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How much exercise do you really need?

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How Much Exercise Do You Really Need to Get in Shape?

 

How much exercise do you *actually* need to get in shape?

 

Twenty minutes three times per week? Half-hour per day?

 

And how much is too much?

Do you need to sweat it out for an hour or more every day?

 

Let’s go over the (sometimes) mysterious amount of exercise that is ideal. Ideal for your health and wellness. Ideal for getting into shape.

 

Starting with the minimum.

 

The ACSM (American College of Sports Medicine) recommends 150 minutes of moderate exercise per week minimum, but if you are not exercising, that may be too much to begin with.

 

WHAT’S THE MINIMUM AMOUNT OF EXERCISE?

 

Of course, you’re going to have to start from where you are right now. If you’re not already exercising regularly, there is no need to go overboard. In fact, trying too much too soon may derail your motivation, and become a reason you just throw in the towel. Before you start any exercise program, you should check with your healthcare professional to determine what your level of exercise should be and if you are able to participate in the activity you choose.

 

So, let’s say you’re not that active (yet). What if I were to recommend “ten to twenty minutes every other day at a level you think you can do?” How does that sound as a starting point?

 

Pretty do-able, I’d say!

 

If you’re not training for a competition, you can absolutely get into great shape starting with this plan.

 

The time is going to pass anyway, so when the next season comes around wouldn’t you want to be proud of your improved strength and fitness?

 

Yes, I thought so!

HOW TO DESIGN YOUR EXERCISE PLAN

 

Now, there isn’t one answer for everyone. The main rule is to begin with where you are. Take note of your fitness level and your goals and increase and improve slowly. There really is no quick fix (at least no quick fix that will give you lasting long-term results).

 

Always consider what is reasonably sustainable for you, based on:

 

  • What is your long-term fitness goal?
  • What else is going on in your life (i.e. how much time do you really have)?
  • What is your current state of fitness?
  • Where can you fit it into your day?
  • Do you need to break it into more than one session per day?
  • What time of day are you more likely to accomplish your activity?
  • Would a few minutes to start your day with exercise work better or could you fit in some time during lunch?

 

But don’t stop there!

As you create a sustainable exercise habit, it will start getting easier. So, don’t forget to make it a bit more challenging as you go. Every week do something to push yourself a bit farther than you were before. If you’re strength training, do another repetition or grab the next heavier weight. If you’re doing cardio, go a bit longer, farther, and/or faster.

 

A great motivational tool is to log your workouts. A simple notepad or workbook (or app) will do! Just enter your reps, sets, and/or times each time you workout. This will not only help you to keep motivated to continue, but it will also help you see where you can squeeze in that extra challenge as you progress. Put your workouts on your calendar as an appointment so you take it seriously. Check it off as you complete your workout. Set a goal for 2-3 times per week to get you started.

After several weeks you can stop and evaluate. Keep going the way you are, ramp it up, or change it completely. Eventually, you will find yourself getting stronger, and more fit!

 

DON’T FORGET YOUR NUTRITION

 

While exercise is very, very good for your health, wellness and longevity, it’s not the only thing to consider. What you eat is going to have as big, or bigger, impact on your shape.

 

Some of my favorite super-simple tips that give you the biggest “bang for your buck” are:

 

  • Eat more veggies
  • Swap the soda for water with fruit
  • Cut your treats and sweets in half (and hide half) before indulging
  • Reduce the serving size of your main meals (try using a smaller plate)
  • Eat slower and savor it more by chewing each bite of food more thoroughly
  • Carry around healthy (unsweetened fiber-rich) snacks like nuts, fruit and berries

 

KEY TAKEAWAYS

 

You don’t need to exercise like crazy to get into shape. I promise! But you do need to do the following:

 

  • Start from where you are, and don’t go overboard.
  • If you’re a beginner, that means 10 – 20 minutes every other day at an easy level.
  • Put it on your calendar like all the other important items you need to do.
  • Log your workout progress to track improvements and keep motivated.
  • Slowly increase the difficulty every week as you get stronger and fitter.
  • Don’t forget to eat your veggies, reduce your serving sizes (especially treats) and carry around healthy snacks.
  • Talk with your doctor before beginning any new exercise or nutrition program.
  • Make an appointment to chat with me (your health coach) on how I can support you getting into shape.

 

Let me know how will you start to be active or add to your activity.

REFERENCES

 

http://www.precisionnutrition.com/minimal-exercise

 

 

How to Eat Healthy While Traveling

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Traveling soon? Perhaps a long-awaited vacation? Business trip? Something completely different?

Travel and still eat well
Eating well while traveling

No matter where you’re going, you’re probably going to appreciate some quick and easy healthy food ideas. These can help you stay on track and help you bring, and find real food. While these tips can all be used right here at home, this is extra-important when you’re traveling. Traveling can throw your regular healthy habits off when you’re skipping time zones or even just being in a different place.

