Monday, September 10, 2012
Letter of Recommendation
Dear client
Would you please take a minute or two to write a recommendation letter outlining your experiences working with me as your personal trainer and/or yoga teacher? Thanks so much! A few ideas to get you going. Feel free to write your thoughts and feelings about your experiences, goals and successes. Thanks!
Send to me at jlifit10@gmail.com or post here.
Favorite part of working with Janine
Length of time working together
Changes made as a result of working with Janine
Depth of knowledge Janine exhibits
Did the variety keep you interested?
6. Motivation, fun, serenity?
7. Other?
Thursday, March 8, 2012
Forks Over Knives interesting movie about the benefits of a Whole Foods, Plant Based Diet
I just finished watching a very informative movie called. Forks Over Knives. http://www.forksoverknives.com/. The two doctors: Dr. Colin Campbell and Dr. Caldwell Esselstyn who made the movie are recommending that we develop a whole foods, plant based diet. Notice I said develop meaning a little at a time. The reasons for their recommendations are set forth here in order to educate on the benefits of this plan.
The average American is 23 pounds overweight. This year heart disease and stroke will claim the lives of 460,000 American women. Prostate cancer is the most common cancer in American men. We're starting to see hypertension in children in grammar school. 40% of Americans are obese. 50% of Americans take some form of prescription drug.
Lipitor (to help lower cholesterol) is the most prescribed drug ever in the world with 12.8 billion in sales in the U.S. in 2008. One in five American four year olds are obese. We spend 2.2 trillion a year on health care – 5 times more than the defense budget. We spend more per person on health care than any country in the world yet we are sicker than ever.
Why do most people accept the status quo? There is no money to be made from dead people or healthy people. There is much money to be made on people with chronic illness.
The authors show that the rise in sickness has correlated with the rise in Americans eating more animal, dairy and sugary products.
At the beginning of the 20th century, per person Americans ate 120 pounds of meat annually. In 2007 we ate 222 lbs of meat per year per person. 120 vs. 222!
In 1940 we each ate 40 lbs of processed sugar.
1999 – Taking in all refined sweeteners - Americans ate 147 lbs each. 40 vs. 147!
In 1909, our children in schools consumed 290 lbs of dairy products but in 2006 the number rose to 605 lbs. 290 vs. 605!
Dr. Campbell is a Cornel University graduate
Dr. Esselstyn began to doubt medical procedures to cure breast cancer. He saw that we could surgically remove the cancer but wondered how to prevent it.
In the 70's, as fast food use increased so did rates of cancer.
In 1958, there were 18 deaths from prostate cancer in Japan. In the same year the U.S. (with double the population) had 14,000 deaths from prostate cancer.
In 1978, the chances of a woman getting breast cancer in Kenya was 82 times lower than in the U.S. In the early 1970's in rural China, the risk of heart disease was 12 times lower than in the U.S.
In Papa New Guinea, heart disease was rarely encountered. There was very little dairy or meat in Japan, Kenya, China and Papa New Guinea where the studies were done.
In Norway, deaths from heart disease went down by the thousands, when, during WWII the Germans took all their livestock. When the war ceased, deaths by heart disease in Norway went up to prewar levels.
Doctors Campbell and Esselstyn are recommending to cut back on meat, dairy, eggs, oil and bleached flour. This is revolutionary and if adopted will severely cut into profits for the meat and dairy industries. They espouse to replace the meat and dairy with fruit, veggies and legumes.
Dr. Caldwell did a study on liver cancer and found that he could turn on and off the growth of cancer in test rats depending on how much casein (dairy protein) the rats received.
With all the processed and fast foods available now, our mechanisms of satiation are being fooled.
It takes 500 calories of plant based food (Like tomatoes, celery and spinach) to fill our stomach 100%.
That same 500 calories of processed food fills our stomach only 50%.
500 calories of oil fills our stomach a small amount.
If I eat a serving of french fires, I don't feel full so I have to eat more to feel full. If I ate 500 calories of tomatoes, celery, spinach that would be a lot of food and would fill me up. When eating high calorie processed foods like chips, we have to overeat just to be satisfied.
