Thursday, December 23, 2010
My dear friend Autumn of Space for Living, shared this video with me.
Jorge Cruise of the belly fat cure diet shares a tip from Dr. Oz that is totally do-able!
And if you're inspired to hear more about the Belly Fat Cure after watching this video; Jorge Cruise is sharing tons o' tips on his website.
P.S. Guess what? This is my 100th post! Hooray!!! And in honor of that, let's open this up. It's meant so much to share this journey with you all and since I'm feeling a dose of brave...I'm down to keep on sharing.
Thursday, December 9, 2010
Tonight she spoke candidly about her relationship with her friends (her contemplating captured in the pic below); with her partner and with her show. It was truly inspiring. She also spoke about her relationship with food and with her weight.
I loved this. She said, overeating is about, "being out of balance and about being disconnected."
She says she will never diet again. She talks about her relationship with herself and knowing that "herself" is more than the size of her thighs.
So inspired by that reminder. Overeating is about being out of balance and disconnected. Out of balance... and disconnected....
I'm going to keep mulling that over. And continuing to seek balance and connection.
Wednesday, December 8, 2010
I'm honored and delighted to be a guest poster this week. I shared part of my de-cluttering adventures, specifically the area where I keep my inbox and active files.
It had gotten out of control and since this shelf is in my bedroom, it meant waking up to clutter!
But after a quick clearing the deck it became a totally workable space.
Head on over and check out her blog and even submit some of your own works in progress!
For me it's not a fitness blog. There are plenty of those. And it's certainly not a diet blog. (Still avoiding that word with a vengeance). This is more of a space to share the journey of literally losing weight: the pound kind, the clutter kind, the negative emotion kind, the worry kind. And gaining self: being present with a healthy, strong, more confident, safe, loving me!
That's going to take all sorts of steps, not just the kind recordable on a pedometer either. So in case you were wondering why one day I might post about my attempts at healthier eats and another day post a poem or quote I love, that's why. The journey to get healthier is never one track and anytime I've forgotten that and solely focused on my food or exercise I've not made the meaningful changes that I truly want.
Thanks for being a part of the journey!
Monday, December 6, 2010
Here is your mission if you choose to accept it.
Turn up the volume on your computer, click link below and boogie down in your living room like it's Friday night on a crowded dance floor.
I totally forgot about this song but I heard it this morning and it is going to be added to my workout mega mix immediately!
Saturday, December 4, 2010
Friday, December 3, 2010
I have no idea how pedometers work. (I mean the actual technical nitty gritty behind how this little device can tell I've just taken a step).
No matter, because I am officially obsessed with this little gadget.
I've been averaging about 7,000 steps a day (a few thousand less on days when my longest walks are from my bedroom to the kitchen and back).
But since the "goal" (set by whom?) is 10,000 steps per day; I decided to give it a go. I wanted to see if I could incorporate 10,000 steps throughout a day and do it consistently for a week.
So on Monday I decided to make sure I remembered to wear my pedometer all day long. I took a few walks around my neighborhood throughout the day, getting the mail, moving my car, etc and sure enough by the end of the day I had 10,199 steps! Whoo!
On Tuesday I was out walking the pooches and so I got to 10,000 and then some!
I continued the trend for Wednesday, Thursday and Friday! I love it!
The beginning of the week I was running more errands and being more active, but I found that at the end of the week I definitely had to work harder at getting to the 10,000 mark. I took an extra lap around the block, went for a mini walk while I was on the telephone, and I also took the doggies on an extra long walk (which they certainly appreciated).
On Thursday I was walking with a friend and she got into it too. As our walk wound down she asked what number I'd reached. I was at about 7,000 and she said, okay, let's keep walking then! She even cheered for me when I hit 10,000!
Even though it's not a substitute for the focused exercise sessions I'm hoping to incorporate into my day; I have to believe that these steps add up and they definitely count!
Thursday, December 2, 2010
If you could tell your 25-year-old self one thing, what would it be?
