Healthy Exercise: 5 Ways to Get Started Today

I’m a firm believer that exercise should be incorporated into your healthy regime. When I was at my heaviest (207 lbs.), I hated exercise. Any way I could excuse myself from sweating I found it. Once I made a conscious effort to lose the pounds I knew it had to include both dieting and exercise.

For many people dieting and exercise together when you’re overweight seems like a daunting task. The word “diet” alone is scary enough but pushing you to get up at the crack of dawn or to come home after a long day at work to exert yourself, seems like too much pressure. Taking a walk when you’re heavy or joining a gym seems embarrassing.

How you look at exercise has a lot to do with whether or not you’ll allow yourself to take that path. If you look at exercise from a healthy perspective both mind and body you may be able to release yourself from the negativity the word conjures up.

Here are 5 healthy ways to look at exercise:

1. Exercise at your own pace. Competition is not the key. Easing your way into exercise is important for it to become long-term. In the beginning I only strength trained with my friend Jorge’s “3-Hour Diet” book. It took me 8 minutes. I slowly incorporated other exercises as my weight started coming off. Slowly incorporating exercise into my day made the whole idea less stressful and more doable.

2. Exercise with a friend. When I first decided to add physical fitness to my daily routine I had a friend who knew my plight. Her kind gesture to call and start walking with me was greatly appreciated. During the summer months we walked and talked at least 2 or 3 times a week. In the winter we found a local mall in our area that opened early for walkers. Walking became my favorite form of exercise. I love nature and being outdoors. My vacations revolve around walking and staying fit. I can take my tennis shoes anywhere and I’ve taken in some beautiful scenery wherever I go.

3. Exercise for fun. Finding an exercise that fits who you are is important. If you don’t like aerobic exercise then don’t do it. I love Bike riding and aerobics. I love walking and Zumba classes. You may find hiking and rollerblading or running and strength training are your forte. Whatever it takes do it to make it last. Exercise should be fun and exciting. Doing many different forms of exercise will keep you interested.

4. Exercise with a Plan. Make it fun and print out a calendar from your computer or buy one at an office supply store. Dedicate each day to something physical. Penciling in a routine will keep you on track. We all pencil in doctor’s appointments and family agendas, make your life a priority too.

5. Compliment Yourself. This is the most important thing. Don’t wait for others to notice a change. If you go that extra mile on your walk or if you finally figured out what time of day works best praise your efforts. The littlest things matter. Your opinion is what counts most of all.

Enter your email address:

Delivered by FeedBurner

7 Things You Don’t Want to Say When Dieting or Maintaining Your Weight

Looking back at my dieting mentality I can remember things I repeatedly said to myself that defied logic. I said them hoping to create a comfort mechanism when really what I was doing was sabotaging my efforts. Over the years I still find myself tempted to recreate these patterns. They are always there with me. Underneath the new me I still remain, ever so slightly, that overweight girl. It takes practice to talk you out of things.

Here are some of the things I would say:

It’s the weekend I deserve to splurge.

Yes, you do! However my definition of splurging is not necessarily on food. I love pampering myself at the salon or buying a piece of inexpensive jewelry, having a coffee with a friend. Splurging can mean eating one piece of pizza you haven’t had all week long or having a glass of wine and playing it cool the rest of the night with a diet pop. Little splurges are fine. Big splurges, unless you’re prepared to take the good with the bad can be difficult. I know now if I splurge I have no problem getting back on track.

I ate the cake so I might as well forget about my diet this week.

I told myself this numerous times. Yes, you can have your cake but don’t chalk your mistakes up as failure and give in. Pick yourself back up and carry on. We all do it. One day, one meal or one snack mistake is just that, one minor mistake. Ruining your efforts for the entire week will make you feel worse.

It’s too early or too late in the day to exercise and I’m tired.

