Will You Achieve Your Goals in 2010?

Happy New Year! I hope this year brings you much health and happiness!
This is certainly a time of year that we all reflect on our lifestyles, habits, and our future goals.
I'm going to take a huge leap and assume that most of you have even made some sort of goal regarding your health or fitness level for 2010. Allow me to provide some information and encouragement which is an integral part of all goal setting, and certainly works well for health and fitness:
Is your goal SMART?
All goals need to have start dates, end dates, and plenty of details to keep you on track along the way. In other words, your goals should be:
Specific - instead of saying "I will exercise more this year," be specific! Once you reach your final goal, how many days a week or hours per week do you want to be working out? Likewise, be more specific than "wanting to lose weight" ... how much weight do you plan to lose?
Measurable - all goals should have a measurable component. Minutes exercising and pounds on the scale are easily measurable. So are health goals like lowering blood pressure, cholesterol, etc. Some goals you may need to get more creative with... lowering stress for example... perhaps create a 1-5 scale that you can use to analyze your stress level occasionally.
Action Oriented Write your goals out in sentence (paragraph if needed) form and add specifics about HOW you will achieve your goals.
"I will exercise two hours a week by going for a 30 minute walk four times a week."
"I will lose 1 pound a week by keeping track of my caloric intake and making sure that each day I have a deficit of 500 calories."
"I will decrease my stress level by going for a 10 minute walk every time I feel anxious, going to a yoga class at least once a week, and making sure I allow myself one hour each day to do something that I enjoy."
Realistic It is certainly easy to get a little carried away with goal setting. I encourage you to aim high, but keep it realistic! If you don't run, don't set a goal of running a marathon next month... give yourself 6 months to a year to train. Likewise, your end goal should be something that you have to build towards... so if you are already able to walk 30 minutes a day - four days a week, you'll want to set your sights a little higher!
Timely A very important component of your goal setting... make sure you have an end date! What good is a goal without a deadline pressing upon you, keeping you accountable?

Finally, set your main goal to be your "long term goal" and create at least three "short term goals" to help you take the appropriate steps along the way. Here are a few examples:

1. Long term goal: I will lose 20 pounds by June 1st by creating a 500 calorie deficit each day (and thus losing an average of 1 pound a week).
Short term #1: In January I will sign up for a calorie tracking website and keep track of how many calories I consume daily. I will also start walking 15-20 minutes most days of the week.
Short term #2: In February and March I will focus on continually increasing the number of minutes that I walk each day (to one hour) while continuing to control my caloric intake.
Short term #3: In April and May I will increase the intensity of my activity by jogging for portions of my 1-hour walks.

2. Long term goal: I will eat 3-5 servings of vegetables a day by April 1st.
Short term #1: For the month of January, I will focus on sampling one vegetable each day (various colors), in order to discover my preferred veggies and cooking methods.
Short term #2: For the month of February, I will focus on eating two servings of vegetables each day, and by the end of the month I will also be drinking one V-8 each day.
Short term #3: For the month of March, I will make sure to eat a serving of vegetables with lunch each day and fill half of each dinner plate with vegetables.

Whatever your goal... make sure it's SMART!

A few more tidbits to help you on your journey:
- Check out my last post linking to a 3 month - weekly exercise program from the American Council on Exercise.
- Stay tuned to http://www.fittbritt.com/ to receive FREE online personal training for the month of January! (Hopefully coming next week!)

Have a HEALTHY 2010!
~ Fit Britt

ACE’s Kick Start Workout : A Week-by-Week, 3-Month Exercise Program

One of my certifications is through ACE: The American Council on Exercise. I received this email the other day and thought that I would share it with you guys! It looks great especially for someone starting a new workout program, and from what I can tell, it's free!

It also appears to be compiled by a gentleman I knew working in DC!

Let me know what you think and if you have any questions along the way with the exercises, etc.

ACE’s Kick Start Workout : A Week-by-Week, 3-Month Exercise Program

How Big of a Loser are YOU?

I can't help it, I LOVE The Biggest Loser. While I agree it is not a realistic (or safe) plan that individuals can do on their own without medical supervision, it is amazing proof of what our bodies are capable of. This show represents all of the reasons I have committed my career to fitness for weight loss and weight management - mostly, preventative health care.

