The holiday season is upon us (ready or not) and the age old question of "Will I add a few inches to my waist" becomes relevant again. With sooo much well prepared food, baked goods , and beverages (adult that is) how can one not have a love/hate feeling? I'm here to let you know that you are NOT alone and there's no need to stress out about it. You'll be more prepared than a five year old on the first day of school this time. Here is your action plan:
- Set a goal to be active each day no matter what (enlist a child to "remind" you)
- Use moderation (there will be plenty of left overs so overeating at each sitting is unnecessary)
- For each alcoholic drink, chase with a bottle of water (cuts back on empty calories/keeps you hydrated)
- Brush your teeth following a meal (food won't be as tasty and you'll get a better feeling of "fullness")
- Don't keep "danger foods" around the days following family gatherings (limits temptation)
- Join Second to None group fitness (no guess work and real support)
Tuesday, November 24, 2009
Tuesday, September 1, 2009
Self Imposed Chains
The Freedom of (Self-Imposed) Chains
Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies. Nothing could be farther from the truth. I'll let you in on a little secret...It's not as hard as one would think to get and stay fit. It's not completely about hard work and deprivation. It's all about boundaries. Let me explain...When you were a child your parents set boundaries around you. They were the authority on what was or wasn't acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert. If you failed to comply with these boundaries then you knew that there would be consequences. As an adult you, and only you, are the authority on what is or isn't acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you - a rock of support in an otherwise chaotic world. With self-imposed boundaries you can assure your success in anything...specifically with inch loss. Your fitness boundaries have to be self-imposed (last I checked, no one is going to do it for you). Don't look at this as a bad thing! Self-imposed boundaries are self-empowering. Here's where we get ourselves into trouble:
Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies. Nothing could be farther from the truth. I'll let you in on a little secret...It's not as hard as one would think to get and stay fit. It's not completely about hard work and deprivation. It's all about boundaries. Let me explain...When you were a child your parents set boundaries around you. They were the authority on what was or wasn't acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert. If you failed to comply with these boundaries then you knew that there would be consequences. As an adult you, and only you, are the authority on what is or isn't acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you - a rock of support in an otherwise chaotic world. With self-imposed boundaries you can assure your success in anything...specifically with inch loss. Your fitness boundaries have to be self-imposed (last I checked, no one is going to do it for you). Don't look at this as a bad thing! Self-imposed boundaries are self-empowering. Here's where we get ourselves into trouble:
- We eat whatever we want, whenever we want it.
- We use any excuse to avoid exercise.
- We indulge whenever it feels good.
Your Fitness Boundaries
It's time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body.
1. Fitness Boundary One: What you eatPlace boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats.
2. Fitness Boundary Two: How you exercisePlace boundaries around how often you must exercise. Choose exercise that is challenging and fun - don't be afraid to try new activities that improve your strength and endurance. (boot camp)
3. Fitness Boundary Three: When you indulgePlace boundaries around when you can indulge. You'll find that by limiting your indulgences you'll end up enjoying them even more.
IN order to take the next step, answer the following questions:
What 3 food items can I eliminate from my daily diet? (These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy or desserts.)
When can I schedule exercise into my week? (Pick 3-5 days, and select a specific timeframe. Example: I'm going to exercise on Monday, Wednesday and Fridays from 5am-6am.)
When will I allow myself to indulge? (Don't go overboard here, especially if you need to lose weight. Enjoy a treat a couple times each month, and do so guilt-free knowing that you've maintained healthy food boundaries the rest of the time.
Remember that self-imposed boundaries are self-empowering. Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you're committed to exercising 3 times a week, soon it becomes second nature.
Need help setting up your fitness boundaries? I am here to help - call 706-224-1189 or email me now! jbiggers@couturebodies.com
Confidence Booster
Have you ever wished that you had more confidence? People who set fitness boundaries report experiencing a boost of confidence. Think about it: when you set a higher standard for yourself confidence grows naturally. As you lose weight and feel better than ever your confidence will sky rocket.
Thursday, July 30, 2009
A Plan of Action to Keep You Active: Travel Fitness
It is easy to let a vacation or business trip destroy your fitness schedule and eating habits, but why let something as rewarding as a vacation or as exciting as a business trip leave you feeling unhealthy upon return?
With a little research and proper planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized than when you left.
It's fairly easy to find places to exercise. Every city has a great staircase, stadium or tall buildings where you can master the stairs without a machine. If stairs aren’t your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby; or if you have ventured to the mountains, ask for a map of local hiking trails.It is also a good idea to ask the concierge for a map of the city to find out how many of your destinations are reachable by foot. (Walking will increase your fitness and decrease your taxi fares.) Prior to departure on your trip, find out if your hotel has a workout facility and a pool, and remember to pack your bathing suit and workout clothes. If they don’t have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee.There are no limits to the exercise you can do while exploring new territory. Make the most of your trip, and get to know the city by foot.
