Holiday stress

 Source: Flickr (user aimeesmostwonderfulpics)

In the midst of all of this joyful celebration planning, it's easy to become a little frazzled about some detail or other.  Self magazine recently posted some tips on how to eliminate stress before it even arrives, and I wanted to share a few with you:

1. Stash smart snacks
When you get stressed, you're more likely to reach for cookies and sweets — it's part of our wiring. The thing is, you're not about to go out and kill a wild boar with your bare hands; you're sitting in a traffic jam at the mall. In other words, you don't actually need those extra calories. Fill your cabinets with healthy snacks you enjoy — low-fat string cheese, apples and peanut butter, low-fat yogurt with a few dark chocolate chips mixed in. This way, when that fight-or-flight response kicks in, you'll be prepared to satisfy the urge without packing on the pounds.

2. Exercise — and like it!
It's no secret that exercise is a fantastic way to bust stress. What most people don't realize, is that engaging in physical activity that you don't enjoy can actually promote a stress response. So if you dread going to the gym, don't do it. It will only add to your stress. Instead, pick activities you like — whether it's jump-roping, a mindful walk a few times a day or driving golf balls at the indoor range.

3. Get quality zzz's
"Sleep deprivation is actually used as a torture technique, because it's such a great stressor," says Thea Singer (author of Stress Less: The New Science That Show Women How to Rejuvenate the Body and the Mind). In other words, regardless of whether you need to put that turkey in the oven at 4 a.m., find a way to get a solid 6 to 8 hours of sleep a night, especially during the holidays.

4. Have a girls' night
Thea Singer says this is one of the most natural and easy ways to keep stress in check. Brains scans show that when people are in positive social situations, the area of the brain associated with physical pleasure lights up. Of course, the important thing is to choose your holiday social engagements carefully. Politely decline those that aren't as appealing for you (random neighbors, your Sig O's obnoxious co-worker, etc.) and RSVP "yes" to those that you'll actually look forward to.

So, take it easy, and have fun!  These special times are meant to be meaningful, memorable, and enjoyed.

Exercise and Weight Loss Tips

 Source: Flickr (user mjsavage29) 

 

I wanted to share seven great tips from today's Yahoo Shine article.  They are all practical ways to pick up your pace or make a change in your exercise routine, and when you find yourself coming up with an excuse, just remember this list!

1. Don't let the weather stop you
"The winter was freaking me out—I was afraid I wouldn't be able to exercise. So I'm learning to play ice hockey! To keep yourself going, find things that are fun for you."
—Helen Phillips, season 7

"I lost 214 pounds on The Biggest Loser, but eventually the weight started to creep back on because I stopped making the effort. I had to remember: Going to the gym is not a punishment—it's something I do because I care about myself."
—Erik Chopin, season 3

3. Want it? Have it! (A little.)
"My strategy when it comes to cravings: Eat what's plaguing you, but just a small portion. Otherwise, you eat around the craving. And if you add up the calories, it'll probably be more than if you had just eaten what you wanted."
—Erik Chopin

4. Make it easy to measure
"All my serving utensils are measured. It's not obvious, because they're really beautiful, but I have the option of tracking what I'm eating. That helps me be smart about it."
—Ali Vincent, season 5

5. Remember that age is just a number
"Before I went on the show, I sat on the couch and lived my life vicariously through the TV. Now, in addition to ice hockey, I've tried kayaking and I've become a runner—and I'm 50 years old! If you want to lose the weight, ask yourself, Is it that I can't or that I won't?"
—Helen Phillips

6. Set small goals, and celebrate when you reach them
"I needed targets, different things to go for on a daily basis—a distance on the treadmill or a weight goal. Without them, I wasn't celebrating myself enough, and I got really good at beating myself up."
—Ali Vincent

7. Squeeze it in
"When I'm in the grocery store, I'll do lunges up and down the aisles. In the checkout line, you could do squats. I used to worry about what people thought of me, but I don't care anymore. I know I'm going to get the last laugh."
—Ali Vincent

P.S. I had to laugh at #7, but it's a good point about making the most of the time we have!  Instead of being embarrassed about what everyone else might think, use it as a confidence-builder.

2. Get back up after you fall

Fitness inspiration: Blake Lively

Today's inspiration is one of actress, Blake Lively's, go-to workouts.  I appreciate that Blake isn't your typical size-zero model; rather, a tall, curvy, relatively normal-looking woman who maintains a healthy weight (granted, yes, she does get payed to stay looking so fabulous with the help of a trainer...).

1. Trim Your Core
Start with this core workout, follow with exercises for legs and arms, then repeat the entire circuit twice.

• Sit on a Swiss ball with the small of your back supporting your weight on the ball and legs bent at a 90 degree angle in front of you. Then, holding a five-pound weight with both hands, place it behind your head and perform 15-20 crunches.

• Lie on your back and place feet shoulder-width apart on the swiss ball. Keep your back flat and arms at your sides. Slowly lift your hips, making a straight line from your chest to your knees and return. Repeat 15-20 times.

• On your stomach, keeping your core muscles tight and engaged, hold plank for 60 seconds, relax and repeat 10 times.


2. Get Sexy Legs
• Perform 20 squats with eight-pound dumbbells in each hand. Make sure your back is straight and knees don't reach out past your toes (like you're sitting in a chair).

• With the same dumbbells, perform 10 reverse lunges on each leg. Make sure to maintain good posture and keep your core muscles engaged.

• Keep your arms at your sides with five-pounds dumbbells in each hand. Perform 20 squat jumps.