Oh, geez, when I was 45, I was going through a 20-year battle with anorexia and bulimia. I've hit bottom. Food addiction and eating disorders are terrible. You can get booze out of the house. You can get drugs out of the house. But you can't get food out of the house. I suffered from it until I was about 43 or 44 years old.
So, what I would say to my 25-year-old self is: "Jane, sweet, dear, sad girl, can't you see that what you're doing by binging and purging, that you're in search of something? You think you're finding your answer in food but that's not where it is. You have to learn, and open yourself to something beyond yourself." A great Jungian psychologist named Marion Woodman said, "Human beings are like chalices -- if we're empty, we're going to fill the emptiness with addictions." If we can fill the emptiness with spirit, humility and understanding what we're really lacking, then we will no longer be addicts. It happened to me, and it took me a lot longer than 25. But for me, it was exercise.
You can find the rest of the article here.
Photos top: nsb.com, bottom photo: listal.com
Gotta appreciate the Target Cafe (not where I had intended to have lunch) had some really healthy options. Complete with calorie count.
I am NOT on a diet. The mere word summons so many feelings of anxiety that I take great care to avoid it. But I am trying to make some healthier choices. And for me that meant no yummy, gooey, greasy pizza and instead having a turkey sandwich that wound up being filling and a better option for me in the moment.
Wednesday, December 1, 2010
I mean... I think the reasons I would open up the blog are:
1) I want to share this journey of getting healthy that so many people are also struggling with/ trying to figure out.
2) It'd be great to share ideas with others and also find out whats working for them. I know I love your comments and all of the suggestions you've shared.
3) I know how much I appreciated the bloggers who have so bravely shared their journey.
Reasons why I wouldn't go public:
1) Eeeeek! How scary? I know how vulnerable I felt when I first posted with you all and you're my dear dear friends.
It's part of this whole "blogging empire" where everything is "sugar". Casasugar for house blog, Savvysugar for money blog.... sickeningly sweet right?
But underneath all the bells and whistles, fitsugar offers some pretty solid ideas in picture-filled, easily digestible posts. Though warning, I have yet to find a picture of anyone over a size 2 on the blog.
I bookmarked this post, Eight Ways to Get Back into Your Fitness Routine on Monday. It's pretty common sense: wash your workout clothes, schedule in your exercise, etc. But I still loved it!
I also found this iPhone Shake a Snack app through the blog (free til Dec. 12th!)
Image found on fitsugar.com
It's been a minute-- actually a month since I last chatted with you here.
My blogging adventure of daily Pilates and blogging was sadly postponed. I had to hold off for a week because I went down south to visit with my family when my Uncle was in the hospital. And then a week later overdid some lifting and tweaked my back. Yowsa! I'm feeling okay about the holding off though because as much as I love the idea of the daily workouts and blogging, I'm really out of shape and I don't want to injure myself even more and be out of commission for longer. So, that means for now I just get to direct my blogging energy right here with you!
Thanks for your encouragement and love!
Monday, November 8, 2010
So many lovely things I want to share with you. 2 announcements for you in this post.
1) I love my friends (that's you I'm talking about my dear friend and reader of this blog journey). And at this moment I'm writing this post from Autumn's house. You know Autumn, right? Mama o' 2 amazing girls that I adore. And all around excellent encourager.
I took a quick little hi-ate-us down south here so that I can see some of my favorite people and also get a quick recharge. I was talking to Autumn about feeling discouraged about having gained weight (I have) and she said quite simply. "Well, it's a transition time for you right now. It doesn't have to be forever." I eat healthier here, get more exercise and frankly get spoiled by the Nyby family hospitality. Love it. Love her! Thanks for the encouragement Autumn!
Announcement 2) I have been selected to participate in a blogging/ fitness adventure. I'll be taking daily classes at a local Pilates studio in the city and blogging about it! Like a pretty public version of what I'm doing over here on bgettinghot. So as soon as I have the link I'll be sharing it with you friends!
