Here's step one! Get moving.

So my first step to getting healthy was to do 10,000 steps a day. How do you do this being stuck indoors in winter weather? Walk on the spot or get a exercise mini trampoline. I find the time goes fast with the rebounder in front of the TV. Then you can watch your favorite shows while getting your 10,000 steps. For motivation I watch health and fitness shows like the Biggest Loser but anything that helps you stay there to get your steps will work.

In the past I have wasted lots of money on lots of exercise and equipment, you may have too. I have used the Orbitrek, treadmills, gone to gyms, fitness classes locally, group trainers, curve and more. They all help but for people looking for excuses to not exercise you will find them. They cost money, time, opportunity (it is raining, I don't want to catch a cold from the others indoors), they are inconveniently placed (Orbitrek is in the garage and I can't use it, I need to pull it inside or elsewhere to use it) I have no space indoors for the treadmill, I have placed the Orbitrek and treadmill in convenient places indoors but then resent the space they take up and get guilty when I give up using them. My foot gets numb on the treadmill after a while and I find I don't want to use it. Gym classes are 15 mins away and I need to go on their schedule and work my week around this. Group trainers are great but expensive. You get the point, excuses can be many and go on and on.

Get any mini trampoline that works for you, do make sure it can hold your weight though and I have a link on my page for one that is heavy duty. If you are thinner then the rebounders are built cheaper and cost less too, again find something that will work for you. You can find specials for rebounders from $30-90 or more depending on features, quality and weight restrictions. The one I suggest is very reasonably priced yet heavy duty for most customers. But 'caveat emptor' either way.

Get a pedometer, anyone will work, I use and love the fitbit (mine costs $100, but I got it from my credit card thank you points) and that costs from $50-120 but any pedometer will also work. Keep your pedometer on all the time, yes it will alert you to how little you may move every day. But keep it on, it will propel you to do your workouts and to not avoid reality. It is easy to fool yourself in to thinking that you get more steps than you actual do. Obesity does that to you, kind of like addictions (you are sometimes in denial). I got my fitness tracker last Mothers Day 2014 and I was excited to do my steps in the beginning, then once I got too busy I realized how few steps I actually did. Now I want to stay at the 10K steps range to lose weight.

Find a time that will work for you, I have tried all sorts of different times through out the day and have found it the easiest to stay the course if I get started the first available opportunity as early as possible in the day. If you are not a morning person, then try to have a routine where you do your steps as soon as you get home in the afternoon. I find if I don't do my steps as early as possible that there will be ALL sorts of distractions later on. Someone will have an urgent issue that keeps me busy, something else will come up or I will be tired later on.

You can wear fitness clothes but really no special clothing or shoes are required. If you walk on the spot then sneakers are recommended but not necessary. Rebounders are easier without shoes so no additional purchase is required.

The next steps is to repeat this activity EVERY DAY. It doesn't matter if you don't feel like it and there will be days that you will miss but unless you force yourself to do this every day then you won't get anywhere fast. Things that work are to make yourself put your exercise clothes on and get on the trampoline even if you don't feel like it, in fact you won't feel like it most of the time but do this anyway even if you don't want to. Then put your show on and get walking, doesn't matter how fast or slow just get moving. Might take a couple of episodes in the beginning to get your 10K steps in and I was looking at the pedometer all the time to check steps, but stay there till you get as many steps as you can.

One thing that propelled me to lose weight is a photo taken of me and my cousin. I hate taking photos of me and this may also be connected to the denial linked to obesity. I can be in denial if there is no proof. So if you find you can't make yourself get on the rebounder, get someone to take a photo of you, you will surely get on the next available time. Keep doing this or anything else that makes you keep getting on the trampoline EVERY single day. Yes you will get sick and can't etc. But get on asap the next best available opportunity.

I don't weigh myself regularly as it makes me sad and then I overeat but I have noticed I feel MUCH better. I have more energy, get up easier in the morning, can do my daily tasks without too much trouble, can take a walk without getting winded, get a surge of feeling well (what is the word I am looking for?) right after my workout and much much more.

Let me know how you do! Any other advice or tips? Are you joining me in my journey or just getting inspired?

@myHFjourney

My Favourite 6 Fitness & Health Apps | Eat well / Move well / Live well

A great guest post from Holly Brownlie of www.eatmovelivewell.com! 

