Fitness - Tips & Tricks

15 Ways to keep your fitness on track!

Don't set exercise goals you can't meet -- otherwise, you'll stop working out all together. If you exercise for 90 minutes really hard one day and then not again for a week, you're not doing yourself any favors. Consistency is key. Try to work out on two weekdays and one weekend day for 30 minutes to start -- if you can only do 20, that's perfectly fine.  If you can do 10 minutes three times a day, that's even better! The point is to get moving and keep it going.

Tip 2:

You two need to be on the same page when it comes to how and when your workouts will happen. Brothers need to realize women cannot always keep up with their intensity levels -- a guy should not push his wife beyond her ability. What feels like a good workout to one of you might be too much or too little for the other. The same goes for healthy eating. The identical meal may not be acceptable to both of you -- men often need bigger portions - within reason of course.  You don't want one person to feel unsatisfied, because he or she will give up the diet. Sure, the ladies often enjoy a grilled-chicken salad but the guys might say "what's up with this?"

Tip 3:

Men lose weight faster then women. They have more muscle mass and can burn 30 to 40 percent more calories than women during the same workout. It's not realistic to see the same results in the same time period. It sucks, I know! But if it makes all those wives out there more competitive and gets them motivated to work out, then it's all good.

Want some bonus bites? Here are three easy midday office, or weekend, snacks: A cup of instant hot chocolate with marshmallows (yummy even in summer, when your cubicle feels like an ice cube). Chocolate-dipped strawberries -- (just think of all those yummy evenings to come!) -- melt a handful of dark chocolate morsels in the microwave and dip in two-three berries. The fruit has fiber and water that will make you feel full, and the chocolate, well, it's a great way to satisfy your craving with less calories than a whole chocolate bar, not to mention an aphrodisiac, (so they say). And lastly, a handful of homemade snack mix: almonds, chocolate-covered soy nuts, dried cranberries, and yogurt chips. Store the mix in Tupperware, tucked away in your desk drawer or cabinet.

If you belong to a gym, drive there and back together, but split up to do your workout -- know that the other is there to motivate. It's unlikely that you two are at the same fitness level, so this won't slow one down while the other feels rushed. Another option is to try a group exercise class that will allow you to be together but go at your own pace. In a kickboxing class, for example, the instructor can modify the workout to your level. If you're not a member of a gym, see if one nearby has a pay-per-day program, or check out your local YMCA.

Experiment with fresh herbs: rosemary, sage, thyme, mint, dill. Not only do they add flavor to your meals, but they also add many nutrients. If you wrap the fresh herbs in paper towels and store them in your fridge, they can last up to one week. Herbs provide such zing that you won't need to add as much salt or other high-sodium condiments, which can make you feel bloated.  Good for those of us watching our blood pressure.

Check and see if your community is bike-friendly.  There may be others with a passion for wheels. For a unique place to hit the road, whether on foot or bike, visit your local park and check out public spaces that have been converted for exercise. And don't forget charity and fundraising bike rides and walks.  Not only are you getting in shape, but your helping a good cause.

Are you a mom who wants to get moving? Join a walking or hiking club, and take your baby along in a stroller or backpack.   Grab some of your sister friends in your area, put Junior in a kiddy seat and take a walk around the block or to the park.

Don't just go through the motions. Make exercise so exciting that you'll want to keep at it more often, and for longer periods of time. On your next walk, jog, or bike ride, really pay attention to what's going on around you -- the sound of the birds, the rustle of the trees, the color of the sky as the sun sets.

Treadmills can get tiresome. Keep your concentration on track with this - put a small inspirational note on the console ("Stay strong!" or "Only 10 more minutes!"). If words don't move you, then make sure to work out in front of a TV when your favorite show is on. Concentrate on America's Next Top Model episode so you won't even realize your heart is racing.

Tip 11:

Set your screensaver to go on every half hour, and use that as your cue to stretch or do some light moves in the office (desk triceps dips, wall push-ups). Or just to get up and walk around the room.

Tip 12:

The world is your gym. Rake leaves, vacuum the living room, pick up trash in the yard. Go for a short walk before breakfast or after dinner...or both. Start with 5 to 10 minutes, then work up to 30; choose a hilly route and pick up the pace. Stretch to reach items in high places, and squat to look for items at floor level. Stand up while on the phone -- you can even try doing squats or leg lifts.

Tip 13:

Not a morning person? Totally understand. The best time to exercise is when your energy is highest. People tend to give up when they try to force themselves to work out at a time their body refuses to accommodate. Don't sign up for a 6 a.m. gospel aerobics class if you know you'll never make it. Morning, noon, or night are all great times to exercise. Choose a time of day that suits you.

Tip 14:

Grocery shop with your boo at least once a week. On each trip, pick one or two new healthful foods to try. This way you can spend time together and plan meals as a couple. When each of you provide input, the responsibility to prepare healthful good-for-you foods doesn't fall on one person's shoulders. And if you don't like tofu, at least you can say you tried it!

Tip 15:

Did you overindulge? Don't be ashamed, and don't starve yourself the next day. Eat less than you normally would but enough to nourish your body. Then take a moment to reflect on why you slipped. Was it free food at a BBQ? Aunt Clara's red velvet cake at Sunday dinner? There's usually a trigger that makes you overeat, and when you pinpoint it you can prevent overdoing it in the future. Make a plan of action for the next time you encounter yummy temptations. If you always buy the big popcorn and chocolate-covered raisins at the movies, then maybe you should make it a Blockbuster night! Or bring just enough cash to the movies to buy your ticket.  Better yet, eat a small snack before you leave the house!  You'll envision yourself looking fabulous in your gown in no time!

~picture courtesy of Tonesha Housen