Desire to be Fit and Fabulous!
By Colleen Braun
Photo by Rick Apitz
Another New Year’s resolution of “getting fit” has come and gone. Then an invitation arrives in the mail. It may be an upcoming wedding, or a class reunion, a graduation or an anniversary that is a black tie gala event. The first thing you do is panic. You feel self-conscious and think, “If only I would have started that exercise regimen and stuck with it!”
You are not alone. Many women face the challenges of limited time, fast food alternatives, fatigue and too much stress. They place themselves last on the “take care of this list.” We feel pressured to be “Supermom,” an equal breadwinner, the domestic engineer of our homes, social planner and the list goes on. Yet, we are to look great too. How can we manage it all?
Believe it or not, because we are women, we can! It just takes a little education on our part and a little re-education of those around us. Women need to recognize the importance of their health and well-being and that it is okay to take care of yourself and you do not need to be the martyr of the family. Remember you are setting an example for the expectations of the next generation.
Let’s talk about you and how we can make looking great happen. There are 24 hours in a day, right? An average of 6-8 hours should be devoted to good sleep. While another eight goes toward a full workday. So, now you have 8-10 hours left to give to yourself and to your family, your errands and the commute to and from work. In that remaining 8-10 hours, try to give yourself one and a half hours for exercise.
In the beginning you may not use that much time toward exercise, but build up to it. No exceptions, no excuses. This is crucial, as we do not need to deal with guilt as we start this new change of habits in our life. We need to get everyone to buy into this new way of life. Don’t worry – everyone will survive. The good news is, if you become a happier and healthier you – everybody wins!
Before you start exercising, keep a journal of your activity and what you are eating for one week. It is important to be aware what you are doing with your time and what you are putting in your mouth throughout the day. Be honest and you may be surprised. Most people think they are more active than what they are or eat less than what they do.
“I exercise! I walk every day,” is what women often tell their fitness instructors. But in most cases, normal daily activity cannot take the place of an exercise regimen. This can be especially frustrating for women because typically we start an exercise routine and do the same thing over and over again and we plateau. Meaning our brains figured out what we were trying to do and adjusts to the new activity. So what we need to do is keep switching up the routine. You also need to get your pulse rate into the targeted heart rate. This is calculated by taking the number 220 minus your age, multiplied by 65 percent and then 220 minus your age multiplied by 85 percent. These two numbers are the range you should be in during your aerobic activity.
In the beginning start out with maybe ten minutes as that is all you can handle, adding five minutes per day until you are no less than a half hour and the new desired time is an hour of aerobic activity. Typically aerobic exercise three days per week will maintain weight and five days per week should result in weight loss. You may also have better results if you incorporate weight-bearing exercises. This activity will tone and build muscles and increase strength and endurance.
Another key to getting and staying fit is to eat a healthy diet. Portions should be the size of a deck of cards. Use smaller plates and do not have junk food around as a temptation. It takes time to change old behaviors. Denying yourself will not work, but moderation will. If you experience set backs, just get back on track and start a new day. If you can work out five days a week in the beginning until you reach your goal weight, then drop to three days a week: you will be fit and fabulous!
Subscribe today! |
