WORKOUT OPTIONS FOR EVERYONE

A lot of factors can keep a person from adopting exercise into their lives. The reasons range from intimidation, self- consciousness, and misinformation. Whether you are new to exercising or are a veteran, it is important to know what options are out there so you can keep moving in your healthy new lifestyle.

INTIMIDATION

The T.V is full of commercials for warehouse size gyms. Yes, they offer hundreds of classes and even more pieces of equipment, but they are also a wasteland for those who don’t understand how to use all of the offerings. A lot of time people buy the memberships, go 3 times, and then quit. Why? Because they don’t know how to push themselves to get the results they want. They can also be over whelmed by all of the offerings. If you have never used Hammer Strength equipment it can look scary.

SELF-CONCSIOUS

For people who are going to the large style gyms for the first time, being around people in skimpy outfits or supersized muscles may make them uncomfortable. No one wants to be or feel judged; but unfortunately that is what can happen in larger fitness facilities. Whether this is real or imagined, it’s no less painful and counter productive.

MISINFORMATION

This is tricky… For a person at any stage of their fitness journey, they might not know they have other options besides the large chain gym. There are so many ways to exercise that are not as well known as spinning and step. So, here I am, hoping to educate you some of the options out there. The most important thing is, have fun. A workout routing that is, well routine, will get boring fast. Boring equals lack of motivation, which ends in giving up. Don’t be scared to try something new!

Please keep in mind that I am, by trade, a personal fitness instructor. I love working with clients one on one and I see more success stories from this type of training. In my own personal fitness journey I have done just about everything. I am not trying to say one thing is better than the other. I have had a gym membership for years (until recently) and have taken a lot of great classes in the large gyms. I have also personally watched negative things happen. Things like people doing exercises incorrectly, not pushing themselves during a workout, and judging of others. Sadly, I’ve had people look at me in judgment just because I wasn’t a size 2 after giving birth to 3 kids. On the other side of the coin I’ve had my butt kicked by amazing group instructors and have seem individuals taking their health seriously for the first time. Find what is right for you and go for it!

GET YOUR GOOGLE ON!

I know, I know, I’m asking you to sit still at a computer. What in the world am I thinking?!? I want you to actually think of things that you liked to do when you were younger. Was swimming your favorite thing in the summers? Were you a soccer star in high school? Was horseback riding a dream of yours? When in doubt, start with what you know. Once you have an idea of what you physically enjoy, then Google for locations near you. Maybe there is a local pool with open swim times or an adult soccer league you can join. Becoming physically active is a lifestyle. Take steps that are fun and set goals you can reach. It will only keep you successful and push you to do more. You an also research thing you have always wanted to try. A friend of mine was introduced to Tai Chi at massage school. She was amazed at how it helped her lower back pain. Would she have thought of it on her own? Probably not, but now it’s an important part of her life.

TRY AN INDEPENDENT STUDIO

This idea is good for several reasons. If large, noisy, crowded gyms are not for you; a private facility will definitely be a great option. These types of facilities usually are specialty based. Think, yoga, boxing, and Pilates. There are independent personal training studios as well. These training studios tend to have a good range of equipment, but they are appointment based and personal. You will be able to focus on your workout without listening to someone talking on his or her cell phone on the treadmill next to you.

With Independent facilities you will have several options in how you workout. Most offer one-on-one sessions with a trainer or instructor. They also will have options for semi- privates (two clients- one trainer), or small group classes. These are all great options to fit any budget. I personally recommend that if you are new to fitness in general OR to a type of program; take a few private sessions!!! The reason is that every person is different and their bodies have different issues. A one on one session will allow the trainer to give you all of the information and modifications that you personally will need to get the most out of your time and body. While they are more expensive, it will pay off in the long run in getting you to the level you want to be at.

Once you join the group setting, every month or so add in a private session. The reason behind this recommendation is that as your fitness level changes so do your needs. The private time will allow the trainer to push you harder so that when you are accountable in a group setting you won’t give up before your done, because you’ve already done it. Most people stop an exercise way before they have reached the end of their endurance. That is why they may not see the results they want in the time they want.

