Move to the Music

Of all the things I have blogged about this week for your workout, this one is the most personal.  Everyone gets their groove on in a different way.  But I can give you a few tips so that you pick the right jams for your mp3 player and motivate yourself to 'move it, move it'.

First, a disclaimer, I work in radio, so I actually find myself listening to our stations often, we have six, that's one for any mood.  But I also LOVE my mp3 player.  When I really need to kick butt, this technology gives me that extra something to get it done.

When it comes to a player it doesn't matter the brand, get what you like and what is easy for you to use.  Though there are a couple of must-have features:  1. Get one you can put in an arm band, nothing sucks more than having to make sure it doesn't fall off of your waist band or dropping it.  2. Make sure it has anti-skip technology.  This may seem like a CD or album issue, but some low-end mp3 players can't take the jarring either.  3. Make sure it has enough memory.  The only thing I would change about my player is that it only has 2G (gigabytes) of memory.  It means I have to change out play lists as my taste adjusts.  A 4G or 8G will make this less necessary for you.

When it comes to the music, I highly suggest a plethora of genres, beat levels and attitudes.  My player hosts everything from Metallica to Michael Buble and Garth Brooks to Bon Jovi, with Ricky Martin, Bette Midler and Joe Cocker thrown in.  That's just a peek at my tunes, but as you can tell, I have a host of moods.

That's just it, some days you are ready to workout out and your favorite group (mine's Bon Jovi) will do it.  Other days you need a fast beat to help push your pulse so cardio seems appealing - Ricky Martin, Shakira, Lady Gaga.  When it comes to weights, give me some Metallica, Nickelback, Three Doors Down - I need a little anger with my weights.  When it's time to cool down, I am likely to put on Michael Buble, Tony Bennett or I even have a little Bach set aside.

All of the above is personalized and I believe nothing is more motivating than catching an earful of your favorites.  That said, some people just want a certain number of beats per minute - if you have ever been to a bike spinning class, you know what I mean.  They throw an added fast back beat into every song during the class.  It has been scientifically proven that people try to keep up with a beat when they hear it, no rhythm needed.  It's not always conscious, but it will get your heart rate up.  You can test this theory without even exercising - put on a song with a driving beat and see if you don't find yourself increasing in attention and energy.  (Yes, this can help to keep you awake at work too, I do it all the time.)

If you are feeling a little lost, "Where do I get all of this music?", I can help.  Here is a list of resources for your tunes:

• Start with your personal collection.  You can put the CDs in your computer and download (or 'rip') the songs onto your hard drive for loading onto your player.
• Have a friend with an amazing CD or mp3 collection?  Ask them to share - it's just one copy and neither of you are going to make money on the deal, so it's o.k.
• Shop online.  In 2010 we have the choice of only buying the songs from an album that we really want.  While I still buy the full album every time Bon Jovi puts out a new disc, I only want a handful of Beyonce.  
• Amazon, iTunes, MySpace and Rhapsody are all safe choices.
• Lost on what has the right beat or attitude, there are a number of websites that offer playlists and guidance.
• http://www.workoutmusic.com/home.php
• http://www.womenshealthmag.com/fitness/playlists
• http://www.fitnessmagazine.com/workout/music/popular-playlists/the-fitness-top-100-workout-songs/
• http://www.runhundred.com/

Hopefully this helps get you started on creating the playlists so perfect, you will want to workout just to hear them.  That's another tip, other than yard work (which is a workout too) I rarely listen to my mp3 for that exact reason - if I want to hear those cool songs, I need to be sweating. :)

Tomorrow - What Should I Wear?

Yours in Health,

Kate

How Many Calories does my Workout Burn?

First things first - you do not weigh as much as the person next to you.  Which makes an overall answer to this question of calories burned much harder to answer than calories in food.  There are plenty of websites that claim to have an accurate count.  No site is right unless it takes your body weight into consideration.

For example, when you are on a cardio machine at the gym and don't customize the weight setting before you start your trek, you will only have the right calories burned if you are 150 pound person.  Note that I said person.  The machine does not account for sex.  Nor does it account for muscle mass or lack there of - muscle burns a few more calories a day than fat.  People who weigh more, burn more calories by default.  The Mayo Clinic has a fantastic and simple article explaining metabolism and weight loss.

All of that said, you want tools, you got them.  The one I frequently used was on the Lean Cuisine website I gave you yesterday.  It was convenient because I was also keeping track of my calories 'in', so inputing my calories 'out' there made sense.

Here are others:
Mayo Clinic has a short list with general weight categories.
From Livestrong
Health Status
Calorie Control
This one has more activities than I have ever seen.

Like yesterday, everyone needs to pick the one that works for them.  (I don't mean the one that always says you burn more calories. ;)  )  And something I didn't say yesterday, I don't endorse any of these links specifically.  I am simply doing the hunting and linking for you.  I want you to have an easier time getting started or staying motivated than I have.

Hopefully one of these will work for you. Whatever you do, find something you enjoy and can keep at and watch the changes in your body begin.

Tomorrow - The soundtrack to your workout.

