Five weight-loss mistakes

Losing weight can be a frustrating, anxiety-inducing process, but it doesn't have to be if you have the right attitude. Here are some common weight loss mistakes you may be making ….. and stop sabotaging yourself:

1.  Giving Up Too Soon. Falling off the exercise and diet wagon happens to everyone. It's tempting to give up on exercise after weeks (or months) of failing to stick with a program or skip workouts completely if you run out of time. It's also tempting to ditch healthy eating after a massive Oreo-fest, but renewing your commitment after a boo-boo is the most important thing you can do to succeed.
Solution. No matter how long it's been since you've exercised, do something active right away, like a quick walk, to help you take control. If you don't have time for your regular workout, use whatever time you have to be active. Ask yourself which is better: exercising for 10 minutes or not doing anything at all. If you ate too much, admit your mistake and move on. One mistake (or two...or three...) doesn't equal failure!

2.  Expecting Immediate Weight Loss. After weeks of exercise and healthy eating, frustration often sets in when the scale doesn't move. Remember, you didn't gain weight overnight and you won't lose it overnight either. Spending too much time scale-watching might lead to a maddening desire to quit exercise forever.
Solution. Focus on the immediate benefits of exercise. Pay attention to how you feel while you're working out. You should feel energetic and alert. You may notice you sleep better, your body feels stronger and you're less stressed. The benefits of exercise go way beyond weight loss and appearance!

3.  Doing The Same Thing and Expecting Different Results. It's important to do exercises that you enjoy, but if you've been doing the same ones for months (or even years), you've probably reached a weight loss plateau and, even worse, complete boredom with your workouts.
Solution. Change what you’re doing.  It can be as simple as choosing a different walking route or changing the amount of weight you're using. Try something new and do it every six weeks. Your body needs regular challenges and so does your mind, so don't allow yourself to get into a rut.

4.  Having The Wrong Attitude. People often view exercise as punishment, something that cancels out the naughty things you ate yesterday. Obviously, no one wants to spend time punishing themselves so changing your attitude about exercise can go a long way towards motivating yourself to do it regularly.
Solution.Exercise should be a reward, not a punishment. Being active is the reward your body deserves for working so hard each day. Our bodies love activity (even if our minds resist it!) so think of exercise as your gift to yourself--something that will make you feel good now and will add to your quality of life for years to come.

5.  Having Unrealistic Expectations. Six-pack abs, thin thighs and a sculpted body. Don't tell me you don't dream about this! We all want perfect bodies, but, for most of us, it's just not going to happen, whether it's due to genetics, aging,  body type or some other factor we can't control.
Solution. Set realistic goals. Not everyone can achieve six-pack abs, you know. And, honestly, visible abs have no function other than to look great in bathing suits (and, how often do you wear a two-piece bathing suit?). Set a goal that means something--getting stronger so you can play with your grand-kids, or strengthening your back so you have good posture. Give up on the idea of trying to look like someone else. You're you. Don't you want to be the best YOU possible??

Here's the deal: The picture wasn't of a celebrity. It wasn't of a supermodel. It was of a woman sitting in her underwear with a smile on her face and a belly that looks...wait for it...normal.

http://www.glamour.com/health-fitness/blogs/vitamin-g/2009/08/on-the-cl-the-picture-you-cant.html

Hips and Knees

Do you do specific exercises for your hips and knees? Do you work your hip through the entire range of motion and engage the abductors and adductor muscles? If not, maybe you should.

The abductors and adductors are critical for providing integrity of the hip joint and create a strong, balanced link between the lower body and the torso. They also need to be exercised through an entire range of motion. If you work these muscles only in one direction (forward and back) by walking, running or using common cardio machines then you are not building structural integrity of the hip, or the entire lower body.

These muscles, along with the quads and hamstrings, play an important role in allowing the patella (kneecap) to track properly as the knee joint bends. If the abductor and adductor muscles are not strong, flexible, and balanced, knee pain such as patellofemoral syndrome, and injury is more likely.

Strong Muscles Support Joints

Strengthening and balancing the muscles that surround the knee can take the pressure off the joint and decrease the amount of total weight absorbed by the ligaments, meniscus and cartilage in the knee. Because the knee is a hinge joint and only moves in one direction, it's important to maintain both strength and stability.

The hip joint, on the other hand, is a ball and socket joint that works best when it has mobility as well as strength. The hip is a much more complicated joint, and needs to be exercised in a variety of directions, including rotation, in order to increase overall stability. If the muscles that support the hip joint (quadriceps, hip flexors, glutes, hamstrings, and even the core muscles) are strong and allow appropriate mobility, the amount of pressure and wear and tear on the hip joint, as well as the knee joint, decreases.

Real Life Exercises for Hips and Knees

When it comes to preventing injury, using compound or "functional" exercises that use a variety of muscles and simulate real life movements are generally considered the ideal way for athletes to train. Such movements include exercises like squats, lunges and lateral movements. Exercises that isolate a specific muscle (such as a leg extension or biceps curl) do have a place in training, but are often reserved to help isolate and rehab a muscle after an injury or to recover after a surgery.