All animals on the planet have the these things in common called the motivational triad:
1. We seek pleasure (food, sex).
2. We try to avoid pain.
3. We do everything we can with the least amount of effort – called conservation of energy.
Richer foods like ice cream heighten our senses - they are high in calories, and give us the highest dietary reward with the least amount of effort – no prep time. It is much easier to go for ice cream than to take the time to shop for, stuff and bake an acorn squash for example. The only problem is the ice cream in large quantities is killing us and the squash is helping us to live a rich, full life.
A very provocative assertion of the authors is that fast food, (richer, saltier, high fat food) is a low grade addiction.
Dr. Campbell did a study in rural China of 64 counties. Campbell's study of 6500 people found 94,000 correlations between diet and disease.
In 1985, Dr. Esselstyn did a study with 24 very ill patients. Five patients were told they wouldn't live out the year. One woman was told to prepare for death. After eating a plant based whole foods diet, some had no progression of their disease, some had regression of disease. Medications had not done it.
Dr. Esselstyn found that his patients Endothelial cells (cells that line our veins and arteries) are damaged by a meat based animal diet and are repaired by a plant based, whole foods diet.
Countries w/ high calcium intake have higher incidence of hip fractures. The higher the dairy intake, the higher the incidence of osteoporosis.
Dairy in the system creates acid in body. Low fat dairy products are worse. Why is it that we in America drink milk to get calcium but we have highest incidences of osteoporosis and osteopenia? Why is it that we spend the most on health care and have the highest incidence of heart disease, arthritis, arteriosclerosis, diabetes, cancer, etc.
Lots to think about. I have (for the past 3 days) had one meal per day that included no animal products or dairy products. I am attempting to lessen inflammation and joint pain. I will keep you posted.
http://www.forksoverknives.com/ The group offers weekend retreats on how to adopt a whole foods, plant based diet.
The average American is 23 pounds overweight. This year heart disease and stroke will claim the lives of 460,000 American women. Prostate cancer is the most common cancer in American men. We're starting to see hypertension in children in grammar school. 40% of Americans are obese. 50% of Americans take some form of prescription drug.
Lipitor (to help lower cholesterol) is the most prescribed drug ever in the world with 12.8 billion in sales in the U.S. in 2008. One in five American four year olds are obese. We spend 2.2 trillion a year on health care – 5 times more than the defense budget. We spend more per person on health care than any country in the world yet we are sicker than ever.
Why do most people accept the status quo? There is no money to be made from dead people or healthy people. There is much money to be made on people with chronic illness.
The authors show that the rise in sickness has correlated with the rise in Americans eating more animal, dairy and sugary products.
At the beginning of the 20th century, per person Americans ate 120 pounds of meat annually. In 2007 we ate 222 lbs of meat per year per person. 120 vs. 222!
In 1940 we each ate 40 lbs of processed sugar.
1999 – Taking in all refined sweeteners - Americans ate 147 lbs each. 40 vs. 147!
In 1909, our children in schools consumed 290 lbs of dairy products but in 2006 the number rose to 605 lbs. 290 vs. 605!
Dr. Campbell is a Cornel University graduate
Dr. Esselstyn began to doubt medical procedures to cure breast cancer. He saw that we could surgically remove the cancer but wondered how to prevent it.
In the 70's, as fast food use increased so did rates of cancer.
In 1958, there were 18 deaths from prostate cancer in Japan. In the same year the U.S. (with double the population) had 14,000 deaths from prostate cancer.
In 1978, the chances of a woman getting breast cancer in Kenya was 82 times lower than in the U.S. In the early 1970's in rural China, the risk of heart disease was 12 times lower than in the U.S.
In Papa New Guinea, heart disease was rarely encountered. There was very little dairy or meat in Japan, Kenya, China and Papa New Guinea where the studies were done.
In Norway, deaths from heart disease went down by the thousands, when, during WWII the Germans took all their livestock. When the war ceased, deaths by heart disease in Norway went up to prewar levels.
Doctors Campbell and Esselstyn are recommending to cut back on meat, dairy, eggs, oil and bleached flour. This is revolutionary and if adopted will severely cut into profits for the meat and dairy industries. They espouse to replace the meat and dairy with fruit, veggies and legumes.
Dr. Caldwell did a study on liver cancer and found that he could turn on and off the growth of cancer in test rats depending on how much casein (dairy protein) the rats received.
With all the processed and fast foods available now, our mechanisms of satiation are being fooled.
It takes 500 calories of plant based food (Like tomatoes, celery and spinach) to fill our stomach 100%.
