1. Make Time for Yourself

      Take a look at your calendar…What do you see? Music practice, football practice, dance lessons for kids? Doctor appointments, Dentist appointments, car appointments? Do you see anything on there that just says “YOU”? When was the last time you saw yourself on your calendar?

      These days, we find that our calendars are a great way to organize our lives but they can sometimes be a great stressor in our life as well. I work with many people trying to lose weight and the biggest excuse is they don’t have time – for activity, breakfast, lunch and even dinner. Yet, making time for these simple elements can help us focus for the day and energize ourselves for the day ahead. However, not only do we not find time for these bare necessities, we never seem to find time for ourselves. Simply adding five minutes to our daily calendar can mean the difference between a stressed and hectic day to a day of rewarding activity.

2. Hydration

      Keeping yourself hydrated is a crucial part in getting and staying healthy. Did you know that 60% of the body and 70% of the brain are made up of water? When you’re dehydrated you can’t think straight – literally. Dehydration can also cause a decrease in organ functions as nutrients cannot be shuttled through our body without the flow of water. For those of you trying to lose weight, hydration is key. When we are dehydrated our metabolism slows down and conserves calories instead of using them for energy.

      While 64oz a day of water is an estimate, the best way to determine whether you are getting enough water is the color of your urine. If it is light yellow (like lemonade) you are good. If is darker, you’re not getting enough. Feeling thirsty means you have already passed the point of dehydration. And sometimes feeling hungry can actually be a sign of thirst instead. If it is difficult to remember, set an alarm on your watch or computer throughout the day to remind you to take a few sips of water. Next time you grab for something to drink, quench your thirst with a tall glass of water. You will feel as if your body has taken a refreshing dip into its own lazy river.

3. Activity – Not Exercise

      I was having a conversation about activity with fellow dietitian, Shelley Rael, MS, RD, LD, when she said that a 140# woman, sitting on the couch watching TV burns only 35calories/hour whereas a simple chore – such as ironing – can double the calorie burn. She noted that now she saves up her ironing so she can burn a bit of extra calories.

      Shelley brings up a good point – you don’t have to exercise to increase your activity during the day. Activity is such a great way to energize your day, decrease stress, and maintain a healthy lifestyle. Simple things such as parking further away at the grocery store, taking the stairs at work, and walking to the mailbox, will all add extra activity to your day. I had a client lose 19 pounds in three months just by putting on her favorite radio station and dancing for 15-20 minutes every day. She said she had never felt so alive as she did once she started dancing!

4. Positive Persuasion

      When you are in a group of people, who do you tend to gravitate towards? The person who is very animated surrounded by people who are mesmerized by every word? Or the one who is complaining?

      Positive people tend to give off a positive vibe that people can, in-turn, pass along to someone else. They make you feel like anything is possible. Surrounding yourself with people like this can benefit you in so many ways. Instead of seeing the cup half empty, you are now seeing it half full and looking to fill it up. I have learned to do this. I have this group of very positive and energetic friends who make me want to conquer the world – or just go for a casual stroll up a 2.2 mile mountain path. Just being around them makes me feel like I can do anything. When you surround yourself with positive people, just think of all the things you could do!

5. Sleep

      Sleep is often an afterthought at the end of a stressful and busy day. We often cut ourselves short on this important daily ritual. Deadlines, homework, stress and concern can lead us into a short-lived power nap at the end of the day. However, the act of sleeping is just as important as these other tips when it comes to living a healthy lifestyle.

      Getting a good night sleep can improve your heart health, help with depression, reduce stress and rejuvenate the body. Sleep is your body’s way of reconstructing. Hormones associated with sleeping are even thought to help prevent certain cancers. Try aiming for at least 6-7 hours of sleep at night and you’ll feel rested and ready for the day.

6. De-Ice and Anti-Ice Your Stress

      If you have ever flown in the dead of winter through Detroit Metropolitan Airport, you know that your plane may go through a strange ritual before take off. The airport attendees first come out to de-ice the plane – meaning they come and take all the ice off the plane so it doesn’t cause a problem during your flight. They then anti-ice the plane – making so the ice does not reappear while in flight. We can go through the same ritual ourselves if we find our lives are getting quite stressful.

      Stress can cause a world of trouble to ourselves and those around us. Try de-icing and anti-icing your stress with these quick tips. De-Icing: First, write down everything that is causing your stress right now. Then, cross off the items that you have absolutely no control over. No use stressing over it if it won’t make a bit of difference. Next, prioritize the items that are left – the most important to address right now down to the least. Finally, tackle the list from top to bottom as best you can. Anti-Icing: Now that you have a plan in tackling your stress, do this every day. Make time in the morning to make your list and go through it. This will help you tackle what’s important for that day and keep you focused.

