Keep it simple!

Welcome to October!

As promised, I continue with a weekly inspirational thought to bring you into your fin de semana. I was having a conversation with one of my clients about making small changes in our daily routine in order to be realistic with yourself and also to have a "painless" approach to wellness. It is not healthy to engage in crash deprivation dieting or participating in marathon workouts. New research shows that taking baby steps, not giant leaps, is the best way to lasting results. A study published in the Annals of Behavioral Medicine found that participants who made one small, potentially permanent change in their food choices and/or exercise routine each week lost more than twice as much belly fat, 2.5 more inches off their waistlines, and about 4 time more weight during a 4-month program, compared with those who followed traditional calorie restriction and physical-activity guidelines.

For the next four weeks I will share 3 of 12 simple steps to help you move more, eat less, and look and feel better than ever. Adding just one or two initiatives a week to your regular routine will not overwhelm you, but you should see and feel the results sooner rather than later. Once these healthy behaviours become inherent, you will benefit for a lifetime.

Tip #1: Walk five minutes more everyday: Did you know that the average person burns about 120-130 extra calories daily, when adding just 30 minutes of physical activity- that's equal to about 12 pounds a year! Here's how to add more walking to your day... First, when you are talking on the phone, move on the spot, or walk around the house. Second, park further away from the door when at the mall or grocery store. Third, take a walk around the block after dinner. If you live in an apartment, use the stairs. When you stop to talk with a friend in the hall of school after drop off, invite them to the track or park to gab. If you are a TV watcher, move around during commercials.

Tip #2 Strength Train: This is good news for those of you in boot camp class. Research has proven that basic body-weight exercises like squats and push-ups are a simple way to build more metabolism-revving muscles in minutes. The one rule to follow is that each exercise should fatigue your muscles within 60-90 seconds. I am excited that so many of you want to add more strength training days to your routine. Let me know if I can help you design a program for you to do on the days that you don't have boot camp class.

Tip #3 Graze: Eating five or six small meals instead of three big meals over the day is often recommended for better digestion and weight loss - and for three good reasons. Grazing can spread your food intake over the whole day, perk up your metabolic rate so you "burn off'' body fat more efficiently and stop you getting too hungry between meals so you don't end up binging or overeating at your next meal. By consuming five or six daily meals, your body will also convert less of the food you eat into fat and maintain a constant blood-sugar level, making you less likely to experience periods of low energy. Be careful not to simply eat the same sized meals you eat now, but more often - or you might actually gain weight and raise your cholesterol. When you need a snack, portion out one serving of your favourite treat, take a minute to smell it, look at it, and think about it. Take one small bite. Chew slowly, moving it around your mouth and focus on texture and taste, then swallow. Ask yourself whether you want another bite or if that satisfied you. Try this strategy to permanently reduce cravings. When you take the time to slow down and be more mindful of what something really tastes like, you will feel more satisfied.

Have a great weekend.

Quote of the week:
"The best way to prepare for life is to begin to live."
Elbert Hubbard