Archive for Exercise

What’s Your 2013 Workout Goal?

January 3, 2013 A New You, Anti-Inflammatory Life, Exercise, Nutrition Notes, Raising Healthy Kids, Recipes & Articles, Weight Loss, Workout Fuel No comments

 

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In the kitchen hangs our Runner’s World calendar with a pen tied on for easy access to track workouts.

My 2013 Workout Goal is to run 1000 miles. What’s your goal? Everyone should have one.

My Dad observed that there were a lot of people out at the park on New Year’s Day. He said every year he sees lots of people running, walking, and playing tennis on Jan 1, but as the year progresses the people stop showing up. If you are a regular exerciser, you’ve probably seen the same thing happen at your gym or running path. Whether you are the committed one or the one trying to stick with your workout routine, you need a goal.

Ideas for Your 2013 Workout Goal

While I was running yesterday, I thought of some cool ideas for your workout goal. Modify one of these to make it your own or come up with your own inspired goal.

  • 50 different trails (walk, run, mountain bike, whatever-but 50 different trails!)
  • 150 total workouts
  • 3,500,000 steps
  • Do a pull up unassisted or do 5 standing single leg squats or do 50 push ups without stopping
  • Identify a specific number of birds or plants while hiking
  • Swim 100 miles
  • Become proficient at tennis
  • Get a wall map, track your miles, put a pin for each run and run to India…I’m don’t know how many miles that is, but I think this would be a cool way of tracking mileage

Be Realistic

I had the goal to run 1000 miles a few years ago and accomplished it, so I know I can do it. Why am I not increasing my target? Well, now I have two kids and two jobs, so running MORE than 1000 miles this year is not all attainable! Also when I did it before, I had run a marathon and probably a half marathon too. With no plans for a full marathon in 2013, I know I’ll have to run consistently more than I currently am. 3 mile runs will now need to become 4-5 mile runs and I’ll have to be sure to do a longer 6+ mile run every week. Perfect! I can do that! This is just what I need to take it up a notch from where I currently am without setting myself up for disappointment.

Think your goal through and contemplate what it will take to reach your goal. Challenge yourself without setting your goal too high. You want to reach just enough to be inspired, but not so far that you fall.

If you are new to exercise, set a goal for the next 3 months rather than for the entire year, and evaluate your goal quarterly. Your goal could be related to mileage, minutes of exercise, or days that you exercised. I recommend that new exercisers work out every other day, so your goal could be 45 workouts before March 30.

Track It

Monitoring is essential. Track your progress in a very visible place so that you see your progression toward your goal on a daily basis. I like to write my miles on my wall calendar. My husband uses Strava. Whatever you do, make it accessible and easy to use.

If you begin to realize that your goal is not achievable, modify it, don’t abandon it! Review your progress every three months and adjust or revise your target if you need to.

Get Inspired!

What should your goal be? You could conquer your first half or full marathon. You could try a triathlon. You could learn to dance the tango. Indulge your passions and start birding! Whatever you do, make it something you enjoy. Don’t stop looking for a physical activity until you find one that you like.

I remember running the last 6 miles of my 1000 mile goal on a hotel treadmill. We were in Idaho for my cousin’s wedding and it was super snowy outside, so my sister and I ran in the hotel mini-gym. 6 miles is a decent run for me, and on a crummy hotel treadmill, and while on vacation? It took passion and dedication to to make me run those last miles. Plus my Sissy was with me and that makes everything easier. Which brings up another important point, my family knew about and supported my goal. The hour that I needed to reach my goal wasn’t looked down upon or complained about.

Be Flexible

Because I enjoy cycling, swimming and lifting weights in addition to running, I need to make my goal flexible. The last time I ran 1000 miles I literally didn’t do much else for exercise other than run. I don’t want this goal to detract from riding my bike or lifting weights to protect my bones. So, I will have to make my method of counting miles flexible. I am not willing to let go of the idea of 1000 miles, so I want to convert my other activities into miles. There is not a “right way” of doing this, I’m just making it up; the only person it has to make sense to is me. Here’s how I’ll do it:

  • 1 mile run = 1 mile
  • 4 miles on bike = 1 mile (I’ll adjust if I need to when I get back on the bike)
  • Full body strength workout = 3 miles
  • Shorter strength workout = 1 mile
  • 10 minutes any other activity = 1 mile

You can count just about anything. What counts to you?