Stick with me! I'm still here!!!
Tuesday, October 5, 2010
It made me happy to read the words I'd written back in March. I've been feeling far away from these words, but not for long!
As I take steps towards losing weight, I want to remember that feeling of deep gratitude. I am so thankful for all the things I do in this body. I can run and love and do yoga, and laugh and lift my nieces high in the air, and create work I care about, and dance, and hug, and so much more. As I work to get healthier I remember it is so that I can feel stronger and healthier and love my body more and more each day.
It was also so wonderful to read the encouragement you've all been sharing along the way! So thanks!
Last night I made sure I had a few things on my nightstand to help get the day started right. These included water, my pedometer, some "light" reading on healthy lifestyles and one of my newest favorite quotes: "Just trust yourself, then you will know how to live." -Johann Wolfgang Von Goethe
I'm feeling more motivated to get moving in part because I've been feeling so down lately. So many transitions have been weighing on me with losing my job, gaining weight, and generally just feeling overwhelmed. So this space, right here, this blog is helping me revisit some of my goals and I think feel a little less alone as I work to achieve them.
Last night I went to the first of this class on healthy balance, looking at tools to help you lose weight and eat better. They say that folks who are trying to lose weight generally know more than anyone else about how to do it. From calorie content, to fat grams, to best exercises; its not from lack of knowledge that we're feeling far from our goals. But a class can help to get these things back in the forefront of your mind and also help revitalize your goals.
There were folks of all ages and sizes in the class. First a nutritionist spoke and then the fitness guy led us through some stretches. I want to complain just a tiny bit because I did not like the fitness guys approach at all. He was teaching us some stretches from our chair that you can do at your desk at work or anywhere. But he wasn't explaining them thoroughly and the people next to me were doing it in a way that looked really really uncomfortable. I have taken (and taught) enough movement classes to know that it's pretty disrespectful to "side teach"; basically as a student give corrections or instructions to a fellow student. So I didn't want to say anything. Finally though when a guy next to me said I just don't feel anything, I whispered "try scooting your hips closer to the edge of your chair". He did and then said, "oh wow, that works." He smiled at me and said thanks and I felt glad that I snuck in a little comment to him. I don't think the instructor even caught it.
At the class they had us weigh in (I've gained about 14 pounds since I started this journey-- I'll let you do the math). And then after we took our latest weight we received a folder and a little keeping track booklet. Each week we'll record our food and our exercise and turn it in. We're also supposed to weigh ourselves everyday which feels a bit contrary to what I've heard in the past but I'll give it a go. We were to set some goals for ourselves for the first week. For me I set writing down all my food as accurately as possible since it's a habit I've fallen out of, wear my pedometer all week to record my steps, and also incorporate daily stretching. Those feel doable!
So I figure its great to have team support on this one. Between my class and my sharing here with you, I'm feeling hopeful and optimistic that I can share obstacles and moments of overwhelm and keep on moving towards my goals!
Oh speaking of goals! They gave us a goal. It's the first time that I've had a goal handed to me and I kind of liked it. Taking some of the guesswork out. They basically encouraged us to lose about a pound a week and at the end of the class they want you to have lost 7% of your body weight. I'll keep you updated here!
Monday, October 4, 2010
Get fit at home. Set up an efficient gym in your house that will work your whole body, no matter how much space you have available. Finally, a complete workout without ever leaving home.
Wednesday, September 29, 2010
We don't have much cabinet space in the kitchen, but we do have a nice sized storage room where we have our laundry, storage and our pantry. It started as a bookshelf. Then we put a table in front. 2 roomies who moved out over the last 2 years left a bunch of her food and so what started as individual shelves turned into a big jumble. When we get back from the grocery store we just kind of throw our food in there.
Monday, September 20, 2010
It looked something like this.
I selected 7 as how I see myself now and 4 as what seems like where I'd want to be. 4 seemed pretty comfortable. Not super skinny but definitely toned.
