Which smiley face are you? Might be time for some adjustments.

Hi there!  How are you doing?  No really, how are you doing?  Are you getting enough sleep these days?  Do you feel a little rundown or bursting with energy?  When was the last time you checked in with yourself?

Let’s check in right now!

It’s so easy to just get into a certain mindset and keep chugging along, not realizing that things aren’t going as well as they used to be.  Here’s a little checklist to make sure you’re still keeping mind, body and spirit happy.

Sleep. Are you waking up groggy?  Are you strapping on your computer/TV/iPad until late and then stumbling into bed?  All of those screens I just mentioned are “blue screens” and can make it harder for you to go to sleep.  Consider turning it off an hour before bedtime and letting your body adjust to all those time for bed signals the planet is giving us.  You’ll find you don’t really need to know what’s going on with twitter and you’ll have more energy the next day.

Workout. Same treadmill different episode of Housewives of New York?  If you’re so bored with your workout you can’t even bare to put your sneakers on, then why bother?  Find some inspiration by working out with a friend, a trainer, or trying something new.  Your mind and your body will thank you for the new stimulation.

Food. So easy to start the January 1 resolutions and then slide back into oblivion.  You don’t even realize it sometimes.  Go take a look at your snack closet.  What’s in there?  A bunch of processed, sugary, salty stuff or is it happily empty as you reach for the fruit basket on the counter?  Do a quick check, inspire yourself with some healthy recipes (I’ve found Pinterest to be a great source!) and shake things up a bit on your dinner plate.

Spirit. Honestly, I’ve been struggling with this one lately.  Signed up for a fun 5 week class and then only went once.  I’ve been having a hard time letting myself have fun.  It’s draining, it’s affecting my work and it’s silly really.  If I were my client I’d be urging them to just go enjoy life a little!  Letting your spirit have a little fun is one of the best ways I know of to recharge your batteries.  It’s crucial to who we are as human beings.  So, live a little!  Plan something fun and go do it, better yet bring a loved one along.

Hope this helps give you a few ideas to empower yourself to live just a little bit better today.  What is the first thing you’re going to do?

Cheers,

Lisa

Don't let how you feel also affect how you look; it takes work, but you can still manage your workout routine.

It’s okay. Sometimes life truly does get in the way.  Sometimes we need a little time off from our usual exercise routine. When you do take a break, make sure it doesn’t turn into a long hiatus, though.  Here are some ideas for keeping it realistic and not back sliding into couch potato status.

Nagging Injury. They call it tennis elbow for a reason!  Sore backs, shin splits, and plantar fasciitis all happen from repetitive use.  Sometimes we need a break from that activity in order for our body to heal.  Try a week of full rest and then try to phase in other activities while you finish your recovery.  Checking in with a doctor or a physical therapist can help a lot here.

Sudden Injury. Maybe it’s an injury that occurs while you’re playing a sport, or something completely unrelated like a fall or a car accident.  Whatever the cause, sudden injuries usually need medical attention.  Talk to your doctor about how to phase fitness back in and listen to her advice!  I’m always a fan of asking for a physical therapy referral here; they can have you training smart, and you can actually come back stronger then when you started.

Raging Cold/Flu. Can you work out with a cold?  Yes, but if your body is fighting off a bad bug, why not let all of your resources go towards getting healthy and just take a day or two off to rest.  When it comes to the flu, don’t even bother; rest, drink liquids, and focus on feeling better.  For the first workout or two back from a cold or flu, think about working at 60 to 80% of your usual capacity and work back up to your full, strenuous workouts over a week or so’s time.

Family Emergency. A sudden serious illness in your family, a death in your family, or some other emergency can pull you from your usual routine.  Workouts can be crucial to help relieve stress and keep perspective, BUT if your family needs you, you have to be there.  Put the workout to the side during the crisis and try to sneak in a few minutes here or there.  Maybe some crunches in the morning before you head out or a walk around the neighborhood with a family member to destress and move a little.  As the crisis abates, you’ll find more pockets of time and you’ll be able to pick right back up again.

Huge, Looming Work Deadlines. Your usual class at the gym is happening tonight, but you’re still toiling at your desk.  The proposal absolutely, positively must be finished, and you’ll be lucky if you see your family this week, nevermind the gym.  Hey, it happens.  Maybe you can sneak in an early morning workout or take a walk at lunch instead of your usual routine.  Focus on eating healthfully to keep your energy up and head straight back to your usual workout as soon as the deadline passes and the job is complete.

