Many of us don't like it, but this is one of those times where I can't give you an easy remedy and tell you not to do it, you're body needs it. I am 52 years old and I realize how important exercise is for my body. Since working out on a regular basis, I have better muscle tone, which you need to help maintain a healthy body weight. Exercise helps you maintain strong bones, this is something we need even though we don't think about it. Some people use different means to lose weight and my get the pounds off quickly. However if you are not exercising and toning your body, you can be setting yourself up for gaining that weight back.
I have found that working out keeps me limber and flexible. And finally I realize the older we get the more we need to work out for the health of our bodies. My gynecologist told me she encourages pre-menopausal women to work on getting a strong abdominal area as it becomes harder after menopause to tighten those muscles. Having a small waistline is more that for vanity purposes, many problems can be linked to bulging waistlines. So there are more reasons for us to work out other than losing weight or to simply look good in our jeans, when we get older we will need our bodies healthy to keep us going strong.
So where do we start? If you are trying to maintain your weight, 30 minutes a day for at least 3 to 4 days should be sufficient. You will need to make sure you are changing up your routine, because our bodies learn to adjust quickly and doing the same routine without any changes will result in us plateauing. Add weight training, walking and/or running or some other type of aerobic workout. If you are trying to lose weight you will want to increase that to 5 days a week and depending on your body and ability increase the workouts from 30 minutes to 45 minutes to an hour. Again, you have to determine for yourself how much you can do and what is working for you. I am at the weight I want to be but I need to work out at least 6 days a week for 30 minutes because it helps to keep my body lose, it helps me with energy and I simply like the way I feel. Since I am not trying to lose weight, I simply increased my caloric intake to maintain my weight.
So if you are starting what do you do? I suggest if you can only do 10 or 15 minutes then do that, it's better than nothing. Start where you are and over time begin to increase what you are doing. You can find workout DVD's at Walmart or any where DVD's are sold. I created a workout playlist on (even check YouTube for workout videos for free). Get the YouTube of some of the videos I found. One video is for abs. Find ones you want and when you make a play list you can have all of them play back to back, it turns in to a 30 minute workout.
If you purchase the videos that give you the 10 minute target workouts, try those to help you get started. Or you can walk on your treadmill if you have one. Walk in place. I walk while I'm watching Biggest Loser. When the commercials come one, I run in place until the show comes back on. Without thinking about it, you've gotten in almost 2 hours.
Some of the workout tapes I used and liked where ones by Leslie Sansone. I still do her walking tapes from time to time. They are great for people that may not be able to do the floor exercises but still need to move. My friend had back surgery and some knee problems, but she is able to walk with Leslie (making adjustments where she needs to make adjustments). Once you realize a workout routine is not giving you the same results, that means it's time to move up in what you do. I did Shaun T's T-25 and then the Insanity. The Insanity was just that, Insane. But I am glad I did it. I realize after doing it I am able to run where I wasn't able to run before because I would get winded. So it has helped my endurance. However, I would not suggest you try something super intensive if you haven't been working out. That will only set you up for disappointment, which you will surely quit. So start small and work your way up. I probably won't do the insanity again, but I will do the T-25 and the 21 Day fix several times, alternating when I do them. I like them because they are only 30 minutes max and that works for my busy schedule. I am currently doing the 21-Day Fix. You can purchase all of these items from Beach body. My coach is Nicole.
I would also suggest you getting some weights, start with one or two pounds and then as you are able, increase them. I want you to remember something, this isn't a quick fix. You don't lose the weight and then go back to what you where doing. When you diet, it has a start and finish date. You start when you want to lose weight. You quit when you reach your goal. The problem is as soon as you quit you generally go back to things you where doing before not realizing those where the same things that got you to the place you didn't want to be in the first place. What I am talking about is a life change. You have to change how you eat, how you take care of your body and how you deal with your emotional health (that's what we will talk about next week). So the challenge is for you to start working out. Pick whatever you like. Walk, run, join a gym, workout at home or with a buddy, the key is to simply get moving. Let's Go!
Back to School Healthy Meals (part 4)
Preparation: Cut up your veggies into bite sizes. In the picture I only used cauliflower and broccoli. Drizzle olive oil to coat. Put in fresh garlic cloves whole, season with whatever seasoning you like. I play with different seasons to try new taste. I have used a barbecue season and it taste great. Put in the oven on 400 and roast on a foiled pan until slightly tender. You don't want them mushy. You want them to keep some crispness to them. Eat with whatever meat you like.
1/4 cup Frozen mango
1/4 of fresh pineapple frozen
1 banana (frozen)
1 small orange
Preparation: peal your lime (it takes some time) and small orange. Blend them first to get them finely chopped. Add in the mango, pineapple, banana and water. Blend until smooth. I used a NutraBullet, but you should be able to use a blender. I wanted something sweet one day, so I looked to see what I had, this is what I came up with. It was really good. If you want it sweeter, put in some agave nectar to sweeten. My fruits where sweet so I didn't have to add anything else.
Baked salmon (or chicken)
Preparation: Mix your assorted lettuces together. I like butter lettuce, spinach and anything green. Cut up your strawberries, mushrooms (peppers if you like and cucumbers as well, add in whatever you like). I baked some salmon and served over the lettuce. My kids will eat this. I change it up sometimes and use chicken/chicken salad, or salmon salad. I even make a different version of the salad and serve ground turkey taco meat over it with a little cheese. I think the reason many people don't like to eat salads is because they can become boring. Get creative, add different things and try them with different meats.