Average Joe Fitness Blog

Using Your Fitness Routine To Build Self-Esteem

2008-09-03T22:39:00.004-04:00

We all know having a regular fitness routine makes you look and feel better. Your body is firmer, you have more energy and you add years to your life. But did you know your exercise routine also builds healthy self-esteem?

The key to feeling fully fit is to exercise for the right reasons. You need to have a fitness routine that fits into your lifestyle. Crazy crash diets and ridiculously rigorous fitness programs are never the key to success.

Avoid fad diets that only make you feel worse about yourself. When it comes to overall fitness, slow and steady wins the race. Remember, you want to establish healthy eating patterns. Losing weight fast is never a permanent solution.

Steer clear of demanding exercise programs you secretly dread. Instead, make exercise enjoyable. Use the time to listen to your favorite music as you walk through the park. Take your dog for a regular walk along a scenic path. Play basketball with your children. Dance to your favorite music videos. When fitness is fun, you want to keep doing it.

Finally, remember it took time to put the weight on and it will take time to take it off. Be patient with yourself. Feel positive regardless of your current weight. If you maintain an upbeat perspective, your self image will continue to soar as the pounds slowly melt away.

Does Your Diet Need Anger Management?

2008-04-24T21:06:00.003-04:00

Slow traffic on overcrowded roads. Co-workers who refuse to carry their weight. Family members who won't pick up after themselves.

There are countless reasons for the rage that swells up within us, calling upon our anger management skills to squelch our impatience. Is dieting another issue that makes you frustrated?

Your anxiety about dieting may be holding you back from achieving the healthy, attractive body you really want.

Consider these easy ways to get rid of dieting rage:

Enjoy the healthy journey without constantly worrying how many pounds you lost. After all, it's a lifestyle change you are trying to achieve first, and the pounds will then melt off naturally.
Crash diets put you on the fast track to dieting frustration and failure. Slow and steady wins the race and helps you reach your dieting goals without grief.
Have someone join you for the dieting experience. Jog with a neighbor, tally calories with your best friend, walk your dog everyday or join an online forum to find a fitness friend.
Be patient with yourself and the world around you. Life constantly presents changing circumstances that may cause you to stop and restart your diet. Go with the flow and you will always return to the right path.

If dietary distress is holding you back from losing the weight you want, de-stress so you can enjoy your fitness routine instead of dreading it.

How To Bike Your Way To Fitness

2008-04-20T20:39:00.003-04:00

When you were a child, you probably spent plenty of time getting around on
your trusty bicycle.

After you got your first car, your bike fell to the wayside. Now it's collecting dust in the back of the garage, if you still have it at all.

Now that the warmer weather is here, drag out your old bike or find yourself a new one so you can return to the fun outdoor activity that kept you fit as kid.

Benefits of bicycling for fitness include:

A change of scenery rather than sitting on a stationery bike at home;
Fresh air and sunshine with beneficial vitamin D;
Aerobic activity for better heart health and circulation;
Improved overall fitness including well-toned leg muscles; and
Local transportation so you save on gas and protect the environment.

To get started, all you need is a stable bicycle, a helmet and sturdy sneakers. And do a few simple stretches before you ride to limber up your muscles.

Returning to one of your favorite childhood pastimes is an enjoyable way to achieve your fitness goals.

Find A Fitness Friend to Reach Your Goals

2008-04-17T22:21:00.002-04:00

The reason many people join an overpriced gym or fitness class is to be around others who share their goals.

But you don't need to join an expensive gym or schedule your life around a class to find like-minded people looking to get fit. People everywhere want to get in shape, creating countless opportunities to find a fitness friend.

Talk to your neighbors, co-workers, friends and family members about getting in shape. Mention fitness to the local grocer, your hairdresser and the mail carrier. Participate in online fitness forums.

You are certain to find a fitness friend to keep you inspired, often in the most unlikely place.

