Bad Habit #4: Not sticking to a regular sleep schedule. This is a tough one especially if you’re in the season of raising kids. Just thinking about the kid’s schedule can keep you up at night.  Here’s the deal; find a bedtime routine and stick to it. That means if bedtime is at 10 p.m. every night, go to bed at that time consistently!  I know, easier said than done but that’s why this habit makes the never category.  It’s so easy to jump on the computer or catch up on your favorite show, but resist the urge.  If you must stay up past your bedtime, choose a weekend day and only do so by a half-hour.  Overall, aim for 7-9 hours of sleep everyday.

Bad Habit #5: Not addressing those little injuries. Torn rotator cuff in high school? Pulled hamstring in college? Whatever your injury, there’s a big chance that you’ll hurt yourself again, in the same place.  Don’t wait until something pulls, pops, or snaps (I’m not trying to scare you, this stuff happens!).  Don’t live in denial and think that that little problem will get better on its own.  As you age, injuries can happen more frequently plus it takes longer to heal.  Be proactive and get an assessment from your doctor who can connect you to a personal trainer or physical therapist.  Fitness professionals can help you get healthy again; a solid fitness program is not a luxury for the Spartacus actors.  You need one too!  You can’t afford to have repeat injuries and remember, no problem is insignificant.  Get things checkout out early.

There you have it! Add the word never back to your vocabulary. In the realm of health and fitness, we need some nevers and practicing them on a regular basis will keep you in tip-top shape.

What habits do you break the most and what are you going to do about it?  2013 goal setting is right around the corner.  Get a jump-start today!

Tip #1:  Avoid muffins, cakes, milk chocolate, and anything else with sugar listed in the top 5 ingredients.

Tip #2: Grab a healthier snack like edamame, apples, or blueberries and keep the portions small.

Tip #3: Avoid smoothies unless you plan on sharing it with five people. The average sugar in a 16 oz smoothie is between 30-50 grams!

Sugar addiction is similar to a drug addition.  The more you have it, the more you crave it.  The more you crave it, it takes more to satisfy you.  Once you reach this point your addition is full blown and the next high is never good enough.  The cycle starts all over again but this time it’s worse.  You see the similarity?  As much as we may think we’re okay in the sugar category, we may already be addicted.  Not convinced?  Do the journal assignment.  Journal your foods over the next several day and track the sugar grams.  If you’re over 21 grams per day, you’re eating too much sugar.  In fact, the American Heart Association just released daily sugar intake recommendations and the guidelines are sobering: 20 grams a day for adult women, 35 grams for adult men, and 12 grams for children.

In Mindless Eating, Why We Eat More Than We Think by Dr. Brian Wansink, we are visually stimulated by tempting foods. In other words if we see an unhealthy food we automatically want it, even if we’re not hungry. The fact that it’s accessible is what trips us up. So be forewarned the next time you eat out or stop at convenience store for a quick snack. When it comes to snacking it’s pretty easy to make bad choices - those are typically the ones at your fingertips. You’ll have to look hard for healthy fare.  One option is to ask where the yogurt, fruit or veggie packs are located. Another trick is to grab a bottled water and some protein like boiled eggs or a snack pack of nuts.  Don’t linger too long though; too much time can cause you to slip up.  You can make healthy choices everyday!  Take control, avoid a weight loss plateau, and feel better!  Tomorrow is too late, start today!

What are your struggles with eating better in general?

Check out this fantastic article over at WebMD on sugar shockers.  You’ll never look at food labels the same again!

Warm-up - 50 jumping jacks

Exercise #1: Squat jumps.  Do a full squat and at the top of your squat jump up.  When you land (make it a soft one), lower yourself to a full squat again.  Do this 1-2 times for 15-20 reps.

Exercise #2: Combination push-ups to cross body mountain climbers. Do a push-up with legs bent or straight.  Right after your push-up do 10 cross body mountain climbers.  Bring the knee toward your chest and right at the end of the movement try to touch your knee to the opposite elbow. Do this combo 1-2 times for 10-12 reps.

