Yet Another Reason to Reduce Sugar

I think that sugar, in it’s many forms, is one of the biggest causes of weight gain and obesity. It’s in nearly every bit of processed food you put in your mouth. Heck, take a look at the sugar content in the SALADS at fast food places; you’ll be shocked.

And now, there’s another reason why you should be cutting your intake: too much sugar may contribute to vision loss!

In a study published by The American Journal of Clinical Nutrition,  it was noted that a diet high in refined sugar has been linked to age-related macular degeneration (AMD).  This condition is known to affect the retina and affect your vision.  The study found that the higher in refined sugar your diet is, the greater the chance that you could suffer from AMD.  Conversely, the study also showed that those who ate a lot of fruits, veggies and other low-glycemic foods were found to have lower risk for AMD.

Hmmm…interesting.  Eat a lot of sugar and possibly hurt your vision, or eat healthier, protect your eyes AND lose weight.  What choice are you going to make?

10 Day Countdown to Fitness: Day 10

Welcome to Day 10 of our 10 Day Countdown to fitness!

I’m assuming that you have done the previous assignments from the first 9 days of the Countdown. If not, PLEASE go back and do them. They’re essential parts of this whole process. If you are serious about using the 10 days to jump start exercising for weight loss, you will not get the long term results you want and deserve without doing the previous assignments. If you skipped over them, or if this is the first post you’re reading in this 10 day series, you can find Day 1 here.

Congratulations for making it to the end of the 10 Day Countdown to Fitness.  I hope that you’ve followed each step as it’s been presented to you.  If you haven’t, you can go start this 10 day challenge any time.  You’ll find it most effective if you start at Step 1 and actually do all the activities recommended.

As far as Day 10…it’s a well deserved day of rest.  You absolutely need to have days off from exercising on occasion.  Personally, I exercise 6 days a week, and on Sunday I totally relax.  So today, I want you to kick back, relax, and congratulate yourself on the great effort you’ve put forth over the last 10 days.  If you’ve taken this seriously, you have turned your body into a fat burning machine.  Reduce sugar, reduce portions, reduce processed food in addition tot he exercise you’re doing and you’ll have the body and fitness level you’ve always dreamed of.

On the first day, you made a list of fitness activities that you’d like to try.  Keep this handy, and be sure to start doing things on the list. It’s important to have FUN;  too many people lose track of the fact that exercising and fitness should make us feel good and be fun.

Congratulations again on all you have accomplished.  You should be proud.

10 Day Countdown to Fitness: Day 9

Welcome to Day 9 of our 10 Day Countdown to fitness!

I’m assuming that you have done the previous assignments from the first 8 days of the Countdown. If not, PLEASE go back and do them. They’re essential parts of this whole process. If you are serious about using the 10 days to jump start exercising for weight loss, you will not get the long term results you want and deserve without doing the previous assignments. If you skipped over them, or if this is the first post you’re reading in this 10 day series, you can find Day 1 here.

For day 9, we’re going to once again use our time in front of the TV  to lose some weight and get fit!  Beginning today, I want you to start taking an exercise break while watching TV in the evening.  During the first commercial break, hit the floor and do as many push ups as you can until the show resumes.  IT DOES NOT MATTER HOW MANY YOU CAN OR CAN NOT DO! Just do the best you can, and that’s good enough.  🙂

When the next commercial break begins, stand up and do some squats.  Again, it doesn’t matter how many you can do; just do the best you can until your show resumes.

For the next commercial break, hit the floor and do crunches.  Do as many as you can during the commercial.  And again, it doesn’t matter how many you can do.  Do what you can, and be proud of the fact that you’re exercising!

Congratulations…you have just completed a full body work out.  Do this once a day, and you will quickly see and feel many changes in your body.

If you have kids, I’d suggest getting them involved in doing this with you.  It’s a great way to start building the exercise habit in them, and you will have fun as well.

See you tomorrow for the last day in our Countdown!

10 Day Countdown to Fitness: Day 8

Welcome to Day 8 of our 10 Day Countdown to fitness!

I’m assuming that you have done the previous assignments from the first 7 days of the Countdown. If not, PLEASE go back and do them. They’re essential parts of this whole process. If you are serious about using the 10 days to jump start exercising for weight loss, you will not get the long term results you want and deserve without doing the previous assignments. If you skipped over them, or if this is the first post you’re reading in this 10 day series, you can find Day 1 here.

Starting today, and continuing for at least the next 30 days, I want you to make a commitment with a friend, child, spouse, parent, work colleague, anybody you chose to go out and take a quick walk.  Do this twice a week.  It can be the same person all the time or a different person every time; it doesn’t matter who it is, just that you get out and move with someone.

