PORTION CONTROL: The Key To Successful Weight Management

Hey fit people! Long time no write! :) I bet you thought I was going to let the whole month of April go by without a single blog post, huh? WRONG! Well, I'll admit, it came pretty close, but I'm back! This month has been kinda' crazy with both me and my younger brother's birthdays, mine being on April 1st (yes, I'm April Fool's Day baby) and his on the 12th. I turned 30, he turned 27. Yes, I am officially in my thirties! Kinda' crazy when I think about it - especially considering the fact that there are people who look at me and think I'm still in high school! That's where all that exercising comes in! It keeps me young. :) I also have some awesome genes, too, so don't be fooled. :) But anyway, back to the subject... April has been one busy month!

So what's the subject of this long awaited post? I thought I'd touch on something that I know has been (and still continues to be) a struggle for me and most other people and that's PORTION CONTROL. I know, I know, you think you've heard it all before, right? But portion control really is the key to successfully losing and maintaining your weight. We always focus on the losing part, but what about after you've lost all the weight you want to lose and your happy with your body... now what? This can actually be the most scary part of  the journey. I've pretty much been able to maintain my weight loss but I have had my moments where I've gained back more pounds than I would like and have had to take measures to lose it again (in fact, this happened recently) and it's all been due to lack of proper portion control. What can I say? Food is good. Lol! It is! And it's hard to resist eating too much of it at times. Especially when we live in a society where the portions we're shown and served are more for 2 or 3 people instead of 1. We have to make the conscious decision to only eat as much as we should and not all that we are given and that can be hard. But honestly, if you get your portion control under control (with regular exercise) you can eat almost anything you want.

What is Portion Control?

Portion control is understanding how much a serving size is and how many calories a serving contains. Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25%. Healthy eating is the desirable middle between the extremes of excess and deficiency (over-eating and not eating enough), the "golden mean." Portion control is eating a healthy balance of amount and types, of varied foods.

The failure to control portions is often caused by emotional factors such as a depressed mood or boredom. To avoid overeating triggered by emotions, planning meals ahead and using smaller dishes may be helpful.

What is a Serving Size?

Use the list below to gain a perspective on how much food a recommended serving size really is; it may be much smaller than you realize.

According to the USDA, one serving equals:

• one slice of whole-grain bread
• 1/2 cup of cooked rice or pasta
• 1/2 cup of mashed potatoes
• three to four small crackers
• one small pancake or waffle
• two medium-sized cookies
• 1/2 cup cooked vegetables
• 1 cup (four leaves) lettuce
• one small baked potato
• 3/4 cup vegetable juice
• one medium apple
• 1/2 grapefruit or mango
• 1/2 cup berries
• 1 cup yogurt or milk
• 1 1/2 ounces of cheddar cheese
• one chicken breast
• one medium pork chop
• 1/4 pound hamburger patty

Portion sizes can be estimated by using objects as a point of reference. One way of determining portion size is to compare hand size. For example a healthy serving of protein should not be larger than a palm size piece of meat. Carbohydrate servings such as pasta can be measured by fistfuls. A healthy serving of pasta should be one fistful. So instead of trying to memorize lists of ounces, cups, and tablespoons, simply compare the serving sizes of particular foods to familiar physical objects.

 A single serving of:

• Vegetables or fruit is about the size of your fist.
• Pasta is about the size of one scoop of ice cream.
• Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
• Snacks such as pretzels and chips is about the size of a cupped handful.
• Apple is the size of a baseball.
• Potato is the size of a computer mouse.
• Bagel is the size of a hockey puck.
• Pancake is the size of a compact disc.
• Steamed rice is the size of a cupcake wrapper.
• Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).

The best way to determine the amount of food in a given serving is to look at the Nutrition Facts label and measure it out. This is what I do and it helps A LOT! I used to be one of those people who thought I would never take the time to weigh/measure my food but whenever I fail to do this it results in me ultimately getting too comfortable and eating too much. Measuring your food  may not be "fun" but it's worth the effort!

