Manic Monday...

Happy Monday all. It's rainy but almost 60 degrees! YIPPEE. I'll take the rain (especially since, so far, the roof is doing ok here at the Center)....
We talked about 'baby steps' in an earlier post but I'd like to expound on that a bit if I could.
I mean, with 60 degree temps today Spring is in our sights and that means Summer isn't far behind. We all want to feel and look good for those summer dresses, shorts and bathing suits but let's remember the focus should also be on being fit. Remember not everyone can be 'skinny' nor should be! The key is looking good in YOUR body shape!
Exercise:
When you're in class, we talk about 'pushing' yourself at the top of the aerobic curve. What does that really mean? Simply work as hard as you can, but certainly not if you're out of breathe. Remember the talk or 'woo hoo' test...if you can 'woo' or say "YES" to questions...you're ok. (or if you can laugh...) If you are out of breathe or having trouble breathing, you're working too hard and should back off a bit-do some low impact.
At the top of the curve, try and keep moving between routines, and start the next routine with the instructor right away. This will keep your heart rate up and keep that fat burn going! (If you'd like, check out a heart rate monitor-they can really help you keep your heart rate up and SAFE! Ask at the desk!)
Think about adding 1 class per week to your schedule. Try Circuit or Body Sculpt if you haven't yet. These will 'shake' up the body and keep things interesting for you. Additionally, building muscle is what we want to keep that metabolism going strong!
Don't be afraid of using the tube or ball...we're here to help and show you how. And, if you'd like, ask your instructor before or after class for a quick 'private' lesson in the equipment and you'll feel even more confident!
Food:
I wish I could tell you there's a magic formula-but there isn't. Less calories in and more calories out = weight loss. Equal calories in and out = maintenance. More calories in than out = weight gain. It's really that simple. Should you count calories though? No...it's not reality. Most folks can do it for awhile but, let's face it...it gets old!
I've said this before but it DOES work...keep a food journal for 1 week. (We can even give you one that tracks it all...just email me and ask and I'll get one ready for you!) Then, look at your food journal (you have to write EVERYTHING you put in your mouth-even that handful of M&M's...) and you'll see what you can change. If you drink soda (diet or otherwise) cut that out. If you are having chips with your sandwich every day, skip the chips 3x per week. You still get them 2x per week and it'll cut a good amount of calories out! Are you eating enough veggies and fruit? I know it's hard...if you're a sandwich eater, try adding tomatoes, lettuce, onion, green peppers or avocado (I know, my CA is showing!) to your sandwich every day. Eat a bowl of soup too, that adds even more veggies!
Try a new fruit each week...you'll find some you love and can easily add to your weekly menu! Make it fun...share with friends at work too! And, you might even get your family eating better too!
Choose after either lunch or dinner to have dessert. That way, you get your sweet treats and don't feel like you're deprived. When you feel like you 'can't' have a certain food or food group-you won't stick to healthier eating. Don't think of it as a DIET, think of it as eating more healthfully. Don't ever say "I'm never eating 'that' again"...if you love pizza and are used to eating 3 slices, eat 2. If you are used to eating an entire sleeve of Girl Scout cookies, eat 1/2 a sleeve. You really can have everything you like if you watch your portion sizes and the frequency with which you eat certain high fat things.
So, maybe it really is simple...but we all know how tough it is. Just take every day at a time. If you don't eat as well as you wanted to today, do better tomorrow. It's never too late to improve your life-just do your best and you'll be ok!