Crossing the finish line for the 1/2 Marathon 2006.

My goal for this year is to run the 10K here in Traverse City on Memorial Weekend – yep two short months away. However, it is just my stepping stone to the 1/2 Marathon in May 2011 that I will be running with a friend from school. I ran it before and I have every confidence that I will be able to again (as long as we can get in to it!!).

Signing up for a race is a great way to kick your exercise and nutrition into gear. There are multiple free training programs out there to use as well as nutrition guidelines. Not a runner? Neither am I! Hated it growing up and hate it now. However, I do love the way I feel after a good training day. Like today, we were sweating like crazy and muscles were burning, but it will all be worth while when I cross that finish line.

This past Saturday was our third weigh in with the Fit For You Weight Loss Challenge. Before weighing in, they had us throwing medicine balls against the walls, lunging back and forth across the room, hitting Big Foot tires with sledge hammers, and squatting with kettlebells. It was fantastic and a great way to finish out the training week. Along with following a structured meal plan – which in no way leaves you hungry for more food, I am now down a total of 14# in two weeks!! Yes, two weeks!

For those of you who don’t know where to start with you exercise, contact a personal trainer to get the basics – and good form – of a simple work out. Add some cardio exercises like treadmills, elliptical machines, or go outside and take a walk around your neighborhood or local park. If you don’t have access to a trainer or equipment, use a race training guide for beginners. There are plenty of resources out there for Couch to 5K/10K/1/2 Marathon and so forth. They start you out small and gradually work up while giving you rest days. As for nutrition, contact a local dietitian in your area by going to www.eatright.org and clicking on the “Find a Registered Dietitian” link.

Make a pact with yourself and write it down. Challenge yourself to do something like walk 1-2-3 miles daily or eat at least 5 servings of fruits and veggies daily and do it for 3 weeks straight. Once you get into the habit, you will see how much easier it is to fit it into your daily routine. If you’d like to share your one goal with one or more persons you will find your motivation increasing.

Good luck everyone and see you at the finish line!!

Me at La Jolla Cove, California, February 2009

I’m a registered dietitian and yes, I’m a big girl. I’ve not always been this way, but life happens and here I am. I struggle with my weight all the time but I feel this helps me connect with my clients better. I can feel their struggles and I can feel their frustrations.

I’ve heard all the excuses: I’m too busy; healthy foods are too expensive; I’m taking medications that make me gain weight; I have thyroid problems. I’ve heard more than this but these are most common. The thing is…these all apply to me as well. I work crazy hours and I don’t necessarily have time to cook. Healthy foods can be expensive but I’d rather spend a bit more on fruits and veggies and enjoy them versus more money on a hospital bill because I didn’t enjoy them. I, too, am taking medications that make me gain weight – two actually and actually don’t make the hormone that promotes lean muscle tissue. And I have thyroid problems. But despite all this, I know that when it comes right down to it, if I exercise regularly my weight comes off. I focus on at least three meals daily and exercise daily for at least an hour or so. I’ll admit, it’s hard for me to stay focused sometimes and I fall out of my routine.

I’m not perfect and don’t claim to be. That’s why I joined the Fit For You Weight Loss Challenge. For those of you who have seen the Biggest Loser, picture that but with twice as many Bobs and Jillians. My trainer appeared to be quiet and reserved when I first met her but she went all Jillian on me at our workout today. It was great!! I love natural strength training workouts and I love to feel the aches and pains from it the next day. Makes me feel like I’ve done something.

As I keep you updated over the next 8 weeks, my challenge to you is: put the excuses away and find what defines a good workout for you!

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.

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!

This recipe is pretty simple; for the yogurt you’ll need to buy a 32 oz tub of whatever flavor you like! This will make approximately 4 cups (4 servings).

            For the almond crunch granola you’ll need:

Mix all ingredients together. Spread thinly on a cookie sheet. Bake for about 20 minutes in a 325 degree preheated oven, or until lightly browned. Let the granola sit for an hour to allow it to cluster a little together and get crunchy.

Take small bowls or parfaits glasses; put a cup of yogurt in and top it off with a couple teaspoons of the delicious granola!

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!