As a health coach, I have such a sense of pride when my clients skip junky convenience foods. Let me give you some great strategies that can help you do this while you’re “on the road.”

Pro Tip: When booking your hotel room, ask if you can have one with a mini-fridge. This will help you store some of your healthy snacks and groceries while you’re there.

BRINGING YOUR OWN HEALTHY SNACKS

Well, this is important because not only will it keep you from becoming a “hangry junk-seeker,” but it can also hold you off until you’re able to stop at a proper grocery store for say…actual real food!

pack some veggies and protein
Lots of snacks to help stay on track

Here are a bunch of my favorite on-the-go snacks to have on hand in your bag and/or cooler:

If you’re going to have a cooler, or eat them within a couple of hours, try fresh fruit or boiled eggs (don’t forget the ice packs).

Unsalted nuts and seeds (I love walnuts, sunflower seeds, and pumpkin seeds myself).

Dried or even freeze-dried fruit without added sugar.

Kind Bars or Organic Bars of your choice.

Sliced veggies (carrots, celery, cucumber, broccoli, etc.) with a dip (hummus, guacamole, salad dressing, etc.). You can even buy single-serving packs at Costco.

Find good quality protein bars, or make your own before heading out.

Good quality granola cereal

Savory snacks like roasted chickpeas.

High-quality protein powder to make your own smoothies (I like Sun Warrior or Organifi).

Be sure to also pack a mini blender, like a Magic Bullet, if needed.

And don’t forget your drinks. Bring some water with you. If you’re flying, choose water in the airport and on the plane. Or, bring your own empty water bottle.

HOW TO FIND HEALTHY FOOD AT YOUR DESTINATION

Of course, you can always Google your destination and search for grocery stores or healthy restaurants. Many convenience stores now carry some healthier options from whole fruit, to cut fruit, veggies, hard boiled eggs, and more. You don’t have to run through a drive-thru to eat while away. But there are a couple of websites and apps that may be helpful for you.

FindMeGlutenFree – A website that searches for gluten-free restaurants around the US.

HealthyOut – An app that helps you find restaurants that cater to your dietary preferences, be they gluten-free, lactose-free, low-calorie, low-carb, etc.

Food Tripping – Designed for road trips, this app helps you find alternatives to fast food.

KEY TAKEAWAYS

Traveling often comes with unnecessary junk food that can derail your healthy lifestyle. Planning ahead and being prepared can be simple, and help keep your health goals on track even when you’re out and about!

Let me know what your favorite choices are and how you manage to stay on track while traveling. Make it an amazing day!

How to get more fruits and veggies in your diet

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It seems everywhere you turn, health and wellness experts are telling you to eat more fruits and vegetables.

 

You totally get it.

Yes, they’re full, and I mean FULL, of nutrition (vitamins, minerals, antioxidants, fiber, etc.).

 

Yes, people who eat more fruits and vegetables live longer, healthier lives. Not to mention protecting their bodies and minds from just about every chronic disease out there.

 

Yes, eating more vegetables can help you maintain a healthy body weight, and even lose some fat (as long as you don’t bread and fry them, or cover them with cream sauce).

 

Your question is not “Should I eat more fruits and vegetables,” but “How can I actually make his work for me?”

How can I add more fruits and veggies?

Believe me, as a health coach, I have plenty of amazing, creative and delicious ways to help you eat more fruits and veggies.

 

But before we dive in, always start from where you are. If you’re not used to any fruits or veggies, try for just two per day. Build up from there. Don’t get overwhelmed thinking you need to overhaul your entire diet in one day. Wherever you’re at now, I challenge you to increase it by two per day. If you try too much at once, your body will revolt and so will your brain because of the sudden changes. Choose the easiest time of day for you to add them. If it is easier to have some fruit with breakfast and add a salad for lunch, then you have solved the first challenge.

 

Now, let’s dive into my helpful ideas on exactly HOW to add more fruits and vegetables to your diet!

 

SNEAK THEM INTO OTHER DISHES

 

OK, this one may be, shall we say, “sneaky,” but I’m all about your health, so hear me out. I do these still, even though most of my kids are older. Just ask my oldest about the homemade spaghetti sauce that they couldn’t tell was loaded with veggies.

 

Some dishes are super-easy to enhance with a bit of strategically placed produce. What do you think of these ideas?

 

  • Add ½ apple, a small handful of spinach, or extra berries into your smoothie.
  • Dice or shred up an extra bit of carrot, broccoli, zucchini or pepper into your soup.
  • Love sandwiches? Why not add an extra slice of tomato, lettuce or cucumber to it?
  • How about chicken, tuna, or salmon salad? Dice up a stalk of celery and throw it in.
  • Love to bake? How about substituting ¼ cup of unsweetened applesauce for 1/4 cup of sugar?
  • Used to having a small salad? Why not try a larger one?
  • Making tomato sauce? Add in some extra mushrooms or peppers.
  • Steam some carrots, spinach, squash, or other veggies to puree and add to that spaghetti sauce.
  • Zucchini bread with some added shredded carrots bring in more color and nutrition.
  • Morning Glory Muffins filled with shredded carrots.
  • Saute peppers, onions, and spinach to add to your morning eggs.