HIRE A TRAINER

This may sound like I’m repeating myself. Because… I am. A personal fitness instructor will help you reach your goals faster. A good trainer will be able to create a program specifically for you be it in running, Pilates, or weight training. With a personal fitness instructor you sometimes have the option of working out at home or in a gym. You should be given “homework” for the days you don’t workout together, and you should be reevaluated every few months. Having a personal fitness instructor is ideal for everyone. Your personal fitness instructor should always make you feel comfortable and confident. They should not be a “rent a friend”, meaning this is about you and your workout- nothing else. It’s okay to find a new personal fitness instructor if you feel your personalities don’t mesh well or if they exhibit unprofessional behavior in any way. If it is not possible to hire a trainer then find a friend or family member to workout with you. Using a little bit of competition will only help both of you succeed.

GET MOVING AND STAY MOVING

Physical fitness doesn’t have to come only from set workout days and times. You should take small steps to incorporate my “LAW OF CONSTANT MOTION”. The premise is simple: keep moving. There should be no wasted movements in your day. For example, if you walk from your kitchen into your bedroom you should complete actions (make the bed, fold the laundry, do calf raises while brushing your teeth) until something takes you to another part of the house. If you find that you have to do a stationary activity (like write a blog), turn it into an action. Right now I am doing alternating leg extensions. I don’t have any weight added so I just hold the contraction (my fully extended leg) for about 10 seconds and then switch. I am also keeping mindful of my posture. When your abdominals are tight and shoulder blades are drawn together you are performing isometric contractions. These postural movements will create muscle memory, which will translate into everyday activities.

You can also take advice from children. THEY NEVER STOP MOVING. Asking a child to sit still is like asking a fish not to swim; it’s not going to happen. Fidgeting, toe tapping, movement of any sort burns calories. That’s a good thing if you want to lose weight or even maintain a healthy weight.

The bottom line is just getting out there and find what you like to do. I want to try aerial

Workouts. You know the long fabric or rope that you twist and twirl from off the ground? Have you ever seem aerialist bodies? Holy cow! The point is, to me that sounds fun, challenging, and like a great workout. Everyone is different. Get excited, get moving, and get a new perspective on life, because physical fitness is not about exercise- it’s about your life.

Undoing Convenience Food

                                           UNDOING CONVENIENCE FOOD

 Boxed, canned, and a shelf life of 5 years. When did food become about convenience and not about nutrition? When did society shift from healthy to chemical and say, “I’d rather eat processed xyz instead of an apple?” I blame it on our never-ending search for the quick and convenient. Americans think faster is better. Fast food, fast Internet connection, fast cars. In the search for the “faster” we lose some of the simple joys of everyday life. Ironically, some of the healthiest food choices are the most convenient. Now don’t get me wrong, I love my high- speed Internet, and I don’t have all day to spend in the kitchen. I did what I hope many of you are willing  to do: Take a little more time to make the healthy version of some of your favorite convenient foods.

            For example, do you know that in the time it takes to make boxed Mac and cheese, you could have made it from scratch? Plus you control ALL of the ingredients, and honestly it tastes better. So, why do we use the box? Because we are conned into believing that it takes too much time and effort to make the real deal. The same goes for bread. Have you looked at the ingredient list on a loaf of white bread lately? You need a PhD. to understand it. Now why would you want to put all of those chemicals into you children’s and your body? For around $100 you can buy a bread machine (mine is a hand-me-down that has zero functions other than crust color and bread type), and if your family is like mine, what you would spend on 1 months worth of eatable toilet paper (as one doctor described conventional white bread to me) you could buy all of the ingredients to make 3 months worth of different whole grain no preservative, healthy bread for your troop. And let me tell you, it makes the house smell great, it take less than 10 minutes to pour everything in the machine, and you can have it fresh bread whenever you want it. The added bonus is that the kids can help you measure the ingredients creating a fun bonding leaning experience. In my home they beg to make bread.

