30-Day Fitness Challenge - Day Thirty

We made it 30 days!  Can you believe it?!  How do you feel about yourself?  I feel pretty dang good!  I don't know that I've ever stuck with anything for 30 days.  

So, what do you plan to do now?  My next step is definitely going to be diet.  I know, I don't like that word either.  Maybe I should rephrase that.  My next step is going to be changing my eating habits to include better nutrition and healthier foods.  How was that?  

I'm sure I'll be posting about my experience with cutting out sugar and eating healthier.  I'm researching how to eat healthier, but in a way that is still convenient and enjoyable for my family.  I have a husband and a daughter who do not like vegetables or fruit.  Most healthy things are a big turn off for them. It makes it difficult to cook for my family.  If you have any suggestions, I'd love to hear them.  

Today, I want to leave you with 10 Benefits of Physical Fitness (taken from functionalfitnessfacts.com):

1. You're more likely to live a long and healthy life. Regular exercise reduces the risk of developing heart disease, high blood pressure, high cholesterol, diabetes and several types of cancer. It also reduces the risk of having a stroke. In one eight year study of more than 20,000 men, those who were lean but unfit had twice the risk of death as those who were lean and fit.

2. You'll control your weight. If you try and lose weight simply by dieting, you'll lose primarily water (which is easy to gain back), some muscle and a little bit of fat. If regular exercise is part of your weight loss program, you'll lose primarily fat and be able to maintain (or even gain) lean muscle mass. Most people who lose weight end up gaining it back because they don't exercise.

3. You'll have more energy, strength and stamina. People who complain that they don't have enough energy to exercise fail to realize that working out gives you energy. In one study, middle-aged women who lifted weights for a year became 27% more active in daily life than before they started lifting weights. Regular exercise also increases your strength and stamina, allowing you to better handle common activities such as carrying a heavy bag of groceries or climbing a flight of stairs.

4. You'll keep your bones strong. Both men and women start losing bone mass around age 35. Lifting weights can not only halt the decline, but in some cases can reverse it. This drastically reduces your risk of osteoporosis. Weight bearing exercises like walking and running also help keep your bones strong.

5. You'll keep your mind sharp. Multiple studies have confirmed that regular exercise is one of the best things you can do for your mind. It improves brain function, which helps prevent dementia and Alzheimer's disease.

6. You'll prevent or reduce low back pain. Strengthening your abdominal and lower back muscles can help prevent low back pain. It can also reduce discomfort if you already suffer from this pain. Also, you might be able to avoid back surgery by strengthening your abdominal and lower back muscles. In one study, 35 of 38 people who had been recommended for back surgery were able to avoid surgery by following an aggressive strengthening program.

7. You'll get sick less often. Regular exercise strengthens your immune system.

8. You'll improve your mood. A large amount of research shows that you have a better sense of well-being following a workout. Thanks to chemicals released in the brain during exercise, feelings of anxiety, depression, anger and stress are diminished during a workout.

9. You'll sleep better. People who exercise regularly fall asleep faster, sleep longer and wake up less often during the night than people who are sedentary.

10. You'll enjoy life more. Life is much more enjoyable when you're fit and healthy. You have more energy, strength and confidence, and you're more productive in everything you do.

Why is physical fitness important? The bottom line answer is that many of the problems commonly associated with aging, such as disease, increased body fat, and loss of bone mass, energy and strength, are often the result of a sedentary lifestyle and can be minimized or prevented by improving your physical fitness.

Great job!

30-day Fitness Challenge - Day Twenty-Nine

Fitness Fact of the Day is taken from webmd.com

Fitness Fact of the Day: Exercise Boosts Performance

After a few weeks of consistent exercise, you may feel your clothes fitting differently and see that your muscle tone has improved, Atkinson says.

You may also notice your newly pumped-up muscles in other ways, especially if you're a recreational golfer or tennis player, or like a friendly game of pick-up basketball, says Atkinson. (or picking up your children, laundry, gardening, etc)  Exercising consistently will strengthen your muscles, increase flexibility, and improve your overall performance.

"Your muscles will work much more efficiently and you'll gain a greater sense of endurance," says Bryant. In addition, he says, your reaction time and balance will improve.

