Lessons About Exercise DVDs

I have purchased my fair share of home fitness DVDs and have recorded exercise programs straight from the T.V. as well. The T.V. screen speaks to us daily, but it doesn’t always motivate us to get up off our feet and moving.

Here’s what I have learned about exercising in front of the T.V. screen:

1. Exercise requires discipline.
Any form of physical exercise requires motivation and effort. Whether you get up and go to the gym or get up and move furniture in your living room, you just need to do it.

2. Some DVDs work for home exercise and some just don’t.
• The first exercise tapes (yes, I said tapes) I ever purchased were Tae Bo tapes with Billy Blank. They had enough variety to appeal to me and the boxing moves were unique enough to keep my interest. I actually used those tapes frequently and even go back to them occasionally today.
• The DVDs that do NOT transfer to living room exercise include the likes of Zumba. Something about dancing and whooping it up by yourself in your living room just doesn’t work. Zumba is a group workout. Part of the fun of the Zumba Zoo is squealing along with other dance-crazed individuals. Another DVD theme that just doesn’t work in my living room is a Walking Workout. I was recently given a Walking DVD as a gift and found it to be boring with a capital B. I love to get outside and walk and I just can’t figure out why I would want to march in place in my living room instead.

3. The instructors leading the DVDs should be in AWESOME physical shape.
If I am being led by individuals who look as out of shape as me, I wonder how effective the workout is. The same is true when I go to aerobics classes. If the teacher in the class isn’t in fantastic shape (and I know SHE is doing the workout 4-5 days a week), I question the results I can expect. If you are a trainer, aerobics instructor or DVD coach, your personal fitness sells your product and/or services. Motivate me by example!

4. Some homes accomodate exercising in front of the T.V. better than others.
I have always had to move furniture in order to exercise at home. None of my living rooms have ever been easily transformed into workout areas. Some people are blessed to have basements or rooms devoted to working out. Others require some challenges finding the space you need. But in most cases, there ARE ways to accommodate your spacial needs.

5. Children and pets can create challenges.
When my children were small, they always saw my exercise time as fun time for them. Almost every DVD or T.V. fitness show includes high energy music, which every child loves. Additionally, there are few children who don’t want to try leg lifts or arm stretches for themselves when they see mommy doing it. Pets can often get worked up by the music and activity levels too. Unless your pet is used to seeing you moving all over the living room, you may find that Fido thinks it is playtime too.

Every ‘at home’ exercise program is going to have challenges. Getting up and getting started is the key.
Speaking of: Time for me to put on my walking shoes and head outside for a long walk.

An Apple a Day Keeps the Pounds Away

For years doctors have been touting the benefits of apples. Apples have healthy advantages that many other fruits do not provide. Apples contain less sugar than many other fruits, and are also high in fiber.

Many people crave crunchy foods and the texture of apples often satisfies that desire. Additionally, the lower sugar content in apples helps keep insulin levels balanced. In turn, apples may help individuals avoid the ‘need to eat’ syndrome that is created by sweeter fruits like bananas. The fiber content in apples helps improve cholesterol levels too. Some studies even show that people who eat an apple before meals tend not to consume as many calories during meals. Individuals who eat 1 or 2 apples a day have been shown to consistently lose weight over time.

Apples are great portable snacks that can be taken and eaten anywhere. They are tasty additions to salads, cereals and meals. I happen to bake a mean crumb apple pie, but it packs a lotta mean calories!

Since I also love treats like apple crisp, I have found a good low calorie alternative to pie as follows: Peel and slice about 5 granny smith apples. Layer the apple pieces in a square baking dish. Combine, about 3 T. sugar, 3 T. butter, 1/3 c. rolled oats with cinnamon and vanilla to flavor. Layer mixture on top of apples in baking dish. Bake at 350° covered about 30 minutes, then uncovered about 20 minutes more. Makes about 8 delicious servings, each about 190 calories. Top with lowfat frozen vanilla yogurt for added delight.

Go Green- Apples!

You Can Be Fit over FIFTY!

There are many inspirational individuals who have healthy bodies to motivate all of us. I suppose there aren't as many publicized photos of people 50 and older who have superfit bodies, but they ARE out there.

We are exposed to many of the most attractive 'bodies 50 and over' by the media, particularly magazines. Recently, Valerie Bertinelli lost 50 pounds, celebrated her 50th birthday and got married. She looks great and seems happier than ever.

Christie Brinkley is over 50 (actually closer to 60), as fit as ever AND claims not to have had plastic surgery. She attributes her healthy, good looks to great genes, an active lifestyle and a wonderful dermatologist. Whatever she is doing, it's working.

And then there are the men. It is a well known fact that men tend to lose weight quicker than women. They also have more muscle and usually know a lot about toning those muscles. I remember being shocked when I saw 62 year old Ricardo Montalban in the movie: Star Trek II The Wrath of Kahn. Montalban was a long way from his days on Fantasy Island. He had an amazingly buff chest and physique. People challenged his appearance, but movie producers confirmed that he did NOT wear a prosthetic chest. Montalban was simply in great physical shape for his age and had the chest to prove it.

The days of accepting that we are too old to be in great physical shape are gone. It is time to start looking ahead so that we can adapt healthy lifestyles for tomorrow.

The average life expectancy today is between 75 and 80 years of age. Additionally, it is thought that 1 out of every 5 people may live to be over 100 years of age. Today is the first day of the rest of our lives!

Whether you are 20-30-50 or 70, what you do today decides how you will live tomorrow.

No Cake Zone!

Note to Self:

You cannot watch ANY television shows that have the word 'CAKE' in the title.

