Don't pin your health and fitness goals on other's results!

One of my good friends has been diligently working on adopting a healthy lifestyle.  For almost a year she has been focusing on non-processed, fresh and lean foods.  She also abandoned her couch potato ways and has taken up walking and salsa dancing.  Her hard work has paid off, as she is leaner and fitter and within her recommended ideal weight.  So when I spoke to her the other day I was surprised to hear that she is attempting to lose an additional twenty pounds.  She quickly assured me she had read about an actress with a similar build and height to hers that is her new goal weight.  This concerned me so I did a little research and presented her with the following.

It is a common practice to not reveal your true weight, especially in the competitive world of Hollywood.  Even the most beautiful and fit actresses do not reveal their true weight and even if the low weight they reveal is true, it probably is not a healthy amount. 

Case in point, celebrity A (shall remain nameless) is 6 feet tall and she reports her weight is 135 pounds while celebrity B (Gabrielle Reece) is 6’3 and reports she is 172 pounds.  Both look almost identical.  They are slender and have an athletic build so one is clearly not being forthright with her true weight.

It is situations like this that remind me that I cannot put my fitness and health goals on someone else’s results.  When determining my ideal weight I do not just take my height into account but also my body type and my level of activity.  The same is true for my fitness routine.  My fitness goals are constantly adjusting and changing because I am challenging myself, not competing with anyone else. 

While athletes and celebrities can provide inspiration and motivation make sure that you do not lose sight of the real super star in your life – YOU!

Check out if you are at a healthy BMI level here http://www.mayoclinic.com/health/bmi-calculator/NU00597

Why dressing for success both on and off the road matters!

Whether you are just starting your weight loss and fitness journey, are midway through or you have been living the lean life for a few years you need to keep yourself motivated by dressing for success.

I made the mistake of putting my life and looks on hold when I began working towards my new fit life.  Frumpy and baggy clothes were my style du jour.  I figured once I lost all the weight I would indulge and purchase body conscious work out and stylish clothes.  The problem with my approach was that every time I looked in the mirror I did not see the new me.  The vibrant and energetic woman that I was becoming was hidden behind ill-fitting clothes.  Even though I was still a good 10 pounds away from my goal I headed to one of the super stores in my town.  I shopped inexpensively and replaced my oversized novelty t-shirt and loose shorts and purchased a running bra, a 3 pack of men’s tank tops and two pairs of size appropriate but comfortable bright shorts.  I then went on to improve my office wardrobe and invested in a couple of knit tops, skirts and pants.  

The results of my transformation paid off immediately.  Wearing the tank top on my run I noticed that I no longer slouched, my form improved dramatically.  The baggy t-shirt would weigh me down but now I felt light and airy  – like an athlete.

My office clothes garnered me compliments from co-workers who were now able to see the results of my hard work.  Their comments spurred me on to continue on my journey giving me the motivation I needed to eventually meet my goal.

Health and fitness does not begin in your body, it begins in your mind.  The journey really is as simple as making the decision to live healthy and then committing to it daily.   By surrounding yourself with all the positive influences to keep you on your path, it makes the work and reward that much easier and sweeter!

Live a spa-like life daily!

Most of us equate the idea of beginning and maintaining a healthy lifestyle with lots of bland foods and loose fitting clothes.  I made the mistake a lot of us make by putting my life on hold until I was at my ideal weight.  But now I understand that we do not need to reach a magical number before we can start enjoying our life and bring some fun into our food, wardrobe and work out. 

My friend Beth has been a huge influence in my life.  The sassy senior lives a full and happy life and her secret is simple, she lives as if she resided in a spa.

For starters Beth eats lean and fresh foods served on white plates.  The colorful blend of spring lettuce with a variety of chopped vegetables and a piece of mahi begs to be eaten.  Lunch is served with a slice of whole grain bread loaded with bits of nuts and seeds.  Dessert is a tiny ramekin with one scoop of vanilla bean ice cream and fresh raspberries. A glistening glass filled with ice, sparkling water and a thin slice of lime transport you out of her tiny 1920’s bungalow and to a fabulous expensive resort.

Her influence is evident in not just what I eat but also in my work out.  Gone are the frumpy clothes.  I wear body conscious clothes that are not just stylish but also conducive to my work out.  No more baggy shorts to slow me down when I run, or loose t-shirts that keep me from seeing my biceps when I lift that dumbbell. I now dress for success.

The thing that appeals most to me about Beth’s lifestyle is how simple and serene it is in spite of her busy life that is filled with grandkids and travel. 

A healthy lifestyle does not have to be costly or complicated.  It can be as simple as just keeping all you consume lean while serving it beautifully for yourself.

Summer Fitness!

 For many of us summer is one of the toughest times to stay focused on our healthy eating and fitness routine. Over the summer we are often times entertaining vacationing children or traveling.  We also are contending with the blisteringly warm outdoor temperatures  and the ever-increasing temptation for cooling caloric drinks and fast foods.

For a few years now I have been able to remain on-track in spite of all the hurdles by applying these easy and common sense tricks:

-Early morning workouts.  Whether you are driving to the gym or hitting the open road on foot or bicycle, doing it in the early morning hours will keep you cooler.  By getting your workout out of the way first thing in the morning you give yourself the needed energy and head start to tackle of all the challenges of the day. 

-Hydrate!  Keeping your body hydrated is more important than ever when the temps are at their highest.  While it is simple to justify drinking any cool liquid to cool off, take the time to plan and pack cold water, seltzers and low calorie juices.  Fight the tempting sugary sodas by mixing equal parts of sparkling water with a low calorie juice.  You will enjoy a bubbly and tasty cool drink that even the kids will enjoy.

