Month: March 2016

Getting results can be challenging. Often when we don’t see results, we get frustrated and lose our momentum, setting us on a path of self-destruction. I have 10 simple steps that will ensure you’re not only getting results but that you’re also keeping your journey on a forward-moving pathway.

1. Do what you like, not what you are told

There is so much advice out there that it can be overwhelming: It’s hard to know what to listen to and what not to listen to. Just because one form of exercise or eating is popular right now or works for someone else doesn’t mean that you have to do it (or that it will even work for you, your body, and in your life). Find the things that you like and do more of those. For example, one of my friends does not like running. So even though I enjoy running, I don’t encourage her to run for her fitness, because she doesn’t like it. When you like what you are doing you are more likely to stick with it, rather than just doing something someone tells you to.

2. Stop making excuses

When you drop the excuses, you will find all the answers. You need to reframe how you look at things. You aren’t too busy. You can make the time if you really wanted to. Nutritious food isn’t too expensive. There are ways to eat a healthy diet on a budget. Instead of making excuses, start creating solutions.

3. Stop gossiping and get to work

We live in a voyeuristic world filled with reality television, celebrity gossip, media sensationalism, and tabloids. This often infiltrates our daily lives, causing us to gossip. Gossip takes us down a treacherous path and can lead us to lose sight of our goals and purpose. Stay away from gossip at work and instead get to work!

4. Get out of your own way

Sometimes we are our own barrier. In order to get results we have to get out of our own way. Don’t be the thing that holds you back. Be open-minded, be free, be ready for change.

5. Learn when to change it up

Being a creature of habit is not a bad thing, but you do have to be aware of when it’s time to change it up. Maybe you aren’t getting the results you want from your workouts; perhaps it’s time to take a new class or add heavier weights. Maybe you aren’t getting the results you want on the scale; maybe it’s time to clean up your nutrition and eat different foods. (See my grocery list.) They say the definition of insanity is doing the same thing over and over again and expecting to see different results. So know when it’s time to make a change!

6. Stay knowledgeable

Information is power. The more you know, the more you grow as a person. One of the best things you can do for yourself is arm yourself with information. Let’s say you have decided that you want to try intermittent fasting—the best thing you could do is learn more about it before jumping into it without the right knowledge behind you. Get books, subscribe to blogs, listen to podcasts, and arm yourself with as much information as possible to make the right decisions for you and your body.

7. Put your body first

So many of us put ourselves last when instead we need to put ourselves first. You have to be your first priority. On airplanes they always tell you that you have to put on your oxygen mask first before helping others. Why? Because if you can’t breathe, how can you help others? The same is true in life and in fitness. You have to take care of you first. When you are healthy and happy, you are better equipped to be there for your family and friends.

8. Stop complaining

Negative energy is toxic. Do yourself a favor and try to limit your complaining. When you feel the urge to complain, think instead about what you could say that would be positive. Take a no complaint challenge, and enlist your friends and family to take it with you.

9. Get away from negativity

It’s been said that you are the average of the five people you spend the most time with. Evaluate that circle of influence. Are they negative? Are they positive? Try to surround yourself with as much positivity as possible to really radiate through your life.

10. Stop procrastinating

Make a plan for your day and stick to it.  Have your workout clothes ready before you head to the gym or have your DVD already set up before you start your at-home workout. Make sure you eat before you work out to fuel your body correctly for the workout. Don’t give yourself the opportunity to pause or to tell yourself “no” before you take action. JUST DO IT!

Perhaps there was a ton of hesitation and months, or even years, of contemplation. Or maybe you registered on a total whim. Either way, you’ve decided to run your very first marathon. Congratulations! Only a small number of people ever choose to tackle such a feat.

Before you celebrate joining that small percentage of marathon runners, however, you’ve got to make it to the finish line.

Whether you’ve been running for years or are just getting started, you’ve probably realized already that a 26.2-mile race is something you really need to train for. But a search on the internet, or even a discussion with running friends, will reveal that there are hundreds of training plans available. So how do you pick one?