Yours in Health,
Kate

How do you count calories?

This is one of the questions I am asked most frequently.  It also has many answers.  For some people keeping a food journal is the way to go.  Some just want to ball park it using the knowledge of their foods make up.  Other people only want to count carbs and fat.  And yet other people go cross-eyed at the idea of keeping track of anything.

I need to tell you, again, find what works for you and you will keep up with it.  So I am going to give you a myriad of options and you hopefully will find one that sticks - the key to success.  All of these are online, because you can log on anywhere and keep track - even on vacation.  However, you can also buy just any regular journal and a calorie counting book at the book store and take them along as well.

Food Journal links:  (You will have to create an account, but otherwise, these are free.)
http://www.my-calorie-counter.com/
Use the "Track your Fitness" tool - http://www.leancuisine.com/Tools/Index.aspx - I used this one.
http://www.thedailyplate.com/
http://www.fitday.com/
http://nutritiondata.self.com/

Calorie Sites:  Most of the above sites will automatically load calorie information when you log your food.  If they don't have what you need, here are a couple of sites that can help.
The United States Department of Agriculture - http://www.nal.usda.gov/fnic/foodcomp/search/
http://www.calorieking.com/foods/
And I just found out that iGoogle, if you have a personalized home page, has a Calorie Calculator.

Okay, now you know what you are eating.  Tomorrow I will give you tools to figure out what you are burning through exercise.

Yours in Health,
Kate

Define and Display Your Motivation

The first time I lost weight I had two reasons:  my health and my nephew.  This time the list is a little longer, yet still includes those two key elements.  I think sometimes I struggle with why I am doing this because I haven't winnowed down my list.  So, now I will advise you to do what I haven't - it's kind of like reading something from your parents circa third grade, "Do as I say, not as I do."

Seriously though, a clear idea and a visible representation can go a long way toward winning the mental game that equals success.  That's why I keep a picture of my nephew Caelen on my desk.  (That and he's pretty much my favorite human ever!)  I will be getting my 'list' down to a couple of other main motivators and then placing pictures of them in my cubical as well - or wherever you spend an inordinate amount of time.

Some people post pictures of their former skinny pictures on their refridgerator - I find that depressing and then I just want to sit there and repeat "why" over and over while eating a pint of Ben & Jerry's.  But the rule here is - whatever works for YOU.

If you are not a visual person, create an affirmation.  Write it down, say it in the mirror, record it and play it back or put it in between songs on the mp3 player that you take to workouts.  Maybe it's a pair of jeans you look hot in when thinned down.  In the end it has to be about you.

You can't lose weight for someone else.  If you do, you will be resentful and gain it all back at the end to show them who is really in control of your life.

To sum up:  Find your motivation and do what it takes to keep it top of mind.

Yours in Health,
Kate

Pictures of my key motivators:

Caelen on his 7th birthday a few weeks ago
as captured by Annette, my sister-in-law.

Me healthy & in a toga
- which says it all.

Get Organized

I just spent three long hours cleaning and organizing my desk.  Anyone who works with me will tell you - I can brainstorm and create like nobody's business, but my desk usually looks like a graveyard for long forgotten agendas.  So, after months of saying I was going to do it, today I did and I feel better.

Which made me think of organizing your life for any number of changes - baby, new job or even weight loss.  Making sure you have at least the basics of what you need and knowing where you can find them can breed success.

Examples:

• Pick a drawer for just workout clothes, when it gets low, it's time for laundry.
• (Because not having clean workout clothes is not a good excuse for skipping a workout.)
• Put your healthy food options at the front of the cupboard or refrigerator.
• If you have to dig for the not-as-good choices, it will remind you there are better options.
• Keep your gym shoes in the trunk - in fact, if you are forgetful, get yourself two pair.
• Again, not having these can temp you to skip a workout.
• Make sure your tools are accessible from anywhere - this includes your calorie counter, food/workout journal, blog for keeping track of yourself - that means internet tools are the best.

Those are just a few ideas, there are many others, but you get the idea.  Being organized for your health can eliminate excuses and breed success.

Yours in Health,

Kate

Long Day at Work

Very short post.  Ended up working ALL day.  Finally headed now to help lost grandfather get computer fixed.  Will post for real tomorrow.

Yours in Health,
Kate

It's Breast Cancer Awareness Month - The Importance of Self-Exams

Here's the biggest reminder I want you to mark in your calendar - Feel Yourself Up!  Now put it in PINK in your planner, give it an extra loud beep in your cell phone, create an event in your Outlook, basically whatever assures you will remember, do it.

Of course I am referring to breast self-exams.  Unlike our other major nemesis - ovarian cancer - breast cancer can be detected at home.  Early detection is the number one key to survival.  Breast self-exams or 'feeling yourself up' is the first line in early detection.  Mammograms are important as well, but you need protection in between and a monthly session of visual review and methodical massaging is that magic bullet.

Most women tell me they have no idea how to do it properly.  Honestly, I have struggled with that as well.  So here is a link to the instructional video from the Komen Foundation on how to really do it right and possibly save your life.

Yours in Health,
Kate