If your hotel doesn’t offer fitness accommodations, bring along a jump rope and an exercise tube. They are both lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere. With the exercise tube and a prearranged plan to keep you motivated, you can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Numerous magazines and websites offer workout instructions for each body part.And, of course, body-weight exercises such as push-ups and crunches require no equipment at all. The point is to find a workout routine that suits your needs and follow it. Plan a specific time each day or every other day to do your strengthening and cardiovascular routines (a good plan is to alternate days between the two).Remember that the 20 to 60 minutes you spend working out each day is for you, and try to stay on schedule.
Be sure to enjoy yourself and make the most of the area to which you have traveled. Remember to bring comfortable shoes so that you can easily get a workout while using your feet as your main mode of transportation.Whether your trip is for business or vacation, remember that you should have some time for yourself every day. Why not dedicate that time to improving your health and making yourself feel better?
Nutrition Road Tips
Always drink plenty of water, particularly if you’re flying. Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible. Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time. Pick up portable, healthy snacks at a local market so you won’t be caught hungry in front of the mini-bar. Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.
With a little research and proper planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized than when you left.
It's fairly easy to find places to exercise. Every city has a great staircase, stadium or tall buildings where you can master the stairs without a machine. If stairs aren’t your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby; or if you have ventured to the mountains, ask for a map of local hiking trails.It is also a good idea to ask the concierge for a map of the city to find out how many of your destinations are reachable by foot. (Walking will increase your fitness and decrease your taxi fares.) Prior to departure on your trip, find out if your hotel has a workout facility and a pool, and remember to pack your bathing suit and workout clothes. If they don’t have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee.There are no limits to the exercise you can do while exploring new territory. Make the most of your trip, and get to know the city by foot.
If your hotel doesn’t offer fitness accommodations, bring along a jump rope and an exercise tube. They are both lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere. With the exercise tube and a prearranged plan to keep you motivated, you can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Numerous magazines and websites offer workout instructions for each body part.And, of course, body-weight exercises such as push-ups and crunches require no equipment at all. The point is to find a workout routine that suits your needs and follow it. Plan a specific time each day or every other day to do your strengthening and cardiovascular routines (a good plan is to alternate days between the two).Remember that the 20 to 60 minutes you spend working out each day is for you, and try to stay on schedule.
Be sure to enjoy yourself and make the most of the area to which you have traveled. Remember to bring comfortable shoes so that you can easily get a workout while using your feet as your main mode of transportation.Whether your trip is for business or vacation, remember that you should have some time for yourself every day. Why not dedicate that time to improving your health and making yourself feel better?
Nutrition Road Tips
Always drink plenty of water, particularly if you’re flying. Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible. Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time. Pick up portable, healthy snacks at a local market so you won’t be caught hungry in front of the mini-bar. Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.
Monday, June 22, 2009
Cross training
Tired of the same old workout? Looking for a level of fitness that your current exercise routine can’t offer? Are you experiencing nagging injuries that just don’t seem to heal? If you answered yes to any of these questions, you are a likely candidate for cross-training.
Cross-training is simply a way of adding variety to your exercise program. You can vary your aerobic routine and incorporate some muscular strength and flexibility training as well.
And if you think cross-training is new, think again. Athletes have been cross-training since the days of the Olympic decathlons and pentathlons of ancient Greece. The past decade has seen the popularity of the triathlon reach international proportions, introducing the concept of cross-training to even the most recreational athletes.
What’s the point?
The benefits of cross-training are numerous. It reduces the risk of injury because the same muscles, bones and joints are not continuously subjected to the stresses of the same activity.
Cross-training also adds variety to your workouts, making your routine more interesting and easier to stick with. For the athlete, it provides a break from the rigors and stresses of single-sport training. Cross-training will improve your overall fitness and, over an extended period of time, may ultimately lead to improved performance.
And if you think cross-training is new, think again. Athletes have been cross-training since the days of the Olympic decathlons and pentathlons of ancient Greece. The past decade has seen the popularity of the triathlon reach international proportions, introducing the concept of cross-training to even the most recreational athletes.
What’s the point?
The benefits of cross-training are numerous. It reduces the risk of injury because the same muscles, bones and joints are not continuously subjected to the stresses of the same activity.
Cross-training also adds variety to your workouts, making your routine more interesting and easier to stick with. For the athlete, it provides a break from the rigors and stresses of single-sport training. Cross-training will improve your overall fitness and, over an extended period of time, may ultimately lead to improved performance.
The Nuts and Bolts of Cross-training
Whether you are new to exercise or a competitive athlete, the essentials of cross-training are the same. You can choose to vary your routine from workout to workout, or simply add a new component to your existing exercise program.
