Have you kept your New Years Resolution

The first week of January hasn't even been completed and many I talk to have already broken their New Years Resolution. Whether it was to eat healthy, lose weight, exercise, stop smoking, stop drinking...the list goes on and on.



Stopping a bad habit, which let's be honest...if you made it your New Years Resolution it is a bad habit that you wanted to change.

Let's look at the bad habit; no matter what it is.  Habits, by definition, are an acquired behavior pattern regularly followed until it has become almost involuntary: the habit oflooking both ways before crossing the street, customary practice or use: Daily bathing is an American habit, a particular practice, custom, or usage: the habit of shaking hands, a dominant or regular disposition or tendency; prevailing character or quality: She has a habit of lookingat the bright side of things and/or addiction, especially to narcotics (often preceded by the ).  (Dictionary.com)

With this in mind it is something that we regularly do and if we have done it to the point in which it has become involuntary....we have done it for a long time.

What takes us years to develop will not go away in a few days.  Setbacks will happen and we have to learn how to adjust to these setbacks.  For instance, quitting smoking.  We already know that nicotine is addicting and some have been successful with quitting cold turkey but for most it requires MORE.  More attention, more drive and more reasons to quit.

No matter what your resolution is/was don't give up.  If you have already failed at keeping it you don't have to quit.  Imagine if Albert Einstein quit trying to invent the light bulb the first, second or even third time he failed?  We have to fail to understand and appreciate success.

What you can do to make your New Years Resolution successful:

1. Baby steps.  Rome wasn't invented in a day.  Don't make the goal to big to achieve. If your resolution is to eat healthier...eat healthier one meal at a time.  If it is to quit smoking break your day into 15 minute time spans.
2. Tell everyone your plan.  If you keep it a secret no one will help you.  If your friend/spouse doesn't know you want to eat healthier they will ask you to go to lunch or dinner at a fast food restaurant.  If they do not know you are wanting to quit drinking....How about Happy Hour.
3. Get help.  Enlist your friends, family and Doctor to help you.  The more people you are accountable to the better your chances of success are.  
4. Don't give up.  Failure is a part of learning.  If you fail...look at the circumstances and learn from it.  If your goal is to quit smoking and you have a cigarette after a fight with your boss/friend/spouse learn the trigger.  
5. DON'T QUIT!!  Make it important to you and let your new behavior become your new habit.

How are you keeping your New Years Resolution?  Any suggestions for everyone?

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After the holidays Part 2

In my last blog I talked about desserts after the holidays and what you can do to not over-indulge.  In this blog I want to discuss what happens when you host a holiday meal and what you do with the left-overs.

• You are hosting the holiday meal.  You have ten coming to dinner.  You plan and prepare the meal for 15 because you never know if you forgot to invite someone, if someone asks if they can bring someone or the uninvited guest drops by.  
• So what's the problem?  The problem is leftovers!  Now some leftovers are good because you don't have to cook BUT what happens is this...what is the easiest thing for guests to bring to dinner.....some type of dessert.  I know, divide and send home with everyone.  This is easier said than done....people are stuffed and the thought of taking food home with them...well it's not very likely unless you have a college student living on their own....they will take ANYTHING.

We have OVER baked, OVER cooked and now are 5-10 pounds OVER the weight you were on November 15th.

What can we do to stop all the left-overs being "left" at our house?  Here are a few suggestions that I hope you find useful:

1. Ask all of your guests to bring two take home containers.  (Plan on them not doing this so go to your local discount store and buy the throw away container so you are prepared).  When the meal is done take enough of the left overs for your family to have for one meal and have all of your guests fill their containers with what is left.
2. Buy the good divided plates and have your guests build plates of food.  Place them in boxes and take down to your local shelter or food kitchen and hand out.
3. You can build the plates and take to your local Veterans Association.
4. Do you have a neighbor that has a hard time getting around?  Buy containers that are divided and can be microwaved or placed in the oven.  Take your neighbor plates of food.  If you have a lot of food left over place the leftovers in individual FREEZER bags (I would suggest using the bags that the air can be removed) and take to the elderly lady/man across the street.

