The spring session of my classes has just begun and summer is right around the corner. This means shorts and bathing suits are coming out of the closet. Yesterday was almost 90 degrees here in Maryland! So it is time to start thinking about baring that bod!
Looking fantastic is probably one of the major reasons that people want to diet, work out, and lose weight. I am guessing that for most of us, losing the bulges and the muffin tops is more motivating than preventing heart disease or diabetes. Unless you are already sick, the threat of some future disease is unlikely to motivate you in the here and now. But slipping on that bikini and glancing in your full length mirror could do the trick!
I have talked a little bit about goal-setting in past blogs. I want us to get more specific today. When you choose a particular goal, it should be especially meaningful to you. Do you have an event coming up soon, say this summer or fall? A reunion or a wedding? Maybe a vacation trip? Would you love to get into that gown you wore 5 years ago? Or the bikini you bought last summer but just didn't feel comfortable wearing? This kind of motivation focuses on how you want to look by a certain date.
Another kind of motivation focuses more on what you want to be able to DO. If you are currently sedentary, then a goal of walking for at least 45 minutes each day might be an appropriate start. If you already walk each day, then jogging for a portion of your daily walk might be a goal. If you run regularly, then adding sprints or hills to your workout is a logical step. A 5K or 10K or half marathon could be your eventual goal. Maybe you'd like to build more upper body strength? Push-up's and pull-up's are two challenging exercises that you can use as an ultimate goal. Even one pull-up is excellent for women!
Once you have focused in on a particular kind of goal, you need to decide how much and by when. If you want to get into that gown, how many inches do you need to lose around your waist? Hips? Take some measurements now. If your scale has a bodyfat monitor in addition to measuring pounds, decide how much fat you need to lose. A woman who is over 22% bodyfat has extra fat to burn. Looking only at weight loss is not as useful because it is possible to lose weight by losing muscle. This is NOT desirable! The more different kinds of measurements you take, the better. Sometimes when we are not losing pounds, we are actually losing inches! Measure what really matters to you. If you are a middle-aged woman approaching or already surviving menopause, I recommend measuring your abdomen. It might be tempting to ignore that belly, but abdominal fat is indicative of many potential problems such as diabetes and heart disease. Taking steps sooner rather than later might help you avert these diseases completely.
Set your goal and WRITE IT DOWN! Put it in your journal and on your calendar. Then tell people! Confide in your family and friends. Tell your trainer. Ask people to help keep you accountable to your goal. Weight Watchers is of course a wonderful program in this way. But you can set up your own support system of people you trust who have your best interests at heart. Anyone who loves you will be happy to assist you in arriving at your goal by your predetermined date. And if you want one more person on your team, tell me your goal!
Looking fantastic is probably one of the major reasons that people want to diet, work out, and lose weight. I am guessing that for most of us, losing the bulges and the muffin tops is more motivating than preventing heart disease or diabetes. Unless you are already sick, the threat of some future disease is unlikely to motivate you in the here and now. But slipping on that bikini and glancing in your full length mirror could do the trick!
I have talked a little bit about goal-setting in past blogs. I want us to get more specific today. When you choose a particular goal, it should be especially meaningful to you. Do you have an event coming up soon, say this summer or fall? A reunion or a wedding? Maybe a vacation trip? Would you love to get into that gown you wore 5 years ago? Or the bikini you bought last summer but just didn't feel comfortable wearing? This kind of motivation focuses on how you want to look by a certain date.
Another kind of motivation focuses more on what you want to be able to DO. If you are currently sedentary, then a goal of walking for at least 45 minutes each day might be an appropriate start. If you already walk each day, then jogging for a portion of your daily walk might be a goal. If you run regularly, then adding sprints or hills to your workout is a logical step. A 5K or 10K or half marathon could be your eventual goal. Maybe you'd like to build more upper body strength? Push-up's and pull-up's are two challenging exercises that you can use as an ultimate goal. Even one pull-up is excellent for women!
Once you have focused in on a particular kind of goal, you need to decide how much and by when. If you want to get into that gown, how many inches do you need to lose around your waist? Hips? Take some measurements now. If your scale has a bodyfat monitor in addition to measuring pounds, decide how much fat you need to lose. A woman who is over 22% bodyfat has extra fat to burn. Looking only at weight loss is not as useful because it is possible to lose weight by losing muscle. This is NOT desirable! The more different kinds of measurements you take, the better. Sometimes when we are not losing pounds, we are actually losing inches! Measure what really matters to you. If you are a middle-aged woman approaching or already surviving menopause, I recommend measuring your abdomen. It might be tempting to ignore that belly, but abdominal fat is indicative of many potential problems such as diabetes and heart disease. Taking steps sooner rather than later might help you avert these diseases completely.
Set your goal and WRITE IT DOWN! Put it in your journal and on your calendar. Then tell people! Confide in your family and friends. Tell your trainer. Ask people to help keep you accountable to your goal. Weight Watchers is of course a wonderful program in this way. But you can set up your own support system of people you trust who have your best interests at heart. Anyone who loves you will be happy to assist you in arriving at your goal by your predetermined date. And if you want one more person on your team, tell me your goal!
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