That same 500 calories of processed food fills our stomach only 50%.
500 calories of oil fills our stomach a small amount.
If I eat a serving of french fires, I don't feel full so I have to eat more to feel full. If I ate 500 calories of tomatoes, celery, spinach that would be a lot of food and would fill me up. When eating high calorie processed foods like chips, we have to overeat just to be satisfied.
All animals on the planet have the these things in common called the motivational triad:
1. We seek pleasure (food, sex).
2. We try to avoid pain.
3. We do everything we can with the least amount of effort – called conservation of energy.
Richer foods like ice cream heighten our senses - they are high in calories, and give us the highest dietary reward with the least amount of effort – no prep time. It is much easier to go for ice cream than to take the time to shop for, stuff and bake an acorn squash for example. The only problem is the ice cream in large quantities is killing us and the squash is helping us to live a rich, full life.
A very provocative assertion of the authors is that fast food, (richer, saltier, high fat food) is a low grade addiction.
Dr. Campbell did a study in rural China of 64 counties. Campbell's study of 6500 people found 94,000 correlations between diet and disease.
In 1985, Dr. Esselstyn did a study with 24 very ill patients. Five patients were told they wouldn't live out the year. One woman was told to prepare for death. After eating a plant based whole foods diet, some had no progression of their disease, some had regression of disease. Medications had not done it.
Dr. Esselstyn found that his patients Endothelial cells (cells that line our veins and arteries) are damaged by a meat based animal diet and are repaired by a plant based, whole foods diet.
Countries w/ high calcium intake have higher incidence of hip fractures. The higher the dairy intake, the higher the incidence of osteoporosis.
Dairy in the system creates acid in body. Low fat dairy products are worse. Why is it that we in America drink milk to get calcium but we have highest incidences of osteoporosis and osteopenia? Why is it that we spend the most on health care and have the highest incidence of heart disease, arthritis, arteriosclerosis, diabetes, cancer, etc.
Lots to think about. I have (for the past 3 days) had one meal per day that included no animal products or dairy products. I am attempting to lessen inflammation and joint pain. I will keep you posted.
http://www.forksoverknives.com/ The group offers weekend retreats on how to adopt a whole foods, plant based diet.
Tuesday, November 29, 2011
Listen for the Real Craving
At the Institute for Integrative Nutrition they discuss focusing on rewarding ourselves. But instead of rewarding ourselves with goodies lets start rewarding ourselves with the four basics.
The four basics do not come on a plate. You don't have to cook them. But they fill us with energy, love and enthusiasm. Here they are:
1. Having a job that is meaningful or hobbies we enjoy
2. Relationships that support us
3. Movement that makes us feel good
4. Something to ground us when life gets chaotic (meditation, nature walks,
journaling)
We can see how if there is an imbalance in any of our four basics - we
hate our job or are in a difficult relationship, it will affect our
relationship with food. But when we learn how to balance and "feed"
ourselves from the the four basics, we are less likely to overdo it with food.
The point is that when a craving doesn't come from hunger, eating will
never satisfy that craving. So we need to learn what we are really trying
to feed-or what the trigger feelings are that drive us to open the fridge
after dinner, looking for more...
So my thought for today is, what are you really seeking when you turn to
food?
The four basics do not come on a plate. You don't have to cook them. But they fill us with energy, love and enthusiasm. Here they are:
1. Having a job that is meaningful or hobbies we enjoy
2. Relationships that support us
3. Movement that makes us feel good
4. Something to ground us when life gets chaotic (meditation, nature walks,
journaling)
We can see how if there is an imbalance in any of our four basics - we
hate our job or are in a difficult relationship, it will affect our
relationship with food. But when we learn how to balance and "feed"
ourselves from the the four basics, we are less likely to overdo it with food.
The point is that when a craving doesn't come from hunger, eating will
never satisfy that craving. So we need to learn what we are really trying
to feed-or what the trigger feelings are that drive us to open the fridge
after dinner, looking for more...
So my thought for today is, what are you really seeking when you turn to
food?
Thursday, March 24, 2011
Aerobic Exercise
Benefits of Aerobic Exercise
Aerobic means "with oxygen." During aerobic exercise, the heart, lungs and blood vessels respond to exercise by working harder to get oxygen to all the body's muscles. So, your heart and lungs get a workout at the same time as your muscles. Aerobic or cardio exercise makes you sweat, breathe harder and your heart beat faster. Aerobic activity gets your heart rate up and keeps it up for an extended amount of time.