I also found this image in a People magazine I was reading recently. She's a plus sized model who has recently lost some weight and is feeling like her life is healthier than it's ever been. She's still considered plus sized, though she seems pretty small to me. She seems pretty close to the number 4 in the images above.
What about you? Does your self-perception feel pretty accurate?
Sunday, September 19, 2010
(**directors note, turn down the volume a bit, I was right by the microphone =)
Tuesday, July 6, 2010
So many of the weight loss clients I've worked with one-on-one in my New York City practice admit to being professional dieters. They've tried every weight loss plan, scheme, and promise under the sun and failed miserably over and over again. And 9 times out of 10, their attempts flop because of one--or some combination--of the four reasons I discuss below. That being said, awareness is key and if you know what mistakes to watch out for, you're already a step ahead of the pack. Here's what you need to know--and can do--to immediately boost your chance of long-term success.
Reason #1: You're not fully committed.
I always tell clients at our first session together: Weight loss is at least 50 percent attitude. If you're not truly ready to make a full-time commitment to losing weight, chances of long-term success are pretty slim. That's because when efforts are half-hearted from the get-go, people typically lose interest in their diet soon after they start. The sad truth is, it's not really worth starting a weight loss program if your head isn't in the game.
How to Prevail:
My best advice is to do some serious soul-searching and identify a significant and enduring source of personal motivation for finally shedding the extra weight. Maybe it's to better manage health conditions... or to be around for your kids and grandkids... or to finally feel more comfortable in your own skin and boost your energy level.
The bottom line is that this motivation has to come from within YOU. Then, strengthen your resolve and recharge your motivation every single day with positive self talk and daily or weekly goals. I think long term goals are terrific, but short term goals can be even more powerful because they reinforce success every step of the way.
Reason #2: You expect miracles.
Individuals who launch a new diet with unreasonable expectations regarding how much weight they're going to lose each week--or who have an unrealistic goal weight in mind--are signing themselves up for trouble. If you can't match your desired pace of weight loss, you'll more than likely end up terribly disappointed and quickly jump ship.
How to Prevail:
Though you'll probably see a dramatic drop on the scale during the first few weeks on a new diet, most people eventually average out at a loss of one to three pounds per week for the duration of their plan. And if they do shed pounds more quickly than that--say, by fasting for long stretches of time--they're more likely to gain the weight back... and then some.
I know television shows and infomercial success stories lead you to believe that you can melt off fat in a matter of weeks, but the truth is, successful weight loss is a slow and steady process. If you can accept this fact and buckle down for the long haul, you will ultimately be handsomely rewarded with better health, a smashing figure, and newfound confidence.
Reason #3: Your plan isn't sustainable.
If you're following an extreme weight loss plan that doesn't even slightly resemble "normal" eating, there's a good chance your efforts won't last. And, in my opinion, subsisting entirely on shakes, smoothies, cookies, or tonics isn't normal eating. When you view a diet as a short-term deviation from your typical eating habits, rather than a long-term lifestyle change, you will almost certainly have a hard time maintaining your weight loss.
How to Prevail:
A diet should be based on appropriate amounts of healthy foods that keep you feeling satisfied and energized--not cranky and deprived. Most importantly, a diet should be viewed as a launching pad for a long-term lifestyle change. That's because to lose weight and keep it off forever, you really will have to permanently change your eating habits. With that in mind, it's important to choose an eating plan that you can easily transition into lifetime maintenance.
And while I can appreciate how provocative some of these quick-fix, restrictive diet plans can be, they truly are a set-up for failure and yo-yo dieting. Without fail, every restrictive plan has a calorific binge waiting right around the corner. Not the way to go for long term success. Instead, a food plan you can stick with for life is key.
Reason #4: You can't forgive your slip-ups.
This is an incredibly common diet pitfall. When people inevitably give into temptation and subsequently "fall of the wagon" for one meal or one day, they tell themselves they've blown their diet and throw in the towel for good. To be successful, you have to learn to overcome these temporary setbacks. You can't let one binge or one "off day" turn into a full week, or month, of splurging. Unfortunately, it can be incredibly difficult for some individuals to break this cycle of negative thinking.
