Rethinking Exercise, part 1 (Time & Attitude)

Jill thinks about exercise a lot. But in the past three years, life has become very chaotic. A husband, a house, babies and a lots of time holding children... She used to work out for an hour, but finding an hour to workout now?!? Seems impossible.

Jack would like to get fit too. But he's awfully busy. Family obligations extending outside of his immediate family and a pressing career makes it difficult to prioritize time away from home. And when he does have me-time, the last thing he wants to do is break a sweat. (He does enough of that at corporate meetings.)

Okay... Jack and Jill are fictional people! But I think it's easy to relate. Life is hectic. It's hectic for the college student working to pay herself through college. It's hard for the new mom who's still transitioning to care-giver and it's hard for the single, ambitious men and women working hard to build businesses, careers and give back to the community.

But what separates the people who find time for exercise from the people who don't?

Simply put--attitude.

Here are 6 great attitudes to beat out excuses...

Yes, I'm busy, but I need to care for my body because I value my body and balance.

Yes, I'd like to spend valuable time building relationships, but I will be more available and re-energized if I take care of myself.

Yes, I can't get through all my workout today, but I will do part of it.

Yes, I've fallen off the band wagon, but I'm not giving up.

Yes, I can workout where ever I am--the whole world is a gym. (Even the office!)

Yes, I may not look like an athlete, but I am an athlete.

Yes, I don't feel like exercising, but I will! I know in the end, I'll feel better for it!

A lot of people think that if they could afford a personal trainer, everything would fall into place. I'm going to share a piece of truth that is not good for business. YOU don't need a personal trainer. (I mean, sure, I can help, but...) What any Jack or Jill needs is simply this: attitude and action.

Get into action today. It may seem like a futile effort to do just 10 minutes of exercise, but 10 minutes is 10 minutes. Just as gaining weight at half a pound a week can make a big difference in weight gain. 10 minutes of activity a day can make a difference--especially if you choose to pair your new routine with conscience eating.

It's like saving money. If you have the attitude that $5 a week isn't a large enough sum to put on the side--and anything over that is hard to come by--then most likely, you won't ever have that nest egg you wish you'd have.

Rethink your idea of exercise and do what you can as often as you can.

Need some help for getting ideas on how to incorporate exercise into your busy life? Let us know, we'd love to help. E-mail us today!

THE I-CAN'T CHALLENGE

An I-can't attitude suffocates! So! I'm incorporating a mental exercise in today's newsletter... It's taken from a book on organization, but it works with anything, including eating healthier, finding time for exercise and transforming castles in the air into real-life castles.

1) Write on a piece of paper what you can't do.
Example: I can't exercise because I can't find the time.

2.) Replace the I can't to I don't.
Example: I don't exercise because I don't find the time.

3.) Replace don't with won't.
Example: I won't exercise because I won't find the time.

4.) Replace I won't with I can.
Example: I can exercise because I can find the time.

This is a pretty simple exercise, but how many times do we tell ourselves that we "can't" do something when really we can?!? We just need to face the fear behind "I can't" and build determination.

BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.

This month's spotlight? THE TRICEPS!

Everybody likes a firm bicep, but what about the back of the arm, the tricep? Here's a prescription for a jiggle-free wave or for the more ambitious--rippled waves!

My big 3 for the triceps are: TRICEP KICKBACKS, DIPS, ONE-ARM DUMBBELL TRICEPS EXTENSIONS

I like to work my triceps with my back. But of course, what-you-work-when depends on your training style and whose personal professional opinion you value most.

FEATURED RECIPE

Citrus-Fresh Bean Salad

What a fresh way to fuel! This fiber-packed salad has all kinds of benefits--high in iron, high in protein and all kinds of yummy antioxidants!

Ingredients
15 oz of cooked black beans
8 oz of cooked garbanzo beans (chick peas)
1 medium bell pepper, diced (orange or yellow for great color appeal)
1 pint grape tomatoes, halved
1 large ripe avocado
1/4 c onion
1 tablespoon lemon, freshly squeezed
1 tablespoon of extra virgin olive oil

Directions

1. Rinse beans and place in salad bowl.

2. Add diced peppers, halved tomatoes, diced onion and sliced avocado.

3. Squeeze half a lemon or add 1 tablespoon of lemon juice.

4. Add olive oil and desired seasonings--we like just a dash of sea salt and ground black pepper.

5. Toss and enjoy.


Serving Size 110.5g or 3.9 oz
Amount Per Serving
Calories 235
Calories from Fat 48
Total Fat 5.3g
Saturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg
*Sodium 9mg
Total Carbohydrates 36.9g
Dietary Fiber 10.4g
Sugars 4.1g
Protein 12.0g
Vitamin A 11% Vitamin C 32%
Calcium 7% Iron 18%
^ Based on a 2000 calorie diet
*Does not account for added seasonings.

Fast Fitness-Related Weight-loss Tips

Boualem's Fit 'N Healthy Times, May Newsletter

Many weight-loss exercisers keep a predictable workout program, light to moderate cardio for extended periods with a strength training regimen once or twice a week, light weights, many repetitions, as for muscular endurance.

