Ways to Stay Motivated...

Play video Marina Kanno and Giacomo Bevilaqua from Staatsballett Berlin perform several jumps captured in slow motion at 1000 frames per second. Directed by Simon Iannelli & Johannes Berger Camera by Dr. Frank… 00:03:17 http://www.youtube.com/watch?v=e4X5z8AQc3s&feature=player_embedded   I hope you enjoyed that 3+ minutes of elegance.  Maybe the best way to stay motivated to exercise is to become a ballet dancer. There's something about having every inch of your body captured on film (like the above), then having that image reproduced for all the world to see, that makes working out more of a necessity rather than a luxury. Getting a paycheck based on maintaining a certain shape or size helps too. Since most of us don't have the kind of job that motivates us in quite the same way (thank God!), we have to work a little harder to keep the momentum flowing. The hard truth is, motivation isn't something you wait for and it isn't something that just happens when the time is right. It's something you have to work to find, not just today, but every day. Sound depressing?  .... What about you? What keeps you going day after day? Do you find that what motivates you one day doesn't always work the next? Leave a comment and tell us your ideas for how to stay motivated to exercise. Here’s some ideas to help make the process easier: Re-Visit Your Past Think back to previous attempts at losing weight or exercising. What made you quit before and are you on the same path now? If so, you may be stuck in a pattern you haven't noticed before. Break it by figuring out what went wrong before. Make your own list and then figure out how to get around these issues. If the diet is too strict, make smaller changes you can live with every day. If you're busy, try shorter workouts. Change what you're doing until it works. Get Real Most people fail at their fitness goals because they're waiting for something spectacular to happen. Losing weight isn't always a spectacular process...in fact, it isn't even a linear process sometimes. What you may find is that you lose a little, gain a little and repeat the process again and again. There are no shortcuts to weight loss so even if you're frustrated that your body hasn't changed, don't give up. If you're burning more calories than you eat, your body is changing, even if it's slower than you'd like. Make sure your goals are realistic and, most importantly, that you give your body the time it needs to respond to what you're doing. It can be weeks, often months before changes start to show. Get Pumped We all get a spurt of motivation when deciding to lose weight and that energy carries us through the first few weeks of a workout and diet plan. However, it's normal to lose some of that energy after a month or two and wonder if you should just give up. Before you do, try these tips: ·         Revisit your goals - Do they still mean something to you? ·         Think about how far you've come - Don't just look at how much weight you've lost, but other ways your life has improved. Are you stronger or faster? Do you feel better about yourself? Could you use those feelings to keep going now? ·         Change things up - Variety can infuse more energy into your workouts. Try changing your workout schedule or trying something new to stay interested in exercise. Reward Yourself It's surprisingly easy to get excited about exercise and it's called massage. There's nothing that feels better than finishing up a week's worth of workouts followed by a relaxing massage. Schedule one once a month if you can or, if massages aren't your thing, try some other ideas: ·         Buying new workout gear ·         A weekend getaway ·         A night chilling out with your favorite TV show ·         A new book or song you've been wanting ·         An MP3 player for your workouts ·         A new computer game you can only play after exercise Exhaust Every Avenue Before you quit, try everything you can to stay on track. Instead of drifting away from exercise without acknowledging it, give yourself a minimum amount of exercise to get in each week. When you dip below that (or stop altogether), promise yourself you'll try other things before you quit altogether: ·         Hire a personal trainer or work with one online ·         Find a workout buddy ·         Join a fitness group or gym ·         Try a new way of exercising - a video, a class, a sport, etc. Sometimes you just need something new and fun to keep you going. Stop Waiting for a Miracle Some people think if they exercise long enough, they'll wake up one day and suddenly love exercising and eating healthy. While it does get easier, you'll always have to find ways to motivate yourself for your workouts. If you're waiting for a shining moment of excitement, you might be waiting for a long time. Instead, you can make it happen! Lose the Excuses Every day is different. What motivated you yesterday may not work today, so sift through what inspires you to find that one thing that will get you out the door. It may be pants you want to fit into or competing with your friend (he's working out--you don't want to fall behind, do you?).  Before you skip your workout, try these ideas to get moving: ·         I'll feel good about myself if I finish my workout ·         I'll just warm up and, if I want to stop, I can ·         I'm going to dinner tonight, so I know I need this workout to balance my calories ·         This workout will give me more energy for the rest of my day ·         If I finish this workout, I can spend some time reading, watching TV or playing around on the computer Open Your Mind Being bored is the perfect time to try something new. You'll be more willing to try things you may have dismissed because they didn't fit within your definition of exercise. It could be belly-dancing, a latin dance class or that spinning class at the gym. Or try something more mind/body like Pilates or Yoga. If what you're doing isn't working, it's time to find something that will. Sometimes even just a new piece of equipment or a workout is enough to get you moving again ....or maybe you will become a ballet dancer!