 

Gifts to Get ‘Em Moving

December 19, 2011 Exercise, Recipes & Articles No comments

Check me out!  Here’s a link to Smart Choices live news segment on Gifts That Get ‘Em Moving.

http://www.kvoa.com/news/smart-choices-gifts-for-the-fitness-lover-on-your-list/

Hey Ladies, Get the Support You Need

December 14, 2011 Exercise, Healthy Gifts, Recipes & Articles No comments

Another barrier to exercise that I commonly I hear from clients, is related to undergarments.  That’s right-sports bras that don’t fit and don’t do what they are supposed to do.  A sports bra is supposed to be comfortable and supportive, allowing you to move freely.  A sports bra should not cut off your circulation or limit your ability to breathe, and you should not requite two bras to get the support you desire.

If any of this is resonating with you, please visit Fleet Feet for a sports bra fitting.  Fleet Feet is super-unique in its commitment to being the premier resource for sports bras.  They carry the largest variety of sports bras and apply their FITLOSOPHY to fitting bras as well as shoes.  Fleet Feet takes the time necessary to find a sports bra that truly fits your body and allows you to exercise as you please, whether it’s running, jumping jacks, playing double dutch, twirling in circles, dancing, or whatever else you can dream up.  You are no longer limited by ill-fitting, non-supportive sports bras.

This may seem like a frivolous thing to those who have not struggled with finding a bra that properly fits. But trust me, I have had clients nearly come to tears when they learn of this service.  If you know someone who may benefit from a sports bra fitting, give them a gift card to Fleet Feet.  You don’t know how liberated they will feel.

Workout in the comfort of your own home

December 12, 2011 Exercise, Healthy Gifts, Recipes & Articles 4 comments

Strength training is essential for a strong body, bones and mind. Doing a full-body workout twice a week is the recommendation for general health and fitness.  It doesn’t take long to strengthen the major muscle groups of your body, 15-20 minutes can get it done, and the pay-off is huge.

What motivates you to lift weights?

The strongest motivator for me to lift weights is strengthening my bones.  When I was in college I did a bone density scan and found out that I had osteopenia (low bone density).  After I had baby Sara, my bone density dropped even more and I was diagnosed with osteoporosis.  When I learned about my “bad” bones, I started lifting weights to protect my bones and I started looking for the cause of my poor bone density. Ultimately, I found out that I have celiac disease.  Not only does uncontrolled celiac disease cause nutrient malabsoprtion, it may also trigger an autoimmune attack on bones.  So now, to boost my bone density I stick to my gluten-free diet and lift weights twice a week.

My bones are what keep me from veering too far away from weight lifting, but it’s the sense of strength and empowerment that makes me really enjoy weight workouts.  I see it in clients too; many people find that lifting weights not only lifts their spirits, but it boosts their body image as well.  

What’s preventing you from doing regular strength training workouts?

Feeling uncomfortable in a gym setting is the most common barrier I hear from my clients.  For those of you that are comfortable in a gym, get there, do it and stay strong.  But if you aren’t getting to the gym, either because you don’t like the gym or because your schedule prevents it, get yourself set-up to lift weights at home.

While you can go to great lengths and detail for your home workout facility, here is the basic equipment you need, with links to Perform Better, an excellent online resource.

  • A yoga mat to lay on (and use for yoga), although if you have carpeting, a towel to lay on the floor will do
  • A few sets of dumbbells and possibly a rack to store them on
  • A stability ball

The next barrier that I often hear, is not knowing how to lift weights safely and effectively.  A few personal training sessions is a super-healthy holiday gift for people new to weight lifting as it is very hard for some people to make this kind of investment in themselves.  Look for someone who is well credentialed and trained in Functional Movement.

Here are some good books and links to online resources for self-learners to find out more about weight training:

Happy lifting!  It’s worth it!

