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5 Holiday Tummy Resolutions

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Keep healthy this holidayIf you are anything like me then you would be something like a Schizophrenic when Christmas time comes around. What do I mean?  Well, I love Christmas. I love the lights, décor, smells, songs, weather, fashion, everything.  But I despise the weight gain that seems to be automatically attached to the season.  So I spend quite a bit of time enjoying myself immensely and then bemoaning my waistline soon after.  What makes it worse is that there are also tummy issues to deal with after!

Well, I want to get out of this rut.  I want to enjoy everything I love about the season and not have to suffer during the first few weeks of the New Year.  So here are some things I have started to do this month.

Drink More Water

I’ve gotten into the habit of drinking more water than I usually do.  Since I am not a soda fan at all and I don’t really drink alcohol that much, my beverages are limited to water, juices and wellness drinks.  I only drink freshly squeezed or made juices (no powder or concentrates) and lots of water.  Water helps naturally flush out toxins, it helps with constipation, it keeps the skin young as well, and it helps you eat less.

Eat Less

On the note of eating less, well, just eat less. Period.  So I have started training to cut my portions in half. For example, if I see these special Christmas cookies that I love, instead of having four like I usually do, I take 2.  I know, it’s still some calories and sugar but I said that I wanted to lessen the terrible after effects and still enjoy the season. Now is not the time to start a brand new diet. It just will not work given all the parties and the celebrations and, as mentioned before, all the seasonal dishes.  But you can enjoy and do this in moderation as well.

Moderation

How do you do this? Moderation and Christmas are not words often seen in the same sentence.  Well, it helps if you track your food.  Not the overly detailed tracking with corresponding grams and calorie count that a lot of diet plans require. That would honestly be just too much work for me for the season.  But taking down just what you ate for your basic meals so you can look back and see if you are eating too much already is good enough. I have started to do this and I must say it is working.

Be Mindful of What You Eat

Then, there is the food you choose to eat. I gravitate towards more fibrous dishes for many reasons, one being these really help my digestion.  Two, I love crunch, color, and texture – and finally, I am not a sweets fan at all so the occasional cookie doesn’t send me into depression.  Choosing more fiber-rich food will help anyone in the long run. There are a lot of delicious Christmas dishes that are high in fiber so thinking that you will have nothing to eat or serve is a myth. Starting your day off right is also important, which is why I have looked into dietary supplements such as Activated You Morning Complete. Getting that energy boost in the morning is so crucial, and getting all those nutrients in will definitely combat the sluggish feeling you can get over the holidays.

Relax

Stress is major party pooper.  I can recall so many parties I hosted, not only Christmas parties, where I ended with a headache and not really remembering enjoying myself much.  In fact, I stopped hosting parties for a couple of years because of this. I am not hosting anything this year and I am not saying become a hermit or stop party planning.  Just organize, do manageable meals, do things ahead of time, and remember that it is a party so smile, laugh, and have fun.

How do you plan to manage your festivities this year?

 

Update on My New Years Resolution

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Rarely do my New Years Resolutions make it past the end of January but I am proud to say I have stuck with this one and made quite a bit of progress.   You can read my original post here: My New Years Resolution.

Bathroom scale for tracking weight loss

Image on Pixabay

I started out the year at 220 and wanted to start eating better and exercising.  In the two months I have been doing this, I have only had 2 or 3 days where I have “cheated” and gone over my daily calorie goal.  I haven’t missed a day of exercise and the results are starting to show.  I am now down to 208!  I have lost 12 pounds so far and am approaching the half way mark of my goal (190 pounds).  Big pat on the back to me, Yay!

How are you doing on your New Year’s Resolutions?

