At 6:15 a.m. this morning it was raining. It was chilly and dark and gloomy and the rhythmic sounds of the falling rain induced a type of hypnosis that caused me to stare at the window vacantly instead of getting out of bed, getting dressed and going to my exercise room to workout.  Now this is not the first time this has happened to me. Sometimes I open my eyes and cannot believe what a beautiful day it is. So beautiful, that I must lie in bed to enjoy the pure awesomeness of it. Other days it’s the softness of the bed or the coziness of the comforter or…

The fact is that on some days any old excuse will do, as long as the result is that I can remain in bed instead of working out.  Fortunately, on most days I successfully fight the urge to stay in bed and I actually use my exercise room 4 or 5 days on most weeks.  Although, it would definitely be more simple and incredibly more appealing to sleep in.  It is also more appealing to get a burger for lunch instead of making a salad; to eat cookies instead of a piece of fruit; to have dessert instead of skipping it because you know you are full and don’t need it anyway.

If you are out of shape and/or overweight and really want to lose weight, but just can’t seem to do it, the reason is simple.  It is just easier not to.  Now I know this is an oversimplification, but it’s true.  Here is the fact:  There is absolutely no exercise or fitness regime that will work for you if you don’t use it consistently over a long period of time.  Most of us are not trying to lose weight that we just gained in the past month.  We have gained weight slowly over the years for a variety of reasons, most of which have to do with poor diet choices and lack of enough exercise.  Interestingly enough, even though we know this, we expect to drop the pounds in a week, a month, or certainly in three or four months, right?  Even though it is possible to lose weight quickly through crash diets, pills or supplements, healthy, long-term, effective weight loss is best achieved through nutrition and exercise routines that are implemented as lifestyle changes, not quick fix programs.

Here’s a challenge: buy a treadmill, an elliptical or whatever type of aerobic equipment you prefer.  (Or join a gym) Now here’s the catch — actually use it.  Use it for 45 minutes a day four times a week, ensuring that you work up a good sweat during at least 30 minutes of your workout.  Add in some weight training twice a week as you progress. Change your diet to make more healthy choices (we all know what healthy choices are) — not just some times but most times, i.e. 6 out of 7 days a week – and don’t overstuff yourself when you eat.  Do this consistently not just for a month or two, but as a lifestyle commitment. You will lose weight.

And the next time it’s rainy, gloomy, chilly and dark outside when you awake at 6:15 a.m., just close your eyes and snooze for another 15 minutes. After all this hard work, I am sure you will deserve it.

As a life-long on again, off again wannabe fitness enthusiast, I have tried dozens of different exercise routines, equipment, gyms and classes. Over the years I have learned what we all know to be true: consistency is THE key to success. And for me the KEY to consistency is convenience and ease of use. Buying a home treadmill was the best decision I ever made. It provides both ease of use and the convenience needed to keep me consistent with my routine and finally get off of the off again, on again cycle of exercise.

I know what you are thinking. You have been down this road before. You see a great piece of equipment, buy it, get it delivered and set-up, and for a few days you are committed to making it work. After a few weeks, the novelty wears off and the equipment begins to collect dust in the corner under a pile of clothing.

Still, using a home treadmill is a great way to workout. It remains one of the most popular home exercise equipment to buy, because it is simple to use and provides a good cardiovascular workout. So it is an investment in your health that can be the key to achieving your fitness goals. Here are some easy tips to getting the best use from your home treadmill.

Do your research first

1) Consider your specific location and needs when comparison shopping. Do you have a large, dedicated exercise room with lots of space or will the treadmill live in the corner of your bedroom? Will you move and/or store it when not in use? Some treadmills fold and have wheels for ease of movement (Of course the heavier the equipment, the move cumbersome it will be to move regardless of wheels). There are lots of size options and many treadmills come with “space-saver” designs.

2) Will you walk, jog or run? Are you a tall person with a long stride? How much do you weigh?
This is important, the length of a treadmill bed and its maximum weight capacity vary. Standard sizes are 55 inches and 60 inches, but some come in shorter or longer lengths. Taller people with long strides and runners are typically more comfortable with longer treadmill belts.

3) What features do you want? What features will you actually use?