How to Prevail:
Don't dwell on your mistakes. Instead, shake it off and get right back on track at your very next meal... or the very next day. And always remember, nobody gains weight from one rich dinner or a single slice of cake. The real trouble starts when you allow that one "splurge" to snowball into an all-out eating frenzy. Take it one meal at a time and learn to forgive yourself; every dieter has slip-ups, but the successful ones know how to keep those occasional lapses contained.
Monday, June 7, 2010
Want to know what's in store for us in 2010? I'm predicting a sudden, burning need for exercise. A need so powerful, we won't be able to ignore it. The excuses of the past (e.g. "I'm too tired." "I don't have enough time." "This is so boring.") will no longer exist and our sidewalks will be so full of exercisers that we will spill into the streets, stopping traffic with our sweaty selves and shouting "Get out of my way! I'm exercising!"
--Paige Waehner, yahoo about exercise blogger
Friday, June 4, 2010
Wednesday, June 2, 2010
2) My friend invited me to a 7:15am yoga class tomorrow! Eek! Must go to bed early and even lay out my yoga clothes so that I'm all ready.
3) I feel a little calmer today. A little more gentle on myself. Been digging Jillian Michaels mantra from her new show "Losing It". I only saw a bit of it, but in the part I saw, she said:
Why choose failure when success is an option.
Ooooh! I've been trying to move away from thinking of any of my efforts as a failure, but I really liked that and even said it to myself when I was wanting to go get a chai this morning instead of making my coffee at home.
Tuesday, June 1, 2010
Monday, May 31, 2010
Friday, May 28, 2010
Goals for the weekend:
- go grocery shopping so that I have good food in the house (and can get back to packing lunches next week)
- Exercise at least 2 times this weekend, maybe even including a yoga class
- Get good sleep
- Work on cleaning up my room and making it feel more comfortable and clean. (I'll post some pics from my new room soon!)
- Catch up on some of the blog posts I've been meaning to share!
Tuesday, May 25, 2010
You do not take up too much space. You are not an inconvenience. You are not
a slacker. If it's the first time you've ever done something, you do not have to apologize for not being perfect at it. If you have done something a hundred thousand million times, you still do not have to apologize for not being perfect at it.
Save your apologies for when/if you genuinely injure/harm someone. Go all day
without apologizing for yourself and see what if feels like to exist without
begging someone's pardon.
My friend Nicole shared this. It's a part of a longer piece.
I think it's pretty great.
Wednesday, May 19, 2010
In this case, I'm ready to shed this phrase from my self-descriptors. "I can't cook. I don't kn0w how to cook. I'm a terrible cook. I don't know how to feed myself good food."
If you've spent any amount of time with me, you know that I say this a lot. And when I'm about to enter a grocery store, or prepare a meal for myself it's the loud mantra playing on repeat in my head. But here's the funny thing, the more I say it, the truer it feels. And IT'S NOT TRUE!
It is true that cooking and making healthier choices takes more of an effort for me than some people I know. It's true that I need to invest time at the grocery store, not go shopping when I'm hungry or rushed, and most of all I need a clean kitchen. As Peter Walsh says "No one makes good choices in a messy kitchen". So true.
But I do know how to follow a recipe and make a plan for a meal and make a real shopping list. I DO know how to do this. And by believing that it maybe removes a little of the anxiety I feel when I'm about to go shopping.
I still need creative ideas on snack options and I need to practice bringing my lunch and preparing meals at home, but most of all that's because the thing I have been practicing is eating out and grabbing junk foods. So of course that it what I'm going to be better at!
There's something to this whole Shedding things that aren't true anymore thing. I'm going to keep exploring it.