This is the same concept as with the left over desserts.....you don't have to eat it all...you don't have to waste it by throwing it away....you can share with those who are less fortunate than you.

picture compliments of bigstock

Remember the holidays are about caring...why not add sharing to that list.  So much food goes to waste this time of year....why not share it with others who may not have enjoyed the holiday meal.  If you do share with your neighbor....think about next year inviting them over for dinner and sending the leftovers home with them.  If each of us cared about our neighbor...we would all have someone looking out and caring for us.

If you have any other suggestions PLEASE share them here.

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Leftover goodies: After the Holidays

What is a person supposed to do after the holidays?  You gain 20 lbs from Thanksgiving through the New Year just because of the holidays....now it's after the holidays and what are you supposed to do.  




I am writing this blog on this subject because as I write, two days AFTER Christmas, I have a plate of leftover desserts sitting next to my computer that I am "snacking" on and thinking to myself, "I can't wait until 2013!"  Then I remember a conversation I had with a man at the office today where we discussed the fact that we cannot wait until the holidays are over so we can get back to "normal."  We then laughed and said since New Years Day is on Tuesday this year we were going to wait until the following Monday to get back on track....but until then all is fair!  

picture compliments of 123RF

I mean if you are going to eat one cookie, why not eat two.  If you had two cookies yesterday than why not two cookies today plus a piece of pie and, okay, I've already destroyed any chance of not gaining weight so I'm going to live it up....until next year. 

Here's the problem as I see it:

• I know that during the holidays everyone loves to bake.  Let's be honest; it's cold outside so turning the oven on gives your home that "cozy" feeling so we bake.
• When we bake we think, "ahhhh I should bake my neighbor's cousins friend who tossed my newspaper up on my porch ten months ago a batch of cookies.  I can't bake them cookies without baking my neighbor and their cousin cookies.  While I'm at it I'll bake my pastor, my doctor, my dentist, my newspaper delivery boy, my postal person, my vet...the list goes on and on and on.
• Now everyone who bakes KNOWS there is always one or two batches that just aren't "good enough" to give out so they are eaten.....by you.
• Now let's take the pastor for example; let's say he has 500 people in his congregation; 1/3 are men (very little chance of them baking cookies for their pastor), 1/3 are children (we are going to use a small number from this group) and 1/3 are women.  We have 2/3 of 500 (330 people) who could bake cookies.  Let's take that number and divide in half now we have 165 people.  Just to be safe let's divide that in half again:  82 people.  Let's assume that 82 people bake and give their pastor one dozen cookies....that is 984 cookies.  Now this may seem extreme but I wanted to get the point across....it is a wonderful gesture to bake sweets for those we love.
• Now imagine being one of those "loved" people that others want to bake for you.

picture compliments of 123RF

Don't get me wrong.....I love when people bake homemade goodies for me.  I have friends, family and clients who all do this and everything is absolutely wonderful and to be honest when I receive "a few" cookies I am a bit disappointed because I won't have enough for later.  When I receive a dozen cookies I wonder how long it will take me to finish them.  


I live my life in moderation...except for a few weeks out of the year.  I know I am going to need to change this so I have thought of a few suggestions:  I am not going to not enjoy my goodies, I'm just not going to enjoy them ALL so I am going to take 25-50% of them (depending on how many there are) for myself and my family. 

• I am not going to buy "snacks" to eat before the holiday dinner...I'm going to share my goodies with my family.
• I am going to take some of my goodies to parties that I attend.
• I am going to put my goodies in baggies and go down to my local food kitchen and them out to the homeless.
• I am going to put my goodies on a plate and take to my local Veterans Association.
• I am going to put my goodies on a plate and take to an organization, I support, that has volunteers and share with them.

compliments of 123RF

This way I get to enjoy the goodies that were given to me, not over-indulge on them and share with the community in which I live in and support.

If you have any other suggestions PLEASE share them here.

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Just want to add:  123RF has some of the best images you can find!!!

A Smoky Mountain Sleighride

A Smoky Mountain Sleighride

By Ron Evans

When it's Christmas in the Smokies

And we've had a winter's blow

And everything for miles around

Is covered deep in snow.

