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

Stress OR Who Has Time For a Holiday?!

In my practice I always seem to see an increase in the number of folks coming in feeling stressed and overwhelmed in mid-October.  Maybe  it's the back to school rush or the shorter days.  Maybe it is the cold.  But whatever the reason, our stress levels only seem to get worse as the holidays approach.  Between busy jobs, maintaining a home and supporting family how can there be time for shopping, cooking and holiday cheer?? 

My post today is not about being cheery but about stress and how to reduce it.  While a little stress may even be a good thing, too much stress has many negative consequences.  Depressed mood, irritability, fatigue, poor sleep, weight gain and decreased immunity can all come from too much stress.  I often suggest to my patients that they take a 20-30 minute walk daily for stress relief.  I know this is medically sound advice but in my heart I know many won't take 20 minutes out of their already jam packed days to walk.

So, with this in mind I searched the web for a few short stress busters.  I wanted things that were simple, effective and could be done anywhere.  At work, at home and even while standing in yet another long check out line.

The first is a phone app-Breathe2Relax.  Originally developed by the Department of Defense to teach those suffering from PTSD to lower stress, stabilize mood and control anger, this app teaches diaphragmatic breathing (belly breathing).  It provides instruction as well as a choice of background music.  Once familiar with belly breathing it is a technique that can be practiced anywhere and has wonderful calming properties.  Since most of us carry our phones everywhere this is a great go to app that could be used  for just a few minutes in the middle of the day or even in the middle of a crowded parking lot!

My second choice needs a computer so is better for work or home.  The Gaiam website has wonderful virtual meditation rooms open to all.  With choices ranging from the wonders of the cosmos in the Space Room to the calming sounds of the sea in the Water Room (my favorite) clicking on a room begins a series of lovely images with accompanying music.  I found some of the music to be a little too new age or uptempo for my tastes but the water sounds lulled me into a tranquil state within a minute.  I found I wasn't even looking at the water photos but just listening to the water and imaging my favorite beach.  Next time I need a 2-3 minute stress break in the middle of a busy day I am heading here!

My last choice involves a little movement.  Yoga stretches that can be done at your desk, standing or even on the couch.  Another unlikely source too, Glamour magazine, but the stretches are simple, well explained and can be done easily.  Take a look here.  Don't let the photos put you off,  no spandex is required!

So my new advice? Take 5 minutes to reduce stress with one of these and give thanks we are here to enjoy all that the holidays have to offer those who seek love, peace and joy.

 

Lollapalooza Elliptical Festival

Don't let the rain keep you from working out!  Move out to a little Lollapalooza playlist.  Since Perry Farrell of Jane's Addiction launched the festival as a farewell tour in 1991 I will start out with Been Caught Stealing as a warm up.  Just get yourself moving to loosen and warm up your muscles.  Bring your rpms up slowly as you warm up.  The remainder of the songs are from bands who performed at Lollapalooza 2012.  Get used to moving with the beat of the music on Bloc Party's Banquet and then pick up the pace  a little whenever Florence belts out the chorus on Dog Days Are Over.  Make Turn A Square a hill climb by adding a level every 30 seconds and then hold it at a challenging resistance level for the Black Keys' Stop Stop.  If you can't keep up with the beat drop down a level until you can.  This is supposed to be hard so challenge yourself! 

Recover at an easy resistance level for the first minute of Amadou & Miriam's Senegal Fast Food and then bring it up to tempo.  I drop the moving handles and just hold onto the stationary ones in the middle to keep my feet moving on this one.  Take the level back up a few and grab back onto the moving handles for Sixteen Saltines and then do some pick ups on the chorus of Little Talks.  I was getting tired about now so if you only want to do a 30 minute workout skip to guitar phenom Gary Clark Jr at the end for a nice cool down. 

If you are going for a 45 minute workout (you can do it!) drop the level back to moderate and keep a steady pace on Higher Ground.  Take it slower and add resistance after every chorus on Some Nights for one last hill climb and then drop the resistance back down and hold a steady rpm on another great Black Key's tune- Run Right Back to finish up.  Take a nice slow cool down with Gary Clark Jr and enjoy his smooth voice and great blues-rock guitar work on Bright Lights.  

Don't forget to drink up and give yourself credit for some strong work on your workout today!

