Who Sabotages your Diet Plans – Part 2

posted in: Beachbody, Health, Myths, Shakeology | 0

Who Sabotages your Diet Plans

sabotage-small

 

Please take time to read Part 1.  Important for your over all health.

There’s saboteur in every crowd— at the office, in your church group, among your closest friends and family. Sometimes they mean well, sometimes they seem a tad malicious, often they have no idea how they’re sabotaging you. But every time you take a step forward to gain dominion over food, they’re at your elbow– offering you a brownie, some chips, an extra heaping helping of pasta.

 

Experts sum it up in one word—Change. Getting fit through diet and exercise creates big changes in your life—changes you should welcome. But if your friends and family aren’t in the same mode of change, they can be oblivious, jealous, and uncomfortable with your changes. Perhaps:

  1. They feel guilty. You’re losing weight and getting in shape. They’re not. Tempting you to “fall off the fitness wagon” means you’re “normal” again, and they can feel good about the status quo.
  2. They don’t understand. They’ve never had a weight problem and just don’t realize how hard you’ve worked to get where you are. They think it’s “silly” for you to worry about what you eat.
  3. They miss the old you. That is, the cookies you brought to work, the after-work “happy hours” spent in the company of high-fat potato skins, the luscious desserts you used to indulge in. Maybe you’re spending more time in the gym and have less free time for them. Maybe they’re afraid to lose you.

Don’t overreact, but don’t give up either! Try these strategies to vanquish your perennial food foes:

 

Don’t assume the worst. Unless sabotage is blatantly deliberate, give saboteurs the benefit of the doubt when it comes to their motives. If your mother serves you lasagna—your favorite– perhaps it’s because she equates food with love, not that she wants you fat. At any rate, it doesn’t pay to get defensive.

Just say no. You wouldn’t expect to have a drink forced on you if you were a recovering alcoholic, and you shouldn’t have to submit to having fattening food foisted on you. Tell the food pusher, “No, thanks,” and leave it at that. You don’t owe an explanation. Nor do you need to feel guilty if you choose to avoid someone who’s not helpful to your cause.

Take it and leave it. Granted, the thought of wasted food is hard for many of us. You don’t have to be a member of the clean plate club. Remember, there are times when discretion is the better part of valor.

Look for patterns. Be on the lookout for situations that trigger your diet downfalls, perhaps with a food journal. It may help you recognize people and events that do you in, allowing you to develop strategies to deal with them. If you know, for example, that there are likely to be donuts by the office coffeemaker, it’ll be much easier to resist them if you have your own healthy but satisfying snack.

Set up your own support system. If you can recruit friends and family to your cause, you may be able to create a valuable support system. Numerous studies show that when your social network supports you, you reap positive results. If that’s not feasible, take a different approach: join a weight-loss group, (Team Beachbody)  or avoid friends (at least temporarily) who are a negative influence, maybe even make new friends who share your goals. You’ll get stronger with time, and be able to handle the not-so-supportive folks.

Ask for help. Keep in mind that your weight-loss needs are unique. Don’t expect loved ones to exercise telepathy to know what your needs are. Tell them! Be fair and reasonable, especially with those who share your home. They may be willing to make compromises, at least for shorter periods of time, about what foods are kept and cooked in the house.

Be a grownup. Remember that what you put in your mouth is your responsibility. While others may tempt you, ultimately you’re in charge of your own life. Look at difficult situations as opportunities to flex your newfound control muscles– and reinforce the idea that you’re not adopting a healthier lifestyle for someone else, but for you.

 

We all can make excuses for not keeping to our goal.

Here are a list of some of mine.  Do they sound like yours?

  1. Oops,  I ate that candy bar.. now the day is a waste.

2.  I am so busy to worry about what I am eating

3.  Cost to much to buy healthy food – Remember if you are cutting out the junk you can afford the healthy *

4.  Here is a big one – The Holidays..

5.  I not feeling well today

6. To stressed out

7. Exercise – I hate exercise

 

I have friends tell me all the time that they can’t afford it or they are just to busy to stay on a plan or  I will start again when I have more time or it is not so close to the holidays. REALLY people you can say this?

WHAT is your health worth to you?

Please feel free to share your ideas or excuses in the comment box. Would love to hear from you.  Want to use some of your thoughts in my next article.

 

21 day to habit..

Watch for Part 3

 

Your Partner in Health,

 

Debi

Contact me @ https://www.facebook.com/fitatanyagewithdeb

 

 

Gym Memberships???

posted in: Beachbody, Exercise Programs, Health | 0

Why We Sign Up For Gym Memberships But Never Go To The Gym?