Basic Knee and Hip Exercises

If you are starting from zero or getting over an injury, you can begin to build strength and stability in the hip and knee joints by going back to basics and using these simple exercise routines. 

Quadriceps setting: To perform this exercise, lie on your back with your knee straight. Tighten the muscle on the top of your thigh by pressing the back of your knee into the floor. Hold this position for 5 seconds, and then relax. Perform 10 repetitions.

Heel slide: While lying on your back, simply slide your heel up the floor so your knee bends. Allow the knee to bend as far as possible, hold for 2-3 seconds, and then return to the start position. Perform 10 repetitions.

Straight leg raise: While lying on your back, tighten the muscles on the top of your thigh. While keeping the knee straight, lift your leg up about 12 inches. Hold for 2-3 seconds and then lower slowly. Perform 10 repetitions.

Remember to check with your physician or physiotherapist if you are unsure if these exercises are safe for you to perform, and stop any exercise that is causing increased pain in the knee.

Straight Leg Raise: While lying on your back, keep one leg straight and one knee bent. Then lift the straight leg up about 12 inches. Hold it there for 2 seconds, then slowly lower the leg. Remember to keep your leg as straight as possible. Repeat this 10 times.

Hip Squeeze: While lying on your back, keep both knees bent. Place a small ball, pillow, or towel roll between the knees and squeeze. Hold for 5 seconds and release. Repeat 10 times.

Side Leg Raise: Lie down on one side. The leg closer to the floor should be bent, and the top leg should be straight. Slowly lift your top leg up, making sure to keep your knee straight and your toes pointing forward. Hold for 2 seconds, then slowly lower. Repeat 10 times.

Hip Rotation Stretch: Lie on your back with both knees bent. Cross one leg over the other by placing your ankle on top of your knee (as if crossing your legs while sitting). Gently push the knee of the top leg away from you until a stretch is felt in the buttocks. Hold this position for 5 seconds, then slowly release. Repeat 10 times.

These exercises should be performed once per day to maintain strength and flexibility of the hips. When the exercises start to feel easy, you can perform two to three sets of each exercise to challenge the hip muscles and to further improve the strength and mobility of the hips.

If you have significant hip pain that limits your ability to walk or move around, you must contact your doctor or physiotherapist before exercising.

By keeping your hips strong and flexible, you may be able to prevent hip pain and problems from occurring. If you have hip pain, gentle exercise might be the key to help you decrease pain and return to normal activity.

Secrets of Successful Behaviour Change

If you recall, I didn't post anything on our Blog about New Year's Resolutions ...not even a mention.  That was a deliberate decision because I think we all do very well making resolutions ....and admit it, we all do it!  As the clock struck midnight on New Year's Eve and motivated by that New Year optimism, you probably raised a glass and vowed that this year, things will change.  The challenge is keeping them beyond the first month.  Resolutions often reflect a lifestyle change we want to change or improve upon and for the first while, it can be relatively easy ....but then February rolls around and that's often when we slide back into our old habits.

So how do you make change that lasts?  Here's some tips to raise your odds of success.  Whether it's exercising more, improving your diet or reducing alcohol, here's how to make that resolution stick:

• KEEP IT REAL.  Setting your goal too high is a sure way to fail.  If you're inactive now, suddenly committing to exercise six days a week will likely not work.  Better to err on the easy side; after all, success generates momentum.

• MAKE IT YOURS.  Pursue change that is meaningful to you.  If you're changing for someone else, it likely won't last.  Focus on a goal that will make you feel good.

• ACCENTUATE THE POSITIVE.  Think about how this change will enhance your life - not just about the negative pattern you're trying to break.  In other words, focus on how good you'll look and feel when you reach a healthy weight - rather than dwelling on how much you hate those extra pounds you're carrying now.

• BE SPECIFIC.  Sure you want to eat better, but what does that look like?  Create a plan that spells it out.  You might try to eat salad for lunch twice a week, or reduce your alcohol intake to a glass of wine a week.  But...

• BE FLEXIBLE.  Make sure your plan leaves room for options.  Nothing in the fridge for a salad today?  Last night's leftover broccoli and rice sounds like a healthy lunch.  After all, there are many ways to eat better or get active.

• REWARD YOURSELF.  Changing habits isn't easy, so reward yourself when you make progress in the right direftion.  After a dozen visits to the gym, you might treat yourself to a new piece of workout gear.

• CONNECT WITH OTHERS.  Most pursuits are better with friends.  Connection and interaction are motivating, so if you want to exercise more, grab a buddy.  If you want to eat healthier, cook with family for added encouragement.

• EXPECT SLIPS.  To make a change that`s lasting, be patient and forgive yourself if you stumble - make that when you stumble.  The best way to undermine your progress is to berate yourself if something goes wrong.  The trick is not to get discouraged.  Acknowledge your mistakes with compassion and try again.