First, decide how much time you can commit to your training and then be realistic about your expectations. A number of plans claim that you can train with only a few days of running, and this can sound mighty appealing, especially to those of us short on time. But the reality is that these plans are often geared toward experienced runners cramming very difficult workouts into only a few days per week. If you know your time will be limited, look for a “just to finish” type of beginner training plan, where the goal is simply that, just to finish. These plans will typically provide the bare minimum training just to make sure you are prepared to cover the 26.2-mile distance.

Second, decide if you want to try a free training plan or invest in a running coach. A running coach may sound intimidating, but the level of interaction you have with the coach can depend on your needs. You can opt to pay a premium for a coach who will walk you through your training every step of the way. For a smaller fee you can have a coach help you design a custom training plan based on your goals and needs and then send you on your way. To find a certified running coach, check with your local running store or running group, or check out the Road Runners Club of America’s “Find a Coach” page to locate someone nearby.

There are certainly many generic free online training plans if that’s the route you want to take, but if you do, be sure to check your sources and confirm that they are legitimate. As we all know by now, anyone can publish anything on the internet. Just because a website, magazine, or blogger is at the top of the search results doesn’t necessarily mean that their marathon training plan is valid…or that the person who wrote it is even qualified to do so.

Looking for sources you can trust? Here are three popular, tried-and-true training plans for first-timers:

Jeff Galloway’s “Marathon to Finish” plan: This is the ultimate beginner-friendly training plan for people who are simply looking to cross that marathon finish line. Galloway, a former Olympic marathon runner, believes that run/walk intervals are essential for a strong marathon finish. His “Marathon to Finish” program encourages runners not to set a finishing time goal for their first marathon but instead to train at a level that will allow them to finish a marathon comfortably and safely. The training plan consists of two days of shorter distance runs, one day of walking, and one long run per week.

Hal Higdon Training Plans: Higdon is another former elite runner, writer, and running coach whose free training plans are incredibly popular. Higdon’s Novice 1 and Novice 2 marathon plans both offer a gradual, safe build that will most likely allow a runner to show up to their marathon well trained yet healthy and rested. While Higdon doesn’t discourage walking, it isn’t built into the plan like the Galloway method, so this may be a better option for those who feel confident and strong building up their long runs without walk breaks. If you are looking for even more options, Higdon offers numerous other plans for intermediate and advanced runners and even those looking to run a Boston Marathon qualifying time.

Jack Daniels Running Formula: Dr. Jack Daniels’ marathon training plans use your previous shorter distance race times to calculate current fitness levels and running ability and then provide specific training paces based on said levels. These paces can be determined using Daniels’ “VDOT” online calculator and applying those paces to your chosen marathon plan (there are a number available based on your goals). These training plans are ideal for more experienced runners who want to make the most of their training based on their current fitness levels and cross the finish line of their first marathon as fast as possible.

Whatever plan you decide to go with, be sure to keep your expectations realistic. It is very important to complete as many of the prescribed training runs as possible to ensure you make it to race day happy and healthy. Pick a plan that realistically fits in with your schedule and availability. Most importantly, make sure you remember to train. The journey to your first 26.2-mile finish is a long one, but it is absolutely worth it.

As a kid, I often felt like there was something stuck in the back of my throat. One day in my early 20s, after spending 10 minutes trying to dislodge whatever was back there with a finger, I jabbed the back of my toothbrush into a tonsil and was surprised—and a little grossed out—when a hard white rock popped out. It smelled horrible. So naturally I kept at it, and with each poke a new piece emerged. Eventually, I had a handful of stinky gravel, but I felt much better.
Unfortunately, it didn’t last, and I found myself repeating the same tonsil-poking routine every month or two. Finally, in frustration, I saw an ear, nose, and throat (ENT) doctor who suggested removing the tonsils.
I never mentioned this to anyone but the doctor, so you can imagine my surprise when my HealthyWay editor asked me to write an article about a major cause of bad breath: tonsilloliths (tonsil stones). Until then, I never knew that those nasty things that lived in my tonsils had a name—or that that I was far from alone in having them. Turns out that up to 25 percent of us have stones in our head.

