Thursday, September 23, 2010
Saturday, August 28, 2010
Pay Attention to You & Beauty: Remember the Big Picture
When is the last time someone asked you how you were feeling? More important, when is the last time you asked yourself that question?
As you work on shaping up and becoming a healthier person, keep in mind that there is more to this effort than just changing your appearance. Just as you can gauge your weight loss by stepping on a scale regularly, you can, and should, measure your progress another way — by taking stock of how you feel. Is your energy level increasing? Are you getting enough sleep? These are all important signs of good health — and by paying attention to them, you'll be doing yourself a big favor!
Remember that a strong component of a healthier lifestyle is feeling good, not just looking good. Be alert to changes in your energy level, your mood, your interactions with others, how quickly you fall asleep at night, and how rested you feel in the morning. Record your observations in your Journal, and be honest with yourself about your high and low moments. It's exciting to review your Journal later and realize how far you've come — not to mention how great you feel!
All these signs are just as important as your size, if not more. Be proud of yourself for how far you've come!
Quotes:
Strive for five — aim to eat five servings of fruits and veggies a day!
Water is important on days when you exercise and on days when you don't. Drink up — stay hydrated!
Beauty: Remember the Big Picture
There are plenty of women out there who spend loads of money to improve "flaws" that are so tiny — practically invisible — that you'd need a magnifying glass to see what they're talking about.
What I find beautiful is a person who takes care of herself by eating well and exercising regularly. It's not about crow's-feet or a few extra pounds. You can't bottle and apply the glow of good health or the look of confidencethat a woman who feels good about herself radiates. That's something you can't buy — it comes from within, and you've got to develop it yourself!
In this life, you can't afford to lose sight of the big picture when it comes to your inner and outer beauty. Are you doing all you can to take care of your health? Are you proud of your character and your relationships with your family, friends, and others? Focus more on being a good person and worry less about those superficial things, and soon your true beauty will reflect back at you in the mirror.
Quote:
What's the difference between those who can and those who can't? Confidence!
As you work on shaping up and becoming a healthier person, keep in mind that there is more to this effort than just changing your appearance. Just as you can gauge your weight loss by stepping on a scale regularly, you can, and should, measure your progress another way — by taking stock of how you feel. Is your energy level increasing? Are you getting enough sleep? These are all important signs of good health — and by paying attention to them, you'll be doing yourself a big favor!
Remember that a strong component of a healthier lifestyle is feeling good, not just looking good. Be alert to changes in your energy level, your mood, your interactions with others, how quickly you fall asleep at night, and how rested you feel in the morning. Record your observations in your Journal, and be honest with yourself about your high and low moments. It's exciting to review your Journal later and realize how far you've come — not to mention how great you feel!
All these signs are just as important as your size, if not more. Be proud of yourself for how far you've come!
Quotes:
Strive for five — aim to eat five servings of fruits and veggies a day!
Water is important on days when you exercise and on days when you don't. Drink up — stay hydrated!
Beauty: Remember the Big Picture
There are plenty of women out there who spend loads of money to improve "flaws" that are so tiny — practically invisible — that you'd need a magnifying glass to see what they're talking about.
What I find beautiful is a person who takes care of herself by eating well and exercising regularly. It's not about crow's-feet or a few extra pounds. You can't bottle and apply the glow of good health or the look of confidencethat a woman who feels good about herself radiates. That's something you can't buy — it comes from within, and you've got to develop it yourself!
In this life, you can't afford to lose sight of the big picture when it comes to your inner and outer beauty. Are you doing all you can to take care of your health? Are you proud of your character and your relationships with your family, friends, and others? Focus more on being a good person and worry less about those superficial things, and soon your true beauty will reflect back at you in the mirror.
Quote:
What's the difference between those who can and those who can't? Confidence!
Sunday, August 8, 2010
Achieve Your Goals
If you're like me, you probably set your sights high! Shoot for the stars, I always tell my kids! However, when you have a lofty goal that will take some time to achieve, it's easy to get discouraged along the way and lose your motivation to continue. Don't let that happen! Keep yourself feeling motivated and encouraged throughout your efforts by breaking down your big goals into smaller, more manageable steps.