-Planning will save you money, time and calories!  Whether you are taking the kids out to the zoo or embarking on a road trip to an amusement park remember that a little bit of planning will keep you from sabotaging your healthy food choices.  Avoid the fast food trap by packing a cooler filled with fun and wholesome foods and snacks. 

Frozen fruits can be cooling and delicious.  Grapes, blueberries and pineapple cubes can be served alone or with a dollop of Greek yogurt sweetened with a tiny bit of honey. 

Fresh sliced lean meats or fish can be made into wraps using low calorie cheese, hummus spread and lettuce.  If you want a vegetarian option replace the meat with tabouleh.

There are endless healthy options that will leave you feeling full and energized to enjoy all of your summer day!  Stay frosty.

Happy (Fit) Father's Day!

As Father’s Day approaches I am compelled to share a story I have followed for years about Dick and Rick Hoyt.  Dick is 65 and his son Rick is 43.  Their story begins when Rick is born with his umbilical cord wrapped around his neck and he is rendered physically disabled.  Dick and his wife loved and nurtured their son, ignoring the doctors that warned he would likely be mentally disabled as well.  In time their instincts pay off when they find that Dick is mentally healthy and sharp.  He begins school and communicates using a computer.  Years later while at school Rick learns of a race to raise funds for a classmate that had been in an accident.  Rick asked his father to push him at the race so that he could help.  An admitted couch potato with terrible eating habits, he is unable to deny his son this experience and so they run.  Dick pushing Rick.  After the race Rick asks his father when they would race again because the experience made him feel that when he was running he felt he was no longer handicapped. Dick took the challenged and this year they completed their 27^th Boston Marathon – and have completed 1000 races.  Marathons, dualthons and triathlons. 

A few years back Dick suffered a mild heart attack during a race.  Tests confirmed that one of his arteries was 95% clogged.  The doctors told him that had he not been in such great shape he would have probably been dead 15 years ago. 

This story touches me for many reasons, one being because it serves as a powerful reminder of the importance of living a healthy and fit life not just for yourself, but for those that count on you.

Read about the Hoyts at:  http://www.teamhoyt.com/

The attached photo of Dick and Rick Hoyt at the 2011 Boston Marathon is by the talented:

http://toddleephotography.smugmug.com/Published/Published-Work-2011/16645326_Hm9L7R/1/1260474109_z7Br4Zs#1260474109_z7Br4Zs

Keep the FUN in your food and fitness!

For the past couple of years the one recurring trend I have noticed in the health and fitness world is how obsessed people are about their food intake and fitness routines. 

It is almost impossible to have a conversation with a friend or family member that does shift over to their new diet and exercise routine.  Although I do not mind the topic I am a bit put off by their serious and intense tone.  Clearly these individuals have taken the fun out of their healthy lifestyle and seemingly out of their lives.

When I adopted a healthier lifestyle I knew that the only way I would be successful was if I enjoyed the journey.  I never once consumed a half grapefruit for breakfast.  I never ate the boiled chicken breast or the tasteless watery tuna fish on a piece of dry wheat toast.  Instead I dumped all the high calorie and low nutritional condiments and replaced them with olive oil, balsamic vinegars and introduced fresh herbs.  I gave all of my favorite foods an upgrade by substituting the bad ingredients with healthier ones.  Even my desserts got a make-over and the ones too decadent to tamper with I simply decided I’d enjoy occasionally while limiting the serving.

I embraced my exercise routine as well.  While many people prefer going to the gym, I found I was more inspired and motivated by being outdoors.  I began walking and eventually became a runner.  Today I run daily and strength train 3 times a week.

What has kept me on track all these years is that I never once compromised my happiness in order to change my health and body.  I worked within my comfort zone to strike a balance between healthy and delicious eating as well as fun and fulfilling exercise.

A healthy lifestyle should not be a fad or trend, it should be a lifetime commitment, one that you can stick with especially if you are enjoying it and having fun!

Up the Ante!

We are constantly bombarded with advice on diets and exercises.  All day long we are exposed to a steady stream of information fitness and diet information such as the best equipment to use, the most beneficial techniques to implement and the super foods we should be consuming.  It should not surprise us why so many of us become overwhelmed and choose against pursuing the path of nutrition and fitness.

I have often said that your first approach should be to simplify your efforts when embracing a healthy lifestyle.  This is true for beginners as well as those of us that need to energize our current routine.

I realized recently that my entire food and exercise routine was in need of some updating.  My cupboards are filled with the same foods and my exercise routine is no longer challenging.  While we get plenty of advice on what we should do to get started we are rarely guided as to when it is time to begin challenging ourselves, while remaining committed.

As far as food is concerned, the way to challenge your diet is by starting to add “productive foods.”  While counting calories has worked, now it is time to make those calories you do consume work for you.  Replace that white bread with wheat, and pasta with quinoa.  It will be the same calories but with far more nutritional benefits.

Exercise is also a place where you can get more bang for your buck.  If you are a walker or runner, you might want to consider adding a shorter distance at a faster pace or simply adding more distance.  If you are spending time at the gym, this may be a good time to increase those reps or the weights - depending on your desired outcome.

A healthy lifestyle is not a destination but a journey.  It is important to keep it fresh so that you can remain interested and engaged.  Remember that while it is important to us to look good, our primary focus should be to feel good.  By occasionally challenging your food and fitness you will be able to enjoy all the benefits of a healthy lifestyle for a long lifetime.