Family In Shape

Unite for Hunger and Hope

I can’t even begin to imagine my child having nothing to eat, even for one meal, yet around the world or maybe even just down the street there are children who go days without a bite to eat.  I feel guilty when I have to throw away food that wasn’t eaten, I feel sad when I realize how we can so easily take for granted all that we have.  Hunger is a pain no child should have to experience.  It is a pain no one should have to endure.  Parents should not have to wonder where the next meal is coming from. 

Unfortunately, it is a fact that millions of people go hungry every day.  It is a fact that millions of children under the age of 5 are malnourished and many die as a result of hunger.  There are over 50 countries that do not produce enough food to feed their population but not all hunger is an effect of food production.  Consider those in the eye of the storm, literally, natural disasters, conflict, poverty and of course poor agriculture all contribute to the problem.

We can’t turn our backs on this issue.  The United Nations developed goals for the 21^st century and one of them was to cut the proportion of hunger in people around the world in half. 

BlogCatalog members and Heifer International are partnering to call for the end of world hunger and start of hope on April 29. All we ask is that you join thousands of other bloggers and write a post about world hunger on April 29. You can make a difference.  Start by joining this event and add a badge to your blog TODAY!

Other links that provide information and/or ways to help:

The World Hunger Problem: Facts, Figures and Statistics

The Human Face of Climate Change

WHY? Finding answers for hunger and poverty

   

http://www.bread.org/

Re-evaluating fitness and setting goals

Photo credit Tizzalicious

(cross posted at BlogHer)

I think everyone can agree that we all get in a workout rut every once in a while. I realized that I'm there and that I've been doing is just not giving me the results I want. I think I'm doing plenty, but it is obviously not the quantity of my workouts that's holding me back but the quality and so I need to make some changes. For a little while there I used my Little Bear as my excuse, "I have some baby fat to burn off, but he's only six months old, I have time" I recall telling myself. It is a really bad idea to even START using the pregnancy and the birth of a baby as a crutch or as a reason why we hold on to excess body fat. Soon the child is getting ready to graduate High School and we're still claiming baby fat. Well, Little Bear is now 2.5 years old and the oldest is 18 with a 15 and a 6 year old in between. Luckily, I kept off most of whatever I gained during pregnancy. My focus is now on losing body fat and trimming down the inches and not so much on the number on that cranky scale. I'm not a good friend of the scale so I will stick with a tape measure instead.

My fitness routine on most weeks includes Boot Camp, Muscle Conditioning, Spinning®, Turbo Kickboxing, and Pilates. I say most weeks because when I don't teach or train someone I CHOOSE to stay home and catch up on my chores, homework, sleep, etc… And there it is, the culprit and the reason I'm not getting results. Did you catch the operative words—MOST WEEKS. I have to commit to go workout on days when I don't have to teach, regardless of what else needs to be done at home. Chances are the chores will still be there waiting. Besides, if I had to teach or meet a client I would have to go, right? Right!!

My other issues are that I sometimes go off track with my eating habits, I stay up late and get up early, and lately, I have not been writing anything down as I should. Did I mention stress? I have a few things that add unnecessary stress to my life. Let's see now, we are a military family expecting orders to move mid-school year – no, not crazy about that; we have a house to sell; I'm taking classes online (what was I thinking?); our oldest is going AWAY to college and did I mention we have a 15 year old girl? Yikes! What happened to my little girl? It can all be handled, I just have to get organized, re-evaluate and set some realistic goals. Here are some things I know I need to do:

1. WRITE IT DOWN! A goal has to be on a paper, on the calendar, journal, or on the fridge door. Once it's written down I am accountable and more likely to stick with it.
2. It is important to set realistic goals. In other words, I can't just write that I want to lose 15 pounds by next Friday and expect it to happen, at least not following a healthy routine. I am willing to trim down at a much slower pace because I want it to stay off. I also don't want to lose muscle mass just body fat and inches.
3. I will be prepared to succeed every day. This means, don't leave home without my water and healthy snacks such as a fruit, protein bar, nuts, etc. I will pack my gym bag and have my workout clothes ready every day. Sometimes I wait to the last minute (procrastinate) then I end up stressing if I can't find my shorts or my shoes.
4. Use my calendar to keep track of what I am doing to reach my goal – sleep, nutrition, exercise, relaxation, etc.
5. Re-visit the fridge, freezer and pantry. There are some pesky snacks left over from a party that need to go. I must eliminate the temptation and replace them with healthy snacks—again!

