Fit Tip Thursday's

Week #10 Tip - Stick With It

Well my biggest loser contest has come to an end. Hopefully you learned a little about your strengths and weaknesses when it comes to healthy choices and losing weight. The trick now is to play on your strengths but always be aware of your weaknesses. Don't let the things that constantly bring you down be your focus. For example if you hate exercising, then don't...not yet anyway; focus on food and making other healthy choices; exercise will come in time. We've talked about water, food, exercise, simple changes to an already busy life. If you stick with the changes you've made you will continue to lose weight and be a healthier, happier you!! Good luck with your new choices and your new you!

Fit Tip Thursday's

Week #8 Tip - Accountability

We all know the benefits of exercise, we can't escape the constant reminders. But...how do we get motivated to move? Change in anything we do is challenging, but life would be boring without challenges. I find when I can't motivate myself to find someone to help hold me accountable. Find an accountability partner - a neighbor to go for a walk with, a friend to meet you at the gym, a personal trainer to whip you into shape, a spouse or child to do physical activity with. Someone, somewhere can help hold you accountable and you can do the same for them. There are plenty of mornings that skipping your workout and staying in bed sounds much more appealing - but if you have someone counting on you to be there, you will most likely roll out of bed and stick to your plan...and guaranteed you'll be glad you did.

At our house we are all each other's accountability partners. Gavin keeps us moving all the time!! But even he has days that he wants to watch "Mickey", that's when it's time for us to step up. We offer to go to the park, go outside and play baseball, or go to the pool. It's a win-win for all of us. Whenever we can we try to work out together, it really keeps us motivated, especially when one of the two of us is wanting to sleep a little longer.

Probably the single most motivator for us is races. If you sign up for an athletic event (doesn't have to be running) it really helps keep you focused. You have a goal, and it cost you money. Find a local walk, run, jog, bike, or swim competition - there are tons out there, just Google it! Good Luck!!

Fit Tip Thursday's

Week #7 Tip - Lymphatic System

Your lymphatic system is responsible for cleansing toxins but it does not have a pump. The only way is with exercise! Research shows bouncing on a stability ball for 2 min helps your lymphatic system flush toxins, cellulite & waste products thus improving immune function. Sit on ball & keep feet in contact w/floor, bounce for 2 min. Boost immunity & bounce your way to optimum health!

Side Note for the Ladies: I recently learned that antiperspirant (not deodorant) has aluminum in it. Articles in the press have warned that antiperspirant with aluminum can cause breast cancer; the aluminum can be harmful as it is absorbed through the skin into the lymph area (near the breast). Before throwing away all of your deodorant note I did a little research and neither the National Cancer Institute or the FDA are aware of any conclusive evidence linking the use of underarm antiperspirants to the development of breast cancer. If you want to play it safe check out some men’s deodorant, many of them do not include aluminum. Or stick to a deodorant only (no antiperspirant), something like “Toms“ or “Adidas Aluminum Free”, they do not include aluminum. More info read this article by the NCI: http://www.cancer.gov/cancertopics/factsheet/Risk/AP-Deo

Tom's & Adidas are aluminum free

Check the back of your deodorant - most of them show the active ingredient is Aluminum ☹

Fit Tip Thursday's

Week #6 Tip - Produce Planning

This weekend go to the grocery store and stock up on produce. Lots of veggies and fruit!! Bring it home and wash it all and then start preparing. Slice cucumbers, tear lettuce, peel carrots, trim grapes, remove stickers and wash apples and pears, core & cut bell peppers. If you have plenty of fruits and vegetables available during the week you'll be more likely to grab a fresh, healthy snack rather than chips, cookies, crackers, or other. Fresh produce can be expensive so buy what is on sale to save money; you'll get a variety each week and might even try some new things. Looking for some real adventure, try a food co-op. Not sure what this is all about, check out Bountiful Baskets. You get a large basket full of fruits and vegetables for only $15. They have locations all over the country and 3 locations in Spokane. You can also like them on Facebook http://www.facebook.com/pages/Bountiful-Baskets-Food-Co-op/40869244381 to see what recipes and ideas they have.