Exercise #3: Step back lunges.  Stand with your hands on your hips or arms down by your sides.  Step back into a lunge and go as deep as you can.  Ultimately, you want your hamstring parallel to the ground.  Hold at the bottom (don’t hold your breath though) and return to the starting position. Repeat on other side.  Do this exercise for 1-2 times for 12-15 reps each side.

Stretch for 3-5 minutes and you’re done!

This program should take you between 10-12 minutes.  Try my 3 workout program and tell me what you think.  Remember, you do have time to exercise!

*Now here’s the caveat.  If you’re new to exercise, be very conservative. Don’t try this program full out.  You must have good form before you increase the intensity so if your form is great and you can only do 8 reps that’s your starting point.  After 8 reps comes a goal of 9 reps and so on.   Remember, you can always make an exercise harder but if you make it too hard out the gate you could potentially injure yourself.  Listen to your body and use wisdom - you’ll do your body good.

My next post will be my 5 Moves Workout - Intermediate.  Need help losing those last 10 pounds?  Answer these questions and get started today!

Bad Habit #1:  Trashing your vegetables. How many of you recognize this scenario; you get ready to make dinner, reach for your veges to discover they’ve spoiled. You toss them without a second thought and move on to plan. Even if you throw a few veges here and there it really does add up budget-wise. If you buy organic produce you need to eat them in the next 2-3 days to get the most nutrients.  Tossing just a few vegetables here and there can cost you between $10-$20 a week!  It adds up fast so eat up!

Bad Habit #3: Wearing the same pair of exercise shoes. It’s time to go shopping! If you’re wearing the same shoes that you wore before you gave birth to a child, trust me when I say you’re long overdue for a new pair of shoes. Ideally, you need replace your annually. In fact, get an extra pair and rotate them everyday. Depending on how often you run you may need to add a pair of running shoes and change them every six to twelve months. Please don’t neglect your feet! Most foot problems are usually triggered by old rundown shoes. Don’t let that be your story!

Bad Habit#2: Exercising without water. Not to sound like mom here but you really need to drink water when you exercise. Better yet, guzzle down some H2O before your workout to flush toxins, prevent cramping, and aid in post workout recovery. I recommend using a refillable bottle (my green push), with filtered water if possible. Consider your water bottle an official part of your workout gear.

In my next post I’ll discuss the next two health habits you should never break, period!

Tip #1: Your stress levels will decline, and you will manage stress better when it occurs.

Tip#2:  You will build healthier cells which protects your body from disease.

Tip #3: You may live longer.

Tip #4: Injuries are more infrequent and if it does happen, you will heal faster.

Tip # 5: You will sleep deeper which will aid in cellular repair and muscle recovery.

Tip #6: By making yourself a priority, your health will increase, as well as your confidence.

Tip #7: You will positively impact your family and friends.

Tip #8: The risk for health issues decreases.

Tip #9:  You’ll be inspired to do something new, like run a 5K or go on a challenging scenic hike.

Tip #10: You will enjoy life more - guaranteed!

I typically don’t guarantee anything but I’m convinced that taking better care of yourself really does pay off.  Ask anyone who has started a new exercise program and stuck with it.  Ask the woman who just beat breast cancer and is determined to eat better and stress less.  Ask a busy mom who prioritizes her health without feeling a sense of false guilt.  The point here is that taking care of yourself is something most of us do an okay job on a daily basis.  However, taking better care of yourself may require you to make some adjustments, say no to some committees, or turn the phone off after 7 p.m.

Here’s the takeaway; what you do health-wise today can make a difference in your life immediately and long term.  Whether you’re thinking about getting it together or convinced you don’t have enough time, your health really is important!  Don’t wait for the next health scare to get things in action.  I challenge you to get a plan in place to take better care of yourself.  Do it today!  Share your results…