Today’s treadmills have an abundance of very cool features. The more features, typically the higher the price tag. If you are on a budget, consider what features you will actually use. If you know that you will walk at relatively low speeds and flat terrain, do you need an expensive incline trainer that goes up to 40%? Other things to consider:

Do you want a machine with lots of pre-programmed workouts for variety? If so, consider buying a treadmill that is iFit compatible.

What about a TV console, iPod connection or the ability to browse the web during your work out? These things will definitely increase the cost of your machine, but if it makes you use it more consistently, isn’t it worth it?

If you like to drink water during your workout, make sure there’s a water bottle holder included in the treadmill console. I made this mistake with my own machine. I always drink water during my workout and although I love my machine, it does not have a compartment deep enough to hold a water bottle.

Location Location Location

Although it may seem like a good idea to put your treadmill in the garage or the basement storage area where it cannot be seen and is out of the way, it probably is a bad idea. I fixed up my extra bedroom as an exercise room that, according to my father, makes you “want to work out.” Putting your equipment in a dark, dingy, cold (or hot), damp, unattractive space is a recipe for failure. Who would want to spend time there? Your workout area should be bright, well-lit, visually stimulating AND conveniently located. By locating my exercise room in my extra bedroom, I literally get out of bed in the morning, put on my athletic shoes and jump on the treadmill in my pajamas.

Prepare your space. Make it fun.

If you love music, have a great sound system available to listen to your favorite tunes or catch up on new music. If watching television is your preferred form of entertainment, have a TV large enough and well placed so that it will be easy to hear and enjoyable to watch. Do you like to read? Although difficult to do while jogging or running, it is certainly doable while walking. Even an attract view from a window can help lessen the boredom during your workout. Prepare your exercise space with the things you love and you will look forward to spending time there.

Create a Plan for Success

I don’t mean unrealistic expectations of quick weight loss and running marathons (although the latter is certainly an admirable goal), but how will you work out and when will you work out. Planning a specific time 3 or 4 times a week when you will use your equipment will help you stick to your goals. Are you a morning person? Plan to get up 30 or 45 minutes early and use the treadmill before jumping in the shower. Do you prefer to exercise in the evenings? Use the treadmill time to wind down from work and catch up on the local news before having dinner. Start slowly if needed and keep it simple. You can walk for 10, 15 or 20 minutes or jog for 5 or 10 minutes at first. If you wake up 15 minutes late and can’t workout for 30 minutes, then work out for 15 minutes. Don’t let excuses stop you from achieving your fitness goals. Consistency is the most important factor to success.

With just a little preparation, you can successfully maintain a home exercise routine and get the most of your treadmill or other home fitness equipment.

LET YOUR NEXT HUG BE FROM THE BODYBUGG

Are you one of those people everyone loves to envy for your keen exercise and diet ethic?  Even if you are not that person and just wish to be her, the bodybugg is the next toy you purchase, and you will not get it at Toys R Us, no matter that it sounds like one of the new gimmicks directed towards children.

The bodybugg is a wee little instrument that will manage your calories for you. The bodybugg is for you if:

• you have calories to burn
• you want your treats to be earned
• for a better body you have always yearned
• calorie-management is what you have to learn!

The bodybugg does the ground work for you.  It is one of the foremost names in fitness tracking and health enhancement.  It is a calorie management system that has a proven track record in weight loss and management.

Features of the bodybugg:

• it is comprised of sleek devices that you can wear and are in no way cumbersome
• the devices are complemented by a web-based program that is easy to use
• this is very convenient to use
• you can get immediate access to the bodybugg via your smartphone.

So, if you are always wondering at some point of the evening whether it is all right to eat that extra cookie?  The bodybugg is the device for you! 

Here is some more about this awesome little invention:

• it runs on a chargeable battery so is quite “green”
• specialized sensors track calories burned
• the web- based program that manages calories is free for 6 months with initial purchase
• it is compatible with PC and Mac
• an in-built pedometer helps you track your steps.

So we see this machine does it all, it is like two gadgets in one, it tracks steps to make sure you are getting in your required number as well as keeps an eye on your calories ensuring you are not going overboard. 

