Goalsetting For Fitness Success

Are you on track with the fitness goals you set for yourself this year?  If not, don't beat yourself up for getting off track; it happens to the best of us.  We do, however, need to assess and find out why we continue to have setbacks that zap our motivation and discourage us from meeting our goals.  Just as you set goals for your business or daily activities, you can use the same strategy to achieve fitness success.  I've discovered that setting manageable goals is the key.  These goals are broken down into parts, then by months, weeks and days.  Here's an example:
OVERWHELMING GOAL:  "I will lose 150 pounds"
The thought of trying to lose 150 pounds can be intimidating.  If you don't have a plan, you'll have no direction and will lose your motivation.

MANAGEABLE GOAL:  "I will do cardio and strength training at least three days a week"
This goal is one you can put on your calendar and add to your daily activities.  Each day you exercise, you're working toward your ultimate goal to lose 150 pounds.

When you break your goals down into small, realistic and specific parts, you will view them as daily or weekly things to do rather than a problem you've been trying to conquer year after year with little or no success.

I have a personal training client who really struggles with her eating habits.  Her problem is that she eats lunch out with co-workers everyday.  She finds that she makes unhealthy choices when she eats with a group.  So instead of telling her to stop eating out with friends all together, I developed a manageble plan to help her combat this unhealthy pattern.  Here are just a few of the things she has done for better results.

• Prepares a healthy lunch the night before, so she can grab-and-go the next morning.
• Eats healthy snacks like almonds and baby carrots during the day so that she isn't as hungry at lunchtime or tempted to buy sweets in the afternoon.
• When eating out, she selects meals from the lighter-side menu.
• On the days she takes lunch to work, she eats, then takes a 30-minute walk.

Now she has more control of what she eats, has incorporated some exercise into her day and is well on her way to reaching her goal.

It takes planning, discipline and consistency to achieve your fitness goals.  Approach your goals differently this time around and don't pressure yourself to take them on in one big gulp.  Take one sip at a time and you'll find that they are much easier to accomplish.

Think about a manageable goal you can incorporate today to make a difference.

3 Simple Ways to Get your Eating Habits on Track

January is the month when we're all gung ho for making changes, but many of us dread what comes along with making the changes we desire.  By February many of us have started to revert back to our old and unhealthy ways. 

One area I've vowed to improve is making healthier food choices.  Yea, sometimes I slip, but I have learned some effective ways to get myself back on track.  Here are some situations we all find ourselves in that may tempt us to lose control.  If you have similar struggles, here are a few strategies to help you make progress with your weight loss and dieting plans.

Fast Food Restaurants
Let's face it...in our fast-paced society, fast food offers convenience when we don't have much time.  So if you find yourself on-the-run and in the drive thru, here are some ways to stay on the healthy track.

• Think small and order a kid's meal
• Order your sandwiches without mayo or special sauces and you'll cut about 18 grams of fat
• Remove 1/2 of the bun from your sandwich (less carbs)
• If a meal comes with fries, substitute with a side salad
• Bigger isn't alwasy better, so take the words "biggie" and "super" out of your fast food vocabulary
• Check out the nutritional analysis of each item on your favorite fast food restaurant's website

Don't Eat All You Can
All-You-Can-Eat restaurants are very tempting, but aren't the best dining option if you want to eat better.  It is extremely difficult to have self-control when you're presented with an array of choices at one time.  So you don't overindulge, here is a helpful strategy:

Most All-You-Can-Eat Buffets have a salad section, so start there.  Choose the red and green leaf lettuce selections versus iceberg.  They have more nutritional value.  Then add tomatoes, broccoli, sprouts, carrots, and just a drizzle of light or fat-free dressing.  This way you're eating some vegetables.  Go for baked or grilled chicken or fish with steamed veggies.  Limit your portions of pasta, rice, potatoes, rolls and butter.  Lastly, when you feel slightly full...Stop Eating!