Vacation! I’m one of those crazy people who works out more during vacation.  I usually wind up a pound or two lighter when I get back home.  I know, that’s not normal!  If you’re on a great vacation and you just want to kick back and relax, go for it!  We all need to recharge in our own way, and if skipping workouts entirely for a week or two is what you need to do, enjoy.  But while you’re on vacation, there are tons of ways to sneak in a little fitness.  Walking is the easiest as you bop around to different sites, but you might want to scout out a local yoga studio or gym and take a class or two.  Consider a night out dancing as a fun way to blow off some steam and some calories; just watch the booze, you don’t need to have a six pack every night to enjoy a week away.

There are a lot of reasons to take a break from working out.  The key is to remember it’s temporary. See if there are ways you can adapt your workouts and always get back to your routine as soon as it makes sense.  When was the last time you took an exercise break?

Cheers,

Lisa

This routine features five Pilates exercises that focus on working out your abs. While we filmed this at my studio, anyone can do this at home with just a foam roller and the floor.  Don’t have one?  You can find foam rollers at any of the “big box” retail stores or at Amazon.com (affiliate link).

The exercises I show work both the upper and lower abs as well as the obliques and are called, in order, toe taps, single leg circles, froggies, scissor kick, and the hundreds.

I hope you enjoy the video and I’d love to get your feedback on how you liked this routine as well as what other exercises you’d like me to put on video next.

Thanks!

Lisa

We meet again, dear enemy ...

Or … Why There is No Such Thing As a Diet, Only a Lifestyle Change.

I was shocked when I dropped seven pounds in two weeks in January during my family’s reduced food budget challenge. But I am NOT shocked today as the scale reports that I’ve gained three pounds back in the six days since returning to my “normal” diet.

And let’s be fair: these last six days isn’t really my normal diet. On the morning of the first day, upon my son’s request, we went to McDonald’s for hash browns and Dunkins for donuts. The hash browns tasted pretty gross, but the donut was goooooood.  We had burgers and fries that night followed by ice cream.  And then I needed to lie down for a while.  We ate out two other times during the week, I’ve had ice cream three times in the past six days, and yesterday was the annual food fest that is Super Bowl Sunday.  Plus, probably my biggest “snack food opponent”: potato chips. They will be the hardest to slay.

The good news is that I feel I’ve gotten the back sliding out of my system.  A lot of the food I’ve eaten this week hasn’t tasted very good; mostly the food that we’ve had while out at restaurants.  We’ve kept the processed foods out of the house for the most part and I’m enjoying snacking on fruits and vegetables.  I really don’t want my buddha belly to return (it’s a touch bigger today than it was six days ago). And, full disclosure, I’ve probably farted more this past week than I did all of January.

All of these facts point to something most people already know but don’t want to admit to themselves: a diet is a short-term solution and the only way to have long-lasting results is by completely changing how you eat.  I’m looking forward to the orange slices in the fridge as my morning snack today followed by homemade chicken veggie soup for lunch.  And that’s how I want to eat, and how I should be eating, for the rest of my life.

Yes, there will be cheat days (365 days until Super Bowl XLVII) and that’s fine in the big picture. But I can’t return to a rotation of cereal in the morning, some processed food carb or sugar as a mid-morning snack, a sandwich with chips for lunch, and grazing on whatever is in the kitchen following dinner.  Nor do I want to.

If you want to see long-term results, go to your kitchen and look at what needs to go away and think about what you need to replace it with.  Take it in slow steps if that makes it easier; think about changing how you eat breakfast or have snacks first, and then focus on the bigger meals of the day.

Good luck. I’ll be right there with you dealing with the same issues, and doing my best.

Previously on The Reluctant Hubby: “Willpower and Weight Training“

Hoping my man delivers on Sunday! You might be hoping the pizza man delivers.

Super Bowl Sunday!  My team, the Patriots, are in it this year and there is a lot of party planning going on in Boston right now.  Not the usual high-brow dinner fare; we’re talking pigs in a blanket, ribs, hamburgers, french fries, buffalo wings, the more grease and sugar the better.  Time for another version of “This Is Why You’re Fat!”

(And for those of you who don’t want to know and plan on scarfing down an entire bag of chips by yourself: read this and you’ll make a couple of smart choices to go with the splurges!)

Super Bowl Sunday is actually the second highest day of food consumption, coming in right after Thanksgiving!

Here are some examples:

• 1 buffalo wing with blue cheese dip: 220 calories (yes, only one!)
• 1 slice of cheese pizza: 240 calories
• 5 pigs in a blanket: 540 calories
• 1 ounce of potato chips: 155 calories
• 12-ounce beer: between 150 and 200 (Guinness only has 96!)

