Photo courtesy of www.balanceofgoodhealth.com.

By Alexa Powell, Forever Wellness Intern

I was sitting down to have lunch with some friends a week ago and something in our conversation stuck in mind. The question that kept whirling around the table was “How do I lose weight the fastest before leaving for vacation”? With spring break right around the corner that question seems to come up a lot in conversations. I really just had to sit back at one point and listen to all these crazy ideas of what people are willing to do to try and shed pounds fast. Of course I stuck to my guns when they asked me what I thought though, and I said that they should all just eat healthy. What happened to just eating healthy and sensibly, so that you maintain a healthy weight and actually keep unwanted pounds off?

I think in this passage then it is important to recognize and talk a little bit about eating healthier and making wise choices when it comes to one’s own diet, since spring break is coming up and since March is known to be “National Nutrition Month.” I believe one of the most crucial things to remember about eating healthy is that it is not something that should just be done for a month or even two months, but that it should become a way to live. It needs to be a lifestyle, not a fad. One of the things I have heard many become guilty of is skipping meals and instead, doing something like taking a couple diet shakes a day. This is not a good way to start making healthier choices. The only thing this is going to do is make you feel starved, slow down your metabolic rate, which could cause numerous health issues, and most likely make you want to eat more when you finally do sit down to eat. Don’t starve yourself. Your body will thank you for the good, regular nutritious foods you put into it. You need that fuel to keep you going in your daily activities, especially if you are doing moderate to vigorous workouts most days. The body needs food to burn off calories. There are many other things you can do to stay healthy:

A big thing to remember that people often can forget is to drink enough water daily, meaning at least eight cups of water. Water is your friend. It may be good to purchase a water bottle that you can keep refilling throughout the day, because it should be your new accessory. One constantly needs water to keep hydrated and to help digest food properly, so plan on carrying water around with you everywhere.

Vegetables should be prominent in your diet. They fill you up and you can never go wrong with greens, like romaine lettuce, green peppers, celery, broccoli, etc. Vegetables are very versatile, because they are great cut up as a snack between meals, and are great served with a meal. It is also a good idea to include colorful vegetables in your diet, like orange, red and yellow peppers. All vegetable types are a wonderful asset to the diet, because not only are they low in calories, but they provide you with numerous healthy nutrients.

I think that when trying to shed pounds or eat a bit healthier it is important to not immediately cut all foods from your diet. One thing many do is cut out carbohydrates like bread, pasta, and rice. But you really don’t need to do that. One can still have these types of foods, it is just important to make good choices. Instead of having white bread, choose whole grain wheat bread, and eat it in moderation, meaning a serving or a slice of the bread.

Really, you can still eat, lose weight, and be healthier! No one needs to go to extreme dieting fads or quit eating to lose weight. It is about balance and moderation, and changing to make a healthy life-style. Losing a few pounds the right way will take time, but when done in a healthy way the weight lost is more likely to stay off in the long run.

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!

Okay, Christmas has passed and the New Year is here. The bright lights have been taken down and the decorations have been put away. The excitement seems to be over, and now we are left with a bunch of white fluffy stuff that covers our lawn, keeping us inside. Often, after the New Year, it’s normal to feel a little slumped because of the lack of excitement. The change of season and lack of sunlight can start to take a toll on some and could cause a form of depression called, Seasonal Affect Disorder (SAD). This form of depression most commonly starts when winter kicks off. Symptoms include having decreased energy and concentration, decreased interest in work and other activities, social withdrawal, increased appetite, and increased sleep.

Many people may be affected by this disorder on various levels, and many people are especially affected in the state of Michigan where on average the account for sunny days is far less than that of California. But there are two ways to help increase ones mood and energy levels when these symptoms start up. One important thing to do is to try and get outside, even if it is overcast! Even though the sky may appear gloomy and be cloudy, a cloudy sky still will give a person more light than they would get from a light box. Plus, the fresh air may make you feel better. If going outside is not an option, due to a blizzard or whatever reason, then it may be wise to look into other treatments, such as light therapy. For this, you just sit a couple feet away from a specialized light box, so that you get exposed to a stream of specialized bright light. This kind of therapy is used to portray outside light and can cause positive changes in the brain’s chemicals that are linked to one’s mood. By exposing yourself to light you can increase your level of serotonin, a chemical located in the brain which is a neurotransmitter. Increasing your level of serotonin can help your overall mood.

Another option that may be helpful for some is to consider taking a melatonin supplement. In the winter season, our natural hormone melatonin, which plays a part in our sleep patterns and also our mood, can be disrupted from the change of weather. By taking a melatonin supplement you may be able to make up for that disruption. Before taking any supplements it is best to talk with your doctor first and assess your situation.

SAD is becoming more and more common among many individuals, and there is no reason to ignore it. By addressing it, you can normalize your mood and get your energy level and motivation to a more steady level throughout the year.

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!

