We spend an awful lot of time thinking about food.
I mean, a lot. And by a lot, I mean: A LOT.
Mention anything having to do with recipes or “clean eating” or diets in the women’s locker room and all conversation stops, because everyone wants to hear what’s being said.
We think and worry about food and diets so much that we get confused. Or we create a lot of conflict/drama surrounding food because we feel overwhelmed.
We forget what we already know and start to second-guess ourselves: What should I eat? When should I eat it? And how much should I eat? We worry about the minutiae – are carrots okay? Should I be eating fruit at night? – instead of the bigger picture.
Maybe it’s the fact that it is spring and we’re focused on getting ready for swimsuit season, but lately I’m getting a lot of questions via email, social media, text, in person and more. The bottom line is: HELP!
“Perfect” doesn’t exist
It is the rare client who doesn’t make a confession to me:
- “My number one problem is my diet.”
- “I eat too much.”
- “I was so bad this past weekend.”
- “I’m good all day but then at night, watch out!”
- “I do great for a couple days and then it falls apart.”
- “Sometimes when no one is looking I’ll sneak some candy at work.”
- “I gotta get control of this thing.”
- “I am so confused. I can’t get the hang of it.”
- “Wine.” (Yes, generally these are one-word confessions). “Beer.” “Cookies.” “Ice cream.” “Chips.” “Pizza.” Or sometimes it’s just: “Carbs.”
Coaching clients about their diets is the single most confounding aspect of my gig as a personal trainer – and it’s also the single most important aspect of body transformation and overall wellness.
No one eats “perfectly” all the time. What does that even mean? Sometimes I feel guilty when I tell clients about my own occasional dietary “treats,” when I eat something like pizza or donuts. It’s as if I’m telling them the truth about the Easter Bunny – I’m letting them down and/or bursting their bubbles.
But for real: perfect does not exist. In fact, being “perfect” is an eating disorder and it’s called orthorexia.
Don’t eat this
Why do we get so confused? Because everyone has an opinion about what “works.” About what’s “right.” And they seem so adamant about those opinions.
I can pretty much guarantee you that no matter what you eat on any given day, there is someone out there who would find fault with it.
Our food beliefs can come from our family, religion and our culture. Many of us have control issues dating back to childhood (oh the stories my brother and I could share about dinnertime rules at our house!). Some of us are picky eaters, and others are used to the souped-up flavors found in restaurant food and also in fast food/takeout, and the very thought of eating fresh/whole foods/vegetables makes them gag.
And then you get the gurus who tell you to cut out all sugar, or animal products, or gluten, or fruit, or they say that you have to go low-carb, or that you need to eat for your blood type, or maybe you have food sensitivities, or you should eat 6 times a day, or they say that intermittent fasting is the way to go, and suddenly you don’t dare to eat anything.
Or maybe you decide to eat everything. Who could blame you?
(Seriously, I get at least 10 emails a day from various gurus telling me what/how/when to eat – or not eat. I don’t know why I don’t unsubscribe from their lists, but the truth is I kinda like knowing all the stuff that’s being shoveled online.)
Chew on this
What if instead of focusing on losing weight (or fat) you started thinking about something more positive – eating to improve how you feel? How is that for a controversial plan?
It’s a heck of a lot more motivating than grabbing your muffin top (if you have one) with disdain and viewing diet as a punitive method of correcting something you don’t love about yourself.
Beyond any fat-loss/muscle-gaining goals you might have, your nutritional intake has a major impact on your mood, energy, pain levels, your hunger and more.
We tend to have a major disconnect about what happens after we put food into our mouths. It’s like we expect a salad or sandwich to fuel us the same way an Oreo Blizzard or a meat/potatoes/veggie square-meal would.
Take a sec and think about you feel after eating each one of those things. I know I feel a heck of a lot better an hour after eating a salad than I do eating a Blizzard. And a square meal – protein, starch and veggie? That really makes me happy. (For more on this, check out this article.)