Fitness Update

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Bathroom scale for tracking weight loss

Image on Pixabay

Shortly after New Years I made a post about my New Years resolution. It was that very unique resolution of losing some weight and getting in better shape.  Okay, well, maybe it wasn’t all that unique but it was an important resolution for me.  I have a very sedimentary job and am not nearly as active as I would like.  I have two herniated discs in my back that limits my activity and keeps me in a constant state of pain (anywhere from mild ache to a more severe sharp pain).  I am about 30 pounds overweight, I started the year at 220 lbs and my ideal weight is about 190 lbs (I am 6′ 6″ so 220 is not that bad but still more than I want).  In addition to losing some of the fat, I want to be in better cardio shape and strengthen my body to better deal with my back.  I want to avoid surgery for as long as possible and strengthening my muscles will help to take some of the pressure off my lower back.

How I’m going to reach my resolution to loose weight

My plan of attack was to count calories, ride my bike 3 days a week and do some strength training two days a week.  I took me a little while to get my bike out of the garage, get it in riding shape again and get my new bike rack installed but I am happy to report that a month into the new year, I have stuck to my plan and have lost 4 pounds so far.  Here are some more details for those who are interested:

Counting Calories

I am using a web site and iphone app called MyFitnessPal to track my calorie intake each day and stay at or under my alloted 2150 calories a day.  There were only 2 days this month where I went over and I tried to make up for it the next day.  You can see my profile and friend me if you use the same tool at MyFitnessPal

Bike Riding

I hadn’t ridden my bike in 7 years and it was a bit out of shape.  I took it to the local bike shop and got a tune-up.  I also bought a new bike for my wife and a bike rack so we could ride together and transport the bikes.  All this took me two weeks so I didn’t start riding until the third week of January.  In the last two weeks we have had nothing but snow and rain but I stuck to my commitment and rode 3 times in both weeks for 30 minutes on my lunch break.

Strength Training

I bought some dumbbells, an exercise ball and worked out an exercise schedule for Tuesday and Thursday (my non-biking days).  Last week was the first week where I actually did it but I am pretty happy with the routine I have worked out.  I am not crazy about the weights I bought, not enough weights in the set but it will work for now.

I realize that I won’t be able to keep up the pace of 1 pound per week but I do think I can reach my goal of 190 lbs by the end of the year and maintain it.  So, what about you?

Did you make any New Years Resolutions and have you stuck to them?

My New Years Resolution; Lose Weight and Get in Shape

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Bathroom scale for tracking weight loss

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I know, nothing more cliche than a New Years Resolution to lose weight or get in better shape but that is what I am doing and I have a plan on how I am going to do it.

I am 6’6″ so I am a pretty tall guy but I am in bad shape.  I am overweight with 30 lbs to lose (I am 220 but would like to be closer to 190), I have two herniated discs in my back and for 4 or 5 years, didn’t do a lick of exercise.   With my old business, I worked 80 hours a week and sat in front of a computer all day.  That business failed and I no longer work those kind of hours but I still have a very sedimentary job.   Last year it was my goal to get into better shape and strengthen my body so I could alleviate some of the pain I have because of my back.  I purchased a Wii and the Wii fit and have been using that along with stretches, back exercises given to me by my doctor, dumbbells, push-ups and sit-ups to get back into shape.

The results?  I lost 10 pounds last year and although my back is still pretty bad, it’s better than it has been in 2 years.    I am slowly getting stronger but I wasn’t consistent enough with it to make the kind of difference I was looking for.  This year, I am going to double my efforts.  I am going to focus very hard on getting into better shape but I also want to change my eating habits and get closer to my target weight.

Losing the Weight Through Better Eating Habits

I hate the word “diet” and never liked the concept of it.  Dieting is an invitation to change your habits for a short period of time to achieve a result, only to go back to old habits that take you right back to where you were before.  Dieting is all I ever knew how to do.  It’s all you ever read about or come across when you try to lose weight.  I have always felt that eating in moderation was the best path but I have also jumped onto gimmicks or took extremes like depriving myself of all snack food which eventually leads me to jumping right off the wagon into a big pile of Frito’s while I gorge on the forbidden fruit and undo the progress I made.   Guilt follows, the cycle continues.

