Grocery Shopping Made Simple

I just completed a workshop on grocery shopping and how you can make the experience simple and healthy for you and your family. I have included a few tips from that workshop here for you and will be following up in the next few weeks on this very important topic.

*Shop the perimeter of the store. The healthiest and freshest foods are on the outside while the snacks, sodas and frozen treats are located near the middle of the store. To avoid temptation, don't even go there!

*Your cart should include more fresh fruits and vegetables than anything. The store is designed for the largest area to be produce so that should be reflected in your cart. There should be a wide variety of colors that represent all of the nutrition you are putting into your body.

*Purchase pre-cut veggies and fruits if convenience is key to you. So many people complain how expensive these items are, however, at the end of the week, how much money are you saving when you throw out the items you never ate because they weren't easy to grab and eat?

*Remember, just because the item says "low fat" doesn't mean it is healthy. There are times when the original item is healthier if consumed in moderation. It is not the food usually, it is the consumer. Portion sizes are noted on the package for a reason!

Hiking is a great outdoor activity that can burn loads of calories while having fun with friends and family. I love being outside for my exercise sessions and would pick that any day over going into the gym. For the average person, you could burn an average of 250-400 calories per hour depending on the terrain and pace.

Some safety reminders when you are hiking:

*Take plenty of clean, cool water. You should be drinking constantly during the hike. Remember to hydrate prior to going and bring extra water in case you are out longer than planned. There is nothing worse than getting a heat related illness that could have been prevented by hydrating properly.
*Wear a hat, sunscreen and eye protection. This will protect your face, head and skin from direct sunlight and sun damage.
*Tell someone where you are going and when you should be back. Even if hiking with a partner, always let a 3rd party know in case you have an emergency. If you don't return on time, help will be sent sooner than if no one knows you are missing!
*Time your hikes. Try to go when it is cooler and when creatures are not lurking. Dawn and dusk are often times animals (like snakes) come out for cooler weather so if you are planning a time that is similar to theirs, be aware of your surroundings.
*Bring your cell phone. Even if you can not get a signal where you are, often emergency signals will work to notify someone that you are in trouble.
*Always pack a high energy snack filled with complex carbs, protein and unsaturated fats to eat half way through. This will give you energy on the return trip to maximize your endurance levels.

All in all, enjoy the time outside, challenge yourself and burn calories at the same time!

Getting Down to Business!

Getting down to business is a term we all have heard. What does it mean in the world of fitness? It means it is time to get real and take no prisoners! It is a way of sounding the alarm to all of your excuses, all of your fears and telling yourself this is the day to make change happen.

Change takes courage. It takes the inner voice inside your head that tells you all of the reasons why you aren't ready to begin your routine to be quiet for a moment and just let your body take over. Your body tells you when you don't feel well. It tells you when you have had enough! It also tells you that you feel great when you are healthy. Your excuses are not working for you anymore and in fact, they are allowing you to take steps backwards that will forever shape your future.

For example, remember the first time you tried to do something you weren't good at? The fear of failure and the humiliation of getting it wrong? Remember all the time it took to learn that skill and the dedication you made to accomplish it? That is the same with your fitness goals. You have to step into the fear, the unknown and the scary in order to move forward. So, it's time to get down to business, get serious, and make a difference in your life!

Fast Forward To The New You!

I talk to a lot of prospective clients every week that once we are introduced tell me..."I really need a personal trainer!" However, when approached to schedule a date to meet and discuss their fitness goals they get a bit uncomfortable. I often wonder what it would be like to fast forward someone 6 or even 12 months ahead and have them look at the time they spent working on themselves and how much they appreciate the new and improved version. They can see themselves struggling along the way, sweating, working hard, denying themselves the temptations of foods that no longer serve their goals and rewarding themselves with a feeling of accomplishment and better health. They have lost body fat, inches from their waist, gained muscle mass and strength and tackled the endurance hurdles with a sense of urgency they never felt before. The picture they now hold of themselves is one of pride and they stand up tall with the strength to accomplish everything they dream of. They no longer wish to feel better, to wake up in the morning dreading life and dreaming of a day when they don't struggle to fit into their pants. They ask their friends and family to join them in activities that feed their spirit and bring them closer together. They appreciate balance in their lives and have an new perspective from which they will guide their journey.

Yes, I would love for everyone that says to themselves that they "need a personal trainer" to really say...I need to change my life. The way that happens is to fast forward to a time when you feel great, look your best and strive to be better. If you keep that perspective alive you can reach your goals and achieve more than you thought possible. As a personal trainer I strive to hold that vision for all my clients. I know they have the potential to reach their goals. We are always shifting perspective, challenging the body and nurturing the spirit to achieve more. So, design your goals today with the ambition of creating your tomorrow. Just fast forward and believe!

New Low Sodium Soup

I recently found a true low sodium soup that I absolutely enjoy! Trader Joe's is now offering a healthy alternative to some old time favorites. This creamy tomato soup has only 140mg of sodium, 90 calories and 3.5g of fat. It is priced reasonably at about $3.00 and can serve 4. At this time, I have tried the Creamy Tomato, Roasted Red Pepper and the Butternut Squash flavors and enjoyed all of them. You can add peppers, corn, brown rice or other veggies to make it even more flavorful and nutritious. I would suggest some pepper or hot chili to spice it up a bit! Enjoy with a large grilled chicken salad for a lunch to remember.

Setting Goals to Reach Your Potential

Exercise and nutrition are aspects of losing weight that take a lot of time and a lot of effort to be successful. I often find that clients set goals that are vague and or put too much pressure on themselves to achieve the large goal without working through the smaller steps first. Goals must be realistic, attainable and measurable.
Vague goals are difficult to define and often lead a person to keeping them longer than originally planned. First of all, it has to do with what is your goal today? Do you want to eat healthier, exercise more, decrease your soda intake? These are all great goals but how do you plan to achieve them? Do you have a plan to tackle these obstacles that have stood in front of you for so long and prevented you from moving forward? If not, you must address this first.

Q: What is your goal?
A: To exercise more.

Q: What does exercise more look like?
A: I want to exercise everyday.

Q: For how long?
A: 45 minutes.

Q: What type of exercise will you do?
A: I want to run, swim, hike, bike and play sports I like.

Q: When will you do these activities and for how long?
A: I will run on Mondays. Swim on Tuesday and Thursday. I will hike on Sundays with my
friends, I will bike to work on Wednesday and Fridays and play basketball on Saturday
morning. I will exercise for at least 45 minutes.

Q: When will you start?
A: I will start today. Today is Monday. I will run tonight after work.

Q: How will you track your progress?
A: I will make a daily log and check them off!

Q: When will you review your goals?
A: I will review them by the end of the month and make adjustments.

The original goal of exercising more has now been identified, defined, scheduled and will be monitored for changes within a specific time frame. It is more likely this client will achieve their goal of exercise with more enthusiasm, accountability and can move on at the end of the month to new goals. Maybe the next one is more specific and concentrates on increasing their running time. Goals should be personal, meaningful and motivate you to succeed. These is your life...define it...do it... and live it!