If you eat like sh*t you feel like sh*t
I know that to be a fact because I’ve experimented on myself numerous times. I’ve goofed up an otherwise energetic day by eating a big slice of frosting-slathered cake – it made me feel sluggish and bloated, and I needed a nap an hour later, and then I woke up feeling like I had been hit by a truck. Or how about eating too much while on vacation and needing almost a week back home before feeling strong and energetic again? Ugh.
I’ve also woken up feeling like I had a hangover because of eating too much before going to bed the night before. Blah.
And I’ve also had periods when I felt amazing, when I could jump high and run, felt positive about life, and had a ton of energy — and those times correlate with when I’m fueling my body with stuff it loves.
I know I’m not alone.
The magic formula
There is, in fact, a one-size-fits-all formula for weight loss. It’s really simple. If you create a calorie deficit – if you burn more calories than you take in – you will lose weight. Even if you eat crappy foods.
That’s how Weight Watchers and other calorie restriction programs work. They don’t restrict WHAT you eat, necessarily, and they do encourage healthy eating, but mostly they control your overall fuel (calorie) intake.
And that works for weight loss, pretty much every time.
I know a lot of people tell you that all calories are not created equal. And they are correct. But still, you will lose weight if you eat crappy foods as long as the overall intake is less fuel than you burn.
Maybe it’s not politically correct to write this, but think about the terrible ordeals suffered by people held in prison camps. They are stressed and starved – they clearly do not eat a vegan/paleo/pegan/40-30-30/macro/whatever buzzword you want diet. And they definitely lose weight.
But yes, they feel terrible and their weight loss isn’t the kind you would wish on anyone.
So what do you eat to lose fat healthfully? What diet will make you feel – and look – great?
This is where it gets kinda tricky and confusing. There is good (and evolving) science surrounding optimal diets, and we are learning new things all the time. Every time something new is uncovered, people start espousing why it’s so awesome, even as other people (coughTheGovernmentcough) push diets based on old science and beliefs.
That’s why it’s so confusing.
For instance, they used to say that to optimize your metabolism you should eat 5 to 6 times a day. Now, they are saying that might not be the case and for some of us, eating once a day is, in fact, enough.
But there are some basic truths about a healthy diet, and I am guessing if we sat down to talk about this you would outline for me the following as key points. And maybe you’d add a few other nuggets, too.
- Eat less sugar.
- Stay away from processed foods.
- Eat protein at every meal.
- Eat vegetables.
- Get enough fiber.
- Drink 8-10 glasses of water a day.
- Take a good quality multivitamin to fill in any nutrition gaps.
And then if you wanted to lose weight, you would figure out how much you’re currently eating every day (keeping a food journal) and then calculating how many calories you need, and then eat slightly less – say 500 to 750 calories a day – than you burn.
That’s really not so tricky, is it? And you pretty much already knew all that, right? Imagine taking back the power over your diet! Actually listening to your own body and finding out what works best for YOU.
I’m working on a few projects right now to help people stick with their plans, which I know can be tough until you find the groove that works for you (and that, for some of us, is a moving target). But it doesn’t have to be that way. I’m really excited about helping people make that connection!
What’s your take on “diets”? Does it all confuse you, or have you found a plan that works for you? Let me know! I want to hear your thoughts.
Me, during prejudging during a figure show at the age of 50.
The next person who tells me I look good for my age runs the risk of getting punched in the face. And maybe the person after that, too.
Seriously, I’m over it. Before you pass this off as some weird female midlife crisis thing, know this: hahaha!!!, the joke is on you! Odds are that I am well past the middle of my life.
My age is not a big deal to me personally. And except for a few of the rude things that happen after you hit the age of 50, I’m good with it. The only time I am at all aware of my age and the fact there is anything potentially “limiting” or maybe even “negative” about it is when other people mention it.
Maybe they mean it as a compliment when they say “for your age,” but it sure seems like a qualifier, as if the bar somehow lowers once you hit a certain age.
And maybe “for your age” doesn’t bother most people. Maybe I’m sensitive to it and its implications because I work in an appearance- and physical-performance-oriented industry. I don’t know.
I do know better than to let it get into my head, though. Even so, sometimes it makes its way inside. I can’t help it – I’m human. I try to stay positive and politically correct about “aging” and “ageism.” I try to keep it to myself and most of the time I walk it off.