Examples of Aerobic exercise are brisk walking, running, swimming, walking on a treadmill or elliptical, bicycling, kayaking. Anything that gets your heart pumping. Aerobic exercise produces a temporary increase in respiration and heart rate. Other examples are skipping, jumping rope, dancing and climbing stairs. Anaerobic exercise which means “without oxygen” are exercises like weightlifting and sprinting. Weightlifting and short bursts of activity - like sprints are not considered aerobic exercise. They only get your heart rate up for a short amount of time. Still, they're important because they help build muscle.
Why you need aerobic ex.
Getting in shape keeps you healthy and lowers your risk for medical conditions. Aerobic exercise helps to:
Control weight
Strengthen bones and muscles
Keep blood pressure, cholesterol and blood sugar levels in check
Cut your risk of heart disease, diabetes and some cancers
Put you in a better mood
Reduce stress
Suppress appetite
Reduce body fat
Increase Basal Metabolic Rate (BMR). This means that the amount of calories burned while at rest increases.
Increase Circulatory and Respiratory Function
Increase energy expenditure
Retention of Tissue Protein and building of lean body mass levels
How much moderate activity do you need?
The Institute of Medicine increased its recommendation from 30 minutes of moderate exercise on most days of the week to 60 minutes of moderate exercise every day. The increased recommendations were made because the former were not enough to maintain a body weight within the recommended Body Mass Index (BMI) range (18.5 – 25 kg/m2).
Get your sweat on
Most people prefer to work out at a moderate intensity. Take the "talk test" to gauge your intensity:
Moderate - You will feel comfortable and can talk, but not sing.
Vigorous - You can only say a few words before you need to pause to take a breath.
Spread your workouts throughout the week to fit them into your schedule. Mix and match moderate and vigorous exercise, if you choose (one minute of vigorous activity equals two minutes of moderate activity.) Aim for 60 minute moderate-intensity sessions, five days a week. If you can't be active for 60 minutes at a time, break it up. Take a 30-minute walk in the morning, a 15 min. walk at lunch and a 15 min. one in the evening. As you get in shape, you'll be able to work out longer, with more intensity, and recover more quickly.
Tweak your lifestyle
For most people, aerobic exercise needs to be done in addition to daily activities. But some tasks or activities are considered aerobic exercise if they're done for at least 10 minutes continuously:
Walking the dog
Doing yard work, such as gardening, mowing the lawn with a push-mower or raking leaves
Shoveling dirt
Cleaning house
Dancing
Examples of moderate-intensity aerobic exercise:
Brisk walking, about three miles per hour
Treadmill
Exercise Bike or Elliptical
Bicycling less than 10 miles per hour
Water aerobics
Doubles tennis
Ballroom dancing
Examples of vigorous-intensity aerobic exercise:
Running
Bicycling more than 10 miles per hour
Jumping rope
Swimming laps
Singles tennis
Kickboxing or step aerobics class
Cross-country skiing
Any activity is better than no activity. Even 60 minutes of exercise a week helps your health. But keep in mind that health benefits go up with the amount of exercise you do.
Updated on 05/12/2010 SOURCES:
American College of Sports Medicine. Physical activity and public health guidelines. Accessed: 02/04/2010
Centers for Disease Control and Prevention. Physical activity and health. Accessed: 02/04/2010
Centers for Disease Control and Prevention. How much physical activity do adults need? Accessed: 02/04/2010
American Heart Association. What type of physical activity is best? Accessed: 02/04/2010
Copyright © 2011 myOptumHealth.
http://www.myoptumhealth.com/portal/Information/item/Aerobic+Exercise?archiveChannel=Home%2FArticle&clicked=true
William's Basic Nutrition and Diet Therapy by Staci Nix, Mosby Elsevier, 2009, St. Louis.
Janine Ivanelli 206 841-1965
janineivanelli@yahoo.com
Aerobic means "with oxygen." During aerobic exercise, the heart, lungs and blood vessels respond to exercise by working harder to get oxygen to all the body's muscles. So, your heart and lungs get a workout at the same time as your muscles. Aerobic or cardio exercise makes you sweat, breathe harder and your heart beat faster. Aerobic activity gets your heart rate up and keeps it up for an extended amount of time.