Other ways of developing and maintaining proper portion control include:

At home:

• Use smaller dishes at meals.
• Serve food in the appropriate portion amounts and don't go back for seconds.
• Put away any leftovers in separate, portion-controlled amounts. Consider freezing the portions you likely won't eat for a while.
• Never eat out of the bag or carton.
• Don't keep platters of food on the table; you are more likely to "pick" at it or have a second serving without even realizing it.

At restaurants:

• Ask for half or smaller portions.
• Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away. Servings at many restaurants are often big enough to provide meals for two days.
• If you have dessert, share.

At the supermarket:

• Beware of "mini-snacks" -- tiny crackers, cookies, and pretzels. Most people end up eating more than they realize, and the calories add up.
• Choose foods packaged in individual serving sizes.
• If you're the type who eats ice cream out of the carton, pick up ice cream sandwiches or other individual size servings.

So... have I convinced you yet that portion control is the key to successful weight management? No? Don't take my word for it! Ask anyone who has achieved long-term weight loss how they did it and they're sure to mention portion control. In fact, it can make or break your weight loss efforts. So please take this information that I've given you and eat thoughtfully if you aren't already! :)



source: http://www.webmd.com

To Keep A Food Journal or Not To Keep A Food Journal? That Is The Question.

Hey, healthy heroes! How's it going? :) Still eating healthy and exercising regularly I hope. Now almost 4 months  into the New Year, those New Year Resolutions for some cease to exist anymore. Me? I'm still going strong with mine. No meat of any kind all year so far! And of course I'm still exercising. I think I can safely say that I'll be an exerciser for life. It's a way of life for me now, there's no turning back. It's March and the Spring weather is in full effect here in St. Louis, MO. I'm lovin' it! I'm not a big outside exerciser, but when Spring hits, it's always nice to be able to take walks outside. Walking is one of the easiest and most effective forms of exercise there is, an oldie but a goodie that I always love to keep in my regimen. But this post isn't about exercise, it's actually more about the other half of the equation which is diet. Losing and/or maintaining your current weight is 80% diet, 20% exercise. While both nutrition and exercise both play an important role in your weight journey, in my experience (and the experience of countless others), diet has had the starring role while exercise is more like the supporting actor. Keeping track of my diet is a MUST for me! And I find that food journaling (writing down everything that I eat everyday) allows me to not only visually see what and how much I'm actually eating, but also helps me to decide on future meals throughout the day, as well as keep me accountable (for example, it's much harder justifying eating a cup of ice-cream for dessert if  you see that you already ate 2 cookies earlier that day, right?)

Keeping A Food Journal and Why It's Important For Me
Food journaling is something that I did in the beginning of my weight loss journey, eventually got lazy and stopped, and now have recently started doing again. You see, I thought that as long as I was eating healthy and exercising, I didn't need to write down what I ate, and for some of you this may be true, but one of the keys to this whole weight loss/maintenance thing is finding out what works for you and your body, mentally as well as physically, and for me, food journaling is key! You see, for me, eating healthy is not the problem, I like healthy foods, I like to cook, I've never been a big eater of sweets and I don't care for fast food or soda anymore, but did you know that no matter what "healthy" food you may be eating, if you eat too much of it that's a problem? I didn't! Or at least I was acting like I didn't up until recently. My problem has always been portion control. I was able to conquer the portion control problem when I kept a food journal, and I was doing pretty good up until the latter part of last year. Without my food journal, while I continued to eat healthy, my "snacking" and food portions were getting a little out of control, resulting in some weight gain. Around 6 weeks ago I started food journaling again and guess what? I'm 13 lbs down! It makes a BIG DIFFERENCE!

The Benefits of Food Journaling

Are you still a little skeptical about starting a food journal?  Have you thought about it, but just not sure you want to jump in and record your daily eating habits? Believe me, you're not alone! To help those on the fence here’s 5 benefits of creating a food journal and exactly how to use it to maximize your weight loss potential.