7. Balance – Food and Life

      Finding a good balance on your plate is just as important as finding a good balance in your life. I always tell my clients to get a rainbow on their plate to get the best variety. Adding a balance of fruits and veggies, grains, dairy, meat & beans, and a little bit of healthy fat to your diet can go a long way to fuel your body and provide the vitamins, minerals, and other vital compounds it needs.

      Finding a good balance in your life involves a little bit of planning as well. If you work in an office, leave the work there when you come home. If you work from home, set specific hours and stick to those hours. When you’re home – be home. Be with the ones around you at home or elsewhere and contribute. Schedule time for sleep. A regular sleep pattern is the best way to rejuvenate and start the day.

8. Go With the Grain

      Whole grains are a great source of vitamins, minerals, antioxidants and other nutrients. Whole grains are also a great source of fiber and many are enriched with folic acid – which may help prevent against birth defects, heart disease and certain cancers. Often, grains are eliminated from the diet because of inaccurate information in the media. However, not only do grains provide the above nutrients, they are also one of our main energy sources. Grains and other carbohydrates provide the fuel for aerobic activity and produce the only fuel for the brain!

9. Laughter is Exercise – It’s like running on the inside!

      Every day, I turn my computer on and open my homepage – My Yahoo. I have it set to update a new cartoon every day. While my favorites are The Longhorns, Wizard of Id, Garfield, and Frank and Ernest, I’ll take whatever funny comes my way. Why? It’s my extra dose of daily exercise. Laughing causes our blood pressure and pulse to increase. It oxygenates the blood, stretches muscles throughout the body and increases our breathing. Some scientists say it is the equivalent to a mild workout. Want to add some umph to your daily routine? Add movement to your laughing routine. While laughing burns about 50 calories in 10-15 minutes, I wouldn’t swap it out for you regular activity routine yet. It would take about 12 hours of constant laughing to burn off one pound!!

Starting with just one of the above tips will get you going in building a healthy lifestyle. If you are already following these tips, what 10^th tip would you recommend? Share your healthy living tip with us in the comment section!

The hectic holiday season has come to an end. Hopefully this means most of us can get back to our daily routines and put a stop to the insanity that has been running our lives for the past few months. Whether you where good or bad over the holidays, let’s make it a goal to get back into the routine of being active! It’s February, and with Valentine’s Day right around the corner, why not be active with your loved one! I understand you and your significant other may be at different fitness levels but that doesn’t mean you can’t work out together! There are a number of reasons to give it a try.

Couples these days spend more time apart then together; whether it’s because of our careers or other responsibilities we have throughout the day. Working out with your significant other is a good way to spend quality time together, quality time that could grow into a common interest. The possibility for new, unique activities is endless and keeps things exciting. You can never have too much in common.

Everyone likes to receive praise and motivation; and there is no better motivator then praise from your significant other. Working out together fosters an environment in which you can compliment and motivate one another. In fact, it’s been proven that couples who workout together have a healthier more well rounded relationship.

So how do you get started? Well, you could sign up for classes together. Try to find something new and exciting for both of you. Do cardio that allows both of you to work out at your own intensity, spinning classes are great for this. Do your cardio side by side and encourage each other along the way. Another great option would be to hire a personal trainer, preferably one experienced in training two or more people at a time. Even if you are both at different fitness levels, a good trainer can customize a workout for the two of you, as well as help you keep things fresh and interesting during each workout. Start enjoying the great outdoors together! Living in Northern Michigan we are blessed to have a multitude of outdoor activities available to us. Geocaching, hiking, canoeing, recreational cycling, rafting, and camping are just a few examples.

In short, get out there, get moving; and start creating a more active lifestyle for the two of you!

Every year, we all make resolutions. Some of these resolutions involve our finances, our jobs, or even our health. But no matter what are goals are, most of us fail. Why is this?

As we close in on 2009 and approach 2010, let’s explore one of the reasons we fail at our resolutions: we go at it solo! There is something to be said for “strength in numbers” and this even applies to living a healthy lifestyle. This year, when you are coming up with your list of things to do differently in 2010, find a partner in crime, or multiple partners in crime for that matter! By finding others who share your New Year’s goals, you will find others to motivate you, to inspire you, and to keep you accountable. If you can put together this “fitness crew” of sorts, you will have a much better chance of reaching your goals, plus, you might actually enjoy your time working out or cooking up healthy meals more with others around!

