Tracie Smith Beyak

Last week I started a series aimed at making three key permanent lifestyle changes in 2012. The homework was to create your weekly overview including the times you ate and what you ate as well as when, what and how long your bouts of physical activity were. You were then to reflect, critique and make three observations about your current lifestyle.

What were your three observations? A few readers sent me their findings and I have included them in a quick list. Key observations: not eating breakfast, too few activity sessions, too much sugar, no idea what to do for workouts and need help developing a healthy diet.

All too often I hear all of these comments. Personal trainers are around for solving exactly these types of dilemma’s. We can help you formulate an activity program that is enjoyable for you and guide you towards a tasty and healthy nutritional lifestyle.

This week we will tackle physical activity and next week nutrition. Hopefully, by the end of next week you will have an overview that has been positively tweaked for success!

Physical activity

What must be accomplished? Daily activity for an adult 30 -60 minutes in your target heart rate zone [55-90% max HR, 220-age = max HR]. Up to two days can include regular functional tasks that are active such as laundry, cleaning, gardening and housework. Try to group tasks together so that the overall time period can last for at least 30 minutes.

When selecting the types of exercise for the other days it is best if the activities are one’s that you enjoy and that they are reasonably convenient. The trickier they are to complete the less likely it is that you can sustain them. Do you enjoy solitary exercise, group or team activities? Again, make this observation and design your program to suit your likes.

If you are a group person consider activities such as dance classes, hockey, soccer, badminton, basketball and volleyball. If you like solo activities look to running, cycling, dance or yoga. Search back to your childhood to recall things that you love but haven’t done in ages and you will be surprised what you think of.

You don’t need a gym membership to get some good professional advice. Google, grab the phone book or ask a friend to recommend a personal trainer who can design a program for you to do at home. The bare essentials to cover being core strength, posture and flexibility. Muscular training is a priority for all and should be focused on at least twice a week.

Don’t just settle for any trainer. Verify that they are certified, insured and can give you at least three references that give stellar feedback. A good trainer should educate, motivate and get results. No exceptions. Alternatively, there are many DVD’s, on-line video’s and library resources that can be accessed too.

Your homework is to fill that weekly overview with activities. If unsure then get guidance from a professional. Make sure you have all the basic equipment ready too. Good shoes, workout gear, towel and water bottle.

Checkout this list of activities for ideas and the approximate amount of calories that each one can burn.

Next week we will finish off the series with a nutritional blitz. Down with sugar, fat and processed foods and celebrating fresh, organic and balanced eating.

Feel free to email your overview for quick feedback or to send me a question at tracie@bodynow4mums.com. Keep the momentum going and commit to performing your daily exercises.

Until next week,

Tracie