Go to YouTube

Is Exercising Outdoors Good for your Longevity?

If you’re determined to get into shape and make exercise a part of your longevity plan, why not take it outside? Increasingly, the effect of nature on our frame of mind and overall health is being investigated. For conditions ranging from obesity to schizophrenia and heart disease, promising data suggests there are significant benefits (including promoting a longer life) to being in fresh air and the wide open.

Benefits of being outdoors: A 2011 review of 38 different research projects, published in the Scandinavian Journal of Public Health, found that people suffering from many different physical and mental problems improved with some form of “nature-assisted therapy”, probably because natural environments tend to promote relaxation. For example, patients with congestive heart failure showed significantly improved heart rate and mood scores after gardening programs. Weight loss was greater among obese subjects undergoing an outdoor exercise program, and subjects suffering a variety of diseases – including breast cancer and dementia – reported improved mental focus after their nature program. A reduction in anxiety, anger and depression were common findings.

In all of the studies, participants were surveyed about their mood and energy level after a single episode of walking or running indoors, and then again after doing the same activity outdoors on a separate occasion.

What they found: Overall, exercising outdoors was associated with feeling more revitalized, more energetic, and less tense, angry or depressed, than after their indoor activity. In one of the trials, subjects reported that they felt less fatigued after exercising outside. In addition, most of the participants said they felt more satisfied, and had greater enjoyment outdoors. Perhaps most significantly, the majority of subjects also said they were more likely to stick with the outdoor activity in the future.

Walking and running outside may also offer better fitness benefits than using a treadmill, since the varied terrain offers muscles and joints greater challenge for balance and endurance.

Still to investigate: Though none of the studies tracked long-term adherence to an outdoor exercise program, other research has shown that even a small amount of exercise done regularly improves longevity. Perhaps future investigation will prove whether being outside helps people continue to be active.

Since there are so many types of green spaces, ranging from wilderness areas and wildlife reserves, to urban parks, further studies will determine which environments promote the greatest activity. The University of Exeter review cites a 2005 survey of European cities that found simply having access to green spaces made a difference, with citizens in areas of greatest greenery being three times more likely to be active, and 40% less likely to be obese. Other research cites green spaces improves a sense of connectivity and companionship, which in turn promotes longevity.

What it means for you: Since regular exercise – even just 15 minutes a day – has been shown to help you live longer, why not double up on the rewards, by being active outdoors?

Long, Strong Muscles

One of the big keys to the success of Pilates exercise is the eccentric contraction. There are three kinds of muscle contractions: eccentric, concentric, and isometric (the muscle is held in a static contraction). In Pilates, there is more emphasis on the eccentric contraction than one finds in most exercise systems. It is the eccentric contraction that accounts for long, strong muscles.

In an eccentric contraction a muscle lengthens as it resists a force. Contrast that image with what we usually think of as a muscle contraction, the concentric contraction, where a muscle shortens as it overcomes a weight or force. It is shortening muscle that gives a more contracted or bulky look to the muscles.

Think of the exercise band - if you stand on it to fix the middle, and pull the two ends up -  that part is a concentric contraction for the biceps. When you resist the pull of the band as you let it down slowly, that is the eccentric contraction for the bicep.   Eccentric contractions are very challenging for the muscles and do a good job of stressing the muscles. It is the eccentric contraction that puts the strength in our length. What I mean is that eccentric contractions are the subject of a lot of study because it is thought that muscle strengthening might be greatest with exercises that include eccentric contraction. Because of the higher level of tensile stress that eccentric contractions create, eccentric contractions are associated with muscle soreness, and injuries like strains and tears. However, this is rarely an issue where control is emphasized, and we don't overload the muscles.

Finally, no discussion of Pilates and the eccentric contraction would be complete without mentioning the role of the mind and intention. In Pilates, we actively intend length in our movement. Of course we set the stage for that with the right exercise instructions, alignment, and equipment. But ultimately Pilates moves are meant to be practiced with an attentive mind. When the mind is focused on length, all the subtle core moves that help create successful, and careful, eccentric contractions can take place.

10 Things to Stop Doing if you Want to Walk Off Weight

It's spring time and we're all happy to get outdoors and enjoy the warmer temperatures and longer days.  If you want to use walking to lose weight, you need to take several positive steps -- about 10,000 positive steps per day! But in addition to doing the positive here are 10 things to stop doing.

1.  Stop Finding Excuses to Not Walk or Exercise 

You don't burn calories during the exercise you don't do. There are a million excuses for why you can skip your walking or exercise on any given day. If you plan to walk off weight, you must conquer those reasons why you didn't get in your walking steps. Every. Single. Day. Here are the most common excuses to skip exercise. Keep an exercise log so you can be honest with yourself about how much exercise you actually got during the past week.