Today, however, I’m not feeling politically correct. I’m not feeling motivational.
I’m feeling kind of pissy, to be honest. And tired of walking it off.
When you give air to things that feel disempowering they can actually become EMPOWERING. So maybe it’s time to talk about this.
I’m not a cougar. I’m a jaguar, son.
This whole for-your-age “thing” first erupted when I was in my early 40s, before I had any idea that “for my age” was even a “thing” or an issue. I remember the first time I heard it, because I was dumbfounded.
A guy in his 20s did that backhanded compliment thing that some guys do. He told me I looked good “for my age.”
WTF? Good for my age? WTF was he talking about?
I mean, I did look good for my age. But you know what else? Yes, I’m going to say it. I looked good for any age. In fact, not that it matters, but my abs were flatter than that punk’s abs.
Or how about the time just after I turned 50 when I competed in a figure show. Before my T-walk (when you walk onstage and do a little routine hitting various poses), the 30-something emcee told me to wait so he give me a special intro. Then he went on and on about what an inspiration I was, blahblahblah. How I was FIFTY YEARS OLD. Wasn’t it something that I was STILL competing? Wasn’t it SPECIAL?
I know he meant well, but I was like, WTF? I stood there listening to him, shaking my head. Seriously! WTF?
All I could think was: Why didn’t they just go ahead and get me a damn walker to make sure I didn’t break my hip while walking in my 5-inch heels?
And then I felt embarrassed.
For real, what had I done to be “inspirational”? Remain alive for 50 years doing the things I generally did as part of my normal everyday life? Was being one year older than I had been the previous year when I competed in the same show really THAT big a deal?
And then I thought: What was I supposed to do after an intro like that? March out on stage like Sally O’Malley and kick, stretch and kick? Uh uh. Not happening. Although I do love Sally.
I don’t plan to stop kicking ass. Or walking the talk.
Neither do the friends I’ve discussed this with. Because, trust me, when my friends find themselves entering this fun little circle, they express the same shock and dismay. I hope you haven’t experienced it, but if you have, high-fives to you. Welcome to the club.
I mean, what’s the option? Is there a viable option? It doesn’t compute. I’m not fighting my age. I’m just being myself. And I don’t want to be put in a “great for your age” box.
A few weeks ago there was a report circulating about how 60 is the new 40. Here’s a story about it. The more I think about it, the sillier “for your age” becomes, as pointed out in that piece.
Back in the 1980s, when my mom was 50, she played video games, loved to dance, wore acid-washed jeans, regularly received compliments on her great legs and she drove a turbo-charged Toyota Supra with the music up and the sunroof open. I think she even spiked her hair.
What was a 50-something woman supposed to be doing back then? Was it age-inappropriate for her to yell, “GET OUT OF THE WAY!” when she couldn’t see the TV past her college-aged daughter while playing Atari Shark Attack? (Honestly that was funny stuff. She loved that game.) Was it strange for a woman “her age” to blast a Eurythmics CD and sing out loud?
For my mom, that was completely normal.
What is a 50-something woman supposed to be doing in 2015? Tackle HIIT workouts and eat haddock, chicken, rice and veggies for a few weeks and then put on a bikini, get tanned and walk around on a stage wearing heels?
For me, that’s (kind of) normal. Competing is just part of the natural progression of my personal interest in fitness regardless of my age, and I’m sure that it’ll evolve into something else.
Like I said, “for my age” doesn’t compute. I don’t get it.
One thing I have found myself discussing more often (and in fact I probably should write about) is the tactical deployment of resources and strategies – whether they are workouts and diet or money and energy.
My newest thing is focusing on the energy I allow to come in to or flow out of my life, through both my own activities and the energy of people around me. I am growing more sensitive to this and how it influences and affects me. Maybe that is a legit “for your age” thing, because the more days I am alive, the more I am aware that my physical energy is a finite (but renewable daily) resource.
Or maybe it’s the fact I’ve been battling some bizarre (minor) health issues all related to my body’s use and production of energy.
