The Key to Fitness Success

Consistency: The Key To Fitness Success
By Debi Silber, MS, RD, WHC The Mojo Coach®
Not seeing results from your workouts? Getting frustrated with finding the right fitness routine? The problem may not be with your fitness program but with a lack of consistency. Consistency is the key to making exercise a lifelong habit…and getting results. Here are a few tips to help you stay consistent.
1. Exercise in the morning. As the day progresses, tasks, chores, responsibilities and fatigue can often knock exercise right off the list of priorities. By exercising in the morning, fewer distractions come up and can help ensure you get your workout in. Not a morning exerciser? If possible, try to go to sleep a little earlier so you’re not skimping on your sleep. Then, set the alarm to get up 15-­‐30 minutes earlier on the first day. Commit to a “no snooze button” rule and slowly get out of bed. Next, before you leave your bedroom, immediately put on your workout clothes. It gives you that mental push to get your workout in so you don’t reconsider or get sidetracked.
2. Have a plan to prevent boredom. Just as you get bored, so does your body. If you stay with the same routine, you’re body doesn’t have to work as hard to get through it and you won’t see the results you’re hoping to achieve. Could you have one routine for Monday, Wednesday and Friday and another for Tuesday, Thursday and Saturday? How about mixing it up with a variety of classes, DVD’s, running routes or fitness equipment? What about changing the levels of intensity on your treadmill by throwing in some sprints, doing some plyometric moves or jumping rope? By creating a plan to keep your routine fresh and challenging you’ll be more likely to stick with it, stay consistent and see results.
3. Set realistic and achievable goals. Your goals should be challenging enough so it’s something to strive for yet realistic enough so that you can enjoy the feeling of success once you achieve them. To have a goal of losing 20, 50 or 100 pounds or getting toned and bikini ready is great, but how can you break that down so it doesn’t seem like a huge mountain to climb? A simple way to do this is to set a yearly goal, then break it down to months, then weeks and finally into what you need to do each day in order to achieve your ultimate goal.
4. Track of your progress. If your goal is to lose weight or train for a specific event, find a way to track your progress so you can stay motivated and enjoy the feeling of progress. It can be as simple as marking days off a calendar, keeping a fitness or food journal, or creating a system of your own. It doesn’t matter how you track your progress as long as you keep it simple enough so you can easily add it to your routine and see how you’re moving towards your goal. There are also some great apps you can download which can help you track your progress along with helping to keep you motivated.
5. Keep it fun. Discover your unique “fitness personality” to create a program you find fun and enjoyable. Maybe that means a class, an organized sport, DVD’s, finding a like-­‐minded fitness buddy, or loading up your IPod with upbeat songs and hitting the pavement. The more you learn about what you need so that exercise becomes fun, the longer you’ll stick with it and the more you’ll see results. It’s all about finding something you enjoy and creating a routine around it so you’ll look forward to getting your workout in.
7. Celebrate success. Once you reach a goal, even if it’s a small one, be sure to celebrate! Whether that means treating yourself to a new song for your music playlist after each workout, some downtime, a manicure, getting together with friends, new exercise clothes or equipment, it’s important to acknowledge and recognize your achievements. It gives you an opportunity to be proud of yourself and keeps you moving forward.
Just as the key to real estate is “location, location, location” the key to exercise results can be found with “consistency, consistency, consistency!” By working towards being more consistent with your fitness, you’ll be on your way to creating and maintaining that sleek, lean, toned and healthy body you want.
Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-­‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
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Author of:
-The Lifestyle Fitness Program: A Six Part
Plan So Every Mom Can Look, Feel and Live Her Best
-A Pocket Full of Mojo: 365 Proven Strategies To Create
Your Ultimate Body, Mind, Image and Lifestyle
www.TheMojoCoach.com