This season started out with some pretty big shockers: the largest contestant EVER to be on the show... not a male, but a FEMALE... 476 pounds. Many other male contestants in the 400's, one - back for a second season - a 20 year old who was told he would not live past 30. A female contestant who COLLAPSED while walking ONE MILE during the first episode, needing to be MEDIVACKED and hospitalized for over a week. The viewers weren't the only one's shocked by these standards... the contestants seemed pretty oblivious as to how much their weight had affected their health.

Could this be you? Maybe you are not 400 pounds, but could your weight be affecting YOUR health? Do you get out of breath doing simple activities of daily living (such as climbing 1-2 flights of stairs)? Are you taking medication for blood pressure or cholesterol? Do you have trouble sleeping at night? Have you gained more than 15 pounds from your high school weight?

So the show begins with all of the contestants in a pretty sad state. Last night was the season finale and portrayed the contestants in a MUCH different light. Most contestants are completely off medication for blood pressure, cholesterol, diabetes, and no longer using breathing machines for sleep apnea. The 20 year old is told he has statistically gained 23 years on his life....that almost doubles his life expectancy. All contestants lost between 30-55% of their body weight. The winner (or "biggest loser") lost 239 pounds in 7 months! [Did I mention these are not typical results for what you'll get at home?]

We can do one of two things. We can watch the show lying around like a couch potato and eating cookie dough proclaiming, "this isn't realistic... I could never lose that much weight," OR we could use this as motivation and take a few notes on what it takes to be a real loser...

1. Define the TRUE reasons for wanting to lose weight (not based on appearance). Do you want to be able to play with your kids? Get through the work day without special exceptions? Know that you'll be around for years to spend with your grandchildren?

2. Take note of when and WHY you eat... dig deep... what is all of the weight hiding and the food masking?

3. Realize that health naturally deteriorates as we age (muscle mass and strength, bone density, cardiovascular endurance, range of motion, etc.). Recognize that you can do something TODAY to help prevent the deterioration and keep yourself in "maintenance mode" throughout life. Our bodies live by the "use it or lose it" principle... and once it is lost, gains will be minimal.

4. Make YOURSELF a priority. Yes you have to work, and provide for your family, and perhaps you are even taking classes in the evening or are involved in organizations (for yourself or your kids). Find a way to fit activity into your daily schedule, write it in your planner, and don't over commit yourself to the point where your health suffers.

5. Make activity a FAMILY lifestyle. Have a strong support group and avoid places that cause you to make poor decisions for diet and inactivity.

6. Ask for help. I would LOVE to help...what can Fit Britt do to support you?

7. Understand that the choices you make today affect your future health and life expectancy.

8. Did I mention make yourself a priority?

Yoga Part II: Sun Salutation

The Sun Salutation is an integral part of the Vinyasa yoga practice.

It is usually performed toward the beginning of a practice and can be a useful way to "warm up" and elevate the heart rate before performing deeper, longer stretches and strengthening poses. It can also be an enjoyable meditative practice; an opportunity to relieve stress and flow with your breath to a series of opposing flexion and extension poses.

This past Sunday turned out to be a beautiful day to "solute the sun," so I have some pictures to share with you from the neighborhood lake in order to walk you through your Sun Salutation.

Mountain Pose:
Standing with your feet shoulder width apart, disperse your weight evenly from
left to right and front to back. Strengthen your thighs and glutes, lift your
spine tall and roll your shoulders back. Keep the head lifted. This is an excellent opportunity to practice "perfect posture" which will be challenging for most of us.

Full Sun:
Inhaling through your nose, lift your arms to the sides and above your head into full sun.
After you've performed a few repetitions, and your spine is warmed up, you can even add a little back extension here by looking up and back.

Swan Dive:
On your exhale, sticking your hips back and keeping a slight bend in your knees, slowly fold to the ground with a flat back. The hips back / knees bent is very important to make sure you are not putting any strain in your lower back.

