Tuesday, February 03, 2009
Spin class is always very good and exhilarating but some days are much better than others--today was one of those days. When the music is just right and everything clicks, you're in a zone and you can't think of anything you would rather be doing...that was today.
25 Quick Ways to Combat FAT Today
1. Add new songs to you iPod. "The Journal of Sport & Exercise reports a 15% endurance boost when working out to music.
2. Burn more than you eat. don't go crazy with calorie counting, but do be reasonable about your food choices and let food fuel you, not fill you.
3. Stay hydrated. Yo're likely more thirsty than hungry when your tummy moans. Drink water bfore every meal to curb cravings.
4. Take a seat! Rushing while munching won't make you feel full and you'll likely snack again. Relax and chew!
5. Stay home! If budget allows, invest in a good piece of cardio equipment for your home. For somethng on the do-it-yourself side, create an in-home workout with push-ups, squats and sit-ups.
6. Dial-a-buddy. Grab a friend and make a date to join a cardio class this week. You can burn up to 350 calories per class.
7. Fat fix. Fuel up with healthy fats from fish, olive oil and nuts. Studies show you'll bur moe fat when cells are fueled with essential fatty acids.
8. Swap sugary sports drinks for milk. Research shows that just two glasses of low-fat milk keeps your body burning fat even after a workout.
9. Apple of my thigh. The high fiber content in apples helps curb cravings and will help curb cravings and willhelp shrink your "waste." (se #10)
10. You could lose up to 12 pounds (of waste, not fat) by having more regular bowel movements. Aim for 25 grams of fiber per day.
11. Hit the trails! One hour of cross-country skiing will burn at least 600 calories.
12. Sweet surender. Freeze blueberries and pop them for a sweet fix. Research shows that wild blueberries have the highest antioxidant capacity when compared to 20 other fruits.
13. Lights out! Experts say six to eight hours of sleep per night revs fat burning. Being tired can lead to making poor food choices or skipping workouts altogether
14. Perfect pair. At each meal, combine lean protein with complex carbohydrates for slo fuel-burning all day.
15. Cinnamon girl. Adding tis thermogenic (a.k.a. fat burner) to our food boosts metabolism and energy so ou can ramp up fat loss in a pinch!
16. Hit the floor! You can burn up to 100 calories by spending five minutes a day doing the plank pose.
17. Sex-fit. Just 30 minutes of sex can burn 150 calories. Now that's a workout with some serious benefits.
18. Caffeine calamity. when teamed with cortisol-the stress hormone--caffeinated drinks will become your fat's best friend. Dump that extra cuppa joe!
19. Eat more. Adopt the clean-eating lifestyle and consume six small meals throghout the day. Fuel you body and feel satisfied longer.
20. Stock up! Travel with clean snacks. Try apple slices with peanut butter for flavorful hit of vitamin C and protein.
21. Eat before you grocery shop. Research shows that a satisfied appetite curbs your likliness to overspend and overeat.
22. Get on the ball! Sitting on a stability ball at your desk can burn up to 85 calories every 30 minutes.
23. Treat yourself. If you've hit a fat loss goal, indulge in that workout outfit you've had your eye on!
24. Go green. Studies show that green tea burns fat! Switch your diary-doused coffee for a green tea bag a few times a week.
25. Spring cleaning. Replace high-fat salad dressing with balsamic vinegar, swap butter for omega-3 filled olive and ditch white rice for fiber-packed brown.
If it is to be, it is up to me.
- Author Unknown
Do you succumb to laziness?
We commonly procrastinate or put off an activity altogether by saying "It will get done eventually" or "Someone else will do it." Wrong! Being lazy and not taking responsibility are wastes of time. Often the power for change is within us, but without our efforts things would fail or go awry. You cannot rely on help from others, only what your own two hands accomplish on their own. Hard work is a habit that needs constant attention. But be mindful that you are giving your full effort to a project. Apply yourself, value your time, and don't squander it hoping for help.
It's funny how much I used to waste time and put chores/things off. Now, I'm totally different, and totally understand that procrastinating is a total waste of time and not worthy of the person I've become. In terms of waiting for someone else to do our work for us, that very much pertains to weight loss, as much as it does to everything else in our lives. I understood that when I began this journey over 3 years ago. it was for that reason I didn't want to do Weight Watchers (or some other type program) and why I didn't sign on with a trainer. Using those things would be a crutch that I would either need forever, or I'd leave them at some point and possibly(probably) revert to my old bad habits again. If I need a trainer to inspire or push me to do the work I know is necessary to lose/keep it off the weight, than who am I really doing it for? Being able to push myself ensures that I will continue to succeed.
We do all have the power within ourselves to accomplish anything we want.