The Real Deal on Fiber

imgres-1.jpegHave you ever walked along the grocery store aisles and seen packages proudly exclaiming “good source of fiber?” Ever turn on the television set and hear the woman toting the benefits of the fiber supplement you simply mix with water?
So what exactly is dietary fiber? Why do we need it in our diet? Where do you get it from?
Dietary fiber is found mostly in fruits, vegetables, beans, legumes, and whole grains. Dietary fiber comes in two forms – soluble (dissolves in water) and insoluble (will not dissolve in water) fiber. Soluble fiber combines with water and slows down digestion which makes you feel fuller, longer. Insoluble fiber passes through you system almost entirely intact and has a laxative effect. So, if it passes through your system, it sounds like fiber really isn’t doing much for your body. Not so. In fact, fiber can help with an entire host of health benefits:
• Having consistent and regular bowel movements
• Lowering blood cholesterol
• Helping to control blood sugar levels
• Aiding with weight loss (fills you up, keeps you fuller longer) (Maki)
• Maintaining bowel health (may help prevent constipation, diverticular disease, constipation and some cancers)
So how much fiber do you need in your diet? According to Academy of Nutrition and Dietetics, ADA, women should aim for between 21-25 grams per day; and, for men, 30-38 grams. If your current diet is low in fiber and you suddenly start to eat high amounts of fiber-rich foods, you may experience major gastrointestinal discomfort. To avoid this discomfort, slowly increase the fiber in your diet. Try to get up to your ideal grams of fiber per day in a two week period adding a little more each day. Just like you count your calories; it is good practice to count your grams of fiber. Simply switching your breads, pastas, and cereals to whole grains can add a lot of extra fiber to your diet. Also, try adding a small salad to each meal, make sure to have a cup of cooked veggies for dinner each night, make a small handful of almonds part of your afternoon snack. Try switching out one meat dinner per week to a vegetarian recipe that includes fiber-rich beans. It’s also extremely
important to drink plenty of water when eating more fiber. Without water, you may experience constipation, so get those 8 glasses of water per day.
Still not sure which foods are good sources of fiber? Here’s the fiber low down on some of the best sources.
• Artichokes- 1 medium – 10 grams
• Peas- 1 cup, cooked, 8 grams
• Broccoli- 1 cup cooked, 5 grams
• Whole wheat spaghetti- 1 cup, cooked – 6 grams
Remember that it’s the variety of whole grains, nuts, fruits, and vegetables that are important to an overall healthy diet. Eating these foods with regularity will help you to create a variety of healthy meals and snacks that are full of fiber.

Darcie Sosa is the guest blogger and Dietetic Technician for Everyday Health Calorie Counter.

Maki, B.. “Whole-grain ready-to-eat oat cereal, as part of a dietary program for weight loss, reduces low-density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program includi.” Pub Med. Journal of American Diet Association, 2010. Web. 5 Jun 2012. .

Where You Live Could Be Making You Fat

imgres.jpegI just came across this interesting pitch from Chef2Chef.net, a leading culinary web portal, recently released “Supermarket Secrets,” an infographic exploring the role supermarkets play in healthy eating decisions. The infographic suggests that grocery shopping habits are influenced by lifestyle, income and education, all of which play an important role when it comes to making healthy choices.
Living near a supermarket may play a significant role in healthy eating, according to a French study that found a correlation between higher body mass index (BMI), larger waist circumference and living far away from a supermarket. This is especially concerning because a 2009 U.S. Department of Agriculture study reported that 23 million Americans do not live within one mile of a grocery store. The same study found that people with high incomes are twice as likely to live near a supermarket as people with low incomes.
“One health benefit that is sometimes overlooked is how close one is to a supermarket,” said Heidi Agustin, spokesperson for Chef2Chef.net. “Access to stores that offer fresh produce and high-quality brands is an important factor in the development of good eating habits for individuals and their families.”
I never even considered that proximity to a supermarket would have anything to do with obesity, but depending upon where you live, you could be setting yourself and your family up for a lifetime of weight issues. Even though I do binge from time to time, I have to say that this year, I’ve made a conscious decision to cut out ice cream at night, have not eaten any frozen dinners and included greek yogurt in my daily diet. And I have to say, I feel so much better and dropped two sizes. Losing weight can be difficult – especially if you are obese, but all it takes is making smart decisions about what you’re putting in your mouth. Take a look at the Chef2Chef infographic for some more interesting facts about the obesity rate in our country and how supermarkets or lack of them play a role in sabotaging many Americans who don’t have access to healthy options.
Supermarket Secrets
Courtesy of: Chef2Chef.net