Examples of Aerobic exercise are brisk walking, running, swimming, walking on a treadmill or elliptical, bicycling, kayaking. Anything that gets your heart pumping. Aerobic exercise produces a temporary increase in respiration and heart rate. Other examples are skipping, jumping rope, dancing and climbing stairs. Anaerobic exercise which means “without oxygen” are exercises like weightlifting and sprinting. Weightlifting and short bursts of activity - like sprints are not considered aerobic exercise. They only get your heart rate up for a short amount of time. Still, they're important because they help build muscle.
Why you need aerobic ex.
Getting in shape keeps you healthy and lowers your risk for medical conditions. Aerobic exercise helps to:
Control weight
Strengthen bones and muscles
Keep blood pressure, cholesterol and blood sugar levels in check
Cut your risk of heart disease, diabetes and some cancers
Put you in a better mood
Reduce stress
Suppress appetite
Reduce body fat
Increase Basal Metabolic Rate (BMR). This means that the amount of calories burned while at rest increases.
Increase Circulatory and Respiratory Function
Increase energy expenditure
Retention of Tissue Protein and building of lean body mass levels
How much moderate activity do you need?
The Institute of Medicine increased its recommendation from 30 minutes of moderate exercise on most days of the week to 60 minutes of moderate exercise every day. The increased recommendations were made because the former were not enough to maintain a body weight within the recommended Body Mass Index (BMI) range (18.5 – 25 kg/m2).
Get your sweat on
Most people prefer to work out at a moderate intensity. Take the "talk test" to gauge your intensity:
Moderate - You will feel comfortable and can talk, but not sing.
Vigorous - You can only say a few words before you need to pause to take a breath.
Spread your workouts throughout the week to fit them into your schedule. Mix and match moderate and vigorous exercise, if you choose (one minute of vigorous activity equals two minutes of moderate activity.) Aim for 60 minute moderate-intensity sessions, five days a week. If you can't be active for 60 minutes at a time, break it up. Take a 30-minute walk in the morning, a 15 min. walk at lunch and a 15 min. one in the evening. As you get in shape, you'll be able to work out longer, with more intensity, and recover more quickly.
Tweak your lifestyle
For most people, aerobic exercise needs to be done in addition to daily activities. But some tasks or activities are considered aerobic exercise if they're done for at least 10 minutes continuously:
Walking the dog
Doing yard work, such as gardening, mowing the lawn with a push-mower or raking leaves
Shoveling dirt
Cleaning house
Dancing
Examples of moderate-intensity aerobic exercise:
Brisk walking, about three miles per hour
Treadmill
Exercise Bike or Elliptical
Bicycling less than 10 miles per hour
Water aerobics
Doubles tennis
Ballroom dancing
Examples of vigorous-intensity aerobic exercise:
Running
Bicycling more than 10 miles per hour
Jumping rope
Swimming laps
Singles tennis
Kickboxing or step aerobics class
Cross-country skiing
Any activity is better than no activity. Even 60 minutes of exercise a week helps your health. But keep in mind that health benefits go up with the amount of exercise you do.
Updated on 05/12/2010 SOURCES:
American College of Sports Medicine. Physical activity and public health guidelines. Accessed: 02/04/2010
Centers for Disease Control and Prevention. Physical activity and health. Accessed: 02/04/2010
Centers for Disease Control and Prevention. How much physical activity do adults need? Accessed: 02/04/2010
American Heart Association. What type of physical activity is best? Accessed: 02/04/2010
Copyright © 2011 myOptumHealth.
http://www.myoptumhealth.com/portal/Information/item/Aerobic+Exercise?archiveChannel=Home%2FArticle&clicked=true
William's Basic Nutrition and Diet Therapy by Staci Nix, Mosby Elsevier, 2009, St. Louis.
Janine Ivanelli 206 841-1965
janineivanelli@yahoo.com
Thursday, December 9, 2010
Holiday Moderation
I hate to call it 'damage control' but this time of year can wreak havoc on all the wonderful ways we've changed our eating and exercise habits in the past months. The holidays can be a time of joy and gratitude but they can also be a time of overeating and indigestion. Here are some things I do to help myself have a good time and stay healthy.
It's ok to say “no”.
