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Exercise and Weight Loss Lesson of the Week: Change is Hard

Wed, 22 Feb 2012 05:00:58 +0000

I was at a party once when a woman came in, whisked the foil off her covered dish and announced, "Raw root vegetables! Aren't they amazing?" The woman pulled something that resembled a square of tree bark and took a bite. "I just went raw and I've never felt better! I'm training for a marathon now and I don't even miss chocolate!"

"I hate her," a friend whispered to me, "A marathon? Really? How can you not miss chocolate? Look at her maniacal grin," she murmured. "I'll bet she's so hungry, she's completely lost her mind."

That's an extreme example, and you certainly don't have to eat raw foods, run a marathon and avoid chocolate to be healthy and lose weight. But there is this feeling that we should feel good about exercising and eating healthy. The feeling that this should somehow cancel out the other feelings that come with these big changes: Doubt, frustration and missing some parts of our old lives - Sleeping in instead of working out, ordering what we want and not worrying about calories, not having to be so vigilant about every little thing we do.

What's worse is if you see others apparently enjoying this healthy life and realizing you don't...at least not yet.

The truth is, any change is hard, especially when it comes to weight loss. It comes with a variety of feelings, good and bad. Sometimes, we even revert back to old behaviors when we feel overwhelmed, only to realize the old life doesn't exactly fit...but neither does the new life.

This strange limbo is all part of the process of change. When we create a new, healthy lifestyle we do, in fact, have to give some things up and that process isn't always sunshine and bunny rabbits. Remember that change takes practice and it won't always feel good. But, the more you do it, the easier gets.

What about you? What have you changed in your lifestyle and what struggles have you gone through to make those changes? How do you keep going when things get tough? Leave a comment and tell us how you deal with change.

Exercises of the Week: Work Your Posture Muscles

Tue, 21 Feb 2012 05:00:06 +0000

We spend so much time hunched over (the computer, the steering wheel, the dinner table), it's no wonder so many of us struggle with good posture. The best way to combat this is to, of course, burn your computer, sell your car and move to a tropical island to hunt for your dinner...or one that has a lovely, all-inclusive resort where others bring it to you at your whim.

The next best thing (or, at least, the thing more accessible to most of us) are these exercises: T-Pulls and Y-Pulls. I love these exercises for targeting the upper back and rear delts, and the band is my favorite type of resistance for these moves. With the band, you get solid tension throughout each part of the movement, which adds intensity and may cause a burning sensation in your muscles.

The key is to keep good form with each rep. It's easy to get sloppy when you get tired, so make sure you sit up tall and avoid floppy dead bird syndrome (elbows and wrists bent, back hunched).

T-Pulls

Sit on the floor and loop the band around both feet, holding each end of the band with an underhand grip. Keeping a slight bend in the elbows, squeeze the shoulder blades to open the arms out to the side in a t-shape. Keep the arms and wrists straight. Release and repeat for 1-3 sets of 8-16 reps.

Y-Pulls

Sit on the floor and loop the band around both feet, holding each end of the band with an underhand grip. Keeping a slight bend in the elbows, squeeze the upper back to bring the arms straight up and out in a y-shape. Release and repeat for 1-3 sets of 8-16 reps.

Vote in This Week's Poll: Have you gained weight this winter?

Mon, 20 Feb 2012 05:00:55 +0000

We're over halfway through February and that means one important thing: Soon? You will get to wear shorts.

Outside.

There's nothing more shocking than shedding the baggy, bulky sweaters and jeans for tee shirts, tanks and shorts. Even though we've lived with our bodies all through winter, there's something about walking out of the house with fewer articles of clothing that reminds us of the long winter we spent doing more sitting, more eating and more drinking than we tend to do the rest of the year.

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Avoid Weight Gain in College

Thu, 16 Feb 2012 05:00:18 +0000

Over the winter break, one of my young clients spent a furious two weeks trying to undo what had happened during her first semester of college: Freedom, beer, pizza, stress and parties...all of which led to weight gain.