Tuesday, May 18, 2010
Sunday, May 16, 2010
Saturday, May 15, 2010
Friday, May 14, 2010
When most of us launch into a new fitness routine, it is for one common reason: to shed fat. But it turns out focusing on your weight loss goal alone can slash your odds of success by over half, say researchers. A better inspiration: The amazing health rewards you get by being active. Finding the right motivation can make you 70% more likely to keep it up for the long haul, reports the American College of Sports Medicine.
Next time you're too busy, tired, or achy to lace up your sneakers, remember these health-transforming benefits of exercise.
1. Be Happier at Work
Increase productivity...and maybe get a raise
An active lifestyle may help you check off extra items on your to-do list, says a study from the University of Bristol in the United Kingdom. On days staffers participated in on-site fitness activities, they reported thinking more clearly, getting more done, and interacting more effectively with colleagues. You'll be less likely to miss work due to illness, too. Research shows that people who participate in vigorous leisure-time physical activity (such as jogging or bicycling) just once or twice a week take about half the sick time of those who are more sedentary.
Do this: Sign up for workplace fitness classes. None on-site? Recruit coworkers to go for a lunch hour power walk. Or ask HR to designate a room for a noontime stretching or workout session, using DVD instruction.
2. Improve Your Vocabulary
Brush up on your Scrabble skills
A single treadmill session can make you brainier. Exercisers who ran just two 3-minute sprints, with a 2-minute break in between, learned new words 20% faster than those who rested, in a University of Muenster in Germany study. Getting your heart pumping increases blood flow, delivering more oxygen to your noggin. It also spurs new growth in the areas of the brain that control multitasking, planning, and memory.
Do this: Add a bout of exercise, like running up and down the stairs, before trying to memorize anything--say, Spanish phrases for your trip to Mexico.
3. Get Natural Pain Relief
Keep moving to ease stiff, achy joints
It may seem counterintuitive, but rest isn't necessarily best for reducing pain and stiffness in the knees, shoulders, back, or neck. Healthy adults who did aerobic activity consistently had 25% less musculoskeletal pain than their couch-bound peers, says Stanford senior research scientist Bonnie Bruce, DrPH, MPH, RD.
Exercise releases endorphins, the body's natural pain reliever, and may make you less vulnerable to tiny tears in muscles and tendons. Staying active can also provide relief for chronic conditions such as arthritis: In a University of North Carolina at Chapel Hill study, arthritis sufferers experienced 25% less pain and 16% less stiffness after 6 months of low-impact exercise like balance and strengthening moves. Most people start to feel improvement within a few weeks, says study author Leigh Callahan, PhD, an associate professor of medicine at UNC.
Do this: Practice yoga or tai chi twice a week; both increase flexibility and range of motion and reduce pain.
4. Feel Sexy at Any Size
Flaunt a figure you can be proud of
A good workout practically ensures a better body image. The simple act of exercising-regardless of your weight or fitness level-can make you feel positive about how you look, possibly due to the release of feel-good hormones, finds a review of 57 studies on exercise and body image.
Working out can also boost your libido by increasing blood flow to the genitals. University of Washington research found that just one 20-minute cycling workout enhanced sexual arousal up to 169% in women. And the benefits stand the test of time: A Harvard study of swimmers found that those over age 60 were as satisfied sexually as those decades younger.
Do this: Try 20 minutes of aerobics before a romantic evening. To feel good naked anytime, walk or do yoga daily.
5. Lower Dental Bills
A health-boost worth smiling about
Flossing and brushing, it turns out, are not the only keys to a healthy smile, says Mohammad Al-Zahrani, DDS, PhD, a former associate professor at Case Western Reserve University. Exercise plays an important role, too. In his recent study, Al-Zahrani discovered that adults who did 30 minutes of moderate activity 5 or more times a week were 42% less likely to suffer from periodontitis, a gum disease that's more common as you get older. Working out may thwart periodontitis the same way it does heart disease--by lowering levels of inflammation-causing C-reactive protein in the blood.