1. Track down those “extra” calories that sneak into your diet: You might be surprised at how many calories you consume at the end of the day. I know I was! Even if you ate “healthy” for breakfast, lunch and dinner, all those little snacks you thought were harmless can really add up.
2. Know when you can cheat: If your below your caloric goal for the day and you haven’t cheated in a few days, then you know you can afford to have a bowl of ice cream or whatever you’re craving at the moment. (Most food journals have a section where you can track your activity/exercise - this counts toward calories burned and additional calories that can now be taken in! In other words, FREE FOOD! Lol! Pretty sweet, huh? :) )
3. Increase your self control: Consciously knowing that you have to write down everything you eat may help you pass on that dessert or second helping.
4. Blast through plateau’s: Everybody hit’s plateau’s while on their diets and there is no easier way to blast through this than by going through your food journal and seeing where you can easily make changes to start losing weight again. (For example, you may question yourself "what did I eat and/or do that week I lost 4 lbs?" You can then look back in your journal and replicate that entire week to see if that helps you get the results you're looking for.)
5. Motivation: It can be very motivating to look through your food journal and see how far you’ve come, the successes you’ve had and to be able to visualize how far you can go in the future.

So How Do You Get Started?
There are many ways to keep your food journal, whether it be writing it down or plugging your data into an online program and there are many factors you could record such as:

• What you consumed: Include everything you ate or drank in detail.
• Amount consumed: Possibilities include size, volume and/or weight of the food.  Or break it down by calories and/or macronutrients (protein, carbs and fat).
• Time: The time of day in which you ate or drank.
• And more: Some people even like to zero in on other factors such as the mood they were in when they ate, where they ate at and even who they ate with – all factors which can influence the amount you eat.

The key is making your food journal work for your specific diet goals.



Below I've listed links to some of the top rated online food journals, if you're interested in starting one, check 'em out! Most of them have apps for smart phones which you download and you'll be able to track what you eat everywhere you go, right on the spot!

• www.myfitnesspal.com
• www.myfooddiary.com
• www.fitday.com
• www.mynetdiary.com
• www.my-calorie-counter.com
  

It's National Nutrition Month!

Hey healthy people! :) It's the first blog of March which happens to be NATIONAL NUTRITION MONTH! If your New Year’s resolutions fell by the wayside weeks ago, the Academy of Nutrition and Dietetics’ annual National Nutrition Month is a great way to get back on track! Each March since 1980, National Nutrition Month serves as a reminder to make smart, nutritious diet choices and exercise more for better health. This year, the theme is Get Your Plate In Shape, which plays off of the USDA’s 2011 switch to MyPlate as the national symbol for a balanced diet. The theme is meant to encourage consumers to eat the recommended amount of fruits, vegetables, grains, protein, and dairy each day.

Here are a few guidelines to help you eat healthier: 

1. Fill half your plate with fruits and vegetables, and aim to include at least one fruit or vegetable in every meal or snack. In compliance with the MyPlate guidelines, the Academy recommends you eat a variety of vegetables, especially dark-green, red, and orange varieties, as well as legumes such as beans and peas. Choose reduced-sodium or no salt added canned vegetables whenever possible. If fresh fruits aren’t available to you, opt for frozen fruits and those canned in water or their own juices.

2. Make at least half your grains whole. Choose brown rice, barley, oats, and other whole grains instead of white rice or enriched white-flour pasta. Switch to 100-percent whole-grain breads, cereals, and crackers, and remember to double-check ingredient lists on all food packages to ensure that the first ingredient is whole grain.

3. Switch to low- or nonfat dairy. Because full-fat dairy has been linked to weight gain, consume only low-fat dairy products — they have the same amount of calcium and essential nutrients as full-fat kinds for a fraction of the calories.

4. Go for varied lean protein sources. Aim to eat different kinds of protein-rich foods such as seafood, nuts, beans, lean meat, and eggs for a variety of nutrients. You should also try to eat more plant-based proteins, such as nuts, beans, whole grains, and whole soy foods, such as tofu and edamame. At least twice a week, consume fish or seafood. If you are eating meat, limit your portion to three ounces per meal.