The ideal fitness friend:

Will have similar goals;
Has a compatible schedule so you can touch base about your progress or workout together;
Will be enthused about getting fit; and
Wants to be your cheerleader and seeks inspiration from you.

When you share your fitness goals with someone else, you have another person to answer to about your progress. This type of friendship can mean a fitter, healthier future for the both of you.

Does What You Drink Jeopardize Your Fitness Efforts?

2008-04-13T22:32:00.004-04:00

If you are exercising daily and eating well-balanced meals but still not losing all the weight you want, consider your beverage choices.

What you drink could be packing on quiet pounds and jeopardizing your fitness goals.

Consider some of the unhealthy beverages you may wind up sipping at some point during the day:

Soda has empty calories and even diet soda may have caffeine that works as a diuretic, dehydrating your body;
Coffee also has caffeine and adding sugar or milk will add calories;
Whole milk contains essential nutrients but also has the highest fat content; and
Alcohol causes dehydration, possible liver damage, minimizes absorption of essential nutrients and even interferes with the way fat is metabolized in your body.

There are, however, healthy beverage choices that support your fitness efforts:

Green tea is a preferred choice over coffee because it's an antioxidant with lower caffeine;
Tomato juice is an antioxidant with vitamins and minerals with a fun spicy flavor;
Skim milk contains all the essential nutrients that whole milk has without all the fat; and
Water hydrates your body, flushes out toxins from your system and has no calories naturally.

To boost your fitness routine, make sure you include healthy beverages on your everyday menu.

How To Keep The Weight Off Now That You're Fit

2008-04-07T06:47:00.002-04:00

After a lot of hard work, you finally reached your goal weight. Is it time to celebrate with a rich dessert? You may want to reconsider.

While self deprivation is never suggested, you have to change your habits to successfully lose weight.

Getting rid of old habits should be a lifestyle change, not a temporary state of mind.

Unfortunately, almost ninety percent of people who lose weight struggle with keeping it off.

You can beat those odds by maintaining your new lifestyle - remember:

there are healthy snacks that are equally tasty without all the fat;
you worked hard to achieve your goals and don't want to step back; and
if you do indulge, will that pull an emotional trigger that sends you back to unhealthy eating habits?

More ways to maintain your new weight and lifestyle include having a fitness buddy and setting new challenges for yourself.

Sometimes people feel lost after they lose weight. Having a fitness buddy keeps you active and thinking about weight loss.

Setting new challenges, such as running a marathon or learning how to play golf, makes fitness fun and rewarding.

By keeping a healthy perspective, you can stay fit and happy for the rest of your life.

Keeping Your Feet Fit

2008-02-19T19:43:00.002-05:00

I am a firm believer that you don't need fancy equipment to stay fit, but wearing the right workout shoes can protect your feet from blisters, discomfort, swelling and prevent injury.

It's tough to get the most out of your workout if your shoes are uncomfortable and your feet hurt. A high-quality shoe that fits properly will support your fitness routine so you can get the most out of it.

Consider these tips to find the right workout shoe to support your fitness program:

Choose shoes that are specific to the activity you are doing such as running, walking or cross training.
If you are flat-footed, look for stable shoes with good support so your feet don't roll inward.
If you have high-arches, get a flexible shoe to absorb shock caused when your feet roll outward.
Your workout shoes should be replaced every six months or less, depending on how often you use them.
When the outer sole is worn or the sides of the shoe lean to either side, it is time to get a new pair.
Wear workout socks when you go to try on athletic footwear so you can a realistic idea of the fit.
Your workout shoes should have a half-inch gap between the toe box and your longest toe to fit properly.

By following these simple tips for buying workout shoes, you can guard against injury and get the most out of your fitness routine.

Exercise Your Way To Better Sleep

2008-01-31T13:52:00.000-05:00

According to the National Sleep Foundation, the average American sleeps only 6.9 hours every night, with a third getting less sleep than that.

The good news is that a simple regimen of regular exercise can help you to sleep better...and you'll enjoy improved overall fitness at the same time.

