No more excuses

no-excuses1Why do we wait for Monday to start things? Why can we not make a commitment to change something, anything, and it start that day or the very next morning (for those late day revelations)? What does a clean week have to do with anything? Life is not set up in nice organized rows stacked on top of each other. It’s a long line with one day after another. Seems to me that if you want something or you know you need something, that starting or making those changes are necessary now vs later. Monday is not a special day. Now is the moment. You are motivated now, you made your declaration, so waiting seems counterproductive. Makes me wonder if there is a bigger issue. Do we really want these changes? Are we saying what we think others want to hear? If you have been saying you want something, anything, any change, adding or deleting something from your day or life. Do it the minute you state it. Feel the power of acting on your proclamation. It’s a great feeling! Yes, there is fear, but use it to propel you not stop you.

I am an action person. I do not hear others state a proclamation and not hear their excuses too. Excuses are just that…excuses. They are not reasons for not doing something, they are just excuses for not acting. Other forces in this world are not keeping you from your goals, you are. You and your excuses.

Think about what you have been wanting to change for a while. Just one, you can think about all of them, but land on one. Now take it and act. No excuses. You want something, then make it happen. Only you can do this. Only you can make a change. If you came up with even one excuse, then you need to work around it. The rest are just excuses.

Don’t have the time? Make time: get up earlier, skip the tv time, do short burst of moves instead of one long workout.

Don’t have the money? Walking, running, jumping jacks and other body weight movements are free. There are countless videos and Pinterest workouts, also free.

Too old? No such thing. In fact, there is no person too old to exercise. Walking, water walking, chair yoga, etc.

Kids keep you from it? Oh, this just an excuse because there are countless moves that can be done with kids either holding, keeping them close or with them joining in.

Back hurts? There are plenty of moves that help the back. Also, plenty of back friendly workout plans, no one said you had to squat your body weight or start running. Yoga, Pilates, stretching, Thai Chi, etc.

Too overweight? Pounds are never an excuse. You need to start slower, consider walking, swimming, etc.

Already thin? Weight is not the only reason to workout. Health is why one should exercise. You can be thin and unhealthy just as you can be overweight and healthy. Thin does not equal health

No more excuses, act!

‘Tis the Season for Fitness

saleEveryone seems to find time for fitness in January thanks to New Year’s Resolutions. But the best fitness deals are always found in December. It’s when facilities are seeing their lowest attendance and they want to boost sales. So for those of us who work out year round, tis the season! Some fitness businesses promote there December deals in ads while others just post internally for their loyal customers and lucky searchers like us. This is when I start hitting their websites for holiday deals because you save the most money possible when you purchase before the holidays. Best places are private venues such as yoga studios, cycle studios, barre, aerial silks, dance, martial arts, etc. Read the fine print, often these deals have to be started in December, some are December only and some offer huge discounts if you make yearlong commitments. Another great thing about these deals are you try programs out with a more manageable crowd in attendance vs the heavy crowds of January. I wouldn’t suggest signing up for a year of aerial silks if you have never tried it before, but if you take spin regularly and only go sporadically because of cost, there will be a deal for you. So start your search because the December deals are great!

Over 40 & Bone Loss

As we age we naturally start to see a decrease in bone mass. Basically existing bone cells are reabsorbed by the body much faster than we make new bone. We peak around age 30, reaching our max bone density, and from there start to slowly lose bone mass over time. Several factors play into the speed of which this takes place such as gender, family history, smoking, being thin, eating disorders, diet, medical conditions regarding metabolism, menopause, excessive alcohol consumption, medicines that interrupt absorption, disease and cancer treatments. With all this being what it is and our control of bone loss pretty low, we need to make sure we are doing our part to ensure the healthiest bones possible long into our exercising over 40 lifestyles.osteoporosis

Exercise is critical. We need to make sure we are doing strength training and some form of impact cardio. Impact cardio can be walking, jogging, running, racket sports, dancing, water aerobics are just a few ideas. Strength training can be free weights or body weight. Because when the muscles pull on the bones you stimulate your bones to make new bone cells. Since our absorption is greater than our production, we need this boost.

Diet is also critical. We need Calcium and Vitamin D. Without enough calcium your body will start to break down your own bones to get it. Also you need Vitamin D to aid absorption of Calcium plus it is needed for bone growth and bone remodeling. So without adequate Vitamin D your bones can become brittle, thin or misshapen. So these two supplements are a strong team in fending off bone loss. Many people simply take supplements, which is fine but you also need to make sure your diet has foods rich in Calcium and Vitamin D. Now, although you need both, you do not have to take them together. Vitamin D levels need to be adequate or available in the body so when you enjoy calcium rich foods your body can absorb these much needed nutrients. So yes they are a team, but the sport is an all day and all night activity.

Naturally rich in Calcium

Naturally rich in Vitamin D

Milk

Cod Liver Oil

Kale

Swordfish

Sardines

Salmon

Broccoli

Tuna

Watercress

Egg Yolks

Bock Choy

Okra

Almonds

Sunlight: 20-25 minutes

 

I am not a fan of ‘fortified with …..’ foods because often its food items you don’t need in your system in the name of adding a supplement. For example, calcium or vitamin D fortified orange juice, flavored yogurts or cereals. The sugar and nutrient starved food items are not worth the added supplements. See my blog post regarding my issue with sugar to understand why.

I eat items from the two lists every day of my life to ensure a bone healthy diet. I do not eat yogurt or drink milk thanks to lactose issues so I have added Calcium and Vitamin D supplements. On top of my cardio and weight training I am doing my part in fending off my inevitable. My bone density scan shows I have Osteopenia which is lower than normal bone density but not low enough to be considered osteoporosis. I’m not happy to know this new fact about my overall health but as I always say “Knowledge is Power”. So Calcium and Vitamin D foods we are about to become even better friends!