That includes Cake Boss, Ace of Cakes, Amazing Wedding Cakes, Wedding Cake Wars and anything related to cake baking. The allure of cake is too great. The taste of cake lingers too strongly in your mind. The smell of cake is too easily brought to life by the sight of any bakery environment seen on T.V.

Just be thankful you didn't have any cake in the house this time.

Next time you may not be so lucky!

A Traveler's Poem

There once was a woman
from Spring Hill,
Who set out on a course
To find Thinville.

She ate less and less,
tried to decrease her stress,
and discovered the pathway
to true happiness.

She learned that the journey was daunting
Thinville often seemed far, far away
The path was uphill and uncharted
So easy to detour astray.

But onward the woman did travel,
The end of her journey in sight.
She followed the road map to Thinville
And her waist reappeared overnight.

Her body began to trim down.
No longer did she wear a frown.
From morning to night
She was a new sight,
And she worked it all over the town.

She continues her journey to Thinville
Determined to stay on the road.
When it comes to the calories and cookies
The traveler must lighten her load.

And now as she looks to the future,
She knows in herself she must trust,
There’s certainly no turning back now-
‘Cause it’s either Thinville or Bust!

Good Calories vs. Bad

Calorie counters have many opinions about the types of calories they consume.

Some individuals focus only on the amount of calories they take in at each meal. Others choose the quality of the calories contained in their foods. What counts is keeping track of what you eat and how much food you eat. However, deciding what types of calories you eat CAN make a difference.

Many of the foods that we bring into our kitchens are processed. Processed foods last longer. They are more convenient to store and eat for busy families who are often on the go. BUT staying away from processed foods is a smart decision. Not only are highly processed foods low in nutrition, they don’t satisfy hunger. There is a reason ‘nobody can eat just one’ potato chip or cheese curl. Processed foods also have large amounts of added salt, sugar and fat in order to compensate for the taste that is lost during the refining process.

Natural foods like fruits, vegetables and whole grains are absorbed slowly in our bodies and satisfy our feelings of hunger. Foods in their most natural state also have the highest nutrient and fiber contents. Apple or orange juices without pulp have less fiber and nutritional value than in pure juice form. Boiled vegetables have less vitamins than those eaten in raw or steamed form.

If you want to increase your weight loss potential, pay attention to the quality of the calories you eat. Eating less salt, sugar and fat is always wise. Natural foods always benefit our bodies most.

All foods are not created equal. Go natural!

What Works For Me

I am still amazed at my ongoing weight loss and devotion to this journey. Since I started this trip on Jan. 1, 2011, I have managed to stay focused on my destination: Thinville. I don’t know why I have remained vigilant, but I know what I am doing differently.

The formula is simple. Added calories = added pounds. For every 3500 calories consumed, we gain 1 pound of fat. Eliminating 500 calories a day will contribute to 1 pound of weight loss each week. Everyone has success stories and my story is not unlike many others.

Some reasons for my current success:

1. No Quick Fixes.
I decided from the beginning that I did not want short term success. I’ve tried quick fix methods in the past hoping to achieve big losses in short amounts of time. Unfortunately every time I tried to starve myself or follow rigid diet plans, I failed. This time, I just started out taking small steps.

2. Set reasonable goals.
Since I wasn't looking for a drastic change immediately, I set manageable goals for myself. I first decided to try and lose 1-2 pounds a week. This is not an overwhelming goal and it allows me to easily get back on track if I veer off a little from time to time. Ultimately, I hope to be 25-30 pounds lighter by summer.
I also hope to build a regular exercise regimen into my schedule. Thus far, I have not been as disciplined about exercise as I have been about my food intake. Still, whenever I eat more than I know I should have, out the door I go for a long walk. You could say exercise is my safety net, when my taste buds go astray.

3. Keep good foods in my kitchen.
Starting on the first day, I went to go to the grocery with a list of foods that would get me started on the right track. I have continued to shop regularly for more produce (including frozen fruits and veggies), nuts, whole wheat products and low calorie snack foods.

4. Count calories.
I read all my labels and keep track of every calorie I eat now. I’ve even started separating good calories from bad. I now focus on eating more high protein, high fiber foods. At the same time, I have cut down on salt, sugar, processed foods and fat.

5. Eat small meals and snacks throughout the day.
Eating small amounts throughout the day has helped me to balance my eating patterns. I do not feel famished after work and I can focus on good calorie choices. Most of my meals include vegetables and/or salads. When our bodies feel starved, our cells instinctively want to store fat. Eating small amounts of food keeps our metabolism working and that is where long term results show up.

6. Eat breakfast.
I used to just grab a cup of coffee and head out the door each day. Now, I try to eat something before starting my day. My favorite breakfast food has become oatmeal (See POST: The New Man in My Life). It is natural, high fiber and low calorie. I can add milk, fruit, nuts and even a little honey or sugar without feeling guilty. It also fills me up and carries me through the morning hours. AND it gets my metabolism started!

7. No more random snacking.
I used to come home from work and eat 200-400 calories in snacks before sitting down to dinner. Sometime after dinner, I usually had a snack as well. Now I’ve learned to limit my snacks and focus on healthier choices like nuts, olives, low fat cheeses, hard boiled eggs or low calorie snacks.

Part of making changes in my eating habits was asking myself ‘How did I get here?’. The easy answer is that I was eating more and exercising less.

I am still working to establish an exercise plan that I can stick with. I continue to read up on exercise tips frequently, but my main focus right now is still food intake. I am thrilled that the above steps continue to propel me towards my ultimate destination: THINVILLE.