Take comfort in knowing that your not different in that respect. There is nothing freakish about that behavior, it’s unfortunately common. Many people go about the same cycle and it’s vicious enough to keep some individuals from their goals for a life time unless they seek out steps to change their “on again” “off again” ways.

So where should you start?

• Tell people about your goals and express how much they mean to you. Tell the people you usually tell last because they actually call you out if they see you doing something totally contradictory- like drinking alcohol or reaching into the bread basket when your out to dinner. Yes, sometimes when it’s hard to be your own parent you have to entrust that task into another. That eyebrow raised surprised/questioning look still has a profound effect on your behavior.
• Now surround yourself with people that care about YOU and your goals and understand them. This might mean making new friends at the gym, park, where ever but many times your drinking buddies now don’t make a great transition in fit pals that will support your lifestyle changes. Unfortunate but true. But if you hang around people that “drag you down” you have no one to blame but yourself.
• Invest in your body and new lifestyle. The biggest returns you can get are on your body and health investments. They’ll never stop paying you back. But committing to change by enlisting the help of a professional, joining group training classes and purchasing comfortable training gear, tells YOU something about yourself. Not only are you committing to yourself but you’ll feel accountable. I personally recommend the gear because you start feeling the part of a fitness buff which is huge and you wont be turned off or distracted by draping sloppy old t shirts and pajama pants in your way or in the mirror. Feeling confident doesn’t have to pricey but you should dress for success along the way.  Make the investment and show yourself you really mean it for LIFE this time.
• Last tip for today: don’t be afraid or avoid talking to someone when you start to self doubt, freak out about a deadline, or feel down about your progress. We attach a lot of emotion to the way we look and feel about our bodies and in the beginning you’ll have plenty of emotional days that can lead to self sabotage. Its normal, but not excusable now that you know you’re not alone AND you know you should get those feelings out.  A true fit pal can talk you down off the kitchen counter instead of offering you a pint of Ben & Jerry’s and for that you will know you have a real friend for life. 

Now keep rockin’ and remember, you spent a lifetime building the body you have. You can’t undo it all in a month but you sure can have successes your entire journey!

News Flash!  For those of you who don’t know, Mike Hanley from The Training Studio & HanleyStrength.Com and I are getting hitched in June and beginning our life as a Super, Butt-Kickin Duo!
Changing lives, fighting lovehandles and sculpting tushes on a daily basis.

BUT!  That doesn’t mean that the hectic wedding planning and long days at the studio don’t take it’s toll on my energy levels just like the next working girl.  When It finally comes down to that little window when I need to squeeze in the “me time” to make sure I feel and look my best for our big day, I have to admit, I’m feeling a bit lackluster.  I’m also not going to name names by mentioning Holly, Jaime and Mara as Co-Bride-To-Be-Babes and the slew of beautiful ladies like Laura, Diesel, Nicole, Jackie, Amy, Jamie….the list goes on, who will be strolling down the aisle in honor of their Rock Star Friend status to the brides to be as well.  Life’s a stage ladies!  So lets team up and give it our best side!

I’m turning my blog into a support forum for ANYONE who wants to make changes, stay motivated, learn new diet and exercise tips and feel like they have a place to check in on a regular basis.  Making sacrifices in your lifestyle to get results doesn’t have to be a drag.  So let’s all keep putting our best foot forward “left together, right together, left together….” and make the journey down the aisle, or to the beach, or where ever your vision takes you-together!

My first results-driven tip?  Start your food journal today!  This is a must if you want to know what’s working and what’s not.  Feel free to post your meals on the blog. It can help keep you feeling accountable and you will have someone to glance at it and offer suggestions.  I started my log up today as well.  I use a free online food journaling program called FitDay check it out.  It won’t cost you a dime.  Join The Journey AND the Body Blog for better strategies and more support! Post if you’re on board!

]]> http://www.julietdeane.com/my-journey-down-the-aisle/feed/ 29 http://www.julietdeane.com/5-diet-exercise-disasters-1-smart-solution/ http://www.julietdeane.com/5-diet-exercise-disasters-1-smart-solution/#comments Tue, 15 Sep 2009 18:18:16 +0000 Juliet http://www.julietdeane.com/?p=146 1. STARTING SMART: It can be a bit overwhelming to build all new healthy habits in order to sculpt the body you really want. Where you need to start completely depends on where you are right now and what your habits are on a regular basis. The only way to prioritize which eating and activity habits you need to change first, is to see what your doing on paper. That’s right. The simple act of journaling what you eat and what, if any, activity you did that day, will show you where you really need the most work and pronto! Some big no no’s to watch out for are:

• Skipping breakfast
• Eating fried or processed food (they ruin your skin anyway)
• Not drinking enough water (shoot for 8 glasses to start)
• Drinking your calories (soda, juice & calorie bomb coffee drinks) and…
• SUGAR! Yes, even the “fat free” kind. Sugar is sugar period.

What about your activity levels? If you weren’t active today-drop and give me 20! Well…maybe that’s a bit much. If you don’t have much experience in exercising, it would be best to get your first workout by hiking to your local trainer for some professional help. You’ll get a big return on the investment in your figure. If you’re on a very limited budget, bodyweight exercises in your own home is a great place to start.