• Been Caught Stealing- Jane's Addiction  104 bpm
• Banquet- Bloc Party  78 bpm
• Dog Days Are Over- Florence & the Machine  75 bpm
• Turn a Square- The Shins  64 bpm
• Stop Stop- The Black Keys  62 bpm
• Senegal Fast Food- Amadou & Miriam  82 bpm
• Sixteen Saltines- Jack White  66 bpm
• Little Talks- Of Monsters & Men  50 bpm
• Higher Ground- Red Hot Chili Peppers  72 bpm
• Some Nights- Fun  54 bpm
• Run Right Back- The Black Keys  80 bpm
• Bright Lights- Gary Clark Jr  82 bpm

Lollapalooza 2012 Elliptical Workout is on iTunes here

Keep. Moving. Forward.

Week Five. The enthusiasm of my initial plans for eating and exercise is starting to wane. Planning meals and fitting workouts in is feeling like work and the rewards are coming slowly. With this in mind it seemed like a good time to remember the reasons and motivation behind my new and improved lifestyle.

Motivation is defined as the process that elicits, controls and sustains certain behaviors. I like to think about 3 different types of motivators and use them in developing my strategies and plans for improving my fitness and health. First up are immediate motivators. These are the daily obligations, rewards and rules that keep us on track. Trainers telling us we have only 5 more reps, avoiding dessert due to a morning weigh in and signing up for an exercise class are all immediate motivators. These motivators often revolve around other people. We don't want our friends to be upset by no showing for our walk. Praise and positive feedback we might receive from trainers and even online communities bring us pleasure, a touch of pride and keeps us moving.

We have all probably used short term motivators at some point. An upcoming class reunion, vacation, wedding and yes even a fitness and weight loss competition are all short term motivators. Lasting anywhere from 2-12 weeks, short term motivators help to keep us moving towards a specific measurable completion date. They are short enough to not be overwhelming but long enough to allow real change and progress to occur. Short term motivators can help solidify a new behavior into a regular habit.

While immediate motivators are often about others, and short term motivators are deadline driven, long term motivators are about not disappointing ourselves. Long term motivators are what keep us going when the special event has passed and we are walking alone at lunch. Long term motivators reveal our true selves. They are more than about lowering our weight or cholesterol. They are about why these things are important to us. Long tern motivators speak to our hearts. When struggling with maintaining a new behavior long term motivators provide the strength to keep on the path.

To maximize the chance of success a good plan for behavior change should take into account all 3 motivators. Take a few minutes to really think about what lies in your heart. Maybe it is to be the active grandparent you never had, a healthy role model for your children or just feel good about yourself. Understanding your long term motivation will create a bigger purpose to your plans. Incorporating short term motivators such as signing up for a 5K event or other fitness challenge will provide an easy deadline to set goals around and finally, setting up daily commitments will provide incentive and accountability.

Deserving

The close of January marks the end of the first two weeks of an eight week fitness and weight loss challenge I am participating in. I have been making healthy food choices, exercising every day and have even lost a few pounds. I was feeling pretty proud of myself, thinking I had this whole challenge thing under control, when I heard a little voice. It caught me off guard. "Why don't you have some cheese and crackers" it said..."maybe even a Cosmo"..."you deserve it".

My first thought was yes, I do deserve it. I have been good. I have been working hard. A little reward for my hard work seemed appropriate. Necessary even. I was deserving. But before I filled the cocktail shaker with ice I paused to think a moment about what I truly deserve.

Was it really a Cosmo, or do I deserve to feel strong and healthy? Was it really cheese and crackers, or do I deserve to fit comfortably into my clothes? I have always associated food with reward. As a child dessert was the reward for finishing all the overcooked vegetables on my plate. As an adult an evening drink was the reward for a long day at work, fighting traffic or dealing with cranky kids. I needed a new reward and a healthier relationship with food.

I decided that food would continue to serve several important roles in my life but reward would not be one of them. Of course food would continue in its obvious role of nutritional sustenance. The fuel to keep me going. Food would also continue as the centerpiece of family rituals and celebrations. I love to cook, and shared meals with family and friends bring back many happy memories. I look forward to creating many more. But I do not want to ever think about "deserving" food. Food is not something to deserve. Food is something for sharing and savoring.

So what then of my reward? I realized there were many ways to honor my hard work without undermining it at the same time. I haven't decided yet but a massage of those stronger but sore muscles may be in my future.