5. Cut back on sodium, solid fats, and added sugars. Swap sugary sodas and fruit-flavored drinks for water. When grocery shopping, compare like food’s nutritional information and choose the lower-sodium option. Season foods with spices and herbs instead of salt. In place of butter or shortening, use heart-healthy oil such as olive, canola, and sunflower.

6. Cook at home more. If you frequently eat out at restaurants, you could be constantly adding unwanted calories, fat, and sodium to your diet. Pack a lunch and snacks when you know you’re going to be away from home for several hours. If you are eating in a restaurant, opt for diet-friendly choices such as fish and steamed and roasted vegetables, and avoid creamy sauces, rich dressings, and fried foods.

7. Get active. Giancoli suggests you find activities you enjoy such as walking with your family, joining a sports team, or dancing and playing with your children. “If you don’t have a full 30 minutes [for exercise], carve out 10 minutes three times a day,” she advises. “Every bit adds up and health benefits increase the more active you are."


Have a great National Nutrition Month! I'll be back with another post soon!

source: http://www.everydayhealth.com  

The FIRM Express - Get Thin In 30

First post of February! Yay! LOL! I have to congratulate myself because I feel like it's been such a long time since I've written anything to you guys! I really would love to write a post per week but life has been busy, and when I do actually have the time, I sometimes have a hard time deciding what to write about. But today the idea for this post was pretty easy. As most of you know, I LOVE FITNESS VIDEOS! They are definitely my exercise source of choice. I've worked out in a gym a couple of times, but I actually prefer fitness videos to exercise equipment. I find that with fitness videos, I have my own personal trainer, right there in my home, whenever I want, to motivate and encourage me to keep going. Everyone is different, though, so I encourage you to do whatever works best for you. I say all that to get to the subject of this post, since I love fitness videos so much, an obvious and easy choice for me was to do an at-home fitness program review! For the past 2 weeks I've been doing a new program that I am absolutely LOVING! It could be classified as an oldie but a goodie, since I have more than a few of the brand's videos already, but this new program incorporates a whole new style of working out that's really been making me sweat. It's challenging but doable, short but effective, and just an overall AWESOME WORKOUT! The program? The FIRM Express - Get Thin In 30.  

What is "The FIRM"?

I'm a long time FIRM Believer and fan, but I know some of you may be wondering, "what is 'The FIRM'?" So I thought I'd start with that. It all began in 1979 when the first FIRM Studio opened in Columbia, South Carolina. By combining cardio and weight training, The FIRM recognized that people could burn fat, build muscle and get the bodies they wanted safely, effectively and fast! This Cardio + Sculpt fitness formula formed the basis for The FIRM method.

The FIRM's Master Instructors never stop searching for cutting edge research and science to make the Cardio + Sculpt methodology even better than ever before. Which has lead to The FIRM's newest program: The FIRM Express - Get Thin In 30.

The FIRM Express - Get Thin In 30

The FIRM Express - Get Thin In 30 is the next generation of accelerated weight loss workouts. It's The FIRM's quickest, most effective weight loss plan yet! And all it takes is 3, 20-minute workouts a week!

The FIRM Express offers you:

• A Revolutionary Technique Called Mini Bursts, quick blast intervals combined with The FIRM's already powerful Cardio + Sculpt fitness method. Guaranteed to get you thinner, tighter and leaner - fast!
• 30-Day, four cycle system specifically sequenced to optimize weight loss in just 30 short days
• Each cycle includes three unique workouts, that's a total of 12 power-packed DVD's! PLUS a Bonus DVD to Kick Start Your Metabolism
• Exercise LESS for FASTER results you only need 3, 20-minute workouts a week to see results, half the time than doing regular cardio
• Burn up to 9X more fat than traditional cardio workouts
• Work Out Smarter Not Longer and sculpt your thighs, buns, abs and upper body to perfection
• 24/7 fat burning your body will continue to burn calories long after your workout is over - burn extra calories with no extra effort!
• Flat abs through constant core muscle engagement
• The FIRM is the ONLY fitness innovator utilizing this revolutionary technique. You won't see this in any other workout program!
• INCLUDES: 12 ALL-NEW DVDs, a Fitness Guide with a 30-day mix and match meal plan, workout calendar, and 2 BONUS DVDS!!!

