24 January 2012

When you need a little motivation

We know the feeling.  You enjoy your sport, you like how you feel after exercise but some days (some days in a row), you just don’t have the drive to change clothes and work up a sweat.  So what can you do to ramp up that energy, push yourself to get started and just do it!?   From Yoga Journal and a Motivational Coach Heather Mundell, we found a couple 5-step articles about motivation.   Top of the lists include having a goal and mixing it up. 
  • Set a target that you can work toward that week, or even that day.  Visualize accomplishing that goal, picture the end game. 
  • Change up your routine.  Whether it’s running a new route or incorporating intervals, trying a new sequence of yoga poses, signing up for a spinning class or donning a pair of swim goggles - add some adventure into your exercise regime!  Have we mentioned that we believe in cross training?  We do.  (Building your upper body strength will actually help you run farther; we’ll expound on that in another post.)
If that seems like a lot of effort too, at the very least find a new playlist … who can’t get fired up listening to Firework by Katy Perry or We Found Love by Rihanna?



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22 January 2012

How much should you exercise? How much should you eat?

For those just beginning to exercise, The Dept of Health recommends 75 minutes of aerobic activity a week and strength training exercises 2 times a week. A schedule we like is a 30-minute workout (20 minutes of aerobic + 10 minutes of strength training) four days a week.  Whether your choice of activity is running, swimming, biking, yoga or rowing, a good way to stay on track is to join a running group, sign up for a class, enlist a buddy and most importantly PUT IT IN YOUR CALENDAR.  Commit.

For those who know they need to modify their eating habits, answer this: how much are you eating?  Be honest, keep a food journal if you need to.  Know what a healthy portion size really is, and know what your calorie limit should be.   Read package labels and balance your plate – hint: half of a meal should consist of fruits and vegetables.  http://ChooseMyPlate.gov is a good site with lots of information.
Calorie allowances vary by age, gender and activity level.  You can view  Dietary Guidelines for Americans at http://www.cnpp.usda.gov/Default.htm.   For example: A woman age 31-50 of moderate activity should target 2,000 calories a day; a man age 31-50 of moderate activity should target 2,400-2,6000 calories a day.

So, this is the starting line.  Arm yourself with knowledge and make the commitment to ingrain it into your lifestyle. Follow us on Twitter @BrewerTweet for more resource links.

16 January 2012

What is a healthy lifestyle?

It’s not a diet or fitness craze.  It’s a way of living.  It does require some discipline or perhaps a fresh perspective.  It involves checking your relationship with food, establishing a commitment to exercise and finding a balance that you can maintain for years and adapt as you age.  It’s different for everybody, but we hope through our blog we can share information that helps you find the right course for you.  The lifestyle you choose, the activities and choices you embrace, will benefit your whole family and set habits for your children.  

“My own prescription for health is less paperwork and more running barefoot through the grass.” - Terri Guillemets