Posts Tagged ‘inertia’

Activity level’s up a notch, thanks Apple Watch!

December 16th, 2015 No Comments Tags: , , , , , , , , , ,

Thought I’d give an update on the Apple Watch I’ve been sporting since May. I have been wearing it religiously, despite it not always matching my outfits. My relationship with it has been growing stronger. Truth be told, I thought the novelty would have worn off by now. I’m happy to report that it hasn’t.

I wrote about it back in June: A Wee Nudge to Help Me Budge. I particularly liked the Activity App with friendly reminders to help get and keep me moving. My schedule over the past 6 months have put a proverbial monkey wrench in my routine with travels galore. This could wreak havoc on anyone’s routine, but the friendly reminders on my watch kept me moving even for short bursts wherever I have been.

When I browse my calendar I realize that one thing my routine lacks is well…..a routine. This is where the Activity Apps on the Apple Watch keep me mindful of making the most of each day to get me moving whatever I’m doing. The prompts shift with your varied routine.

Activity App to Nudge You – The Activity feature touts “Live a better day by achieving 3 daily fitness goals.” These include goals to move (in calories), to exercise (in time) and to stand for one minute (number of times/day).

The first day I wore it I received a gentle nudge on my wrist with a message “Time to stand up!” When I did it, I received a congratulatory message “You did it!” There are varied prompts that focus on one of the 3 goals depending on your day. When I was captive on a train ride from Vancouver to Toronto that chugged from Friday night to Tuesday morning the prompts focused on my standing goal. These nudged me to try to move, even a little, which I did when the train stopped along the way.

Achievement Awards To Stoke Motivation – I have received a wide array of achievement awards from the App which totally caught me off guard. These are motivating to propel you to earn more. For example, one called “New Move Goal” saying “You’ve earned this award 5 times for reaching a new daily move goal.” Another called “Longest Move Streak” says “you earned this award for your longest daily move streak, 12 days.” I have received others for a “perfect move week” another for a “perfect exercise week” and recently one for “100 Move Goals” since dawning this device. My competitive spirit has me gunning to earn more!

Review, Reflect & Reframe – I regularly review my activity history on the app on my phone. I also review the dashboard of the Health App on my phone to review monthly charts showing daily steps taken, daily distance and active calories. These metrics have improved vastly from wearing this day 1. I am more mindful with the regular reminders to vamoose my caboose. Before all of this I’d take a 3 mile walk and do my 16-minute investment into my hourglass routine feeling as if I’ve earned a hero sandwich. Now I get up to move regularly even if it is to stand while talking on the phone. Each Monday I receive a “week in review” to help me review, reflect and reframe my goals, something I wrote about in my e-book Skinny on Slim, The Little Black Dress of Diet Books.

So me and my Apple Watch have been through a half a year together and our relationship has grown stronger. We’ve been through sedentary times together on the train and active times together on bike rides on Myra Canyon, mountain treks up Knox Mountain, long meandering walks up to the escarpment of the old town of Lyon, near the Giants Causeway in Ireland, the hills and dales of San Francisco and a trail near Mount Cook with routine neighbourhood walks in-between. Despite the season changes, my activity goals are mounting, thanks to the messages keeping me mindful, motivated and moving!

It’s upward and onward from here, thanks to my Apple Watch! If you’re not sure what to ask Santa for, he might have one for you in his sack!

Bookmark and Share

Posted in Miss Behavin' | No Comments »

Holiday Noshing 2.0

December 9th, 2015 No Comments Tags: , , , , , , , ,

Whether you’re dining with family, partying with coworkers or enjoying another restaurant meal with friends there are some habits you can program into your robotic repertoire to help you through with minimal drift to your mid section… Review these pointers, reflect on how you did and reframe for the next time. Most of all, enjoy!

Eat Smart – Scale back your daytime meals a smidgen to allow a bit extra for the special meal. Don’t cut back too much or you’ll end up feeling so ravenous that you’re hungry like a bull when you arrive. Being too hungry will propel you to eat like a buzz saw.

Wee Nibble – Have a wee snack before you go to take the edge off your appetite. It’s easier to make wiser choices when you’re feeling in control.