What are they?

In case you didn’t know, tonsils are those roundish lumps on either side of the back of your tongue. They’re actually part of your body’s lymphatic system and help you fight infection. At first glance, the tonsils look smooth, but they’re actually covered tiny pits called crypts, kind of like a golf ball.
Saliva in our mouth starts breaking down the food we eat and washes it down the throat and into the stomach for digestion. But in some lucky people, food particles, bacteria, mucus, dead cells, and other gunk collects in those crypts. Over time this matter hardens and becomes tonsil stones.

Symptoms

In most cases, tonsil stones are pretty harmless, causing some minor discomfort and, as with me, an annoying sensation of something stuck in the throat. In more severe cases, though, they can cause severe pain in the throat or ears and difficulty swallowing. And let’s not forget about the really bad breath that persists no matter how many times you brush your teeth, scrape your tongue, floss, or gargle with mouthwash.
Many people discover that they have tonsil stones after a particularly vigorous cough dislodges one. Others are able to see whitish spots on their tonsils.

Treatment

Preventing tonsil stones is possible with good dental hygiene, including regular brushing, flossing, and gargling with salt water or hydrogen peroxide and water to keep as much bacteria as possible out of your mouth. But if you’re predisposed to getting tonsil stones, even the most careful prevention strategy may not work.
Once you’ve got them, there are a variety of ways to deal with tonsil stones. Vigorous gargling with salt water can sometimes knock them loose. It’s also possible to dislodge them as I did, by poking the tonsils (if you decide to go that route, be very gentle and use a clean object so you don’t shove even more dirt into those crypts) or by blasting the tonsils with a Waterpik. If none of those approaches works, you and your medical provider may wish to explore a few medical options, which include antibiotics and using lasers to get rid of those tonsil crypts. However, the only guaranteed permanent solution is to remove the tonsils entirely. But be prepared: Plenty of doctors have never heard of tonsilloliths.
The surgeon who did my tonsillectomy was one of them, and I still have vivid memories of the procedure. They didn’t knock me out completely, so I could feel the doctor tugging in my throat and hear him chatting with the nurses.
The part that sticks in my mind, though, was when the doctor—who must have squeezed one of my tonsils—gasped and announced, “Oh, my God, that’s disgusting,” and invited one of his colleagues over. “Bob,” he said, “You’ve really got to see this.” Not the kind of bedside manner one generally hopes for in a doctor.
The good news is that in the decades since, I haven’t had a single tonsil stone.

Without a doubt running is really good for your body: It builds bone density, it gets you into crazy shape by building endurance, and it makes your heart strong and revs your metabolism. Running also burns an impressive 10 calories per minute, making it one of the top cardiovascular choices for losing weight. But running isn’t for everyone. It can be tough on your joints (especially your knees and ankles). It can also increase your chances of overuse injuries such as tendinitis. Believe it or not, it can also be tough on your bladder. And lastly, some people just don’t like the feeling of running!

The good news is that you don’t have to run to burn mega calories and get into great shape! Here are four cardio exercises that will keep your heart pumping and your metabolism kicking just as well as if you were running. They not only burn lots of calories but they also work different muscles, keeping you stronger and healthier.

1. Indoor rowing is a total body trainer that not only works your core and legs but is also one of the best exercises for building the muscles in your back, arms, and chest. It’s a great option because it’s low impact and the risk of injury is very low. Also, studies show that the rhythmic movement of rowing is calming and good for stress management. It burns an impressive 12.5 calories per minute.