For your purchasing pleasure, there is the bodybuggSP system, and the bodybugg system (version 3) with digital display.

 

A personal calorie management system: what more could one ask for.  You can get a deal if you buy two — one for the hubby or wife — and they come in the most delightful colors of chrome, pink, and grey.  The version 3 is about $129 and comes in beautiful colors like black, blue, chrome and pink.  There are some advanced sets also available that cost more, like the Biggest Loser now on sale.

You can also see it as a mentor you can always trust.  Yes, go ahead and talk to it as well, it will not tell!  So there’s its final feature, your own personal therapist!

Here’s a fact:  It is impossible to be serious about fitness and get the most out of your fitness plan and exercise if you continue to smoke.  Not to say you cannot exercise and smoke. You can with the right conditioning.  I did it for years. The body is amazing.  But are you getting the most out of your routine? Are you really being healthy? No. Are you damaging your health? Yes.

THE NOT SO GOOD NEWS

Did you know that each year, secondhand smoke causes:

• 300,000 cases of lung infections, such as pneumonia and bronchitis, in infants and young children
• 2,300 infant deaths from Sudden Infant Death Syndrome.
• 37,000 deaths from heart disease in adults
• 3,000 deaths from lung cancer in adults
• 13,000 deaths from other cancers in adults
• 790,000 office visits for treatment of middle ear infections for young children

The good news is that today there are many products readily available to help you quit. 

NicoDermCQ  is a 10 week nicotine replacement therapy.  The dosage depends on how many cigarettes per day you currently smoke.  For those who smoke more than 10 cigarettes a day:

•                 begin with 21 mg for six weeks
•                 14 mg for two weeks
•                  7 mg for two weeks

For those who smoke less than 10 a day

•                 14 mg for six weeks
•                   7 mg for two weeks

NicoDermCQ  provides the most rapid delivery of nicotine which helps to reduce cravings in minutes.  You can buy it in different strengths, i.e.  2mg and 4mg, and it is available in a variety of forms:  gum, lozenge, patch and nasal, etc.   It is recommended that you start with 1-2 doses per hour, with a maximum of 5 per hour or 40 per day.  You should use a little as possible to help reduce your nicotine withdrawal symptoms.  The cessation rates at 1 year are about 20-25% and nose and eye irritation common in 1^st week.  The good thing is that you can get it over the counter.  NicoDerm CQ STEP 1 – 3 Week Kit – 21 Clear 21 mg Nicotine Patches  Just read the directions carefully.   Once you start taking it, do not continue to smoke. It’s dangerous.

Wellbutrin® or Zyban® is an anti-depressant medication that is also used for smoking cessation. It is prescription only and does not contain nicotine.  It works by increasing the brain dopamine levels  and many people like that you can continue to smoke for one or two weeks when you begin the therapy before your quit date.  It’s usually taken for 7 to 12 weeks. The cessation rates are similar to nicotine-containing therapies.

Chantix is the first FDA approved non-nicotine cessation therapy in almost a decade.  It was developed to address the mechanism responsible for satisfaction from smoking and to reduce the urge to smoke. You begin one week prior to quitting, so similar to Zyban you can continue to smoke while you prepare for your quit date.  The dosage is similar to Zyban and the most common side effect is mild nausea.  Although as with most medications there are many other not so common side effects and there are FDA warnings regarding Chantix and use in people who suffer with mental illness (including bipolar, depression, etc.)

These are some of the most well known quit smoking aides. Of course there are numerous herbal supplements and other therapies, i.e. hypnosis available on the market.  Let me briefly tell you my story. I mentioned in the last article that I’d literally quit hundreds of times in a seven year period before I finally had my last cigarette in 2001.  This was not an exaggeration.  The first time I quit I tried hypnosis.  The morning after I woke up in a state of panic without any cigarettes.  Needless to say, it didn’t work. Over the following years I tried herbal supplements, topical creme applications, things that you sniff, swallow, suck, bath in and inhale.  I bought NicoDerm gum once and was scared that I’d get hooked on it instead of cigarettes, so it stayed in my closet un-opened for years – I finally threw it away 2 years after I quit. So how did I quit?  Finally one day I had just had enough.  I inhaled a cigarette, put it out and said “that’s it, I don’t want to do this anymore.”  The next day I stayed in bed and watched TV for 24 hours, ate burgers, fries and ice cream.  That day turned into weeks; weeks into months; and months into years – that was 10 years ago.  So when I quit, I quit cold turkey, but I think that each time I tried a new quitting aide and attempted to quit, it got my mind and body used to the idea of not smoking and eventually helped me pull it off for good.