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Exercise and Weight Loss Lesson of the Week: You won't always be perfect

Wed, 15 Feb 2012 05:00:49 +0000

When you envision your path to weight loss and fitness, you may see a long stretch of daily workouts, countless salads and you happily getting up each day to make all these healthy decisions.

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Spice Up Your Sex Life With Exercise

Tue, 14 Feb 2012 05:00:54 +0000

In honor of Valentine's Day, I'd like to talk to offer something that may make yours a little better: Exercise.

I know, you wanted me to say 'chocolate' or 'wine,' (both of which do have health benefits and have been known to accompany many a Valentine's Day soiree), and you can still have those, if you so desire.

But, don't discount your workout today, either. Exercise really can make your sex life better, a plus if you're celebrating Valentine's Day with a special someone.

Exercise not only gives you more endurance and stamina, it can actually make sex better, including:

Better performance
More pleasure
More frequent sex
More satisfaction

Ooh la la! Not only that, but exercise reduces stress and fatigue, two things that often get in the way of our sex lives. Maybe a Valentine's Day workout can help bring a little more romance into your life.

Wine and chocolate wouldn't hurt either.

Vote in This Week's Poll: How do you deal with weight loss or exercise plateaus?

Mon, 13 Feb 2012 05:10:45 +0000

And now for our dirty word for the day: Plateau. Just saying the word out loud is indicative of its meaning - Something long and flat and going nowhere (and, if you're a southerner, those extra syllables just keep going and going and going...)

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How to Think Like an Exerciser

Thu, 09 Feb 2012 05:00:27 +0000

What's the difference between people who exercise and people who don't? My husband's answer? "You're all insane."

That certainly may be true but, beyond inherent craziness, that's not an easy question to answer, since we're all different. Genetics, background, body type, family history, lifestyle habits...all of these (and whatever crazy you bring to the table) come together to make us who we are and what we choose to do.

There are a lot of things we can't control, but there is one avenue to explore, if you struggle to exercise: Your mind. The truth is, exercisers don't necessarily have more time than other people. In fact, I know plenty of exercisers who find a way to workout no matter what's going on in their lives and one reason they can do that is that they've learned how to make exercise a priority.

If you fall into the non-exercising category, there are a few things you can learn from how exercisers perceive working out, something I talk about in my article, How to Think Like an Exerciser.

Changing how you think isn't something you can do overnight but, if you're struggling to keep going, you may find some ideas to try. Whether you're struggling with exercise or you've figured it all out, be sure to leave a comment to tell us about your experiences. How does the way you think affect your workouts (or lack thereof)? Do you look for ways to exercise or for reasons to skip it?

Exercise and Weight Loss Lesson of the Week: What are your expectations?

Wed, 08 Feb 2012 05:00:12 +0000

We (or maybe it's just me) talk a lot about setting realistic fitness and weight loss goals, but you may not realize how important that is. The reason? Every time you fail to meet those expectations, you not only feel bad about yourself, your dopamine levels actually drop...

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Exercise of the Week: Reverse Fly on One Leg

Tue, 07 Feb 2012 05:00:11 +0000

I love to be creative with exercise (or, overcomplicated, as some of my clients and readers suggest) and adding a balance challenge is one of my favorite ways to spice ...

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Vote in This Week's Poll: Do You Keep Track of Your Calories?

Mon, 06 Feb 2012 05:00:27 +0000

Keeping a food diary and tracking how many calories you eat is one of the most effective ways manage your weight. Not only that, but food diaries reveal things about how, why and what we eat that we either aren't aware of or have ignored for so long, they are no longer in our consciousness.

That said, it's entirely possible find success without ever counting a single calorie, but nothing can slap you in the face (in a good way) like a dose of reality. Without it, many of us make up our own, conveniently forgetting about that handful of chocolates we had after lunch or that little, calorie-laden bag of chips from the vending machine or that extra bowl of cereal we had before bed.

There are approximately 489 ways to track every calorie you ingest. There are online sites like Calorie Count and FitWatch, or smartphone apps like Lose It! or MyNetDiary or even old fashion pen and paper, for those of us old enough to remember when writing was a daily occurrence.