I personally love using technology to help me with my fitness goals. These apps provide me with motivation, organisation, education and save me time. Here is a list of my must-have free health and fitness apps:

1) My Fitness Pal

What it does: This app tells you the calorie, macronutrient and micronutrient information of just about every food you can think of. This calorie counting app is useful for eating a specific amount of calories so you can reach your goal, whether for muscle gain or fat loss.
What I use it for: I use it when applying the flexible dieting approach for fat loss. I find it very easy to use once I’ve persisted with it for 2 weeks. My clients have also given similar feedback. I also use it to work out the calorie content and macronutrient amounts for the recipes I create.

2) Pocket

What it does: You use it to save videos, articles and recipes to view later.
What I use it for: I’m really loving this at the moment! If I come across an article or video while scrolling on Facebook and don’t have time to read/watch it right away, I save it in Pocket for later. If I come across a recipe while using my phone, I also ‘Pocket it’ so I can look it up later and screenshot it to store permanently in Evernote (see below). I don’t like to screenshot recipes from my phone because I get much better quality on my iPad. Does anyone else do this, or am I just a OCD perfectionist?

3) Evernote

What it does: Evernote stores and organises all your notes and images in one place. It’s wonderful because once you’ve stored on it, it is there for you forever! Also, you can access it from any device – iPad, iPhone, laptop, desktop or computer. I guess it’s a little like Pinterest except it’s totally private and you can add notes below your stored images. After being told by Evernote enthusiasts for years that I should try it, I have finally gotten into it and LOVE IT! It took me a while to learn how to use it, so I plan on doing a blog in the future to help you get started so you don’t get frustrated and impatient (and almost give up on it) like I did.
What I use it for: At the moment I store all my recipes here and tag them as either ‘savoury’, ‘sweet’ or ‘drink’. It’s really easy to find what I’m looking for. In the interests of de-cluttering a little, I am going to start storing all receipts and business cards in Evernote too. I find de-cluttering is great for your mental health.

4) Clue

What it does: It is a period tracking app (guys you can skip reading about this one!). You record the signs and symptoms you experience throughout your menstrual cycle. It helps you understand your body more such as how your moods and energy levels are affected by your cycle. It also lets you know if your hormones and reproductive system are a little ‘out of whack’; for example, if you have a much longer period than usual that month. It can be used to help you to learn when you are fertile too, which is essential if you are aiming to fall (or not to fall) pregnant.
What I use it for: I use it to track my signs and symptoms. If your cycle is not ‘normal’, it is good to be aware so you can consider the things that affect it such as stress, sleep, exercise and nutrition. It is also nice to know approximately what day you are going to be experiencing PMS and getting your period on. I also use it as part of my contraception technique, the natural fertility awareness method (FAM).

5) Gymboss Interval Timer

What it does: Allows you to set up timers for interval training.
What I use it for: I have a gymboss interval timer (a small battery operated timer you clip to your clothing) which I use for interval training. However, if I am on holiday and don’t have it with me, then the free phone app version is very handy. I highly recommend it for interval training. It means you don’t have to keep looking at your watch and can just focus on your music and mindset to push you through your workout.

6) Fitstar Yoga

What it does: It teaches you yoga. It is literally like being a in yoga class. You start off with choosing your level and then doing an initial 19 minute session. Then they ask you to rate how difficult you found the exercises so they can customise the next workout for you. Every week you get one free indivualised yoga session. (There are also a number of ‘freestyle’ sessions you can do which are just generic workouts but are still great!)
What I use it for: I like to do a recovery session once a week. This free at-home yoga class is a great way of doing that. It is very relaxing and time effective. I love how my body moves much more freely after yoga (or a stretching session). It loosens all the joints and muscles very nicely. Tip – light a candle and do this in the evening. It’s a great way to wind down for bed.

Do you have any health and fitness apps you love?

Holly x

Thanks Holly, how did you like the apps post folks? Go ahead and check out her great blog.

 

Make you own home gym!

 

You can spend thousands on a home gym or nothing at all. You can use gallons of drinks to simulate weights and use items around the house. However you will have more fun and use the gym more often if you have the below items to get going.

An exercise or stability ball, costs about $15+. Make sure you get the right one for your size leg/weight. Make sure it is the right size or you won’t feel comfortable using this.

Dumb bells are good for a home gym, you can choose a lighter weight and a heavier weight to get started. It is easier to add to this when you get fitter.

Exercise bands/ropes come in different strengths and it is easy to pick up a multi pack in a big box store for $15.

You need a cardio machine that you will use.  Do you like treadmills? How about the Elliptical? Or just go with a mini re-bounder for $30+ and step for cardio.