Watch the Trailer!

The Workouts

Cycle 1: IGNITE
Rev your body and get ready for great results!
Lower impact, lighter weights (3-8 lbs)

• Sculpt: A classic sculpting routine using lighter weights to sculpt lean muscle and burn fat using Mini Bursts to spark metabolism.
• Cardio: Straightforward cardio moves with four easy-to-follow rounds of Mini Bursts to get your heart pumping and fire up the calorie burn.
• Cardio + Sculpt: This fast paced, efficient program combines low impact cardio and 3D sculpting into one perfect workout that hits every muscle including those hard to tone abs.

Cycle 2: ACCELERATE
Carve and FIRM muscles while blasting calories!

Moderate to high impact, heavier weights (8-12 lbs)

• Sculpt: A slower pace and heavier resistance spark calorie burn and target muscles. Adding weights to two of the four Mini Bursts ups the challenge and results.
• Cardio: By adding plyometric jump transitions, simple sports drills get kicked up a notch, sending fat and calorie burn into the stratosphere!
• Cardio + Sculpt: Following the same format as Ignite's Cardio + Sculpt, this routine pushes the effort with heavier weights and faster paced Mini Bursts.

Cycle 3: TURBOCHARGE
Lean out your physique with the best in cardio coupled with muscle toning exercises.

Active re-charging, moderate impact, moderately-heavy weights (5-10 lbs)

• Sculpt: Lower intensity and moderate weights allow your body to continue sculpting strong, lean muscle. Agility and balance elements engage mind and body while sculpting the torso.
• Cardio: Here, Mini Bursts feature high powered progressions using kettlebell style exercises, with lower impact alternatives to suit your fitness level.
• Cardio + Sculpt: Balance and agility progressions keep the body guessing and progressing. Mini Bursts feature fresh takes on classic calorie sizzlers for a total body workout.

Cycle 4: OVERDRIVE
Now your body is primed for burning overall body fat, blasting belly fat and sculpting beautifully defined muscles.

Challenging cardio, heaviest weight (5-15 lbs)

• Sculpt: Slowing the pace and using heavier weights will push you to the max! Sets are short and the exercises are targeted. Lighter weights used during Mini Bursts.
• Cardio: Kickboxing moves while holding weights power charges calorie burn and revs up metabolism. No matter what your fitness level, you can master these sequences and push yourself to the limit.
• Cardio + Sculpt: Targeted toners plus potent cardio blasts keep it fresh in this peak performance workout. Amazing total body cardio and head-to-toe sculpt!
  

BONUS: Kick Start Your Metabolism

• Pump It Up!: Get fab results with this condensed version of The FIRM Express. All it takes is four highly effective and sequenced moves combined with four rounds of Mini Bursts to start melting all over fat. Perfect when you're high on motivation but short on time.
• Shortcut to Flat Abs: A unique 3D ab training program using targeted exercises done standing, sitting, on your back and belly. The FIRM Express takes a science-based approach and infuses it with the latest studio techniques. A fun and effective core toning route!

My Opinion

So the real question is, "what do YOU think, Jonelle?" And as I stated before, I LOVE THESE WORKOUTS! To be honest, while I have been a fan of The FIRM workouts for awhile, I've never been a big fan of their cardio workouts, I mainly use the old FIRM workouts for sculpting which I have always thought that they were excellent for. The old FIRM cardio workouts were always kinda' boring to me and since I have other higher impact cardio workouts that I truly enjoy (i.e. - Turbo Jam, Turbo Fire, ... etc.) I just never gave them much play time. But the new FIRM Express workouts have officially changed my mind! I think the cardio bursts that are apart of every Express workout really help to not only pump up the impact of the workout, but break up any repetitiveness or boredom that I may have experienced in the FIRM workouts of the pasts. I really hope that they keep that in future FIRM workouts! The cardio bursts, along with the addition of weights, helps create a strong, sweat dripping, calorie burning, AWESOME workout!