Half the adults in America sleep less so they can work or play more. However, without the required 7 to 8 hours sleep, people are becoming sleep deprived and unable to enjoy these activities.

Also, sleep-deprived people have higher sugar concentrations in their blood that could contribute to pre-diabetes and a lack of deep sleep inhibits your body's ability to fight disease.

For most people, working out regularly reduces insomnia and improves sleep quality by producing smoother transitions between the cycles of sleep.

Getting moderate exercise for 20 to 30 minutes 3 to 4 times weekly will give you better sleep and increased energy. You will be able to fall asleep and stay asleep more easily and remain in the deep sleep phase for a longer period of time for maximum benefit.

Additional benefits of regular exercise and sleep include reduced stress, ease of muscular tension, sharper brain power and increased production of endorphins, the substance that gives you a feeling of well-being.

Having an ongoing exercise routine will help you sleep better and feel better everyday.

Five Ways to Get Better Sleep For Total Fitness

2008-01-25T06:22:00.000-05:00

An essential part of your total fitness routine is getting enough sleep. While we sleep, our bodies rejuvenate cells and replenish essential energy.

Without at least six to eight hours of shut-eye every night, you are depriving your body of essential rest that can inhibit your efforts to lose weight, cause depression, impair concentration, impair glucose tolerance and just make you feel generally tired and irritable.

Consider these five ways to get better sleep and boost your fitness efforts:

use your bedroom for sleeping and avoid watching television, paying bills or other activities in this room so the environment is relaxing and invites rest;
regardless of your hectic schedule, develop a sleep routine so your body knows when to settle down for bed;
avoid spicy snacks, heavy food, caffeine, alcohol and nicotine before bedtime and choose herbal tea and a light snack such as toast instead;
minimize stress in your life and meditate or take a hot bath before bed to unwind; and
enjoy a 20 minute nap during the day when your energy levels drop but avoid long naps that could interfere with sleeping through the night.

By taking control of your sleep patterns, you will be healthier, have more energy and enjoy a greater level of fitness.

How To Make the Most of Your Workout

2008-01-20T20:51:00.000-05:00

We spend so much time considering the best way to get fit that we sometimes overlook the relevance of what we do before and after the actual workout.

While choosing the right workout is important, you can make the most of your fitness routine by warming up and cooling down properly.

Before you workout, engage in five minutes of stretching exercises to warm up your muscles and get ready for action. Without warming up, you can strain your muscles or get injured.

Before, during and after your workout, you should drink plenty of water to stay hydrated. After you workout, you should take a few minutes to cool down by stretching your muscles again.

Make sure to drink two to three glasses of water within two hours after working out to remain properly hydrated.

You should also refuel after working out by eating something lean with protein and carbohydrates, such as a tuna or chicken sandwich on whole wheat bread.

Carbs help to boost your energy level while the protein repairs the muscles you used during your workout.

You can make the most of your workouts by taking time to warm up first and cool down afterwards.

5 Tips For Healthier Eating in the New Year

2008-01-08T23:18:00.000-05:00

If you are suffering from a high-calorie holiday hangover, you are not alone.

All those tempting treats can put on pounds quickly and the New Year gives you a fresh start for better eating and healthy living habits.

Consider these 5 tips for the healthiest New Year ever:

Don't forget the fiber. A combination of protein and fiber helps to curb your appetite, regulates blood sugar, promotes regularity and reduces blood cholesterol. Ideally you should have 21 to 38 grams of fiber daily.
Don't forget the fish. Not just brain food, fish has vitamins, minerals, protein and omega-3 fatty acids to help reduce the risk of heart disease, cancer and even minimize the potential for diabetes.
Eat plenty of dark green, leafy vegetables. You mom told you to eat your veggies and she was right because dark green, leafy vegetable contain beta carotene and lutein to combat cancer, stroke and heart disease.
Control your portions. By using a smaller plate and eating slower, you can eat less without feeling hungry.
Don't forget the beans. Bean are rich in carbs, protein and fiber to control cholesterol, promote regularity and minimize the risk of cancers.