One of the biggest things I notice with regular exercise is that I don't run out of breath while walking up the stairs.  I have more endurance.  It now takes 5 minutes to run out of breath instead of 30 seconds.  

How about you?  Do you notice anything different about your stamina or performance in other activities in your life?  

30-day Fitness Challenge - Day Twenty-Eight

Fitness Fact taken from webmd.com

Fitness Fact of the Day: Weight Loss Is Not the Most Important Goal

Weight loss is the reason many people exercise in the first place. But it's certainly not the sole benefit of an exercise program.

Bryant says the long-term goal of weight loss is sold too heavily to people starting fitness programs, and that can be discouraging. People have trouble sticking with something if they don't see results quickly.

"Really, they should think about the level of functioning in the activities of daily living," says Bryant. "That can serve as the motivation to keep them coming back for more."

So whatever weight loss goal you have when starting a fitness program, don't make it your only goal. Strive to feel better, to have more energy, to be less stressed. Notice the small things that exercise does for you quickly, rather than getting hung up on the narrow goal of the number on a scale.

"With a goal of losing weight and enhancing health, exercise has to become a part of a person's life, not an afterthought," Astorino says.

What do you think?

30-day Fitness Challenge - Day Twenty-Seven

4 days and counting! 

I've been thinking over the past couple of weeks about what I want my next healthy habit to be. I'm tossing around the idea of portion control. What would it look like if we only ate the serving sizes listed on the box or recipe of what you make? Or what if we started counting calories? Ick! Thinking about that gives me hives. Moving on. What about giving up one of your road blocks? Mine would be sugary snacks or treats. Heck, who am I kidding. It would be white sugar altogether. I like sugar in my drinks, in my food, intravenously. I'm currently looking into healthy sweetener alternatives. (More on that to come). Notice I said "alternatives" and not "substitutes".  There's a difference. Again, more on that to come. 

Be thinking about what you want your next step to be. You don't want to come this far to quit and start from square one. 

What will your next step be? Share with the masses... um, I mean, with the 5 people who read my blog... 

And just for consistency, here's your tip of the day taken from webmd.com:

Fitness Fact of the Day: Exercise Lets You Eat More

Pound for pound, muscle burns more calories at rest than body fat. So the more muscle you have, the higher your resting metabolic rate. And, of course, you also burn calories while you're actually exercising.

All this means that "cheating" with a cookie once in a while isn't going to take you back 10 steps. "Can you eat anything? No," says Atkinson. "But you can afford to enjoy some of the things you really like when you exercise regularly. You can better get away with those things in moderation than you can when you're not working out."

30-day Fitness Challenge - Day Twenty-Six

Tip taken from webmd.com

Welcome to our last week!  Just five more days of our fitness challenge.  Keep up the great work! 

Fitness Fact of the Day: Exercise Helps Ward Off Disease

Research has shown that exercise can slow or help prevent heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass, says Astorino.

It also helps ease some aspects of the aging process.

"Because exercise strengthens the muscles and joints, it is going to reduce your odds of having some of those aches and pains and problems most adults have, mostly because of the inactive lives they lead," Bryant says.

Provided you don't overdo it, he says, exercise can even boost immune function -- so you spend less time down with a cold or flu.

"There isn't a major health problem where exercise cannot have a positive effect," says Byrant.

How has your exercise regime affected your overall health and body?  

30-day Fitness Challenge - Day Twenty-Five

tip taken from webmd.com

TGIF!  Have a great weekend!

Fitness Fact of the Day: Fitness Can Help Build Relationships

Think of what exercising with a partner can do for a relationship, whether it's with a spouse, a sibling, or a friend you used to go to lunch with once a week.

Not only that, says Astorino, but exercise is always more fun when there's someone to do it with. So plan to walk with your spouse after dinner every night. Meet your sister or that friend for tennis or an aerobics class instead of lunch.

Besides, Astorino says, people who have exercise partners stay with their programs and reach their goals more often than those who try to go it alone.

"For long-term weight loss, you need to have social support," Astorino says.

30-day Fitness Challenge - Day Twenty-Four

tip taken from webmd.com

Fitness Fact of the Day: It's Not As Hard As You Think To Find Time For Fitness

The key, says Atkinson, is to use your time more wisely. Think about killing two birds with one stone.