So where do you find these crew members to help you with your New Year’s goals? Friends and family are a good place to start. Also, if you are having a hard time finding others who share your goals, check with your gym or a trainer that you know to set you up with others. Another great idea is to post a status update on Facebook asking your Facebook friends to join you with your goals. There are a lot of people this time of year that might have the same aspirations for 2010 that you do, you just have to find them.

Over the years, I have seen many people make their New Year’s resolutions come true; hopefully this year is your turn!

 Happy New Year!

Winter in Northern Michigan is often long, as many already know. As soon as daylight savings hits in the fall, the sun is out less and the days get shorter. This doesn’t make it easy to motivate one to get outside and stay as active as they normally would in the summer. How then do we motivate ourselves and others to get out and plunge into that fluffy white blanket of snow instead of bundling up in the threaded one in our living room? One should look for an activity that isn’t hard for beginners to keep them going with it, and make sure it’s not too expensive.

Snowshoeing may just be what you’re looking for. It can provide one with a simple introduction to the beauty of the many trails that cover Traverse City in the winter time. You don’t need to drive miles away to get to a neat trail, but can often just walk out the back door to the snow-shrouded woods that encompass many neighborhoods in the area. This can be a great way to stay active for anyone and for the whole family during the long winter season. And lessons often are not necessary anymore, since snowshoes sold today are being designed lighter, therefore making it easier for one to learn how to walk in them. It normally only takes a few times to get used to and then you are as good as gold.

For the holiday season, instead of wrapping up in your blanket and resorting straight to the television when the snow hits us hard, why not get the whole family out and about on the trails? There are several locations to explore; some of which include the Grand Traverse Commons Natural Area (by the State Hospitals), the Grand Traverse Natural Education Reserve, Brown Bridge Quiet Area, plus many more.

The nice thing about snowshoeing is that it appeals to all ages and all levels. Kids in schools are doing it as part of their physical education activities in the winter time, whereas adults and elderly individuals can enjoy and feel comfortable with this activity as well. It also provides one with a great workout. Many at first may question the idea that snowshoeing gives you a really good workout. But it is true. A snowshoe workout builds both upper and lower body strength and endurance. In fact, it is a great way for those who often run in the summertime to keep up with their workout program and maintain their exercise endurance. Did you know that if one were to do a five mile run on snowshoes that it would be the same as doing a 10 mile road run? Overall, snowshoeing can be just the activity for a beginner or for the more advanced exerciser. And it can also be great for those who just want to take their time on the snowshoes and enjoy the outdoor nature in the cold season.

The holiday season is full of family and friends, good cheer and good times. However, for some, it can be a time of angst and frustration. Going to all the holiday parties can be quite overwhelming for those who are managing their weight. Here are a couple of things you can do to make the holiday gathers less stressful…

Don’t eat before you go to a party. Oftentimes, people will eat so they are not hungry thinking this will help them not eat at the party. Unfortunately, they will still eat at the party and have just consumed twice as many calories than they intended. If you are absolutely hungry before you leave for the party eat a piece of fruit or a serving of fresh veggies instead. This way you won’t feel you need to eat the entire buffet but you haven’t added too many calories before you even start.

Carry your conversation away from the buffet table. Staying within an arms reach of the food can often be tempting and before you know you have consumed half the fruitcake. By standing away from the table you won’t be tempted to mindlessly reach for food. Also, this gives you the opportunity to take a couple extra steps when the cookies catch your eye.

Use a smaller plate. This way, you can put less on your plate and when you feel the need to “clean your plate” you have automatically cut down on calories and fat. The key is to not overload the plate. If you have an urge for seconds, use a small plate again and try to keep space between your items.

Bring a dish to pass. This is your opportunity to guarantee at least one healthy dish is available. Be advised — you may want to make double the recipe. While many people may bring standard calorie loving dishes, when the healthy one arrives it is usually the first to go!!

Don’t forget your exercise!! Getting your walk out of the way first thing in the morning will put you on the right path to a healthy day. And if you really want that piece of homemade peanut butter fudge, you won’t have to feel guilty about it. Or, suggest a friendly snowball fight after dinner. Your turn to get the trophy from last year while burning away the calories from the cheesy potatoes!