By facing the New Year with a healthier perspective, you will look and feel better sooner than you think.

A Halloween Sugar High and Holiday Sweets

2007-11-20T21:12:00.000-05:00

Halloween seems to be the time of year that gets us started with sweet treats and it goes on right into the New Year, when we all get on the scale and make resolutions to lose ten pounds.

No matter how many people may succumb to this temptation, it is still an unhealthy choice to avoid.

The refined sugar found in Halloween candy and pre-packaged holiday treats offers no nutritional value and contributes to serious conditions such as obesity, diabetes and severe dental decay.

Consider these tips to steer clear of those tempting treats so you feel and look fantastic through the holidays:

Keep in mind the U.S. Department of Agriculture guidelines for people on a 2,000 calorie diet diet are 10 teaspoons of added sugar (80 grams), which is the approximate amount of sugar in one glass of soda;
With the amount of sugar in soda in mind, drink water rather than sweetened beverages;
Buy Halloween candy you don't like so you won't be tempted to pick;
Keep candy and sweets out of sight rather than displayed in irresistible bowls or on the counter;
Make sure you fill up on healthy snacks so you won't be hungry for all the sweet snacks; and
Avoid total self-deprivation during the holidays by allowing yourself just one of your favorite treats - but if you can't have just one - you need to stay away from the temptation altogether.

By keeping these few simple tips in mind from October through December, you can face the New Year without worrying about unwanted weight gain.

Thanksgiving Diet Tips

2007-11-09T05:50:00.000-05:00

While we always want to know how big the Thanksgiving turkey is, do we bother to weigh ourselves before the big feast?

Often we avoid the scale from Thanksgiving until the New Year so we remain unaware of the pounds we are packing on.

With turkey day right around the corner, consider these simple Thanksgiving diet tips to avoid gaining an excessive amount of weight that will require you to make a New Year's resolution to knock it off:

weigh yourself before Thanksgiving and after to judge just how much you indulged and use this as a guideline to avoid equal indulgences during the other upcoming holidays;
eat a light, healthy snack, such as fruit, vegetables or low-fat dairy, an hour before Thanksgiving dinner so you are not hungry;
avoid second helpings, even if those sweet potatoes are the best you ever tasted;
stick to one dessert instead of piling your plate with tiny versions of everything available which wind up adding on lots of extra calories;
take it easy on the butter and gravy - use only a small amount or none at all;
don't add salt to your meal;
and take a walk after Thanksgiving dinner to get a bit of exercise after eating.

By following the above Thanksgiving diet tips, you will look great for rest of the holidays and the New Year.

The GM Diet Versus a Healthy Lifestyle

2007-10-16T08:15:00.000-04:00

Have you heard about the GM Diet?

The GM diet is a health and diet program that was developed for dependents and employees of General Motors, Inc. to encourage fitness and wellness. It was created in conjunction with a grant from the U.S. Food and Drug Administration and Department of Agriculture, and field tested at the Johns Hopkins Research Center.

The GM diet was designed to target a weight loss of 10 to 17 pounds per week by cleaning the system and burning more calories than what is taken in. The plan was also intended to flush the system, boost overall well-being and improve disposition and emotional clarity.

During the first seven days, diet followers must abstain from alcohol and drink 10 glasses of water every day.

The first day you eat fruit;
The second day vegetables;
The third day fruits and vegetables;
The fourth day bananas and milk;
The fifth day beef and tomatoes;
The sixth day beef and vegetables;
And the seventh day brown rice vegetables and fruit juice.

By this time, you are supposed to safely achieve a weight loss of 10 to 17 pounds. And after the first week, you can have two alcoholic beverages daily, such as white wine or cordials, to aid digestion.