 

2.  Stop Thinking You Burn More Calories Than You Really Do 

Brisk walking is an excellent fat-burning activity. But you need a reality check about how many additional calories you are burning. An hour of brisk walking will make your body dip into its fat reserves for energy. But it is very easy to over-replenish those calories with a post-workout snack. A typical full-size energy bar is 300 calories, or about your expected calorie burn for a one hour walk. Don't use your walking workouts to justify eating more calories.

 

3. Stop Forgetting to Wear a Pedometer 

Nothing beats a pedometer as a reality check on how much you actually are moving throughout the day. For weight loss, first see how many steps you walk in a typical day. Then set a goal of 2,000 more steps per day than that average number. Check your pedometer frequently during the day to stay on target and look for opportunities to get in more steps. As you are able to achieve more steps consistently, increase your target goal by another 2,000 steps per day. Work your way up to 10,000 steps most days of the week.

 

4. Stop Thinking Breathing Harder and Sweating is

A good brisk walking workout will result in you breathing harder than usual. That is a good sign that you are getting into the fat-burning heart rate zone. Warm up at an easy pace, and then walk at a brisk pace for 30 to 60 minutes to get your body to burn some of the fat you want to lose.

5. Stop Doing the Same Walking Workout Every Day 

If your walking workouts are always on the same route, at the same pace, or with the same treadmill workout -- switch it up. Fast days, easy days, interval days, long slow days -- each has its own benefits. Change up your walking workouts to get your body to build muscle and burn calories.

6. Stop Assuming You Know How Much You Really Eat 

To lose weight, you need to be honest with yourself about how much you really eat. The best way to do that is by recording everything you eat for several days (check out an earlier blog post for an excellent site to record what you eat and your activity levels - Dietitians of Canada), and looking for ways to change your eating habits.

7. Stop Eating Like You Just Walked a Marathon

Walking expert Rob Sweetgall often joked that too many walkers walk for 10K and eat for a marathon. You may fall into this trap with justifying adding french fries to your lunch or having a full-fat sweetened latte after your walk. If you walk with a partner or walking group, you might fall into social eating habits that encourage eating too much before, during, or after your walk. Know your basic calories-per-day metabolic rate and how many calories you burn while walking.  Save the blow-out for after you actually walk a full marathon!

 

8. Stop Drinking Calories

How many calories are in the pops, fruit juices, coffee drinks and sports drinks that you drink each day? Can you get used to drinking water and black coffee instead? You need water during walking workouts of 30 minutes or more, and you probably need electrolyte (salt) replacement if you are sweating and walking for over 60 minutes. But you don't need to drink extra calories.

 

9. Stop Avoiding Hills and Stairs 

Adding bursts of intensity to your walking workout can help build your fitness and get your heart rate up. Hills and stairs are the easiest way to add these into your workout. You might even want to add a detour that specifically includes a hill climb or climbing stairs. On the treadmill, switch it up with hill intervals.

 

10. Stop Sitting Still 

If you get in your walking workouts most days of the week, but you sit for most of the day at work or school, you may still have a slower metabolism and increased health risks. Find ways to break up sitting time with bouts of standing, pacing, or walking. This is one way to get to 10,000 steps per day. Every bit of movement and standing burns more calories than sitting still. This can add up to burning hundreds more calories per day.

Tracking...

The following article was written by our daughter, Lindsay.  Occasionally we should track what we eat and our activity levels ....because we can be surprised by what we are or are not eating!  Take a few minutes to check out the Dietitians of Canada link below and more importantly commit to track for a few days.  I'd like to hear back from you what you discovered about yourself??  I'm going to do the same....

Keeping Track

                         “I eat tonnes of veggies”

“I hardly eat any salt”                              “We eat lots of fibre”

      “I’m not getting enough protein”        “I watch my fat intake”

Are you sure?

As a Dietitian, I hear statements like this all the time. How do you really know if you’re getting enough of what your body needs if you don’t keep track from time to time? For people who are trying to achieve or maintain a healthy body weight, or watch their intake of certain nutrients, keeping track from time to time can help.

Gone are the days of scribbling down food choices and amounts into paper notebooks, or even bothering with tallying up servings, points, or grams of fat. Food diaries have become sophisticated and will do most of the work for you. Numerous tools are available to help you keep track of your food intake, activity level, and let you know how you’re doing. eaTracker is one such tool created by Dietitians of Canada.

How does it work?

Create a user profile, which requires that you provide some details about your health including your age, height and weight. You’ll have the option of listing some lifestyle goals of your own, or even picking one if you’re not sure.

Search for the specific foods from your last meal or snack and add it to the list.  Add any physical activity you’ve done as well. At the end of the day, eaTracker will give you a very visual and detailed summary of how your intake measured up with what your body needs and some tips for ways to improve. You might be surprised by what you see.

What else can eaTracker do?

Eatracker can also analyze recipes for their nutrient content and connect you with a dietitian coach to work with you along the way.

How Much Does it Cost?

It’s free (no kidding).

Is there an App for that?

Of course.

Written by Lindsay Van der Meer, RD