Forward Fold:
Finishing your exhale in the forward fold, dropping your head down, looking through your legs behind you. While in the folded position (if you plan on holding it for a little while), make sure you support your weight by putting your fingertips on the ground, or placing your hands on your shins. Again, this helps to prevent unnecessary pressure in your lower back.
Lunge:
On your next inhale, step back with one leg into a deep lunge. Drop the hips and lift the head and chest. If you are doing option 1 that follows (child's pose), you can drop back to a kneeling lunge, pressing your back knee into the mat.

Option 1: Child's Pose
For a beginner, or anyone seeking a more gentle practice, stick with option 1 for the next few asanas. After your lunge drop both knees to the ground and press back into child's pose as you exhale. Your fingertips reaching forward while your forehead presses to the mat.

Option 2: Down Dog
As you advance, or for a more intense practice, from the lunge position, step the other leg back and exhale as you lift your hips up to the sky. Focus on pressing the heels into the ground and keeping your shoulders relaxed. Think about sliding your shoulders "down your back" and tucking them into your back pockets, keeping your shoulders away from your ears.

Option 1: Kneeling Plank
Inhale as you shift your weight forward into a kneeling push-up position. Your hips should be in a straight line with your knees and shoulders and your abdominals are kept tight.

Option 2: Plank
From down dog, shift your weight forward into a push up position on your toes, inhaling as you come forward. Abdominals are tight and your arms are strong.

Option 1: Kneeling Crocodile
Slowly and with control, keeping your elbows close to your sides, gently lower yourself toward the ground for the entire length of your exhale. Over time, work on building strength by holding this position. The more you keep your elbows tucked in, the easier this will be.

Option 2: Crocodile
From the plank pose, shift your weight forward by pushing with your toes and slowly lower, keeping your elbows close to your sides. If it seems too challenging at first, feel free to drop to your knees as you lower down, then work on building the strength over time.

Option 1: Baby Cobra
After lowering all the way down, inhale as you lift your chest slightly, using your hands for additional support. As you flow through multiple sun sal's, you may be able to lift your chest a little higher, however, never lift higher than you feel comfortable. This should feel like a nice opener for your abdominals and chest, and a strengthener (not causing strain) for your lower back. If there is any irritation, stay low. You will notice your flexibility will be different every day you perform these poses.

Option 2: Full Cobra
If you have the back flexibility, after lowering your crocodile pose, inhale as you lift your chest and press higher with your hands. Don't feel the need to straighten your arms completely, just lift as high as is comfortable for your back. Just because you are choosing option 2 doesn't mean that you have to perform the full cobra. Having a low-back injury myself, I often perform all the other moves on my toes, but then opt for the baby cobra, unless I am feeling very warm and flexible.

Option 1: Back to Child's Pose
Gently lower your chest and press back to child's pose while exhaling.

Option 2: Back to Down Dog
From Cobra, tuck your toes under and press with your arms as you lift your hips back to the sky, pressing the heels into the ground, back to down dog. Exhaling as you press into this position.

(Whether you are following Option 1 or 2): Lunge
Step one foot forward into the lunge position, taking the time to work your foot back up between your hands. Dropping the hips and lifting the chest as you inhale. Checking to make sure your knee and ankle are in alignment (and that your knee is not past your toes). I have found that it is more difficult to step forward into a lunge (achieving proper form) then it is to step back into the lunge that we do towards the beginning of the salutation. Take the time to inch your foot forward so that your knee comes into proper alignment.

Forward Fold:
Stepping the other foot in as you exhale and sink into your forward fold, remembering to drop your head and keep your weight supported.

Reverse Swan Dive:
Inhale, sticking your hips back and keeping a slight bend in your knees while lifting with a flat back (again, supported through your hips).

Full Sun:
Finishing your inhale by standing tall and reaching back up into full sun.