Do this: In addition to staying active, get a twice-yearly dental cleaning (or more often if your dentist says you are at high risk for gum disease).
6. Unlock Hidden Energy
Rouse your body out of a slump
If you're among the 50% of adults who report feeling tired at least 1 day a week, skip the java and go for a walk. University of Georgia researchers who analyzed 70 different studies concluded that moving your body increases energy and reduces fatigue. Regular exercise boosts certain fatigue-fighting brain chemicals such as norepinephrine and dopamine, which pep you up, and serotonin, a mood enhancer.
Do this: Take a 20-minute stroll for a quick pick-me-up, or aim for 40 minutes of activity daily for a sustained lift.
7. Shrink Stress Fat
Combat anxiety-related weight gain
Just two 40-minute workouts a week is enough to stop dangerous belly fat in its tracks, according to University of Alabama at Birmingham research. The waistline of those who worked out less expanded an average of 3 inches. Exercise may lower levels of hormones such as cortisol that promotes belly fat.
8. Slash Cold Risk 33%
Build up your body's defenses
Moderate exercise doesn't just rev your metabolism--it boosts your immune system, too, helping your body fight off cold bugs and other germs. Women ages 50 to 75 who did 45 minutes of cardio, 5 days a week, had a third as many colds as those who did once-weekly stretching sessions, a University of Washington study found.
Do this: Add more cardio to your routine by turning your walk into a run.
9. Improve Vision
Carrots are great, but exercise might be better
What's good for your heart is good for your eyes. An active lifestyle can cut your risk of age-related macular degeneration by up to 70%, according to a British Journal of Ophthalmology study of 4,000 adults. This incurable disease makes reading, driving, and seeing fine details difficult, and it's the most common cause of blindness after age 60.
Do this: Protect your eyes during all outdoor activities (if you're a walker, shoot for a mile a day). Be sure to wear UVA/UVB-blocking sunglasses all year long.
10. Reach the Deep-Sleep Zone
Decent shut-eye is not a far off dream
Say good night to poor sleep. Women age 60 and older who walked or danced for at least an hour, four times a week, woke up half as often and slept an average 48 minutes more a night than sedentary women, according to a study in the journal Sleep Medicine. That is good news for the many women who toss and turn more as they get older. As you age, sleep patterns start shifting, so you spend more of the night in lighter sleep phases, says Shawn Youngstedt, PhD, an assistant professor of exercise science at the University of South Carolina.
Do this: Aim to exercise for at least half an hour, even if it's after a long day. Evidence suggests that for most people, light to moderate activity in the evening won't disturb sleep, though trial and error will tell you what works for you.
11. Never Get Diabetes
Walk to keep your blood sugar in check
Walking 2 miles 5 times a week may be more effective at preventing diabetes than running nearly twice as much, report Duke University researchers. Because fat is the primary fuel for moderate exercise, walking may better improve the body's ability to release insulin and control blood sugar.
Do this: Start a walking program
12. Eliminate Belly Bloat
Shrink the muffin top
The next time you feel puffy around the middle, resist the urge to stay put. A study from Spain's Autonomous University of Barcelona suggests that mild physical activity clears gas and alleviates bloating. That's because increasing your heart rate and breathing stimulates the natural contractions of the intestinal muscles, helping to prevent constipation and gas buildup by expediting digestion.
Do this: Walk or pedal lightly on a bike until you feel better.
13. Clear Out Brain Fog
Build your mental muscle
Exercise is linked to a lower risk of Alzheimer's disease among older people; now, new research shows it can prevent brain fog at a much younger age too. Japanese researchers assigned sedentary young adults to two groups; one took aerobic exercise classes, and the other did not. After 4 months, MRIs revealed that the nonexercising group experienced shrinkage of gray matter in some areas of the brain, while the active participants had no change.
Do this: Try a new fitness routine, or sign up for a new class at the gym. Besides the obvious benefit of getting a workout, trying something fresh can help stimulate the growth of brain cells.