Not to mention, for those concerned about time, each workout is only 20 MINUTES!!! Now that may be a good or bad thing, depending on who you talk to. Some people love short workouts. Some people, like me, aren't that fond of them. But I have learned that you really can get a good workout in only 20 minutes! Or even under 20 minutes! Turbo Fire's HIITs changed my mind about that sometime ago, but The FIRM Express confirmed it. And they don't play around with those 20 minutes either! You do a quick warm-up (and by quick, I mean a minute, maybe two) and then you are off and running! They make the most of those 20 minutes and I appreciate it! And you can always do what I've been doing which is do two! :) If one workout is good then two is even better!

The pros, I've given you. The cons? I have none. The price is $89.97 and that could be con to some, but I expect that for all you're getting and if you're a fitness video collector like I am, you know that price is standard. And remember, you can always pay in 3 monthly payments of $29.99 if you don't want to pay that higher price all at one time. The only other con I could possibly see is you do need a good supply of weights, I would recommend having at least a 3lb, 5lb and 10lb pair of weights. I'm lucky because I have the Bowflex SelectTech weights, so I have from 5lbs to 50lbs to work with, but I wouldn't recommend you invest in something like that until you really start weight lifting regularly because that is an investment.


So my conclusion? If you are a FIRM fan or just looking for something new, check out The FIRM Express! It's a great program that I don't think you will regret!

Top 10 Exercise Excuses BUSTED!

Hey healthy people! How's it going? It's been a couple of weeks but I'm back! I hope my last post, "Don't talk about it, BE ABOUT IT!", inspired you. It sure inspired me! I want you to know that when I write these posts, I'm not just talking to you, I'm talking to myself, too! Sometimes I need that pep-talk just as much as you! So I've held myself  accountable to the "don't talk about it, be about it" motto as well, starting out this year giving myself a 30-day challenge, "The "Start 2012 Out Right: 30-DAY FAST" Challenge", which for me means no meat of any kind - this includes seafood, chicken, turkey, beef... basically anything that has a face (but I'm not going the vegan route, which would mean not eating anything that comes from an animal, such as milk, cheese, eggs... etc.). Why the no-meat challenge? Well, one of my life goals is to try being a vegetarian for a year. I have nothing against people who eat meat, I was a big meat eater myself, and wearing fur or leather is no big deal to me. It's strictly a health decision. I just feel like it's a healthier way of eating. I can honestly say that since being meat-free for 3 weeks, I feel better internally. And why wouldn't I? With my diet mainly consisting of fruits & vegetables. :) The challenge is for 30 days, but I figure I'll take 30 days at a time, month by month until I've completed a year. And if I can go a year, maybe another year... and another... and another, until I can truly say "I'm a vegetarian." For now, one month at a time, but so far, so good. There are lots of meat-free alternatives that I already knew about and new ones that I'm finding out about everyday, so I will eventually make a post on some of my favorites at a later time.

But this post isn't about nutrition, it's about the other 50% that makes for a healthy body, and that's FITNESS. Exercise is one of those things that I find people either love or hate. Years ago, I was one of those people who hated it, and as a hater, I had all the typical excuses. Now as a a lover of exercise I know that those excuses were just that, "EXCUSES", which fail to really be valid reasons for not exercising. Regular exercise is an essential part of a healthy lifestyle, it's not only a key ingredient in weight loss but also helps many of the body’s systems function better. It’s time to take some of your most common reasons not to exercise, and transform them into renewed fitness motivation! I've compiled a list of the top 10 exercise excuses and busted them! Check it out!

Top 10 Exercise Excuses

Excuse No. 1: 'I'm Too Busy.'

