Don't Let The Heat Stop You From Raising Your Heart Beat!

The upcoming weather forecast is miserably hot... High heat & humidity can make you feel tired at best & be downright dangerous. But, don't let the heat derail your physical activity habit.

For our readers who are gym membership-less OR just don't want to leave the house, think of inside activities now. Creating a list of possibilities ahead of time can help remove that obstacle. Here's a few home workout ideas that use little to no equipment.
***Note:  Work within your comfort level & ability. Feel free to mix & match, modify, or do fewer repetitions or sets as needed.***
- American Council on Exercise's At-Home with No Equipment Workout
- Oprah.com's The-10-Best-New-Exercises-for-Women
- Military.com's Indoor Workout Ideas

Already have your favorite go-to activities but no hand weights at home? Substitute canned goods, water jugs, lightweight giggling kids, etc. For a little extra challenge & balance benefit, consider CAREFULLY trying your exercises on a Swiss (aka exercise) ball.

Or, this may be a great time to wipe the dust off some exercise videos/DVDs. Bored of your's? Trade with a friend or check out what's available at the library. Other free (& convenient) options might include Sparkpeople.com's 14 Fitness Videos, Time Warner Cable's Health-On-Demand channel, or YouTube (be cautious... some are actually ads masquerading as free videos).

If you insist on or have to be outside,:
- hydrate before, during, & after activity
- avoid the hottest parts of the day
- stay in the shade whenever possible
- watch out for signs of heat cramps, heat exhaustion, & heat stroke (Kidshealth.org's Heat Illness)

Jump Start Your Activity! (aka Monotony Part 2)

Sticking with the same fitness routine is rarely dangerous. But, as I recently encountered, the resulting boredom can become yet another obstacle to being active.
Here are some things that may help energize (or jump start) your activity level. Consider these as tools for your healthy living toolbox. Just like with real tools, you need to find the right tool for your project.

Consider...
- Motivation:  Identify a specific, meaningful reason that sums up why you choose to be active. (Remember, being active-- or inactive-- is an actual choice.) When waivering, focus on that reason.
- Goal:  Selecting a goal gives you something concrete to work towards. Use the SMART method (Specific, Measurable, Attainable, Realistic, Timeframe-- see 1/9/12's post to review). Evaluate & adjust your goal as needed.

Consider Changing...
- Place:  Maybe it's not the activity that bores you... Try changing your route or surroundings.
- Time:  Picking a different time of day may help (especially during hot, humid weather). Or, unless it interferes with your goal, try breaking your activity into smaller chunks (e.g., 3- 10 minute sessions instead of 1- 30 minute session).
- Spice up a current activity:  1) Increasing speed lets you accomplish your immediate goal faster. Decreasing speed may be a welcomed break or a chance to lengthen your workout. 2) Adding hills or incline challenges your body to work harder in the same or less time. 3) Try intervals or a circuit. Intervals routinely vary speed or incline. You move from activity to activity without resting during a circuit (e.g., 1 min march in place -> 1 min arm exercises -> 1 min march -> 1 min leg exercises, etc.) For more details, check out the American Council on Exercise's Benefits of Varying Your Workout Routine.
- Try a New Activity:  This could be a new class (at the gym or VGCC); a new DVD (free options-- try the library, search online, or trade with a friend); or something less formal. The Time Warner Cable Health-On-Demand channel has many FREE Cardio, Yoga, & Pilates videos available.
- Be Social:  A friend can encourage you to remain active & help the time fly by. Or, find or start a group that's interested in the same activity!
- Listen to Music:  Upbeat music has been shown to both distract the brain & increase endurance.

Want more guidance? Check out the FamilyDoctor.org's The Exercise Habit.
In search of more activity ideas? Check out Choose My Plate's Tips For Increasing Physical Activity.

WLC Award Ceremony FAQs

Attention WLC participants... Don't forget about the 2012 WLC Awards Ceremony-- Thurs 6/21 at 6:30pm at the Henderson YMCA. Here's some clarification about the event from Jackie Sergent (GVDHD). Please share this info with your teammates.