Whether you are new to exercise or a competitive athlete, the essentials of cross-training are the same. You can choose to vary your routine from workout to workout, or simply add a new component to your existing exercise program.
One of the easiest ways to start cross-training is to alternate between activities—walking one day and swimming or bicycling the next. Or, you can alternate these activities within a single workout, spending five minutes on a treadmill, five minutes on a stationary cycle, and so on for a total of 30 minutes.
More experienced exercisers might begin an hour-long workout with a 15-minute jog to a nearby pool. After a 20-minute swim and perhaps a few minutes of calisthenics, they can finish off their workout with a 15-minute jog back home and several minutes of flexibility exercises.
Get Creative With Cross-training
If you’re looking to increase your endurance level, try alternating low-level aerobic activities, such as 20 minutes of stationary cycling, with 10 minutes of higher-intensity exercise, such as stair-stepping or jumping rope. Gradually increase the amount of time you spend on the more intense activity.
These formulas can be used with just about any type of activity—as long as you enjoy it. Combining a group of aerobic activities into one workout at steady or varying intensities is an excellent way to fight the boredom that comes from performing the same daily workout routine.
All exercise sessions, whether they involve cross-training or not, should begin and end with low-level aerobic exercise and stretching to effectively warm up and cool down. And remember, it’s always a good idea to check with your doctor before beginning a new exercise program.
If you’re looking to increase your endurance level, try alternating low-level aerobic activities, such as 20 minutes of stationary cycling, with 10 minutes of higher-intensity exercise, such as stair-stepping or jumping rope. Gradually increase the amount of time you spend on the more intense activity.
These formulas can be used with just about any type of activity—as long as you enjoy it. Combining a group of aerobic activities into one workout at steady or varying intensities is an excellent way to fight the boredom that comes from performing the same daily workout routine.
All exercise sessions, whether they involve cross-training or not, should begin and end with low-level aerobic exercise and stretching to effectively warm up and cool down. And remember, it’s always a good idea to check with your doctor before beginning a new exercise program.
Thursday, June 18, 2009
Can you game yourself thin?
There's nothing worse than getting ripped off. To invest your hard earned money on a product that promises results that aren't delivered. That's how millions of new Wii Fit owners are feeling right now, and I don't blame them. The Wii Fit is marketed as the latest and greatest way to lose weight and be fit. The specialized Nintendo is supposed to do the job of your gym, your treadmill and even your personal trainer. That's a lot of pressure for a video game. With all the buzz surrounding the Wii Fit, I decided that some research was in order. What is this Wii Fit, and how is it qualified to get you into the best shape of your life? The Wii uses television and a wireless "balance board" that is about two feet wide and half as deep. The board is basically a fancy scale, which measures your weight and detects your equilibrium. To play Wii Fit, you stand on the board and do a series of games that fall into one of four categories: aerobics, balance, strength, and yoga. My research did turn up some cases of documented weight loss as a result of Wii Fit play time. In each case the person went from a sedentary lifestyle (basically a couch potato) and saw weight loss after doing the Wii Fit for 30-60 minutes per day. Walking for 30-60 minutes per day will give the same results. To really understand the purpose of this product I did a search on Shigeru Miyamoto, he's the creator of the Wii Fit. What he said may shock you. "I don't think Wii Fit's purpose is to make you fit; what it's actually aiming to do is make you aware of your body," he said. "That's why we wanted people to talk with their families about Wii Fit, and become aware of these things together as a group." The purpose of the Wii Fit is not to make you fit?! But what about the marketing pieces that are telling you to use the Wii Fit as your one-stop shop for fitness and weight loss? What about the people who purchased a Wii Fit with the hopes of losing 30 lbs? It's time to call the Wii Fit what it really is: a video game...entertainment, and that's it. Don't get me wrong, the Wii Fit is a fun, interactive game that gets you to burn more calories than you would just sitting on the couch. People enjoy playing it with their kids and it sure beats lounging on the couch watching T.V. But it's just like the creator of the product said; it's not intended to make you fit. Sure, it may be marketed that way but that's not what it's for and that's not what it does. Don't sell yourself on the idea that a video game will get you into great shape. Play the Wii Fit. Enjoy the Wii Fit. Burn a few calories with the Wii Fit. And then contact me for a workout that will truly change your life and get you the body that you want, because all of my programs were created with the purpose of getting YOU fit. You can quote me on it.
http://www.couturebodies.com
http://www.couturebodies.com
Buffie The Body
Buffie demonstrates the tricep kickback as only she can
http://www.msplinks.com/MDFodHRwOi8vd3d3LnlvdXR1YmUuY29tL3dhdGNoP3Y9M1lzWnlvbnBSYlU=
http://www.msplinks.com/MDFodHRwOi8vd3d3LnlvdXR1YmUuY29tL3dhdGNoP3Y9M1lzWnlvbnBSYlU=
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