Although it seems to be a somewhat safe way to shed excess pounds quickly, there is definitely no substitute for a healthy, well-balanced lifestyle. Developing a daily routine that includes the four food groups, exercise, relaxation and plenty of sleep is the key to outstanding lifetime health and fitness.

Fitness is a Family Routine

2007-10-11T06:30:00.000-04:00

The alarming facts about family fitness reveal that one in five American children between 12 and 17 years old are overweight with two-thirds unable to pass a basic test of physical fitness.

Further, the President's Council on Physical Fitness and Sports reported that two in five children have signs of circulation or heart problems.

With these distressing facts in mind, clearly fitness needs to be a family routine.

Here are some tips to get your children and yourself in better shape:

Children learn what they live. Work out yourself and your kids will follow your lead. Include your children in simple workout routines.
Incorporate exercise into your everyday life. Whether you walk the dog together, romp in the park or take a stroll after dinner, include fitness in your family routine just like eating, sleeping and bathing.
Minimize television and computer time. Keep the television and computer in the family room so you can monitor how long your children are using them. Do not put televisions or computers in your kids' rooms.
Make fitness fun. Instead of spending family time at the movies or sitting around, plan hikes, bowling, camping, fishing and other activities that promote both fitness and fun.
Get your children involved in physical activities. Dancing, karate and sports teams are great ways to encourage your children to get moving. If you are on a budget, consider budget-priced community activities through the YMCA or other local organization.

By adding fitness to your daily family routine, you can ensure a healthy future for your children and yourself.

Five Dieting Tips for the Fall

2007-10-02T05:44:00.000-04:00

The crisp air, colorful trees and sending the kids back to school reminds us that fall has returned. Now that fall is back, you can resume your regular daily routine and make sure it includes exercise.

Consider the following tips to encourage you to fit fitness into your day:

Make time to exercise. Whether you go to the gym, take a long walk or work out at home, set a time for fitness and stick to it.
Make fitness a habit. Just like sleeping, eating meals and showering, you need to fit fitness into your daily routine because it is essential for good health.
Make up new fitness routines. If you spent the summer playing volleyball and swimming, add exciting new fitness routines to your day for the fall such as hiking, joining a yoga class or playing football.
Make a list. Just like your list of school supplies and daily to-do's, making a list of healthy fall foods can help you to maintain positive eating habits.
Make a fitness plan. Plan to walk with other people at work during lunch or in your neighborhood when you get home. Join a fitness club or schedule sessions with a personal trainer. Make a fitness plan that involves outsiders to encourage you to stick to the program.

You WILL feel great this fall when you make fitness a priority in your daily schedule.

Four Fall Foods for Healthy Nutrition

2007-09-25T07:12:00.000-04:00

As fall arrives, we have thoughts of harvest and other crops of fresh fruits and vegetables. Consider the following four foods to add tasty, healthy variety to your autumn meals:

Apples

Apples are sweet, delicious and very versatile by themselves or added to a number of dishes. Best of all, apples are low in calories, have no cholesterol, are high in fiber and contain nutrients such as calcium, potassium, folic acid and Vitamin C.

Winter Squash

Fall squash such as butternut and acorn are flavorful and make a great additional to any autumn meal. Winter squash is an excellent source of fiber and Vitamin A.

Pecans

Although portion control is essential when eating nuts such as pecans, they are also very healthy for you and are great on salads or as a snack. Pecans are high in vitamin B6, zinc, magnesium, folic acid and thiamine.

Pumpkins

Not just an attractive autumn decoration, pumpkins are savory and nutritious to eat. Pumpkins offer Vitamin C, E, riboflavin, potassium, iron, fiber and carotenoids to help prevent cancer and heart disease.

Burn More Calories With Interval Training

2007-09-19T21:51:00.000-04:00

Although interval training sounds like a complicated concept, it is really quite simple. When you participate in interval training, you are engaging in alternating bursts of intense physical activity with intervals of lighter physical activity.

For example, if you like to go walking you can incorporate short periods of jogging into your regular routine to experience interval training. Interval training helps you to improve your aerobic capacity, burn more calories with increased intensity and add interest to your regular workout routine without spending money on special equipment.

