by Dan | Feb 1, 2011 | Diet, Exercise, Goals, Motivation, Wellness/Health
Well, how is everybodys New Years Resolutions doing one month into it? Have your goals still been realistic? Are you trying to do too much all at once? Are you frustrated, had enough, and ready to quit? I have been hearing lots of these phrases lately. Remember, all of this is about a “Lifestyle Change”, not a weight loss program. You cannot expect to watch all of your calories, and push exercise, and expect everything to fall into place right away. You will have setbacks. Tackle either the calorie counting/diet changes, or the exercise first, and then slowly incorporate the second phase in. Here is a picture of me after one of my marathons. I am totally exhausted. I gave it everything I had. It took 2 people to help get me up off the ground here. Bottom line….you don’t quit! You may have to slow down, turn down the intensity, but you keep working at it. Anything worth having is worth working for. That thing worth having is YOU! Remember when you are struggling, “Reflect” back on what worked and what didn’t, and adapt to it. Perserverance is a big key! Keep going!
Dr. Dan
Consecutive Exercise Day #: 1224
by kelsey | Feb 1, 2011 | Holidays
With the Super Bowl coming up in a few days, you may be planning your parties and of course food selections. Besides the big game, the Superbowl is known for commercials and great food. With these tips, you can enjoy some treats, without straying too off course with your diet and wellness goals.
- Snack only when you’re hungry. Skip the urge to nibble if you truly are not hungry.
- Have a snack before the party so you won’t be as hungry and overeat with all of the snacks.
- Keep portion control in mind. Fill up a napkin or a dessert plate instead of the large plate.
- Plan ahead…if you are hosting the party, have a few healthy snacks available or if you are going to a party, bring a healthy snack to share.
- Lighten up your recipes: choose low fat or fat free products for your dishes. This is especially significant in dips, sauces, toppings, and dressings.
Stay tuned to my next post with healthy snack ideas!
-Kelsey
by Dan | Jan 30, 2011 | Wellness/Health, Winter
Nothing like having some mild, warmer temps like the end of last week to start getting out more and doing things, only to have the weather come back to a crashing reality this weekend. This is the perfect set up for getting sick, particularly colds, and other viral illnesses. There are a few precautionary things that you can do to help reduce your potential of coming down with an of these. First thing above all, is to make sure that you are getting plenty of rest. The more run down you get, the more vulnerable you become. There are lots of colds, viruses in general going around right now, and you need to reduce your chances of acquiring them. To follow this will be some tips on how else to help with this. Stay tuned….
Dr. Dan
Consecutive Exercise Day #: 1222
by Dan | Jan 27, 2011 | Exercise, Winter
A great day to get out for a run. Nothing like a 50-60 degree positive change in temperature to get fired up and get out the door. Very calm winds as well. Sounds like tomorrow will be more of the same, then we get to dive back into the arctic zone again. Take advantage when these days come, and get outside and get active. Whether running or walking, it does not matter. Get away from the boredome of continuous workouts inside. Later.
Dr. Dan
Consecutive Exercise day #: 1219
by kelsey | Jan 27, 2011 | Etc.
Do you use eating to deal with feelings other than hunger, such as boredom, being tired, or stress? We often forget that food is fuel and is meant to energize us! Below are a few tips to help get you overcome emotional eating and in turn think of food as fuel!
• Call a friend for support.
• Use inspirational quotes to help you avoid the temptation to eat.
• Take a warm bath or shower.
• Listen to music or a relaxation CD.
• Take a walk.
• Try activities that keep you from eating. For example, it’s hard to eat while you’re exercising.
-Kelsey
