Successes and Discoveries

Sometimes making changes is really frustrating. Sometimes we try to make the same changes over and over again and it feels like we make no progress. We fail in similar ways every time and it is easy to get discouraged. In class we have talked about ways to help combat this and make lasting changes (keep reminders of your motivation, shaping the path, making small goals, planning & preparation, accountability), but I won't pretend that you will never face this frustration.

Things happen to throw you off, both external changes (busy schedule, job/situation change, stressors, etc.) and internal changes (pregnancy, depression, aging, illness). Before you know it, you feel like you haven't made any progress at all and have completely reverted to old habits. In fact, the truth is that you had figured a lot out and made huge progress for your previous situation. Now you simply have a new hurdle. Figure out what is different, what is throwing you off, and make those same small, steady goals to overcome it. You did it before, and you can do it again.

So many times, when we get frustrated, we take it out on ourselves: "Why can't I do this?" "I have no willpower." Can't, can't, can't. Such destructive words! They don't help you move on, they just keep you wallowing and hitting your head against the wall. We try the same things over and over again, expecting things to be different this time because we mistakenly assume that it does depend on willpower. Instead, it depends more on two other things - your readiness to make the change, and DISCOVERIES.

Discoveries are things you have figured out or learned about your habits and what makes you tick. How do you learn these things? Often by failing! And it also helps to keep a record or food journal. :) Maybe you realize that every time you drive by the doughnut shop, you stop and buy one. Maybe you realize that every day after you put the kids down for bed you sit in a comfy chair and eat chocolate. Maybe you realize that when you have a little more protein for a snack you don't get so sluggish in the afternoons. Each of these realizations comes through failure, and each presents the opportunity to make a change that is healthier and will last longer.

Do you realize how powerful this way of looking at things is? First of all, you can make changes because it gives you the tools and insight you need to remove barriers. Second of all, it frees you from the crippling guilt of failure! Every time you "mess up," it is no longer something to mope about. It is an opportunity for discovery.

This is why at our meetings, we do not talk about our failures as such. Instead, at the beginning of each workshop, you have the opportunity to share SUCCESSES and DISCOVERIES. And, really, successes are wonderful, but I almost get more excited about the discoveries. They hold such power, and after you come up with a plan to deal with them, the successes come so much more easily.

So, this week, nurture the scientist inside you. Record a few days of eating or exercising, and see what you can discover!

Planning for Exercise

We had a great discussion regarding physical activity/exercise on Thursday night.  As we discussed barriers to what makes exercise more of a habit in our lives we discovered that just as we plan for healthier meals by taking many steps before the actual eating part, we must do the same with exercise. In order to be successful with consistent exercise, we must plan. 

Who- Working out solo or with a friend/class? Having a workout buddy has shown to be very effective in sticking to a time, as does committing to a class schedule for those with a gym membership.

What - Is my exercise going to focus on cardio, strength training or both? It is not necessary to do it all at one session of exercise. 

Where - Basement? Gym? Outside? Once I know where I am going to workout do I have what I need to be comfortable there? If I am going to do a workout in my basement- I may want music to help with motivation, a pad for floor exercises and some water handy. If I am going to the gym, I might not want to forget my earbuds. For all environments, the proper clothing is very important so that the goal of distance or time can be kept.

When - Early Morning? Evening? It takes adjusting to add exercise into our busy schedules. Interestingly, everyone at the workshop on Thursday preferred to exercise in the morning but struggled waking up in time to make it happen. Paving goals need to be made to make the exercise happen.

How - How LONG?...what is your realistic schedule...designate a time and commit to it.

How -  one step at a time...tiptoe if you must, but take the step!

Share what works for you! What helps you work out better when you do set aside the time?

Compound Exercises

Compound exercises or Multi-joint exercises are exercises that utilize more than one muscle group at a time. As opposed to isolated exercises that focus on one primary muscle, such as a bicep curl or leg extension. Compound exercises can lead to a more time-efficient workout while still gaining strength. In short, they give you more 'bang for your buck'. These exercises also help raise your heart rate so there is a bit of an aerobic quality to them as well.

You may recognize my model for the different exercise demo's...my husband, is a trooper. He asked if this was my way of getting him to workout! No! But he did break a little sweat. :)

I was limited to space in my basement for the pictures this time around so please read the instructions for added variability to some of the exercises. Also, it is more important to focus on your form while performing these exercises than it is how many you do.


SAMPLING of COMPOUND EXERCISES/MULTI-JOINT EXERCISES

Squat

Targets: Glutes, Hamstrings and Quads

Begin with feet about shoulder width apart, shoulders back and core tucked in. Bend knees while taking hips back and keeping back firm. Hands can come forward to counter shift in weight.  Lower body as low as you can go without having your knees going past your toes.

Alternate: Hands can also be holding dumbbells or other resistance equipment to add more of a challenge and when coming back to a stand, add a bicep curl and/or overhead shoulder press.

Squat with Lateral Raise:

Targets: Quads, Glutes, Hamstrings, and Shoulders

Holding a weighted bar or dumbbells (we are just using a stick for image purposes) assume the squat position and while lowering into the squat, raise arms so they close to parallel with the floor.

Mountain Climbers

Targets: Shoulders, Core, Butt and Quads.

Begin by placing hands and feet on floor extend one leg back while bringing the other foot up towards your hands, allowing your knee to come up as close to your shoulder as you can. In a quick movement, switch feet and repeat. 

