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.