No matter how much we plan, something always happens. It’s like someone is playing a joke on us. I once heard trying to have control described as trying to hold something tight in your hand. The harder you try to hold on, the more gets squeezed out. The best you can do is to set your priorities.

Dead Reckoning

I love this term. It is the process of calculating your position in order to keep on course. When you set your #1 priority, you control the outcome of your day. That’s because you have determined in advance the most important and rewarding thing you will accomplish before the day is done.  Then you get it done.

Today I decided to make exercise my priority. I gave myself a list of 3 exercises that I could do during my day (stretching, walking the dog & the vibration plate). I may only spend 10-15 minutes doing them but they add up. I stretched first thing this morning and it felt great.  I just returned from walking Monk. Tomorrow I am going to add a workout program. What one thing will you do today to advance your most important goal?

It helps to have a priority as a dead reckoning. What healthy choice will you make today? Let me know.

Holiday shopping can be stressful. And sometimes we forget about ourselves. I would like to suggest you ask for gift certificates.  As you lose weight, exercise or take up new activities, you will need new stuff.  What better way to reward yourself for all your good work?

What have you always wanted?

Get things that will move you forward into the new you.  This is a great opportunity to try new experiences like a massage, laser hair removal, a personal trainer, lessons, a vacation or that special thing that you always felt guilty about purchasing.  To make it easy, ask for gift certificates from just 2 or 3 stores or a Visa card that can be used anywhere.

The good news is gift certificates are always the perfect size and color! What healthy choice will you make today? Let me know?

Here is a quick exercise. Look at all the times you have lost weight.  What is the most common, comfortable amount of weight that you have lost in a healthy manner? It could be 10lbs, 20lbs or 25lbs.  It is important that the amount is one that you have done numerous times.

Why is that?

It means that you are looking at an amount that you know that you can lose and have been successful losing before.  Now divide the amount you want to lose by that number.  If you want to lose 60 pounds, and that prior success number is 20 lbs, then you just have to be successful 3 times!

Breaking your weight goal down into smaller pieces, takes the overwhelm out of your goal. Knowing that you have done it before makes it easier to have confidence that you can do it again. I’ve lost 150lbs and kept it off but I’ve only done it 1 time. I have lost 50lbs at least 3 times, but I have lost 25 lbs probably 20 times or more in my life.  So I know, I know how to do it again!

Trying this could change how you view your potential for success. What healthy choice will you make today? Let me know.

Ideas

I highly recommend that you develop a toolbox of 10-minute rituals. They help you get more done because you have a deadline. And you will possibly eat less because you are busy.
•    Before a meeting or conference call – make a phone call or write an email
•    While food is in the microwave –put dishes away or prep an ingredient
•    Change the order you do things – sort clothes while the washer is filling
•    Do some exercises or stretching –do a little dance, walk in place or do chair exercises. You can even flex your muscles while you are standing in line.

You get the idea. Use those small chunks of time to get you s head. What healthy choice will you make today? Let me know?

Although Halloween can be a challenge for those of us that have a sweet tooth, seeing the kids & pets in their costumes has to put a smile on your face. With all the holidays coming up in the next 2 months, it pays to find a way to protect and increase your happiness.

What can you do?

Here are a couple of examples:
•    Get plenty of sleep. Sleep 7-8 hour a night.

•    Laugh everyday. Find a joke site or just a site that’s fun. Here is one to get you started: http://living.health.com/2007/10/01/whats-your-workout-personality/

•    Start a hobby. It will give you some “Me” time.  And if you take a class, you may make some new friends.

•    Simplify your holidays. It doesn’t have to be the way it always was, especially if you are the one doing all the work. Have others bring a dish. Do early shopping on-line.

•    Do what makes you happy and have others do what makes them happy. If they are not willing to do anything, it’s not that important to them.

•    Don’t forget to exercise, even if it is dancing at home. And be sure to go outside everyday.

What healthy choice will you make today? Let me know.

Women’s Health quoted a poll of over 6,000 people, conducted by the Institute for Medicine and Public Health that we spend an average of 56hrs a week sitting! That’s 1/3 of our time. Add another 50+ hrs for sleeping and you have only 60 hours left to be active and have a life. It sounds like a lot but by the time you do all of your other daily requirements, it really doesn’t leave as much time as you think. All this sitting contributes to the increase of heart disease, diabetes and obesity.

Sit-Stand-Walk-Run

There is an old saying: Stand when you would sit. Walk when you would stand. Run when you would walk. So how does this work? Here are some ideas:
•    Exercise or fidget when you are sitting
•    Stand up when you are on the phone or talking to someone. Hand-wash your dishes so you stand.
•     Walk down the hall to someone’s office instead of calling. Pace when you are on the phone.
•    Run with your kids or dog. They will appreciate it. Don’t run, then do more of all the others
•    What ideas do you have?