Is there anything wrong with this?

Not at all. For the sedentary beginner, it’s a great start. However, if you want faster results--body transforming results, it’s time to challenge your body. Don't be afraid of the "sugar-burning" zone!


Here are a few fat-burning challenges:

1.) For runners: change the focus from endurance or distance to speed and time. Throw in a few sprints. It's a great workout for your abs and lungs!

2.) For cardio machine addicts: be realistic about the intensity of your workout.

Did you know that a moderate level on a stationary bike is when you’re at about 150 watts? For stationary rowing, 150 watts is a vigorous intensity. Brisk walking is 4.0 mph.

If you can easily converse with the next person on the elliptical or if you're breezily breezing through a favorite magazine, it's time to bring the focus back to where it should be--exercise!

3.) For bodybuilders: if you’re stuck with the same routine and the same weight, it’s time for change--even if ever so slight. Sometimes it’s simply switching hand positions or barbells to dumbbells. For others, it may be time to recruit a safe spotter. Sometimes you have to really push for change.

4.) For weight loss strength training… Yes, the prescribed repetitions for weight loss is light and long. But, I swear that faster results come with heavier, shorter repetitions. Just try 10 heavier repetitions for 6 weeks. Give your body a change. Despite the commonly held belief amongst women, nobody turns into a bodybuilder that easily!

5.) For real fat trimming tricks: do a variety of cardiovascular challenges. Don’t stick with one thing unless you’re training for a particular sport. Mix it up. It keeps your body constantly responding.

6.) For walkers, you can get a better result from walking by paying attention to every step. Suck the gut in and keep the stomach muscles engaged--this doesn't just help work the abdominal muscles but will help keep your posture. Also, chest out; shoulders back--feel the bottom squeeze with each heel strike. Save strolling for dates.

7.) For anyone with only one cardio option--like a cardio machine. You can still change it up. If you use a cardio machine, they have a variety of programs and levels. Use them. If you're walking around the dining room table, throw in some interval plyometrics work.

8.) Video and TV exerciser? Don't stick with one dvd for 12 months straight. Instead, try sampling another workout dvd every 4 weeks, preferably increasing the intensity and moving from beginner to intermediate or to intermediate to advanced.

Change isn't easy. But good changes make good results!

BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.


This month's spotlight? THE BICEPS!

(Why? Because I often prescribe chest and biceps exercises on the same day. Most chest exercises also work the triceps, the opposing muscle group of the biceps.)

The 3 basic movements for strong biceps are these: Alternating Bicep Curls, Barbell Curls and Hammer Curls

TIPS FOR BICEP CURLS: Remember to raise the elbow at the point your biceps are contracted. This engages the front shoulder muscles.

TIPS FOR BARBELL CURLS: If you have wrist problems and have the option of using an ezbar instead of a straight barbell, do so. (It's a bar with four "bumps" in between the weighted ends.) Also, wide grip and narrow grip variation works different parts of the muscles.

Fat & Weight-loss Truths

Fat is an essential nutrient. It cannot be taken out of the diet. In fact, our diet, according to the Institute of Medicine, should consist of 20-35% of fat. The problem is that most of us exceed the recommended amount.

If you're trying to lose weight or cut body fat, shoot for no more than 20% of your calories to be from healthy fats.

What is healthy fat? Unsaturated fat that has not been hydrogenated, often from plant sources, monounsaturated and polyunsaturated. Canola, flax seed and olive oil are our favorites, along with oils from fish and nuts.

How do you calculate 20%?

A.) You have to have an approximate idea of how many calories you need. (Try nutritiondata.com for a daily needs caloric calculator.)

B.) Once you have an approximate number, let's say it is 1800 calories a day. Multiply 1800 (or whatever your number is) by .2. Our example result is 360 calories.

C.) For some, counting grams is easier than calories. If so... Divide the number of fat calories by the amount of calories in just one gram--9. (Example: 360 divided by 9 = 40 grams)

FEATURED HEALTHY RECIPE

Spicy Mustard Slaw

Mayo-free cabbage salad is refreshingly tangy and a little bit spicy. Great source for vitamins C and A and high in fiber. Low in saturated fat--no cholesterol!

1 head of cabbage
1 medium cucumber
1/2 lb Carrots
1/2 c white vinegar
2 T canola oil
1/4 t. pepper
2 T. mustard
2 T. sugar
1/4 t. hot cayenne pepper
Pinch of salt

1.) Clean produce and run through a food processor. Place in large bowl.

2.) In a small bowl mix vinegar, oil, spices, sugar and mustard.

3.) Whisk briskly and pour over vegetables.

4.) Mix again to disperse dressing evenly. Serve or refrigerate.

Note: Flavor is best when the slaw has a chance to marinate in the dressing!

SERVING SIZE: 4.2 ounces

Nutrition data: 66 calories per serving, calories from fat, 27
Total fat: 3 g, saturated fat: 0.2 g
Sodium: 37 mg
Total carbohydrates: 9.1 g, dietary fiber 2.4 g, sugars 5.5 g
Protein: 1.6 g
Vitamin A 65%
Vitamin C 40%
Calcium 4%
Iron 3%