Just don’t quit quitting.  You’ll get there.

To your health.

Fit and Female: The Perfect Fitness and Nutrition Game Plan for Your Unique Body Type

• ISBN13: 9780471739036
• Condition: New
• Notes: BRAND NEW FROM PUBLISHER! 100% Satisfaction Guarantee.  Buy with Confidence! Millions of books sold!

“No one understands what it means to be fit and female better than Geralyn Coopersmith. Her work has brought results to women nationwide.”
-Carol Espel, MS, National Director of Group Fitness for Equinox Fitness Clubs

“Every woman should read Geralyn’s book.”
-Michael Boyle, author of Functional Training for Sports

“Coopersmith leads the reader to new levels of self-awareness and the ability to make educated choices. Underlying her hip, upbeat tone is a sound background in exercise and fitness

List Price: $ 16.95

Royal Canadian Air Force Exercise Plans for Physical Fitness

revised 1962 edition of this classic fitness program for men (11 minutes daily)& women (12 minutes daily).

Getting started in a water aerobics class could be the right thing for you any number of reasons. There are so many different types of fitness programs and work out plans but water aerobics has always remained pretty unique. Water aerobics can not only be an amazing workout, it’s safe, and it’s tons of fun!

A Good Start

If you’re new to exercising, think you’re out of shape, and don’t know what to try then water aerobics is a great place to start. This is an activity that lets you go at your own pace and increase your exertion when you’re ready. While the water provides resistance as part of the fitness routine, it also helps to reduce the resistance of gravity and can be used to your benefit while your muscles are still getting stronger.

Weight and Obesity

For some it may be discouraging to embark on a new fitness program when you’re overweight. One of the best things about water aerobics is that about 85% of your body weight is being supported by the water. When you’re working out in this environment, you’re still burning calories, but a lot of stress is being taken off your back and legs so you get the chance to have a full body workout with less discomfort.

Age and Joint Pain

As you get older, arthritis and joint pain may be something that can’t be helped. Trying to maintain a healthy level of physical fitness may become unbearable, but water aerobics is an activity that will cause less inflammation and pain to your joints. Plus, being submerged in the refreshing fluidity of the pool may actual go a long way to help relax some of your aches and pains.

Rehabilitation

Exercising can be a great way to get you back on your feet after an injury, but that can be challenging when you’re already in pain. Water aerobics is an invaluable rehabilitation tool because it can be as low-impact as you make it. You may even just decide to make it part of your fitness regime as a form of injury prevention.

Water aerobics can be right for you whether it’s being done for exercise or just for fun. Many people out there who aren’t strong swimmers may still enjoy water related activities and lucky for them water aerobics can be done in shallow water levels. Whether you choose this form of fitness because of medical reason, age, pregnancy, or just for your love of water, it’s a great way to keep cool and have fun while burning calories.

Water exercise is an excellent physical therapy activity to help alleviate the symptoms of arthritis. This is because the water can take away a lot of physical stress, as it defies gravity and makes it much easier for a person suffering from pain to flex those stiff joints and muscles. However, you do not need to be a world-class swimming champion to take part in this type of exercise. Try going slowly and carefully at first, and work yourself up to a more advanced level when you feel ready. Treading water is a great way to begin, especially if you’ve got problems with your knees or hips. For arthritis in your shoulders or arms, you can try doing the breast stroke, or even the backstroke if it’s not too difficult for you to manage. Wherever you are able to move slowly and with fluid, easy motion will be an excellent start to a beneficial exercise regimen. The key is to take it slowly and steadily, but enjoy yourself and have fun while you exercise. You can always advance your activity when the time is right — water aerobics might be a good goal.