Take your kids to the park or ride bikes together, and you're getting physical activity while enjoying family time, he says. Beyond that, go for a hike, take the kids swimming, or play hide-and-seek, tag, softball, or horseshoes in the backyard.

At work, he says, schedule a meeting on the jogging track or on the golf course.

Also, forget the idea that you have to trudge to the gym and spend an hour or more doing a formal workout. Instead, you can work short spurts of physical activity into your day.

"Everyone has 20 minutes," Atkinson says. "Everyone has 10 minutes to jump rope, and sometimes that's better than 20 minutes of walking or running."

Indeed, squeezing in two or three bouts of 15 or 20 minutes of activity is just as effective as doing it all at once, says Astorino. Vacuuming the house in the morning, riding bikes in the park with the kids in the afternoon, then taking a brisk walk in the evening can add up to an active day.

Recent U.S. government guidelines say that to lose weight and keep it weight off, you should accumulate at least 60 minutes of exercise a day, says Astorino. But half an hour a day is all you need to reap the health and disease-fighting benefits of exercise.

After reading this, what are some ways you can think of to incorporate more exercise into your day? Which would work best for you, 15 minute bouts of exercise 3 times a day, or just getting it done all at once? 

30-day Fitness Challenge - Day Twenty-Three

tip taken from webmd.com


Fitness Fact of the Day: Exercise Gives You Energy

"You might be surprised at how, say, popping in a workout tape for 30 minutes in the morning can change your whole day. When endorphins are released into your bloodstream during exercise," says Astorino, "you feel much more energized the rest of the day."

And when you improve your strength and stamina, it's easier to accomplish everyday tasks like carrying groceries and climbing stairs. This also helps you feel more energetic over the course of the day.

A common excuse among Atkinson's clients is that they're too tired to exercise, he says. While exercise may make you feel more tired at first, he says, that won't last long.

The physical tiredness you feel after working out isn't the same as everyday fatigue, he says. Besides, once your body adjusts to exercise, you'll have more energy than ever.

I know sometimes I feel like a frumpy, exhausted Mom.  Exercising has really helped me feel better about myself and has given me more energy.  More than that, I feel good about sticking with it! That gives me confidence.  While I'm not where I want to be physically, I know I'm on my way!   

30-day Fitness Challenge - Day Twenty-Two

tip taken from webmd.com

Fitness Fact of the Day: Movement Melts Away Stress

As much as it may stress you out just to think about exercising, once you actually start working out, you'll experience less stress in every part of your life.

"Exercise produces a relaxation response that serves as a positive distraction," says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. He says it also helps elevate your mood and keep depression at bay.

You're not the only person who will benefit from more happiness and less stress in your life. When you're less stressed, you're less irritable, Atkinson says -- and that could improve relationships with your partner, kids, and co-workers.

Is this true for you?  Has exercising helped you manage stress better?  

30-Day Fitness Challenge - Day Twenty-One

10 more days to go!  How are you doing?  Are you keeping up with your exercise routine?  

This week we are going to start the last of our ten days of the fitness challenge talking about the Top Ten Fitness Facts taken from webmd.com.  

Fitness Fact of the Day: Exercise Boosts Brain Power

Not only does exercise improve your body, it helps your mental function, says certified trainer David Atkinson.

"Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity," says Atkinson, director of program development for Cooper Ventures, a division of the Cooper Aerobics Center in Dallas.

All that makes for a more productive day.

"It is clear that those who are active and who exercise are much more productive at work," says Todd A. Astorino, assistant professor of kinesiology at California State University-San Marcos.

Improved productivity not only makes you a better worker, it makes things better for everyone in the workplace (or home). 

Do you find this to be true?  Do you have more energy when you exercise?  Are you in a better mood?  What are some of the positive effects exercise has had for you over the past 21 days?   

30-Day Fitness Challenge - Day Twenty

Tip is from sparkspeople.com

TGIF!  Have a great weekend!

