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When I started Jan’s Fun Fitness over twenty years
ago, it was to gather together women who wanted to keep fit in a rural
community without a fitness center. We
stretched and did exercises in the gym, walked, jogged, swam and cross-country
skied as the seasons changed. What I
learned was that when we made fitness like adult playtime with lots of
laughter, we looked forward to the next class.
Moderate physical activity burns off calories, tones
your muscles and produces “happy” endorphins.
Finding an activity that you want to do every day and can fit
into your schedule is the key. The idea
here is to make it a pleasurable treat, something you look forward to. This may require trying different activities
until you find a good fit and alternating activities for variety.
If you’re a person who likes company, find a friend
to join you on a walk or bike ride, or join a class that is social, maybe
meeting for coffee afterwards. If an
exercise buddy is expecting you, you’re less likely to opt for a nap instead of
your activity. For busy people, you can
combine your social and physical activity with walks, hikes, dance class,
rollerblading... whatever you enjoy and can combine with chatting.
If you have your activity built into your schedule, it is less hassle. A favorite aerobics or dance class or badminton group meeting regularly means you don’t have to constantly think about it (or make excuses to yourself). I like to get up, do waterfit for 45 minutes, shower and start my day.
KISS = Keep it Simple Sweetie
Some people like to walk to work. Several people I know have chosen their home location based on being able to walk or bike to work, or use a pleasant path close to home. Can you plan your drive home past a desirable walking path? There’s nothing like a walk along water or in trees to soothe the soul.
Strength training with weights isn’t just for muscle men. Remember that weights build attractive muscle tone and muscles burn calories even while you sleep! If you haven’t used weights before, you might like to try a circuit class at your local recreation center. Light weights beside the phone will allow you to do curls while you talk to an activity buddy!
Try to keep to your fitness routine when
life gets hectic – that’s when you need stress reducing physical activity the
most. Rather than saying, “I’ve only
got twenty minutes, I’ll skip today,” go for the gusto in your twenty minutes
and feel the energy boost it gives you.
Make your favorite activity a GOOD HABIT!
Make sure that your health and fitness aren’t
compromised. Drastic diets that make
you feel deprived don’t last and can cause health problems. I developed a simple moderate plan based on
servings of the essential food groups with low fat and high vitamin and mineral
content. Always check with your doctor
before changing your diet.
We all know that slim folks live longer healthier
lives but we watch those slim actors on TV feasting on French fries, chocolate
brownies or strawberry cheesecake and we think, “I could do with a snack like
that too!” What commercials don’t show
are the parts where slim models spit out the food instead of swallowing those fatty
calories!
 | Mute and ignore food commercials |
| Avoid fasting for more than three days. Starvation in most people kick starts a survival response.
You lose five pounds and gain ten the next week. |
| Avoid fasting or dieting to the point where you feel weak. We want to lose fat, not muscle. We want to be healthy and energized,
this means daily activity.
Walking, swimming, dancing, weights, aerobics class… |
ACTIVITY: 30 minutes minimum. Do whatever you like
that gives you a glow on the skin (sweat).
You should be able to talk, but not sing
WATER: Six to eight cups a day. Keep a sports bottle full and handy.
If the quantity seems overwhelming, think “WATER
before eating or snacking”:
| Before breakfast morning
coffee break |
| Before lunch afternoon
coffee break |
| Before supper evening
snack |
* Keep a sports bottle full of water in the car so
you can drink, especially before grocery shopping or eating out.
VEGETABLES without starch are not only no fat, but
packed with vitamins.
Keep baby tomatoes & carrots,
broccoli, zucchini, cucumber, red pepper and celery sticks cleaned and handy
for those munchies.
Eat like the French with a vegetable soup
starter made without fat or a salad with lots of herbs and balsamic vinegar.
Most of us quickly learned
in youth that chocolate bars are a
quick route to obesity and now avoid them.
Ban any high fat foods from your home that tempt you. Not just cookies, cakes and pies, but any
fried food or things containing butter or cream.
Educate yourself so you don’t fall for the advertising of “low fat snacks” as healthy:
| Low fat potato chips, fries, puddings, cheesecakes and even granola
bars are still high fat junk food! |
| Any food with more than 2
grams of fat per 100 calories is fatty and should be limited. |
| Nutritious snacks aren’t
processed but come from the real food groups – crunchy carrot & celery
sticks, juicy fruits & berries and low fat yogurt. |
The more we practice good eating habits, the easier
it is to stay slim and healthy. The
challenge is to find tasty, healthy food choices in moderate servings that
satisfy you and prevent bingeing. A
pleasant flexible diet becomes a good habit.
Water,
Orange (1F),
1 cup Bran flakes (1C) ½ c milk -skim or 1% (1P),
½ Banana (1),
Whole grain toast (1C) & fruit spread (1F)
Total = 6
portions
Snack:
- Water
- No fat yogurt (2P)
- Water
- Vegetable soup (home made – no fat) (0),
- small bagel (3C) & 2 tbsp light cream cheese(1P, 1fat),
- 1/2 cup Canned tuna (3P) & lettuce, spring onion, etc
Total = 7
Snack:
- Water
- Apple (1F)
- Water
- Green salad: (0) balsamic vinegar & ½ tsp olive oil (1fat)
- Asian chicken
1 skinless breast(3P) baked in tinfoil packet
with ½ tsp sesame oil(1fat) garlic, ginger, chili- Chinese greens and broccoli (0)
- ¾ c Brown rice (3C)
Dessert or Snack:
- Strawberries (0)
- Slice angel food cake (1P & 1fat)
- Skim or I% Milk(1P)
Total = 10
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