            Now is usually when the nay sayer’s chime in with the “I don’t have the time!” Um, yes you do. If you are willing to drive them from dance, soccer, wrestling, football, and everything in between to help them stay active and strong; then why would you not take an extra 10 to 30 minutes a day to make healthy fresh foods for them? We all want what is best for our children. We push them to do well in school; we involve them in sports and other activities. So why would we not teach them to eat well?  Proper food choices will stay with them for the rest of their lives. The sad thing is that it seems to be the last thing on our priority list. Even if you shop at amazing stores that sell organic everything, look at the packaged foods. You will still find high sodium levels, preservatives, and loads of extra fats. Just because they charge extra $$$ doesn’t mean it’s better.

It’s not old fashioned to cook from scratch, it smart. When I was first starting out as a wife and mother, I just did what I was told (sort of). I never REALLY took the time to read labels and research food, nutrients, and what the FDA is doing. Here is a news flash; the FDA is in the final stages of allowing genetically engineered meats to be sold in stores. Now if that sounds scary here is the best part- THEY DON’T HAVE TO DISCLOSE IT TO THE PUBLIC! http://www.cnn.com/2009/HEALTH/01/15/genetically.modified.animals/index.html

That means that pork you just bought on sale might not be from a normal pig. If that is not a reason to support organic and free -range farmers, I don’t know that is. Now I know the economy is in the toilet right now, and sadly many people have to cut corner every place they can. I’m asking that you look at the cost per meal break down of buying healthy, a little more expensive foods over processed, chemical filled convenient foods.

So here are some ways to eat a little better, save money, and know you are taking care of yourself and your family.

 

1.                    Add in healthy extras. When I make spaghetti sauce I use the food processor to chop up red and green bell peppers, baby broccoli, eggplant, squash, and fresh Italian parsley to go with the traditional onion and garlic. Each veggie is about 79 cents per pound and I get 3 servings of my “sauce mix”. I freeze two of them for later use. It’s a great way to get nutritious foods into regular family meals without the chorus of “I don’t like it!” because they can’t taste it! Make sure your tomato products are the “no salt added”. Most canned tomato products have a very high sodium content. You can always add salt to taste.

2.                    Make a shopping list and weekly menu. Now, I know this is right up there with doing the laundry, but hey, it’s worth the effort. You can shop the grocery store sales to stock up on things you use or anything that is normally out of your price range, you will then buy ONLY what you need for the week, and hopefully not have a lot of waste.

3.                    Make it from scratch to multi task your food. I roast a chicken one night and then use the carcass and gravy to make chicken soup the next night. Soups are also a great way to stretch the budget and serve a nutritious meal. Just make sure you are making the stock from scratch and not bullion cubes. Instant bullion or base is very high in sodium.

4.                    Get a warehouse membership. Most of the warehouse stores offer amazing prices on organic and free-range foods, plus you can save on the everyday necessities.

5.                    If you have an infant breastfeed. It costs around $1700 a year for formula and up to $3000 for the specialty kind. Breast milk is free and it is the only thing doctors unanimously recommend for infants.

6.                    Mac and cheese usually sells for about $1-$4 a box if you buy the organic type. You can make it at home for about the same cost, but you control everything. When it’s homemade it can also do double duty.  I keep some traditional and then add tuna and frozen veggie mix for a quick tuna casserole.

(Chandra Le is not a registered dietician, nurse, or nutritionist. Any advice listed is from her experience and is in no way meant to replace professional advice.)               

Healthy Foods, Healthy Kids, Wonderful Moments

Life is crazy and hectic and full of MUST DO’S, right this minute, the world will stop if I don’t get this done type of attitude. It easy to forget why we HAVE to do most of the things we do. For some of us it’s our job. It defines us, it’s the reason we get out of bed, and it is our pride and self worth meter all rapped into one. For others, it’s our families and their needs. Life revolves around school, sports, meals, and homework. And then there are those who do it all. They work full time and raise a family. Those people are lucky if they can remember their names at the end of the day, because they have been go-go-going from sun up until sun down.