No to excess
No to a second helping
No to dessert if I am already full
It's ok to say “yes”
Yes to a walk even if it's raining – the fresh air is amazing this time of year
Yes to a large portion of salad
Yes to fruit salad rather than dessert
Yes to a tiny piece of chocolate and leave the rest for others or for another time
Yes to an extra workout
Yes to some quiet time, hot bath, sitting by the fire, gazing into a candle
Yes to wearing the nice outfit that I've worked hard to fit into
Some things I do before a party:
Drink lots and lots of delicious, refreshing water beforehand
Men need 12 cups a day, women need 9 cups of water per day. You've heard me say that I fill a 32 oz bottle once in the morning and drink it before noon and I fill it again in the afternoon so I get 64 oz a day.
At the party
Dance!
Play games!
Eat protein first – appetizers like shrimp w/ cocktail sauce and slices of lowfat deli slices. These will fill you up a little and you will make better choices at dinner.
It's a lifestyle change: Leaving the breaded, fried stuff alone and going for the fresh, lightly seasoned fare.
Enjoy the people, the conversation, the children, the elders, the beautiful trees and flowers, the rain, the darkness and leave the rich, artery clogging foods on the serving platter. Eventually all of us will be serving the healthy stuff and you can be a trend setter!
My downfall: eggnog, ok I admit it. But I recognize my limits and I'm moderate with it. If I say “no” altogether then I feel deprived. You know the drill. Everything in moderation including enjoying it all! I found some RiceNog at Ballard Market today. Only 80 calories compared to the 140 calories for a ½ cup of regular Egg Nog. Happy Holidays!
I hate to call it 'damage control' but this time of year can wreak havoc on all the wonderful ways we've changed our eating and exercise habits in the past months. The holidays can be a time of joy and gratitude but they can also be a time of overeating and indigestion. Here are some things I do to help myself have a good time and stay healthy.
It's ok to say “no”.
No to excess
No to a second helping
No to dessert if I am already full
It's ok to say “yes”
Yes to a walk even if it's raining – the fresh air is amazing this time of year
Yes to a large portion of salad
Yes to fruit salad rather than dessert
Yes to a tiny piece of chocolate and leave the rest for others or for another time
Yes to an extra workout
Yes to some quiet time, hot bath, sitting by the fire, gazing into a candle
Yes to wearing the nice outfit that I've worked hard to fit into
Some things I do before a party:
Drink lots and lots of delicious, refreshing water beforehand
Men need 12 cups a day, women need 9 cups of water per day. You've heard me say that I fill a 32 oz bottle once in the morning and drink it before noon and I fill it again in the afternoon so I get 64 oz a day.
At the party
Dance!
Play games!
Eat protein first – appetizers like shrimp w/ cocktail sauce and slices of lowfat deli slices. These will fill you up a little and you will make better choices at dinner.
It's a lifestyle change: Leaving the breaded, fried stuff alone and going for the fresh, lightly seasoned fare.
Enjoy the people, the conversation, the children, the elders, the beautiful trees and flowers, the rain, the darkness and leave the rich, artery clogging foods on the serving platter. Eventually all of us will be serving the healthy stuff and you can be a trend setter!
My downfall: eggnog, ok I admit it. But I recognize my limits and I'm moderate with it. If I say “no” altogether then I feel deprived. You know the drill. Everything in moderation including enjoying it all! I found some RiceNog at Ballard Market today. Only 80 calories compared to the 140 calories for a ½ cup of regular Egg Nog. Happy Holidays!
Wednesday, November 17, 2010
Beat Holiday Weight Gain
The amount of time and energy I spend during the rest of the year on health and fitness allows for small indulgences like a taste of fudge or a glass of eggnog. If I were a slug the rest of the year and then ate all the goey stuff during the holidays, I would be in major trouble. Enjoyment in moderation. A taste of something is not the whole plate!
What do I do to stave off any holiday weight gain? Thanksgiving week we'll visit family on the Washington Coast and spend a couple of hours walking on the beautiful Long Beach Peninsula and visit the light house where the Columbia River meets the Pacific Ocean. Breathtaking!
I am available for clients over the holidays. I work out with my clients if we are doing floor work, ab work and general warmup.
Christmas we're going to a gala ball where there will be dancing. My husband and I love to dance. So I am an opportunist. When I get the chance, I move my body, holidays or not. It's a good plan to take extra time to add in a workout on my own in case there's a chance to meet up with and old friend or do a spontaneous gathering.