When we've finished all our shopping

And trimmed the perfect tree,

And find that obligations

Leave some time for you and me;

Then the silver moon beams beckon

And their brightness lights our way,

And there seems no better place to be

Than riding in a sleigh.

So many times on cold winter nights

We glide the forest trails,

'Mid sound of muffled hoofbeats

And song of harness bells.

We pause upon the old stone bridge

Above the river's glare,

Where hardy skaters pivouette

Despite the frigid air.

And then atop a high hill crest

We stop to rest the mare,

While Heaven's diamond studded stars

Reflect upon your hair.

Such moments last forever

They defy eternity,

For time is held immobilized

By Christmas memory.

Reluctantly we turn for home

And give the nag her head,

She whisks us briskly through the night

We'll soon be home in bed.

And there we'll dream of sculpted drifts

Piled high by winter's blow,

And lovers in a magic sleigh

That skims across the snow..

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Correct body alignment: Woman lifting weights

Lifting weights is a great benefit to women when done properly.  When lifting weights you need to pay attention to many different aspects to receive the results wanted without injury.

We talked about a few things earlier: Breathing, timing, using your body guide and knowing what you want out of lifting weights.  

If you missed that blog you can read that HERE.

Shoulders and knees are susceptible to injuries for women when lifting free weights.  Here are a few key thoughts to remember when lifting weights.

Lower Body:
When you do any weight lifting that requires you to squat down; i.e. squats never let your knees pass your toes.  


Start out with a good stance......feet, at a minimum, shoulder width apart (athletic stance). Remember to breath and count.  If it takes you to the count of three to come up than you need to slow down to the count of six.







If you are new to squats I suggest using the squat machine as this will allow you to learn the correct body stance while under the safety of the bar.  It also keeps the bar high enough that there isn't any strain on your back getting prepared for the squat.










No matter what you "see" in the gym never do a "full" squat where your body comes all the way down as this cannot be done without your knees passing your toes.




Upper Body:
I want to stress that upper body alignment is important when doing squats also.  When placing your hands on the bar keep them above your elbows (or one fist out).  

I gave the example of the bench press in the earlier blog so I'm going to use free weight shoulder press as an example here.  Sit on the end of the bench with feet forward and out to give yourself good balance.  Start with weights close to your body to lift up to the correct position; keep elbows in and slide weights up.  


Keep elbows horizontal with your shoulder and press up and together.  Remember to count and breath out as you press up.  Lowering the weights breath in and double the time it took to lift up.  Never let your elbows go lower than your shoulders.

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Women on Weights: getting started

Okay ladies you want to lift weights?  I'm not talking about the machines....I'm talking free weights?




My background is a Bachelors Degree in Kinesiology which is, in a short definition, the study of human movement with an emphasis in sports medicine.  I was a personal trainer and never really understood the difference between women and men in regards to lifting weights.  I took a course and became certified in women on weights and I have to say what I learned was a shock to me.

Here's the truth:  Most women cannot lift weights the same as a man.  We have always known that women are built differently than a man.  Lifting weights is no different and I'm not just talking about the amount of weight each can lift.

Let's talk basics first:  

Breathing:  You need to exhale during the hardest part of the lift.  Take the bench press which is great for the pectoral muscles which span from just under your collar bone through the top six ribs.  When you lift up you will breath exhale.  When you lower the bar back to you will inhale.  

Timing:  The body has small muscle fibers and large muscle fibers.  The large muscle fibers give you the strength and the small muscle fibers give you the "control."  Imagine standing on one foot...strength wise it is simple but you start to shake which is what makes you topple over. The shaking is from your small muscle fibers not being strong.  Take the bench press:  Lifting the bar up is the large muscle fibers; holding it there without "wobbling" is the small muscle fibers working.  If you are going to make the commitment to lift weights you may as well get the most benefits from it.  Here's where the timing comes in:  When you lift up count to yourself.  When you lower the bar back to you double the number.  If it took you to the count of four to lift the bar....lower the bar back to your chest to the count of eight.  This will strengthen the small muscle fibers.  