This means, for example, that if your goal is to lose 40 pounds, you may break it up into eight smaller goals of 5 pounds. Losing 5 pounds doesn't sound as hard as losing 40, now does it? As you hit each of your smaller goals, reward yourself — not with food but with something that you enjoy and that will continue to motivate you. How about a new workout top for each 5 pounds? The latest fitness magazine or book? Or you can put five bucks aside toward a larger, more substantial gift that you'll get yourself when you hit your long-term goal. Some people find it motivating to keep a chart and put up a check mark or a sticker for each small goal they achieve.
This works for weight-loss goals as well as any other large goals you need to accomplish. Got a big home improvement project? Divide it up into small tasks you can work on each weekend. Do your kids need you to organize a school trip or help them get packed for college? Set up detailed lists to get you ready for the big day. This method can help you manage any life goals you set for yourself, even very long-range ones like saving to buy a house or for retirement.
This month, your job is not to let yourself become overwhelmed when you have a daunting task before you. I know you can do this! Start by breaking it down into smaller goals. You will accomplish so much more — and feel so much more relaxed and proud of what you've done. And I'll be proud of you, too!
Tips:Morning Stretch with Denise Austin.
This means, for example, that if your goal is to lose 40 pounds, you may break it up into eight smaller goals of 5 pounds. Losing 5 pounds doesn't sound as hard as losing 40, now does it? As you hit each of your smaller goals, reward yourself — not with food but with something that you enjoy and that will continue to motivate you. How about a new workout top for each 5 pounds? The latest fitness magazine or book? Or you can put five bucks aside toward a larger, more substantial gift that you'll get yourself when you hit your long-term goal. Some people find it motivating to keep a chart and put up a check mark or a sticker for each small goal they achieve.
This works for weight-loss goals as well as any other large goals you need to accomplish. Got a big home improvement project? Divide it up into small tasks you can work on each weekend. Do your kids need you to organize a school trip or help them get packed for college? Set up detailed lists to get you ready for the big day. This method can help you manage any life goals you set for yourself, even very long-range ones like saving to buy a house or for retirement.
This month, your job is not to let yourself become overwhelmed when you have a daunting task before you. I know you can do this! Start by breaking it down into smaller goals. You will accomplish so much more — and feel so much more relaxed and proud of what you've done. And I'll be proud of you, too!
Tips:Morning Stretch with Denise Austin.
Sunday, July 25, 2010
Five Painless Ways to Cut 500 Calories!
1. Downsize it! Order a small instead of a medium. Go for the smaller-sized tortilla instead of the large. Grab a smaller handful of nuts. All these little changes add up in big ways!
2. Avoid the fat. Fat calories add up quickly, so cut them when you can. Buy tuna packed only in water. Skip the oil entirely if you're sautéing onions or mushrooms. Use herbs and spices for flavor instead of butter, margarine, or spreads. You won't even notice the difference!
3. Don't clean your plate. Leave behind just a few bites from every meal. You'd be surprised how just a few bites of food can suddenly become hundreds of calories saved!
4. Go for whole! Fruit and vegetable juices can be loaded with calories, especially if they contain sugar! Choose the whole fruit or vegetable instead. Not only will you save tons of calories but you'll get a lot of valuable fiber! Now, that's smart eating!
5. Skip the extras. Dressings, croutons, cheese, mayo, sour cream: All these extras — even the low-fat varieties — can add up, even in small portions. Forget about them! You can do it!
2. Avoid the fat. Fat calories add up quickly, so cut them when you can. Buy tuna packed only in water. Skip the oil entirely if you're sautéing onions or mushrooms. Use herbs and spices for flavor instead of butter, margarine, or spreads. You won't even notice the difference!
3. Don't clean your plate. Leave behind just a few bites from every meal. You'd be surprised how just a few bites of food can suddenly become hundreds of calories saved!
4. Go for whole! Fruit and vegetable juices can be loaded with calories, especially if they contain sugar! Choose the whole fruit or vegetable instead. Not only will you save tons of calories but you'll get a lot of valuable fiber! Now, that's smart eating!
5. Skip the extras. Dressings, croutons, cheese, mayo, sour cream: All these extras — even the low-fat varieties — can add up, even in small portions. Forget about them! You can do it!