2. EMOTIONAL EXTREMES: This is a BIG one. Food is not the solution to your problem. A sleeve of cookies won’t fix your relationship, eggplant parmesan won’t help you nail that interview and no- sucking down fancy cocktails doesn’t give you a body like Sarah Jessica Parker on Sex In The City. The real solution? Start journaling. Clear your mind. If you’re not sure what’s wrong or why your self- sabotaging your fitness goals, you need to find out ASAP. The only way to do that is by doing a bit of soul searching. So get out of the danger zone (aka back away from the fridge) and find a quiet spot to vent on paper. Instead of eating everything, you’re much more likely to find out what’s eating you.

3. FAT FAUX PAS: Gasp! The “F bomb”! If Fat is a dirty word in your diet lingo, you’ve got it all wrong. Healthy fats keep your hair shiny, eyes bright, skin smooth and waistline trim. Grandma was right when she said all things in moderation. Either way, too much junk fat like saturated fats in pizza, or too little fats like the blubber blasting omegas in salmon, and you’re slowing your results. How do you know what you’re eating? You got it. A journal. One day you might eat NO fat and another day you might eat way too much of the wrong kind. Start journaling what you put in your mouth and ask a professional. If you’re afraid of eating fat, it’s likely because you’ve been misinformed for some time now. How can you start small? Take 2 omega 3 fish oil caps at breakfast, lunch and dinner.

4. THE STRESS EFFECT: It’s not just hype. Stress can do horrible things to your body. For one, it can cause your body to pump out hormones like cortisol. Cortisol regulates blood sugar, inflammation, your immune system and your energy levels. One of the results of elevated cortisol levels is the storage of extra body fat especially around your midriff. Bummer. How can you combat the onslaught of stored belly fat with fear, worry and stress on the job? Exercise! Breaking a good sweat, whether at home or at the gym can help relieve stress by pumping out feel good chemicals called endorphins. The science of endorphins is controversial because some pros believe the positive feeling you get is from meeting a physical challenge, not the exertion itself- BUT, whatever the direct cause of the endorphin pump, exercise has been proven to enhance mood! So journal down your start mood, get in a quickie workout and head back to your journal to record some new adjectives to describe your post workout mood. You’ll not only be pleasantly surprised by the immediate results but journaling will help remind you that it’s a really beneficial habit to keep.

5. CONSITENCY=SUCCESS: On the wagon, off the wagon, back on the wagon…only to fall off again. Can someone please show me where this dreaded colony- sized wagon is so I can burn the thing! Believe me when I tell you …RUN from the proverbial wagon because apparently everyone falls off this darn thing! Your best bet is not to set unrealistic goals that set you up for failure. If you try to workout 7 days a week, you not only risk injury but you set yourself up for big disappointment in yourself. Plan to begin exercising 3 days a week and go from there. Don’t set a consistent exercise goal of 4 days a week until you’ve accomplished the first goal of 3 days a week for at least a month or two. Similarly, don’t go overboard with a super strict diet. Start by following the guidelines above and don’t make it more complicated until you have those mastered.

If you take nothing else from this blog, please remember the small ,healthy changes you make really do count in the long haul. If you make a mistake, don’t blow the day, week or month. Just get up, dust the donut powder off, and log your journey to fitness success. Staying consistent with your nutrition and exercise is key, and keeping a journal for yourself is your only feedback you have for what’s working and what’s not. So, 5 diet and exercise disasters greatly improved with 1 smart solution- keep a journal and keep at it!

Post comments below and feel free to make blog requests!

Some key reminders for you to feel better fast:

Do not HOLD stretches while your body is stiff and you have not warmed yourself up. Holding stretches are known as Static Stretches. These are best left to the end of your training sessions or after engaging in enough movement activity to break a light sweat. You’re muscles will not be as willing to “give” and stretch if they have not received adequate blood flow.

Do not bounce (ballistic stretching) or force a movement that your body is not ready to give. A good indicator of this is if a stretch causes you pain, causes you to break the form of the movement or makes you grimace in a face of true discomfort. More importantly, stay within your current range of motion and continue the movements as you steadily increase that range of motion allowing healthy blood flow to the achy area.

Keep it moving! Don’t change your movements to cater to your soreness. Move through regular steps and reaches so that you don’t avoid using the areas that need to be loosened up.

Follow this at home solution to muscle soreness for a full body treatment after another great Training Studio Session!

- Walking Warm Ups 1 to 2 lengths each
- Stiff Kicks 15 reps each side
- Seal Jumping Jacks 15 reps
- Prisoner Goodmornings 15 reps
- Arm Circles small to big 20 forward then 20 backward
- Spiderman Hip Stretches 12 to 16 total reps

*Each rep and round increase the range of motion through each movement while taking minimal rest, creating optimal body heat to warm muscles and feel relief fast
*Repeat 2-3 total rounds through and start feeling more flexible!

Click here to view the embedded video.