Tip: If the weight is too challenging, complete the first week with just body weight. Then, add a few pounds each week until you reach the recommended amount.


3. Rock Your Arms
• Perform 15 bicep curls on each arm with an eight-pound dumbbell. When you're used to the weight, try standing on one leg, do 15 right arm curls on the opposite arm and switch. This extra challenge will engage your core and leg muscles while you tone your arms.

• Using five-pound dumbbells, bend at the waist until your upper body is parallel to the floor and perform 15 tricep kickbacks on each arm.

• Hold five-pound dumbbells in each hand, palms facing in, arms at your side. Slowly lift the weights with straight to shoulder level and return. To also engage your core and leg muscles, stand on one leg with your knee slightly bent for eight repetitions, switch legs and repeat.

Rest as needed and repeat entire core, legs and arms circuit two more times.

If you'd prefer to follow a video, check out this Blake workout:

(Blake looking very svelt at the recent premiere of The Town)

Hope you've enjoyed today's workout!

Sometimes you can't make it on your own...

So says the band U2's radio hit, and there is definite truth to the words!

Along those lines, how great is this?  Consider finding a fitness partner (spouse, friend, sibling...) if you don't already have one, and double the benefits of working out; it's a fantastic way to spend more time together, while burning calories and having a whole lot of fun!

Start small, dream large

Do you set personal goals for yourself? Say, for today, a week out, one month away, up to a year, or even more?

I recently had a discussion on goal-making with a friend. We talked about what drives us, how we stay inspired, and what sets us back; also covering the importance of promise-keeping, accountability, and obligations. The conversation has been on my mind ever since, and I have this friend to thank for giving me some new ideas and a fresh commitment to all of the answers I gave to her questions.

When you create goals, it's important to keep them realistic and thereby attainable. Reaching for the skies but knowing you'll never really get there only sets you up for disappointment. Start small, dream large (and believe that you can make those dreams become reality). The more things you check off your to-do list, the more your goals will increase and your confidence will build!

Every little action you take to change and improve is a good sign.  Don't get discourage by the small things, because they are all vital parts of the bigger picture!

Little improvements

With transitioning back into a normal diet of solid foods this week, I've also been easing back into more strenuous workouts. Today, I walked my usual route of nearly 2 miles, and since that already had me warmed up, came home and did some abdominal work (see video below); followed by some back exercises, deep yoga stretching, and a cool down.

I don't know about you, but I just love being able to try new workouts with the sinple click of a button -- YouTube is one of many wonderful (not to mention the best part: FREE) resources!

"You have to do the work. [But] It is possible to become the best you, and achieve perfection." - Tracy Anderson

When life gives you lemons...

 Source: Flickr (user Baldmonk)

 

What will you choose to do with them?

Whew, let me start off by saying that this week is rather tough.  I am currently doing the Master Cleanse diet until some time next week (thankfully not alone, though; my parents are on it as well).  The benefits are numerous, and I am eagerly anticipating seeing what results we come away with by the end (not to mention excited about easing back into a "normal" diet of solid foods!).

As far as exercise goes, I have been consistent, but taking the regimen easier since my energy levels, endurance, and metabolism are currently lower than usual.  'Been doing mostly walking and yoga, which can both be as light or arduous as you make them.

Because of this Cleanse and the changeable weather, I've been doing quite a bit of research on boosting my immune system.  Here are some great tips:

1. Drink your lemons.  Lemons are wonderful for restoring acid-alkali balance. Drinking freshly squeezed lemon juice in water, or adding it to tea, salad dressings (in place of vinegar), baking or cooking, helps maintain the body's internal "climate" at a pH which supports healthy bacteria instead of the viruses and harmful bacteria which thrive in more acidic environments. Apple cider vinegar is another great way to improve your body's alkalinity, but the taste of the vinegar isn't nearly as appealing as that of a lemon's.

2. Drink plenty of water.  This is extremely important, considering the fact that our bodies are made up of three-quarters water, and it is possible to lose a pint of liquid each day through simpling sweating and exhaling.  I'm sure you've heard of the "8-10 glasses per day" suggestion; but to break it down, you should be drinking: in daily ounces, half your body weight in pounds (i.e. Body weight in pounds, divided by 2 = number of ounces of water per day).

3. Eat plenty of protein. Protein plays a major part in maintaining a healthy body, mind, and immune system. Diets low in protein tend to be high in carbs, which convert readily to glucose, spiking blood sugar and stressing the pancreas and the immune system.  Meat, eggs, fish, poultry, and dairy products are the best sources of protein; however, if you are avoiding those, dried beans, vegetables, and grains also contain some amount of protein.  Peanut and other nut butters are excellent (and delicious) protein sources!

4. Give your body an herbal boost.  Hundreds of herbal supplements and tinctures exist to give the immune system additional support during the Autumn and Winter seasons.  I take a few drops of Lugol's Solution Iodine tincture daily.  Read up on that here, here, and here, for starters.  "Iodine is by far the best antibiotic, antiviral, and antiseptic of all time." - Dr. David Derry

5. Get a full night's sleep.   Everyone is different: your body may need anywhere from 6 to 10 hours of sleep each night.  Either way, make sure that you are getting adequate rest!  Sleep has been linked to balanced hormone levels (including human growth hormone and the stress hormone, cortisol), weight loss, clear thinking and reasoning, improved mood, and vibrant, healthy skin.  Depriving yourself of much-needed shut-eye is serious business... Night time is prime-time for your to repair cells and other vitally important functions!

 Source: Flickr (user Michelle)

All right then, I'm off to do some tea drinking and yoga stretching before calling it a night.