I’m not gonna blow that energy on worrying about a bunch of bullshit limitations and qualifiers. And the “for your age” thing? It’s energy blocking AND it’s limiting. And, yes, it’s bullshit.
Judy Dench said, “One of the benefits of being a mature well-educated woman is that you’re not afraid of expletives. And you have no fear of putting a fool in his place.”
Fucking right, Judy. If you know me you know I am not afraid of expletives. And if you’ve heard me teach BodyCombat, you know there’s at least one “pity the fool” involved.
Or maybe to switch things up I should try a more elegant approach. My friend Laura has a pretty perfect response when someone tells her she looks good for her age (and as a 50-something ballerina, trust me, she just plain looks amazing).
“Thank you,” she tells them. “So do you.” She says it confuses the hell out of the 20-somethings.
What do you think? Is 60 the new 40? Does it even matter? Leave an comment and let’s talk!
The other day someone posted a really great question in my Facebook support group. They wondered if there were any good foods/cleanses that would “rev up their metabolism.”
I wish! Wouldn’t that be great?
Unfortunately, there isn’t any single thing you can do to turn up your body’s fat-burning engine.
However, there is good news: there are a whole bunch of actions that, taken together, will boost your fat (and calorie) burn and make a real difference in how you feel, and will help change your body from the inside out.
I’ve seen these actions work. I coach my clients through many of these items as they transform their bodies. And I use the same techniques on myself.
Pick up heavy things and put them down, repeatedly.
Lifting weights will do more to help change your body — and change it more quickly — than any other form of exercise. You will get stronger. You will feel (and look) tighter and fitter all over. And you will boost your metabolism so that you are burning more calories even at rest.
The caveat: for most of us, when I say “lift weights” I’m not talking about the stack of 3- or 5-pound dumbbells many of us have squirreled away at home. Once you’re in shape to start lifting heavier weights, you should challenge yourself to pick up heavier dumbbells — weights heavy enough so that, once you’re warmed up, you can only eek out 10-15 reps per set with proper form.
The exercises with the biggest bang for the buck use your body’s largest muscles: squats, lunges, pulldowns (if you can’t — yet — do pullups), chest press, etc.
While the inner/outer thigh and triceps machines are great, they won’t necessarily give you the bigger metabolic boost you’re after because they work small muscle groups.
Caveat number 2: Lifting weights doesn’t give you a free pass in the diet department as the difference in calorie burn that you get with more muscle isn’t huge. But it is something and even if the scale doesn’t budge, you’ll love the results because weights build shapely muscles.
Eat lower-sugar foods
If you plan your meals to include low-glycemic foods — foods that don’t cause a big jump and then an immediate drop in your blood sugar — you’ll be surprised at the difference it makes in your body composition.
You will notice your belly start to shrink. You will feel generally “tighter” all over. Your energy will skyrocket once you make it through the first couple days (there’s an adjustment period if you’ve been indulging your sweet tooth a lot), and you will feel more satiated between meals.
What foods are considered low glycemic?
- Lean protein
- Healthy fats
- Unprocessed grains
How do you know how much sugar you are taking in? Read food labels. Also, try keeping a food journal for a few days (there are dozens of free sites and apps, I happen to like myfitnesspal or the FitBit app) and see how you’re doing.
Eat enough food
One of the things that drives me absolutely bananas is when people — generally women — tell me they are eating only about 800 or 900 calories a day because they want to lose weight. And, still generally speaking, these same women are doing boatloads of cardio at the same time.
When I question them about why they are doing what they are doing, they tell me they have a specific goal or deadline — something like a wedding, a vacation at the beach or some other event. They say they are willing to “suffer” through for the goal.
Yes, they will lose weight on that low number of calories.
And yes, they likely will gain it all back (and more) quickly afterward.
Why? Because chronic undereating trains your body to function on less fuel. Your body is smart. It wants to live. That means it will adapt — at least temporarily — to nearly anything you do to it. Also, when you chronically undereat your body will respond by making more stress hormones, which affect how your body uses glucose and insulin.
