The L Word (logging)

 Dear Heather

                       I need help.  I  watch what I eat and eat fairly healthy, I try to exercise, and I just don’t understand why I am not losing weight or seeing the results that I want!

 

Now, if you think this is about you and  you are reading this going OMG how could she blog about about the message I sent her? You would be WRONG.  Well kinda.  I get this message weekly.

First of all, I am going to address this problem as a whole with ONE solution.

LOG!  For crying out loud people.  I don’t understand what it is about logging that freaks people out.  It’s like the word “budget”. The second people hear that word, they shut down.  People are willing to go run 5  miles, or work out at the gym for however long, but then refuse to log?  Is logging harder than your workout?  If you don’t log, you might as well just waste that workout!

Look at it this way- you go to the gym, for say… an hour, hour and a half?  Do you know how many calories you burned?  Then you eat “healthy” (I am taking your word for it when you say it).  How many calories did you eat?  Did you eat enough after a workout day?  To many calories to where you are gaining weight even though you worked out?  How the hell do you know how to eat if you don’t keep track?  And it’s not even like it’s all old school where you have to right it down then go enter it into the computer.  There are tracking apps where they have food scanners.  You get out your oatmeal for breakfast and you scan the UPC code and it enters it for you! It’s really not hard, it’s definitely not as hard as a really good workout!

70-30-rule

Lets face it people. Weight loss is NOT easy.  If it were easy everyone in the world would be thin and fit.  It takes work, commitment, and doing things that we don’t necessarily love doing.  BUT, if you log, and you do it 100% then you will see results!

Here’s a link to another logging post.  Includes links to some logging apps.  Are you logging?

Carbs

 

bildeI hear ALL the time, “I am not eating carbs”, or “I am cutting carbs”.  Carbohydrates are one of the biggest misconceptions people have around health and fitness.  There are so many fad diets that preach no carbs.  Yes, if you completely abstain from carbs, you will lose weight.  Guess what, it will all come back, and then some.  You’re body needs carbs, it is fueled by carbs.  Don’t fall into this gimmick of no carbs.  Like everything in life, there is not an easy way out.  No magic pill.  Instead of dropping carbs all together and labeling them all bad, lets look at what carbs really are, and use that information to make better choices.

 

There are 2 types of carbohydrates, hopefully this will give you the tools you need to make better “carb” decisions.

 

Simple Carbs

Foods that contain simple carbohydrates include table sugar, products with white flour, honey, milk, yogurt, candy, chocolate, fruit, fruit juice, cake, jam, biscuits, molasses, soda and packaged cereals. Despite the fact that simple carbohydrates do not contain enough essential nutrients, some food that fall under this category such as fruits and milk may still be good for you.   In addition because of the lack of Simple Carbs digest quickly and make you hungry faster.  Diabetics and pre-diabetics should stay away from simple carbs.

Complex Carbs

Complex carbs act as the  body’s fuel and due to their complexity, they take a little longer to digest, they don’t raise the sugar levels in the blood as quickly as simple carbohydrates and keep you full longer.   Complex carbohydrates are commonly found in vegetables, whole-meal bread and cereals. Examples of foods that contain complex carbohydrates include spinach, yams, broccoli, beans, zucchini, lentils, skimmed milk, whole grains and many other leguminous plants and vegetables.

 

 

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Bottom line- Carbs are NOT created equal!  Complex Carbs  give your body the fuel that it needs to have a good workout and to be full until your next meal.   Your body needs these good carbs.

Exercise Logging Sheets

If your not new to my blog, you all know what a HUGE advocate of logging I am!  If you are new here, guess what? I am a HUGE advocate of logging.  I like to write down my workouts [on paper], in addition to logging it on Dailyburn.com  I keep ALL my sheets and can look back on the day, week, or whatever and I can see my progress and what exercises I have already done that week.

Here is the form I made up to use for my logging.

workout-log.pdf

In addition to logging my daily exercise, I also like to have a calendar hanging in my gym to short log the day and what body part I am doing that day, what  I have already done, and what is coming up.  It helps plan my week, body part, cardio, and days off.  I like to have things in writing.  It’s kind of like having a before pic.  It is a constant reminder of my priorities and how far I have come.  It has also kept me successful in keeping the weight off and always evolving with my workouts!

3-month-workout-calander.pdf

On the left I write the week.  Then in the square I write what cardio I did and how many min.  Then to the right of that in the same square I abbreviate what body part I am doing.

