Stand up while you read this!!

Do you have achy muscles, numb limbs. or sore joints? If so I can tell you these are the side effects of sitting for too long. Many recent studies have shown that sitting too long put you at risk for obesity, diabetes, heart disease and other health problems. Is it worth it? NO!!

Now even if you go on your morning run or are a regular at the gym if you spend the rest of the day sitting you can run into some heath problems you don’t want. Sitting to long is just plain bad for you.

Now Dr’s and researchers say, it’s important not only to exercise but make sure you are breaking up prolonged hours of sitting. So even if you exercise every day you also need to take breaks away from your chair and raise your heart rate. Here are a few tips to help you get moving.

• Set an alarm that will remind you to stand up and walk around for a few minutes.
• On your lunch break take a nice brisk walk.
• If you can stand while you work.. Thomas Jefferson used a raised desk so he could stand while working.
• Make sure you choose leisure activities that don’t involve sitting. Dancing instead of a movie.

Sitting Is Bad For You

Tip’s for weight loss

1. What ever you do don’t starve yourself!

Eating too few calories can really slow your metabolism, making it even harder to burn fat.

2. Eat often.

Aim for 5-6 smaller meals a day. This will keep your metabolism moving along. It also can help level blood sugars.

3. Be consistent!

Exercise at least 5-6 days a week to optimize weight loss. Working out sporadically will have little or no effect and defeats the purpose. Don’t forget you don’t have to belong to a gym. Workout DVD’s are excellent and as long as your consistent you will get the results you want.

4. Lift heavy!

Strength training is good for everyone. The more lean muscle mass you have the more calories your will burn, 24 hours a day.

5. Get your rest.

Aim for 7-8 hours of sleep a night.

6. Take before and after photos.

This may be hard to do in the beginning, but it is a great way to keep track of your progress and keep you motivated.

7. Buddy up!

It’s great to work out with a friend or join an online support community to connect with others and stay accountable. Support groups are a good choice also

8. Keep a food journal.

What we think we are putting in our mouth may not be accurate. When you journal it will keep you honest and point to problem areas in your diet.

9. Be nice to yourself!

You did not gain the weight overnight, so it won’t be gone that fast either. Set realistic goals and then get to work achieving them. You can achieve them and will as long as you work hard and keep your eye on your goal.

What is your excuse? We all make them.
There are many days where I just don’t work out. Some day’s I just don’t eat right.
We all have them! You know an excuse for why we messed our day up. For me they are really lame excuse. None the less they get me out of doing what I should be doing. Down deep inside I do care about working out and eating right. So in my journal I thought I should come up with a positive list something I can look at the next time I want to make up some excuse why I can’t!! Having a list of Why I should will help me do the right thing.

The 3 excuses I use the most.

1. I just did not have time to workout.
2. I eat bad because I am stressed and tired.
3. I am so tired after a long day of taking care of the house and kids I did not make it to the gym.

Here are a few other excuses my friends use.

* I am not seeing results so I think I will throw in the towel.
* I travel so for me finding time is next to impossible.

Don’t let excuses keep you from not doing what you should. It is so important to eat right and get plenty of exercise. Even if you don’t have a gym membership you can do work out DVD’s or fast pace walking. We really need to get out of the habit of making excuses and get into the habit of just getting it done. Mid February is when most people that had the resolution to get fit in 2012 stop because they have not seen big results. Stop looking for BIG results and reward your self for the small ones. Let’s not look at exercise like a chore anymore look at it like the best gift you are giving yourself. Time to get healthy!
The power to change is in all of us!! Now go in do the right thing!!

Now I want to hear from you!! What excuses do you use to not eat right and to not make it to the gym? How can you change that negative excuse into a positive action?

Hello Plate, Goodbye Pyramid!!

Hated the Pyramid! I LOVE the plate!!  Simple yet very effective image of how we all should be eating!!

10 Great Tips To Make Exercise A Habit

1. Do a variety of activities you enjoy.

Remember, there is no rule that says you have to go to a gym or buy equipment. You can walk around the block or to a at home exercise video.
Having a variety of activities, weight lifting, running, walking, aerobics classes will ensure that you can do something regardless of the weather or time of day.

2. Commit to another person.

“This social aspect of exercise is very important to me,” I am a stay-at-home mom. I may let myself off, but if I’ve agreed to walk with a friend after dinner, I won’t be letting them down.”

3. Make exercise a priority.

“It has to be a non-negotiable. Making exercise non-negotiable. Friends and family members will know the importance of your program and learn that it’s part of your identity, and give up saying things like, “Why don’t you take it easy today?”

4. Exercise first thing in the morning.

Doing this will ensure the workout gets done. Things can come up in the day and if you put it off more than likely it won’t be done. Experts agree that a morning schedule is best. “If you go to a gym, it should be located between your home and work.”Exercise, take a shower, and you’re energized for the day.”

5. Or, exercise on your way home from work.

The next best thing to exercising first thing in the morning is to do it on your way home from work. Or if you are a full time mom maybe your hubby can watch the kids and let you workout.

6. Exercise even when you’re “too tired.

Chances are, you will feel better after exercising I always do. “It energizes us,”! “You breathe deeply, and your body makes better use of the oxygen exchange. You’ll get an exercise-induced euphoria during the activity and for some time after.” I end up having way more energy after i work out and it surprises me to come home and want to clean or do laundry.

7. Log your activity.

Write down the things that are important to you. It could be how much time you exercise each day or how many steps you walked. Just like a food journal it’s good to see your progress.

8. Be aware of all the indicators of progress.

It’s great when your clothes fit better and you are able to lift heavier weights or work out longer without getting exhaust.

9. Walk – Use a pedometer.

“If you enjoy walking and haven’t exercised for awhile, 10 minutes three times a day will give you 30 minutes.”
Use a pedometer, and work up to at least 10,000 steps a day. “Nobody starts out with 10,000 steps,” You need to find out your daily average and the next week strive to walk an extra 300 steps. Increase your steps each week.

10. Reward yourself.

Have you been telling yourself that you don’t deserve a reward for something you should be doing anyway- or that once you can zip your jeans without lying on the bed, that will be reward enough? Well, come on, how inspiring is that?

Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You may buy a DVD you have wanted after sticking with your fitness plan for a month, or buy and new walking shoes when you have achieved 5,000 steps a day. Do whatever it is that works for you. Just make sure you do something to tell yourself job well done.

Get a good workout in!!  It will start your week out just right!!  Happy Monday!