 

Empty gyms

Gyms have built their business model around us not showing up. Gyms have way more members than they can actually accommodate. Low-priced gyms are the most extreme example of this. Planet Fitness, which charges between $10 and $20 per month, has, on average, 6,500 members per gym. Most of its gyms can hold around 300 people. Planet Fitness can do this because it knows that members won’t show up. After all, if everyone who had a gym membership showed up at the gym, it would be Thunderdome.

If you are not going to the gym, you are actually the gym’s best customer.  Every year hundreds of new members flock to their local gyms, sporting the latest fashion in workout wear, with brand new membership cards peaking out of their wallets. Their intentions are pure and their resolve, seemingly strong. But something happens after those first few visits, and before long, those pure intentions have turned to excuses. The fees are still being paid, but the outfit sits idle at the bottom of the drawer, and the card is buried and forgotten.

 

  • So gyms try to attract people who won’t come. If you haven’t been a “gym person” in the past, chances are good that paying for a gym membership won’t change that. Gyms know this and do what they can to attract people who haven’t traditionally been gym rats. Instead of displaying challenging equipment like weight benches and climbing machines in plain view, gyms will often hide weight rooms and other equipment in the back. Many gyms now have lobbies that are designed to look like hotels and fancy restaurants. “For the longest time, the design was around the sweat,” says Rudy Fabiano, an architect who designs gyms all over the world. “Twenty-five years ago … clubs could be very intimidating. Remember there were the baggy pants that everybody had and the bodybuilders would bring their own jug of water?” Once gyms started looking more like hotels, coffee shops and restaurants, people who weren’t bodybuilders started feeling comfortable in gyms. The casual gymgoer was born.
  • Our brains want to be locked into annual contracts with gyms. Normally, we hate being locked into long contracts (cellphones, cable packages), but gym memberships are an exception. Joining a gym is an interesting form of what behavioral economists call pre-commitment, We actually like the idea of being locked into a gym contract … at first, anyway. So why do some people sign up for a gym membership, but then neglect to actually go to the gym? It seems the answers are mostly psychological, and have nothing to do with how busy you are at work or how much you gorge yourself on goodies over the holidays. If you fall into this category, with the best of intentions, but not the willpower, take heart. You are far from alone, and there is an answer to this age-old problem. They’re picturing the ‘new me’ who’s actually going to go to the gym three times a week and become a physical fitness machine. We convince ourselves that since we have committed to putting down money for a year, we will make ourselves go to the gym. And then, of course, we don’t.
  • Just when we try to get out, they feed us, massage us and ply us with alcohol. Gyms have big issues with retention, and most lose around half their members every year. Once we realize that we haven’t been going to the gym, even $20 per month can feel like too much. To try to combat this, gyms look for ways to offer value to customers who aren’t necessarily into working out. Planet Fitness has bagel breakfasts once a month and pizza dinners. Those are its busiest times. It also has massage chairs. Other gyms have mixers and movie nights and spa treatments.
  • Without slackers like us, gyms would be a lot more expensive. The reason gyms can charge so little is that most members don’t go. People who don’t go are subsidizing the membership of people who do. So, if you don’t work out, you are making gyms affordable for everyone. If you are one of the brave few who actually do go to the gym, you are getting an amazing deal.
  • We live in a world where immediate gratification is the new normal. We can shop online, buy drive-through dinners, and pop a pill to stay thin. In comparison, working out, at least initially, is a lot of work. There’s the scheduling of course, but also the sweat, the sore muscles, and the patience you need to see results. It may take months to lose a few pounds, and for many, that is just too long.

There are way to save your hard earn money. Stop paying for gym memberships that you use for a month or two. Chances are coming, we now stream workouts on our mobile devices. Wow, computer, TV, cell phone, IPads etc. Pick the workout anywhere anytime. Pick your favorite trainers. Think money savings.  For the price of 1 training section you have a whole year of Workouts On Demand.

We are loving it 200,000 strong.

Give it a try. You can always get your money back.. Nice right 30 days if you find that it isn’t working for you call 28 days after to join and get a full refund. That is a plus. With gym memberships do they give you back? No. You pay it is gone.

Interesting right? I find I have been working out more because I don’t have to schedule it around getting in the car, packing a bags, finding someone to watch the kiddos, etc.

Contact me if you want to give it a try. Ask me about Beachbody On Demand.  So yes forgot to tell you that you get a health coach for free. Meal plans, recipes, accountability and support groups.

