So, did you find something new to do this week? Have you tried out some weights or a new class or type of exercise? Did you find it challenging? If you did then you're on the right track. The moment we start finding exercise easy then we need to consider making a change in order to keep our body challenged. Now just because it becomes challenging again does not have to mean we hate it or don't want to do it. That seems to be the problem for most people and I'd like to help you get around that part.
Exercise can be fun. Really, no joke. It's just that not everyone wants their exercise to be going to the gym and doing the eliptical or treadmill or an aerobics class. Can you remember the last time you looked forward to exercise? I bet you didn't call it exercise. Maybe it was playing baseball with friends when you were 11 or going to the beach and swimming as a teenager. Maybe it was going out for a walk with your partner or biking with your child. When was the last time you were active and didn't really notice it? That may be the type of activity you are best suited for. Hmmmm.... puts things in a different light doesn't it?
Yes, it is a good idea to do weights and cardio and some form of exercise regularly, but if you are really going to accomplish this year's challenge you have to find something that you enjoy or it's just work and nobody wants to do that. If you can find a couple of things that you think you'd enjoy that are active and only have to add in some weights and maybe some walking or another form of exercise one day a week then it just becomes a part of your life rather than a big OH NO I HAVE TO WORK OUT TODAY.
Take a little time this week thinking about what forms of activity you have enjoyed or think you would enjoy and then scope out when and where those activities are going on in your community. Could you join a baseball team or a squash league or take some swimming lessons to make exercise something you look forward to? Is there something you could do with your kids or lessons you could do together? I know in my community there is a running group that caters to the whole family. Time to get creative. Find something you could really enjoy. Happy looking!
Monday, April 30, 2012
Monday, April 23, 2012
Weight Loss Challenge 2012 Week 17
Here it is, our next 6 week cycle. It's time to make some changes. The point of these 6 week cycles is to cause our body and brain which is quick to adapt to be re-challenged to continue its weight loss rather than hitting a plateau and slowing down. We want you to increase your metabolism so that you are always burning more calories even when you're not exercising.
Now, I know this is maybe not your favourite part. I realize that finding it easier now to do whatever exercise and eating changes you've all ready made makes changing it a challenge. Thus the name, "Weight Loss Challenge" because it is a challenge. You need to be creative in keeping your body and mind challenged so that things continue to head towards your end goal. Besides if we do the same thing all the time you would get bored mentally and so does your body.
So what are you going to change? You need to do something totally different. If you aren't currently doing any weight training then you need to either get a DVD or go online and look at some basic weight training exercises. Weight training helps to increase your muscle mass which helps you to increase your metabolism among many other benefits. It also makes your cardio exercise easier because you have more muscle and less fat to support your joints and bones. Add a couple of days of weight training so that your 10% increase this week includes it in your total time. So you don't have to have it on top of your other exercise you're just swapping it in for some of the cardio time. Try to find exercises that complement opposing muscles groups. If you work your biceps, work your triceps. If you work your chest, work your back. If you work your quadriceps, work your hamstrings. You may want to pick one day to do your upper body and the other day to do your lower body.
The other thing you may want to add to this 6 week cycle is abdominal exercises every other day. Start with 10 exercises in 3 different muscle groups, your upper abs, your lower abs and your sides. You may also want to do 1 core exercise like a plank which you hold for increasing periods of time as you get stronger. Look plank exercises up online and you'll get a million different variations.
See what you can find for these next 6 weeks as far as new or different exercise options and go for it. Have a great week finding your new challenges.
Now, I know this is maybe not your favourite part. I realize that finding it easier now to do whatever exercise and eating changes you've all ready made makes changing it a challenge. Thus the name, "Weight Loss Challenge" because it is a challenge. You need to be creative in keeping your body and mind challenged so that things continue to head towards your end goal. Besides if we do the same thing all the time you would get bored mentally and so does your body.
So what are you going to change? You need to do something totally different. If you aren't currently doing any weight training then you need to either get a DVD or go online and look at some basic weight training exercises. Weight training helps to increase your muscle mass which helps you to increase your metabolism among many other benefits. It also makes your cardio exercise easier because you have more muscle and less fat to support your joints and bones. Add a couple of days of weight training so that your 10% increase this week includes it in your total time. So you don't have to have it on top of your other exercise you're just swapping it in for some of the cardio time. Try to find exercises that complement opposing muscles groups. If you work your biceps, work your triceps. If you work your chest, work your back. If you work your quadriceps, work your hamstrings. You may want to pick one day to do your upper body and the other day to do your lower body.
The other thing you may want to add to this 6 week cycle is abdominal exercises every other day. Start with 10 exercises in 3 different muscle groups, your upper abs, your lower abs and your sides. You may also want to do 1 core exercise like a plank which you hold for increasing periods of time as you get stronger. Look plank exercises up online and you'll get a million different variations.
See what you can find for these next 6 weeks as far as new or different exercise options and go for it. Have a great week finding your new challenges.
Monday, April 16, 2012
Weight Loss Challenge 2012 Week 16
Here we are at the last week or our first 6-week cycle. Whatever you have been doing, keep doing it this week. Give it your very best effort since we're going to shake things up a bit for the next 6 weeks.
Did you try a new food last week and up your intensity on your activity? We're starting to see some results. Thanks to those of you who are posting what is happening with your challenge. It's great to see. Keep sending those comments in!
So really this is an easy week as far as what to do but should feel like a challenging week as far as how much effort you give to each thing. Don't forget to add 10% more time to your activity this week, drink 8 - 10 cups of water each day and really pay attention to how much effort you are putting in this week.
