Message from the President:

It’s Heart Health Month.  Of course it’s Valentine’s Day too, and there is probably a correlation.  What gift could you give your heart?

Dark chocolate is often a Valentine favorite and is also good for us (it contains flavonoids, shown in research to protect against heart disease).  Throw in a little red wine and a romantic evening can also be healthy. Imagine that!

Aside from the usual exercise and eating habits, would a little down time or having more fun everyday reduce your stress?  If so, it can also reduce your risk of heart disease. 

I know a 15 minute break to relax, maybe even doing nothing, might seem frivolous or impossible. Many of my clients thought so before they started doing it, but now they tell me it’s the best gift they give themselves.  I find my favorite breaks are after my kids go to bed and I go to my favorite place in my home and just sit quietly and enjoy. Let go the need to do laundry, dishes, vacuuming but to embrace something just for you. Willing to give it a try?   

To your heart,

Amy Lundberg
Aim For It, President

The Fatigue Factor

I was talking with a group today about exercise and each person in the room agreed it was a challenge to make the time to get it done.  As we began talking about time management strategies for fitness, one man asked, “What about the fatigue factor?”  Everyone began shaking their heads and wanted to know the answer.  What if you are too tired to do anything with what little time you do have left over at the end of the day?

Exercise can give you more energy and, when feeling a bit sluggish, a burst of exercise or activity will be just the pick-me-up you need.  But we’re talking about more than a pick-me-up.  Sometimes a schedule overhaul is required.

If you relate to the fatigue factor and are frustrated because you want to be exercising, but are not, take a look at your daily, weekly and monthly schedule.  At first glance it may seem impossible to change anything.  But keep looking.  Here are some questions to ask yourself:

• What am I doing each day, or what responsibilities do I have throughout the month, that I can delegate to someone else?
• If I can’t delegate enough, what tasks can I ask for help on and who can I ask?
• What commitments (clubs, volunteer groups, committees, etc.) can I pull away from to free up my time?
• Can I ask my family for help?  What do I need them to do?
• Can I hire a cleaning service?  Babysitter?  Caterer?

Your schedule will rarely clear itself out.  In fact, even if you do some clearing out to make room for exercise and other activities you highly value, your schedule will begin to fill itself up.  Then you begin the process over, again and again.  The more you do it, the better you become at it, the more aware you are of your boundaries and the less often you fall victim to the fatigue factor. 

The bottom line is?  Do less. 

How To Buy A Great Pair Of Shoes

The “big wall of shoes” at the sporting store can be intimidating.  It’s kind of like being in a restaurant with so many menu options; it’s hard to choose.  Follow these ten steps to a great shoe purchase:

1. Know your own feet.  Look at a pair of your old sneakers and check the wear.  Does you foot roll inward or outward?  Most brands of shoes have several types to fit any foot.
2. Shop later in the day.  Feet swell as the day goes on, so if you purchase shoes in the morning you may find them to be too snug in the afternoon.
3. Bring your workout socks with you and try the shoes on with them.
4. Buy shoes that feel good when you try them on.  If they are too small, don’t buy them thinking they will stretch out.  Some leather exercise shoes may stretch a bit, but nylon mesh shoes will remain the same for the life of the shoe.
5. If you have particularly narrow or wide feet, shop around for a brand that carries the width you need. If you are a man, buy a man’s shoe. 
6. If you are a woman, buy a woman’s shoe.  Shoes are made on forms that are specific to men and women.
7. It’s worth the time to shop around for a store that has experienced sales people who can discuss your unique needs and concerns for use, durability and fit.  Some running shoe stores have salespeople trained to watch you run in their shoes, analyze your gait and footfall, and recommend the right pair of shoes for you.  Try on several pairs in various brands before buying.
8. Do some of your exercise moves while trying on shoes.
9. Buy shoes for what you do most.  If it’s running, running shoes it is.  If you also play a sport, such as tennis or basketball, in addition to your other workouts, buy shoes specifically for those sports.
10. Ask if the shoe has a “life”.  With running shoes, for instance, the salesperson may be able to tell you how many miles the shoe will last you for.  This is a good to know when evaluating the cost of shoes.

Just like your body, your feet will change over time.  Periodically re-evaluate to make sure you are still in the right shoes. Once you go through this process, you learn more about your specific needs and what brands fit and work best for the way you exercise. 

If you’ve been exercising in the wrong shoe, you’ll be amazed at the difference the right shoe will make.  You may even notice other areas of your body, like knees and back, feel better.  And, of course, your feet will love you!

LoAnn's Experience with Fitness Coaching and Intuitive Eating

Dear Amy,

When we first started, you were my last ditch effort at losing weight. I had tried all the "classic" diets in my life, with some success, only to gain it all back and then some! And when we talked, I had resigned myself to the fact that if this didn't work, I was going to give up and be a "big boned, big person" for the rest of my life.

I also remember thinking to myself after our first couple of weeks, when is she going to tell me what to eat? Or at least ask what am I currently eating? I was ready for those questions. And frankly, was looking forward to telling you I could go for several days without eating. I always believed that the less you eat, the less you weigh. And I had mastered this very well. I no longer felt hunger, or felt full when I did eat. I rarely even thought about food. It was so much easier to go without, than to cook something. Little did I know, that my body was taking everything I did eat and turn it into FAT! Because it didn't know when the next time would be. So imagine my surprise when you told me I had to start eating something every 4 hours!! That first week, I ate, and ate, and ate, so sure I was gaining weight and this was the dumbest program I'd ever tried. But when the time came to get on the scale, I had lost just over 5 pounds!!! I learned that I had to eat to lose weight. And I had to eat regularly. This was a big lifestyle change for me.

And that’s really what I think your program is Amy, A lifestyle change. It's not a diet; it's not an exercise program. It’s looking at the why, when, and how do I feel or think about food that makes your program so different. Through our weekly talks and working with you I've learned to look at the whole life, not just the diet. The diet is only a small part of the “weight” problem. I've learned I'm important, I'm more than what the scale says, and I've learned to take care of myself. Your program is a lifestyle, so much more than diet and exercise. I have lost over 30 lbs. and am continuing to lose weight implementing what I have learned and making it my lifestyle. Aimforfitness.com

How do I say THANK YOU, THANK YOU, THANK YOU, for all that you’ve taught me. Because of you, I truly believe that I can have a better, healthier, and even a longer life. You’ve taught me that I am important, that I can take time for me, and I can feel good about me no matter what the scale says. You’ve given me more than you’ll ever know. Everyone and anyone can learn something from your program and its well worth it. God bless you and your work, I wish you every success.

LoAnn Thompson

Financial Services Representative

New York Life, Ins.

P.S. Talking with LoAnn earlier this year she has lost 30 lbs. to this date and is continuing to loose weight implementing what she has learned and making it her lifestyle, so she can continue to look and feel her best. Congratulations LoAnn, may you continue to embrace your days with love and courage.