Bringing Resolutions into Action

Resolutions are great, but without a doable plan of action they are at best just great ideas or at worst a tattered wish list posted on the fridge. So what can we do to turn aspirations into actions? We need to be SMART.

The concept of SMART goals has been around for quite some time. The acronym stands for Specific, Measurable, Action, Realistic and Time sensitive. Smart goal setting can allow forward progress when a resolution is starting to look like just a great daydream.

One of my goals this year is to get all my digital stuff together. So how do I turn this resolution into an action plan?

Specific: First I need to decide what I exactly want to do. Since I have photos and music spread between multiple computers my resolution becomes "move all digital files onto one computer and one back up device".

Measurable: This is pretty clear. One computer and one portable hard drive. All music and photo files.

Action: I have broken my goal into smaller steps that will make it easier to get done including -buy a back up device, -spend one hour 2-3 times a week moving and sorting through files, -back final files up on portable hard drive.

Realistic: The usual criteria here is to set a goal that you feel has at least a 70% chance of successful completion. So, yeah, I can do this.

Time sensitive: This has two parts. The first is figuring out and setting aside the time needed to do the actions your goal entails and the second, if needed, is setting a time for completion. I plan to spend 1-2 hours a week on my digital organization project and will shoot for a finish date of the end of March. That may seem like a lot of time but we are talking about thousands of photos and songs. If the time involved becomes overwhelming I could always split my goal in half and just focus on organizing the photos or the music.

Now you maybe thinking "what does this have to do with me? My stuff is perfectly organized". Well SMART goals can be used to translate any goal or resolution into an action plan. Eat healthier can become eat a piece of fruit in the afternoon and snack on cut up vegetables while cooking dinner. Get more exercise can become walk on the treadmill for 30 minutes on Tuesday and Thursday and take an hour spin class on Sunday morning.

Studies have reported that 25% of New Year's resolutions are broken in the first week. So as we head into 2012's third week think back to those resolutions and turn them into action plans. What have you got to lose?

Got Resolutions?

I love a new year. Starting with a fresh calendar and good intentions is my equivalent of pushing a reset button. The excuses and missed opportunities of the last year are history. The holiday goodies are finally gone. Time to get it right. So what can we do to make sure those good intentions don't get abandoned before the Valentine's Day candy is on the shelves?

These 5 suggestions may help:

1. Write it down: Posting your goals in areas where you will see them frequently can be subtle reminders to stay on track. Several studies have also shown that keeping a log of food intake and/or activity can help you stay honest. A log also lets you see how far you have come as well as serve as a resource for identifying what is and isn't working in your wellness plan. There are lots of great logs available online, in print and as Apps for your smartphone. I love looking back over my fitness log on Beginner Triathlete. When I am feeling lazy it helps me to get out the door and I try to improve on something-days of exercise, running pace, miles ridden-every year.

2. Start with small steps: Losing 20 pounds or running a road race is a big undertaking. Breaking things into small doable stages allows an initial weekly goal of running for 5 or 10 minutes build into a completed 5K after several weeks or months. Substituting a piece of fruit for that afternoon candy snack can add up to real pounds lost over time.

3. Involve others: Going public means accountability. Having an exercise buddy waiting at the gym may help you stick with your exercise goals. Group weight loss programs have a long track record of success and online communities can accommodate busy schedules. Letting others provide support and encouragement will get you past those days when you think eating healthy is not worth the effort.

4. Commit some cash: Hire a trainer to come to your home or design a workout for you at the gym. Not only does spending money provide motivation but a trainer will keep you on track. Foster a little friendly competition by pooling some cash every week with friends or family members. The person achieving their weekly goals keeps the cash. Sometimes having a little skin in the game can keep you in the game.

5. Reward success: Give yourself credit for your successes. Periodic rewards can provide motivation when your goals seem distant. A massage after a month of workouts or a new music download for a pound lost is a great way to say "good job". Just be sure your rewards don't undermine your efforts.

So what am I doing? I've registered for a St Patrick's 5K to keep me running. I will continue to log onto Beginner Triathlete daily. And my favorite- I am on a 4 person team participating in a fitness and weight loss challenge through Quick-2-Fit at Body Natural Fitness Center. We start January 16th. It's going to hit all 5 of my suggestions. I can't wait to start.