Tuesday, March 9, 2010

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Energize your life By Natasha Browns: If your goal is weight loss . . . TAKE THE STAIRS: Every a little bit of movement adds up, so avoid the elevator. If you work on the eighth floor and don't want to walk the entire way up, get off on the third floor and walk the remaining four flights. SKIP THE JUNK FOOD AISLE: The saying "out of sight, out of mind" holds true. If you don't have junk food in front of you, you're less likely to think about it. Instead of buying chips, buy pretzels. And instead of candy, purchase seasonal fruit. Start stocking your house with better food choices. CHECK YOUR APPETITE: Are you truly hungry? Or is depression or boredom causing you to eat? Make sure you're experiencing physical hunger before you eat. Does your stomach feel empty? Do you feel weak, shaky, or light headed? Is your stomach growling or rumbling? These are all signs of physical hunger. PASS ON SPORTS DRINKS: Unless you're an elite athlete, you don't need sports drinks during or after exercise. If you're training longer than an hour, a sports drink that replaces electrolytes along with water will help replenish the sodium and potassium you lose when you sweat. LIMIT ALCOHOLIC BEVERAGES: Alcohol calories add up quickly. There are about 150 calories in a six-ounce glass of wine, a 12-ounce beer, or a shot of alcohol. Limit your alcohol intake. When you do drink, rehydrate yourself by drinking a glass of water for every alcoholic beverage you consume. If your goal is to get fitter . . . PICK A TIME OF DAY THAT WORKS FOR YOU: If you're a morning person, head for the gym before work. All your good intentions may be gone by 5 p.m. If you don't come alive until the sun sets, don't force yourself to the track at dawn believing you'll burn more calories working out early morning. The important thing isn't when you train — it's that you actually do. CUT YOURSELF SOME SLACK: If you become discouraged with your fitness progress, think back to the first week you started training. Chances are you felt weak and clumsy. Give yourself credit for what you've accomplished so far. BEAT THE SIX-MONTH BARRIER: Half of all people who join an exercise program drop out within the first six months. If you break the six-month barrier you're likely to make exercise a lifetime habit. TAKE A BREAK FROM YOUR LIFE: Try an exercise activity that is different from what you do at work. For example, if your job is demanding and time pressured, get outside and start doing something like suicides. If your job is task-oriented and full of details, try a routine, which allows you to zone out and not concentrate on anything. TRY SPLIT TRAINING: If you don't have time for a 45-minute session of exercise, break it up into 15-minute chunks. Do stretches when you wake up, go for a run at lunch and follow it up with 15 minutes of weights in the evening. ENGAGE YOUR BRAIN: Lots of women give up exercise because it involves the body and leaves out the mind. Look for ways to get fit that also ask you to learn something or engages your spiritual side as well as your physical self-like yoga, pilates or an intense routine. BELIEVE IN YOURSELF: Studies show that exercisers who believe in their abilities perform at higher levels and are more likely to stick with a regular routine. If your goal is to improve your health . . . CHOOSE THE BEST: When you're shopping, always think about upping your vitamin quotient. A good health rule is to eat at least one large salad a day. Use vitamin-packed greens such as romaine lettuce, arugula, and spinach. Then add color to the mix with tomatoes, carrots, and peppers. CREATE NEW HABITS: Do you walk in the door at night and head straight for a high-carb, instant-energy snack? Get in the habit of grabbing veggies to tide you over until dinner. After a few weeks of your new routine you'll actually find veggies, which are low in calories and high in nutrients, more satisfying than a cookie or a piece of bread and peanut butter. OXYGENATE YOURSELF: When we're stressed we tend to take short, shallow breaths that deprive our body of oxygen, which our brain needs to function. Sit still and take 10 deep, slow breaths. Mentally, you'll feel calmer. Physiologically, you'll bring down both your heart rate and your blood pressure. EXERCISE REGULARLY: Active people are at a reduced risk of heart disease, high blood pressure, diabetes, and certain types of cancer. Think of exercise as a recipe for prevention. CHECK IN WITH YOUR BODY: When you feel tense, close your eyes and do a mental scan of your body. Find the areas where your body is reacting to stress and move them. Increasing blood flow will help prevent muscle strains. TAKE IT UP A NOTCH: Believe it or not, intensity matters. A 2002 study published in "Circulation" magazine found that people who exercised with the most intensity had the lowest risk of coronary heart disease. If you want to have more energy . . . KEEP HYDRATED: Fatigue is one of the first symptoms of dehydration. Drink at least eight 8-ounce glasses of water a day. On days that you exercise, you need more. SPACE OUT YOUR MEALS: Mid-afternoon energy slumps are often caused by not eating enough earlier in the day. Don't save up calories for your evening meal. By spreading your calories throughout the day, you'll have energy to work and work out, and you'll feel good. TAKE A SHORT NAP: Getting 10 or 15 minutes of sleep after a long day of work can help energize you for the evening — but don't zone out for too long. According to the American Academy of Sleep Medicine, once you hit the 30-minute mark, alertness will actually decline and you may have trouble falling asleep at night. If your goal is to get happier . . . TAKE A MENTAL VACATION: Feeling stressed? Close your eyes and imagine yourself in an environment that gives you peace and pleasure. Visualize your fantasy location and what you would do there. You'll feel a lot better when you snap back into reality. LEARN TO SAY NO: This two-letter word can change your life, give you back your time, and allow you to do things that are most important. TREAT YOURSELF: As our lives become increasingly stressful, we're less likely to take time to relax. Treating yourself to a massage or facial takes only an hour and is a great way to recharge yourself. LAUGH: A recent study in psychological reports found that even forced laughter for one minute instantly improves your mood. DON'T DWELL ON THE NEGATIVE: A study of 171 college students found that those who reported minimal feelings of embarrassment, loneliness, shyness, and social anxiety were the happiest. SMILE: It's hard not to be happy if you look happy. A grin is contagious. Smile and others will follow your lead. Fitness instructor Natasha Brown's column will seek to provide routines, training, motivational and spiritual tips to enhance student athletes, senior citizens, physically challenged, the disabled as well as elite athletes. Natasha can be contacted at 552-7182 or at natbrostudio@hotmail or gmail.com. Always consult with your doctor before starting an exercise routine. Monday February 08, 2010