"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

Water: More Than Just A Thirst Quencher

Sunday, July 12, 2009

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!