If you don’t have access to a pool, there are also many other exercises to help arthritis pain. One of the most convenient pieces of exercise equipment can already be found right in your own home:  your staircase.  Stiff knees and muscles can get quite a workout simply by going up and down stairs each day. This is also a wonderful method for exercising your hips and other areas which may be affected by arthritis. Climbing stairs, one step at a time (use your heel first to bear weight, being careful not to extend your knee over your ankle), can be a wonderful way to get fit and healthy, not just for your arthritic areas, but also for your other muscles and your heart as well. While it may feel painful on your knees or hips at first, adding just a few extra steps each time will benefit your entire body, not just your arthritic knees or hips.

Other types of exercises to help arthritis pain that are often overlooked are Yoga and Pilates. These are some of the best exercises to help arthritis pain. For those who have never tried yoga, it can be a pleasant and relaxing new experience. You don’t need to do each pose perfectly — merely trying your best can help you maintain or regain joint health and flexibility — there are a variety of postures and exercises involved with yoga, so that you can customize a yoga fitness program  that is just right for your specific needs. Pilates is also wonderful to help alleviate tension in stiff, aching muscles and joints as well. There are Pilates programs that are designed for any and all skill levels, from kids to the elderly, and for people in perfect health as well as those who may have serious mobility issues.

Jackson is off to a tremendous beginning with his fitness and exercise routine.  His goal last week was to perform 3 days of exercise, to eliminate the unhealthy, grab what you can, for lunch habit and make healthier snack choices.

Last week he exercised on Tuesday, Thursday and Saturday, including:

30 minutes of walk/jog interval aerobic exercise (outdoors)
30 minutes of gym training including free weights, sit ups & leg lifts

As mentioned last week, Jackson eats a pretty healthy breakfast; lunch & late night snacking is the main problem.  Last week, he bagged lunch and chose healthier snacks.  Here’s an example of his daily diet:

Breakfast:  High Fiber cereal with 2% milk

Mid morning snack:    One medium apple, one nectarine

Lunch:  Bowl of low sodium chicken noodle soup, turkey sandwich on whole wheat bread with 1 tbsp mayo, lettuce and tomato

Dinner:  Grilled flank steak on mixed salad greens with avocado, tomato, red onion and blue cheese sprinkles   

Evening snack:            2 Fig Newton cookies

For a guy of Jackson’s height and weight, this is a very reasonable diet.  I’ve suggested eating a small serving of nuts, perhaps pistachios or almonds, as a late night snack alternative.  If one must eat cookies, Fig Newton’s aren’t a bad choice, but there’s still the sugar content.  Overall though, I’m pleased with the food choices and feel we’re off to a great start.  When we started last week, Jackson weighed in at 211 pounds, with a goal to lose 25 lbs – slowly.  This week he weighed in at… drum roll….

206 lbs!

Of course, daily weight can fluctuate 3 or 4 pounds due to a variety of reasons  (particularly in women) and the scale should be used as just one measurement of progress.  Weekly weighing is sufficient and try to get on the scale at the same time of day (preferably first thing in the morning before food and/or drink).  In a couple of weeks, we’ll measure Jackson’s waist line in addition to weight to get a better idea of progress toward his overall fitness goals.

Stay tuned!

“That can’t be right. I’ve been wearing a 38 for years; just bought a pair last week.” These were Jackson’s comments as I recorded his waist measurement which, according to the tape measurer at least, measured 43 inches. As I calmly explained that it was unlikely that the tape measurer was inaccurate and that it is common for people, especially men, to wear their pants lower on their “waist” as the belly begins to expand — which could, quite possibly, account for the difference — he released a big sigh, “Well I suppose it’s time to get with the program.” To which I smiled and replied, “Yes, I think perhaps it is.”