Everyone has said at one time or another that they’re too busy to exercise. But it’s just a matter of setting priorities. If you want to exercise, it’s just a matter of MAKING THE TIME, whether that means getting up an hour earlier in the morning or taking an hour for lunch and walking with co-workers rather than chatting away in the cafeteria. Need more fitness motivation? A large study in Stroke, a journal of the American Heart Association, found that women who walk for exercise reduce their stroke risk over those who are sedentary.

Excuse No. 2: 'Exercise Is Boring.'

Sure, walking on a treadmill every morning for 30 to 60 minutes can be a bit of a snore. So can riding on a stationary bicycle at the gym. But exercise doesn’t have to be boring at all! The key is to find an exercise that you like — and with choices as varied as swimming, skiing, tennis, yoga, Zumba, and more, finding a fitness method that works for you should just be a matter of trial and error. Another way to combat boredom is to change your exercise routine every six to eight weeks. I know that this definitely works for me. Being the fitness dvd queen that I am, I have dozens of dvds that I can not only switch every 6-8 weeks, but weekly or even daily! Not only does variety help with boredom, but it makes your workout more challenging and can also get you over a weight loss plateau if you experience a stall on the scale.

Excuse No. 3: 'I'm in Too Much Pain.'

Granted, you won’t feel like working out if your muscles are sore or you suffer from joint pain or arthritis, but when done right, exercise can actually help you manage your pain better. In one recent study, yoga was found to improve symptoms of back pain more than traditional treatment methods, plus, exercise will strengthen the muscles that support your joints, and keep your bones strong and healthy. Low-impact routines such as water aerobics are particularly effective for arthritis because they won’t stress your joints.

Excuse No. 4: 'Joining the Gym Costs Too Much.'

Gym memberships can get pricey, and any amount is too much if you don’t use your membership. But cost shouldn’t be an excuse for not working out. One of the best free things you can do is start a walking routine. You can walk anywhere! And the only cost is a comfortable pair of shoes. Studies show that walking can help with weight loss, which can help ward off diabetes. If walking doesn’t excite you, you can do many other free exercises, like biking, dancing, or even gardening or vacuuming. You can also invest in a few simple pieces of at-home exercise equipment and follow workout DVDs or routines you can download from the Internet for free.

Excuse No. 5: 'I'm Too Fat to Exercise.'

If you dread going to the gym because you’re afraid other people will stare, choose a different place to exercise, at least until you’ve had some weight loss success. And when you combine exercise with a healthy, low-calorie diet, you will see some success. Weight loss is a matter of fewer calories in (eaten) than calories out (burned), and exercise is an important part of the equation. Also, get over worrying about what you look like in gym clothes. You will feel so much better about yourself after you exercise for a few weeks that you will look forward to getting ready for the gym and heading there.

Excuse No. 6: 'I'm Not Coordinated Enough.'

You don’t have to be a superathlete to exercise. Maybe tennis isn’t for you if you’re afraid of the balls coming at your head, and you might be too short to dunk a basketball, no matter how hard you try. The key is finding an exercise you enjoy and that matches your skill level. At first, resist the urge to compare yourself to others, and focus just on the improvements you can see and feel yourself making. Once you start to exercise regularly, you’ll be amazed at what you’re capable of.

Excuse No. 7: 'It's Too Hot' or 'It's Too Cold.'

Extremes in the weather are common excuses for not working out but shouldn’t be. If it’s too hot or too cold outside, you always have indoor options. Go to the gym, where it’s air-conditioned or heated, or for a walk around the mall, where it’s climate-controlled. If it’s hot when you exercise, be sure to drink enough water to stay hydrated — dehydration can be dangerous. If it’s cold outside, dress in layers to trap your body’s heat.

Excuse No. 8: 'I'll Mess My Hair.'