Tip of the Day: Exercising When You Travel

Like many things in life, it's difficult to create a fitness habit, but far too easy to break it. Missing a single workout can make you fall off the wagon for many days to follow, and when you're ready to get back into it, it becomes a struggle all over again. That's one of many reasons why it's a good idea to bring your fitness routine on the road with you: to be consistent. If you're traveling on business, a good workout can help you relax, maintain your sleep routine (which is often disrupted due to jet lag or travel), and reduce stress. If you're on vacation or holiday, working out each day may remind you to think twice before indulging in every rich food or drink that crosses your path (or at least help undo the extra calories people tend to take in while vacationing).

Personally, I exercise when I'm away from home. Now I don't go crazy or spend hours at the gym in lieu or enjoying myself (which is usually the point of a vacation anyway). But I try to do something active on most days, whether I'm at home or out of town. When I return home, I don't have to feel guilty for skipping exercise or struggle to get back into my routine. 

Here are a few ideas you can use yourself to exercise when you're away from home: 

• Take advantage of the hotel gym. It may be small, but it fulfills the need. 

• Pack your workout shoes. Go for a run or a walk. 

• Use resistance bands. These are lightweight, portable and easy to pack. You can get a full body workout in a hotel room! Jump ropes are also easy to pack and provide a great workout. 

• Buy a gym guest pass. It's a little pricey to do (usually around $10 per day at minimum), but worthwhile if it's the only option. Before you buy, find out if the gym you belong to is part of a national network that allows you to exercise at other locations (for free) when you travel. 

• Bring a DVD. This is a good option if you'll be staying with friends or family. But many hotels have DVD players at the front desk that you can check out and bring to your room. 

• Plan active pursuits. You can relax, explore the region and have an adventurous time with lots of vacation-worthy things like walking tours, canoeing, skiing and more. 

Packing workout clothes and planning workouts might not be easy as relaxing on the beach for a week, but fit people don't always take the easy way out. They make exercise a part their lives just as much as flossing or eating breakfast each day. 

Do you work out when you're on vacation or traveling? If not, come up with a portable fitness plan! Tell us what workout(s) you can turn to when away from home.

30-Day Fitness Challenge - Day Nineteen

Tip is from sparkspeople.com 


Tip of the Day: Mark Your Calendar

Why does something like this matter?

One thing that keeps me consistent is treating exercise like any other obligation on my calendar. It has a set time, day, and activity (like a class, video, or strength training at the gym) and I don't move it or let other things interfere. That means write in ink, not pencil! Some people might want a little more wiggle room, in which case you can set a block of time in your schedule (for example, take the 6:30 Spinning class, but if that doesn't work out, you'll do the 7:15 class, even though it might not be the ideal time for you).

Why it works: For one, people who are successful exercisers make exercise a priority. When you add a workout to your calendar, it becomes as much a part of your day as going to work or paying the bills. And when other things come up—especially things that aren't mandatory—you can pull out your calendar and see that you might have a conflict (your exercise session), so you can turn down or re-schedule other things. Plus when you write something down you're more likely to stick with it—if you're like me, you know how good it feels to cross off an item on your to-do list.

It may seem simple or obvious, but give it a try. If you don't already plan your workouts, making them "equal" to all other appointments or obligations, you might be surprised at how well it works.

Do you put workouts on your calendar or to-do list? Does it work for you? Share your experience in the comments below.

30-Day Fitness Challenge - Day Eighteen

Tip is from sparkspeople.com


Tip of the Day: Create a Workout Playlist

Anyone who has ever watched a great movie knows that the soundtrack really sets the mood and taps into your emotions. Put simply, music is powerful. It can inspire, energize, or even relax you. So having the right music for your workouts can go a long way in keeping you excited and motivated to not only get out the door, but also to work hard during your exercise session. Researchers agree. One recent study found that exercisers who listened to music during their workouts pushed themselves harder than those who didn't listen to music. And researchers from Brunel University in England found that songs with tempos between 120 and 140 beats per minute, which coincides with most dance and rock songs, are best for exercising.

But even if we didn't have researchers telling us that music can improve your workouts, I think that we'd hardly argue. Who hasn't experienced a rush of energy and momentum when listening to a great song? When you're exercising, your heart rate is elevated and you're moving at a quicker pace or flowing from one exercise to the next. So the soundtrack you listen to can help you enter "the zone," focusing on your pace, intensity, and body's signals better than if you were absorbed in a rerun of "Friends" while on the elliptical trainer.


