Resolutions...

I have a few strong thoughts about resolutions. Especially in regards to fitness resolutions. When I worked in the gym I always hated January. People are ready to tackle their weight/fitness goals. The gym is super packed with people who just seem to be walking around acting like their doing something in their brand new white shoes. Everyone is strict on their diets passing on sweets, soda, and fast food. This soon wears off after a week...two...three weeks. Then soon the thought of, "Crap I'm doing bad so I'll just try again next week or on Monday." This cycle soon turns back into the "I've failed category b/c I can't stick with my resolution so why even bother trying?" Whey does society set themselves up for failure such as this I ask myself?

Here are a few resolutions (even just plain fitness goals) I hear all the time that I hate:

1. I'm cutting out sweets
2. I'm going to work out for an hour every day
3. I have to lose 20 pounds by such and such date
4. I need to lose weight so I can be skinny then more boys will ask me out

I could go on and on, but the reason why I hate these resolutions in particular is they are shallow and based on stupid expectations.

*1. No one can cut out sweets forever. This is impossible. You're setting yourself up for failure which in turn will lead you back to your mindset of "Whatever. I'll just eat what I want." I say allow yourself everything in moderation. It's amazing by allowing yourself treats, sweets, even sugar that you'll naturally stop craving it.
*2. Same goes for the second one. Don't put so much pressure on yourself. If you're going from not working out at all to working out everyday this is too much. Even if you're regularly working out maybe you won't always have time to get in an hour. I'd change this resolution to I'm going to be physically active in some way every day. Even if it ends up being a walk, doing push ups and sit ups during commercials, throwing in a quick workout video.
*3. While I like setting goals and working towards them I'm more for finding a healthy body weight to strive for and giving yourself a few pounds to work with. For example shoot for 150-155 pounds. Also get there in a healthy way. You can't lose 10 pounds in two weeks. Shoot for 1-2 pounds per week and if some weeks you don't drop weight you just keep working. By setting a specific goal and not reaching it by that date I've found most people more often then not just give up and then go back to their old habits.
*4. I really don't have to say much about why this is a bad goal. It's sad how often I've heard this from my female clients. If you're going to lose weight and get healthy do it for yourself not for guys. Any guy who only dates you b/c you're skinny isn't the guy you want to be with.

So there you have it a few of my thoughts. Have you set resolutions/goals like the one's I hate? If so sorry if I've offended you. These are just my thoughts and opinions based on what I've seen time and time again. Maybe reconsider how/why you're going about your resolutions and tweaking them just a bit. The real goal is making resolutions a lifestyle change and that's all I'm trying to convey. Try and honestly challenge your goal to see if it's lifestyle change worthy. If it's not figure out how to make it so it is.

Farting in the Gym Prank

I'm not usually into fart jokes, but this is hilarious. I don't know how the huge guy tricking everybody is keeping a straight face the whole time. Too funny!

Turkey and Bean Bowl of Goodness...

1 pound ground turkey
1-2 cans kidney beans
1-2 cans black beans
1 tbsp black pepper
1 tbsp cumin
1 onion chopped
8-16 oz red enchilada sauce

Grill turkey and onions until turkey is brown and onions are caramelized. Then add beans, seasonings, and sauce. I like mine thicker so I add less sauce, but add more or less depending on your preference. Serve with whole wheat tortilla chips and a sprinkle of sharp cheddar cheese and it's a yummy quick meal full of protein and low in calories. Plus did I mention it takes less than 10 minutes to make. Now that's my kind of meal. Bon appetite!

Piano Keys Staircase

Making your routine fun is definitely the key to sticking with your workouts, but this video took this idea to the next level. I guess we have to make everything we do in life a game to stay active these days.

Weight Loss Olympics

One of my favorite shows is The Biggest Loser. I've been watching it for the last three years. It's amazing to see these people change their lives and transform over a period of just a few months.

I do notice a small problem with it though...I think people get jaded and think that they can lose 10 pounds in a week and if they're not losing at this rate then what's the point in trying? I like to compare the Biggest Loser to the Olympics for losing weight. What these people are doing is amazing, incredible, and impossible to do in the real world.

I heard this season a few of the contestants say that they're only eating 1200 calories and burning at least 6000 calories everyday (men have to burn 8000 calories.) This is incredible. An average person only burns 100-150 calories running a mile. Can you imagine how many miles you'd have to run to burn this amount? Now granted since they weigh more they are burning more calories than someone who only needs to lose 5, 10, 15, 20, 30 even 50 pounds.

Something else I don't like about the show is how they restrict the contestants diet so much. I think anyone can have a treat and enjoy it as long as it's in moderation. But I guess really what they're doing is breaking these people of their addictions. Anyone who is over 300 pounds has an addiction to food. I just hope that people watching don't think that for me to lose weight I can never have a piece of chocolate cake again for the rest of my life.

Take home message: Once again don't look for the quick fix. Healthy weight loss is 1-2 pounds a week. If you only have a few pounds to lose it will come off even slower. You might only lose a half a pound in a week, but the goal is to be consistent. You have to cut calories (think junk food, processed food, eating out), move more, and make lifestyle changes that you can stick with. If you notice during the biggest loser they give little trainer tips before the commercials. These are great things you can do. Incorporate these into your life and don't expect that the only way you can get to your goal weight is if you give up your job, family, and four months of your life so you can work out for 8-10 hours every day.

Exercise???

Anybody else read this article in Time Magazine?

Well I did and let me just tell you it made me pretty angry. If you took the time to read it and you're struggling with a weight problem you'll probably think, "Yeah this is exactly how I feel."

Do not buy this crap. These are just excuses and a perfect example of how one study gets blown up to show that not exercising is good for you. I wish they would have shown the studies of people who lose weight by diet alone vs. diet and exercise and how long they keep it off. Our society is just lazy and looking for an excuse to not have to exercise.

If you really want to know how I feel I'll tell you. Stop making excuses for yourself and why you're not healthy. It's not genetics, exercise, or your metabolism. We are trying to analyze this and make it extremely difficult. News flash it's not. Stop eating so much food and get moving. I do agree that when you work out it's easy to think that you deserve a treat and to blow the calories you burned, but this is not an excuse to stop working out.

Wanting to lose weight? It's not as hard as we make it out to be. Stop trying to make it such a huge battle. Exercise period. Every day preferably. Be more active in general. Stop sitting on the couch and at the office. Eat healthy. Write down what you're eating. Increase fruits, veggies, whole grains, and cut back processed junk food. Cut back your calories. Don't indulge on everything, but still allow for treats. Make it a lifestyle change. It's not a one time thing. It's a way of life.

And stop pointing the finger at everyone else except for yourself. If it took you ten years to gain the weight it's going to take some time to get rid of it. Be patient and work hard. There is no quick fix, but it is possible.

p.s. If you're asking yourself what does Kim know about losing weight? She's never had to struggle? Correction I have. Freshman year of college I packed on weight and at my heaviest I was 175. I'm now around 140-145 so that's 30 pounds. I've done it too!

Something to think about...

I think all girls and women should see this video. We can't all look the same and fit into the perfect mold that magazines, actresses, and advertisements lead us to believe. It's nice to see people like J-Lo and Beyonce who are beautiful and not stick thin, and I loved it when Kelly Clarkson let everyone know that Shape had retouched her magazine cover. (That's a whole other post b/c Shape should be promoting healthy body image NOT cropping and editing her bottom.) We need to stop chasing after an idealistic perfect body/image/look/appearance that not even models these days can uphold.