The time to get fit is today ... not tomorrow

Do you remember a few weeks ago I talked to you about cardiovascular (cardio) training? Do you remember it is an activity that increases your heart rate for an extended period of time with the benefits of a healthier heart, reduction in your risk for diseases, an improved immune function and burning calories? Then a few weeks later I wrote about the benefits of strength training. Do you remember strength training increases muscular strength, help prevent injuries, enhances ones self image, builds larger, stronger more shaped muscles for men, while women tend to lose inches and develop a more tone or lean look, improves performance of daily activities, improves your body composition, improves your metabolic function, and improves bone health with aging. This is great information, but most of us don’t really know how to get started. I hear familiar questions like these every day in my line of work … How do I lose this weight? How do I get healthier? When should I start? What is the most important thing I can do? Why can’t I lose the weight? I hate to exercise; Can I lose weight without it? I believe, with all my heart, the first thing you need to do is make a commitment to your self. In my Biggest Loser program at the Y, I made them sign a commitment letter. It states things like … “I commit to the Biggest Loser program, my coach (that’s me), my team, the YMCA, God and myself to do my best; nothing more and nothing less. My very BEST. “I understand it is my health, my quality of life and my LIFE expectancy I am affecting. I want to change. I am willing to change. I am committed to change. It starts today.” After they read it and agree to it, then date and sign it. Step No. 1: Committing to your self. Jillian from NBC’s Biggest Loser said this the other night, “When you fail to plan, you plan to fail.” This is so very true when it comes to losing weight. If you don’t plan what you will put into your mouth on a daily basis, you will end up putting something in there you will regret and it will surely end up on your thighs or backside. If you fail to plan your weekly exercise routine, it will never get done; something or someone will always find a way to eat at the time you have to exercise. If you don’t make your health a priority you will never be as healthy as you could be. Step No. 2: Develop a plan. When do you think you should start? How many of you said Monday or tomorrow? No the answer is TODAY, RIGHT NOW. Stop reading this and go find a pen, sheet of paper and grab your calendar. Now that your back, I want you to start writing a list of activities you enjoy doing. Where can you do them at? How about around your neighbor hood, your house, or maybe it is here at the Y? Write that next to the items on your list. Let’s just say you can’t think of any you like doing. If that is the case, then write down activities you know are good for you … running, jogging, walking, biking, aerobic classes, weight training, racquetball, tennis and basketball. Step No. 3: Start right now. Now make a daily account of the time you spend in activities for each given day, Monday through Sunday. Things like what time you wake up, getting kids ready and to school, time spent at work, ball games, church night, Sunday church, time at and preparing breakfast, lunch, snacks and dinner. Now find one hour of spare time each day. I can hear some of you saying, “Rhonda, I have no spare time.” OK. Take a look at the time you get up in the morning, could you get up earlier and go to bed earlier? “No, I have to watch CSI” you might say or “the news” or “I have to answer my e-mails.” My answer to that is this, “Your priorities need to be changed.” I have a question for those of you in this situation. Do you really want to lose weight and get healthier or do you only want to lose weight if it is convenient for you? So here is your choice, TV, internet, e-mails, video games or your health. Hey, did I mention we have TVs at the Y you can watch while doing your workout? Awesome, you can do both at the same time. Seriously, if you don’t find the time to exercise, you are jeopardizing your weight loss goals, your health and your life expectancy. Think about that. Step No. 4: Find the Time Now that you have found that hour of time to make “YOU” your priority, what are you going to do? Here’s where you prioritize and commit to yourself. Write on three different days of your calendar some type of cardio activity with a minimum duration of 30 minutes. Then on three non consecutive days add in your strength training. You can do these on the same day if you want or perhaps need to due to other commitments (like kid’s ball games). For example, M-W-F cardio for 30 minutes as well as strength training for 30 minutes or M-W-F cardio and T-Th-Saturday strength train. Either way, you are getting both your cardio. On the last day of your week write free. This gives you the opportunity to do an activity you enjoy. It could be golfing, taking a walk or a swim. It doesn’t matter what it is, just something you thoroughly enjoy. I call it your treat yourself day. Your goal is to aim for 7 days a week of activity in the hopes you will fall somewhere between four and five days. Step No. 5: Prioritize, commit and aim for 7. It is your job to hold yourself accountable for those dates. Treat these dates and times as though they were appointments you have to keep or get charged for. If you don’t take the time now, it will cost you in the end. Maybe in money with more prescriptions or Doctor visits or maybe in the clothes you have to buy or maybe in something much more valuable. Step No. 6: Hold your self accountable If you are having a hard time figuring out what to do or how to get started, come in and see me. I would love to help you achieve your goals. We have great programs that help hold you accountable while encouraging healthier habits. Step No. 7: Ask for help Don’t wait to start this tomorrow, for tomorrow may never come. You can do this. I know you can. Get up and get going because today is the day the Lord has made for you. Take care and good luck.