[Sources: The Orlando Sentinel, Wasted Calories, and CalorieCount.com.]

Both Thanksgiving and the Super Bowl happen only once a year and, honestly, scarfing down a huge amount of calories once in a blue moon probably won’t kill you.  What you don’t want to have happen is for Super Bowl Sunday to be the event that knocks you “off the wagon” and gets you back into bad habits.  So a few suggestions:

Add veggies. Cut up some veggies and throw them on a plate.  Try to eat them first so you’re full and eat less crap.

Make a plate. Fill a plate with food and just eat off of it; don’t keep dipping your hand into the chip bowl as you’ll have no idea how much you’ve eaten and will inevitably eat more. A lot more.

Put the food away from the TV. If you’re hosting a party, put the food in an adjacent area, not right by the TV.  People will focus on the game, not the food, and that’s why you’re there, right?

Splurge smart. Have one slice of pizza.  Or one cupcake.  Or eat some junk if you want to, but keep it in moderation.  This really isn’t a good excuse to eat yourself sick.

Sunday is about team spirit, fun, and friends.  Super Bowl parties are a blast because of what’s happening.  You’re surrounded by friends, you’re rooting for your favorite team, you’re making fun of Super Bowl commercials!  Tasty snacks are a bonus, but they’re not the end all, be all.   Please add your healthy party ideas below. It would be great to share.

Keep it in perspective and have a great time this Sunday!

Go Patriots!!!!

Lisa

Winter sports are a blast.  The three to four months of snowy wonderfulness let us do different activities to stay healthy: downhill or cross-country skiing, sledding, snowshoeing, winter running, ice skating, and more.  There’s so much to do, you just need a few tips to enjoy it to the fullest.

Wear layers.  It’ll start out cold, but you’ll warm up quickly, so have flexible layers that you can easily carry.  Think thin layers that build, such as a thermal layer, a long-sleeve tee, and a windbreaker.  Give yourself options to keep your temperature properly regulated.

Good gear. You want to make sure nothing breaks when you’re a long way down a snowy trail.  Be sure your gear is in good working order and, if it’s not, get it fixed or replace it.

Sunscreen. Yes, the sun is weaker, but the snow is a strong reflector; make sure you’ve got plenty of sunscreen on all exposed areas to make sure you don’t do any damage.  You might also consider moisturizer after your workout to make sure your skin stays supple.

Adjust Where Needed. You might find after a workout or two that you need to adjust things.  Maybe there’s a better running route in winter than the rest of the year; maybe the gear you started out with doesn’t work as well as you thought.  No worries; simply adjust and carry on.

Outdoor winter workouts can be truly invigorating.  What’s your favorite type of winter workout?  What gear is important to you when you head out the door?

Cheers,

Lisa

Are you ready for your cute tanks? This one is from ActivewearUSA.com

February 1st is here!  For me, it’s a mental turning point.  Time to shake off winter hibernation tendencies and start thinking more about outside activities.  Time to do a quick evaluation of where you are and where you want to be …

Spring shows off different body parts as the warm weather fashions invariably reveal a lot more skin.  No worries; here’s a little check list of body parts and training ideas to get you going in the right direction.  These are just quick ideas; a chat with a gym staff member or a tune-up session with a trainer are an even better idea.

Leg training! You’ll be getting out “the sticks” soon; leg-baring shorts, capris, and skirts will soon be worn.  If you need to do any clean up, now is the time.   Yes, squats and lunges are effective, but don’t forget the inner and outer thighs, too.  Think side-lying leg lifts and inner-thigh squeezes to tone up those chunky bits you’d like to banish.

Ab training! Bulky sweaters hide a lot of winter sins; tank tops and clingy tees do not.  If you need to do a little ab training, you’ve got a few weeks to make a difference. My one secret weapon: add a kegel to whatever you’re already doing.  It sucks in the lower abs just above the pubic bone and gets rid of any trace of a “pooch.”  It’s amazing how well it works!  If you’re a guy and you just did an eyeroll, I do mean you too!  Trust me, kegels work on everyone!

Arm training! Cozy hoodies will be leaving us soon. Does the idea of flaunting yours arms at an outside cafe sound great or terrifying?  Get out some free weights and get to work; svelte arms are actually pretty easy to accomplish, but it does take consistent training.  If you slack off, it will show quickly.  I’ve done a Hollywood arms video that works really well; we still use this series all the time in my Pilates studio.

That’s just a few ideas to get you thinking about your usual routine and how you might mix it up.  Let me know any go-to spring training tips that you have.  Ladies, I look forward to seeing you rocking those shorts and flirty skirts!  And guys, I do love tank top season for you too!