This is my week to evaluate my fitness, nutrition, stress, and sleep. To reach my goals I have to get them down on paper, give myself the time it takes to get there, eliminate some of the stressors in my life, and get some well-needed sleep. I'm excited and energized by seeing my plan on paper or on screen in this case. I hope this list will give you a boost to get started on your goals as well, try mine or tell me about yours…I'd like to know what you are doing or plan to do to reach your fitness goals.

Stay well,

Be accountable for your health

Accountability (n): an obligation or willingness to accept responsibility or to account for ones actions (Merriam-Webster.com)

When it comes to fitness, motivation and getting in shape,we have the tendency to rely on something (an upcoming event or season) or someone to help us reach our goals.  We make someone else accountable for our success and failure and it’s never pretty when that other person “makes us” not go to the gym or “allows us” to eat something we should avoid. 

I’ve been there, I know. There was a time that I would only go to the gym with my fitness buddy;if she couldn’t go I wouldn’t either.  My excuse? I didn’t want to go alone and succeed all by my lonesome self, no way.  I would stay home and be miserable.  Later I would blame my fitness buddy for not being there when I needed her most.  Does that make any sense?  Well of course itdoes.  We all want someone else to push us, to motivate us and to tell us “don’t eat that, it will make you fat!”  Well, something like that. 

Short story:

Recently, my sister, Alba, who is only 48 years old, was diagnosed withType 2 Diabetes (non-insulin dependent). She also has high cholesterol, high blood pressure, and yes, you guessed it, she is considered obese.  I had many conversations via chat, phone, and text during which time I would give her ideas to improve her nutrition and exercise tips at home since she did not want to join a gym.  However, she was always too busy, too tired, too many chores, the kids, the husband, the house, the people at the gym, etc… she had an excuse for everything. 

One time my mother moved in with her for about six months.  They started walking the city blocks in New York at least 4 days a week, sometimes everyday and my sister lost over 20 lbs, she looked great and she felt great.  When mymother moved, she stopped.  Now she’s at the Doctors every week as they work to get her Diabetes, Cholesterol and Blood Pressure under control.  Now she realizeswhy I wanted her to exercise and watch her diet and now she walks again, alone,with the kids, the neighbor lady.  Don’t know if it will last; I hope it does.

Since joining the fitness industry and working with people in group sessions and one-on-one, I have seen my old self so many times.  From the people who leave a class because they don’t like the instructor then blame the instructor for ruining their workout, to the ones who come to the gym and only work hard if the trainer is watching their every move.  Then there are those who hire a trainer, meet them once or twice a week then choose to do nothing else in between.  But if they don’t lose some unrealistic number of pounds in one month, well it’s the trainers fault.   

Don’t get me wrong.  I know we all need that extra bit of motivation and push particularly if we are having a hard time getting going.  I am more than happy to offer that and then some, but at some point in life, we have to take matters into our own hands and beaccountable to only ourselves and no one else.  While I would love to be a life-long trainer to someone, because it would be job security for me, I prefer to provide you with the guidance, the education, the tools and the initial motivation that will help you get started and get moving. I want my clients and class participants to feel the lactic acid buildup when they work hard, I want them to feel that bit of soreness you feel a day or so later after a hard workout, most of all, I want them to see results not because I was hovering over them for 20 weeks but because they used the tools I gave them to get there all on their own. Somewhere along the way we have to WANT to work hard because we know it will benefit us in the future.

Don’t wait for your doctor to tell you that you need to loseweight because your heart is struggling or you have diabetes type 2.  Don’t wait to find out that your knees are suffering and your back pain is related to your weight gain…NO, DON’T WAIT for that.   You already know that there are certain things you HAVE to do to live a longer, healthier,happier life and no one person, place, or thing in the world can make that happen for you—only you!! 

Stay Well,

cross posted at BlogHer

Fitness on the go...a little contest anyone?

This is my first blog contest and I feel lost in a sea of so many that are done so well.  Anyway, I'm just out to have a little fun and give these decks to someone who really wants them, so, here goes...

This is what I'm giving away and I have two decks available for the winners:

I know, you may have already heard about these from other bloggers who were giving them away.  Well if you missed your chance there, now you have a second chance to win your own deck.

About NURU's Exercise Anywhere Deck straight from the horses mouth:

No gym? No problem. 
This deck is for those who a) delight in a hot bod, and b) don't always feel like hitting the gym. In other words, it's for all of us. 

WHAT'S INCLUDED:

• 30 ultra-thin cards, fully illustrated with simple language
• Small, metal management ring to keep your cards together 

From head to toe.
Exercise Anywhere targets every major muscle group in your body, including your:

• Chest
• Back
• Shoulders
• Arms
• Legs/Glutes
• Abs 

A little love for everyone. 
This deck is for men and women of all shapes, sizes, and fitness levels. Each exercise provides different variations for people at different levels. 

