Patricia Volonakis Davis
Fit and Fifty
photos courtesy of Mirovich on Flickr, ironpinoy.com and low-fat-recipes.com
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TIP for Today:
It's the beginning of a new year, when all of us resolve to make it a fabulous one. But keep your goals realistic and attainable, because every small success brings you closer to a giant one. For some professional help, try
this online programme,at http://www.gamercize.net/ It has been advertised on
VOX. com and is receiving good reviews from users. (there is fee inolved, so you'll need to check pricing on their site.
TIP # 2
Eating a little bit of protein at every meal, keeps us from feeling hungry and helps build muscle. Muscle burns more calories than fat. So, if you don't eat breakfast, you are sabotaging your diet. Start each day with breakfast and add some low-fat cheese, cereal or other protein to it.
TIP # 3
If like me, you are used to cooking with olive oil and putting it on salads, remember that olive oil is 140 calories per tablespoon. Substitute half the olive oil oil you use in cooking with chicken broth. Use only one tablespoon on your salads. You'll be surprised how far one tablespoon goes.
TIP #4
Did you 'cheat' this week? Don't try to make up for it by eating less the next day. Just do an extra workout instead. Eating less will only backfire on you as you get hungry and frustrated, you'll 'cheat' again, for sure.
TIP # 5
Adding weights to your workout will help build muscle, which in turn will help melt away fat all the faster. Many women leave out this crucial step in a weight control and fitmess programme.
TIP #6
A sustained, steady walk for a longer period of time burns more fat than a short run. A run forces the body to burn the carbohydrates from your last meal, while a long walk burns STORED FAT
photos courtesy of runnergirl.com, epionions.com and cooksrecipes.com
I am fifty-two years old, but I feel healthier now than I did when I was thirty-five. Once I made the commitment that I wanted to be stronger and keep age-related ailments (osteoporosis, heart disease, diabetes, etc.) at bay, the next step was finding out how to achieve my goals. Believe me, if I can do it - Ms. I-Hate-Exercise, I-Love-Food - you can, too.
I admit I had help at the beginning. I hired a personal trainer to assist me in my dietary changes and on pretty much everything else that involved fitness,including how to find my way to the local gym. Now, I know many women will say "I can't afford a personal trainer." I agree that the price of this kind of service sounds high at first, until you compare it to how much heart surgery and monthly doses of blood pressure medication will cost down the line, if we don't get off our bums and start moving them a bit. And you only need hire on with one for a few short sessions, just to get you motivated in the right direction.
With patience and expertise, my first personal trainer showed me how to change my diet, what I would need to do to reach my objectives and how to get there. The hard part was working through my body and mind’s initial resistance to exercise. That’s where the trainer really helped. Working out with my first personal trainer. Simon, was FUN - it was like having a caring friend and a coach all rolled up into one. He showed up every time, on time and persistently put me through exercises even as we chatted and joked.
(You can see Simon's website at www.sffitnesstrainer.com)
One day, about two months after I'd started, I realised I'd achieved some very positive changes, not only in my physical well-being,but in my whole mental attitude. I eventually started to ENJOY going to the gym and it has becomes such an ingrained part of my routine now, that I have no problems getting there on my own.I never thought I'd say that. When I want to reward myself, I will still ocasionally use a trainer to give me a fresh idea in my routine and really challenge me. ('High five' to Ann Marie Singh and Justin Oliver---best trainers at Fairfax Health Club.)
I know it sounds hard to believe, but for me, training sessions are a treat - it's like a day out shopping, getting my nails done, or having lunch with my friends. (All of which cost far more than one session with a trainer, by the way) I think feeling healthy and strong is another method of empowerment for us as women. Exercise is something we do strictly for ourselves alone and we deserve it. We deserve to take time for ourselves, we deserve to exercise. It's GOOD FOR US. It keeps our bodies agile and our minds sharp. It reminds us that we don't exist only to take care of the people and the things that are important to us. We should be on our own lists of what's important, too.
The Governer and First Lady of California have instituted a state-wide health and fitness campaign. You don't have to live in California to be part of it! To help encourage you and get you started, on this page, every month, I'll have an exercise or diet tip brought to you from the best fitness personnel I know.
Good Luck!
Websites on Fitness
Check out the following websites:
www.foodfit.com for healthy recipes
www.realage.com for advice on healthy living/eating (and to find out how old you really are)
www.mariashriver.comwww.mariashriver.com
On projects page download PDF file on "Healthy Living Tips"
THIS Week's Goals:
How many miles did you walk last week? If it was more than zero your goal this week can be to double it. If it was zero, your goal this week should be to START a walk and log how long you walk.
Remember: Even if it's only ten steps, that's ten steps more than before!
Goal for Week Two:
Keep a food diary. go on, do it. And, don't pretend you don't know what you've eaten, either. Write it down,just for this week and then you can more accurately examine where you need to make changes.
Goal for Week Three:
Now that you've reviewed what you're eating, check that you are having at least some protein at every meal. Can you substitute any of your choices for healthier ones? Example: Parmesian cheese (at 20 calories a tablespoon) sprinkled on bread instead of a high-calorie cheese slice.
Goal for Week Four:
If you've gotten off track, simply restart. Write down what you are eating each day and record your calories. This is an ongoing process, not something you will get used to all at once.
Goal for Week Five:
If you've been doing 'cardio' exercises, such as walking, running or cycling, it's now time to add a light muscle- building or weight -lifting workout to your weekly work out sessions. Cardio exercises help burn fat, but weights will help strengthen the muscles, thus burning fat more quickly. If you work out at a gym, ask a professional there for recommendations on how to begin to add weight-training to your week.