Southern travels....

We have just returned from a wonderful 5-week vacation to South America where we had lots of time to reflect on the differences and similarities in culture, food, music, clothing, people and customs.  We quickly noticed that really no one was overweight ….and obesity was non-existent, except for the North American tourists!  We realize that a few short weeks (as tourists) in another culture is not a scientific sampling that will lead to any type of conclusions as to their whether or not their lifestyle choices make a difference or not.  However, we made the following observations:

·       Everyone walks everywhere.  Even if you have a vehicle, parking is a premium so public transportation is available everywhere …and then you walk to where you need to go.  Grocery stores sell their products in small quantities because when you’re walking, you can’t carry 16 rolls of toilet paper!  Daily trips for groceries are common – along with side-trips to get your meat/poultry and fresh produce.

·       Where are the Doritos!  Although hard candies were sold and ice cream (gelato) shops were abundant, “junk food” was not.  You could find plain potato chips in stores but they were sold is small bags at not located right at the check-outs.  Dorito-style flavoured chips were nowhere to be found, nor was super-sized soda drinks.  Coca cola is everywhere, but in “normal” sized bottles and glasses.  We did see a few McDonald restaurants but they weren’t busy …we were told that they are the place to go for breakfast when the nightclubs close down at 5 am.

·       No take-out?  Yes, Starbucks were scattered throughout the cities and you can get take-out there.  Colombia has Juan Valdez coffee shops that differ from Starbucks only in name.  However, take-out wasn’t available anywhere else.  People enjoy sitting down to eat or drink or enjoy their morning cappuccino.

·       Meat and more meat.  Being a vegetarian might be a challenge in South America.  Red meat (pork and beef) is abundant and serving sizes of meat portions was generous.  We found splitting an entrée was sufficient when meat was involved.  Fish is available also – but Argentina’s free-range carne is famous for a reason – wonderful flavour!

·       Red wine flows constantly.  Chile and Argentina are famous for their wines – mostly reds but many good whites as well.  And wine is cheap – cheaper than soda pop in most areas.  Rarely do you see a meal eaten without vino, yet we didn’t see any drunks either.  Seems the combination of wine, meat and good conversation with friends is magical!

Really no conclusions can be made from our brief observations other than walk lots (get your exercise), avoid junk food (make healthy eating choices) and a bit of wine won’t hurt you (ah…that’s what I wanted to hear!). 

South America was an awesome experience – I hope many of you choose to visit there in the future, in particular Buenos Aires.  Brush up on your Spanish before you go – English is not spoken or understood in many areas but hand-gestures and poor translations leads to laughter and that’s healthy too!

hmmmm.....Coffee!

Coffee is a very popular drink among athletes. Some of the reason for this is cultural -- the get-together after training, for example. Apart from the fact that coffee is obviously a popular drink, tastes good, and seems to contribute to a feeling of well-being and energy for many people, the health and performance benefits of coffee drinking may be due to the stimulant caffeine and other naturally-occurring plant constituents.

Caffeine as an Performance Supplement

Caffeine is one of the sports performance supplements recognized as safe and effective at the recommended doses. Caffeine is not banned or listed by the World Anti-Doping Agency for sport. The reasons caffeine helps is not altogether clear, but it may be to do with delaying neural/brain fatigue -- that is, you don't feel fatigue or pain as early as you would without the caffeine dose. Also, caffeine may provide direct muscle performance effects. The early theory that caffeine enhances fat burning seems to have been discounted as a performance mechanism in athletes. Caffeine does seem to boost performance in the longer endurance events like marathons and triathlons, but has limited benefit in competition in power sports like sprints, or even bodybuilding and weight lifting. However, caffeine may still provide benefit for athletes in these power sports by allowing them to train harder. Caffeine's ability to reduce the "rate of perceived exertion" (RPE) associated with pain and discomfort is likely to enhance high-volume training ability.

In addition, coffee/caffeine may give some trainers and competitors a feeling of well-being and power -- after all, it is an effective brain and adrenal stimulant -- although an effect may be more psychological than physiological and the line between the two can be blurred.

Health Effects of Coffee

In a range of human health studies, coffee and caffeine have been associated with possible prevention of various diseases, with few adverse effects in healthy people up to 3-4 cups a day, averaging around 400 milligrams of caffeine. (In pregnancy, perhaps half this to reflect some uncertainty about caffeine and miscarriage.)

Possible Health Benefits of Coffee

·         Lowers risk of type 2 diabetes

·         Protects against liver disease

·         Protects against Parkinson's disease

·         Reduces risk of endometrial cancer

·         Protects against Alzheimer's disease

Most of these benefits have surfaced in prospective human studies and cannot be regarded as certain because of factors that may not have been accounted for in this type of study.

The role of caffeine and coffee in heart disease remains somewhat controversial, but less so than in earlier decades, with moderate to high consumption showing no increased risk of heart disease in prospective studies of large populations.