The Fitness Motivation Monitor

“Success is moving from failure to failure with no loss of enthusiasm." – Winston Churchill

You may remember last month we said that weight gain is too easy. After all you can eat 100 calories in mere seconds that can take you 15 minutes to burn off (and that’s if you’re trying to). Often we want a quick solution for excess weight, but even a healthy, effective weight loss of 2 pounds a week requires more work than we’re often willing to put in. Does that mean there’s no hope – it’s all or nothing? Accumulate a 100 calorie deficit per day – burn 100 calories more than you consume – and you will lose 10 pounds by the end of the year. If that sounds more manageable than 1,000 calories (the deficit you would need to lose 2lb a week) then let’s get to work!

Do you ever eat something just because it’s there? You can eat a couple hundred calories and not even realize it. The mayo or dressing on a deli sandwich, the butter served with the bread basket or a cookie from the office lunch room… before you know it you’ve eaten 100 calories. Pay attention to condiments and cheese that are added to most sandwiches. If you can take it or leave it, leave it. Watch out for snack plates at the office or home. It’s easy to eat 100 calories or more when you’re not even hungry. Look at your eating habits to see where you can carve unwanted items. My motto is, eat when you’re hungry and make it worth the calories!

Next look at calories out. Use an accelerometer (a pager-like device that accurately measures calories burned during activity) to measure your current level of calorie burn and then burn more over time. To burn an extra 50-100 calories park farther away, take the stairs, walk the dog an extra block and do a few jumping jacks. The key is to measure the calories so that you can see your success daily.

Start measuring calories out and paying attention to “hidden” calories coming in. You will quickly see how to manage a daily 100 calorie deficit. You just might have a new body next year!

Message from the President:

School is ending. We’re all shaking the last of the cold weather from our boots and getting ready for summer vacations. Are you excited too?

It’s easier and more fun to exercise in the summer with long days and great weather. Just make sure to check out “The Heat Is On” on the next page to keep safe during the hot months.

I often say to shake up your routine to keep it fun and keep your body responding to exercise (i.e. getting results). This is the perfect time. Is there a hiking trail you can challenge yourself on or a nearby aquatic center that rents kayaks for the day (or just an hour or two)? Does rollerblading intimidate you but the thought of the old fashioned skates appeal to you (by the way, you’re not alone)? Hurry up and get out there. Next thing you know school starts up again and there’s a chill in the air. Enjoy!

To your health,
Amy Lundberg
Aim For It, President

The Heat Is On!

It’s exciting to exercise outside when the weather gets warm especially if you’ve been cooped up indoors the last several months because of cold weather. But be careful. You don’t want to get in a great workout at the expense of your health – and sunburn is only part of it. To avoid heat exhaustion, heat stroke and lung damage from pollution, here are some dos and don’ts to exercising in the heat:

Don’t exercise during the hottest part of the day (between 10am and 2pm). Early morning and early evening are best.

Don’t exercise strenuously in high temperature or high humidity. Be especially cautious when both temp and humidity are high.

Don’t perform a strenuous water workout in a heated pool during the summer. You can dehydrate and overheat even though you’re in water. And yes, you do need to rehydrate after a water workout.

Don’t continue to exercise if you are dizzy, faint or nauseous. These can signal heat exhaustion, which if not heeded can turn to a more serious condition of heat stroke. Rest in the shade and drink water.

Don’t exercise when the air pollution index is high in order to prevent damage to your lungs. Check your local paper for a health advisory.

Do drink more than usual to rehydrate. Plain water is sufficient unless you exercise for more than 60 minutes at which point your body is losing more than just water. A sports drink will help to replenish lost nutrients (electrolytes).

Do wear lose, breathable clothing, a cap and sunblock. Keep cool also with a small wet towel or ice pack scarf around your neck.

Do exercise in the shade when possible.

Do adapt yourself slowly to hotter weather by taking it a bit easy the first couple weeks.

The heat is on – enjoy!

Fitness by Phone® Works!

Her Story: “My exercise program had always been inconsistent. I knew that I should exercise on a regular basis, at least a bit of aerobic exercise and weight training. I would start a program and it would last for about 3 to 4 weeks and then I’d stop again. I thought about getting a personal trainer, but couldn’t find one that fit my schedule and was willing to work with me on the types of exercise I wanted to do.

I had an instant rapport with my Fitness by Phone® Coach. I immediately felt her support and desire to have her clients succeed. Beyond that, she was non-judgmental. When I didn’t achieve my goals for a particular week there was no shame and blame. My Coach talked with me about what got in the way and we strategized about what I could do differently.

I liked the commitment with my Coach and that we talked once a week, later once every two weeks. It was consistent and supportive. I liked that I was introduced to a variety of exercises and was continually challenged. The other programs I have participated in were at gyms where I was encouraged to use their equipment and facilities. With Fitness by Phone® I was introduced to free weights and found ways that I could work out without joining a gym – that was important to me. I think my favorite part is that I could measure my activity and instantly see where I was improving. I also liked that my Coach understood my struggles to remain consistent in my exercise program and with losing and keeping weight off. There is something very special about having someone understand and empathize with your struggle.

My Coach also helped me train for the AIDS ride (563 mile bike ride in one week from SF to LA) and the three-day Avon Cancer Walk (62 mile walk from San Jose to SF in three days). She altered my exercise program to train for these two events and supported my efforts all the way! I strongly recommend Fitness by Phone® – it is easy, convenient, supportive, non-judgmental and progressively challenging. It gives you the support you need to make the commitment to permanently put exercise in your life and get results.”

Pat Obuchowski – Pat@inVisionaria.com

Using an accelerometer is so important to achieving your fitness goals that I have a special offer for the first five people who contact me. Purchase a Caltrac accelerometer (a pager-like device that accurately measures calories burned during activity) at regular price (only $89.95) and you will get two coaching sessions free! And, if you do not see the value in using this motivational tool after your two sessions, I will happily refund your purchase. That’s how important I think this tool is! Call now – 218-846-1525. Experience what it’s like to get instant feedback from your exercise efforts and begin to feel successful everyday. Your new body is just a phone call away