Alternate: To add a bit more resistance you can put paper plates or sliders under your feet and glide your feet, rather than do the jumping motion.

Push-up with Single-Leg Raise

Targets: Chest, Shoulders, Upper and lower back, Hamstrings

Assume plank position, keeping hands just outside shoulder width and under shoulders. Lower body towards the ground, aiming for a 90 degree angle with your elbows while slightly raising one leg, just enough to engage the hamstring and glutes, then raise your body back up and lower leg. Repeat with alternating legs.

Lunge with Torso Rotation

Targets: Glutes, Hamstrings, Core, Shoulders

Begin with a forward lunge, keeping knee over ankle. While holding a stability ball, medicine ball or dumbbell, hold arms straight out and rotate at the waist from one side to the other. Stand up and switch lead legs and rotate again.

Side Lunge

Targets: Quads, Glutes, Adductors

Assume starting position for squat (feet shoulder width apart, shoulders back, tall posture). Step out far to the side so that the non-bending/nonweight-bearing leg is mostly straight. The weight bearing leg should bend at the knee but the knee should not extend past the toes. Keep hips low and back and lower as much as possible without pain. Alternate sides.

Dead-lift with Bent-over Row

Targets: Hamstrings, lower back and upper back

Holding a weighted bar or dumbbells, hinge at the hips and lower upper body towards feet. Keep bar close to your body and keep a slight bend at the knee. Go down as far as possible before bending knees too much. Keep back flat and eyes up. In the bent over position raise elbows, lifting the weight, then return the weight but maintain the bent over position and repeat the rowing motion for as many reps as you are able.

Plank with Leg-Raise

Targets: Shoulders, Core, Chest

Begin by placing hands directly under shoulders and about shoulder width apart. Keep body in a linear form from toes to head, maintaining flat back, avoid sagging or arching of the back. Hold Belly button in towards the spine. Hold position, starting at 15 seconds, eventually gaining strength to hold for a minute or more.

Plank - Jack

Targets: Shoulders, Upper and Lower Back, Core (lower abs)

Assume plank position with straight arms, be sure to maintain a flat back and avoid sagging or arching back. Jump legs out and return them (just like a jumping jack). This is a quick movement but be sure to maintain good form and posture while moving legs in and out.

Tricep Dip with Single-leg Raise

Targets: Triceps, Core, Quads

Using a bench or chair or edge of sofa, sit right on the edge with hands at your side. Inch your body off the edge and lower your body while one leg is straight out and raised. Repeat the dip but alternate which leg is raised.

Inchworm with Push-Up

Targets: Hamstrings, Upper and Lower Back, Chest and Shoulders

Begin in a standing position.  Keeping legs as straight as possible, bend over and place hands on ground. Start walking hands out while keeping your feet planted.  Walk hands out as far as you would to get in a push-up position. Perform a push-up and walk hands back towards your feet.

There are so many more compound exercises- I tried to focus mainly on ones that do not use any equipment so that they can done anywhere!

When just using body weight- it can be a better challenge to perform them for a certain amount of time, like 30 seconds, rather than putting a number to them but either way you want to be sure your form is great before adding weight or going through them too quickly. Also, you want your targeted muscles to feel fatigued after each set of exercise and that number will vary with each person.

If you try any and need further instruction or modifications to make them less/more intense please ask me by email or leaving a comment.

Healthy (sneaky) Fettuccine Alfredo

I am not always a fan of hiding vegetables in things, but a number of you mentioned certain adult members of your household who have rather ingrained, limited tastes, and you would love to be able to cook more healthily for them and you. Here is one recipe I have tried and really enjoyed. The cauliflower is amazing - it does come out with the texture and taste of a creamy alfredo sauce! Check it out at Pinch of Yum! 

Snack Ideas

We shared a handout this week that had a number of snack ideas on it - here is that list. You can also find it in our handouts section.

Remember, snacks will have more staying power if they contain some fiber (fruit, veggies, whole grains) and protein. Fat can help, too, although you don't want to overdo it, of course. My favorite snacks usually have some good quality carbohydrates and some protein.

Snack Ideas

• ·        Quick quesadilla on whole wheat
• ·        Cottage cheese (with fruit)
• ·        Fresh fruit
• ·        Celery & pb
• ·        Apple & pb
• ·        Chips & salsa
• ·        Cheese stick
• ·        Toast w/pb
• ·        Yogurt (w/granola)
• ·        Graham crackers & pb
• ·        Crackers & cheese
• ·        Crackers or veggies & hummus
• ·        Veggies & dressing
• ·        Tortilla w/cheese & meat
• ·        Pb & banana (or other) smoothie
• ·        Steamed veggies & dressing
• ·        Hardboiled egg
• ·        Rice cakes w/pb or hummus
• ·        Handful of trail mix
• ·        Grapes, Oranges, Bananas, Pears, Clementines, Strawberries, etc.
• ·        Canned fruit (opt for “canned in water or juice” if possible)
• ·        Applesauce
• ·        Bagel with cream cheese
• ·        Popcorn
• ·        Baked goods

o   Whole grain muffins

o   Energy bites 

QUESTION: What are your favorite snacks that keep you going between meals?

"Handouts" section

Hey, guess what! We have a new section on our blog! It's called "handouts," and it has - you guessed it - all the handouts we mention and talk about in our workshops! Right now you can go there and get food record sheets, snack ideas, and that awesome meal planning worksheet we went over this week. Check it out!