This should be a fun, relaxing, and gentle stroll, NOT a full-speed-ahead-heart-pumping-sweat-dripping effort.  Take the time to enjoy it!

In addition to helping you lose weight and get fit, you’ll find that this simple activity can help build the relationships you have with people you cherish.

See you tomorrow for Day 9.

10 Day Countdown to Fitness: Day 7

Welcome to Day 7of our 10 Day Countdown to fitness!

I’m assuming that you have done the previous assignments from the first 6days of the Countdown. If not, PLEASE go back and do them. They’re essential parts of this whole process. If you are serious about using the 10 days to jump start exercising for weight loss, you will not get the long term results you want and deserve without doing the previous assignments. If you skipped over them, or if this is the first post you’re reading in this 10 day series, you can find Day 1 here.

The assignment for Day 7 of the Countdown is pretty easy. I want you to start developing the habit of using the stairs instead of the elevator or escalator whenever you have the chance. This is another great way to get in a little extra movement without actually having to work out.

And yes, chances are this won’t add a whole lot of fat burning to your day.  But remember, this whole 10 Day Countdown has a cumulative effect on you.  You have been gradually adding little things to your day that, when added up, will have the fat dripping off of you while increasing your overall fitness level.

See you tomorrow for Day 8.

10 Day Countdown to Fitness: Day 6

Welcome to  Day 6 of our 10 Day Countdown to fitness!

I’m assuming that you have done the previous assignments from the first 5 days of the Countdown. If not, PLEASE go back and do them. They’re essential parts of this whole process. If you are serious about using the 10 days to jump start exercising for weight loss, you will not get the long term results you want and deserve without doing the previous assignments. If you skipped over them, or if this is the first post you’re reading in this 10 day series, you can find Day 1 here.

Today, I want you to head to your nearest sporting goods store or  major chain mart and buy yourself a pedometer.  A pedometer is a cool little measuring device that’s used to record the number of steps taken while your walking.  They’re inexpensive; you should be able to pick one up just a couple of bucks.

Once you pick it up, start wearing it and using it to measure the number of steps you are taking every day.  It’s actually kind of exciting to track your steps, and then finding yourself taking extra little walks just to increase the number of steps!

Set a goal of 10,000 steps a day.  You’ll probably have to work up to that many steps over time, but there’s plenty of places that will help you figure out how to do it.  And it will pay off for you in pounds lost!

But for now, just start paying attention to how many steps you’re taking, and take a few extra steps when you think of it.

See you tomorrow for Day 7 of the Countdown.

10 Day Countdown to Fitness: Day 5

Welcome to Day 5 of our 10 Day Countdown to Fitness!

I’m assuming that you have done the previous assignments from the first 4 days of the Countdown. If not, PLEASE go back and do them. They’re essential parts of this whole process. If you are serious about using the 10 days to jump start exercising for weight loss, you will not get the long term results you want and deserve without doing the previous assignments. If you skipped over them, or if this is the first post you’re reading in this 10 day series, you can find Day 1 here.

Starting today, I want you to park your car at least 10 minutes away from every place you’re going.  That way, you’re going to get an extra 10 minutes of walking to your destination, and an extra 10 minutes  of walking back to your car.  Doesn’t matter where you’re headed; church, school, work, shopping, wherever.  Park 10 minutes away and enjoy a little movement.  Remember, this is in addition to the other activities you’ve started in the previous days of the Countdown.  Now, the pace of this extra little walk does NOT have to be fast.  By all means, make it a leisurely stroll for the sheer pleasure of it.

If you take the subway or the bus to get around, don’t think this doesn’t apply to you!  Just get off a few stops before your destination and start walking.   🙂

You’re going to find that these extra little movements that you’re starting to make are going to rev up your metabolism like crazy.  If you reduce sugar, reduce processed foods, reduce portion size and cover 2/3 of your plate with fruits and veggies at the same time you’re doing this Countdown,  get ready to buy smaller size clothes in a couple of weeks!

See you tomorrow for Day 6.

10 Day Countdown to Fitness: Day 4

Welcome to Day 4 of our 10 Day Countdown to Fitness!

I’m assuming that you have done the previous assignments from the first 3 days of the Countdown. If not, PLEASE go back and do them. They’re essential parts of this whole process. If you are serious about using the 10 days to jump start exercising for weight loss, you will not get the long term results you want and deserve without doing the previous assignments. If you skipped over them, or if this is the first post you’re reading in this 10 day series, you can find Day 1 here.

Starting today, I want you to ramp up the amount of activity that you are doing every day.   You have already scheduled a 30 minute block of exercise at least 3 days every week for the next month.  So the activity you start today is going to be in addition to that formal exercise period.

