Fitness and Nutrition
in a Nutshell
August 2008
Ready or not, we are
entering into the final stretch of summer 2008. Congratulations to those who
stayed on track with their fitness routines and healthy eating. The long summer
days, cookouts, and vacations are enjoyable but serve as a reminder that they
are the exceptions and not the rule. The key to leading a healthier lifestyle
is to accept that when we fall off of our programs, we have the ability to get
back to what we know works and to what is good for our minds and bodies.
Nutrition Tip
Getting Back on Track
It’s never too late to get
back on track. Even if you’ve slipped away from your diet plan for weeks, you
can turn things around again. It takes some simple steps to make it happen:
1. Set realistic goals—don’t expect perfection. Smaller achievable goals are better than larger unreachable goals.
2. Build on your successes, it’s motivating to see progress. Let time be on your side and take it slow.
3. Record your intake. Lay it out on paper. When you can read a hardcopy it has greater impact on your thoughts and actions.
4. Read food labels. Go back to the basics and find out what is in the foods you are choosing. Compare brands. Search out the best options.
5. Call your registered dietitian with specific questions that seem to keep getting you
hung up.
Fitness Tip
Pack a Plan of Action
Vacations and business
travel can play havoc on our regular exercise routines. Pack your exercise
clothing, shoes, water bottle, and workout towel and stay fit while you are away.
Try the following:
*Book a hotel with a fitness center. Most hotels have fitness centers on location and are
convenient for early morning workouts before business meetings or before the
family is awake and ready to go.
*No Need to Hold the Elevator. If all of the hotel cardio equipment is occupied, try
taking the stairs for a cardio and lower body workout. Try a combination of
running up one flight of stairs, walking one, or going up two steps at a time.
*Save Your Money! Tuck
away the taxi and bus fare by walking to sightseeing destinations or
restaurants.
*Be Creative. If you are staying with family or at a hotel without
access to a workout facility, bring along a jump rope and resistance tubing.
*See the Sights on Foot. A good way to check out a city is on foot. Check to
see if your destination is hosting a local 5K or 10K walk/run.
(Go to http://www.runnersworld.com
and click on “Races and Places”). You
will meet lots of fitness enthusiasts, get a souvenir T-shirt, and get in a
good workout. To really see the sights, train for a half or full marathon in a
place that you have always wanted to visit.
There is no need to abandon
exercise altogether while you are away.
You will experience peace of mind knowing that you are returning home
feeling good about yourself and for maintaining your healthy and fit lifestyle.
Ask the Experts
Here is your opportunity to
ask us your burning questions. Chances are you are not the only one who wants
to know, so we may tailor future newsletter tips based on your interests.
For
exercise questions contact mglover@timeoutfitness.net
For
nutrition questions contact sandra@smartnutritionworks.com
Fitness and Nutrition—2 essential aspects to health
that you CAN control. For more information please contact Mary or Sandra at the
phone numbers below.
|
Sandra Meyerowitz, MPH, RD, LD 502-339-9202 |
Mary
Glover, M. Ed., M.S. 502-558-8693 |
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