Cheers,

Lisa

How coffee tables across America will look on Sunday

We’re just a few days away from America’s favorite unofficial holiday: Super Bowl Sunday.

Did you know it’s second only to Thanksgiving for the amount of food consumed?  The average viewer (and last year’s game was the most-watched TV program ever with 111 million tuning in) consumes 1200 calories in snacks and beverages while watching the game, including 450 million chicken wings and 14,500 tons of chips.

I would never tell you not to enjoy some refreshments during the game, but there are ways to counteract what you consume by making the viewing experience more active than just fluffing up the couch cushions.

The sack dance. The New York Giants are known for their fearsome pass rush, and the Patriots D are no slouches in this department either. When either Eli or Tom drops back and gets sacked, expect the player who wrapped the QB up to dance exuberantly afterwards. Match their enthusiasm with your own sack dance; bonus points for creativity. Just don’t knock over the guacamole.

Commercial crunches. Super Bowl commercials receive nearly as much hype as the game, but almost always follow a similar script in terms of content. Use the chart below for every time one of the following things happens in a spot:

• A man is portrayed as an idiot: 10 sit-ups or crunches
• An animal talks: 10 jumping jacks
• A man gets hit in a sensitive spot or is otherwise physically “injured”: 10 full-body grimaces
• A washed-up B-level celebrity appears: 10 seconds of running in place (or for the entire length of the Matthew Broderick / Ferris Bueller Honda commercial)

Madonna dance-off. The Material Girl is this year’s halftime entertainment so challenge your viewing companions to get into the groove during her performance.  Bonus points for Vogue-ing.

Instant replay challenge. In the Super Bowl, every call on the field is of the utmost importance, so expect a few challenges from the coaches. When this happens and the referee heads to the sideline booth to look at the replay, get up and pace. Pace hard and fret. If you’re a die-hard Pats or Giants fan, you’ll be doing this any way.

Touchdown and field goal signals. As good as the defenses are, both teams have explosive offenses and points should be plentiful. Every time a team finds the end zone or a kicker boots one through the uprights, stand up and emulate the referee, reaching your arms as high to the ceiling as possible.  Hold the stretch through at least the first commercial unless required to do one of the “commercial crunch” exercises above.

Post-game workout. If the team you’re rooting for wins, get off the couch and do your happy dance. Bonus points for spiking a pillow (just don’t knock over the empty guacamole bowl). If you backed the losing squad, collapse to the ground and commence full-body wailing and flailing. Continue until exhaustion sets in or until the NFL Draft in April, whichever comes first.

With these tips and exercises, you shouldn’t have to worry what the number on the scale might read on Monday morning. Enjoy the game and may your team win, as long as your team is the New England Patriots. (We claim no neutrality here at the Massachusetts home of Lisa Johnson Fitness.)

Next on The Reluctant Hubby's transformation agenda: dumbbells

Today is the final day of my family’s January journey through our 30-Day Whole Foods Thrifty Challenge. We ate nothing but food that we purchased at Whole Foods on a budget of $491.10 (for three of us). We wanted to show that one could eat healthfully even on a near-poverty level budget. And we succeeded; in the process, Lisa lost five pounds and I lost nine.

We attribute the weight loss to four things: no processed foods, no eating out, minimal snacking, and smaller portions for our meals. Interestingly enough, I weighed the same this morning as I did seven days ago, so perhaps my body has adjusted to the way I’ve been feeding it.  Which means the real hard work is just about to begin.

In February (and the rest of my life), I won’t have an artificial constraint preventing me from eating what I want and how much of it. In fact, tomorrow I have already promised my son that we will get McDonald’s hash browns for breakfast (it’s what he’s been talking about for a couple weeks now).  I fully expect to enjoy the hash browns and then feel kind of crappy soon after, having purged fast food out of my system.  And I’m actually looking forward to that crappy feeling because I want that to be my reminder to continue the healthy habits I’ve adopted this past month.

Do I plan to never eat poorly again? Absolutely not; I’ve got 45+ years of ingrained habits and favorite flavors to overcome. There will certainly be pizza and ice cream in my future and that’s okay.  But they will be less frequent, and balanced with significantly higher amounts of fruits and vegetables, especially for snacks. The mantra of “you can’t eat it if it’s not in the house” will be front and center in my mind when I’m shopping for groceries.

