Dear Get Fit members,
Spring is in the air and if you live in Arizona, this is a perfect time to get out and enjoy the weather! If you are fell off the wagon after New Year's (most people do) it's a good time to get remotivated as we approach summer.
Enjoy our articles and please note upcoming events. I have 2 free ChiRunning/ChiWalking clinics on the west side of town in March (Glendale and Goodyear). Hope to see you soon!
Have an amazing weekend!
Your Friends in Fitness,
Lisa, Nancy & Robin
7 Excuses That Prevent Weight Loss
Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight?
They make it seem so easy to achieve and maintain results. What do they know that you don’t? When you boil it down, the answer is quite simple.
The missing link between you and your ideal body is your go-to list of excuses.
Start with an excuse and expect to be excused from losing weight. Here are seven excuses that have ensured dieters will fail in their weight-loss attempts before they ever get started.
Excuse #1: I’ve Always Been Overweight
Here’s a little secret: feeling sorry for yourself will not help you lose weight. Quite the contrary. Whining and crying that you’ve never been thin can actually work against you, as you start to see yourself as stuck being overweight. Do that long enough and all you can see in your future is an overweight you. If you’re going to really cut your weight, you’ve got to be able to envision a lighter you.
Excuse #2: I Worked Out, So I Can Eat Whatever
Working out often makes you hungry. That’s a good thing. You just burned a bunch of calories and your body is looking to make up for them. However, just because you burned a few hundred calories doesn’t mean you get to indulge in any and every food you see. And you certainly can’t eat as much as you want.
Excuse #3: I Don’t Have Time to Exercise
Spend a few days documenting how you use your time. Write down each and every thing you do and how long you do it for. You’ll soon notice how much time you throw in the trash by mindlessly surfing your favorite social media sites and watching television. Transform those times into workout opportunities and toss the time excuse in the trash.
Excuse #4: Exercise Hurts
Some folks are in pain the day after they work out. If this is you and you find yourself feeling like you just rode a horse for three days straight after a workout, the reason is likely that you only hit the gym once a week or every two or three weeks. To get over that uncomfortable soreness after every workout, you’re going to have to go at it at least three times a week. Yes, you’ll still get sore on occasion, but it’ll be an accomplished sore.
Excuse #5: I Love Junk Food
This may seem a hurdle too large to overcome, but if you’re willing to fight for your weight loss, it can be done. To convince yourself that healthy food doesn’t have to be disgusting, spend more time with health-conscious friends who cook and live healthily. Eat what they eat. You’ll be amazed at the wide range of flavors to savor on a healthy diet.
Excuse #6: It’s No Fun Doing It Alone
Then stop trying to diet alone! Grab your healthiest friends and surround yourself with them. When you’re tempted to go off track with your diet or want to skip a workout, call or text your friends for immediate support. They’ll prop you up, remind you of your goals, and encourage you to stay the course.
Excuse #7: My Body Is Delicate
First off, before you start an exercise routine, it’s a good idea to run the idea by your physician. However, unless you have an incredibly rare condition, exercises done with proper technique and eating healthily will not put you at risk for anything but improved health. As soon as you accept the fact that your body can handle much more than you’ve put it through, the sooner you’ll begin enjoying the gym and make better use of your body.
Exercise is a huge part of the equation when it comes to achieving weight loss.
I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.
Call or email me today. I’d love to get you on the exercise program that will change your body and your life for the better.
You Snooze, You Lose (inches)
Sleep matters when it comes to losing weight.
Your body requires a certain number of hours for rest and recovery, especially when attempting to slim down. 7 to 8 hrs per night seems to be the right amount.
A study that followed nearly 70,000 women for 16 years showed that those sleeping less than 5 hrs per night weighed more than those sleeping 7 to 8 hrs per night.
Hearty Chicken Casserole
Casseroles like this are a lifesaver on busy weeknights, and unlike most casserole recipes, this one is dairy, grain and gluten free. The tender, hearty veggies and chicken are mixed with tomatoes and basil then topped with a sprinkle of toasted ground nuts and nutritional yeast. You get to enjoy delicious flavor while filling up on protein, veggies and fiber that powers your body and energizes your day.
Here’s what you need…
- 1 teaspoon coconut oil
- 3 Tablespoons pine nuts
- 3 Tablespoons pecans, chopped
- 3 Tablespoons nutritional yeast
- dash of sea salt
- 2 teaspoons olive oil
- 2 cloves garlic, minced
- 1 yellow onion, chopped
- 2 bell peppers, chopped
- 2 eggplants, chopped
- 2 cups roasted chicken, cubed
- 1 (28oz) can crushed tomatoes
- 3 Tablespoons fresh basil, chopped
- ¼ cup white wine
- ½ cup
- Preheat the oven to 350 degrees F. Lightly grease a casserole dish with coconut oil.