Dining Out
Dining out is a wonderful time to relax, socialize and be waited on.  However, if you do it often without making healthier choices, you will pack on the pounds.  Most entrees offer hefty servings that could feed two or more people.  And most times we feel we have to eat everything on our plate.  Well, it isn't so.  Take control with these ideas:

• Split a meal with the person you're dining with or ask for a carryout container to split the meal in half.  Then you'll have lunch or dinner for the next day.
• Choose selections from the lighter-side or low carb menu.
• Skip the breadbasket.  Yea, I said it!  If it isn't there, you won't be tempted.

Changing your eating habits may be difficult to do, but with these strategies you can do it.  The result?  You will look and feel much better.  Here's to a happier and healthier new year!

Stretching Does the Body Good

Did you stretch today? If not, it isn't too late. You can stop what you're doing right now and reach your hands up over your head toward the ceiling.  Hold this stretch for 15 seconds and breathe deeply; inhale through your nose for 4 counts, filling your belly, then exhale through your mouth for 8 counts.  Didn't that feel great? This is the perfect way to start each day.

Another ideal time to stretch is at the gym; however, most people start their workout without a warm up and stretch session. This could be the perfect set up for injury and muscle strain. It's advised that you stretch before and after your workout whether it's a cardiovascular activity or strength training.

Stretching comes with many perks:

• Reduces stress
• Relieves muscle soreness and tension
• Increases range of motion
• Improves physical performance
• Circulates blood supply to muscles
• Helps get nutrition to joints
• Improves muscle balance and posture
• Reduces lower back pain
• Improves flexibility

Another great thing about stretching is that it can be done while standing, sitting, or lying down. So no matter what your age or condition, you can find a position that suits you comfortably. Remember to use a rug or mat when stretching on the floor.

Fitness professionals suggest that you never stretch a cold muscle.  Take a short walk, jog or ride on a stationery bike for 5-10 minutes, then you're ready to stretch.

Here are four pointers to ensure an effective and safe stretch:

• Don't force or bounce; just relax through the movement
• Breathe slowly and naturally
• Focus on the muscle you're stretching
• Hold each stretch for 15-30 seconds

Now that you know the wonderful benefits, treat yourself to a regular routine of stretching. It does the body good!

Ways to Manage Stess

If you've ever experienced a situation that caused your heart to beat faster, nausea, rapid breathing or tense muscles, then you know what stress feels like. We are all faced with situations that seem overwhelming. The reality is that there is no way to avoid it. Stress is a fact of life and something that everyone deals with from time to time. To sum it up, stress is how your body responds emotionally and physically to professional and personal demands.

There is more to stress than we realize. When our body is stressed it increases blood pressure, heart rate, respiration, metabolism and blood flow to our muscles. Mind-altering effects are mood changes, negative thinking, disrupted focus, and damaged self-confidence. Too much can be harmful to both physical and mental health. Learning how to manage stress can help prevent it from having a negative impact or reaching unmanagable levels. When it gets to be unhealthy, stress can cause problems such as skin disorders, headaches, ulcers, insomnia and depression.

Studies show that:

• 75-90% of visits to physicians are stress-related.
• Job stress is a major health factor costing businesses an estimated $150 billion annually.
• Stress-related disorders are a major cause of increasing health care costs.

It can't be avoided, but it can be controlled, so here are some effective stressbusters that can help you handle the pressures of everyday life.

• Deep Breathing - inhaling and exhaling is an immediate stress reliever that helps you relax.
• Quiet Time - Setting aside quiet time will give you a chance to clear your mind and focus on positive thoughts and plans. This is also a great time for meditation and prayer.
• Exercise - Experts agree that exercise is a great way to ease stress. When you exercise, your body produces endorphins, which stimulate feelings of well-being and relaxation.
• Massage Therapy - It relaxes the muscles allowng your body to release tension.
• Laughter - Laughter is the best medicine during a stressful time. Bring more laughter into your life by renting a funny movie, going to a comedy club or hanging out with someone who has a great sense of humor.