 

MAKE THEM TASTE MORE DELICIOUS WITH A MEAL

 

  • Steam some frozen broccoli or green beans and add a touch of olive oil and your favorite herb or spice.
  • Use veggies as your sandwich “bread” by making a lettuce wrap.
  • Don’t be afraid to spice them up! Try sauteing them for 10 minutes with a drizzle of oil and flavor them with pepper, garlic, ginger or cumin.
  • Roast some of your favorites with balsamic vinegar or olive oil and herbs

Here is a great infographic that gives you some ideas of herbs and seasonings to increase the flavor.
https://visual.ly/community/infographic/guide-flavoring-fresh-herbs

OPTING FOR THEM AS SNACKS

  • Why not throw a banana, apple or a couple of clementines into your lunch bag?
  • Ditch the chips and dip – Instead try some carrot, celery, broccoli, cucumber or cauliflower with a dip like hummus, guacamole, or even your favorite salad dressing?
  • Love sweetened yogurt? Buy plain, and immerse it with fresh or frozen berries.
  • Make an afternoon smoothie with berries, spinach, and a banana
  • Make a fruit and veggie popsicle
  • Fruit and veggie mini muffins

 

YOUR CHALLENGE

 

Take two of these suggestions and try them tomorrow. Just add two more fruits and veggies to the number you’re at today. Two more.

 

And if you’re not an instant fan, well, try again. Research shows that sometimes it takes our taste buds several tries before actually beginning to like a new flavor. Try it; you might just find some new faves.

 

You can do it.

 

What two fruits or veggies will you add? Let me know your favorite ideas in the comments below.

REFERENCES

 

http://www.precisionnutrition.com/dont-like-vegetables

 

http://www.precisionnutrition.com/all-about-fruits-vegetables

What is Mindfulness?

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Have you ever wondered what mindfulness is? What do you do with it? Will it work for me? According to mindfulness.org, “it suggests that the mind is fully attending to what is happening, to what you’re doing, to the space you’re moving through.”

 

We often get so caught up in all of the activities that we need to do or accomplish that we often don’t take the time to slow down. We get busy and don’t listen to when our body says we are hungry or tired or needs a break. By the time we realize it, we are starving, grabbing the nearest food available without thought to its nutritional value or how it might benefit us, let alone enjoy or savor the moment.

 

When we bring in mindfulness- thinking about the here and now- we can encourage different choices. We can be more rational and calm in our decisions. It helps us be aware of what is happening right now.

 

Take a few moments to explore being mindful. Don’t judge what you notice, just pay attention.

 

Here are a few ways in which you can bring mindfulness into your busy life.

 

  1. Coloring pages. When you are focused on coloring, you are choosing to pay attention to your color choices and where they are placed in the picture. The outside distractions go away. If distractions and thoughts surface, notice them, acknowledge them for what they are, but return to coloring. Here is a sample coloring sheet that you can try.
  2. Prayer. Taking time to pray allows you to focus and speak to God. You are able to take time away from what you are doing.
  3. Meditation. Having a time where you  just quietly sit, noticing the sights, sounds, smells, and what you are feeling in the current moment. Not thinking about the to do list or the disagreement you had with someone.
  4. Mindful Walking. Notice the sounds and smells around you. Look at your surroundings and fully take in what you see. Notice the colors.
  5. Just Breathe. Sit in a quiet place. Just notice your breathing. Breathe in through your nose and out through your mouth. Notice how your chest slowly rises and falls with each breath.
  6. Mindful Listening. When you are in a conversation with someone, focus on what they are saying. Listen to understand, not to have a ready response, but to truly hear what is being said for understanding.
  7. Mindful Music. Find something soothing to listen to. What instruments do you hear? How does it make you feel? Are you feeling anxious or calm? Is it soft or loud?

 

Which of these will you choose to incorporate into your life. What time of the day will you choose to schedule it in? How much time will you indulge yourself in the act of mindfulness? Leave a comment on what you will try. I would love to hear what works for you! Until next time, be well.

Obligatory and Common Sense Disclaimer

The information presented on this site is for educational and informational purposes only. It is not intended to be a substitute for proper diagnosis and treatment by a licensed professional. If you have any questions about whether the information and advice presented on this site is suitable for you, please check with your trusted physician or health care provider. It is your responsibility to discern what information provided is useful for your health and to use this guide in appropriate and common sense ways. I may link to other sites, but I am not responsible for the content on their sites.