What do I do to stave off any holiday weight gain? Thanksgiving week we'll visit family on the Washington Coast and spend a couple of hours walking on the beautiful Long Beach Peninsula and visit the light house where the Columbia River meets the Pacific Ocean. Breathtaking!
I am available for clients over the holidays. I work out with my clients if we are doing floor work, ab work and general warmup.
Christmas we're going to a gala ball where there will be dancing. My husband and I love to dance. So I am an opportunist. When I get the chance, I move my body, holidays or not. It's a good plan to take extra time to add in a workout on my own in case there's a chance to meet up with and old friend or do a spontaneous gathering.
Thursday, September 9, 2010
Weekly goal chart
Janine's weekly goal chart
1. 64 oz water
2. 210 min. exercise for the week
3. 10 min. stretching
4. no sugary or white flour foods
5. 1 glass of alcohol or less
6. 50 push ups or sit ups
I give myself 1 point for each item completed. And fill in the number of minutes of exercise in column 2.
Column 1. I drink 32 ounces of refreshing water before noon and 32 oz. after noon. That is how I keep track. The RDA recommends 9 cups of water for women and 12 cups for men per day. There is also water in our foods. Benefits of water: Water is also for regulating body temperature, distributing the water soluble vitamins B and C as well as minerals and nutrients throughout the body and it keeps us satiated. It provides fluid for lubrication of joints for their ease of movement. It als is the basic liquid solvent for all chemical reactions and therefore good for flushing out toxins. There are preservatives everywhere in our foods. Just look at the side of the Doritos package. Sometimes I am thirsty and I eat when drinking some delicious water would fill the bill. Add lemon for variety. Recognize the difference between thirst and hunger. Drink when you're thirsty, eat when you're hungry.
Column 2. 210 min. of exercise per week. So that adds up to 60 min every other day, 30 min. every day, 3 times a week 90 min. each. So if I go on a 3.5 hour hike on Sat. I'm done, See what is your optimal pattern. Count parking far from the Costco entrance, count using the stairs instead of the elevator at the hotel. Give yourself the gift of moving your body whenever you get the chance. Walking, Golf, Yoga, Weight Training, Swimming, Bicycling, Cardio Equip. at Fitness by Design or another gym, playing with children, walking the dog, frisbee. Hoola hooping, dancing, push ups, gardening, exercise is medicine!
Column 3. Stretching – It's so good. Take a minute every hour and stretch. By the end of the day, you'll have your 10 min. in. Pull away from what you are doing and take a stretch break. Enjoy the moment. At your desk, just point and flex your toes, stretch back over your chair. Be good to yourself and in the process you'll become more flexible. If you're on a walk, stop and stretch your hamstrings (backs of your legs) or calves.
Column 4. This can be the tough one. Few or no white flour or enriched flour products. Bread/tortillas/pita or crackers. Whole wheat bread is ok, Few or no desserts, brown rice instead of white. Most of the things in other other columns are going toward something. Toward exercise, toward more water. This one is going away from something. White flour. It's not 'BAD'. For me, it usually includes something to spread on it like a saturated fat. Or something in it like refined sugar. Again, these are not bad foods. There are no bad foods. Just things that work well in my system. Or items that are not in my best interest to keep my wonderful body running at optimal levels. I know the items to eliminate. Why should I choose a fat laden, sugary cheese danish when a cold, fresh strawberry with some yogurt would be so much better in the long run? We're talking long range goals here. Change of mind set over time. Healthy patterns that will pay off with consistency. Think of this one as going toward feeling great in the long run rather than a quick fix.
Column 5. Lately I have been limiting myself to 2 evenings a week when I have a glass of wine. I realized that I don't need it every night. Last week I had friends over and I didn't drink although they did. It was great to have tea. I was much more energized for the whole evening. But be reasonable. If a glass of wine is going to keep you away from a hot fudge sundae or 2 extra pieces of pizza, have the wine. Or if you're really stressed out and a glass of wine will help you relax and make better dinner choices, go for it.
Column 6. The 50 push ups or 50 situps helped me to lose weight when I was in a losing mode. Fill this column in with something that you want to do but you just haven't been able to do it. Something that would push you out of your comfort zone. That one thing that you have wanted to do because you know it would be good for you. At first I could only do 5 push ups at once. This week I tried it and I did 20, rested, 15, and then 15 more. I surprised myself.