Tonight, when you’re home from work and sitting on the couch watching TV, I want you to stand up and march in place for 15 minutes.  By all means, continue to watch and enjoy your TV show.  Just get to moving at the same time your watching.  When you’re 15 minutes is done, go on and spend the rest of your evening doing whatever you would normally do.

Now, do this at least once every day from this time forward.  This is an easy, quick way to get your heart rate elevated and start burning some fat.  Try it, and I bet you’ll find that it doesn’t even feel like you’re exercising!

Be sure to march yourself back here tomorrow  for Day 5.  🙂

10 Day Countdown to Fitness: Day 3

Welcome to Day 3 of our 10 Day Countdown to Fitness!

I hope everyone had a safe and fun 4th of July.

I’m assuming that you have done the previous assignments from the first 2 days of the Countdown. If not, PLEASE go back and do them. They’re essential parts of this whole process. If you are serious about using the 10 days to jump start exercising for weight loss, you will not get the long term results you want and deserve without doing the previous assignments. If you skipped over them, or if this is the first post you’re reading in this 10 day series, you can find Day 1 here.

Now let’s get started on Day 3.

Grab the physical activity list your made on Day 2, and your calendar/date book. Take the very first activity on the list (which should be the easiest activity for you to perform right NOW), and schedule yourself a 30 minute block of time to perform this activity at least 3 days every week for the next 30 days.

Now, you may not be able to perform the activity you’ve selected for the 30 minute block you’ve scheduled; that’s OK. Just get moving and do the best you can do. I promise you, by the end of the first 30 days, you will be increasing the amount of time you are able to exercise, as well as experiencing an increase in energy levels, and being a few pounds lighter. 🙂

As far as when you schedule your 30 minutes…just pick the time that works best for you.  It doesn’t matter if it’s morning, evening, or your lunch hour.  Just pick the time tht you will find it easiest to stick to.
For right now, we aren’t going to worry about the elements of effective workouts, like cardio, strength training, flexibility, etc.  The whole idea is to just get moving!  I’ll be writing plenty in the weeks and months ahead to help you learn more about exercising.  But for now…simply get moving.

And don’t forget to come back tomorrow for Day 4.

10 Day Countdown to Fitness: Day 2

Welcome to Day 2 of our 10 Day Countdown to Fitness!

I’m assuming that you took the assignment from Day 1 seriously and actually did it. If not, PLEASE go back and do it. It’s an essential part of this whole process. If you are serious about using the 10 days to jump start exercising for weight loss, you will not get the long term results you want and deserve without doing the assignment for Day 1. If you skipped over it and need to go back and do it, or if this is the first post you’re reading in this 10 day series, you can find Day 1 here.

Now let’s get started on Day 2.

Grab the pen and paper you used yesterday. We’re going to make another list (can you tell that I live by lists?). I want you to write down all the fitness activities that you think you would enjoy and would like to try. Please note, I’m not asking you list the physical activities that you think you are capable of right now! I want you to write down all the things that maybe you secretly dream of trying, or that you enjoyed when you were fitter than you are now. For example, when I made my list, I wrote down things like cross country skiing, kick boxing and running a 5K race. There was NO WAY I could do that stuff when I wrote it down, but they were things that I had always wanted to do.

So don’t limit yourself; write down everything that you’d like to do. The key is to write down things that will get you excited!

Once you’re done with this, start another list. This time, I want you to write down the physical activities that you are capable of doing right now. There is no shame here! If all you can do is walk a little bit, that’s OK. Write it down. Can you do maybe a couple of push ups and a couple of squats? Fantastic! Write it down.

Now once you have both lists, I want you combine them into a new master list by starting with the activities you can do now at the top of your list and working down to the hardest exercise on your list. Your list should start with the easiest activities and progressively work in to the harder stuff.

Once you’ve done this, take a look at what you have just created. You’ve got a plan! You now have a road map to get you started exercising and leading you to the exciting activities you’ve always dreamed of doing. Pretty cool, isn’t it? Start at the top of your list, and as your fitness level improves (and it will improve fast if you’re consistent) start tackling the more intense activities.

Believe me, this works! When I started exercising, all I could do was walk to the end of the block and back. That’s how overweight and out of shape I was. By the time I hit the 6 month mark, I was learning Muay Thai kick boxing at one of the premiere mixed martial art gyms in the world. Not too bad for a guy who smoked 3 packs of cigs a day and weighed nearly 300 pounds 6 months before!

Now, I don’t say this to brag, but only to show you that this system works, regardless of how out of shape and overweight you may be right now. I promise you, if you take these simple steps your life will change.

So, grab the paper, pen and get started now. And be sure to come back tomorrow for the next step in the Countdown.