Discover the Power of Positivity
Most of us respond better to encouragement than we do to criticism. No one likes to be reprimanded about what they're doing wrong, or told what they shouldn't do — but few people would pass up a kind word from others that reinforces a good choice they've made!
My online program is all about accentuating the positives in your life and building on them to become healthier, stronger, and happier for the rest of your life. It's about embracing the beauty of a rainbow of fruits and vegetables, the pure physical joy of activity, and the confidence that comes with taking control of the aspects of your life that you can control.
I hope you are feeling positive about yourself and your efforts so far to truly live well. Today, think about how you can share that positivity with others — how you can reinforce their good choices and inspire them to live well too!
Here are a few ideas:
* Help your children develop the good habits of healthy eating and physical activity at an early age by setting an example yourself.
* Show your kids how much you enjoy eating fruits and vegetables and how much fun preparing them can be. Explore the different colors, textures, and tastes with them and encourage them to come up with creative combinations, find their own favorites, and join you in preparing dishes.
* Invite a friend or family member to try a new exercise class with you or to go for a scenic walk someplace new.
* Instead of telling your husband that he "can't" watch sports on TV or play video games, suggest a fun, engaging physical activity that you can do together.
* If your best friend is overweight, listen to what she says about her self-image. Empathize with her, and tell her you love and accept her no matter what size she may be. And help her on her weight-loss journey.
* Cook a healthy treat to bring to work and share with colleagues — rather than the typical cookies, cake, or pie.
Tips: Morning Stretch with Denise Austin
My online program is all about accentuating the positives in your life and building on them to become healthier, stronger, and happier for the rest of your life. It's about embracing the beauty of a rainbow of fruits and vegetables, the pure physical joy of activity, and the confidence that comes with taking control of the aspects of your life that you can control.
I hope you are feeling positive about yourself and your efforts so far to truly live well. Today, think about how you can share that positivity with others — how you can reinforce their good choices and inspire them to live well too!
Here are a few ideas:
* Help your children develop the good habits of healthy eating and physical activity at an early age by setting an example yourself.
* Show your kids how much you enjoy eating fruits and vegetables and how much fun preparing them can be. Explore the different colors, textures, and tastes with them and encourage them to come up with creative combinations, find their own favorites, and join you in preparing dishes.
* Invite a friend or family member to try a new exercise class with you or to go for a scenic walk someplace new.
* Instead of telling your husband that he "can't" watch sports on TV or play video games, suggest a fun, engaging physical activity that you can do together.
* If your best friend is overweight, listen to what she says about her self-image. Empathize with her, and tell her you love and accept her no matter what size she may be. And help her on her weight-loss journey.
* Cook a healthy treat to bring to work and share with colleagues — rather than the typical cookies, cake, or pie.
Tips: Morning Stretch with Denise Austin
Thursday, July 15, 2010
Have Fun in the Sun without Becoming Well Done
By Omar Shamout
While it's easy to ignore advice like that in the quote above, it's a message that actually holds quite a bit of truth. Cancer is a disease we generally do everything we can to prevent, but it's hard not to wonder exactly how much of an effect our efforts have in the face of its underlying causes. Fortunately, when it comes to skin cancer—the most common form of human cancer—the causes (particularly sun exposure) are often easier to see, and the preventive treatments (including sunscreen) are often easier to undertake. Just a few simple precautions every day can help you protect yourself from this disease and its debilitating effects. Unfortunately, the market for sun care products is cluttered and confusing, so let's look at some information that might help ensure that your aerobic adventures in the sunshine aren't hurting your skin while they're helping your heart and muscles.
Why is UV radiation so bad?
By now, virtually everyone knows about the dangers of skin cancer, but with more than 1.3 million cases reported in the United States last year alone, it seems that people just don't think they spend enough time in the sun for it to affect them. In addition to cancer, ultraviolet (UV) radiation can cause cosmetic damage, including wrinkles and age spots, and can worsen conditions like lupus. Sunglasses that block at least 99.5 percent of UVA and UVB rays are also crucial to avoid the damage the sun can cause to your eyes, which in some cases can lead to blindness. People who take certain drugs, such as antibiotics, antidepressants, diuretics, and retinoids, are at risk for being particularly sensitive to sun damage.
