Post by jan on Apr 23, 2024 6:01:43 GMT
This round runs from March 31 through May 5
Challengers:
Cherry — Do some form of exercise most days
Cathy — Honestly track everything
Judy — move more
Holly — Maintain Lifetime at Goal Status
Bev — More cautious of what I'm eating
Jan — Adding more fruits and veggies into my meals, no after-work snacking
Hosts:
March 25 through March 31 — Cherry
April 1 through April 7 — Cathy
April 8 through April 14 — Judy
April 15 through April 21 — Holly
April 22 through April 28 — Jan
Challengers:
Cherry — Do some form of exercise most days
Cathy — Honestly track everything
Judy — move more
Holly — Maintain Lifetime at Goal Status
Bev — More cautious of what I'm eating
Jan — Adding more fruits and veggies into my meals, no after-work snacking
Hosts:
March 25 through March 31 — Cherry
April 1 through April 7 — Cathy
April 8 through April 14 — Judy
April 15 through April 21 — Holly
April 22 through April 28 — Jan
April 28 through May 5 — Bev
6. Keep a to-do list where your workouts are top priority, unmissable items. "To-do lists tend to have a combo of 'must-do' and 'hope-to-do' items. I find the most effective way to ensure I get my workout in is to list what I intend to do (i.e. 4:30 p.m. SLT class, 30 minutes run/walk on the treadmill in my building, etc.) at the top of the daily list as a priority, must-do, the-day-isn't-over-till-this-happens item. I've found that making the small mental adjustment of thinking of your workout as something you plan to do vs. something you hope to do is the difference between doing it and bailing." —Amanda Freeman, Founder/CEO, SLT
7. Try not to make all your work breaks snack-based. "Lots of people like to take a break from work by getting up to grab a snack, not necessarily because they feel hungry but just because they need to step away from their desk for a bit. Instead of eating when you're not hungry, get up, have some water, and say hello to a co-worker on the way back. You'll de-stress and forget about the snack you didn't really want in the first place." Healthy snack suggestions tinyurl.com/y7dwgqkf —Albert Matheny, MS, RD, CSCSC co-founder of SoHo Strength Lab and advisor to Promix Nutrition.
8. And work on being more mindful in general about your snacking. "Be courageous and join a community of people who have similar goals and then crush them together! When you don't have people holding you accountable, It's easy to ghost — to set a goal and keep it a secret, so when you don't accomplish it, no one really knows and it's like you never set it in the first place.
But having a team of people who want what you want will inspire you to keep SHOWING UP when the going gets tough." —Braxton Rose, instructor at Lyons Den Power Yoga
But having a team of people who want what you want will inspire you to keep SHOWING UP when the going gets tough." —Braxton Rose, instructor at Lyons Den Power Yoga
9. Aim to make water your go-to beverage. "Try swapping out at least one sugary drink (soda, juice, sweetened coffee drinks, etc.) per day with water (or fruit-infused water or unsweetened flavored seltzer to keep things more interesting). As you get used to having more water and fewer sugary drinks, keep making the swap until water is your primary go-to drink throughout the day. Bonus: It'll help digestion and make you feel great." —Anowa Adjah, owner and CEO of Powerhouse Physiques
10. Get into strength training. "Cardio tends to get all of the praise, but strength training helps you build lean muscle, which inturn increases your metabolism and ability to burn calories. If you really want to see results, be sure to include a few days of strength training into your weekly mix!" —Tracy Carlinsky, founder of Brooklyn Bodyburn
11. Spend time around people who are seriously hell-bent on achieving their goals. "Start by examining what benefit snacking offers you: Is it a distraction? A hit of excitement or
pleasure? Are you afraid of feeling hungry? If you're snacking for reasons other than being hungry and/or snacking on processed foods that add lots of calories with little nutrition, consider
rethinking what you're munching on. More mindful snacking will not only eliminate extra calories but will help your body get back into the habit of eating because you feel hungry and
stopping because you feel full. Start by tweaking one snack per day — preferably that one you have because you're bored or because you can't believe there are four more hours left in the work day. You can try skipping it altogether, but if that sounds like torture, just try to make it a bit more healthful by swapping out your usual processed snack or sugar-packed energy bar for fruit and nuts or some other whole foods option." It has always been a lot easier for me to stick to a fitness program when I base my goals on strength or conditioning rather than physical goals. I keep a workout journal to track the metrics so that I know exactly what progress I’ve made. This kind of progress tracking keeps me motivated!" —Noelle Nieva, CrossFit coach and licensed massage therapist, Brooklyn Body Shop
pleasure? Are you afraid of feeling hungry? If you're snacking for reasons other than being hungry and/or snacking on processed foods that add lots of calories with little nutrition, consider
rethinking what you're munching on. More mindful snacking will not only eliminate extra calories but will help your body get back into the habit of eating because you feel hungry and
stopping because you feel full. Start by tweaking one snack per day — preferably that one you have because you're bored or because you can't believe there are four more hours left in the work day. You can try skipping it altogether, but if that sounds like torture, just try to make it a bit more healthful by swapping out your usual processed snack or sugar-packed energy bar for fruit and nuts or some other whole foods option." It has always been a lot easier for me to stick to a fitness program when I base my goals on strength or conditioning rather than physical goals. I keep a workout journal to track the metrics so that I know exactly what progress I’ve made. This kind of progress tracking keeps me motivated!" —Noelle Nieva, CrossFit coach and licensed massage therapist, Brooklyn Body Shop
12. Learn about serving sizes and figure out how much you're actually eating. "Because most people don't really know how much they eat throughout the day and where that puts them calorie-wise, we generally end up eating more than we want or expect. It's helpful to measure your food so you can have a better appreciation for how much food you're actually eating. This doesn't have to be a forever kind of thing; measuring food can be tedious. Just do it for a day or two to get a sense of how much you're actually eating. As an example, what people think is a tablespoon of peanut butter (by eye-balling) ends up being two (if not) more tablespoons. When you start to measure your food and begin to understand what a 1/2 cup of oatmeal or four ounces of beef actually looks like, it becomes readily apparent how much you've been OVERestimating your food intake." —Tony Gentilcore, Boston-based personal trainer and fitness coach
Thoughts ?
Happy National Cherry cheesecake day and National Picnic day. (although I wonder why national Picnic day is in April instead of sometime in the summer when the weather is warmer.)
Speaking of National picnic day: Here is a link to a salad recipe. I made it for dinner tonight and I must say it was pretty good. Supposed to be even better the next day or two. I didn't have any cherry tomatoes (which would have been a nice add) but added chopped hearts of palm that I did have, and julienned snap peas. It would be a great dish to take on a picnic or potluck because it doesn't have any mayo. theviewfromgreatisland.com/chopped-asparagus-salad-recipe/