14. Save Your Heart
Reduce dangerous inflammation
Sedentary, obese women age 50 and older who began exercising lowered their levels of C-reactive protein-an inflammatory blood marker linked to heart disease—by 10% after 1 year, found research recently published in Medicine & Science in Sports & Exercise.
15. Add Years to Your Life
Stay healthy and active for years to come
Being physically fit can actually change how your body works. Vigorous exercisers have longer telomeres-cellular biomarkers that shorten as we age-compared with healthy adults who rarely work out.
16. Ease Your Ailments
Heal your body with yoga
Yoga has a well-earned reputation as a surefire stress reducer (particularly when combined with meditation), and new studies show the simple stretching regimen can also help treat and prevent a number of other ailments, from back pain to diabetes. Other research reveals regular yoga practice can put an end to mindless eating by creating an outlet for emotions that can lead to binging. Unfortunately, less than 15% of women over age 35 say they do yoga frequently, according to the National Sporting Goods Association.
17. Survive Breast Cancer
Increase your defenses against the disease
Exercise not only reduces breast cancer risk, it can also save your life if you're diagnosed. Overweight women who were exercising more than 3 hours a week before they were diagnosed were 47% less likely to die than those who exercised less than a half hour per week.
Do this: Sneak in mini bouts of exercise. Take a quick walk when you get the morning paper, hit the stairs before lunch, or knock out a few pushups and crunches while watching TV. Just two to three 10-minute workouts a day is enough to fill your quota for the week.
Tuesday, May 11, 2010
- April in Review
- Yoga in NYC
- The art of packing light(er)
- LYBL weekend part I, II and III
- A new video with a surprise guest
- And a real push up routine created by Autumn to help me get stronger and stay consistent!
Wednesday, May 5, 2010
Tuesday, May 4, 2010
You have to fully try before you give up.
Sunday, May 2, 2010
Thursday, April 22, 2010
Wednesday, April 21, 2010
Sunday, April 18, 2010
Good habits for good sleep:
1. Exercise most days, even if it’s just to take a walk.
2. No caffeine after 7:00 p.m.
3. An hour before bedtime, avoid doing any kind of work that takes alert thinking. Addressing envelopes—okay. Analyzing an article—nope.
4. Adjust your bedroom temperature to be slightly chilly.
5. Keep your bedroom dark. Studies show that even the tiny light from a digital alarm clock can disrupt a sleep cycle. We have about six devices in our room that glow bright green; it’s like sleeping in a mad scientist’s lab. The Big Man's new pet, a Roomba (yes, he loves his robot vacuum), gives out so much light that I have to cover it with a pillow before bed.
6. Keep the bedroom as tidy as possible. It’s not restful to fight through chaos into bed.
If sleep won’t come:Re-frame:
1. Breathe deeply and slowly until you can’t stand it anymore.
2. If your mind is racing (you’re planning a trip, a move, Christmas shopping; you’re worried about a medical diagnosis), write down what’s on your mind. This technique really works for me.
3. Slather yourself with body lotion. It feels good and also, if you’re having trouble sleeping because you’re hot, it cools you down.
4. If your feet are cold, put on socks.
5. Stretch your whole body.
6. Have a warm drink. Some people claim that warm milk contains melatonin and trytophan and so helps induce sleep, but in fact, a glass of milk doesn’t contain enough to have any effect. But it’s still a soothing drink. My nighttime favorite: 1/3 mug of milk, add boiling water, one packet of Equal, and a dash of vanilla. A real nursery treat.
8. Stretch your toes up and down several times.
9. Tell yourself, “I have to get up now.” Imagine that you just hit the snooze alarm and in a minute, you’re going to be marching through the morning routine. Often this is an exhausting enough prospect to make me fall asleep.
Re-frame your sleeplessness as a welcome opportunity to snatch some extra time out of your day. I get up and tackle mundane chores, like paying bills, organizing books, or tidying up. Then I start the day with a wonderful feeling of having accomplished something even before 6:45 am.