Fresh Intensity for a Healthy Summer 2012

Intensity in training and mindful eating are great equalizers. It is because of this that even a mundane physique stands a greater chance of being transformed. Without it you flat line, stay stuck in rut, or hit a plateau. A lot of us have been there or are there right now! We THINK we are working hard with our efforts to be healthy, but in reality we are not making noteworthy changes in our bodies. You must consider your intensity with each workout and with each meal choice. Performed with clogged focus (aka your mind in la-la land), you get so-so results, physically speaking. The intensity-the challenge at the cellular level-can be increased in one of accountability. A committed friend or a professional can keep you on track with your nutrition and fitness intensity! They will push you to do more than you would on your own. Here are a few options to keep your Summer 2012 healthy living, FRESH!

Hire A Pro: Hire the services of a personal trainer, strength coach, and or a Registered Dietitian. Trainers and RD's, like myself, have a huge database of nutrition & fitness expertise that they live to share. No one ever said you have to hire them more than a few times. Spend 1-3 sessions with a professional and learn new ways of eating and exercising to incorporate into your fresh summer routine. No need to join gyms, they sometimes come to you! You may even find that a monthly session with a dietitian and or a trainer helps keep you on track and adds a continuous flow of education. Think of a these professionals as your teachers. We all continue to learn. Chances are we don't EVER know everything! Therefore, its worthwhile to see what the pro's are saying.

Take A Class: If you have been working out in a gym or health club on the treadmill or elliptical, then mix it up by taking an exercise class. A class adds the excitement of an instructor, upbeat music, variety, group support, and a specific exercise time to keep you on track.

Get Outdoors: We are live in a beautiful county! Hunterdon County has professionals offering Boot camps, Hikoga and Fitness in the Park options. Their limited seasonal time frame is a great way to add fresh variety to your workout routine for the summer.

Bringing fresh intensity into your nutrition and exercise plan will facilitate a focus on your efforts that are sure to yield improvement in your health. Intensity reads like passion, but feels like power! It is considered hard work, but most would agree that everything ever worth doing was not easy! You are worth it!

Danielle Fryer, RD, CFT

Metamorphosis Fitness & Nutrition LLC

evolvehealthy.com

Staying Motivated

Motivation is an essential part of long term weight loss success. Everybody loses motivation to exercise from time to time, and it is often a result of a lack of variety in their routine. The key is to know how to respond. Below are suggestions of ways to increase your variety and motivation.


Find An Exercise Partner: Those who have an exercise partner increase their adherence to their routine by almost 90 percent. Choose someone who has similar goals and is at a similar fitness level. Make a commitment to each other to show for workouts. Your workout partner will provide

Exercise Videos: The biggest problem with an exercise video is that most people never use them! Whether you purchase them, or borrow them from your local library, videos can be a great way to add variety to your exercise program. Try exchanging one day at the gym for a home exercise video workout.

Cut Your Time: Yes, I am suggesting you spend less time at the gym, but do the same workout. So if you have a set weight lifting routine, stay with it, but lighten the weights a bit and reduce your breaks in-between. You will be going from one exercise into another with minimal rest. It will be a change not just for your body, but also for your mind. Try completing the same distance that you normally do on the treadmill or elliptical for 45 minutes in just 30 minutes. Increase your intensity, and reduce your time.

Do The Opposite: If you have been weight training via a total body routine, break up your workouts into upper body and lower body. If you have been breaking up your body parts, try training the whole body in one routine. If you perform aerobic exercise and weights in the same workout, try doing workouts that are either just aerobic, or just weights. If you normally stay on one machine for your aerobic workouts, mix it up by using 3 different machines in one workout session. These changes in your workout routine will give your mind a much needed break, and will also give your body a much needed change as well. I suggest changing it up every 2-4 weeks.

Change Your Workout Time: Try going to the gym at a different time of day. If you normally exercise in the mornings, switch to afternoons or evenings and vice versa. Seeing different people can make a big difference in your motivation. It will be like being at a different gym!

Motivation is the result of having an interest in what you are doing. If you have been doing the same exercise routine and you notice your motivation slipping, mix it up! A little change can go a long way. Changing your routine for just one week can make a big difference in your enthusiasm, and who knows, you might find that you like the new routine better than your old one!

If I can help in organizing, instructing, or directing your fitness & nutrition goals, give me a call or email. I'd love to help you get or stay, and love "healthy.

July 2007 Editorial for The Greenwich Gazette
by Danielle Fryer, RD