Fit Tip Thursday's

Week #5 Tip - Reward Yourself

If you lost weight this week, reward yourself (not with food!). Go purchase something new, something to help with your weight loss goals. A new piece of workout equipment. There are lots of tools out there that are small, easy to store or carry around, and inexpensive. Target actually has a great selection. Most equipment includes a 30-60 minute DVD workout as well. Some ideas: Medicine Ball, Yoga Mat, Weights, Pilates Ring, Resistance Bands, Stability Ball. They're all great ideas and can help you create a quick easy workout at home. Congratulations on sticking to your goals - now go reward yourself!!

Fit Tip Thursday's

Week #4 Tip - Step Outside The Box!

Belong to a gym? Check out their class schedule. Sign up for a class you've never done, but always been curious about. Pilates, Yoga, Kickboxing, Spin...most gyms offer free classes with your membership. Don't belong to a gym, then go for a walk. Pick a route near your house, rain or shine - it's nice to get out and enjoy the fresh air. Start with 20 minutes and increase your time a little each day. Try walking 3 times a week. If you don't have time when you get home to go to a class or for a walk, try utilizing your lunch hour. Physical activity should be part of your weight loss journey, but not to the point you regret it...just do it!

Fit Tip Thursday's

Week #3 - Exercise can be easy, fun, and only take a few minutes

Exercise: the dreaded word many of us hate to hear! Hello!!! You’re in a biggest loser contest, have you watched the show? They exercise! It’s easier said than done when we all have jobs, families, kids, sleep, etc. taking up all of our time. Here is a way to fit in some exercises that won’t take up much time, but if you start now and are disciplined you will see results by the end of the contest. Pick 3 exercises, only 3 (suggestions below). Make this part of your night time routine, right after you brush your teeth, every night! If you haven’t exercised for a long time start with 1 set of each, if you’re up for more do 2 or 3 sets, but not more than 3. Completing 3 sets of 3 basic exercises will take you less than 10 minutes, for most of you less than 5. You probably won’t even work up a sweat but you will be slowly building your muscles. Time to pick your 3!

Sit-ups

Crunches

Push Ups

Stationary Lunges

Squat Thrusts

These are all simple exercises that don’t require equipment, only a floor. If you want other ideas try Google “couch exercises” or “exercises without equipment”. Remember the key is to pick 3 and keep it to 5-10 minutes (otherwise you’ll go back to what you do now…nothing)

Fit Tip Thursday's

Oops, we're a day late this week. We were traveling this week so that's our excuse. I promise this tip is worth the wait!

Week #2 Tip - MILK DOES A BODY GOOD!

It's so true! We love milk at the Hendricks house. As a matter of fact we're sitting here enjoying our morning milk as we (Gavin & Mommy) play on our computers. Gavin's washing his milk down with a few Cheerios as well. Milk is one of the best muscle foods on the planet, it's true! You can read lots of articles about it, but take our word for it. Add a glass of milk to your diet each day; it's really great to down a small glass of skim milk after a work out. Not a fan of milk? It's okay lots of people aren't. Try chocolate milk, it adds a few more calories - but it can be a fun sweet treat after a hard work out or long day. And if it gets you drinking milk, just do it! Or if you want a real frosty treat, try a protein shake: peanut butter, banana, and chocolate all in a delicious sip....mmmm!

Fit Tip Thursday's

OK so I'm [Barb] in this Biggest Loser Contest with some old friends from Spokane. Congrats to me I lost 2 lbs the first week!! I decided to think of one small change each week to help with my weight loss. If you do too much at once it can often be discouraging and not enjoyable. I think the contest is for 10 weeks. So that's 10 tips/changes I need to make. I decided I would blog about them just in case you get inspired to make some healthy changes in your life.

Week #1 Tip - Drink More Water

ICK!! How many times have you heard that? I hate drinking water!! I would much rather drink...well anything besides water. This week I found a way that keeps me guzzling 72+ ounces a day. MINT. That's right, I add a sprig of mint to my water and it is so cool and refreshing it keeps me wanting more, more, more. Herb at the grocery store can be expensive and Spring has sprung almost all around the country, so...go to your local nursery and buy yourself a mint plant. **tip** you should plant it in it's own pot/barrel. Mint will take over your flower bed, garden, and yard if you don't keep it contained. Trim a piece off each day & add your your water, the mint flavor will last all day long, I even used the same piece 2 days in a row. For a twist on this yummy hint of flavor try adding cucumber, strawberry, or citrus to your water - or any combination of them all. Delicious! Your body will thank you.