1) You do NOT have to be present to win.
2) You DO have to have lost 10 pounds to be eligible for the prize drawings.
3) Once we identify the teams and the individuals that are eligible, we assign everyone a number. Then we use a computer to randomly generate the winning numbers from the list we put into the program.
4) We will contact all winners and invite them to the event so that we can determine refreshment needs.
5) To maintain some element of surprise, we will NOT tell the winners what they have won before that night.
6) There are 40 cash prizes and 14 additional free passes donated by our very generous partners = 54 prizes!!
7) 176 people lost 10 pounds or more, which means that ~ 1 in 3 will win something = PRETTY GOOD ODDS

We will contact drawing winners soon. In the meantime, you EACH should be so proud of your effort to improve your health – ANY positive change you have made in your life and your habits is one to celebrate, and we hope that you will continue to enjoy the benefits of Eating Smart and Moving More.

Same Old, Same Old...

I happily live a fairly active lifestyle. So, I figured my day off would be no different... I put on my running attire early to inspire & motivate me. It didn't work. After multiple hours, rationalizations, & plan tweaks, I forced myself to go. While on my run (ironically), it finally hit me... MONOTONY!

Thanks to my pedometer & daily step goal (a post for another day), I've been walking & running far more often over the past several months. It's been great for my health, weight, & sanity (most days, at least...). However, my routine has become... well,... too routine & less enjoyable.

I then realized that I need a change. Join me next week as we discuss different ways to keep your physical activity fresh.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Unsure if your routine needs an adjustment? Check out Spark People's 4 Signs It's Time to Change Your Workout Routine. (Hint, the first one is boredom!)

How much do you know about physical activity? Find out by taking MedicineNet's Exercise & Fitness Quiz.

Bottom line:   With the exception of overtraining, sticking with the same physical activity or exercise routine probably isn't going to hurt you. (The experts are split over whether or how often you need some change. It probably depends on your personality & goals.)

WLC Awards Ceremony is Thurs 6/21!

2012 Weight Loss Challenge Awards Ceremony

Thurs. 6/21 ★ 6:30pm

Henderson YMCA

380 Ruin Creek Rd., Henderson

*** Please share this info & come cheer on your team-mates! ***

"It's summer, summertime!"

Perhaps that song shows my age (or, lack thereof, depending on your perspective)... But, it extols all the great things about summer. So, this week, let's talk about summer's impact on living a healthier lifestyle.

- More hours of daylight!!!

It seems so much easier & more enticing to be active when the sun is out. From an injury prevention standpoint, it can also be safer. Check out http://www.myeatsmartmovemore.com/Texts/4FunWaysToSeizeSomeSummerFun.pdf.
This website also has lots of other healthy tools & tips.

- A wide supply of fresh colorful fruits & veggies

Fruits & veggies help keep you healthy & trim in a variety of ways including fiber, vitamins, & antioxidants. While many sources say frozen or canned can be as nutritious, the texture of fresh fruits & veggies is hard to match. Check out http://www.fruitsandveggiesmatter.gov/ for recipes & selection, budget friendly, & prep tips.

- Grilling

This can be a healthy way to prepare a variety of proteins, veggies, or even fruits. Remember to choose leaner beef, pork, chicken, or fish selections. Using a salt-free spice rub or marinade is a great way to get great flavor without excess salt. Need some summer inspiration? Check out:

- Eat This, Not That Summer Grilling Tips http://health.yahoo.net/experts/eatthis/20-fat-burning-secrets-grill

- Eating Well BBQ Eating Guide (plus recipes) http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/the_healthiest_foods_to_eat_at_a_bbq?utm_source=YahooBlog_Brierley_HealthySummerFoods_053112

WLC Survey

Attention Weight Loss Challenge Participants:

Please help improve future Challenges! Share your opinion at http://www.surveymonkey.com/s/WeightLossChallengeExitSurvey2012.

Keep establishing & maintaining your healthy habits to sail through the Maintenance Weigh-Out this fall! Stay tuned for weekly tips, motivation, & more health info.