UVA (long-wave ultraviolet) rays make up 95 percent of the radiation that penetrates the Earth's atmosphere and are primarily responsible for the darkening of the skin commonly referred to as tanning. UVB (short-wave ultraviolet) rays are less plentiful, but damaging to our skin nonetheless. UVB rays are mostly blocked out in winter months, and on colder, more overcast days, but UVA rays are prevalent year-round. The key thing to remember is that both types of rays are dangerous, and can lead to melanoma. And summer isn't the only time of year you need to protect yourself!
What is SPF?
SPF stands for sun protection factor. Here's a quote from the Skin Cancer Foundation1 to help you understand the term and its use:
"It takes 20 minutes for your unprotected skin to start turning red. Using an SPF 15 sunscreen theoretically prevents reddening 15 times longer—about 5 hours. Another way to look at it is in terms of percentages: SPF 15 blocks approximately 93 percent of all incoming UVB rays. SPF 30 blocks 97 percent, and SPF 50 blocks 98 percent."
At least one ounce (two tablespoons) of lotion is needed to be applied to the entire body surface. Just remember—don't skimp, and frequent reapplication is crucial. Water, sweat, and friction can all cause sunscreen to wear off more quickly than the time stated on the package, so it's essential that you don't go longer than 2 hours without reapplying sunscreen to your skin. Knowing your own skin type is an important element in determining how long you should be in the sun, what type of sunscreen you should apply, and how often you should reapply it.
There are also salons with tanning beds and booths, but if you choose to go that route, know that you're being bombarded with UVA rays 12 times more powerful than those emitted by the sun. According to the Skin Cancer Foundation, tanning salon patrons are two-and-a-half times more likely to develop squamous cell carcinoma and one-and-a-half times more likely to develop basal cell carcinoma. The SCF also notes that exposure to tanning beds during one's youth increases melanoma risk by 75 percent.
Don't I need the vitamin D from sunshine?
Vitamin D is an important nutrient that helps your immune system, muscles, and bones stay healthy and strong. However, the sun is not the only source of vitamin D, and about 10 minutes in the sun at midday is enough exposure for most Caucasians to get all the vitamin D they need. (Darker-skinned people can require two to six times as much sun to get the same amount of vitamin D.) If you have questions or concerns about how much sun is good for your skin, consult your doctor or dermatologist. Calcium-rich dairy products are typically rich in vitamin D, as are oily fish like salmon, trout, and fresh tuna. Beachbody's Core Cal-Mag™ supplements are also a good way to boost your intake of vitamin D, as well as helping to build stronger bones and a stronger immune system.
What other precautions can I take?
A 2009 study by the Environmental Working Group2 concluded, "Sunscreen can only provide partial protection against harmful effects of the sun. Limiting sun exposure and wearing protective clothing are even more important when it comes to protecting against skin cancer and premature skin aging." But before you start jogging in your winter parka, keep in mind that many clothing companies have sprung up in recent years in response to increased consumer demand for UV protection. Just remember to apply sunscreen to your uncovered parts.
It's easy to overlook everyday dangers like sun exposure, but it's important to remember to use sunblock and wear protective clothing whenever you're going to be in the sun for prolonged periods. Closely monitor how much time you spend in the sun and make sure you reapply sunblock often, especially after swimming or sweating it off. Following these relatively simple precautions can go a long way toward keeping you safe from the dangers of the sun.
For more information about the data and studies mentioned above, visit:
1The Skin Cancer Foundation: http://skincancerfoundation.org
2The Environmental Working Group: http://www.ewg.org/
For more great newsletters click on Team Beachbody
While it's easy to ignore advice like that in the quote above, it's a message that actually holds quite a bit of truth. Cancer is a disease we generally do everything we can to prevent, but it's hard not to wonder exactly how much of an effect our efforts have in the face of its underlying causes. Fortunately, when it comes to skin cancer—the most common form of human cancer—the causes (particularly sun exposure) are often easier to see, and the preventive treatments (including sunscreen) are often easier to undertake. Just a few simple precautions every day can help you protect yourself from this disease and its debilitating effects. Unfortunately, the market for sun care products is cluttered and confusing, so let's look at some information that might help ensure that your aerobic adventures in the sunshine aren't hurting your skin while they're helping your heart and muscles.
