The Best Life Blog

Michelle's Training Update: Going By Feel

My general workout routine is to choose a different form of cardio every month. This method works for me because I tend to get bored and it doesn't seem to be as challenging if I do the same type of exercise over and over. It’s my own personal challenge to see how much I can improve throughout the month. During my workout on Wednesday, I realized that I concentrate too much on the determined speed or resistance on the machine vs. how I feel. 

I would have never known this except I went to the gym with a friend and we were chatting with each other—and I realized I was talking a lot more than I should be able to had I been exerting the right amount of effort. 

How hard is hard enough? Bob recommends working out at about a 7 on a rate of perceived exertion scale that goes from 1 to 10. I realized during my workout the other day that I have strayed away from how my body feels when I exercise. I tend to focus on the numbers on the machine's console (calories burned, incline, pace, minutes passed, etc). During the spring and summer when I exercise outside I naturally rely on how I feel—without a set speed or resistance, like I see on the elliptical, treadmill or stair climber during the fall and winter.

From reading Bob's recommendations, I realize that I should be able to talk with short choppy sentences but not carry on a effortless chat. I was surprised because I always felt that I was getting a good workout, but I guess I have increased my endurance and to really push myself the last two weeks of the month I am going to really concentrate on how I feel and try to avoid getting caught up with the speed or resistance on the machine.

Next I’m going to try throwing my towel over the display and really tuning into how my muscles and breathing feel during my workout. For more of Bob's tips check out the articles at www.thebestlife.com.

A Word on Winter Weight Gain

If it seems like your pants fit more snugly during the winter months, you're not imagining it. Studies show that the average person gains just a little more than a pound from September to March; with the majority of that weight gain occurring from mid-November to mid-January.

That may not seem like a lot of weight, but there are two things to keep in mind: First, weight gain can add up over time, so you have to be sure to keep track of your weight to prevent large gains. Secondly, research suggests that these pounds tend to stick around—most people don't lose them during the spring and summer seasons. There's no need to worry, though. As long as you know the causes and easy ways to ward off extra weight, you can make it through the season with your figure—and your goals—still intact.

'Tis the season. Pecan pie, coconut custard pie, sugar cookies, eggnog—the holidays are filled with our favorite, and yes, fattening, foods. It's OK to enjoy these treats during the holidays, but be sure to watch portions. And if you're doing the cooking, try creative ways to lighten up your favorite recipes.

Workout woes. Cold, snowy weather and fewer daylight hours can make exercising a little more difficult. Research shows that we tend to be less active when it's cold outside. But there's no need to skip your workouts simply because it's a little chilly. As long as you dress right (layer your clothing, wear a hat and gloves, etc.) and practice smart safety strategies (wear reflective clothing, carry a flashlight, steer clear of busy streets), you can exercise outdoors even during the colder months.

Sun down. Getting enough sunlight can help regulate mood, but many people report feeling down or more depressed during the winter because there are fewer daylight hours. For many, the solution is to turn to food. I'd recommend making the most of whatever daylight hours there are: Try to get up early and exercise outside before work. Or take a quick stroll during lunch. You'll reap the benefits of a workout and spending some time in the sun.

It's biological. There may actually be a biological mechanism that causes us to pack on extra pounds in the winter. This could date back to our ancestors when extra body fat helped keep people warm during the cold months and ensured their survival in case of a food shortage. It's important to know that your weight naturally fluctuates, and that's OK.

My advice: Figure out a weight range that you're comfortable with that takes into account your body's natural cycles. As long as you're within that range, don't stress. If your weight climbs out of that zone, simply get back to the habits that helped you lose all summer long, including keeping a food log and eating three meals and a snack or two. After all, there's no reason you can't enjoy the holidays and stay healthy!

For more great weight-loss advice, check out TheBestLife.com.

Michelle's Marathon Training Update: Tricks of the Trade

Last weekend was a bit crazy. My husband, my son, Reid (who is now 9 months old), and I drove about 950 miles in 40 hours. We had a couple of big events to attend—a wedding and my niece's second birthday—so it was hectic. Needless to say, there was no experimenting with new forms of exercise for me. In fact, I couldn't even stick to my normal running routine, as most of my time was spent in the car.

After the whirlwind weekend, I was determined to get into the gym this week. But on the days that I actually had time to exercise, I was so tired that I thought there was no way I could make it. When those days strike, I use one of my oldest and most effective tricks: I always keep my gym clothes in the back seat of my car and no matter how exhausted I feel, I drive with them to the gym. Then, I sit in the parking lot for about 10 minutes. I get so inspired by watching people walk out (sweaty, red-cheeked, glowing from their workout)! Eventually, I get so pumped up that I grab my bag and make a beeline for the gym door.