•    Fitness Gadgets – The only way to really know how hard you’re working out is to use tools designed to tell you.  I evaluate fitness gadgets all the time and my favorites include the polar heart rate monitor watch and the fitbit. In a nutshell, these tools tell you if you’re burning more fat or improving overall performance.  They can also tell you how many steps you walk daily (10,000 steps is the daily goal), and give you an overall sense of how active you are on any given day. If you want to take your fitness to another level and make it personal, you can’t go wrong with these must-haves.
•    Body wear – You see athletes wear them all the time and now they’re making into the fitness realm – recovery or compression sleeves.  The white compression sleeves in the picture are designed to improve blood flow throughout the legs and aid in faster recovery after an intense workout.  If you’ve had or have varicose or spider veins these are a must-have for your gym bag.  Keep an extra pair of socks in your bag too.  The black weight gloves are important to have for a variety of reasons.  First, they protect your hands when using weights, promote hygiene, and improve overall comfort in the gym.  You can find a decent pair of gloves at any fitness store for $15 - $30.   The purple wristband has a motivational saying, “Always Finish Strong.”  I use this motto every time I work out and it helps me push myself on a regular basis.
•    Extra Fluids – It goes without saying that you have to hydrate before, during, and after your workouts.  I highly recommend plain coconut water as a post-workout hydration drink.  Coconut water contains more potassium than a banana and helps to replace electrolytes after an intense workout session.  Keep them in the refrigerator so that by the time you put them in your gym bag they’ll be nice and cold.
•    Stretching Help – This green strap is a surprising help in a gym bag.  The loops on the strap can provide you with assisted stretching anywhere.  Whether you’re outside at the park or at a gym this strap can help you stretch the hamstrings, quadriceps, and upper body.

Now that you’ve got the bag all figured out, it’s time to put in the most important place – your car!  Replenish it on a regular basis and make it a habit to travel with it everywhere.  From now on you won’t get caught in a jam at the gym, the park, or the vacation getaway.  Include these must-have items in your gym bag and you’ll be ahead of the pack.

What are your gym bag essentials you keep in your bag no matter what?

Cellulite is the dimpled appearance on the skin namely, stomach, butt, and thighs to name a few. Cellulite is the extra fat just under the skin surface and there are several grades of cellulite. Causes for cellulite include genetics, lifestyle habits, hormonal changes, and diet. Combine this with environmental challenges like stress, work/life balance and sleep deprivation and our bodies can become a cellulite breeding ground.

Getting rid of cellulite requires that you take make an honest look at the causes listed above and ask yourself what you’re currently doing or not doing that may be the cause of your cellulite. For example, have you gained weight over the years? The average person gains between 5-10 pounds a year. Those additional pounds will eventually turn into excess fat, aka cellulite. Have you used the birth control pill for a long time? Pill usage puts your body in a pregnant state since you don’t ovulate. As a result, your body continues to store fat for baby. Over a period of years, cellulite becomes more visible. Are you eating more saturated fats, sugars (don’t forget those drinks), and refined foods? Processed foods over time can cause cellulite as well.

After you look at your nutrition, take stock of your exercise routine. Are you doing the same routines in your 40s that you did in your 20s? I’m convinced that your body learns how to store fat better than it burns fat. Unless you’re changing up your exercise routine every 2-6 weeks, cellulite may not go anywhere; in fact, you may start accumulating more of it.  One of my favorite routines that I use for variety is the Spartacus Workout. Another cellulite zapper is jumping rope which I highly recommend.  The Buddy Lee jump rope offers the fluid movement needed to jump properly plus you can adjust it to fit your specific needs.  Of course I have to give a shout out for Fitwell Personal Boot Camp where I’m committed to torching that cellulite through a variety of exercises!

There are some hopeful procedures for getting rid of cellulite like lasers but you have to do your research and find a qualified doctor who specializes in this procedure. Stay away from liposuction; it doesn’t work and fat just finds another route to collect (e.g. your abdomen or upper body). There are countless stories about women disappointed about the long term results of liposuction.  Len Kravitz, Ph.D. wrote a fantastic article on cellulite which will help you see the way cellulite is formed and help dispel the numerous myths out there on getting rid of it.

What are you doing to minimize cellulite or cope better with it?

I have to admit that on first blush I was a bit skeptical.  I mean, what’s so bad about organic chicken?  As I watched the compelling stories of actual people who switched from the mainstream high protein diets to the whole foods (vegetables, fruits, whole grains, and beans) I was intrigued and impressed to say the least.  People who took numerous medications slowly weaned themselves off, reversed their Diabetes, and sent cancer into remission.  The results are pretty amazing an worth considering.