I used to wake up late in the morning. By the time the evening rolled around I was making excuses not to exercise. A friend suggested I get up early before my family was up and get my exercise in. Me? Get up early in the morning? This was absurd!

I now have my workout clothes and tennis shoes beside my bed. I slip into my gear and head to my basement for my workout. Any other things I do during the day like walking, biking etc. are bonuses for me and my health. Plus, once I get started with my routine I’m not so tired after all. In fact the exercise gives me energy and makes me sleep better. Keep working at this. Find what fits your schedule. You won’t regret it.

Life is too short I’ll try again some other time.

Life is short but think about how much shorter it will be if I don’t take care of my health. I want to be around for my daughter’s graduation or my son’s wedding. I want to remain energetic and enjoying life for a long time. Sure, you can start tomorrow but today sounds even better when I know what I’ll have to look forward to.

Now that I’ve lost the weight I can start eating again.

I’ve been on countless diet plans and my biggest pitfall was when I told myself it was fine to go back to the way things were. I never completely made what I was doing a life-long habit. Now I tell myself that I can eat, only this time it’s healthier versions of what I love. I can enjoy everything in moderation.

My family is overweight so I’m destined to remain overweight.

I remember telling my husband this when I was on vacation with him. After attempting to lose weight for years I was exasperated at the thought of trying one more time. I had a mother, grandmothers and relatives that were always overweight. I felt that was my destiny. Of course, now I realize I won’t be model thin (I’ve never wanted to be) but I can feel healthy and energized and fit in my own way. I know that everyone has health issues that may affect their weight but this was not my case and neither was my weight being hereditary. It was just one more mountain I had to climb. One more thing I needed to do to change my destiny.

If I eat this when no one else is around it won’t matter.

This was something I did regularly at my highest weight. The kids went to bed, the husband tucked in and it was me and my best friends chocolate chip cookies and late night movie. Sitting in front of the television I remained in my own little world for a couple of hours and no one would notice. I called it “ME TIME”. I wish now I had just turned the kitchen light off and went to bed like everyone else. It does matter and people do notice. They notice how heavy you are so the secret is out whether you want to believe it or not. I didn’t get that way just watching TV. I also know that it does matter, to me.

What are some things you say to yourself that keep you from maintaining or losing?

What words are you using to keep you from reaching your goals?

Say them but think outside the box and use them to your advantage instead.

Favorite DVDs

Let's face it,  exercise can get pretty boring unless it is full of variety and has the word fun attached to it.  Here in Michigan the winter months can get very cold, long and rainy.  In the winter I have walked the mall, watched videos on my laptop and have even found exercises "On Demand" since our cable company offers these for free.  My favorite thing to do is search for new DVDs on several of my favorite sites.  One such site is Collage Video.  At this site you can watch portions of exercise DVDs before you purchase them.  I have a bookcase full to challenge myself, get in quick workouts and I never get bored.  I have 3 series that I absolutely can tell you work my body.

The Firm Cardio Party is Great!  I do this one at least once a week.  All of these tapes are great for beginners all the way up to the novice exercise guru.  I have step tapes, strength training tapes and dance tapes from them.  They are easy to follow and really work my body into shape. They also offer exercise equipment and tools that fit with their workouts.

I love Kathy Smith!  Her workouts definitely make me sweat and work every muscle in my body.  She is easy to follow and has such a huge library of tapes to choose from.  I have this particular DVD and use it regularly as well.  She has sound advice on all her workout DVDs and is motivating and fun.  She has been on the exercise circuit for years and looks phenomenal!  Her exuberance is contagious so I keep coming back for more.

I love Prevention Magazine for it's sound advice, and tips and tricks to staying healthy at any age.  Chris Freytag is an excellent instructor in all of the Prevention DVDs.  I have them all.  I love this one in particular because it is 3 minutes cardio, 2 minutes strength training and 1 minute abs.  You go through 6 circuits and a cool down.  For a workout that targets every part of your body and teaches you each exercise easily and efficiently these DVDs are a great addition to your library or for anyone just starting out. It also cues you on how to work harder if you choose to.