Thinking about this, what's your take on tracking your food and calories? Is this something you do on a regular basis? Or perhaps you know you should, but you don't? Vote in this week's poll and then leave a comment, telling us about your experiences with tracking calories. Do you or don't you?

Finding the Right Sports Bra

Thu, 02 Feb 2012 05:00:17 +0000

Sports bras are dangerous creatures, willing to squeeze, compress, chafe, wrestle and even bite unsuspecting female chests into submission. As any exercising woman knows, just getting them on and off is a workout in its own right, and feeling the pain of in ill-fitting sports bra can turn an already challenging workout into a disaster.

Finding the right sports bra is often as perilous and soul-sucking as finding the right pair of jeans or the right bathing suit. Contemplating the racks and racks of bras with straps and hooks and lung-twisting elastic can be enough to bring even the most stoic woman to her knees. However, there are ways to make the process a little easier. I consulted with Haidee Johnstone of Leading Lady, a company that specializes in lingerie for mothers-to-be, new moms and full-figured women, for tips on how to find the right sports bra, including clues for how to know when the bra you're trying on isn't such a good idea. You can find these tips in my latest article, brilliantly titled Finding the Right Sports Bra.

I've also updated my Best Sports Bras for Women and created a couple of new top picks for Sports Bras for Full Figures...

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Exercise and Weight Loss Lesson of the Week: You have to find your own exercise recipe

Wed, 01 Feb 2012 05:00:54 +0000

I never learned to cook growing up, so the first time I was on my own, I called my mother to ask her how to make biscuits. After lamenting her failure ...

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Exercise of the Week: Pushups with Side Plank

Tue, 31 Jan 2012 05:00:12 +0000

Last week, I blogged about the idea of incorporating core work into traditional strength training exercises, namely with pushups and pikes on the ball. Because I'm on a core kick lately, I wanted to highlight another favorite combination, which also includes pushups. I find pushups to be excellent (my clients would insert the word "excruciating" here) work for the core and you can add even more excruciating excellence by adding in a side plank.

This exercise works everything, with a particular focus on the obliques as you rotate to the side and send the arm up in the air. You can modify by doing the pushup on your knees and then keeping one knee down in your side plank. You can also add intensity by holding a light weight in each hand as you lift the arm up.

Do it right: Get into pushup position on the toes or knees. Do one pushup and as you come up, shift your weight on the left side of the body and rotate to the side while bringing the right arm up towards the ceiling in a side plank. You can keep your feet staggered or you can stack them (which is harder). Lower the arm back to the floor for another pushup and then rotate to the other side. Repeat the series, alternating each side, for 1-3 sets of 10 or more reps.

Resolution Check-In: How are you doing on your resolutions?

Mon, 30 Jan 2012 05:00:44 +0000

I was listening to a local radio station recently and the host mentioned a survey suggesting that most of us will abandon our New Year's Resolutions by January 9. If you don't have a calendar handy, that was 21 days ago.

I don't know where that survey came from or whether it's true, but I did notice a sharp drop in motivation after the first week of January. In fact, I didn't even have to fight for a parking space at the gym in January, which makes me wonder if some of us have already given up.

As we near February (or, as some call it, "Oh-my-gosh-winter-will-never-end-will-it?"), I'm wondering: How are you doing on your resolutions? Or, if you didn't make formal resolutions, how are you doing with your exercise and diet in general? Are things moving along for you or are your resolutions already toast?

Vote in this week's poll and then leave a comment telling us how you're doing. What do you need to keep going as we slog through the rest of this winter?

Getting Through the Winter Workout Blahs

Thu, 26 Jan 2012 05:00:51 +0000

"My body is here, but my mind is actually still asleep in bed," one client said to me on a particularly cold, dark morning. She proceeded to prove it by staring in incomprehension at exercises we'd done hundreds of times, forgetting what she was doing halfway through a set and sighing every time I gave her another exercise.