The other change, and what will be the next focus of these weekly posts moving forward, is weight training. The pounds I’ve lost haven been mostly visceral fat around my abdomen (although I’ve noticed a few other places, including my face seeming a touch thinner).  My next goal is to take what I have and move it around a little bit; further shrink and tighten my abdomen and build my chest and arms.  This will be no “Pumping Iron” transformation; I’m aiming for a torso that I won’t mind taking my shirt off at the beach this summer. I plan to resume trips to the gym, but Lisa is also planning to show me a 20-minute workout I can do at home with the dumbbells and other fitness gadgets we have tucked in a corner.

The ultimate lesson I can pass on to you, I guess, is that it’s easier than you think to change how you eat. Just stop buying the unhealthy crap and focus on natural foods. You don’t have to break the bank doing it and you’ll feel better once you get past the sugar withdrawal (day three or four).  Good luck to you. And, more important, good luck to me too.

Previously on The Reluctant Hubby: February = January 2.0

A much better view than a treadmill. And it allows you to have fun while you get fit.

We live our lives at fast forward and we’re always trying to carve out more time: time for family, time for yourself, time to meet the boss’ latest list of to-do items.  Somewhere towards the bottom of the list is fitness; the things we’ll do to reach our “perfect” selves.

Eye roll.

We can do better than that.  Here are 10 sane tips for living a healthy life.

Food is the most important aspect of fitness. We need to eat well, lots of fruits and vegetables and lean protein and not a lot of junk.  The biggest way we control how we look is by what we put in our body.  Don’t give me the excuse that fast food is faster than home cooking.  It’s not; be smart, educate yourself if you need to, and start eating healthy, mostly at home.

Sleep is the second most important aspect of fitness. Our body does a lot of rest and recovery while we’re sleeping.  It sets us up to have great days where we feel focused and are able to get things done.  The flip side of that, sleep deprivation, leaves us foggy, irritable, and lots more likely to skip a workout or blow our diets.  When you’re tired, will power is so much harder to come by.  Focus on a good night’s sleep and your body will thank you.

Keep track of your weight in the way that works best for you. You might hear “weigh yourself daily.”  You might hear “throw your scale out the window.”  Maybe it’s working with a favorite pair of jeans as a barometer.  Whatever your method, have a barometer/measuring stick that you can use to know when you’re gaining weight and when you’re doing just fine.  And yes, if you need to ignore this step to stay happy, that’s okay.

Do what resonates with you.  If the idea of running a 5K sounds intriguing, sign up for one.  Does a yoga class tempt you?  Take it.  Whatever appeals to you is worth trying.  Give it more than one session before you make a final decision.  If it’s fun, keep going; if it’s awful, chalk it up to a learning experience and try something else.

Ruts are stupid. If all you ever do is run laps in your neighborhood, you’re not accomplishing much. When was the last time you increased your weights during your lifting workout?  Even better, when is the last time you completely revamped your lifting workout?  Is there really any point to being able to do a plank for five minutes?  Keep changing things up to keep your body progressing.   You’ll be likelier to avoid injury and you’ll keep those muscles stimulated and toned.

Sane people focus on flexibility. Training yourself into a tightened mass of muscle is a great way to cause backaches and injuries.  Make sure you’re keeping your range of motion as you train.  Remember to work your body in all directions to keep it fluid and pain-free. Consider adding in a yoga or Pilates class to keep your body happy.

Hydration matters. Getting enough water every day is important.  That doesn’t necessarily mean drinking 64 ounces religiously, because water you digest through food counts too.  But you need to train yourself to make sure you’re getting enough fluids.  There’s a great hydration calculator here.

Check in regularly with your doctor. This takes about two hours per year (including travel time and flipping through bad magazines in the waiting room), so make sure you get yourself checked annually by your doctor.  Even better, bring a list of questions with you to her office and discuss them point-by-point. There is nothing too little to mention and it will give your doctor a better understanding of your health and concerns.  We all know someone who caught something major from a routine check.  Doctors save lives; use them.

You’re supposed to have fun. If the idea of going to the gym just seems so crushing you can’t bear it, it might be time to try something new.  We  should enjoy our workouts.  We should find them stimulating.  Maybe it’s time to join a basketball league or maybe this means taking walks around a local lake.  Whatever floats your boat, go for it.  It really is okay to have fun and will make it more likely that you actually do it.

Don’t train in a vacuum. Friends and family are a great way to stay fit and mingle with your community.  Grab the family and head to the park for a great day of play or maybe you and a girlfriend can go to a Zumba class together.  Put your little guy in a stroller and let him enjoy the view while you run along behind him.  To be truly healthy, you’ll need to include the people around you, and why wouldn’t you?  It’s good for them too.

So there you go, 10 sane tips to live a healthy and fit life.  Please feel free to add your ideas below.  It would be great to share with readers.

Cheers,

Lisa