New Years Resolutions

I do not believe in New Year’s Resolutions.  It’s kind  of a naughty word, like “diet”.  I believe that why do you need a special day to make a life change?  Why not start NOW?  So lets call it a Healthy Life Resolution and start now instead of New Years.

Resolve now to be a leaner, healthier more active version of yourself.  Resolve  to change your life NOW.  Don’t wait.  DO IT NOW.

 

List #2 Fitness Gift Giving Guide

Apple in red tape

There are essentials that every person should have, whether just starting out or a veteran. Here are just a few of those essentials:

  1. Stability ball
  2. Resistance band
  3. Ab wheel
  4. light dummbells
  5. Workout video
  6. Heart rate monitor
  7. Subscription to Health and Fitness
  8. A healthy cooking cookbook
  9. Whey Protein- it can be expensive and sometimes people don’t take it because of the cost, so gift it 🙂
  10. 72%  (or more) Dark Chocolate
  11. Gym membership
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Making a list #1

So I decide for December, I would make lists of various things so here’s #1.

These past 7 years have definitely been a journey.  It seems like a different lifetime, a  totally different person.  It has been a  learning period, a reinvention if you will.  Here are 8 things I have learned:

  1. I am WAY stronger than I ever thought I was (mentally and physically)
  2. I CAN do anything that I put my mind to.
  3. NEVER say never!  -(Justin Bieber is right!)
  4. Once getting out of my own head-  my body is capable of doing WAY more than my head says it can.
  5. People are watching – what you do really has impact on people whether they tell you so or not.  It could be your kids, parents, friends or acquaintances… you live healthy  and it WILL impact someone in a positive way.
  6. DO NOT give up!
  7. Ask for help!
  8. Give help- since starting my blog and helping people I have realized that in fact it’s my readers that are helping me!
Have a great week and remember, fit and healthy is a lifestyle. It’s a learning process not only about how to live, but how to make a better you, inside and out.  I am still learning and changing every day.

 

 

 

 

Should You Work Out When You Are Sick?

A couple weeks ago I woke up with the with a  sore throat, tired, dragging… just not feeling great.  During the winter, with the kids getting sick and what not this happens occasionally.  I feel a cold coming on, but I continue to work out, and it seems like the cold never really takes off.   It may be a less intense workout, or a little bit of longer rest periods between sets, but I ALWAYS feel better after I workout.  It’s not for everyone, but I know people struggle with the “do I” or “don’t I’s” when they are sick.  For me it is DO because I (and that’s a BIG “I”) feel like it helps me fight off my cold.

There have been studies done and moderate exercise while being sick has not been proven to increase or decrease the length or severity of a cold.  It’ s up to you and your body.

So, here are the general rules about working out when your sick:

  • Never workout with a fever
  • Take the intensity level down
  • Rest more between sets
  • If it’s above the neck and you feel ok then go for it
  • If it’s below the neck SKIP IT!  If you feel any bronchial tightness, DO NOT WORKOUT!!!!!!!!
  • Don’t workout if you are achy
  • Take a anti-bacterial hand sanitizer with you to the gym! Be polite for Gods sake!

 

Giving Thanks

Since Thanksgiving is all about giving thanks, I just wanted to take this time to give thanks for all my readers.  I am so very    grateful for you all and appreciate your love, support, and faith in me!  I wanted to start this blog to help people and encourage them,  but in turn my readers have done the same for me!

I hope you all have a VERY wonderful Thanksgiving and remember celebrating does not mean you can’t eat and be healthy also!

 

Fitness Failure

Fitness failure.  Surveys have shown that more than half of all new exercisers quit their program within the first six months.  With the holidays coming up the failure rate is even greater!

Adopt the following methods to avoid fitness failure:

  • set a series of realistic short-term goals
  • include exercise and diet variety
  • workout with a partner
  • develop a backup plan
  • don’t “celebrate” with food. YOU ARE NOT A DOG food is NOT A TREAT!!!!!!!!!!!!!!!

I like to workout alone and a lot of people do but  a “fitness” buddy it’s a great idea especially during the holidays.  Just someone you can check in with every week  to hold you accountable and talk you down from the junk food ledge.

The other thing to remember is just because it’s the holiday’s does not give you a free pass to be totally and utterly glutenous!  Remember your health!  Once you use that excuse it becomes easier and easier to use that excuse and before you know it the holiday devil on your shoulder has won and you have gained 10 pounds :0

And remember DO NOT SKIP WORKOUTS during the holidays!

OH and for goodness sake DO NOT say “it’s the holidays and I will make it my News Years resolution to take it off!”