Why is UV radiation so bad?
By now, virtually everyone knows about the dangers of skin cancer, but with more than 1.3 million cases reported in the United States last year alone, it seems that people just don't think they spend enough time in the sun for it to affect them. In addition to cancer, ultraviolet (UV) radiation can cause cosmetic damage, including wrinkles and age spots, and can worsen conditions like lupus. Sunglasses that block at least 99.5 percent of UVA and UVB rays are also crucial to avoid the damage the sun can cause to your eyes, which in some cases can lead to blindness. People who take certain drugs, such as antibiotics, antidepressants, diuretics, and retinoids, are at risk for being particularly sensitive to sun damage.
UVA (long-wave ultraviolet) rays make up 95 percent of the radiation that penetrates the Earth's atmosphere and are primarily responsible for the darkening of the skin commonly referred to as tanning. UVB (short-wave ultraviolet) rays are less plentiful, but damaging to our skin nonetheless. UVB rays are mostly blocked out in winter months, and on colder, more overcast days, but UVA rays are prevalent year-round. The key thing to remember is that both types of rays are dangerous, and can lead to melanoma. And summer isn't the only time of year you need to protect yourself!
What is SPF?
SPF stands for sun protection factor. Here's a quote from the Skin Cancer Foundation1 to help you understand the term and its use:
"It takes 20 minutes for your unprotected skin to start turning red. Using an SPF 15 sunscreen theoretically prevents reddening 15 times longer—about 5 hours. Another way to look at it is in terms of percentages: SPF 15 blocks approximately 93 percent of all incoming UVB rays. SPF 30 blocks 97 percent, and SPF 50 blocks 98 percent."
At least one ounce (two tablespoons) of lotion is needed to be applied to the entire body surface. Just remember—don't skimp, and frequent reapplication is crucial. Water, sweat, and friction can all cause sunscreen to wear off more quickly than the time stated on the package, so it's essential that you don't go longer than 2 hours without reapplying sunscreen to your skin. Knowing your own skin type is an important element in determining how long you should be in the sun, what type of sunscreen you should apply, and how often you should reapply it.
There are also salons with tanning beds and booths, but if you choose to go that route, know that you're being bombarded with UVA rays 12 times more powerful than those emitted by the sun. According to the Skin Cancer Foundation, tanning salon patrons are two-and-a-half times more likely to develop squamous cell carcinoma and one-and-a-half times more likely to develop basal cell carcinoma. The SCF also notes that exposure to tanning beds during one's youth increases melanoma risk by 75 percent.
Don't I need the vitamin D from sunshine?
Vitamin D is an important nutrient that helps your immune system, muscles, and bones stay healthy and strong. However, the sun is not the only source of vitamin D, and about 10 minutes in the sun at midday is enough exposure for most Caucasians to get all the vitamin D they need. (Darker-skinned people can require two to six times as much sun to get the same amount of vitamin D.) If you have questions or concerns about how much sun is good for your skin, consult your doctor or dermatologist. Calcium-rich dairy products are typically rich in vitamin D, as are oily fish like salmon, trout, and fresh tuna. Beachbody's Core Cal-Mag™ supplements are also a good way to boost your intake of vitamin D, as well as helping to build stronger bones and a stronger immune system.
What other precautions can I take?
A 2009 study by the Environmental Working Group2 concluded, "Sunscreen can only provide partial protection against harmful effects of the sun. Limiting sun exposure and wearing protective clothing are even more important when it comes to protecting against skin cancer and premature skin aging." But before you start jogging in your winter parka, keep in mind that many clothing companies have sprung up in recent years in response to increased consumer demand for UV protection. Just remember to apply sunscreen to your uncovered parts.
It's easy to overlook everyday dangers like sun exposure, but it's important to remember to use sunblock and wear protective clothing whenever you're going to be in the sun for prolonged periods. Closely monitor how much time you spend in the sun and make sure you reapply sunblock often, especially after swimming or sweating it off. Following these relatively simple precautions can go a long way toward keeping you safe from the dangers of the sun.
For more information about the data and studies mentioned above, visit:
1The Skin Cancer Foundation: http://skincancerfoundation.org
2The Environmental Working Group: http://www.ewg.org/
For more great newsletters click on Team Beachbody
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