Just Tie Those Shoes and Go!

When it comes to chores like grocery shopping, showering, dropping the kids off at school, and brushing our teeth there are no free passes; we just do them..every day. If we really sat down and thought about how annoying and exhausting some of these "chores" were, they may never get done! The same goes for exercise. Sometimes the hardest part about working out is drumming up the energy to put on our shoes.

No one loves those first few minutes after dragging themselves out of bed at 5:30 AM to workout. Likewise, gathering the energy to change from our work clothes to workout attire can sometimes seem impossible. Our focus shouldn't be on how we feel immediately before our workout; rather, how we feel after. That post-workout rush fills us with a sense of accomplishment and makes us mentally and physically stronger. That euphoria is what we need to focus on rather than wether or not we feel like exercising today.

Certainly making exercise fun by participating in group fitness classes like bootcamp or finding other creative ways to stay active helps us stay motivated. A recent article in USA Today suggests family camping trips, pedometer challenges among friends, or active "dates" such as rock-wall climbing as ways to encourage a more active lifestyle.

But just like every shopping trip can't be new and exciting, we shouldn't expect to always be "ancy" to start our workout. Sometimes exercise does feel like a "chore" but one that we must get done every day. So on your off days of personal training or bootcamp, don't let "I just don't have the energy" be your excuse. Plan ahead, schedule in ways to be active, and focus on that post-workout euphoria. Putting on your running shoes is often the hardest part. I promise, 10 minutes into your workout you will be glad you took the time out of your busy day to focus on improving your body and mind.

Why are we getting fatter and what can we do?

The newest obesity statistics are out. 1 in 4 people are obese, defined as weighing ~30 pounds over their healthy weight. These are the highest obesity rates yet. We've all seen the ominous trend depicted in a US maps like the one below. As Americans, we just keep getting fatter.

Colorado and DC seem to be the only places in America where a significant amount of people have their weight under control. What are they doing right and what are we doing wrong?

Unfortunately, there is no easy answer. Most likely, public transportation, healthier eating patterns, and a more active lifestyle are to thank. But as Americans, we need to take responsibility for our health. It is time to stop blaming the donut shops and our demanding jobs. The fact is, we have to challenge our old patterns, commit to our new priorities, and conquer unhealthy lifestyles for good.

Knowing the enormous negative impact an unhealthy body composition has on our health is not enough. We need a game plan. Here are a few ideas to get you started:

Write out your goals - schedule in your workouts: 1 hour EVERY DAY. Make a regular exercise routine the norm, not the exception.

Stop frequenting damaging restaurants - Do you drop in at your favorite buffet every Sunday? Stop. Unless your getting their healthiest option and a reasonable serving size, reserve these visits for special occasions. And by all means, make sure you know the nutritional value of everything you eat.

Get support - Studies show when people have the support of friends and family, they fare much better. Join a group fitness class like bootcamp or hire a personal trainer or nutritionist. Support makes you more accountable and successful!

Evaluate your priorities - If there is one area you should be spending your money on, it is your health. Taking care of yourself should come before new accent pillows for your house or a new dress.

Reward yourself - Nothing about losing weight or changing unhealthy patterns is easy. Focus on little achievements and be sure to reward yourself with a massage, a new piece of clothing or anything non-food related that makes you happy. You deserve it.

Life is much brighter when we are in control of our future. It's time we Americans Challenge, Commit and Conquer our unhealthy patterns for good.

Liquid Sabotage

Think an after-workout smoothie won't do your diet much harm? Think again! Many people underestimate the impact liquid calories have on overall caloric intake. You may be surprised to find out drinks you thought were "healthy" could actually be sabotaging your ability to lose weight. Just look at the amount of exercise you would need to complete to make up for consuming some of the deceivingly healthy liquid calories below:

Nutritional Smoothie - Found in the refrigerated produce section of your grocer, these smoothies usually claim to provide 8-10 servings of fruit and vegetables and boost your "immunity", "energy", or "well-being". They sounds deceivingly healthy.

Sugar grams: 50-75 per bottle.

Calories: 340. Equals: 1 slice of peperoni pizza

Amount of exercise required: 1.5 hours of walking

Eat this instead: 6 oz yogurt, 13 grams sugar, 100 calories

Venti Mocha Frappuccino Light: Everyone loves an iced coffee in the summer! The "light" version may be lower in calories but it still contains a lot of sugar..as much as soda!

Sugar grams: 38. Equals: a 12 oz can of regular soda.

Calories: 190

Amount of exercise required: 1 hour of lifting weights

Drink this instead: Make it a tall rather than a venti and you shave off 90 calories and 19 grams of sugar!

Vitamin Waters: These sports or health drinks claim to keep you energized, prevent electrolyte imbalances, and provide you with a daily dose of vitamins. While some sport's drinks may benefit athletes, they can defeat the purpose of a weight-loss client's workout.

Sugar grams: 32.5

Calories: 150 per bottle. Equals 1 giant chocolate chip cookie

Amount of exercise required: 1 hour of mowing the lawn

Drink this instead: Propel enhanced water. Contains vitamins and minerals but 0 grams sugar and only 30 calories per bottle!

Vodka and Cranberry Juice: If your going to enjoy an evening cocktail, at least make the ingredients healthy...cranberries are good for you, right?

Calories: 250. Equals: Regular McDonald's fries

Amount of exercise required: 1 hour of stationary cycling

Drink this Instead: Glass of red wine. 100 calories

When trying to cut back on calories, it is always a good idea to stick to the basics. Eating our fruits and vegetables causes less of a spike in blood sugar levels and provides us with fiber not found in juices and smoothies. If you really want to indulge in a coffee treat or late night cocktail, stick to something simple such as a cup of coffee with flavored creamer or a glass of wine. Don't let deceiving liquid calories sabotage your weight-loss goals!