Counting Calories

Shortly before the new year, I had an epiphany.  I was reading ProBlogger, one of the blogs I subscribe to, and read an article from the founder of 344pounds.com.   It’s a blog that chronicles the weight loss efforts by a man named Shawn Tyler.  He was 344 pounds when he started on his journey and while he exercises regularly now, the primary method he used to lose the weight and keep it off is something so simple, it seems too easy to be true.  He counts his calories.  That’s it, that is the big secret and the thing that has clicked with me the most in all the years I have tried to drop and lose the weight.

The idea is simple and sound, if you take in less calories than you burn, you will lose weight.  It’s not a theory, it’s not an idea, it’s a fact.  Of course, nothing is that simple.  You can lose weight by eating nothing but Snickers as long as you take in less calories than you burn in a day but eating candy isn’t a balanced or healthy diet.  You still have to be smart about what you put into your body and give yourself the nutrients you need to stay healthy.  What appeals to me most is that you can track what you eat and not have to completely deprive yourself of the things you love.  I don’t have to give up Pizza but I might need to eat a light salad for lunch if I am going to have enough calories left at the end of the day to eat Pizza for dinner.  I can have a low calorie dinner and then take the kids out for ice cream as a desert without feeling guilty as long as I track my calories and either meet or stay under my daily goal.  I can enjoy a healthy snack in the evening while I try to unwind, as long as I haven’t eaten too much throughout the day.  With this technique, all of your options are open to you as long as you track and manage what you eat.

With today’s technology, tracking your calories has never been easier.  There are a lot of web sites and a few iphone apps that will let you do it.  The one I use is called MyFitnessPal.  I can update my “food diary” and whatever exercises I have done for the day through their web site or through my iphone.  They both sync together and allow me to plan out my meals as I go through the day.

The biggest challenge for me is my love of good craft beer.  I am not a Bud or Coors guy, I drink craft beer, brewed with quality ingredients from small breweries all over the US as well as overseas.  Unfortunately, craft beer has a lot of calories.  If I want to enjoy a beer or three at the end of the day, I need to eat smart and anticipate those calories before I consume them.  It’s a funny thing but the reality is, my love of craft beer is forcing me to be smart about what I eat throughout the day.  See, beer is good for you.

Getting into Better Shape

As I mentioned earlier, I went through a long period of sitting at a computer and I am just not as strong or toned as I want to be.  What makes it a bit more challenging is that I have two herniated disc’s in my back and if I overdo it, I end up in a lot of pain that lingers for awhile.  I used to jog and that kept me in shape but now that kind of impact is just too much for me.  I actually think that what I did during most of 2010 was a smart plan, I just need to be more consistent with it.  I also want to add more outdoor activities, fun things I can share and enjoy with my wife and kids while still getting exercise.  So, here is my plan for 2011:

  • Workout with dumbbells, push-ups and sit-ups 3 days a week.  I will create a specific plan for Monday, Wednesday and Friday so I know what muscles I should focus on each day.
  • Workout with the Wii Fit for 30 – 45 minutes 2 days a week.  On Tuesday’s and Thursday’s I will focus mostly on aerobics and cardiovascular exercises on the Wii.
  • Do my back stretches and back exercises every day.  It only takes 15 – 20 minutes and it’s an area I really need to focus on
  • On the weekends, I will either go for a good walk with my wife and kids or go on a bike ride.  My bike needs some work and my wife doesn’t have a bike but I am going to get my bike back to working order and get a bike for my wife so we can do this together.

Most Important Part of My Plan!

I told my wife about my plan and she jumped all over it.  It’s easy and doesn’t require us to give up a lot as long as we plan and are smart about what we are putting into our bodies.   We are going to tackle this New Years resolution together and there is nothing I can’t do when I have the support of my wife behind me!

Are you trying to loose weight or have lost weight in the past? What strategies do you use?

Get Fit in the New Year without Spending a Fortune

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Fitness tips on a budget

Image from Pixabay

It’s the New Year again! Are you making any resolutions?