Be Like a Girl Guide – Plan ahead and be prepared, find out what’s being served and decide what tickles your fancy.

You Look Maaaarvelous! – Dress for eating success by wearing an outfit that is cinched around your waist and makes you feel divine. You are more likely to eat like a moo moo when you wear a mu- mu! Elastic waistbands are out. Sport a belt or something that fits like a glove.

Think About Your Drink! – Offer to be the designated driver and save a load of calories on bevvies. Otherwise, decide on your upper alcohol limit. You don’t want to be the talk of the party afterwards now, do you?

Say Bottoms UP – Make the first few drinks something bubbly… mineral water that is. Enjoy your wine when you begin eating.

Decisions, Decisions – Forgo wasting calories on everyday fare like bread and butter, olive oil or regular side dishes. Try trading off.

Zone In – Think about how full you’re starting to feel during your meal and slow down if you’re shovelling the food down your gullet. If that zipper on your dress had a voice, what would it be saying right now? “Let me out!” Join in the conversation and put your fork down now and then.

Mind Games – If your hostess is Foodzilla, a food-pushing saboteur, move the food around your plate. When she tries to dish you more, blurt out “Yes I took seconds and they’re divine, mmm…”

Bond Time – Focus on connecting with others, how great you feel, the enjoyment and laughter. Food ought not be your only focus. Branch out a little. There’s more to life than stuffing your face.

10 More – Up the ante on your exercise routine the following day to work off any excess and cut back a bit in the coming days if you overdid it. No big deal, you’ll nip that nosh-fest in the bud, yet will savour the fond memories.

A little planning and juggling make a world of difference. You can still party hearty and keep your weight in check – double the fun. Ho ho ho-ld the excuses once you prepared!

For more tips to handle life’s multitude of eating temptations check out Chapter 9 of my e-book Skinny on Slim, the Little Black Dress of Diet Books and enjoy!

Bookmark and Share

Posted in Eating Vortex, Foodie Fundamentals, Miss Behavin', Successful Loser Logic, Who's Zoomin' Who?? | No Comments »

Weight Loss Through the Years & What YOU Can Do

October 7th, 2015 No Comments Tags: , , , , , , , , , , , ,

Perhaps you read some of the headlines recently on why losing weight today is harder to do than 30 years ago. Hmmm, I thought, just what people need, are more reasons to give up on their journey from Fat City to Slim Town, what gives? I must say I read those articles with dismay, not really agreeing with all of their rationale. I feel there are other reasons why we may be having a more challenging time trying to lose weight. So here’s my take on what I feel the more relevant issues are and what YOU can do about it:

Mindless Eating – We are a people who multitask in a rush rush rush culture. Eating and drinking or consuming no longer only happen at the kitchen table with family, don’t you wish. A lot of consuming happens with distractions – while driving, while working, while watching TV. We now have cup holders in our vehicles that can hold a mega sized slurp-ee or specialty coffee that was never conceived back in the ’80′s. When scientists study what people actually consume – those tasty morsels that are consumed mindlessly don’t get recorded. Our bodies haven’t evolved into a mystery system I suspect. We just can’t remember those dang items consumed while doing other things and they really add up.
What can you do? Work on eating and drinking mindfully without distractions. Make a pact to eat, drink and be merry with your undivided attention. You’ll probably enjoy it more when you do. Awareness certainly is bliss!

Size Matters – This axiom has many applications… In the world of food and eating over the years we know that serving sizes have mushroomed to much larger portions – from cans of pop, to muffins, bagels, combo meals, to mega sized family packs of food – so much comes super sized you almost feel like you’re on the set of “Honey I shrunk the kids” in those big box Club stores! Kitchen cupboards are built differently to hold all of this super sized stuff. Over the decades of consuming the same items that are now 30% larger, it is no surprise if you’ve tipped the scale by the same percent.
What can you do? Start by choosing to consume most of your food off of smaller “salad sized” plates sitting down. While you’re at it, slow down your eating pace and experience yourself feeling satisfied. Get in the habit of making half your plate veggies and fruit throughout the day which is one of my many healthy and stealthy strategies in my ebook.