But it didn't work out that way this week. I had my gym bag in the car. I drove to the gym parking lot. But then, for the first time in more than five years, I fell asleep in the car. I woke up only to drive home. I was exhausted and went to bed early that night.

Even though I didn't get in a workout, it wasn't a failure. I was proud of myself because I didn't just give up, I tried what has worked quite a few times before. This time my body was just not into it. It's fun to have tricks and tips on how to get in a good workout (even if it doesn't happen) and how to eat right (especially when it does). That's why I love perusing the articles and community boards on TheBestLife.com. Someone will always have another tip that I can add to the list—and I know I'll try it someday!

Keep Your Appetite in Check

Losing weight is hard work, and perhaps one of the toughest obstacles people face is learning how to control their appetite. But making some easy changes (like those recommended on the Best Life Diet) can help you not only shed pounds, but dampen your appetite and keep a lid on hunger. Check out the appetite-quelling effects of these moves:

Getting moving. Activity—like eating—helps produce pleasure-inducing brain chemicals called endorphins. So, you can get the same mood-lifting effect from exercise as you would from eating. Not to mention, some research suggests that exercise can increase the number of dopamine receptors you have, which can also help counter eating urges.

Avoiding junk food. Some experts suspect that foods packed with sugar or fat can disrupt the signals that help regulate your appetite. Loading up on fruit, veggies, whole grains and lean protein sources instead will help balance your body's hunger-satiety network.

Filling up on fiber. Fiber, a carbohydrate that gives food its bulk, can't be digested by the body, so it stays with you longer, helping you feel full. Research also shows that fiber helps slow digestion so your blood sugar level stays elevated. This may help delay the release of some of the hormones that tell your body to eat again. Women should be aiming for at least 25 grams of fiber per day; men should consume 38 grams.

Drinking enough water. There's actually a one-two punch when it comes to water's effect on appetite. First, eating water-rich foods, such as veggies and broth-based soups, can help you feel fuller on fewer calories, according to research from Pennsylvania State University in University Park. Water, like fiber, adds bulk to food and lowers the foods' calorie count. Second, drinking water seems to have some effect on appetite, though it's not clear exactly what or why. Studies suggest that water drinkers consume 200 fewer calories per day than those who skip sipping. Experts say that water-drinkers are healthier overall—they tend to have better eating habits and they consume less soda. Plus, many people tend to confuse hunger and thirst, so sipping a glass of H20 instead of grabbing a bite can help cut calories. Finally, the act of drinking water can take your attention away from eating. Consider it a healthy distraction!

For more weight-loss and appetite-quelling advice, check out TheBestLife.com.

Exercise: How Much Do You Really Need?

You might be confused by just how much time you need to put in at the gym to see results. Do you really have to log a full hour each day? Will 30 minutes a day cut it? Part of the confusion stems from the fact that the recommendations vary based on your goals: Maybe you simply want to reap the health benefits of activity, or perhaps you're trying to prevent weight gain. Or, if you're like many Americans, you're trying to lose weight. Not to mention, the American College of Sports Medicine recently released updated exercise guidelines, which are a little more intense than the last batch they put out in 2001.

So, how much do you really need? Check out the guidelines below:

To Protect Your Health and Prevent Disease
The ACSM recommends at least 150 minutes of moderate-intensity exercise each week to reduce your risk for chronic diseases, such as heart disease and stroke. That's 30 minutes five days a week. And by moderate intensity, they mean your workout should be hard enough that you're breathing deeply and feeling fatigued. You should still be able to talk, though you'd prefer not to, and although you're tired, you feel like you could complete the entire workout at this pace.

To Prevent Weight Gain
Aim for 150 to 250 minutes per week. You can spread this out over four, five or six days, depending on your preferences and your schedule. (You can work out everyday if you'd like, although it can be beneficial to plan off days or at least light exercise days to give your body the chance to recover.)

To Peel off Pounds
At least 250 minutes per week provides the most significant weight loss, according to studies. You can spread that out over five days at 50 minutes a session; or you can plan six workout sessions, each about 42 minutes long. (The previously recommended 150 to 250 minutes per week produced only modest weight loss.)

To Prevent Regain
Similar to losing weight, you'll have to work out more than 250 minutes per week to keep it off. Try new activities each week or so or enlist the help a workout partner to stay motivated.