Some of the most popular ones are to:

  • Get organized
  • Try new things
  • Manage time better
  • Reduce debt
  • Lose weight and get fit

If the last two items are on your resolution list, then this post is for you.

Back in October I wrote a post titled Wanted: Motivation to Run. I explained how I have been terribly lazy as far as exercise concerned and I was thinking that if I could get into running, that would be a really great. However, I also confessed that I cannot stand running. Shortly after that post was published my cousin called to check-in with me to see how the running was going. Well, I hadn’t started yet.

Then a friend of mine who does run – and is training for a 1/2 marathon – read my post and invited me to run with her. As much as I wanted to, I just thought I might be out of my league running with someone who loves to run. Long story short, after a month long stint of doing yoga and the Wii Fit, I fell back into my old habit of not exercising but I know I need to find a way to get active and stick to it! So, even though I’m not big on New Year’s Resolutions I am going to give them a try this year — and one of the resolutions I am going to make is to lose a little weight and get fit.

I am really ready to get back into shape but I’m also trying to reduce debt, so I’m not ready to fork out the money for a gym membership just yet. It’s not that I don’t think they are worth the money, I just want to make sure that I have the time and motivation to take full advantage of everything a gym has to offer. So I decided to do some research to see what weight loss programs and exercise options are available that will motivate me, fit with my lifestyle and won’t cost a fortune.

Find Free Support

I was able to locate several free weight loss plans:

FitClick.com
Spark People (which I signed up for just to see what it was)
Biggest Loser League

I didn’t join all of these of course but they all say that they provide free recipes, meal plans, workout plans, calorie counts, community support and so much more. These types of websites can be highly motivating for many folks. I decided to check out Spark People and see how that one works for me. I’ll let you know what I think about it. The great thing is – since it’s free – if I don’t like it I can try one of the dozens of other free programs.

Keep Track of What You Eat

If you have a smartphone this can be pretty easy. All you need to do is find a calorie tracker app (there are a lot of free ones out there) and you are all set. This is a way not only to keep track of what you are putting into your body but you also find out how many calories you are consuming. It has been shown that simply writing down what you eat can help you lose weight.

Often times we (and by this I mean me) just eat mindlessly; while watching television, working on the computer, or snacking because we are bored. If you have to write down what you eat, you might think twice about picking up that brownie. I downloaded the diet and calorie counter through Spark People. It was free and I have already calculated my breakfast. I was very surprised that the banana I had was 207 calories! I am not trying to diet or anything now, I am simply keeping track of my diet and exercise so I know what I need to work on.

If you don’t have a smartphone you can keep track via your computer or just keep a notebook handy write down what you eat and figure out your calories at the end of the day. You can find calorie information on the web fairly easy or in a book.

Get Walking

This is a totally free good for you excercise plan. The only thing it may cost you is a good pair of walking shoes. The most simple thing for any of us to do is to just get walking. It takes a lot to get me out the door but once I’m outside (as long as it isn’t raining or freezing) I really enjoy myself. I just need to myself go!

(Via Amazon.com Only $7.99 at the time of posting)

Workout at Home

The thing with working out at home is that you can fit excercise into your schedule pretty easily. You just have to pick your program and pick your time. There are as lot of great DVDs out there that can help you get a workout and if you don’t think you can get a good workout at home, you are wrong. I have the Biggest Loser Weight Loss Yoga DVD and it really kicks my booty.

Eat Healthy

Sometimes folks think that eating healthy means spending a lot to do so — not true though. If you are couponing, purchasing fruit and veggies in season and you cut way back on eating out, you can eat right and even save money! Check out my post 10 Ways to Save on Your Grocery Bill these are tips that you can use in addition to couponing — or if you aren’t into coupons using these tips on their own will still help you save.

I’ll keep you posted on my progress and I would LOVE to hear some of your New Year’s Resolutions as well. If you are making a New Year’s resolution you may want to check aead my post from last year Tips for making your NewYear’s Relsolution Stick.

Good Luck and Happy New Year!!!

Are you trying to get fit next year? What is your plan?