Use your body as a guide:  What this means is women.....use your body to determine where you finish your lift.  Let's use the bench press again.  Here is where us women differ from men as if we do not have our body in the correct position we have a greater chance of hurting ourselves.  Place the bar directly over your chest...just above the nipples (or where they should be for us older ladies).  Grasp the bar with your hands right above your shoulders.....now slide your hands one fist out from this position.  Lift up.  If this strains your shoulders than place your hands out further.  When you lower the bar to your chest (remember to double the number you counted going up) stop when your elbows are parallel with your shoulders...do not drop your elbows below your shoulders.  When women drop their elbows below their shoulders you have a greater risk of tearing your shoulder.

Know what your end goal is:  Do you want to build muscle or do you want to build strength?  Knowing what your end goal is will determine how much weight you will use.  You can do both but what is your MAIN purpose?  If you want to build muscle....you will lift more weight with shorter reps.  (I highly recommend you do not start with this...build strength and small muscle fibers first.)  If you want to build strength use lighter weight with more reps.  
Example:

• Build Muscle:  You will use the amount of weight that allows you to lift five times.  You will do this three times, resting in between.
• Build Strength:  You will use lighter weight that will allow you to lift 10-20 times.  You will repeat this three times, resting in between.

Never start a new program without discussing it with your Doctor.  Pay attention to your BODY and remember....men don't understand how it is different from us.  If a man wants to help you...great but listen to your body more than the man...unless he's telling you to workout and your body is telling you to hit McDonald's.

Stay tuned for more tips on women lifting weights.

If you have a story about this please share it.

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Let's talk exercise and gym memberships

Exercise.....I've written before about the best exercise that you can do is the one you will do.

First we need some motivation so click HERE and come back and read while listening.

Let's look at exercising at a gym and picking the RIGHT gym for YOU!

The truth is not all gyms are created equal but only because of you not because of the gym.  There are many gyms, or "places to work out" that work perfect for those who choose them.  If you are looking at joining a gym do your homework because there is nothing worse than getting the workout bug, signing a year contract and not enjoying the facility, right?


There are the small "hard core" gyms (like the one in Rocky) that are better suited for certain people.  I would say men tend to go there more often than women.  This is a great environment for those who are training and do not need assistance.





There are organizations such as the YMCA that offers a more "friendly" environment, day care while you are working out, swimming, aerobics, machines and free weights.  If you have children this is often the best choice for you as there is more activities for the entire family for your monthly fee.



There are gyms that offer machines, classes and free weights that are adult only gyms.  (Usually 16+).  These gyms are great for those adults who need to get away from children or don't want to exercise with them running around.  Most of these do not offer swimming as the facilities are usually too small to accommodate a swimming pool.  Some of these facilities are open 24 hours a day so this is an excellent choice for those who work odd shifts want to work out at 3:00 am.  


There are gyms, such as LOA (Lady of America, fitness for women) that only cater to women.  These gyms are great for the ladies who are self conscious or the one's who prefer to work out versus find a date.   



Here's the thing about choosing a gym to become a member:  Try it out first.  If the gym you are interested in does not allow a few free visits.....move on.  There is a reason why.  If you are allowed three free visits go twice at the time you plan on using the facility.  This will give you an idea of how busy it is during the time you need to use the gym.  

ASK questions.  If you don't know...find someone who does.  If someone there can't answer your questions....move on.  I feel that it is important that at all times there is someone at the gym who knows what the gym is about.  You don't want to sign a contract and find out later that you cannot get any help when you need it.  One very annoying aspect of gyms is this:  You workout at 7:00 PM, because that is best for your schedule, and you have a question about a machine and there is no staff at the gym to answer your questions.  

If you are new to working out...or if you worked out years ago make sure the gym has a personal trainer on site.  This will probably cost extra but learning the correct way to exercise is better than it costing you in other ways; such as injury or quitting.

Before starting any exercise program please consult your Doctor.

None of the pictures of gyms belong to me.  Courtesy of the individual gym and the internet :)

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