Many women (and some men) who spend a lot of time and money to perfectly coif their hair can be a bit hesitant to mess up their ‘do with a sweaty workout. So much so that the current U.S. Surgeon General Regina Benjamin told listeners at a trade show that they should stop letting their hair get in the way of their health. If you’re worried about your hair, apply a little extra hair spray before you head out for a run or wear a headband to soak up sweat from your forehead. Another option is to keep dry shampoo and a blow-dryer in your gym bag so you can touch up your hair after working out. And at the end of the day, you have to ask yourself this question: Is not having "bad hair" worth more than your health? Answer: NO WAY!

Excuse No. 9: 'I Partied Too Much Last Night.'

Well, my first piece of advice to you would be to drink so much where you are getting drunk and hung over (drinking that much isn't good for your body or mind). But since I'm not your mother, I'll say I realize when you’re hung over that it’s tempting to stay in bed all day drinking water, but a simple hang over is not a good excuse for failing to exercise. In fact, a little exercise can be just thing to help you feel better: working out will get blood flowing to your muscles and oxygen to your brain. Just be sure to drink extra fluids, he adds. Alcohol is a diuretic and can cause you to urinate more, so drink water to avoid becoming dehydrated.

Excuse No. 10: 'I'm Too Tired.'

Once you drag yourself to the gym after a long day, you’ll be surprised that you’ll feel better and more energized — not more exhausted. Working out improves muscle strength and boosts endurance. It gets your blood flowing and your cardiovascular system working more efficiently. And the more efficient your heart and lungs, the better your blood is able to deliver oxygen and nutrients to your tissues. When your tissues have the oxygen and nutrients they need, you have more energy. Also, when you exercise regularly, you sleep better, and when you sleep better, you have more energy to meet the day.




So... did I cover 'em? All the excuses we've all used from time to time to get out of our workout? I think so. As you can now see, there's really no excuse. And with all of the benefits that you get out of working out, some that can actually relieve any of the excuses you have for not wanting to workout, why even fight it? JUST DO IT! :)

Don't talk about it, BE ABOUT IT! (In other words: "JUST DO IT!")

"It always seems impossible, until it is done." ~Nelson Mandela

Hey fitness peeps! It's the first post of 2012!!! HAPPY NEW YEAR!!!  I've been blogging for almost 2 years! Can you believe it? I never thought I would be the type of person to write a blog, but here I am. It all started with a friend telling me that I should start one because she saw the enthusiasm I had about fitness & nutrition. I procrastinated for a long time, but finally I decided to give it a try. And now, dozens of people read Confessions of a Fit Girl and benefit from it. I benefit from writing it. I love sharing, motivating, and encouraging others! It's a win/win situation! But it never would have happened if I hadn't decided one day to go ahead, set the blog up and start writing. And that's my message for you in this first post of 2012: Don't talk about, BE ABOUT IT!

It's January 2nd, the start of a new year, don't let this be another year where you talk about doing something and never do it. Whether that be losing weight, eating healthier, starting a new hobby, going back to school, ... etc. I mean really, what are you waiting for? What's the hold up? Are you scared? Don't worry, that's normal. There's always going to be some level of fear involved in something that's going to change your life as you know it. And there's the cause of the fear right there, the whole "change" part. We, as humans, often fear the unknown, but there's no need to be afraid of change. I often think back to where I would be now if I hadn't decided 4 years ago to lose the weight. I was 229 lbs, a very unhealthy weight for a female who only stands 5ft.4 inches tall, having occasional heart palpitations, and unhappy with not only the way I looked, but I later found out, I was unhappy with who I was a person, too. Losing that weight changed my whole life! But not in a bad way, like we often think of when we think of change, but in an AWESOME way! Feeling better about myself on the outside, changed the way I felt about myself on the inside!And my life has never been the same!  

So I'm here to say to you today that no matter what you may have been procrastinating about in 2011, just do it in 2012! Don't wait! Don't put it off! You can do anything you put your mind to! Don't be afraid or doubt yourself any longer! Make a goal and stick to it, and whenever you have any kind of doubt, picture where you will be January 2nd, 2013 if you stick to that goal and where you will be if you quit. Your choice effects that picture drastically. In other words: "JUST DO IT!"