In all cases, you should consider adding strength training to your workout routine. It can reduce the amount of body fat you carry around and may also cut your risk for diseases.

My advice: Be sure to work in as much activity as possible keeping these guidelines in mind. But it's also important to find an amount of exercise that you can sustain long-term, because if you try to add in too much and fail, you might be too frustrated to try again. So start with an amount that's challenging but do-able, and gradually work your way up. Of course, the more you can do, the better, but even adding small amounts of activity to your day can make a big difference.

For more great exercise advice, check out TheBestLife.com.

When Friends and Family Fall Short on Support

Over the last few weeks, we've done a lot of traveling and we still have one more vacation to go. To be honest, I've been a bit on edge each time we've gone away, not because I was worried about eating or my exercise, as I've proved to myself that I can make smart choices and stay on track, but because I've gained a bit of weight since I last saw some of my family and friends.

Looking back at photos from five years ago, I've actually realized that I probably wasn't at a healthy weight back then. And being involved with The Best Life program, I also learned that I hadn't been eating enough calories for my activity level. So the weight gain was actually a good thing. But I have some friends and family members who are so focused on how I look and what I'm doing (gaining weight, losing weight, eating and exercising) that we lose precious time just being friends and hanging out together.

Plus, it creates a stressful environment; the pressure of trying to live up to their high or unrealistic expectations is neither fun nor relaxing. And I also feel like they're challenging my expertise. Don't get me wrong, I enjoy sharing ideas about diet and exercise, but often the conversations take on a feel of "teaching," as though I have failed in some way. Luckily, I'm feeling better now—the aches and pains I've been dealing with all summer have subsided and I'm excited about training for this marathon (six weeks away!)—so I'll be better prepared to deal with this. Still, I'm not anxious to place myself in a stressful situation that might lead to another setback.

Fortunately, up until now, things have gone pretty well. My family and friends haven't focused  much on my weight or training goals, and I've been able to enjoy our time away. Now, I'm focusing on our last trip to California. In fact, I have two goals: To take each situation as it comes and not worry about what might happen while we're gone, and to go on at least one 10-mile run. (I have to try a big run this week to see how I feel; this will help me determine if the marathon goal is still within reach. Mentally I'm committed, but I need to make sure I don't put myself in physical danger.)

Some of my family members who don't like to exercise and who do not have the best eating habits may subliminally try to sabotage my plans, but I just finished reading an article on TheBestLife.com called "Are You Sleeping with the Diet Enemy?" which has helped me understand what my family might be feeling—fear of losing the "me" they know and love, perhaps a little envy. I'm going to take a tip from the article, and instead of allowing the conversation to turn to what I look like, what I'm eating or how I'm exercising, I'll bring up another topic to move the spotlight away from me.

Fast Fixes for a Slowing Metabolism

With age comes wisdom, perspective and unfortunately, a slowing metabolism. It's a fact of life that as we get older, our metabolism—the rate at which we burn calories—takes a dip. So, even if you're sticking to the same healthy diet and regular workout plan that has helped you keep the weight off in the past, you still may see the number on the scale creep up. It can be very discouraging, but the good news is that there are a few things you can do to stoke your metabolism and ward off the extra weight. It basically comes down to moving more and eating less.

Let's talk about the eating side of the equation first. You may want to try logging your meals for a little while to help figure out if you're consuming more calories than you think! If you've been keeping a food journal or you've discovered that you're still gaining even when you're eating what seems to be the right amount of calories, it might be time to slightly reduce your caloric intake. Start by cutting about 100 calories (that's roughly the equivalent of a slice of bread) per day, and see if that helps. If you still don't see a difference after several days, you can reduce your intake a little more. Be sure not to cut more than 250 calories per day, or to go below 1,500 calories; making drastic cuts or consuming too few calories will not only leave you feeling hungry, but it can also cause you to miss out on important vitamins, minerals and nutrients.

As for exercise, the first thing you should do is look at the intensity of your workouts. Ask yourself if you're working hard enough. You can make sure you're at the right intensity by monitoring your perceived exertion. Basically, you rate how hard you're working out, based primarily on your breathing, on a scale of 1 to 10 (with 10 representing the highest level of exertion). You're aiming for a perceived exertion level of 7; that's the point at which your breathing becomes deep, and though you could have a conversation, you'd probably choose not to. You're exercising vigorously, but you can maintain this level until the end of your workout. If you have been exercising at level 7, then it may be time to increase the length of your workouts. Again, start slowly by adding a few minutes to your normal routine, and see if that helps.

