The buzz is beginning – it is time to prepare for summer activities and a more revealing wardrobe. You’ve got 12 weeks to see some results, so let’s get started!

First, identify how you want to spend your summer. What sports or activities do you want to take part in? Maybe even a little lounging on the beach? Do you want to wear specific clothes? Knowing what you want will tell you what plan to put in place.

Second, what goals that are challenging, yet do-able, can you realistically accomplish in 12 weeks to help you enjoy your ideal summer? What is challenging, yet do-able, for you will depend on your current fitness level – how much you exercise, the intensity level of your exercise, the balance of the different exercises that you do, and the time you have available to commit to exercise.

As an example, if your picture of summer includes hiking, kayaking, and comfortably wearing shorts, your 12-week goals might include:

• “Be able to hike ABC Trail five-miles twice a month.”

• “Add six, three-minute incline intervals to my treadmill workout two times per week.”

• “Use the rowing machine at the gym once a week to add a fourth cardio session to my program and condition my upper body.”

• “Add one upper and one mid-back exercise as well as lunges to my strength training routine.”

• “Find two new abdominal exercises to change up my routine.”

Notice that these goals are behavior oriented. You have control over achieving these goals (versus, say, losing a specific amount of weight). Notice also that the goals are stated positively, rather than focusing on “what not to do or eat.” People tend to respond better and achieve greater success with positive goals.

Lastly, take your 12-week goals and break them down into weekly goals. As an example, the first week’s goals might be:

• “Add three, two-minute intervals to my treadmill workout on Monday and Thursday.”

• “On Tuesday, ask my coach/trainer for two new back exercises and two new abdominal exercises. Implement these new exercises on Wednesday and Saturday.”

• “Ask friend to hike with me at the end of the month (get a date on the calendar!), aiming for a distance of two miles.”

Take time each week to measure your progress and set the next week’s goals. Pretty soon you’ll be ready for summer!

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Happy spring! With so much wacky weather the globe over (it actually snowed here in Atascadero!), like me, you are likely eager for sunshine and longer days.

Another quality about spring that most of us look forward to is a sense of renewal. Taking advantage of this built-in motivation you can kill the proverbial “two birds with one stone” – spring cleaning. Now, before you groan and stop reading, hear me out.

A common theme with many of my clients lately is that of clutter. Too much clutter in our work and living area can unsettle us, not to mention have us wasting time finding things amidst the piles of clothes, papers, and books. To make the job easier, some clients have hired professional help; others have enlisted the help of friends or family. In the end, they feel more comfortable in their living and work space

The second “bird?” Think about all the calories you will burn doing the cleaning up and clearing out. My clients often burn several hundred in one afternoon.

Like any project, picture the end result you want. Consider the “exercise” a bonus!

To your health,

Heather Moreno
PeopleFit USA , President

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“We must be getting rain, my arthritis is acting up”. You probably know many people who have become amateur meteorologists just because of their arthritis – you may even be one of them. There are many forms of arthritis, but the kind that predicts the weather is also the most common: osteoarthritis, also known as degenerative joint disease. The pain of arthritis is caused by the wearing away of the cartilage at the end of bones, allowing the bone surfaces to rub together and cause pain and stiffness.

Arthritis pain can lead to inactivity which can in turn cause even more pain, decreased flexibility, weakness, and reduced fitness levels. Many are afraid of more pain, stiffness, and joint damage if they exercise. The truth is that exercise is very important for the management of osteoarthritis. Proper exercise can reduce joint pain and stiffness and improve flexibility, strength, and endurance. It can also help with weight management, reducing additional stress on weight-bearing joints such as the hips and knees.

There are three types of exercise that should be incorporated into a safe and effective arthritis exercise program. First, flexibility and range of motion exercises such as stretching and light motion (arm circles, for example) should be done every day to prevent stiffness and maintain function. Muscle strengthening such as using weight machines, free weights, or resistance tubing, should be done every other day to maintain joint strength and support. Aerobic exercise such as walking, biking or swimming should be done three times a week for 20 to 30 minutes. This type of exercise helps with weight management and maintaining function.

To get started, first be sure to consult your physician for clearance to exercise and specific guidelines for your condition. Working with a physical therapist or qualified personal trainer to learn proper form and technique can minimize risk of injury. Also consider water-based exercise such as aqua aerobics. Many communities have special classes and pools designed for aquatic arthritis programs. Exercising in the water helps take much of the pressure off the joints, making movement easier.

Always check with your doctor if you are having a flare up before exercising. Signs that you have done too much and it is time to back off include persistent fatigue, increased weakness, decreased range of motion, increased joint swelling, or pain that continues beyond one hour after exercise. If these symptoms continue, it is important to have your program modified by a professional.

For more information:

Arthritis Foundation
1330 West Peachtree Street, Suite 100
Atlanta, GA 30309
800-568-4045
www.arthritis.org

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I’m not sure how it happened, but snacking somehow got a bad rap, especially late-afternoon snacking. People will mention to me that they refrain from snacking, assuming I will consider they are being “good.” Maybe it happened the same way as the vilification of night time eating (eating past, say, 6pm)?

Eating when we feel hungry is appropriate at any time of day and considering the schedules of most people, many of us are bound to be hungry in the mid-afternoon. Why?

If you eat lunch somewhere between 11:30 and 1pm, it makes sense that your body will burn through the food you ate and be hungry again in three to four hours (that’s assuming you don’t over-eat at lunch). That puts you right at mid-afternoon, the 3-4pm time frame. If dinner is another one to three hours away, you will need to eat something so that you are not starving come dinner time. (When we get too hungry – ravenous – our physiological response is to over-eat.)

Most of us were never taught this, so we don’t prepare. Instead of having appropriate snacks on hand, we grab whatever is available which often means high-sugar, high-fat foods. If your snack does not include a balance of carbohydrate, fat, and protein, it can wreak havoc on your blood sugar, sending you to the vending machine for another round.

Instead of relying on whatever is available in the moment, prepare. If you know you will be in your car or at work, keep portable foods with you. Buy a small lunch-size cooler that can keep a few things cold if needed. You can find snacks in vending machines, but will need to supplement with a protein source to round it out. Try these ideas for a satiating afternoon boost:

• Whole-grain crackers with string cheese
• Tuna, canned in water, with crackers
• Fresh fruit and a hard boiled egg
• Protein (meal replacement) bars
• Veggies dipped in peanut butter
• Almond and raisin mix
• PBJ sandwich

The verdict: snacking when you are hungry is good!

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