My last suggestion is be less efficient with your activities. Stop saving your energy. When I was at my heaviest, I tried to take the least amount of action possible. I would wait to make a trip down stairs until I had several things to do or get someone to do it for me. Now I go up and down as much as I can.

Work as much movement into every activity as you can. What healthy choice will you make today? Let me know.

What does this mean?

If we are great at cooking, why not focus on all the great healthy meals we can make, instead of all the exercise we are not doing. And the same is true in reverse. If you like to exercise, focus on getting the best workout you can, not on the cooking you are not doing.

If your goal is a healthy life, at some point, the 2 will merge. In order to get the best workout you will want to put healthy food in your body. No one says you have to be the one cooking. If you are the one cooking, at some point you will have more energy and feel like taking up some exercise. It may not be the gym, but it might be a bike ride through the farmer’s market.

When you start with what you are good at, you will reach your goal sooner, easier and happier. Look at all the life skills you have. Ask how can I apply them to all parts of your life including weight loss.

What healthy choice will you make today? Let me know.

Flu is a serious contagious disease. This flu season could be worse because there is a new and very different influenza virus causing illness called 2009 H1N1.  And if you’re wondering whether you have H1N1 flu (swine flu) or the seasonal flu at this time of year, don’t.  You treat swine flu just as you would the seasonal flu.

Keeping a healthy lifestyle can be your first defense. Get significant rest every night. Most adults require 7.5 hours nightly. Rest will keep your immune system robust. Exercise regularly. Eat a diet full of fresh fruits and vegetables. Supplement with vitamins as necessary. Don’t forget to drink plenty of water.

Take everyday common sense preventive actions.

•    Cover your nose and mouth with a tissue or the crook of your elbow. Avoid coughing or sneezing into your hand
•    Wash your hands often with soap and water. Use an alcohol-based hand rub if soap & water are not available.
•    Avoid touching your eyes, nose and mouth, as this will spread germs.
•    Avoid contact with sick people. If you are sick, limit contact with others as much as possible to keep from spreading the infection.
•    If you are sick with a flu-like illness, stay home for at least 24 hours after your fever is gone. This is 24 hours fever free without the use of fever-reducing medicine. The exception is to get medical care or necessities.
•    Follow public health advice

Boredom is the worse enemy of success. I’ve learned that some times you need a break or a change from routine and consistency so you can reset your energy and enthusiasm.

FITT can help

Lets look at how FITT (Frequency, Intensity, Time, Type) can help. You can freshen up your exercise by can changing any of these.
*Frequency – How many times a week one should exercise.
*Intensity- How intense the workout should be.
*Time- How long the workout is.
*Type- What kind of exercise to do.

For example, when I swim, I can do it for a certain amount of time. Other times, I try to see how fast I can do a certain distance. Other days, I may do fewer laps and more water aerobics.  My first goal is to get to the pool, after that I do what I’m in the mood for or what my body dictates.

Other Simple Ideas

Here are some other simple things that you can do:
•    Do cross training. Different exercises work different muscles and it gives you a change of pace.
•    Do interval training. This can be with different forms of exercise at home or at the gym. When I started I would walk in place until I got tired, then get on my exercise bike. Then walk in place again.
•    Learn something new.  Start something new or different. Change your routine. Try a different type of exercise. If you are a hard-core gym exerciser, try dancing or yoga.
•    Say yes to spontaneous exercise opportunities. Go with family or a friend to their gym or take a free class. You can always go back to your routine. It’s fun to share. I went indoor rock climbing with my son.
•    Do something different to make your routine more interesting. Try a pedometer if you like walking or music. Take a different route or set a different destination.

You get the picture. Don’t forget if your body is tired, it’s ok to take a break. What healthy change can you make today? Let me know.

Does the statement “30 -60 minutes of exercise at least 3x a week” send shivers down your spine? Exercise doesn’t have to be a regimented exercise program. It doesn’t just happen in the gym or in workout clothes. It can be something you can work into your normal daily life.

Getting Started

If it has been a while since you exercised, you can break down your time into 10 or 15 minute chunks several times a day. Start with the functional things that you do everyday that provide a workout for your muscles. It could be walking, climbing stairs, biking, cleaning, yard work or chasing after grandkids or puppies. Then do more of them!

Find something you can do daily or regularly. The BEST workout is the one that you will adhere to. Try to structure your functional exercises so that they fit in with your lifestyle and habits. Now you know why I say a dog is the best exercise you can have. They have to be walked everyday -rain or shine, hot or cold.

Studies have shown that exercise can have a direct effect on preventing heart disease, cancer, and other causes of premature death. Research has also confirmed that aerobic exercise can reduce high blood pressure, obesity, type II diabetes, and osteoporosis.

So start your regular physical activity. Walk more, clean more and play more. Your heart will thank you for it. And so will your body. What healthy change can you make today? Let me know.