Do You Move Enough?

December 10, 2011 Exercise, Healthy Gifts, Recipes & Articles One comment

Since I returned to work from maternity leave about two months ago, I have been adjusting to a new workout routine.  My loved workouts with the girls in the stroller aren’t possible when I work at 8 am.  I need to workout in the morning before work and I have about 30-45 minutes to squeeze in a workout before the kiddos wake up.  So I am committed to 5 am workouts and my preferred mode of exercise is running.

Then it got dark. And cold. The cold isn’t as bothersome as the darkness; running should be relaxing, not scary.  I kept thinking some crazy person was going to jump out of a dark ally and get me!  So three weeks ago I decided that running outside in the dark simply wasn’t worth it.

For the past three weeks I’ve been thinking, “What can I do, at home, for a good workout?”  I have been piecing it together with a few workout DVD’s and I have maintained my strength training routine with our home-gym equipment.  I am proud of my weight lifting; I haven’t been this consistent in years.  Since Dena was born 5 months ago, I have been doing two weight workouts each week, which is really good for me.  But without running, I am missing a good cardio workout.

Then I saw a new pedometer that I wanted to check out as a healthy holiday gift for my KVOA news show.  Wow, what a  wake up call!

Striiv is a nifty little device that does more than traditional pedometers. It has a touch screen, a built-in interactive game and the ability make donations that will provide clean water to families in South America, polio vaccines, and help save the rainforest, based on the steps you take each day.

A pedometer is a little device that you stick on your waistband and it counts every step that you take. I recommend them as a way to monitor your physical activity and to help motivate you to move more. The goal is to take 10,000 steps per day to reach a level of physical activity that minimizes the negative health effects of a sedentary lifestyle that lead to heart disease, cancer, diabetes, depression, Alzheimer’s, etc.

I consider myself an active person, so I was really started by the numbers I saw on the pedometer.  Here they are:

  • Monday, 1,343 steps
  • Tuesday, 4,556 steps
  • Wednesday, 8,273 steps
  • Thursday, 5,552 steps

I have a sedentary job, talking with people about food, nutrition, exercise, mood, and health.  There’s not a lot of moving around when I have a full day of nutrition and food counseling–but I can’t believe how few steps I had on Monday! Tuesday and Wednesday I had some unusual activity at the UofA, organizing our Instructioal Kitchen and touring the Student Union restautrants to improve gluten-free otpions.  And even on those days, I was still below the goal of 10,000 steps.  I was still lifting weights and trying home DVD workouts and I still didn’t reach the goal.

What gives? Is 10,000 steps unachievable? No, it’s not, but I realize now that it takes more than 20 minutes of exercise to make up for the fact that I sit the rest of the day.  I have to figure out how to incorporate more exercise into the wee hours of the morning.

Using Stiiv has reinforced two facts:

1.  Monitoring exercise is essential.  I was really surprised that I have so few steps in my day.  I thought I’d be much closer to 10,000 steps in my everyday life and that other exercise would push me way over the target.  Now I have hard data showing me that I need to move more during my day and that I simply must exercise more during the week.

2.  Focus on your exercise routine, figure out how to get it done and do it.  I’ve been mulling over what to with my exercise routine for three weeks and that’s long enough.  Wearing the pedometer stimulated an overdue conversation with my husband that made me really think about what I need.  To figure out what you need, answer these questions?

  • What kind of exercise do I want to do?
  • When can I exercise? What days of the week? How much time do I have? What’s my “back-up” plan if that doesn’t work?
  • Why is exercise important to me?

To accomplish my exercise goals, I need to find a workout that I can do at home that serves as an alternative to running on workdays.  This is my mission for this weekend:

I am looking for recommendations for DVD’s or other modes of home-exercise.  What do you like? Any favorite workout programs that you can do at home?

What the pedometer has done for me is reinforce how important it is to have planned exercise every day.  I can’t let the weather and darkness stand in my way, and I can’t keep putting it off!  If I can’t do what I normally do, such as running, then I have to find a suitable alternative. And quickly too…seriously, less than 1,500 steps?? I still can’t believe it!