Day
Fill in for your
personalized
weekly goal
chart!
Start today!
Set goals you can attain
For optimal health and well being!
Monday
Tuesday
Wednesday
Thursday
Friday
Total for the Week
Add up totals for the week and keep track for 3 months. See if you can increase your points each week.
1. 64 oz water
2. 210 min. exercise for the week
3. 10 min. stretching
4. no sugary or white flour foods
5. 1 glass of alcohol or less
6. 50 push ups or sit ups
I give myself 1 point for each item completed. And fill in the number of minutes of exercise in column 2.
Column 1. I drink 32 ounces of refreshing water before noon and 32 oz. after noon. That is how I keep track. The RDA recommends 9 cups of water for women and 12 cups for men per day. There is also water in our foods. Benefits of water: Water is also for regulating body temperature, distributing the water soluble vitamins B and C as well as minerals and nutrients throughout the body and it keeps us satiated. It provides fluid for lubrication of joints for their ease of movement. It als is the basic liquid solvent for all chemical reactions and therefore good for flushing out toxins. There are preservatives everywhere in our foods. Just look at the side of the Doritos package. Sometimes I am thirsty and I eat when drinking some delicious water would fill the bill. Add lemon for variety. Recognize the difference between thirst and hunger. Drink when you're thirsty, eat when you're hungry.
Column 2. 210 min. of exercise per week. So that adds up to 60 min every other day, 30 min. every day, 3 times a week 90 min. each. So if I go on a 3.5 hour hike on Sat. I'm done, See what is your optimal pattern. Count parking far from the Costco entrance, count using the stairs instead of the elevator at the hotel. Give yourself the gift of moving your body whenever you get the chance. Walking, Golf, Yoga, Weight Training, Swimming, Bicycling, Cardio Equip. at Fitness by Design or another gym, playing with children, walking the dog, frisbee. Hoola hooping, dancing, push ups, gardening, exercise is medicine!
Column 3. Stretching – It's so good. Take a minute every hour and stretch. By the end of the day, you'll have your 10 min. in. Pull away from what you are doing and take a stretch break. Enjoy the moment. At your desk, just point and flex your toes, stretch back over your chair. Be good to yourself and in the process you'll become more flexible. If you're on a walk, stop and stretch your hamstrings (backs of your legs) or calves.
Column 4. This can be the tough one. Few or no white flour or enriched flour products. Bread/tortillas/pita or crackers. Whole wheat bread is ok, Few or no desserts, brown rice instead of white. Most of the things in other other columns are going toward something. Toward exercise, toward more water. This one is going away from something. White flour. It's not 'BAD'. For me, it usually includes something to spread on it like a saturated fat. Or something in it like refined sugar. Again, these are not bad foods. There are no bad foods. Just things that work well in my system. Or items that are not in my best interest to keep my wonderful body running at optimal levels. I know the items to eliminate. Why should I choose a fat laden, sugary cheese danish when a cold, fresh strawberry with some yogurt would be so much better in the long run? We're talking long range goals here. Change of mind set over time. Healthy patterns that will pay off with consistency. Think of this one as going toward feeling great in the long run rather than a quick fix.
Column 5. Lately I have been limiting myself to 2 evenings a week when I have a glass of wine. I realized that I don't need it every night. Last week I had friends over and I didn't drink although they did. It was great to have tea. I was much more energized for the whole evening. But be reasonable. If a glass of wine is going to keep you away from a hot fudge sundae or 2 extra pieces of pizza, have the wine. Or if you're really stressed out and a glass of wine will help you relax and make better dinner choices, go for it.
Column 6. The 50 push ups or 50 situps helped me to lose weight when I was in a losing mode. Fill this column in with something that you want to do but you just haven't been able to do it. Something that would push you out of your comfort zone. That one thing that you have wanted to do because you know it would be good for you. At first I could only do 5 push ups at once. This week I tried it and I did 20, rested, 15, and then 15 more. I surprised myself.
Day
Fill in for your
personalized
weekly goal
chart!
Start today!
Set goals you can attain
For optimal health and well being!
Monday
Tuesday
Wednesday
Thursday
Friday
Total for the Week
Add up totals for the week and keep track for 3 months. See if you can increase your points each week.
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