Continue Improving Even During the Holidays

Let's face it, it's the Holiday Season. The time of year we share special time with our family and friends. With food usually in abundance it can be difficult to make the best choices.

You can enjoy yourself when you use good judgement. Drink water before taking in the meal. Recognize your satiety level, that point at which you know you are satisfied. Because the foods are available doesn't mean you have to eat past the point of fullness. Enjoy in moderation.

After you've done the crime, do the time...in the gym that is. If you've overdone it, you will need to increase the intensity of your workouts to burn more calories. The way to lose weight is by keeping our caloric intake in deficit (burning more than you take in). You will surely gain by continually staying in caloric surplus (eating more than you burn). Include workouts in your schedule right along with the family dinners and holiday parties. The goal is to get through the season without adding on an additional 10 or more pounds that we will be vowing to lose in 2011.

Back to workout intensity. To burn more calories you will either need to spend more time in the gym, or kick up the level of intensity. Lift heavier, or run/walk faster. Incorporate circuit or HIIT training. You can find a vast number of workouts to try right here on the internet, or in magazines and books. Don't be afraid to try new things.

Don't have a gym membership. Home workouts work just as well. There are many terrific exercise videos available on the market. You can even structure your own circuits for home. Pick a number, then pick your poison. For example, the number is 20. Now do 20 jumping jacks, 20 bodyweight squats, 20 side leg raises. That's four exercises. Repeat the circuit 3 to 4 times. Increase the number of repetitions and sets as your endurance and strength improves. Pick exercises that target larger muscle groups for calorie burning bang.

I've not done too bad over the Thanksgiving holiday. Yesterday I began incorporating additional intensity into my cardio workout. I slapped on a weight vest. Used the EFX and Stepmill while wearing it. Removed the weight vest, then ran suicides. I have to say I felt feather-light and could run the suicides much better. Strapped the vest back on and hit the steps again. Within 1 1/2 hours I burned nearly 1,900 calories. That included my warmup and abs after cardio.

When you find different strategies to use workouts can actually be fun. Take time to become informed, try new things and watch your physique change. Remember, if you keep doing what you're doing, you'll keep getting what you're getting.

Happy Holidays!

November 15, 2010

The beginning of the week the first thing I do is hop on the scale to weigh. Then I review the prior weeks’ actions to ascertain what I did right, or wrong. Last week I lost 4 pounds, the result of pretty strict diet, cardio and strength training. Was I shooting for more? Absolutely, but in retrospect I have to say that’s not too bad. At this stage I’m 16 pounds away from my goal weight. Just for grins I’m gonna round it up to an even 20 pounds.

I often take advantage of cardio time to think about where I am in relation to achievement of my goals, which I did this morning. Another year has nearly gone by and I still did not reach the ultimate, long range goal I embarked on a few years ago. I read this the other day and how applicable I find it in pursuit of my goal…“If at first you succeed try very hard to hide your astonishment. If at first you don’t succeed, try working HARDER.”

Today, clear as a bell it has come to me. Going forward from here my focus is no longer on the scale. The weight/fat loss will come with the work. My focus is now on continuing to sculpt, shape and chisel my physique as I’ve seen it so many times in my vision.

To sum it up, hey I’m feeling darned good about where I am. From the beginning of 2010 to now I’ve made great improvements, not only in the physical, but also in mind and spirit. I’m thankful for that! I’m also very grateful for two special people that helped me get to this place over the year, my hubby and my trainer. Thank you guys so much!

In sharing my experience I hope that you are encouraged to keep fighting yourself. That which you seek may not come as quickly as you want it, but stay on course. When life comes calling, answer, deal with it and get back up!