The thing is, when you go off the low-calorie diet, your body is still going to think it only needs that 800 to 900 calories you’ve been chronically under feeding it. That means even a “normal” amount of fuel is considered excess, and your body, thanks to its super-efficient (slow) metabolism, will store that “extra” as fuel for the future.
That means the weight (plus more) will come back fast, especially if you decide to engage in a full-on feeding/drinking frenzy, which is often what happens when we get into the post-diet mentality.
You can’t shortcut the process and expect to have lasting results.
Keep your metabolism stoked by feeding your body enough fuel!
Tip: Try keep your calorie deficit at about 500 to 750 calories a day (in other words, if you are burning 2,000 calories a day through regular activities and exercise, make sure you’re eating at least 1,250 to 1,500 calories a day). If you’re a smaller person (like me), even a 750-calorie daily deficit is too much.
Eat enough protein
If you’re a healthy, active adult, include a protein source at every meal. For my clients who engage in strength training regularly and are trying to change their body composition, I suggest between 25 to 30 percent (and sometimes even slightly more for limited periods, depending on the circumstance) of their diet come from protein.
NOTE: Always check with a doc or dietitian before making big changes in your program or if you have any concerns.
Studies show that evenly portioning your protein over the course of the day yields better results, as your body is better able to break down and use the protein in smaller, consistent doses.
How do you know if you are getting enough protein?
As I mentioned above, keep a food log. This a good wake-up call — nearly every one of my clients who starts logging their nutrition information tells me they are shocked when they see how low their protein intake actually is.
Do HIIT cardio
High-intensity interval training rocks at boosting your metabolism.
HIIT workouts should include a thorough warmup. Then, you crank up the intensity for between 30 seconds and 2-3 minutes, and then you scale back the effort for an “active recovery” period of 30 seconds to 2-3 minutes. Alternate between the high-intensity and active-recovery sessions for the desired amount of time,a and then do a thorough cooldown so your heart rate returns to near-normal.
The HIIT portion can include sprints, conditioning circuits (like burpees and kettlebell work or plyometrics). You can run up hills. You can go faster or steeper on the treadmill. It’s up to you.
The thing that’s cool about HIIT workouts is that not only do you burn more calories during the workout because of the extra intensity bursts, but you also burn more calories AFTER the workout, as your body recovers from the exertion. The extra burn isn’t huge, but over time, it adds up.
Studies also show that HIIT workouts are especially effective at targeting belly fat.
OK, maybe I misspoke in the intro of this blog post. There is an ingredient in some beverages that can help boost your metabolism — caffeine. Yay! That means coffee (my fave!) or green tea can be helpful when it comes to elevating your calorie burn.
Just be careful not to drink too much.
Studies show that taking 100 mg of caffeine boosted the resting metabolic rate in both lean and obese people by 3 to 4 percent. Depending on your brand/brew of coffee, 8 oz provides between 95 to 200 mg of caffeine.
Green tea has less caffeine than coffee but, as a bonus, it does contain antioxidants that have been shown to help boost fat burning.
The downside to caffeine is that too much can interfere with the following two metabolism rev-er uppers.
Most adults need 7 to 8 hours of sleep a night, a number that can vary based on health, training load and general stress. Some of us naturally need less sleep; others, more.
Chances are you already know how much sleep you ideally need, and chances are you occasionally feel stressed because you’re not getting that much as often as you’d like.
One of the biggest sources of our calorie burn each day is through NEAT calories — non-exercise activity thermogenesis. These are the calories you burn when you’re not exercising but you are moving around and performing activities of daily life: walking, doing chores, working, etc.
Studies show that when we are tired, we move less. That means we burn fewer calories. That makes sense, doesn’t it?
But there’s more at work. A 2007 review of sleep research showed that chronic (i.e. long-term) partial sleep loss is tied to both obesity and diabetes.
Not getting enough sleep on a continual basis is correlated with insulin resistance (your body’s ability to metabolize glucose) and it also plays havoc with hormones that help regulate your appetite. So not only are moving less, you want to eat more AND your body is less able to properly utilize as fuel the food you eat.
So try to get some sleep. But don’t stress too much about it because stress will also tamp down your metabolism.