- In a small skillet, place the coconut oil over medium heat. Add the pine nuts and pecans. Sauté until golden brown. Remove from heat and pulse in a food processor with the nutritional yeast and dash of salt. Set the nut mixture aside.
- In a large skillet, place the olive oil over medium heat. Add the garlic and onions and cook for 5 minutes. Add the pepper and eggplant and continue to cook for 5 minutes.
- Mix in the chicken, tomatoes, basil and wine. Bring to a boil, then simmer for 5 minutes.
- Spread the chicken and veggie mixture into the prepared casserole pan. Evenly sprinkle the nut mixture over the top of the casserole. Cover with foil and bake for 50 minutes. Remove the foil and bake for another 10 minutes. Enjoy!
One serving equals: 223 calories, 7g fat, 320mg sodium, 19g carbohydrate, 9g fiber, and 19g protein.
Motivate your friends, family and co-workers!
Use the “refer a friend” link below to forward this newsletter and subscribe your friends.
Blog: My Running Story
I remember when I was 6 or 7 years old, my Mom signed me up for Ballet class. ….and it lasted about 1 day. I HATED it! Not sure why, maybe it felt too girle for me (I’ve always been a bit of a tom boy…I blame my male cousins for that). I enjoyed swimming, gymnastics and ice skating as a kid but ballet was not on my list. Thankfully, she didn’t force me to take it and I never went back.
Fast forward to 2015, I’m dealing with my injury and finding ways to cross train. I always recommend changing up your fitness routine…not just for a mental shift to try some new stuff but your body gets used to doing the same thing and you need a change.
Continue reading here.......
First let me say that I'm very excited to be finally taking part in one of your workshops! I've been wanting to for some time but the timing never seemed right.I just started training for the Boston marathon last week so seems like the perfect opportunity to get professional advice.
So yes I do run.I started running on a regular basis in 2011 and completed my first Phoenix marathon in 2013 at 50 years old. I missed BQing by 6 minutes so last year I trained harder and qualified:) Unfortunately,I was diagnosed with a tibial stress fracture in July. I worked out as much as I could. I swam when on crutches and used elliptical and bike when I was finally off them. I also started lifting a bit. Found out at the same time that I have osteoporosis.The reasons I run are too numerous to list but mostly for personal satisfaction and peace of mind. I'm a little more obsessive than a recreational runner but certainly not going to win any big awards:)I did read most of the ChiRunning book a year and a half ago but got frustrated trying to figure out form by myself. I was a fairly healthy runner at the time so set it aside.Coming back into the sport after 5 months off I now know I need help. I'm running 5 days a week with minimal tibia pain but still worried I won't make it all the way to Boston.I found your site through a google search. I have been receiving and enjoying your newsletters for quite some time.
Hope I didn't give you too much information:)
Looking forward to the workshop next week!
Kim's email before taking ChiRunning on 1/16/15
Good Morning Lisa!
I've been thinking about the questions that you asked for a few days. There was so much information presented and it takes awhile to sink in:) I thought at first that what I liked the most was being able to see what was wrong with my form and ways to improve it but as the days went by I have realized something even more "run altering". You taught me to be more mindful in my running. More present and conscious of what my body was doing and how it was feeling. Trying to recover from a tibial stress fracture has been so difficult especially with The Boston marathon hanging over my head. I haven't always been the most confident person and failing just shy of a goal would just have reaffirmed my lack of faith in myself. So I was cranking up the tunes in my ears,running the same routes at the same times of day all in the name of getting the miles in. Since attending your workshop,I have unplugged. My Nike app is still keeping score:) but silently in my pocket. I have changed up the time I leave a bit and started running around the beautiful fountain park here and greeting people again. That was one of the things I loved about running here when we first moved to Fountain Hills. I'm rediscovering my love of running and as a byproduct not the goal,getting the training miles in. I'm slowly incorporating the changes in form and have found the chirunning app very helpful to stay focused on my core and alignment. I have a long way to go in correcting my form but luckily no time limit to get it done. As you have said it's all about progress.
I want to thank you so much for not only all the great information but the wakeup call. You are a wonderful instructor.It's very apparent that you truly believe in what you're teaching and that you love seeing people progress and discover just how awesome running and accomplishing goals can be.
You'll be seeing me again:)
Kim's email after taking the workshop on 1/16/15
The Running University
ChiRunning/ChiWalking Master Instructor
Fit To You
Itsy Bitsy Workout
If you need to improve flexibility and you would also like an extra boost to heart health and body awareness then Yoga is definitely a good place to start especially this routine which uses relatively beginner friendly moves. If you are a true beginner and are not very flexible than just limit your range of motion as needed. Just keep at it on a regular basis and you will improve your flexibility in no time.
Fun, Fitness Activities...
Friends 4 Fitness Magazine Articles