Music is essential to my workouts. I pack my iPod with my favorite get-up-and-go tunes, the ones that I can't help but move to. And I'm always adding to it. I keep a pen and small piece of paper with me most of the time, so that when I hear a song on the radio, during a TV commercial, or even during a fitness class, I can jot down some of the lyrics and look it up.


I create my own workout playlists.  Rather than just let my mp3 player shuffle aimlessly through all the songs in my collection, I create playlists for specific activities like running, Spinning, Pilates, strength training and even stretching. Regularly adding new songs to my playlists is a simple and inexpensive way to keep my workouts fresh and interesting.

Do you have a hard time exercising when you don't have the right music?

30-Day Fitness Challenge - Day Seventeen

More tips from Sparkspeople.com

Tip of the Day: Keep Exercise Equipment Around the House

Just like you, I have those days. The days that are so busy and filled with to-do's that you blink and they're over. The days so hot and humid that you'd rather not leave the comforts of climate control for a walk, jog or even a bike ride outside. And the days that, for one reason or another, you just don't feel like going to the gym. Although we all need downtime occasionally, the stress, weather or monotony of the gym makes the couch look that much more comfy. These are the days that you need some type of fitness equipment at home—so "not wanting to leave the house" doesn't become an excuse to skip your workout altogether. On these days, you'll be glad to have some at-home exercise options, because it will help you stay on track with your fitness goals.

I don't have a REAL home gym—there's no special room dedicated to fitness in my modest home. But I do have an array of small, portable workout equipment stashed here and there that, in a pinch, becomes my makeshift home gym.

You don't need a lot of stuff to work out at home—and you don't have to spend a lot of money, either. I don't have any big, expensive equipment, but I do have several small ticket items that really pack a punch: Resistance bands, dumbbells, a stability ball, my new kettlebell, fitness DVDs, and a jump rope offer endless workout options. Here are some ideas for setting up a home gym, and here are 25 different ways you can work out at home for less than $25! Even if all you have is an inexpensive jump rope, that's something. Start with what you like and what you can afford and build from there! 

Even if you belong to a gym or live for exercising in the great outdoors, a home gym (whatever shape it takes) can help you stay on track on "those days" that you can't leave the house (or would rather not). Now you can do biceps curls while you curl up on the couch and watch your favorite show—talk about making fitness a part of your everyday life! 

What kinds of fitness equipment do you have at home? Do you think the option of working out at home helps you stay on track and make fitness a habit in your life?

30-Day Fitness Challenge - Day Sixteen

This week I'm going to share tips from Sparkpeople.com.  This is a great website!  You can find anything for your health and fitness needs.  These tips are from a series called "Habits of Fit People."  

Tip of the Day: Sleep in Your Workout Clothes

To stick with your morning workouts, get yourself ready the night before.  

This accomplishes three tasks:

• You get to sleep just a few minutes longer, which makes all the difference in how rested you feel—and how much sunlight is available when you run (or workout). 
 

• You stay warmer longer. No more stripping down and changing your clothes while you shiver in the morning! I find that it's a lot easier to leave my warm bed when I know I'm already dressed and ready to head out the door. 
 

• Getting dressed for your workout is half the battle sometimes.  Now you already have your clothes on, so there are no more excuses! 

Beyond these three benefits, getting ready the night before also means that you're preparing—and committing—to your workout in advance, which helps keep your accountable. Instead of thinking "Maybe I'll run tomorrow if I feel like it when I wake up," you've already prepared and decided to do it.

I know that some people would find workout clothes uncomfortable to sleep in, so if you like the idea of this tip but think it's unrealistic for you, do what you can. Whether you only wear your workout socks or just your pants (to avoid wearing a tight sports bra all night long, for example), the more you can put on the night before, the more likely you'll be to head out the door on time, without making excuses. This works whether you're going outside, to the gym or even to your own living room to exercise.

I actually do sleep in my workout clothes, head to toe, the night before I run. Since I'm already getting ready for my workout the night before, I also lay out my running shoes (unlaced and ready to slip on), iPod and headphones, my outer layers of clothes, and my house key. It's sort of like packing your gym bag, but without the bag, so you don't have to scramble in the morning. It really helps me stick with my routine.