An interesting study published in 2014 in Biological Psychology suggests that stressful days — the very days that can have us craving calorie-laden comfort foods — actually slow down our metabolism.
Researchers fed a group of women a 930-calorie meal consisting of sausage, eggs, biscuits and gravy. Before eating, the women were quizzed on the relative stress levels of the previous 24 hours. All the women received the same meal.
Women who were more stressed burned 104 fewer calories than the women who were not stressed. Also, the stressed-out group had higher levels of insulin, which affects how the body stores fat, and can slow down the process of metabolizing calories into energy.
Other research shows the same effect in men.
There’s a reason nearly every “lose weight” article suggests drinking water — not only does it help keep you satiated and healthy, it also helps boost your metabolism.
A German study found that drinking 500 milliliters of water increased metabolic rate by up to 30 percent. The study concluded that drinking 2 liters of water per day could boost energy expenditure and that the effect of water should be considered in weight loss programs.
- Lift weights and do HIIT cardio.
- Eat enough food — avoid low-calorie “crash” diets.
- Drink at least 2 liters of water every day.
- Eat a low-glycemic diet with adequate protein.
- Add some caffeine to your diet if you can tolerate it, but don’t add too much.
- Get enough sleep.
Check out my latest fitness program, 6 Weeks to Sculpted
, which contains 8 workouts designed to rev up your metabolism and burn fat.
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Have you ever felt so overwhelmed by everything you think you’re supposed to do that you decide to take a nap instead of even trying?
Or maybe you feel like there are too many choices to make before you begin. Or perhaps you think everything has to be perfect before you take that first step.
“Paralysis by analysis.” It’s a legit condition and it even has its own (albeit in need of clarification) Wikipedia page.
I’ve been there. In fact, I’ve been there for the past week or so.
I know for a fact a lot of people get this feeling when it comes to fitness because they tell me about it all the time.
They decide to start working out and suddenly are faced with an overload of information about what they should do, how and when they should do it, and also how often.
It’s intimidating! Why would you want to start something new when, according to the “experts,” you’re going to be doing it wrong anyway?
Seriously: Is cardio bad or good (it’s a controversy!)? How hard and how often should you work out (another controversy!)? Are you doing the right strength-training exercises and are you doing them properly (another controversy!)?
So how should you (re)start your fitness routine?
Pick something you enjoy (or don’t hate). And do it. It’s that simple. And do it today, not next Monday. It doesn’t have to be a big deal.
You’ll feel better for starting, trust me.
And here’s that list I promised in the headline.
Top 2 Ways To Get Off Your Ass and Work Out
1. Stand up.
2. Go for a walk (or dance or bike or lift or do lunges and pushups).
Upset that the scale isn’t changing? Step away for a week.
Have you ever felt frustrated when it seemed like no matter what you did, you couldn’t lose weight? When the scale simply refused to budge?
That happened to one of my fitness coaching clients recently.
My client (we’ll call her Tammy) had been killing it in the gym nearly every day for weeks, lifting weights and doing cardio. She prepared her meals in advance. She logged her meals in a food journal.
Heck, she even measured out her water intake.
Then one day I saw her fighting back tears during a workout. I pulled her aside so we could talk.
“I don’t know what I am doing wrong,” she told me. “I am ready to give up. The gym has always been my happy place and I’m starting to hate it.”
Now, Tammy is not a quitter. We went over every detail of her plan for possible problems. (There weren’t any.) Finally, I suggested she do one thing differently. She thought I was crazy, but she did it anyway.
The next morning she stood on the scale (even though I had told her not to).
It was down 3 pounds.
And she had just changed one little thing.
Stress is a bitch
Have you ever started a new fitness or weight-loss regimen with full force? You make a plan, you get all your gear assembled and then come Monday morning you are all-in: diet and workouts are ON!
The next few mornings you weigh yourself, looking for the scale to suddenly reflect all your hard work.
And maybe it does drop a pound or two over the first week. And then …
And you think you might be slacking a little so maybe you do extra workouts. Or eat a little less. You weigh yourself in the morning. And then again at night.
And still … nothing.
It doesn’t make any sense.