Stress can strike at any time, so when it hits, try these stressbusters and control stress before it controls you. However, if stress becomes overwhelming and imposes a negative impact on your overall well-being, you should seek help from a spiritual counselor, psychologist, doctor or other qualified professional.

Gym Etiquette 101

Working on my physical and mental well-being is my main priority while at the gym; however, it's hard to focus when there are so many distractions that make the gym a very uncomfortable place. So I want to speak my mind about the irritating things that go on at the gym. Here are the top 5 things I call annoying.

RETURN THE WEIGHTS - Hopefully the person before you returned the weights to their proper place because you should do the same for the next person. The system is set up for members to return the weights to the proper racks. Everyone's time is valuable, so don't send others on a wild goose chase for weights.

HANG IT UP - Turn the cell phone off for an hour for pete's sake. Have a little balance in your life and devote some time to your workout. Now that many cell phones have a camera, your co-members might be uncomforable while you use your phone in the locker room and no one cares to hear your conversation. Most phones have voicemail, so let that feature work for you while you're at the gym.

NO GROOMING ALLOWED - Crazy things happen in the wet area. I have to say that this isn't the time to groom. Wearing shaving cream and shaving in the sauna is disgusting. Although the steam allows for a better shave, no one wantes to see you groom yourself. And if you have sinus problems, please don't bring Vicks and other ointments with you. These things can be very irritating to those around you.

CLEAN UP AFTER YOURSELF - If you think shaving in the sauna is bad, imagine getting ready to use a machine and it's full of sweat from the previous user. Come on! You know you're dripping wet, so wipe the machine after you're done. The gym provides a disinfectant and paper towels for that reason.

DON'T BECOME A STALKER - The gym may be a great place to meet people, but proceed with caution. Even if you think someone is hot, don't follow him or her around the gym. You don't want anyone to report you to security. Try to avoid staring and checking people out. It might offend someone and make them feel very uneasy. Be courteous, speak, smile and continue with your workout.

If you fall into any of these categories, but never realized it until now, it's not too late to improve your gym etiquette. Let's find harmony in the gym so that we all can accomplish our goals in a productive, safe, clean and peaceful environment.

Make Exercise Work for You

Mention exercise and people take off running the other way. Why is it that we dread working out so much? Exercise gets such a bad rap; it's too hard, it's boring or it's time consuming. If you've used any of these excuses, you probably haven't found an activity that you enjoy or one that fits your needs.


The key is to find a few activities that offer variety and fit your lifestyle. My workout strategy is to incorporate exercise into my daily life. Let me give you a few examples:

• when I need to make an important decision and need to think, a 30-minute walk helps
• if I feel low on energy and need a boost, I jog on my mini trampoline to some upbeat music
• when I need inspiration, I go to a Hustle class at the local Y and jam to some gospel music
• when I feel like networking and socializing, I go ballroom dancing
• when I'm pressed for time, I pop in an exercise tape at home

You can easily make exercise a part of your everyday life and tailor it to your needs. Sticking to one program or exercise routine will lose your interest fast. Take action and find out what programs are offered in your area. The Y, recreation facilities and community centers are great places to start.

You have the power to take control of your health, so get up, get moving and get excited about exercise!

Watch some of the informative healthy lifestyle segments from my television show at http://www.accesshealthandfitness.net/.

Welcome to Access Health & Fitness Blog

For the past 6 years I've been hosting and producing Michigan's #1 healthy living television show, Access Health & Fitness reaching millions of metro Detroiters. With an increasing demand for online programming, many viewers have requested that I put the exciting and informative segments online, so starting January 2009, everyone will be able to enjoy segments from the show on my website, http://www.accesshealthandfitness.net/. The first segment will be an introduction to Belly Dancing,which is a fun fitness trend. Talented belly dance instructor, Tene Dismuke will show viewers how to get the most from this stimulating workout. It offers a total body experience that gets women in shape and improves their self-esteem. I'm always looking for new ways to get fit so I plan to give it a try. Join me and find out where it's offered in your town. It looks like fun!