you can finally focus on your program (instead of your weight) could prove to be a great stress reliever. ;-)

Water: More Than Just A Thirst Quencher

There are a variety of reasons to drink plenty of water each day--especially during the summer months. In addition to preventing dehydration, adequate water intake rids the body of excess toxins, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. It can also help clear and moisten your skin; people often report a healthy glow after drinking water. Of course, a change like this doesn't happen overnight, but in as little as a week of drinking a healthy amount of water can have remarkable effects on your skin.

If all of this isn't reason enough to start drinking more water, there's more! Substituting water for beverages high in calories can also help control weight. For example, drinking a big glass of water whenever you feel hungry and before a meal or snack can fill the stomach briefly, making you feel fuller and possibly stop you from overeating. Secondly, if you're drinking plain water, you're less likely to be drinking something with calories in it. :P Some studies also show water to briefly raise participants' metabolism after consumption (i.e. free burned calories without even breaking a sweat)!

So how much water do you need?

A general guideline that is simple to use is 1/2 ounce per pound of body weight. That would mean a 150 lb. person would need to consume 75 ounces of water each day to satisfy daily requirements and replenish what is lost through normal cell processes. Keep in mind, every ounce of sweat you produce through perspiration or lose from urination will need to be replaced. In other words, water consumption varies from person to person, depending on factors ranging from level of activity to the climate they live in. If you're still not sure how much water to drink per day, try using this neat little 'Hydration Calculator' I found at About.com: http://nutrition.about.com/library/blwatercalculator.htm. It basically uses the rule I've stated above, but it does the calculating for you!

Now Drink up! And beer doesn't count!

Proper Form When Doing Abdominal Crunches

Saturday, July 11, 2009

With knees bent to support your lower back, elevate the upper body, keeping your butt on the floor and elbows back. Pretend you're holding a tennis ball between your chin and the top of your chest. That space should never close. Imagine leading with your abdomen (vs. your elbows--a no no!). Sometimes it really does take that mind-body connection--focus--to keep the correct form throughout an exercise. This will not only help you achieve better results, but it can prevent injury; it's a win-win! Besides, you shouldn't be thinking about feeding the dog and taking out the trash until after your workout. :P

By the way, and I can't stress this enough, it's not about how high you come up off the floor. If you "feel the burn" while using proper form, you're on the right track. Don't worry about what you see other people doing; you just do YOU. =)