It's official. The winter blahs are here. I can't do anything about the weather (and, believe me, I've tried), but I do have some ideas for managing the winter blahs:

Go outside - It takes a bulldozer to get me out of the house when it's cold, but I always feel better breathing fresh (even if it's arctic) air after being cooped up. Even if you only get out for a few minutes, you'll boost your mood and renew your gratitude for having a warm room to get back to.
Spice things up - If you're stuck working out indoors, workouts can quickly get tedious. Now is a great time to try something different - A class, a video or a new activity like kettlebell training.
Remember the Future - It feels like winter will last forever, but it will end. Imagine what you'll do when it's warm outside and start working on getting your body ready for it. Whether you want to train for a race, get in shape for summer activities or just look good in a bathing suit, having a goal can keep you on track.
Exercise with others - If your energy is flagging, try working out with a friend or take a fitness class with other people. Being around others not only gives you more energy, it reminds you that there's a world out there and you're not the only one in it.

You'll find more ideas in my article about beating the winter blahs, but I want to hear from you. How do you get through the toughest part of winter? Leave a comment and tell us about it.

Exercise and Weight Loss Lesson of the Week: You may not lose weight where you want to

Wed, 25 Jan 2012 05:00:32 +0000

When we start losing weight, we often imagine exciting things lying ahead. There will be weight loss, of course, but we also imagine our shiny new bodies. Perfectly shaped thighs and calves, ab muscles carved in stone, a rear firm enough to invite quarter-bouncing.

But, what really happens when you lose weight? You end up with a smaller version of the same body you always had. To some of us, this is a disappointment, particularly for those of us with the kinds of fantasies I mentioned above. We don't just want a smaller body...we want a better body.

If you look at just about any health, fitness or weight loss magazine, you'll see something that perpetuates the belief that we can isolate and, therefore, shape different parts of our bodies with a few simple exercises. I just saw one the other day announcing exercises for "Sexy Abs, Butt & Thighs!" Who wouldn't want that? Even when we know a few exercises aren't going to transform us from ho-hum to 'Sexy!' it's tempting to try.

The truth is, you may not lose weight where you want (at least, not right away). And, it's entirely possibly you'll lose weight from some place you'd like to keep the way it is. Where we lose weight is not within our control - All the ab exercises in the world may strengthen your abdominals, but you won't lose fat there unless your body cooperates.

Spot training doesn't work and realizing that can be very liberating, allowing you to focus on the results you're getting rather than on what's not happening.

What do you think? Have you been frustrated when trying to lose weight in certain places? How do you deal with it? Leave a comment and tell us about your experiences.

Exercise of the Week: Pushups and Pikes

Tue, 24 Jan 2012 05:00:44 +0000

We're really into core training, if the latest fitness trends are any indication, and one of my favorite ways to work the core is to incorporate it into traditional strength exercises. Not only does this add intensity to some exercises, it also freshens up exercises that can get a little stale.

Ball pushups with pikes are a good example of this, working the chest, arms and shoulders as well as the abs and back. Pikes are an advanced exercise, so you should be very comfortable using an exercise ball before trying it. The movement should be slow and controlled to avoid flipping over on your head (which, unfortunately, can happen). One way to modify this move is to bend the knees and roll the ball in, rather than keeping the legs straight.

Do it right: Get into a pushup position with the ball under the shins/ankles (easier) or the tops of the feet (harder). Bend the elbows and lower into a pushup. Push back up and contract the abs to pull the ball in as you lift the hips up towards the ceiling in a pike position. For a modification, bend the knees and roll the ball in towards the chest instead of keeping the legs straight. Continue alternating a pushup with a pike for 8-16 reps.

Vote in This Week's Poll: What's the most important mental strategy you need for successful weight loss?

Mon, 23 Jan 2012 05:00:04 +0000

If you were giving someone else advice about losing weight, what's the first thing you would tell them? A lot of us would say something about changing his or her diet or starting an exercise program and those things would be true. But, don't most of us already know that?

We have more information about losing weight than ever before, yet we're still struggling. Why? Perhaps the missing ingredient here isn't just making the right choices, but the internal conversations that drive our choices.

I'm convinced that the right mental strategies have to be in place before we can make true, lasting change. We do need goals and self-discipline and motivation, but we also need a true to desire to change what we're doing before any of those other things come into play.