Make these small (and nearly painless) tweaks to your nutrition and fitness plans, and you'll be back to your slimmer self in no time.

For more weight-loss advice, join TheBestLife.com.

Exercise: How to Get Started

You know that you need to move more to lose weight, but you may not know exactly where to start. Should you do aerobic or strength training? How often should you work out? How hard? What kind of activity is best? Don't worry! Here are all the tips you need to get started. (And remember to get the green-light from your doctor before starting an exercise routine.)

Set your goal. The first thing you should do is figure out exactly what you want to accomplish—what your primary goal is. For example, your exercise plan might be different if you're looking to lose weight than if you want to improve your overall fitness. The guidelines below can help you create a routine that will peel off pounds.

Find an activity you enjoy. Typically, most people focus on aerobic exercise when they're trying to lose weight, and that's a great place to begin. Aerobic exercise, which helps your muscles burn calories at a higher rate, is basically any activity that uses the large muscle groups, can be maintained continuously, is rhythmic in nature and elevates your heart rate and breathing. This includes jogging, walking, swimming, rowing and biking. If you're just starting out, I'd recommend that you begin with power walking. This is my number-one choice because you can do it virtually anywhere, anytime and the risk of injury is low. Obviously, the workout you choose should be based on any physical limitations you may have and your preferences. For instance, do you prefer to be alone or in a group setting? Would you rather exercise indoors or out?

Schedule your sweat sessions. Your next step is to determine how much exercise you can reasonably fit into your life. Look at your schedule and plan out your exercise sessions. A good place to start: 15 to 20 minutes three times a week. If you can do more than this, great. Your ultimate goal is 250 minutes per week (that's 50 minutes five days per week) of moderate- to vigorous-intensity exercise. That's what it takes to lose weight, according to studies. Don't be overwhelmed: Do as much as you can and work your way up. You can try adding a few minutes to each session after the first few weeks.

Work on your intensity. Many people overlook this aspect of exercise, but you'll have to work out at an intense enough level to reap the full benefits from your routine. To gauge your intensity, you can use either a heart rate monitor to figure out your target heart rate, or even easier, use your perceived level of exertion—basically, how hard it feels like you're working based on your breathing. This scale consists of 10 levels, where 1 is resting and 10 is all-out exercise. The level you want to aim for is a 7; at this level, you could still talk, but would prefer not to, and though the workout is challenging, you could still complete your planned workout.

Add in strength training. Once you feel comfortable with your aerobic routine, I'd recommend incorporating some strength-training exercises. Strength training, or resistance training, is so important because it maintains and builds new muscle. And remember, it takes more calories for the body to maintain muscle than it does fat, so the more muscle you have, the more calories you burn. Check out TheBestLife.com for some great strength-training exercises and routines.

The beautiful thing about the human body is that whatever your level of fitness is today, you can significantly improve it by consistently challenging your ability. So if you've never exercised or haven't in quite some time, start with small steps towards your goals and before you know it, you'll not only be slimmer, but you'll be fitter and healthier, too!

Planning for Success

One of my clients is an actor, which means that he's often "on location" working really long days, staying in hotels, and eating whatever is available on set. He recently came to see me because he was concerned about staying healthy while filming an upcoming movie. It was a triple threat: Because he was forced to be on set from early morning until late in the evening, he was limited to the food on set, he'd not be able to get to the gym and he'd likely be under a good deal of stress—all at a time when he needed to be clear-headed and healthy to give his best performance.

I suggested that the two of us work together to create a plan that would enable him to fit healthy eating, exercise, and relaxation into his schedule. The first thing we did was write down his schedule.  From there, we looked at all the resources that would be available to him, like the hotel gym, nearby walking trails, healthy restaurants in the area, local grocery stores, room service, etc. 

Once we started brainstorming, the pieces fell together. He decided that he'd take advantage of the hotel gym on days off and any days when he could be on set a bit later or leave earlier. On long days, he'd bring exercise bands to set and do simple arm and leg exercises in his trailer as well as taking short five- to 10-minute walks whenever he could. He'd also stock the fridge in his room and trailer with healthy staples (we made a list) from a local grocery store. When he was too tired to make his own food, we made a list of the healthiest room service choices as well as good choices from the local restaurants. 

At the end of our session, with a clear plan in his hand, my client was no longer feeling stressed. Instead, he said he was excited to get started—and confident that he could stay healthy and happy during the duration of filming. The lesson: No matter where you're going or what you're doing, having a healthy-eating and exercise plan makes the process easier and improves your chances for success.

For more tips on staying on track, join TheBestLife.com.

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