Jackson is a middle-aged male, 5’9” tall, weighing 211 pounds, meaning he has a BMI of about 31. He started noticing his weight beginning to fluctuate from its previously stable 165 lbs about 20 years ago, and he has been slowly packing on the pounds since that time. About 10 years ago he developed hypertension, which he controls with prescription medication, and his cholesterol level, that has been borderline high for years, is now beginning to elevate. His physician wants him to lose at least 25 pounds. Jackson has asked for my assistance and has agreed to let me chronicle his journey on myfitnessplan.net

The first step to embarking on any fitness or weight loss plan is to know where you currently stand on the road to fitness. What is your motivation for wanting to get fit and stay fit? What are the consequences if you don’t take action now? What is (or are) the impediment(s) to developing a plan and sticking with it? Jackson has many strong motivations for losing weight and increasing his fitness level. Beside the aforementioned health issues, he says he has realized a notable decrease in his physical strength, energy level and stamina. Some of this he contributes to poor diet choices, but mainly to sedentary habits and procrastination. He eats a healthy breakfast each morning, typically high fiber cereal or peanut butter toast, but doesn’t plan well for lunch and grabs quick unhealthy fast food on the run. His wife typically provides him with a healthy dinner, but he has a bad habit of late night snacking – chips, cookies, ice cream or other tasty sweets.

Our plan is slow, steady weight loss through modest diet modification and an increase in physical activity. No counting calories or drastic, unrealistic diet or exercise routines – which in my experience just don’t work for the long term. The goal is not just for him to lose weight, but to keep it off by replacing bad habits with good ones that can be sustained for the long term. We’ll work to counter his obstacles to making good food choices, i.e. taking healthy lunches to work, eliminating late night snacking or providing healthier alternatives. We’re starting off with a modest exercise plan, 30 minutes of cardio 3 times each week and 20 minutes of weight training 3 times per week.

I’ll keep you abreast of Jackson’s progress weekly and post some pictures along the way. Stay tuned for an interesting journey.

Weight loss is the Holy Grail of modern society. A multi-billion dollar industry has sprung promising quick and permanent results. However, one does not need to spend an inordinate amount of money searching for a method that works for them. Avoid the snake oil salesmen and discover these 5 Tips Guaranteed to Help You Lose Weight.

First, it is important to understand the basic science behind weight loss and the body. Ignore the buzzwords and concentrate on these facts. The Basal Metabolic Rate is the number of calories a person burns by simply living (heart beating, breathing, bodily functions, etc.) . Think of it as the number of calories a person burns by staying in bed all day. There are a multitude of calculators available on the internet to calculate this number personally. Be certain to tailor your BMR based on your activity level. Once you understand your number, you can calculate the amount of calories needed to lose weight. There are approximately 3500 calories in each pound. Therefore, once you have induced a caloric deficit of 3500 calories you will have lost 1 pound. There may be variation due to water gain and loss, but this is a concrete rule.

1) The first tip to help you lose weight is to know your caloric needs. You individual needs will vary depending on your height, weight and level of activity. If you embark on a weight loss plan without this critical information you will be at a disadvantage.
2) The second tip is to eat a sensible diet. Meeting your caloric needs is great, but it is detrimental to reach that goal by relying on a diet high in fat, sugar, or carbs. The new government Choose My Plate program is an excellent resource and starting point for overhauling your caloric intake with healthier choices. Better yet, it’s free!
3) The third tip is to focus on drinking water. Water is your miracle drug and your secret weapon. Drinking water before a meal helps you feel full, making you eat less. Innocent drinks such as sports beverages and sodas are high in sugar and calories; they are excellent at sabotaging your diet. You are free to allocate your calories elsewhere by replacing those drinks with water.
4) The fourth and most obvious tip is to exercise. Adding a workout regimen to your new healthy food choices is the easiest way to tear through calories. Cardiovascular activities will raise your heart rate, get blood flowing, and literally burn calories. Weight training increases your lean body mass and burns calories 24/7/365. Therefore, it is important to incorporate both types of activities into your workout routine. Keep in mind that although weight training adds pounds, it is lean muscle mass. Without working out those muscles, your body will eat away the lean muscle along with the fat.
5) The last tip is to employ some type of accountability system. Following all of these tips without help takes an incredible amount of self control. Keep a journal of your progress and enlist friends or family to check in. Embarking on your new lifestyle choices with a companion is also an excellent way to motivate and push each other.

By following these five tips not only will you melt away pounds, but you will also keep off the pounds. This is not so much a weight loss plan as a fundamental lifestyle change. It took time to put on that weight and it is also going to take time to lose it.