Easy Button Overload & Life’s Conveniences – On the other side of the energy equation, our lives have morphed into being able to press the “easy button” for everything. There are so many cozy conveniences from electric garage door openers, to moving sidewalks, to drive through’s, to the channel changer for the idiot box. You can say we now live on Easy Street which isn’t a word of a lie! Pair that up with our sitting epidemic and we have become so efficient we’re burning up less calories because of all of these conveniences. Good grief.
What can you do? Work on ways of moving more: take the stairs when you can, park further away, use active transport when you are planning activities close to home, work in 15 minute intervals of movement consciously and aim for an hour a day everyday.

Taste is King, Adds Caloric Sting!Food scientists have revolutionized taste perfection helping food companies find your bliss point in a vast array of ultra-processed food products. Who doesn’t want food to taste great? No one, that’s who! Let’s get real though, read the package labels and menu choices on-line to find out what’s in your food. Yes it might taste deadly, but it might just be addictive with all of the sugar, salt and fat added to it. I suggest you take my Eating Satisfaction Test and you may find that some of your favourite foods fall off your fave list.
What can you do? Get back to nature and eat more whole foods. The less packaged and ultra processed foods you and your family consume, the better. While you’re at it take my Eating Satisfaction Test!

Immediate Gratification – We the people have become so used to rewarding ourselves for every little thing we do with immediate gratification. We want everything NOW already. Yesterday is even better! And when it comes to taking the time to lose that 10 pounds we gained during the summer we want it to happen in a week. Stop the madness! If it took you 3 months to let 10 pounds sneak up on your back side it will likely take that amount of time to lose it. If you want to follow simple human biological principles, losing weight permanently FAST is next to impossible. Give a realistic game plan consideration.
What can you do? Get real and understand losing weight will be slow, but with small changes that stick, you can keep it off. Work in a reasonable system of rewards that are not food or drink related. Build a repertoire of behaviour that keep you motivated without needing to spend a slew of dough or eating some for that matter!

Final Word – Just because some experts tell you losing weight is harder to do these days doesn’t mean you need to throw up your hands and throw in the towel. Don’t give up and work on small changes that add up. In the process learn to enjoy your food and activity more. Tune out the negative nellies and know that you can do better when you’re aware of these modern day barriers. Kick them to the curb! So go on, take your lifestyle by the horns this fall in a positive direction!

Bookmark and Share

Posted in Eating Vortex, Edit-Storial By A Foodie, Nutrition News, Who's Zoomin' Who?? | No Comments »

Work on Your 6-Pact!

April 15th, 2015 No Comments Tags: , , , ,

I love this time of year, it’s so full of possibilities. The weather cannot be used any longer as an excuse not to get outside and play so vamoose out already if you have not already done so. Also that barbecue is beckoning, your friendly appliance to whip up something lean with a plethora if nutrient rich side dishes to drool over.

Follow the Rainbow – Get in the habit of enjoying half your plate of fruits and veggies throughout the day including every colour of the rainbow. Try berries on your cereal, an array of veggies at lunch with a number of delicious side dishes at dinner. Snack on fresh fruit in between meals. Rich produce fills you up and never lets you down – a healthy and stealthy approach to filling you up. The positive results by having more fruits & veggies is your pot of gold at the end of the your lifestyle rainbow!

Count Your Nutrients – Choose more food fresh from the farm. Your first clue will be noticing fewer processed packaged foods in your grocery cart. Savour the flavour of a variety of dairy products like milk, cheese and yogurt, smaller servings of meat, fish and poultry. Include some peas, beans, lentils, nuts and seeds in your regimen with whole grains in bread and pasta. All of these are chocked full of nutrient goodness it’s ridiculous!

Satisfy Your Sweet Tooth – Did someone say sweet?? Everyone loves something sweet, even though we’re trying to have less of the white stuff. Here are easy taste pleasers to add to your grocery cart and incorporate into your repertoire – sweet potatoes, red peppers, crunchy carrots, beets, fresh fruit, dried fruit to add in salads.