 

Your partner in health,

Debi

https://www.facebook.com/fitatanyagewithdeb

 

 

The Right Sports Bra

posted in: Beachbody, Health | 0

The Importance of The Right Sports Bra

Sports bra 1

 

Finding a Sports bra can be tough. I have done some research of dozens of the newest ones to make sure they won’t dig in, rub you raw, or let you bounce (ouch).

First Thing’s First: How to Find the Best Sports Bra for You

A woman should determine her impact—what kind of activity she’s doing—and if it’s more rigorous than walking or yoga, the sports bra should be bra-sized. That means trying-on is a must—and you should go through the same fit tests as you would if you were shopping for an everyday bra. Make sure the band is snug on the outermost hook, then do a bounce test to ensure the breast is fully contained in the cup and that you don’t have any spillage over the top.
Not all sports bras are created equal. The bra that stretches with you in triangle pose might not hold up during an intense cardio class. The bra that boosts a B-cup might flatten a D-cup. And a bra that supports you on the elliptical might chafe midway through a marathon.
A lot probably goes through your mind when you’re pounding the pavement alone with your thoughts. Did you pay off your credit card bill? Should you go on a third date with that guy? Will Mr. Schuester and Emma ever find happiness? But we bet you never gave much brain space to what’s happening under your tee as you run your worries away. Sure, you automatically slap on that sports bra before heading out the door but did you know your body has its own built-in bra? Your breasts, which are made up of fat, ducts and lobules, connective tissue, lymph nodes, and blood vessels, are attached to your chest by thin, delicate bands called Cooper’s ligaments. Woven throughout the breasts, these ligaments help keep your girls standing at attention. But, like a rubber band they eventually wear out. And intense bouncing and movement stretches them even more. The result: premature grandma boobs. Sadly, because you can’t rebuild ligaments the way you can increase muscle mass, exercise won’t reverse the damage once the sag has set in. We repeat: you cannot weight-lift your way back to Perkyville. All the more reason to shell out some coin on a well-constructed, properly fitting sports bra.

Still need convincing? A study from the University of Portsmouth, England found that regardless of size breasts fly as much as eight inches up and down during physical activity. Multiply that by a 26-mile marathon and all we can say is yowza! They also go in and out and left to right in a sort of figure-8 pattern. Want to see it in action? Check out the bounce-ometer (no joke!) at shockabsorber.co.uk/bounceometer/shock.html. Click on your cup size, your level of activity, then get ready to follow the bouncing boobs!

Invest in your chest! Before you hit the gym check out our round up of the best athletic supporters, buy your favorite and keep those ta-tas in tip-top shape.

Last year doctors performed more than 296,000 breast augmentations making it the number one cosmetic surgical procedure for the fifth year in a row according to a 2010 report by the American Society of Plastic Surgeons.

MENOPAUSE

You may be light years away from hot flashes and mood swings but in a story addressing mammary milestones it’s hard not to mention the unavoidable ‘change of life.’ As you transition out of your childbearing years the body begins to deplete its levels of estrogen and progesterone, the hormones responsible for stimulating those ducts and lobules used for breastfeeding, says Gralow. Without hormonal stimulation that milk delivery system closes up shop and regresses back towards the chest wall. When it shrinks down the fat and fibrous tissues that make up the breasts lose a large part of their support system. In other words: you’re entering the dreaded droopy boob zone! Post-menopausal boobs can lose shape, size, density and firmness. And while it makes sense that a decrease in hormones would decrease breast size, on the flip side some women actually end up with a heftier load strapped to their chests. Since your metabolism starts to slow down in old age it’s harder to lose or even maintain your weight which means menopause often comes with extra pounds and that can add up to a larger cup size.

And since there’s not much short of surgery you can do to reconstruct post-menopausal boobs the best thing to do is earmark some of that retirement money for a supply of super supportive boulder holders!

 

Hate bras? It’s no surprise why: The under-wires poke, the bands give us back fat, and the cups either squish or threaten to dump the girls out on display.

But it doesn’t have to be that way. A couple minutes alone with a measuring tape is all you need to reconcile your boobs-to-bra relationship.

Follow these simple tips to determine your bra size:
First, put on a comfortable bra–one that doesn’t minimize or boost your breasts. Then grab a measuring tape that can wrap easily around your body. Can’t find one? Use a piece of string and then measure it.

Band size
Measure under your armpits, high on your back, and across the top of your chest, above your breasts.