And yet it does. Your body is a finely tuned, complicated machine but it’s also kind of dumb. You might be exercising and dieting to get healthier and fitter, but your body doesn’t know that. All it knows is that things have changed – it’s being worked harder on less (and different) fuel – and it surmises that it’s under attack. It wants to survive.
It starts churning out extra hormones to fuel itself to combat the attack. The weight loss temporarily stops – a normal phenomenon generally lasting a week or so.
But when that happens, we start to mentally freak out and even more stress hormones are dumped into our system.
We go into lockdown mode. Progress comes to a halt.
I find this phenomenon happens more with women and more often still after they reach their mid-30s. It has happened to me, too. There’s only one thing you can do.
You have to trust the process. You have to relax.
During my conversation with Tammy, I asked her if she could do anything more than she was already doing to achieve her goal.
No, she said. She couldn’t.
With apologies to Dr. Seuss, I asked her: “You can’t do more than the most you can do, can you?”
She frowned. “No.”
“Then you’re off the hook, right?” I asked her. “You can’t do any more. So just let all that stress go, and trust the plan.”
Sure: I know it’s easy to say, “Let the stress go.” Doing it is another matter. How, exactly, are you supposed to stop being focused on the results of all that effort – all the workouts and the attention to the diet?
You relax. You make time for a bubble bath or you browse a favorite store, or you get a massage or pedicure. Maybe you curl up on the couch with a good book and cup of tea. For every bout of intense activity, make a little time for relaxation.
(I also told Tammy to stop weighing herself for a week, but she didn’t listen to that part.)
And maybe the scale doesn’t drop 3 pounds immediately, like it did for Tammy, but it will begin to move again. More importantly, perhaps, a figurative weight – all that stress – will drop, and with it gone, you can enjoy your workouts again.
Make a plan and work the plan
How do you know if your plan is trustworthy?
Work with a respected resource. Hire an experienced personal trainer. On a budget? Find a well-vetted online resource and browse their free programs.
Or hire a virtual fitness coach who can design a plan for you and coach you through it online.
Set your plan, work your plan – put it on autopilot, even – and let the results roll in.
You know all those studies talking about the dangers of sitting too long, too often? Well, a new study analyzing all those studies shows that sitting too much is, indeed, bad for your health. Even if if you make a point of working out nearly every day.
The risk factors for all kinds of serious maladies go up the more you sit down. Here’s a link to a summary of the study, which was conducted by the University Health Network and published today in the Annals of Internal Medicine.
Chances are if you have a sit-down job, this news makes you feel a little helpless. What are you supposed to do? Quit your job? No, you’re not. And I completely understand that helpless feeling. Before I became a trainer, my jobs all involved serious sit-down time: I have been a radio announcer, a reporter/editor/writer, and when I was in college I worked a switchboard operator. So I get it — right down to the feet that sometimes fall asleep from all the sitting.
“Avoiding sedentary time and getting regular exercise are both important for improving your health and survival,” said Dr. David Alter, senior scientist with Toronto Rehab, University Health Network (UHN), and Institute for Clinical Evaluative Sciences, one of the study authors. “It is not good enough to exercise for 30 minutes a day and be sedentary for 23 and half hours.”
He recommends cutting your sitting time by 2 to 3 hours in a 12-hour day of sitting.
Here are some tactics to help decrease the time you spend sitting. None of this is rocket science but taking the time to do these things will add wellness and fitness your life.
- Make it a point to stand up every 15 to 20 minutes and move or stretch. You don’t have to stop working. You can still do some tasks while standing. Set a timer if you have to.
- See if you can get a desk that allows you to stand. One of my clients uses one of these and she reports that she feels less achy and more alert when she stands for part of the day. When I wrote my book, I made sure to stand up for at least half of the time I worked each day.
- When you can get a break, go for a walk, even if it’s just to the rest room.
- People who drive for a living should strive to walk, move and stretch when they stop.
- Take the stairs at work. One of my friends who works in a high-rise does this and she’s been able to avoid the weight gain that often comes with desk-bound jobs.
- Wear a device that tracks your movements, like a Fitbit. Use it for a reality check on how much activity you’re actually getting each day.