Have you ever slept in your exercise clothes to make it easier to work out the next morning? Did it work for you? Are you willing to try it?

30-Day Fitness Challenge - Day Fifteen

We're half-way there!  Keep it up! 

TGIF!  Enjoy your weekend!  

Tip of the Day: Reward Your Success 

Set up a reward system so you can reward yourself for changed behaviors. Each of us have different values for measuring success. Yours should be structured to satisfy you, not others. That reward should make you hum from head to toe! Good examples include extra time for yourself with a favorite book, a manicure or pedicure, a trip with a special friend or relative or a class or lecture or play that stimulates your mind. Avoid rewards related to food and drink that may be sabotaging in the long run.

My reward is usually a new piece of clothing.  What's yours?     

30-Day Fitness Challenge - Day Fourteen

Tip of the Day: Affirm Your Behavior 

Affirmations are powerful. Many people find that repeating certain sayings to themselves helps them accept things. They discover they are reprogramming their old ways of thinking. Affirmations should be positive such as "I am," "I have" as opposed to "I would like" or "I will try". Remind yourself daily, "I am a healthy person making changes in my lifestyle so I can live in the most healthy way."

30-Day Fitness Challenge - Day Thirteen

Tip of the Day: Plan for the Unexpected 

Lack of time is the most frequently mentioned reason for discontinuing a fitness program. Life is filled with surprises, so include strategies that assure you will make time for maintaining your commitment in the face of changing schedules, unexpected mini-crisis and external forces like long meetings, extra traffic, (put your external force here).  Unfortunately, we're not immune to these things.  The best thing you can do is prepare for the unexpected.  

30-Day Fitness Challenge - Day Twelve

Tip of the Day: Identify Supporters and Saboteurs

Some of us can be the lone ranger, but most people need coaches, cheerleaders and people whose belief in and support of us reminds us of our commitment to change. The friendship and support of others will make it easier for you pass through the sometimes difficult transition from old to new behaviors. I know folks who have taken responsibility for themselves and embarked on a changed lifestyle only to discover that most beloved friends and family members feel they are being imposed upon. So, identify the people who will nurture you and help you maintain your well-being, as well as those (even your loved ones) who don't see your point of view. Those supporters will help you maintain your commitment during periods of stress.

30-Day Fitness Challenge - Day Eleven

I can't believe that we are almost half-way there.  To be honest, I've been so busy lately, it's only because of this blog and my friend, Amanda, that I've kept up with the challenge.  Having someone to be accountable to makes you push through those days when you'd rather sit and read blogs.  At least, it does for me.  I hope you have the privilege of having someone to work out with.  If you don't and you're still here, I commend you!   

This week, we are going to continue talking about setting goals.  It's important to know what you're working towards.  Your goal could be as short-term as making it through this challenge, or a more long-term goal of overall health. Take time this week, as we hit our half-way point, to figure out what you want out of this challenge, and what you want to happen when this challenge is over.  I'm going to give you the tip of the day, and below it, I'll give you a couple of goal ideas.  

Tip of the Day: Write Down Your Goals

It's important to put your goals in writing. Written goals are a tangible sign of a promise that you intend to keep. They can remind you of that promise when time is short or if other priorities become pressing. Written goals will also help you track your progress, make your accomplishments more obvious and help you identify problem areas that need more attention. Sadly, only 5% of Americans write down goals and objectives, but 95% of those who do, succeed. (A survey of Fortune 500 executives indicates that they may be successful because they write down their goals and objectives).

Some goals could be losing weight, having a healthy heart, working out so you can continue to eat the way you do (not the greatest goal for fitness, but at least you're moving and getting your heart pumping), fit into your clothes better, you want to be able to cross your legs, walking up the stairs without feeling like you're gonna die, feel better naked, have more confidence, be an example to your children or family, honor God with your body (Romans 12:1 & 1 Corinthians 6:19-20).  The list could go on and on.  

Take time today, even 5 minutes, to write down your goals.  Think about it while you work out.  Now, there's an idea!  Feel free to share some of your goals in the comment section.  It's nice to get them out there for other people to see.  For me, somehow, it makes it more real.  And, it could also encourage others with ideas for their own health goals.  

Happy Sweating,