As I think practically about adopting a whole foods based diet I came up with some quick questions to ask yourself before taking the plunge:

1.  What is the best way to adopt a whole-food, plant-based diet? - The short answer is to not over think it.  In the documentary there were folks with so many medical conditions that they were forced to go cold turkey on their nutrition.  In other words overnight they threw out the processed foods and started cooking whole food meals right away.  In your case, you may not have to go that hard core.  You could start by adding 2-3 vegetable servings at dinner time along with a fresh fruit medley.  Collect recipes that look good to you and try them out.  As you build your base of recipes you’ll increase your intake of healthier foods without the cold turkey effect.

2. Should I tell my doctor about my new eating regimen? - It’s important to keep an open dialogue with your doctor especially if you want to get off your medication.  Remember, with every medication you take, there’s a side effect that comes along with it.  Don’t settle for taking medication because you have to. Do whatever it takes to be medication free!  Please don’t keep secrets though; tell your doctor what your plans are and get an action plan on getting off the drugs.  If you find a lot of resistance with your doctor or if you’re not seeing eye to eye, it may be time to search for a doctor who can help you achieve your goal.

3.  What if my family isn’t supportive? - This is a tough one especially if they’re used to eating on the run or have some favorite fast foods.  Change takes time and it may be a few weeks or months before the family embraces a new menu.  Be sure to choose meals with lots of color and engage the kids to help you make the meals.  You’d be surprised at the response of the kids when they help prepare a healthy meal and enjoy the fruit of their labor.  During the meal prep, talk to them about the healthy meal ahead and all the positive things that will happen as a result (e.g. feel good, grow taller, get smarter).

Wherever you are on the animal protein issue I think we can all agree that we need to eat more whole foods, unprocessed foods in our diet.  Buy seasonal fruits and vegetables and experiment with colorful dishes.  You can’t help but feel better - I promise.

Have you thought about eliminating animal protein and dairy from your diet?

Tip #1. Set realistic goals - I’ve talked a lot about S.M.A.R.T. goals before so it goes without saying that in order to get the most out of boot camp you can’t do it with a weekend warrior mindset.  If you haven’t worked out in years, your boot camp start needs to be adjusted accordingly.  For example,  a popular boot camp move is a Burpee.  A Burpee is when you drop to the ground to a push-up position, perform a push-up, hop to your feet and simultaneously jump up (high).  The move is a complicated, full-body move and should never be tried full out on the first time.  Instead of going full out on the first week, set a goal to do a modified Burpee using a wall or bench.  If you eventually want to do the full-on Burpee (a great goal) make it a goal to do a Burpee with great form; the only catch is, good form can take some time.  Burpees require that you have stable shoulders and a strong core (including your back).  This is not some move you master in the first week of boot camp - injuries happen that way.  Remember, think Smart and workout smart too.

Tip #2. Dress for the part - Please don’t come to boot camp wearing five year-old tennis shoes.  Old tennis shoes - no matter how comfortable they are - aren’t the place for boot camp.  There’s a lot of jumping and side-to-side movement so if your shoes aren’t supporting you, you’re a class away from a sprain, or knee issue.  Invest in some quality cross trainers and wear them for a few days before you start boot camp.  Wear comfortable clothes that allow your instructor to see how your knees track over your toes and what’s going on with your posture.  Wear headbands to catch the sweat and a hat to protect your face.  You’ll also need sunscreen, bug spray (it is boot camp), a mat, towel, and water.

Tip #3. Prepare to lift some weight - One of the reasons I love boot camp is that it forces you to use your body weight in a lot of exercise.  In other words it’s hard to cheat.  Push-ups, for example are a great upper body exercise that translates into everyday functional needs like pushing yourself off the floor, using your ab muscles effectively and improving your overall body strength.  In addition to body weight exercises, adding some resistance like dumbbells or kettlebells can increase your intensity, burn more calories, and make you a fat burning machine in the long term!

Boot camp doesn’t have to scare you.  Armed with the right information, boot camp can be challenging, effective and down right fun.  In my next post, I’ll discuss ways to prepare for boot camp in order to see faster results.

What are your fears about boot camp?