I'm looking forward to changing things up next week. Don't want you to get bored :) Have an awesome week!
Did you try a new food last week and up your intensity on your activity? We're starting to see some results. Thanks to those of you who are posting what is happening with your challenge. It's great to see. Keep sending those comments in!
So really this is an easy week as far as what to do but should feel like a challenging week as far as how much effort you give to each thing. Don't forget to add 10% more time to your activity this week, drink 8 - 10 cups of water each day and really pay attention to how much effort you are putting in this week.
I'm looking forward to changing things up next week. Don't want you to get bored :) Have an awesome week!
Monday, April 9, 2012
Weight Loss Challenge 2012 Week 15
How are you doing with your eating? I only ask that because an influx of chocolate has arrived in our home with the Easter weekend as well as extra snacks and heavy meals. It seems like even if you are on track our holidays are spaced out perfectly to sabotage us every couple of months.
Well, it's time to move on. If you gave in to the chocolate and candies or the feasts you really have to just put it behind you and realize that today is a new day and this is a new week and whatever you do now is what you can control. Time to buckle down and make these last 2 weeks of our first 6 week cycle really count.
I'd like you to do 2 things this week. First, change one of your exercise days to something completely different. If you run then try something slower or using different muscles (eg yoga or zumba) if you're walking then try a pilates DVD or a dancing video game. Maybe you could try tennis or a game of soccer with your kids or pull out your bike, or do some weights. Whatever it is it's time to try something new just once this week.
Second, I'd like you to find a new food you've never or rarely eaten and figure out how to prepare it and try it this week (eg quinoa, swiss chard, dragon fruit).
Don't forget to add 10% more time to your activity this week as well as continuing to watch your calories. Don't stop recording your food and exercise in your journal. Until next week.
Well, it's time to move on. If you gave in to the chocolate and candies or the feasts you really have to just put it behind you and realize that today is a new day and this is a new week and whatever you do now is what you can control. Time to buckle down and make these last 2 weeks of our first 6 week cycle really count.
I'd like you to do 2 things this week. First, change one of your exercise days to something completely different. If you run then try something slower or using different muscles (eg yoga or zumba) if you're walking then try a pilates DVD or a dancing video game. Maybe you could try tennis or a game of soccer with your kids or pull out your bike, or do some weights. Whatever it is it's time to try something new just once this week.
Second, I'd like you to find a new food you've never or rarely eaten and figure out how to prepare it and try it this week (eg quinoa, swiss chard, dragon fruit).
Don't forget to add 10% more time to your activity this week as well as continuing to watch your calories. Don't stop recording your food and exercise in your journal. Until next week.
Monday, April 2, 2012
Weight Loss Challenge 2012 Week 14
We are halfway through our first 6 week cycle and from the posts coming in you're starting to see some progress. You are probably finding that you are either getting into a rhythm or your getting into a rut. Hopefully you are finding this first 6 week cycle a challenge and have added some new things to your routine, whether that's a new type of exercise or some different foods or a positive change to an old habit.
You may find that you are getting a little bored again or that you are finding excuses to get out of doing the things you should. This is the time to really dig in. You only have 3 more weeks to really make this first cycle count before we move on to making changes. If you need to try a new exercise or implement "meatless Monday" then start this week. Stick to it for the next 3 weeks. We want to keep you progressing by keeping your mind and body guessing. Once your body thinks it knows what's going on and starts to adapt we'll be changing it up again in order to continue towards your end goals.
I'd really like you to get the water goal down over the next few weeks. 8 - 10 cups per day is what we're aiming for. This can help with many of your other goals. It helps to fill you up, hydrate you, remove toxins along with other benefits. If you'd like to make the most of your first cup in the morning then have it at room temperature or slightly warm with a squeeze of lemon to promote detoxing. Our system is set to unload in the morning and you can help flush things out with this.
Don't forget to add on 10% more time to your exercise this week. Can you push a little harder? Maybe walk a little faster or dance a little more vigourously or choose the bootcamp class over the step. Whatever you are doing, ramp it up a little bit for the next 3 weeks to get the most out of this cycle. Remember you want to be able to talk through whatever form of activity you are doing. If you can't it's too much and you need to back it off.
Have a fantastic spring week! Keep posting your thoughts and progress. It's great to hear how you are doing in your personal challenge!
You may find that you are getting a little bored again or that you are finding excuses to get out of doing the things you should. This is the time to really dig in. You only have 3 more weeks to really make this first cycle count before we move on to making changes. If you need to try a new exercise or implement "meatless Monday" then start this week. Stick to it for the next 3 weeks. We want to keep you progressing by keeping your mind and body guessing. Once your body thinks it knows what's going on and starts to adapt we'll be changing it up again in order to continue towards your end goals.
I'd really like you to get the water goal down over the next few weeks. 8 - 10 cups per day is what we're aiming for. This can help with many of your other goals. It helps to fill you up, hydrate you, remove toxins along with other benefits. If you'd like to make the most of your first cup in the morning then have it at room temperature or slightly warm with a squeeze of lemon to promote detoxing. Our system is set to unload in the morning and you can help flush things out with this.
Don't forget to add on 10% more time to your exercise this week. Can you push a little harder? Maybe walk a little faster or dance a little more vigourously or choose the bootcamp class over the step. Whatever you are doing, ramp it up a little bit for the next 3 weeks to get the most out of this cycle. Remember you want to be able to talk through whatever form of activity you are doing. If you can't it's too much and you need to back it off.
Have a fantastic spring week! Keep posting your thoughts and progress. It's great to hear how you are doing in your personal challenge!
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