How many inches do you get? If this measurement is an even number, that will be your band size. If it’s an odd number, add 1 inch and that will be your band size. So if you measure 34 inches around, your band size will be 34. And if you measure 35 inches around, your band size will be 36.

Cup size
Measure loosely around the biggest part of your chest, keeping the measuring tape level with the ground.

Got that number? Now subtract your band measurement from your cup measurement. Each inch represents a cup size. For example, if your band measurement is 34 inches and your cup measurement is 35 inches, the difference is one inch, and your cup size is A. If your band measurement is 34 inches and your bust measurement is 37 inches, the difference is three inches, and your cup size is C.

Difference (band minus cup measurement) / Cup size
Less than 1” / AA
1” / A
2” / B
3” / C
4” / D
5” / DD

 

 

 

  1. Most Flattering

    Lululemon TaTa Tamer Bra, $58

    Built like your everyday bra with molded cups (bye-bye, uniboob!), adjustable straps, and hook-and-eye back closure, this high-impact bra lifts, separates, and shapes, keeping even D-cups in check with-out squishing. It’s a bit pricey, but you can wear it to work as well as to work out.

    Sports bra 2

2.

Most Supportive

ASICS Abby Bra, $42

Hop, skip, run—when you’re sporting this compression bra, you can do it all. The knitted mesh offers a firm fit that minimizes bounce and increases ventilation so you won’t overheat. And the cups are padded for a little extra size boost.

Sizes: XS–XL

Sports bra 3

3.

Most Sweat Resistant

UnderArmour Stability Bra, $40

We love how well this bra handles wetness. Not only does this stretchy nylon-blend fabric pull moisture away from the skin, but it also dries super-fast so you don’t chafe much. Our testers’ only wish: that the vertical seams that run along the cups didn’t show through a shirt.

Sizes: S–XL

Bra 1

4.

Most Comfortable

Saucony Motion Sensor Bra, $45

Made of an incredibly soft polyester-and-spandex blend, this bra scores big in the comfort department. Plus, its stay-in-place crisscross straps won’t dig in to your skin. We’d buy multiples if it came in more than black or white.

Sizes: 32B and C; 34B–40DD

 

bra 2

5.

Most Natural

Moving Comfort Vixen Bra $36–$38

With this überfeminine bra, you may be tempted to wear it sans top. Simple details like bold colors, piping, and a V-neck give it style. Strange-but-true green bonus: its interior cups are made from recycled coffee grounds.

Sizes: A/B S–XL; C/D S–XL

bra 3

6.

Best Low-Impact Sports Bra:

Women’s UA Seamless Essential Jacquard Sports Bra – Armour

Built for Low-Impact activity and all-day comfort

Soft, seamless construction feels ultra smooth and comfortable

Signature Moisture Transport System wicks sweat to keep you dry and light

 

Strategic power rib support provides extra stability

Slim, adjustable elastic straps with modified racer back for range of motion

Best for A to C cup sizes

Allover emboss

Nylon/Elastane

Imported

$29.99

 

Bra 6or

Women’s Armour® Low Sports Bra

Built for Low-Impact activity and all-day comfort

UA Compression sports bras deliver superior support and comfort during intense workouts

Super-smooth, double-layer HeatGear® fabric delivers superior next-to-skin feel

Signature Moisture Transport System wicks sweat to keep you dry and light

 

Lightweight, 4-way stretch construction improves mobility and maintains shape

Anti-microbial technology keeps your gear fresher, longer

Ultra-skinny, minimalist back strap detail

Feminine sweetheart neckline

Best for A to C cups

Polyester/Elastane

Imported

 

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Bra 5

Hope this help Ladies.

Your Partner in Health

Debi

https://www.facebook.com/fitatanyagewithdeb

 

 

Beachbody September Specials

Here is what you have been waiting for ~ September Specials

I know many of you have been asking me about this months Beachbody specials.  No better time to get started on a healthier lifestyle.

Challenge Pack Offers:

 

1. PiYo and Shakeology pack ~ ( English, Spanish and Canada)

 

PiYo pack

 

2.  PiYo Kickstart and Shakeology Pack ~

 

 

PiYo and kickstart pack

 

3.  3 Day Refresh and Shakeology Pack ~

 

3 day refreash 2

 

 

Hope you will enjoy these September specials.

 

 

Fill out the form below to learn more or contact form to learn more.

Your Partner in Health,

Debi

https://www.facebook.com/fitatanyagewithdeb

https://www.facebook.com/fitatanyagewithdeb

 

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