Mountain Pose:
And finally exhaling your arms back to your sides into mountain pose, checking to make sure the feet are in alignment with the toes facing forward with your hams and glutes contracted.
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This completes one sequence of the sun salutation. I suggest performing an even number and making sure that you alternate which leg you lunge back (and forward) with each time.
After performing 6-10 salutations, you'll probably be feeling pretty warm and ready to attempt additional yoga stretches! However, I've also used the sun salutation as a nice break from a study session, to help clear my mind, and also after a long day of sitting/traveling in order to stretch and strengthen each area of my body.
While I certainly emphasize proper form to all of my classes, it is most important that you release any feelings of judgement or competition with yourself or with others. Resist comparing the way you feel or look in the pose to the pictures you see here, or other ideas you have about these poses. Each day will be different. Some days you will feel strong, balanced and flexible, others you will feel off balance and/or inflexible. That is all part of the journey and discovery of becoming in tune with our bodies.
Keep in mind all the great benefits of yoga that I briefly introduced in the last post about Yog-aaahhhhh. And stay tuned as the next post will give you greater detail and explanations for why and how those benefits can be achieved.

Have a HEALTHY day!

~ Fit Britt

Yog-aaahhh

Yoga, y-o-g-a yoga, yo-yo-yo-yo-yoga (name that tune!).

It is becoming more and more apparent to me that yoga is truly for EVERYONE! I think a lot of people are still skeptical of yoga because they don't want to stand on their head while chanting and "ohm-ing." Let me say I have yet to do either of those in any of the classes I have experienced. There are some great organizations that have really transitioned yoga into a very comfortable and beneficial practice for general fitness centers and a group exercise setting.

What are your personal and fitness goals? Increase flexibility? Increase strength? Reduce stress? Clear your mind? Lose weight? Multitask and get multiple benefits within a shorter period of time?

All of these, and many more benefits can be acheived through yoga! And the great thing is you can be a yogi at any level. Pay attention to the name of the class you attend (don't start with advanced or "challenge" or hard core, etc.) but for the most part, each yoga class should be taught showing many levels and options that you can perform throughout the class.

The most common type of yoga seen in our culture is hatha yoga, which means we place most of our focus on the physical practice of the asanas, or poses. Furthermore, we flow through those poses in a vinyasa style, meaning we flow and transition from pose to pose with our breath.

The classes are most likely set up so that you start standing, sitting or lying on your mat barefoot, and spend the first few minutes of class focusing on your breathing and clearing your mind. In yoga, you breath through your nose the whole time, both on the inhale and the exhale. (This is partly in order to generate warmth through our breath, but also is considered a "cleansing breath" since our nose acts as a filter.) This time is meant to be a transition for you to stop the never ending thought processing in your mind and focus purely on your body and breath. The class should build slowly, adding movement with your breath and building up to the sun salutation (which is a series of poses that have you bending forward and backward, stretching and strengthing and ultimately increasing your body temperature so that your muscles are warm and ready for a deeper stretch). Then you progress to more intense stretches for your legs, hips, spine, and arms (only as intense as YOU would like), maybe a few balance poses, and the class starts to wind back down to some milder stretching on the floor and into final relaxation. The final relaxation is a way to "seal" your practice before entering back into the busy, hectic world. Again, focusing on your breathing and keeping your thoughts on your body instead of your to-do list. How often do you allow yourself 5 minutes to completely clear your mind and to be still? Just five minutes can give your body and mind so many benefits.

There are still many varieties and options for yoga, and I encourage you to check them out! In general, they should follow a similar sequence and could last from 30 minutes to 90+ minutes. Yoga is an activity that you could perform on your own, once you knew a few stretches. There are also "hot yoga" or Bikram yoga classes that are set in a 105 degree room, increasing the heat to your muscles and therefore helping you acheive a deeper stretch (and increasing your sweating and weight loss).

Stay tuned for the next two posts where I will explain in detail how each of the goals mentioned above can be achieved through yoga and also lead you through the sun salutation.

Additionally, for my friends in Texas ~ let me know if you'd like to join me for a yoga session. I have free passes to attend the classes I teach at Gold's gym (7:30 pm on Mondays and 6:30 pm on Fridays). Finally, what I am MOST excited about is that there is a Hot Yoga studio opening in College Station in one more week. Check out the website if you are interested:
http://www.collegestationyoga.com/
I believe that they will be offering free sample classes the week of October 12th. I'll be looking to go to a class that Tues, Wed, or Thurs evening if you'd like to join!

More to come on why you'll be saying yog-"aahh" with me!

Have a HEALTHY day!
~ Fit Britt