Behaving Goodly – Zero in on one eating foible to work on whether it’s slowing down your eating pace, or paying attention to your food by sitting down or noshing without distractions. Consider trying to focus on hunger and fullness every time you eat with the aim to stop when you begin to feel full. Some of us just rifle through our food like a buzz saw and are in the habit of eating past that cue. It’s a perfect time to rein it in!

Muscle Preservation Project – Yes cardio is important, but working on strength training and flexibility are too. I talk about investing 16 minutes every 2nd day into your hourglass in my ebook. My routine includes bends, stretches, lunges, squats, push ups, sit ups, even burpees to preserve my muscle mass, tone and strength for greater ease of everyday activity. If I can do it, so can you!

In a rut? Get help! – If you’ve been spinning your wheels read my ebook Skinny on Slim the Little Black Dress of Diet Books to give you a few ideas to break out of your funk. If that doesn’t work seek help. You’re surrounded by it!

Work on your six pact folks. Start with these or create a list of your own. There is simply no excuse not to!

Bookmark and Share

Posted in Eating Vortex, Foodie Fundamentals, Miss Behavin' | No Comments »

Snowfall

December 12th, 2014 No Comments Tags: , , , , , ,

Snowfall
I stall
Not yet!
I fret

Sharp cold
Be bold
Scarf, hat
Make a pact

Head out
No pout
Fresh air
I dare

Walk fast
Time past
Around the bend
Home again

Not so bad
I’m glad
It’s only snow
Not Buffalo!

Bookmark and Share

Posted in Miss Behavin', Rhyme Time! | No Comments »

Fit Happens!

December 5th, 2014 1 Comment Tags: , , , , ,

Perhaps you’ve heard this saying used in a different way, hmmmmm. When it comes to your own wellness, it will certainly improve as you aim to get more fit. So yes, FIT can and does happen!

You don’t need any grandiose scheme to get there. Consider ways to get yourself to move more. I have written about “Finding 5′s“. I wrote about this in my ebook, Skinny on Slim, the Little Black Dress of Diet Books on starting a “movement movement” and “interval training” by doing a few 15 minute intervals of movement in your day.

Ever wonder why Goody-2-Shoes in your department has the highest sales record while Sammy-the-Shortcut has the lowest? It could be because Goody plans more face time with key people instead of messaging and e-mailing. She works in stealth moves that adds to her fitness scorecard.

I find moving from point ‘a’ to point ‘b’ is a perfect way to mull over what’s going on in my life and it allows me time to search for ideas. Thinking might be an action word (verb) but for me thinking while walking not only gets me more fit but helps me find solutions! How great is that? VERY!

Consider starting your own movement movement by moving 15 minutes at a time a few times a day, everyday. In time you’ll get in better shape. Just getting some air while revving up your circulation after a prolonged time of sitting can contribute to you becoming more fit AND productive. Now that prolonged sitting is the new smoking, let’s make a pact to get and keep moving!

Bookmark and Share

Posted in Miss Behavin' | 1 Comment »

Reactivate Your Activity

November 21st, 2014 No Comments Tags: , , , , , , , ,

Jack Frost is our master blaster this week folks, slapping us out of our autumn slumber. I like to ease into my winter-weather wardrobe in stages, don’t you? I still have flowers in my window box, now lying limp, a turtle gnome in my garden with his head poked into his shell and my doorbell on the Halloween theme setting, hmmmm. No I’m not ready for this!

I have been away for a stint and amped to get back into my exercise routine with gusto despite the sudden change in weather. But with this new cold reality I have changed my approach to get me back in the game. Here are some ideas to help you reactivate your activity explained in my ebook Skinny on Slim, The Little Black Dress of Diet Books, listen up:

  • Bundle Up – When you choose to go out and face the elements dress warmly (layers, coat, thermal socks, hat, mittens) or your frigid experience will reinforce couch-potato-dom and put your winter-esque activity plans on ice. Getting outside in these conditions and being active can be quite invigorating for some!
  • Just for Today – Adopt the adage “just for today”. How often do we ponder “how on earth am I going to be active from now until spring?” once the deep freeze hits, ug. Try my secret to chunk it down and focus on today rather than an entire season. When you do that all of the tomorrows will fall in to place!
  • Think Intervals – Another way to chunk it down is to think in terms of 15 minute intervals, the new “interval training”! Come on folks, everybody has a measly 15 minutes to start a movement movement, right? Once you break through inertia you may find you’re on a roll and decide on doing two intervals in a row. If not think about working in another interval or two in a little while. Your exercise doesn’t have to be done all at one time.
  • Wimp Out & Stay In – If you truly do hate the cold, plan workouts inside – do mall walks, turn on the tunes and dance to the music, invest in a piece of exercise equipment you’d enjoy using. I love my stair climber and cross country ski machine and used it yesterday to stay toasty warm.

Don’t lose heart folks, warmer temperatures are returning and this white stuff will be gone in a flash, we will overcome! Let’s be thankful for one thing…. we don’t live in Buffalo!

Bookmark and Share

Posted in Miss Behavin' | No Comments »

New Shoes

September 17th, 2014 No Comments Tags: , , , ,

Bought some new shoes
That I’m gonna use
To get me around
No more making an excuse

A new gift to me
New model arrived Friday
Light, sturdy and slick
Fun to help me do my shtick

Got a headache from all the spin
A wall of shoes, where do I begin?
Just wanna walk without pain
Get me through heat, sleet and rain

Choices galore
Every colour and more
Rocker sole and higher heel
Bigger toe box is part of the deal

Finally chose a pair
Can hardly wait to wear
To take me near and far
My goal? Time to raise the bar!

Bookmark and Share

Posted in Miss Behavin' | No Comments »

Monday Moves

July 28th, 2014 4 Comments Tags: , , , , ,

I hope this message finds you making goals to move more this Monday my mavens. We’re in the thick of this glorious summer, so getting your glutes and bella gambas in gear is great. I don’t know about you, but I just want to find ways to take it up a notch by just doing a little more. You can find healthy and stealthy ways to get and keep moving when you set your mind to it. After all sitting is the new smoking, no?

Garden Party – Keep up with your dandelions and have a weekly weeding meeting. Bending, stretching, pulling and hoe-oing is so therapeutic for your soul, your muscles and your garden. It’s perfect to get some fresh air and connect with Mother Nature.

Don’t Say “Nayyyy” to Hoofing It - Leave the car at home when you can and walk or bike ride to your neighbourhood destinations, whether there’s a letter to mail, a prescription to pick up, a deposit to make or a few groceries to get. Better yet, walk and play with the neighbour’s dog, meet Bernadette (in this photo). You’ll put in more steps while seeing how your neighbours’ gardens are flourishing. If you start this habit now, it’ll become automatic to continue next season.

Do the Car Wash, YA – If you have 30 minutes on hand, grab a bucket, pull out your car and wash it. You’ll feel like a kid again cooling off with the hose spray while moving more. Your wheels’ll sparkle like new!

Heat’s Got You Beat? Shop Around! – When it’s too hot to go out, head to the mall and walk there. It’s an ideal way to get some extra steps in rain or shine when extreme heats got you beat.

Do the Duvet Wrestle – Freshen up your bed cover then assemble it. Ever tried to stuff your duvet right out of the dryer in your bed cover solo?? Feel the burn baby! That hot flash sequence might get set off while you tussle with it. I kid you NOT. Don’t zip yourself inside though!

Our bodies were meant to move, so while it’s the height of summer add some extra activities. Every little bit helps!!

Bookmark and Share

Posted in Miss Behavin' | 4 Comments »

World Cup or Stein!

July 14th, 2014 No Comments Tags: , , ,

World cup
Play tough
Suck it up
Need some luck

Yellow card
Play hard
Ref jarred
On guard

Head shot
Make it pop
Gotta stop!
Believe it or not

Long game
No shame
Who’s to blame?
Too tame

To and fro
Watch them go
Goetze he
Stole the show

Game’s done!
Germans won!
How fun!
Undone!

Get off the duff
Move that stuff
No guff
Enough’s enough!

Bookmark and Share

Posted in Rhyme Time! | No Comments »