From:
FITNESS magazine - March 2011
* Any amount of activity is beneficial if you do it consistantly.
* Writing down your aspirations and sharing them with a friend increases your odds of success. "Like" FITNESS at facebook/fitnessmag and choose your fitness goals, then click to share them with your friends. This way you will have your whole social network circle to keep you accountable! --- I did it!
* The best motivator for many people is to sign up for a class or a gym membership. If they've paid for it, then they are more likely to go at least 3 days a week. -- Yep! I joined the gym and I DO go because I am paying for it! Plus.. I am enjoying it!
* Set a specific time to work out, as if it is an appointment. --- Yep! I've done that. I have my own schedule and I try to stick to it!
* Attend classes at the gym so that each day is something different. This will keep you from getting bored. --- Unfortunately, with the membership that I currently have at the gym... I can not attend any of the classes.
* Work out early in the day. The later it gets, the less likely you will go to the gym. --- This is true.
* Live an active life -- Take the stairs instead of the elevator. Walk the dogs every day. Park far away. -- I do take the stairs, if I can. And I don't always park close. It depends on where I am. I DO need to walk the dogs more often.
* The steps that you accumulate throughout your day that make a difference in your weight. Start a habit of walking around your neighborhood after meals. -- I should do this.
* People who walked at least 6 miles a week reduced their risk of age-related memory problems by half. -- I am pretty sure that I DO walk at least 6 miles each week. Probably MORE!
* How to choose a resistance band:
If you're new to exercise, choose the lightest band to start, usually the equivalent of a 3 lb dumbbell. If you already work out, go with the next level, 5-7 lbs of resistance. (Bands are typically color coded. Try the GoFit Power Loops kit to get three levels of resistance; $15, gofit.com)
To increase the resistance of any band, just shorten it, by holding it closer to where it's anchored. Depending on the exercise, you can anchor the band under your feet or tie it around a doorknob, a sofa leg or a bedpost. Center the band before tying it to create two ends; tie it closer to one end for a single strap. -- The one that I have is Ashley's. She got it when she was in physical therapy after her knee surgery. I have no idea what "resistance" it is. Not sure if I should get a new one.
* Fat-burning enzymes start switching off when you're inactive for too long, and they an plummet 50% or more after a full day of not standing. Every 30 minutes... stand and stretch. -- Ooh! This is something to remember!! Of course, I am pretty active on most days. Sunday, tho... I tend to be a bit more lazy!
* Movement creates energy. Just 10 minutes of brisk walking can increase your energy for 2 hours. -- I like this! I can do this!
* Snacks that boost energy are ones that include carbs, protein and a little fat (crackers with peanut butter; yogurt and a slice of whole wheat bread). Fats give you an immediate boost, complex carbs sustain blood sugar levels, and protein keeps your energy up for several hours. -- I love peanut butter crackers!! I am glad that they are good for energy boosts!
* 4 grams of concentrated fish oil daily may increase muscle mass while reducing body fat. -- I knew that Fish was good for you, but I didn't realize that it was THIS good! I do like it. We just don't eat it that often. I DO take fish oil supplements, tho.
* Ward off the munchies by making a list of alternative activities to keep yourself entertained.
* Splurge on one meal and one dessert each weekend. That way you can indulge without feeling guilty or wrecking your diet. --- YAY! I like this idea!
* Book: The Beck Diet Solution: Train Your Brain to Think Like a Thin Person
* Book: Stealth Health: How to Sneak Nutrition Painlessly Into Your Diet
* Book: Your Final Diet
--- I haven't check these books out yet. I just listed them because they were mentioned in the magazine.
* Rather than fixate on the number on the scale, identify healthy habits you can practice long-term. -- Eat out less and cook at home more, aim to hit the gym 3 times a week, and walk wherever you can instead of automatically jumping into the car. -- I am guilty of being "fixated" on the number on the scale! I like the idea of identifying healthy habits, instead.
* Book: The Small Change Diet
* Thirst can cause cravings, just as hunger can. Eat every 3 to 4 hours and drink water regularly.
-- I have a hard time drinking "enough" water. I get bored with it!
* What you weigh isn't as important as what you fit into. -- I know this to be true... but, I still want that number on the scale to go DOWN!
* Secrets to diet success: Watch portion sizes, Exercise more, & Cut out junk food -- Great things to remember!
* Spread out your calories throughout your day for a steady stream of energy. Eat 300-400 calories for breakfast, 400-500 for lunch and dinner. Then, eat two 100-200 calorie snacks daily. -- This "should" be easy to do. Of course, tho.... it involves "counting" those stupid calories!! LOL!
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