When you think about your weight loss experiences, whether you're losing weight, maintaining weight loss or gaining weight, what is the most important mental strategy you need to be successful? I know there's more than one at work at any given time, but if you had to pick the most important one, which one would it be? Vote in this week's poll and, if your answer isn't there, leave a comment and tell us what you think.

5 Ways to Reduce Tension Right Now

Thu, 19 Jan 2012 05:00:59 +0000

How tense are you right now? If your shoulders are somewhere up near the ceiling, your teeth are clenched and you feel a dull, grinding headache coming on, you have your answer.

The best way to relieve tension is to down a stiff drink and play silly computer games for hours on end. Wait a minute, that isn't what I meant to say. What I meant to say was this: There are simple, healthy ways to reduce tension that don't involve drinking or computer games (not that those things aren't useful from time to time).

If you're feeling on edge, pick at least one of these options to reduce tension right now:

Mini Break for Work or Study - This free podcast, offered by Mary and Richard Maddux of Meditation Oasis, is 9 minutes of relaxation that will leave you refreshed and rejuvenated.
Stretch - Choose at least 5 exercises shown in Best Stretches for Office Workers. Spend at least 30 seconds on each stretch.
Blast It Away - If you have your music handy, find an energetic song and listen to it at high volume (not too loud, of course). If you can walk or dance around without attracting strange looks, bonus points.
Take a Mini Vacation - Close your eyes and picture your favorite place on earth - A beach, a mountain, a burbling stream, a casino...whatever. Imagine yourself there, seeing the colors, hearing the sounds, smelling the odors. Be as detailed as possible, letting yourself float away in a daydream for as long as you can.
Relax - Close your eyes and notice any tension in your face, shoulders and neck. Focus your attention on your eyes, cheeks and jaw and deliberately relax them each time you exhale. Next, focus on your neck, scalp and shoulders, once again releasing the tension there with each breath. Do this for as long as you can.

What about you. Do you have any surefire ways to reduce tension immediately? Leave a comment and tell us about it.

Exercise and Weight Loss Lesson of the Week: White-Knuckling Your Diet and Exercise

Wed, 18 Jan 2012 05:00:12 +0000

We know that weight loss, done right, is a slow process. Yet, that doesn't stop that nagging feeling that we should be getting more out of all our hard work.

We sacrifice the foods we enjoy, grit our teeth through temptation, sweat and grunt and burn during our workouts. At the end of the day, we're triumphant and exhausted for all our hard work and it feels like we should see something for those efforts, at the very least, a few pounds gone on the scale.

But the scale can't measure everything you're accomplishing and it may be weeks or months before you see significant changes.

And, it's that very feeling - The feeling that we sacrificed something, that we missed out on something - That causes the problem. If you feel that way, you may end up wondering: Do I have to keep this up every day? And for what?

For weight loss to work permanently, there has to be a sense of rightness in what you're doing. A sense of power when you realize you really don't need that afternoon donut to make life worth living. A sense of satisfaction when you move your body in a new way. If it feels like a chore, like a sacrifice, if you have to white-knuckle it through every choice, how long can you keep it up?

Enjoying exercise and healthy eating really is possible and it starts by learning about yourself. What are your goals and what do they mean to you? What's your motivation and what are the obstacles that stand in your way? Do you really understand the role of exercise in weight loss? Is emotional eating keeping you from enjoying healthy foods?

These are just some questions to ask yourself and, as always, I'd love to hear from you. Are you white-knuckling it? How could you relax more into the process? Leave a comment and tell us about your experiences.

Exercise of the Week: Medicine Ball Squat and Swing

Tue, 17 Jan 2012 05:00:52 +0000

The medicine ball is often a neglected piece of equipment, but can be a powerful one for injecting something a little more dynamic into your workouts.

The Medicine Ball Squat and Swing is a good example of this: It involves the entire body and, swinging the weight not only engages the core, it also gets your heart rate up. This move is perfect for warming up the body and it's also a great way to practice the motion involved in kettlebell swings if you're not quite ready for the kettlebell.