I’ve heard it said that growing older is inevitable, but growing up is optional. As we age, we enjoy the gifts of increased knowledge, skills, and wisdom that come from life experience. If we are fortunate, we also maintain the spirit of playfulness that comes so naturally to children. Does being “grown up” have to mean always being responsible and serious, or can we strike a healthy balance between honoring our commitments while also fully enjoying our lives? Here in Northern Michigan, we are surrounded by plentiful opportunities for recreation in stunning natural settings. Yet we can easily get caught up in day to day tasks without giving adequate attention to the energizing and essential activity of play. When is the last time you did something “just for fun,” or for the sheer joy of it? If you feel burned out, worn out, or too tired out, perhaps it is time to change direction and learn to be a “Kid at Heart.” To be a Kid at Heart, you’ll need to practice being in the present moment, simplify to the bare essentials, and enjoy what you really love!

Practice being in the present

As adults, we can easily become preoccupied with the future. That is, instead of fully experiencing what is going on right now, we get stuck in our minds thinking about what we’ll do, or what will happen in the future. A striking example of living in the future (rather than living in this moment) was shared to me by my uncle, who while taking in a breath-taking view at a National Park, heard another tourist say, “I can’t wait to get home and see the pictures of this!”

Each day, we make dozens of choices about where we focus our mental attention. Adults, who have so much to attend to, often need reminders to “stop and smell the roses”. On the other hand, kids quite naturally pay attention to whatever catches their attention, from moment to moment. Where is your mind throughout the day as you go to work, exercise, cook a meal, watch television, or talk to friends and family? Do you ever find your body doing one thing while your mind is somewhere entirely different? While it is helpful to use our brains to accomplish necessary tasks and plan thoughtfully for the future, it is also important to allow our minds to rest in the here and now.

For a Kid at Heart, this moment (what is occurring right now) is more important than what has already happened, or what may happen later. Simply observing children at play can be a wonderful way to witness how to live in the present moment! Another simple way to improve your connection to the present is to regularly check in with yourself and ask, “What is on my mind right now?” The more we stop to notice the content of our thoughts, the more we gain control over “automatic” activity like fretting about the future. Learning a formal meditation practice where you spend periods of time giving focused attention to your breath, to your bodily sensations, or to a mantra can be a great way to train yourself to appreciate the present moment.

Simplify to the bare necessities

For some over-extended adults, finding room for play amidst an already cramped schedule can seem impossible. If this sounds like you, then it is even more important for you to become a Kid at Heart! To be a Kid at Heart, you’ll need to crawl out from under the gigantic to-do list you’ve created in your life. Perhaps today is the day you plan to pick up some groceries, finish that report for work, fold the pile of clean laundry, and schedule that dental appointment. A Kid at Heart always schedules in opportunities for play. In the book, The 100 Simple Secrets of Happy People, Dr. David Niven contrasts the ease in which children prioritize play with the reticence of adults who say they don’t have time for fun; he asks readers if they can imagine a child who is invited to the zoo turning down the offer saying, “I’ll have to get back to you- I’m really swamped right now.” Just the thought is ridiculous!

A Kid at Heart makes space for spontaneity and play. If your to-do list feels stressful to you, get honest with yourself about what activities are truly essential, and which activities are optional. Allow play to rise up on your priority list! 

Do what you love 

I love to ask adults to do the following exercise: Spend 5 minutes brainstorming about the most enjoyable and fun activities that you’ve ever done, and jot each activity down creating a long list. Then, next to each activity, write down the most recent time you actually did that activity. What do you notice about your list? Often, adults who participate in this exercise recognize how infrequently they take time out for the activities that bring so much joy.

More often than not, the persons who complain the most of stress are the same folks who insist that they don’t have time for fun because there are “more important things to do”. Certainly, we need to pay the bills, do our work, and follow through with the responsibilities we commit to. Yet constant use of our brains and bodies to be “productive” without having playful experiences brings us out of balance.    

To be a Kid at Heart, sort out what you most like, and what is most enjoyable to you. Each individual will have his or her own idea of what kind of play is the most rewarding. Consider your personality and your preferences when identifying what kinds of play is a good fit for you. If you love being physically active, your play might include things like doing an individual or group athletic activity, dancing, or learning a sport. Artistic persons might be more drawn to taking photographs, creating artwork, writing for fun, or listening to music. Individuals who are highly social might gravitate most to activities involving people (parties, entertaining, going out on the town with a group of friends). Nature lovers may find the greatest enjoyment being out of doors in nature hiking, camping, or being around animals. Persons who excel at logical and analytical tasks may prefer to play with things like crosswords, puzzles, or board games for fun. One person’s play may be another person’s chore. The important aspect of being a Kid at Heart is to do what you love to do!

As the summer tourist season winds down in Northern Michigan and kids head back to school, consider how you can embrace being a Kid at Heart and make play a significant part of your routine. Whatever kind of play would make your day, create the space and opportunity for it to happen! Feeling more energized, joyful, lighthearted, happy, and carefree will be your reward. No matter what your chronological age, it’s never too late to be a Kid at Heart!

Guest blogger:  Melissa A. Bullard, Ph.D.

Melissa A. Bullard, Ph.D, is a licensed psychologist who enjoys helping singles and couples enhance their relationships. She offers individual, couples, and group therapy. Contact Melissa at (231) 392-3611 or melissabullard@juno.com.