The Cardio Lab.
Exercise Anywhere's Cardio Lab is dedicated to strengthening your heart and lungs with innovative, "do-anywhere" cardio exercises designed to get your blood pumping. 

Can you really get a workout out of these?

Yes.  I know you can because I have and my 15 year old daughter has as well. In fact, she has her own deck of NURU Exercise Anywhere cards.  While they do provide you with a sample program, you can design your own based on your time, needs and something that fits your lifestyle.  

Some people like to work muscles 4 days a week which means they will do chest, back on day one, quads, hams and glutes on day two, take a break on day three and continue on to day four with arms/shoulders and day five with more on the legs.  Abdominal and Cardio exercises can be done everyday if you wish or you might want to do muscles every other day and cardio every other day.  It really all depends on you and your lifestyle. 

However, I must remind you that when you work one muscle group you should also work its opposing muscle group (biceps/triceps or chest/back, etc.), while they don't have to be done on the same day, some  people prefer it that way because then they wont forget to hit that muscle group later.  I hope that makes sense.  Whether you choose their program or make up your own using the NURU Deck, you will get a good workout without hitting the gym.

What you need to do to win your own personal training NURU Exercise Anywhere Deck?

1.  Tell me what is your favorite form of exercise and how often do  you do it?
2.  What motivates you to move? (i.e. medical advice, your kids, loving life, etc.)
3.  Mention this contest in your blog or somewhere else then link back here

It's really that simple.  I don't ask for much but please, do leave a comment with your answers to 1 and 2 and if you shared this contest or this blog to a friend, let  me know that too.  

Last thing I'll say about this sweet deal.  Because they don't weight much and fit in a letter sized envelope I found out I can ship these over seas for very little and I'm willing to do that for my international blog friends, if that is where the winners live.

Dates?

Contest begins the minute this post goes live, at about 12:01 AM East Coast Time, April 12 2009. Contest will end at 12:01 AM (East Coast Time) on Sunday, April 19th.  I will have the youngest member of the family select 2 names out of the hat and then announce the winners later that day.  The package will be in the mail the following Monday.

Many have won, now it's your turn!

Stay Well,

Are you hungry?

Article posted with permission from Mary at Calorie Count

Are you hungry?  Are you sure?  These are questions we don’t ask ourselves.  And yet, we need to.

A lot of us are disconnected from our physical hunger signals.  We eat by the clock, by the mere sight of food, because of people eating around us, and for emotional reasons.
 
In other words, we don’t always eat just because we are hungry.

An innate drive

Hunger is one of the primal forces of life.  Babies cry when they’re hungry, and caretakers respond with food.  This is the beginning of our personal relationship with hunger and satiety.  Eating to satisfy hunger is a learned behavior.  But, what if something interferes with this learning?

Crossed wires

A parent can misread signals.  A baby may be fed when not hungry, but fussy or crying for other reasons.  Food may be offered to a child to relieve him when he’s hurt or upset.    

When food is used as a distraction or reward, the child becomes confused about why we feed him. The process of learning to eat in response to physical hunger becomes interrupted. 

Research shows you’re actually trained how to eat by your family.  Taste, smell and texture preferences are culturally learned.  Being taught to use food for reward or comfort in childhood is one of the strongest shapers of adult eating behavior.  

While there is a genetic component to chronic dieting and overeating, it has a smaller effect than the food environment in which you grew up.   

Types of hunger

Eating behavior specialists refer to three types of hunger:

1. Physiological is triggered by signs, like stomach growling and headache
2. Mouth is triggered by the sight, smell, taste, and memory of food
3. Psychological is triggered by emotions, like anxiety, anger and sadness

What to do?

• Keep a food and feelings log.  When you get the idea to eat, record your feelings first.  Regardless of whether or not you choose to eat, note what you are feeling.  Explore ways to deal with your feelings without eating.
• Explore the physical signs of hunger.  If they are very faint or almost nonexistent, you’re probably not hungry.  Be brave enough to wait until you’re hungry before you eat, and then give yourself full permission to eat until you feel satisfied.
• Forget the clock and vow to eat only when physically hungry.  Don’t worry if it’s 2 times a day, or 8, let your body, not your mind, call the shots.  After a while, you’ll probably settle into a pattern of three meals a day.

Your thoughts...

Did you learn to read your hunger correctly?  Do you wait until you're hungry to eat?