Do it right: Hold a medicine ball (I'm using 4 lbs here, which is pretty light) and squat out to the side, swinging the ball between the knees. Step the foot back in as you swing the weight overhead. Repeat to the other side, continuing for 1-3 sets of 8-16 reps. I also like to do this as a timed exercise, going for 30-60 seconds at a time.

Vote in This Week's Poll: Do you reward yourself for working out?

Mon, 16 Jan 2012 05:00:00 +0000

How much time do you spend punishing yourself for making bad exercise and diet choices? If you're like most of us, a lot. There are so many ways things can go wrong in a day and one bad choice often leads to another (that sounds like a country song, doesn't it?).

Here's an example: You have a sleepless night and skip your workout to sleep in, which causes you to get up late, which causes you to rush out the door with no time to make a healthy lunch. You go out for lunch and, by then, you're so tired, your body demands a greasy cheeseburger for energy and comfort. The greasy lunch compounds your exhaustion, leading you to scarf a couple of afternoon donuts to boost your energy and give you something to live for as you make it through the rest of the day. You go home, you collapse and mentally kick yourself which, you realize, doesn't really burn many calories at all.

On the other side of that, how much time do you spend rewarding yourself for what you did right? We often don't feel worthy of rewards if we aren't perfect, but rewards can be a powerful motivator. There's so much fear, stress and frustration involved with the weight loss process, what if you could take some of that away by giving yourself a sense of accomplishment?

Thinking about that, do you ever reward yourself for your good choices? If so, does that motivate you? Vote in this week's poll and then leave a comment, telling us about your experiences.

Winter Exercise Essentials

Thu, 12 Jan 2012 05:05:31 +0000

The only way to get through a long cold winter is to spend most of it somewhere tropical. Or, as more than one of my clients have suggested, drunk.

Since the equator is a long way away from many of us and drinking the winter away is just not a good idea (either for your physical or mental health), the next best thing is to embrace the cold weather. Now, I find winter's hug to be quite cold, but having the right gear can make it a little less arctic. Full disclosure: My regular readers know that my definition of 'arctic' includes temperatures somewhere below 85 degrees. Yes, that means that 90% of my year is spent in arctic conditions here in Chicagoland.

The key to exercising comfortably (or at least not-miserably) is to layer up and I have an updated list of tops, hats, gloves and more to help you do just that in my Winter Exercise Essentials.

What about you? How do you stay warm in the winter? Do you head outside or is a nice, cozy gym your preference? Leave a comment and tell us about your winter exercise essentials.

Exercise and Weight Loss Lesson of the Week: You Might Gain Weight...Temporarily

Wed, 11 Jan 2012 05:00:33 +0000

If someone suggested you might actually gain weight when starting an exercise program, what would you do? Scream? Cry? Quit? All of the above?

Unfortunately, temporary weight gain (yes, temporary) is common during the first few weeks of exercise, especially if you're doing strength training. The thing is, there are secret things happening inside your muscles and cells when you start exercising, things that are good, even though they can make you think you're not making progress.

I talk about some of these culprits in my article, I just started exercising...why am I gaining weight? One reason, of course, could be that you're eating too much. We do sometimes compensate for exercise by eating more calories or we follow the rule that exercising means we can eat anything we want and that could lead to weight gain.

However, if you're watching your calories and are pretty sure you're burning more than you're eating, that weight gain isn't fat. It's likely a combination of things - Putting on more muscle faster than you're losing fat and/or water retention, which may be part of the body's healing process as well as a way to get fuel (mostly glycogen, which is stored in the cells along with extra water) more efficiently to the body.

The important point is that there could be a little temporary weight gain as your body responds to your new workout program, but it doesn't mean you're doing something wrong. The key is to assess your situation to make sure you're not eating to much or that you're not losing inches, even if your weight is going up or staying the same, which is a sign of progress. Give your body time to respond to what you're doing and if you don't see a change within a few more weeks or, worse, your weight is going up without explanation, see your doctor to rule out any medical conditions.

Thinking about your own weight loss (or gain) experiences, did you ever gain weight unexpectedly? How did you deal with it? Were you able to keep going and eventually see some changes? Leave a comment and tell us about your experiences.