Lastly, if an ache or pain persists longer than 3 days, inform your trainer! Open lines of communication are key in achieving the best results for your body. Let us help you feel your best!

The secret? The smart start young! Even with all the technological distractions these days it’s imperative that you begin to instill healthy habits in your child or teen’s regular routine. You teach a child that they have to brush their teeth whether they like it or not from a young age, and sure enough, because they know its important to their health, they do it the rest of their life. Now if we only did that with exercise and balanced nutrition! Well, I would like to pose the question Why not? And why not start today?

Step One: It’s irrelevant whether your child or teen is currently at a healthy weight or not.  They all need to learn about a balanced diet and the importance of physical activity (besides Guitar Hero).  Most importantly, do not discriminate between your children if one is a different weight or size than the other.  A healthy body image is instilled and doesn’t just magically appear.  Teach health equally and foster only positive emotions towards fitness and proper nutrition.

Step Two: Breakfast is a must!  No matter the age or the fuss they kick up about being picky or too busy to eat before catching the bus.  Choose a breakfast with a healthy source of protein, carbohydrate and fat for a well balanced meal that will support your child or teens: brain function, mood, metabolism and focus in school.  Ex. 1 whole omega egg with added whites (veggies are an added bonus) and either a piece of fruit on the go or throw those eggs over some whole grain toast.  In a super rush?  A scoop of dream protein blended for a minute with some frozen fruit and a small handful of almonds is fast and will have your child thinking they earned a smoothie treat.

Step Three: Prioritize your child’s busy schedule.  Don’t keep health on that back burner for when social clubs, art class and other after school activities are over.  Enroll your child in a fitness program where they will learn about strength, conditioning, healthy foods, discipline, team work, respect…and the list goes on and on.  Check out our programs here and allow your child or teen to watch and try one for free with no obligation.

Step Four: The teeth brushing rule- It is your direct responsibility as a caretaker to help keep your child consistent.  I don’t know any parent that purchases a tooth brush and doesn’t encourage and check that their child uses it regularly.  Do the same with their breakfast, training and positive reinforcement for a healthy body image.  They will thank you in the future with the same pearly smile.

Step Five: Start today!  Not after the school year or after camp or…you catch my drift.  Your child is growing NOW and learning NOW.  We can’t put that on hold so let’s not wait.  Take even the smallest step today by getting outside with your child or teen and going for a bike ride, walk ,or invite the neighborhood kids over for a back yard game of badminton.  Learning a healthy lifestyle can be really fun if you let it!

Post your experiences of bringing your child to The Training Stud

Click here to view the embedded video.

After 10 weeks of consistent after school cardiovascular activity, children aged 7-11 experienced elevated moods and a decrease in levels of anger and hostility.  Experts believe that group fitness or training with family or peers, plays a key role in children developing into fit and happy adults.

Now it doesn’t take a genius to see this study expanding and holding  true not only for children 7-11 but for your teenagers and young adults as well.  Oh,  and on a side note, Guitar Hero (or other wii games) is not a suffiecient form of regular exericse.  It’s a step in the right direction for sedentary youths and teens but it shouldn’t be long before you upgrade your child to a group fitness program to reap the real health and social benefits of exercse!

Tip #1  Never Skip Breakfast! -Grandma was right.  Breakfast is hands down the most important meal of the day.  Have options ready for regular mornings and days that you may wake up late and have to run out the door.  Enjoy eggs and fruit or Old Fashioned Oatmeal with a scoop of vanilla protein powder.  If your in a rush have a protein shake and grab an apple and some almonds to go!

 Tip #2  Snack Attack- Don’t wait until your absolutely starving to eat something because your so much less likely to choose the right foods.  Easy to pack snacks for long class schedules could be an apple and small handful of almonds & walnuts or a quality protein bar.

Tip #3  Walk It Off- Whether it’s that first accounting exam, an overwhelming course load or your roommates really annoying music taste….walk it off!  Stress can lead to overeating for no other reason but distraction so take a hike!  Throw on a hoodie and walk the campus.  Chances are you’ll meet some new people, relax and be more healthy because it. 

Tip #4 Put Yourself To Bed - Yeah, I’m sure you don’t want to hear it but the amount of sleep you get directly effects your TOTAL health.  Sleep balances the hormones in your body that control a normal appetite.  Lose too much sleep on a regular basis and you’ll be grabbing for junk foods that your body doesn’t really want or need.  Sleep also will keep your immune system pumping to fight off classmate cooties AND if that isn’t enough, proper sleep also regulates your mood so your roommate doesn’t get the urge to dip your toothbrush in the toilet.

Tip #5  Easy On The Booze- Let’s face the obvious.  You have new found personal freedom and there is no shortage of parties.  Alchohol consumption leads to sloppy judgement calls in every area of your life.  If your drunk or even just “buzzed” your putting yourself at risk.  If your health and safety isn’t enough reason to avoid drinking, let it be know that alchohol is major contributer to that unfortunate “Freshman 15″.

Well off to school you go now!  Take care of your body and your body will take care of you.  Feel free to email me through my website with any questions or topics of interest that you would like me to blog about.