Work out videos or on demand tv or local trainer classes are a good bet to give you a good all round workout, getting all the major muscle groups.

For intermediate level you may enjoy:

An adjustable bench is a good idea, even if you aren’t a big weights person, a versatile one can be used for leg lifts, and incline. It can cost $40+ secondhand.

A chin up bar can be a cheap and easy to install in the frame of a door but make sure it is installed correctly as you may get hurt if not.

Look online for workouts, there are many but check with your doctor first.

@myHFjourney

Must get fit!

Dieting alone won't work long term, or at all, a fitness plan is required too. You may have gained weight because of overeating, but also probably because you aren't burning off as much as you eat.

You need to increase your activity, I've noticed that I clock 5,000 steps a day doing what I do every day. That isn't enough, and apparently is in the sedentary category. I had no idea that 5,000 steps is sedentary, I thought it was good. The goal is 10,000 steps and often more. But even 7,000 steps has marked improvement on your health.

How do you increase your activity? Well I'm sure you've read the ways to increase steps, park further from the store, walk to nearby stores, walk your pets or bike ride with your kids, etc. But you will also need to do a strenuous activity a few times a week as well as doing your steps. Perhaps a light jog/walk, or an exercise or yoga class in town, go to a gym, or bike ride around town. There are tons of different options for beginners and you can choose your favorite activity. Don't limit yourself, perhaps you like dancing, enroll in a class or two.

You can also do a workout from home by doing a DVD or you tube routine. There are literally tons of options these days. From on demand exercise classes, online website classes, videos/DVD's and more. Don't get stuck on only one option either as you may get bored or want a change of pace. If you change your workouts you will vary the muscle groups used and be fitter than if you only did one activity.

See if you can encourage your friends to do an activity with you, you get to enjoy their company and this will keep you active too. Perhaps see if your next friends get together can be a fitness activity instead of a restaurant or drinks.

You may also need someone to keep you honest and improving, if you are looking for a specific goal. Perhaps a doctor can monitor your progress. Go to weight watchers they have weigh ins, or find a weight loss buddy online or nearby.

Keep at it, every increase in activity is important and necessary. You will start to feel better, especially if you are also watching your meal plan/diet.

Any other ideas or comments on an easy way to incorporate fitness in your life?

@myHFjourney

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More on the Mediterranean diet and my progress so far.

Last post I mentioned about the Mediterranean diet (but really it is a lifestyle) and gave some of the common food/diet customs.

Here are some more lifestyle factors I forgot to add:

• They eat greens weekly if not daily, usually dandelion weeds which are plentiful and cheap.
• Greek vinaigrette is used for many purposes including salad dressing, marinating and more: Olive oil, lemon juice, salt, pepper and oregano.
• Eggs are a quick meal or a pantry meal.
• A market visits towns once or twice a week for people do their shopping.
• People walk to the market, old people walk faster than young people.
• People walk to church, school and to shops, everyone gets to walk.
• People walk up and down stairs in buildings, elevators are small and for special occasions.
• Eating is for relaxation, you shouldn't be in a hurry and the meal should be enjoyed.
• People only concern themselves with the current day, tomorrow will have it's day, yesterday won't be repeated.
• Meals are cooked early so you don't have to do it at the last minute when you are tired, perhaps that morning.
• People often cook for more than one meal and share the meal or save for freezing or leftovers.
• Fun is incorporated, even in a small way, to everyday.
• During religious fasting the diet is very similar to a vegan diet and still has plenty to offer.
• The outdoors and nature is revered, there's plenty of nice things to look at to brighten ones mood.
• Detailed planning isn't a very revered skill since a lot of people only concern themselves with today.
• Quality is very important, much more so than quantity.
• People follow the rule that you can have a little of everything, or in moderation.

So there is plenty to try to incorporate into todays western modern stressed lifestyle, plenty of back to basics ideas.

So how have I been doing? We were on vacation recently where we walked A LOT, ie 28,000 steps in a day and I decided to get rid of my sweet tooth (was it always really just a decision?) and ate diabetic types of meals. My meals have high complex carbs, protein and fat in every meal. I minimized as much as possible, even on vacation, my simple carbs, even if the rest of the family ate regular meals and snacks. When I got back I weighed 7 Lbs less! Yes, finally budging the scale. I need to keep at it with the diabetic style meals, minimal processed & starchy carbs and lots of walking.

Hope you are doing well.

Follow me on twitter @myHFjourney


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