During the holidays, I think we can all agree that it can become very difficult to get our workouts in. Between the family get-togethers, shopping, work, and other commitments, where do we find time to workout? Sometimes we need to go back to basics! This holiday, when you are ready to write off that workout, try throwing in some jumping jacks, crunches and maybe even jump roping! You might not work out as hard as when you commit to a longer workout, but you will have a much better chance of maintaining until you have the time to extend your workouts again. Jump roping, for example, is one of the most time effective ways to burn calories. Five minutes of jumping rope can equate to almost 20 minutes of walking on a treadmill if done with proper technique! So this year, don’t avoid the workouts, simply shorten them to something you can manage! I went to a demonstration with Buddy Lee, a former Olympian who is a professional jump rope instructor and was amazed by how much of a cardiovascular workout jumping rope and doing core training  in less than a quarter of an hour can be when combined correctly! For more tips, or to ask me any specific questions, feel free to email me at sebastian@formativefitness or check Formative Fitness out on Facebook where I am always open to your questions!

Many people struggle with ways to keep the weight off during the holidays, in fact, most of the weight we gain per year is put on between Thanksgiving and New Years! Today, we are going to focus on one part of the dilemma on how to keep the weight off during the holidays: Be active!

It is obvious that to keep the weight off during the holidays (or in any timeframe for that matter), we need to eat the right foods in the right portions. But one overlooked method for staying trim this year should include increasing your activity level. Many of us not only over indulge on eggnog, stuffing, and turkey, but we also under indulge in physical activity.

This year, before you sit down to a big meal on Thanksgiving, stand up for a nice long hike, or an early morning weight training workout. By being active before eating, some of the calories you consume will be used to replenish those that were burned off earlier. Also, if you still feel like you ate too much, rise up before everyone else the following day and do it again! I am not saying that by being active, you can indulge in anything you like this holiday, but you can at least justify a few treats. Because when it all comes down to it, it’s about moderation and creating a lifestyle!

If you have a hard time getting motivated this Thanksgiving, check out many local activities, such as the Turkey Trot. Also, I will be leading a fun walk from our studio, Formative Fitness on State Street, up to the old State Hospital, so that I too can enjoy a bit of stuffing, some good Thanksgiving day turkey and a (small) piece of  my favorite dessert with my family this year!

The American Council on Exercise just named kettlebells as one of the top fitness trends of the year, and for good reason!

With kettlebells, it’s easy to get cardio without the boring use of cardio equipment, they provide functional strength without the monotony of isolated movements, they are fun and provide varied workouts, flexibility, and more muscle involvement, thus equaling greater fat loss and muscle toning!

One note on kettlebells, however, is that due to the increased use of stabilizing muscles, lower weights will have to be used initially, when doing similiar exercises with dumbbells.

Kettlebells originated in Russia in the early 1700′s and were brought to the United States by a man named Pavel Tsatsouline.

When training clients, I make it a point to show them the difference in doing an exercise with a kettlebell, as opposed to a dumbbell, because unless the form is correct, the benefits of kettlebells are diminished with inproper form.

Only time will tell, but it looks like kettlebells are hear to stay, what with all of their wonderful benefits to helping us get in great shape and staying healthy!

1. Model healthy choices – engage in more physical activity and choose healthier foods to eat. Children learn by example, so let’s start out on the right foot and get them to choose wisely early on.

2. Limit fast foods – the fat and calories provided in typical fast food places contributes to heart disease and weight gain. Not that fast food should always be avoided, but healthier choices can be made. For instance, choose a grilled chicken sandwich without cheese and mayo instead of a quarter-pound hamburger with cheese. Order reduced fat milk with a side of fruit. Some fast food establishments offer a variety of lean meats and vegetables. Go for the most color on your sandwich and put it on whole grain bread.

3. Do not put your overweight child on a diet – more problems come from restricting the diet early on in life. Children may overcompensate and not stop when they are full or they may start to sneak food.

4. Provide your child with healthy, nourishing options at home – freshe fruit and vegetables are quick and easy snacks. Encourage breakfast and planned meals and snacks versus eating on the run. If servings juice, make sure it is 100% fruit juice and stick to 1/2 cup servings. Finally, lead by example.

5. Limit sedentary activities – plan family time that involves simple activities such as walking or bike riding. Or, plan a weekly game night to have fun and share the day’s activities together.

6. Reduce use of refined carbohydrates – chips, white bread, and sweets can lead to weight gain and exacerbate other health issues. Choose instead, whole grains such as whole grain breads and cereals with fresh fruit.

7. Remember that many children grow out before they grow up – some put on body fat before gaining height. Instead of a diet, involve your child in recreational sports and activities.

8. Check yourself – before you determine that your child has a weight problem, check with your pediatrician. Some parents have real concerns while others may misinterpret it as not looking the norm. Your pediatrician will have accurate growth charts and be able to tell you where your child stands with regard to healthy weights.

9. Become and advocate – get involved in community efforts to improve walkways and recreational areas.