There are two basic approaches to interval training - the scientific approach and the casual (also known as fartlek, Swedish for "speed play") approach.

The scientific approach is when you enlist the assistance of a personal trainer or fitness professional to help you time the intensity of your intervals based on your target heart rate, the ability of your lungs and heart to deliver oxygen throughout your body and other relevant factors.

The fartlek approach is informal interval training where you determine the speed and length of each high intensity interval based on your feelings that day.

If you haven't exercised regularly or have a chronic health condition, discuss interval training with your doctor first. However, most people can achieve major fitness benefits and burn more calories by slowly incorporating interval training into their regular workout routine.

Athletic Shoes - How to Find The Right Pair

2007-09-17T06:19:00.000-04:00

Although we realize the importance of working out regularly, wearing the right athletic shoes is essential to prevent injuries and enhance our performance. No matter what type of workout you choose, you need to wear shoes that fit correctly and are suited to your particular fitness program.

Consider the following guidelines when you purchase your next pair of athletic shoes:

Try on shoes after a workout or at the end of the day when your feet are their largest for the best fit;
When you try on athletic shoes, wear the socks you will be wearing when working out;
Athletic shoes should be comfortable as soon as you put them on and should not require you to break them in;
Walk, run and wiggle your toes in the shoes you try on to test their comfort in action;
and Make sure your heel does not slip out of the shoe when you run or walk.

Also, if you participate in a sport three times weekly or more, you should wear athletic shoes designed for that particular physical activity. For example, wear running shoes for jogging, hiking shoes for trail running and field shoes for soccer.

Wearing the proper athletic shoes for your fitness program is the first step toward a successful workout and better health.

Strength Training is for Everyone

2007-08-30T06:30:00.000-04:00

The modern face of weight training has dramatically changed since the days of Jack LaLanne and Arnold Schwarzenegger. Today health experts are urging an unusual group to participate in strength training - the elderly, sedentary and the frail.

Adding strength training (by working out with free weights, machines and bodyweight exercises) is good for everyone, young and old. According to the American Heart Association, even people with most heart conditions can benefit from a light weight training routine.

The association indicates that people who have uncontrolled hypertension, unstable heart disease, heart infections, arrhythmias and Marfan syndrome should NOT engage in weight training.

Physical therapist Marilyn Moffat reports about a client who is a 97 year old woman, "She lifts a 4-pound weight for her upper body strength regimen and 4 ½ pounds for her legs. She also rides a stationary bike for 15 minutes."

Moffat, an author and professor at New York University, further states that this is the major reason her client is "totally functionally independent."

The greatest benefit of strength training is the increased ability to perform everyday tasks such as lifting groceries or getting out of your chair.

Like any other fitness activity, you should check with your doctor before starting an fitness program, especially if you are over 40 years old and inactive.

How to Stay Fit Heading Into the Fall

2007-08-14T06:27:00.001-04:00

During the summer, we enjoy increased physical activity...going swimming, taking long walks, bicycling and just having fun in the sun playing games such as volleyball. We feel better and our bodies are usually pounds lighter.

As summer ends and we face our fall routine, it seems inevitable that increased inactivity will bring on those extra pounds that we shed during the warmer weather.

Here are some tips to keep fit right into the fall:

Replace your daily walk, swim or bicycle ride with a new activity that is quick and easy. You can choose to do a shorter walk and add some stretches at home or create your own workout routine to do at home.

Why not select one of the many workout DVD's on the market to motivate you? Many routines are between 10 and 20 minutes so even the busiest people can find time to fit fitness into their schedules.

Joining a gym is another super way to stay motivated and enjoy working out. You can attend classes, work with a personal trainer or create your own streamlined routine for fitness.

You don't have to pack on those extra pounds just because the summer is over. Incorporating a realistic exercise routine into every season relieves stress and helps you maintain your weight until summer returns.