Of course these are all wonderful ways to get started exercising or to keep exercising in the privacy of your own home.  I like them because I have my own personal trainer,  I don't have to go far to get started and I feel great afterwards.  I can do them when the weather is bad or when I am in a hurry and the variety is endless.

If you want to save even more money, check out the exercise DVDs at your local library.   

There's such a huge selection to choose from wherever you go.   So, what are you waiting for?  There isn't an excuse in the world why you shouldn't find something you like to keep the excitement going or to get started on an exercise regime today.

Keeping It Off -- No Excuse Exercising

Clicking on these links will bring you to a great website called "Exercise TV." Planning my exercise for the day is key to keeping it off. I don't pencil it in on my calendar. For me to make maintaining my weight a reality exercise is a given. Today, rain has set in on Michigan. Although I enjoyed the weather and being outside yesterday my back up plan is to put in a DVD and workout in my basement. My tiny corner includes everything I need. This site is great if you are traveling and have a laptop or you are pressed for time. Sometimes when I am bored I start one of these videos to get in a few more minutes of exercise rather than running to my fridge or pantry to search for food.  I know in the long run the food won't make me happy. These videos are quick and simple and portable. You also have the chance to purchase favorites. Feeling energized before and during my day keeps me going and staying on track.

Exercise TV | Workout Videos | Free Full Length Workout Videos

Keeping It Off-- 10 Steps To Exercising

When I first decided to lose my weight I knew that no matter what, exercise had to be part of that process. For someone who had become a couch potatoe this was difficult to swallow. I always wanted an easy way out. Once the pounds started coming off I started walking. I bought a pedometer and tracked my miles and gathered up some friends who were both encouraging and motivating to join me. Exercising is not easy. On certain days you are tired and don't want to get out of bed, you have to learn to challenge yourself so that you see results and it is a lifetime commitment to staying fit and healthy. Here are 10 steps I took to easing myself into a lifelong commitment to exercising.

1. Ease your way into any exercise you plan on doing. Don't do a 5 mile walk on your first day out or an hour cardio video at home if you've never worked out before or haven't worked out in awhile.

2. Make sure you choose something that you know you will stick with for the long haul. Walking for me was something I knew I could stick with and I could do anywhere even on vacation.

3. Variety is key. If your walking make sure you take different routes and challenge yourself by going a little further each week. Buy video tapes for rainy days and winter months so you can try out new exercise routines. Find a great Bike trail, pack a healthy lunch and ask your spouse or friend to join you.

4. A friend or spouse that motivates and encourages you to keep going and compliments you on your accomplishments is a positive thing and will keep you going. It's not a competition. Do this for you and only you. By surrounding yourself with positives you will keep you going.

5. Pick a time of day that works for you and stick with it. For me 6a.m. every morning was perfect! My family wasn't awake, I got my workout in and I could concentrate on the rest of the day. This was my time uninterrupted and still is after 7 years.

6. Be prepared! I have my tennis shoes by my bed and I often wear my workout clothes too. I wake at the sound of my alarm, put on my tennis shoes, grab a bottle of water and either do a workout tape or head out for a walk.

7. Have a backup plan. Rain or shine I know before the next day what my exercise options will be. No excuses!

8. Have the right equipment. Well fitted tennis shoes, comfortable clothes, a set of weights, a step, video tapes, a favorite exercise website to go to for exercise routines. There are a variety of inexpensive pieces of equipment you can utilize at home that cost pennies like a jump rope for instance. I've never been to a club. I like the comforts of home. Get in, Get out! That's my motto.

9. Fuel your body before and after your workouts. A piece of fruit before is great! Something to keep you going is very important. Enjoy your workout foods.

10. Treat yourself to some great workout clothes, feel great about what your doing and enjoy the journey.