2. Jumping rope is a great exercise that can be done anywhere without expensive equipment. Because it requires quite a bit of coordination, it works your body and brain at the same time. Studies show that this is good for relaxing your body and helps to further improve coordination and agility. It also helps fight degenerative brain diseases such as Parkinson’s and Alzheimer’s. Additionally, the exercise itself improves foot and ankle stability, increases endurance, improves bone density, and strengthens your heart. Jumping rope burns 13 calories per minute at moderate intensity (100-120 skips per minute).

3. Cross-country skiing is one of the most phenomenal total body workouts that you can choose because it employs virtually every muscle group. The push/pull motion is great for building balanced strength that’s low impact. It’s also an effective way to strengthen your core, upper body, and cardiovascular system. If you choose to ski outside, the connection with nature is considered one of the best stress-management therapies. Cross-country skiing burns 12 calories per minute.

And last but by no means least:

4. Fat biking is a crazy, fun activity in which you pedal heavy, hard-to-turn monster bikes on various terrains. Because you’re maneuvering a bike over places like wet stone, muddy paths, snowy hills, and sandy beaches, it’s an unbelievably effective cardiovascular workout that strengthens your legs, core, and heart. The bikes are specially made and have only one speed, so you must keep working extra hard up hills, employing all of the muscles in your body to continue. It’s also great for balance and is low impact. Fat biking burns a whopping 25 calories per minute!

Vacations don’t occur just one time each year. If you think about it, people go on vacation all the time. Eating to lose weight is challenging in the best of circumstances, but throw a vacation into the mix and you’ve got a recipe for weight loss trouble. If you are heading out on vacation soon, here’s how to come back home with no food regrets.

I used to look at vacations as a vacation from everything, including losing weight. Many clients I’ve coached and people I speak to felt the same way. One person said to me, “I blew my diet 100 percent when at the beach because I wanted to take a break from being good.”

This is a common way of looking at vacations and dieting, and if that’s how you want to treat your vacation, it’s fine. You can always lose the pounds gained during a vacation food fest.

However, if you are tired of going on vacation, gaining weight you had previously lost, and then having a hard time getting back on track, let me tell you that change is possible.

It’s all about preparation—both mental and physical. 

Mentally Preparing to Lose Weight on Vacation

You must begin your vacation preparation with the mentality that weight loss is not only possible while on vacation, but to be expected. Now, you don’t need to try to lose 5 or 10 pounds during a 7-day vacation, but dropping a half a pound to a pound during a week’s vacation is extremely doable and very motivating.

Tell yourself that you can continue losing weight on your vacation. Remind yourself of all the work you have done to lose weight before your vacation; the last thing you want to do is regain weight you’ve already lost.

Physical Preparation for Vacation Weight Loss

The first time I went on a short family vacation while I was in the midst of my successful weight loss, I was concerned I would gain weight. I decided to be proactive before the vacation began and make preparations for a healthy vacation experience.

Here’s what I suggest you do:

1) Pack some healthy snacks to take with you.

If I’m traveling by plane I take sturdy fruits (like apples, pears, and oranges), trail mix, homemade granola bars, and small boxes of dried fruit. If I’m driving I also bring a cooler with yogurt, cheese sticks, boiled eggs, or sandwiches.

2) Contact your host or hostess if you are staying with friends or family.

Take the initiative and have a heart-to-heart talk with the people you are staying with on your vacation. Tell them you really want to stick to your diet and would like to be involved with the cooking and planning process.

3) Make room in your luggage for your workout clothes.

This one is pretty self-explanatory. I always bring my workout clothes along with me. Having them packed in your suitcase is a reminder that you are not on vacation from healthy living.

4) Check out gym options or walking paths.

When I get to where I’m going, I look for the fitness center in the hotel or ask my hostess for walking path suggestions. You don’t have to be obsessive about getting in your workout, but knowing where you can work out is a good first step to actually doing one.

5) Go over your daily schedule in your mind, including eating options.

Before you head out on vacation, mentally review your likely schedule. Try to plan ahead for what to eat at restaurants, decide when to fit in a workout, and commit to not snacking unnecessarily.