             My reasons are numbered Thing One, Thing Two, and Thing Three (after their favorite author Dr. Seuss), and at this moment they are singing “The Lion King” and dancing around the living room. Even if you don’t have kids- when was the last time you sat back and honestly said to your self “It doesn’t get much better than this.”

   You may be asking “why are you talking about moments and kids during a fitness blog?” It’s simple:  my moment, which caused me to sit down and write during naptime, was at lunch today. After a rush to summer camp, then the store, then to work out, followed by a morning nap (sadly not for me), and back to summer camp for pick up: it was time for lunch. I did my version of throwing together and ended up serving a Trader Joe’s organic cheese pizza, frozen green beans (still frozen), and fresh apples and strawberries. As the older ones took turns making both me, and the baby laugh, they also raced to see who could finish their green beans the fastest, my moment happened…

            My family loves fresh foods- healthy foods. I don’t have to force them and I  don’t have to hide them under cheese sauce.  I can see that my kids are learning about proper nutrition because it is something they live. Now I know there are probably a few people thinking “my kids won’t eat tofu or fish.”

My question to you is:

Have you tried?

If you start kids young, even at first solid food phase, you will be surprised at what they like. Things like tofu, avocado, and fish become a normal household food option. Combine the healthy vs. garbage foods with your own positive example of eating well and you have kids who eat what they like- and what’s good for them! Then there is no need to “hide” food.

Now, I’m not saying my family eats and likes everything out there, they don’t, but I try never to precursor new foods with “I don’t think you will like this.” or ugly looks on my face. I try never to say I don’t like something because young children want to be like their parents. I try to take an example from my own mother who HATES peas and spinach, but ya know what? They were my favorite growing up because she not only offered them to me frequently, but she also make it fun (anyone remember Popeye?) We are their world and we shape how willing they are to embrace new experiences. New foods are an experience.

            So my reason in all of this is TRY IT.  Just like Sam I Am from Dr. Seuss’ “Green Eggs and Ham”: “Try it, try it and you will see…” Start small, make it a family adventure, and enjoy the moment.

Here are some healthy foods I have found that are easy to introduce.

Quinoa- it is technically from green leafy plants in the chard family, but it has the look, feel, taste, and texture of a grain. The best part is, that unlike white rice, which is primarily just a filler, quinoa is loaded with protein and other nutrients. You cook it just like rice in 2 parts liquid- 1 part quinoa.

Hummus- is a traditional Mediterranean side that is loaded with protein. You can find all different types made from chickpeas (normal) to eggplant and roasted red pepper. Personally I like the eggplant variety because it is low in sodium and I won’t normally eat eggplant. Kids love it because they can dip pita bread, veggies, or pretty much anything they want into it. The texture is smooth and the taste is slightly salty.

Whole Wheat Pasta- it cooks the same and tastes the same. The kids will never know the difference.

Veggie Tray with Dip- is not just for parties anymore. Red bell peppers are sweet and crunchy- two things kids love. Sugar snap peas met the criteria too. Add in carrots and celery with a low fat dip (we personally like onion dip make with organic low fat sour cream and only half of the mix packet) and you have a fun snack options. Don’t be surprised when you leave it out that is gone in a few hours. This is one option that you want to get the kids involved it. Take them to the store and let them choose some of the veggies. Explain how they taste and why they are good for you. When you share your knowledge along with the foods you are teaching WHY it is important to eat well.  EX: “ carrots are good for your eyes. They will help you see better when you have to catch the ball.”

I personally like to tell my girls that fresh fruits and veggies will help them grow big and strong.  I also tell them that when they eat healthy foods they will have the energy to run fast and jump high. Who hasn’t met a kid who didn’t want to be the best especially if they have siblings?

Veggie/ Fruit Juice- there is several brands out there that are made from both fruits and vegetables. Personally I like LAKEWOOD Organic Fruit Garden. They have three different varieties that are loaded with around 17 different fruits and veggies. The best part is that unlike other more well know brands, LakeWood has no added sugars of any kind and only has 9g of sugar per serving. Traditional apple juice has up to 34g per serving!!!

Food is fun. It is something that we build memories around and with a little thought, an open mind, and an eye for label: you can make it healthy too.

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