Got Resolutions?

    I always look forward to the New Year, and often create goals for myself that I hope will make my life healthier, happier and easier.  This year is no exception, but rather than jump into major changes I decided to reflect a bit about where I would like to see improvements and how to achieve them.

As I was thinking I began to notice that while popular media abounds with advice and advertisements for programs to create "our best selves" most of these only focus on one sphere of health.  At this time of year the majority are even more limited, focusing on physical appearance and weight loss only.  While achieving a healthy weight can be a great start to health and wellness, it is not enough.  Many will find that losing weight without examining the other social and emotional factors that promoted and sustained unhealthy eating will only regain their weight over time.

I would like to suggest that true health and wellness has 4 distinct and overlapping spheres, and thinking about, and setting goals in all 4 areas will help us achieve the sense of wellbeing we desire.  The first is the most obvious and the one we all focus on first, our physical health.   I will start this year's blog posts with some thoughts about this sphere. 

The second and third spheres are often lumped into one area but are truely two- mental health and spiritual health.  I think of these two as representing our personal moods and our connections to others and to a greater purpose.  I will try to post on these topics throughout the year.

The last sphere, and the one most often neglected in the popular media, is financial health.  I often use money as an equivalent to time and without adequate resources of either, it often becomes nearly impossible to make the changes needed in the other spheres.  My resolution for this blog is to offer advice that is cost effective and respectful of the busy lives we all lead.

So, as you think about changes you would like to make in 2013 keep all 4 spheres of health in mind and remember that not every change needs to begin on January 1st.   Start with easy to achieve changes and move onto harder stuff as the year progresses.  My hope with this blog is to provide strategies to assist us all along the way. 

Happy New Year!

10 Ways to Avoid Holiday Weight Gain

    Studies show varying outcomes but the average weight gain between Thanksgiving and New Years is 1-2 pounds.  Those starting out overweight gain even more, up to 5 pounds. In addition, these pounds are often carried into the New Year.

With this in mind, here are 10 strategies to help you stay on track and maintain your weight through the busy party and celebration season.

1. Step on the scale.  Seeing that number rising will be a reminder to pay attention.
2. Eat your veggies.  Whether as a healthy salad for lunch or munching off a party tray, veggies provide a low calorie and nutritious alternative to fat laden holiday treats.
3. Wear something tight.  That close fitting outfit will not only look great, but serve as a visual and physical reminder you want to stay looking good.
4. Watch the liquid calories.  Grande Peppermint Mocha-410 calories (with 2% milk!)  1 cup of eggnog-360 calories and that is without the "spike".  Enough said.
5. Get your Zzzz's.  Beginning with early Black Friday sales and ending with a midnight toast it is easy to miss out on essential shut eye over the holiday season.  Lack of sleep can lead to increased hunger and low willpower, a bad combination for weight maintenance.  Try to get to bed on time most nights.
6. Keep up some exercise!  Pressed for time? Combine 20 minutes of interval training with 10 minutes of strength work to maintain your fitness and burn calories.
7. Alternate alcoholic beverages with water or club soda.  This strategy will cut calories and may help you avoid the poor eating choices a "tipsy" brain can bring.
8. Plan your eating.  If you know you will be attending an evening dinner buffet go a little lighter at lunch; just avoid skipping meals and arriving overly hungry.  Setting up a Crockpot before leaving the house for a busy day of activities can provide you with a healthy meal (and avoid unhealthy takeout) when you get home.
9. Put it on a plate.  How many shrimp can you eat while standing over the table?  Studies have shown far more than you realize.  Put everything on a plate to better keep track of your consumption.
10. Savor.  Slow down and enjoy all that the holidays have to offer.  Taste the food, sing the songs, laugh with friends and family.

R&B/Pop Playlist for 30 Second Intervals

Today I am sharing a playlist that I have used while running, teaching Spin and while on the Elliptical trainer this weekend.  The songs have a bit of an R&B/Dance vibe and will keep you moving and maybe even dancing a few steps.

Begin an easy warm-up with the Pussycat Doll's "Wait a Minute". If on the bike pedal speed here is about 68-74 bpm. This is a very easy pace on the elliptical or while running as well.  Next do a few pick-ups with Pitbull's "The Anthem".  Alternate easy pedaling or jogging with some faster foot turnover intervals to finish our warm-up.

Despite its name "4 Minutes" is a quick 3 minute hill to begin the main workout.  Add a level or more resistance every 30 seconds if on the elliptical or bike.  If you are running take it as recovery from the pick-ups just finished in our warm up.  A fast flat is next with Kat DeLuna's "Run the Show".  Keep a steady quick foot turnover.  If you are on the bike the cadence is just over 100 on this one.  Recover next for the first minute of Ne-Yo's "Closer" then begin 30 seconds of fast sprints alternating with 30 seconds of slow jogging or pedaling.  Or on the bike or elliptical you could take this as another hill by increasing the resistance/level every 30 seconds while keeping the cadence/foot turnover with the beat of the music around 60 bpm.  Follow this with a steady effort for the next 4 minutes with OutKast's "Hey Ya!";  the song's bpm here is about 80-84 so you should be able to keep with the beat whether running, on the bike or elliptical.

Moving into a bit of Electronic Dance Music we are back to 30 second pick-ups with MSTRKRFT's "The Looks". Alternate 30 seconds of easy jogging or pedaling with 30 seconds of sprints or pick-ups.  Recover with a hill using Lady Gaga's "Just Dance", once you are feeling recovered begin adding resistance every 30 seconds for a short hill interval or just keep it as a steady recovery if running. This is a good place to stop if you want a 30 minute workout. Just remember to cool down for at least one song to allow your heart rate to drop down before hitting the shower.

If you are game there are 2 more sets of  intervals to push this to a 45 minute workout.  Begin with Flo Rida's "Good Feeling".  As a typical Flo Rida  formula driven song the Etta James sample in the chorus begins just about every 30 seconds.  Perfect for intervals.  Next up is another quick flat. Janelle Monae's "Tightrope" is just under 5 minutes at 80-84 bpm.  Keep up with the beat no matter what piece of equipment or road you are on.  Finish strong, with one last set of intervals.  Bruno Mars' "Runaway Baby" will give you a little break if you sprint on the chorus since they are only 20 seconds each.  Cool down with British X-Factor runner-up Olly Murs on "Dance With Me Tonight".

Have fun and keep with the beat!

• Wait A Minute- Pussycat Dolls 72 bpm
• The Anthem- Pitbull & Lil Jon  60/120 bpm
• 4 Minutes-Madonna  60 bpm
• Run the Show- Kat DeLuna  105 bpm
• Closer- Ne-Yo  60/120 bpm
• Hey Ya!- OutKast 80 bpm
• The Looks- MSTRKRFT  60/120 bpm
• Just Dance- Lady Gaga 60 bpm
• Good Feeling- Flo Rida 60/120
• Tightrope- Janelle Monae  84 bpm
• Runaway Baby- Bruno Mars  80 bpm
• Dance With Me Tonight- Olly Murs 

Find all the songs on iTunes here