Getting Back Into Healthy Eating and Exercise
Back To School Means Back To Fitness
Exercise – You Can Do It!
What's In Your Bucket?
Exercise & Eating Right - A Healthy Combination

Chef Allison Coia's Newsletter, September 2011

Getting Back Into Healthy Eating and Exercise

By Linda S. Jassmond Lanfear, Certified Personal Trainer

During the summer months our daily routine changes dramatically. Eating is different, consuming alcohol is more frequent and exercising is less frequent. It's a fun time of year to hang out and relax. Now, it's September so it's time to get back on track. Below are ways to help you.

Healthy Eating:

1. Slowly start cutting back on the extra food you've been eating.
2. Remove unhealthy temptations from your refrigerator and pantry that could sabotage your efforts.
3. Have healthy snacks on hand — hard-boiled eggs, apples, yogurt, etc.
4. Try a different type of fruit and/or vegetable each week.
5. Instead of a second glass of wine, replace one alcoholic beverage with water.

Exercise:

1. Exercise whenever you can, morning, afternoon or evening.
2. Choose activities that fit into your schedule — take a walk, ride your bike, do some push-ups and sit- ups, go back to the gym. Remember, every little bit counts like taking the stairs instead of the escalator.
3. Select how many times a week you can realistically do each activity. Make dates on your calendar and then do it!
4. Get more rest. Try to aim for at least seven hours of sleep each night.

Subtle changes are the best way to make things happen in your life. By doing so, you allow yourself to succeed, which will motivate you to keep going. Have a healthy Fall!

Chef Allison Coia's Newsletter, September 2010

Back To School Means Back To Fitness

By Kasey Nolan and Linda Jassmond, Personal Trainers

The children had the summer off from school and chances are you took part or all of the summer off from your exercise routine. We see a drop in our weekly client load because clients want to spend time with their kids, go places, do things, travel, and this is all good. How do you make the transition from taking a three month break to getting back on track? Below are a few suggestions.

1. When you wake up, put on your work out clothes. This will remind you that you need to do something, even if it's taking a short walk.
2. Ramp up slowly. It's ok to take time to build up your exercise program. Starting slowly will lessen the chance of injury and allow you to stick to your new regimen.
3. Schedule exercise into your day. Once you find out what the school schedule entails, you can better fill in the gaps with fitness classes, tennis lessons or a quick round of golf.
4. Exercise with a friend. Having a buddy to exercise with will increase your commitment and get you moving on the days you feel less motivated.
5. Make goals and celebrate your success. The first week is the hardest. Recognize how hard you are working and choose rewards that will encourage your ongoing commitment.

Have a good time getting back into your fitness routine. Your body will thank you.

Healthy Aging Web Site, August 2010

Exercise – You Can Do It!

By Linda S. Jassmond, Certified Personal Trainer

Jackie couldn’t swim, didn’t own a bike and hated to run yet agreed to train for a triathlon, which included all three of these. What made her think at age 35 that she could possibly accomplish such a huge task? How could she overcome so many obstacles?

What motivated Jackie to try a triathlon? I suggested it to her and she wanted to do what I said, compete in a race. She wanted a challenge and it sure was.

Jackie tells us, “The question was not about accomplishing this huge task. The question was about getting started. I learned how to do each event and, over time, I learned to like them. During my first triathlon, which was indoors, I realized I could accomplish an outdoor triathlon. It boosted my confidence.

“As far as overcoming obstacles, that is all they are . . . obstacles. A triathlon was not a brick wall I had to break through; it was a challenge to figure out how to overcome it. I did this by doing each event and then seeing improvement. There will always be obstacles as I train, but that just means I am getting better. I go out there each day and try.”

How long did it take her to accomplish the training? About six months because of her inability to do the three sports: swim, bike and run.

Can anyone over 50 do what she did? Absolutely. With determination, anything is possible. Triathlons have three winners in certain age brackets so a 50-year old would compete overall with Jackie but the 50-year-old might win her age group.

If Jackie can do it, you can too! Your triathlon might be a ten minute walk around the block or a bike ride in your neighborhood. Whatever it is, lace up your sneakers and get moving.

1. Check with your doctor to make sure you are okay to exercise.
2. Decide if you want to work out with others or by yourself.
3. Based on the answer to #2, working out with others means you need to find a workout buddy or join a gym. Working out by yourself means you would take walks, cycle or ride a stationary bicycle indoors.
4. Set a realistic goal like working out three times a week for 20-30 minutes, making sure the goal is obtainable to keep you motivated.
5. Buy a new pair of sneakers.

Chef Allison Coia's Newsletter, January 2010

What's In Your Bucket?

By Linda S. Jassmond Lanfear, Personal Trainer

This is the time of year for New Year's Resolutions. These resolutions are often about getting fit in the new year by starting a new diet or joining a gym to exercise. But we have a tendency to slack off, and in a matter of weeks the resolve is forgotten. Instead, I'd like to share with you a more successful way to get healthy in 2010.

In the recent movie, The Bucket List, two terminally ill men put together a list of things they want to do before they die, and then head off on a road trip to do them. Although we usually don't know when we're going to leave this earth, why not create your own list now? This list can include sedentary things such as learning a new language, or physically extreme activities like competing in a race. The beauty of this is that it's your list, so you will be excited about wanting to accomplish what you have added to it. In addition you will look forward to accomplishing these items, which can be a means of relieving stress.

Jackie, the subject of my latest book, Journey to Fitness — Chronicles of a New Triathlete, had a goal of competing in a triathlon. She noted that she went from not swimming, biking or running at all, to now having all three be a part of her life.

So create your own bucket list, and remember to have fun achieving what's on your list. That's the key to a healthy new year!

Linda is the owner of a personal training business where they come to your house. Her books are available on her personal trainer website and for more detailed information about her book at Fitness Journey Books.
 

Chef Allison Coia's Newsletter, Spring 2009

Exercise & Eating Right - A Healthy Combination

By: Linda Jassmond

You're working out and trying to lose weight but nothing's happening. You keep working out and keep trying to lose weight but still nothing happens. Then, you gain a little weight and tell yourself it is muscle. What's odd is your clothes still fit the same and you still look the same, no different. So, you go back to working out and trying to lose weight. Below are three tips to help you break the vicious cycle:

1. Keep a Journal — Record everything you eat and drink. You'll be surprised when you have to write down how much you consume. Make sure you record the portion/serving size too. An example: a client was pleased with herself for choosing almonds as a snack. When I asked her to check the serving size on the bag, she realized she had eaten three servings. Almonds are healthy: when you eat one serving — around 12-16 nuts.
2. Weight Train — Lifting weights two to three times a week helps improve your muscles which helps you burn calories. Weight lifting helps eliminate saggy skin and makes you look tone. And for women who don't want to have huge muscles, don't worry, the guys have the hormone for that, not us.
3. Be Accountable to Someone or Something — The someone could be your friend, neighbor, partner, or a trainer. Choose someone that will keep you on track. If you choose to be accountable to something, it could be the scale or your favorite pair of jeans, as long as the jeans have a snap or button (stretchy waistlines don't count).

Try these three tips for three weeks then send me an email. I bet you notice and feel a difference!
Linda Jassmond owns a personal training business where trainers come to your house and bring the equipment. She is the author of a new motivational fitness book, Journey to Fitness - Chronicles of a Working Woman.