In last month's issue, we started planning for the holidays, identifying what happened in prior years to throw you off your fitness program so that this year you could be prepared. Did you do your "homework?" Do you have a sense of what you need to do differently this season?

The biggest obstacle my clients encounter is the temptation to put their good fitness habits on hold during the holidays, or any hectic time in their lives. The key is to avoid all-or-nothing thoughts and to consciously choose to keep "in" your program. Beware of the temptation and be flexible in your approach:

• " It's too difficult to exercise when the kids are home for winter break – I'll get back to my program right after they go back to school."

If you put exercise off until life is back to "normal" – the kids are back in school – you risk putting it off for a lot longer than you intend. Look at the specific period of time that your typical exercise routine will be disrupted and modify accordingly. You can cut down on your number of sessions and/or decrease the duration of your sessions.

• "I'm so stressed during the holidays that I lose weight by not eating, so it's okay if I don't exercise."

Your health and sanity are much more important than a few pounds – exercise is not all about weight loss. Exercise will help reduce stress, so modify your program and fit it in. You'll be much better prepared to handle all of life's challenges if you keep on track with your program.

• "The holidays only come once a year. It's okay if I indulge a little more than usual. I'll start fresh in the New Year."

I encourage you to enjoy your favorite holiday foods. That doesn't mean a change in eating habits. The same rules apply: eat when you are hungry and stop when you are satisfied. Overeating is what causes problems – anytime of year.

Though this time of year tempts us to put fitness habits on hold and let New Year's resolutions make up for it in January, keeping "in" your program will help you to handle the stress of the holidays more easily, leaving you feeling healthier, happier, and more energetic. Can you imagine a holiday season like that? Me too!

Return to top

With Thanksgiving approaching, we naturally turn our thoughts to gratitude. Good health makes it to the top of most gratitude lists, but for some people the thanksgiving is greater than most – recovery from an illness or injury.

Over the years, my experience in the fitness profession (and, admittedly, my own tendencies) shows me that it frequently takes a lack of health – even something as simple as the common cold – to appreciate our health. Not only that, but most people I talk to tend to focus on a litany of complaints about their bodies.

We always strive to improve our bodies – that's part of the journey. Focusing on the negative, though, does not, in most cases, motivate us to improve. Rather, complaints turn into bad feelings and excuses to not exercise or take care of ourselves.

To your health,

Heather Moreno
PeopleFit USA , President

Return to top

Maybe you have several exercise videos, some tubing, even a few free weights and a stability ball. It's amazing all that you can do with these few items.

But are you getting a bit bored with these old standbys, or maybe reached a plateau with your results? You'll be happy to know you can add to your "home gym" with items that are relatively inexpensive and take up almost no room compared to bulky treadmills, stationary bikes, and the like.

These three pieces of equipment will add a new component to your workouts and challenge your body in new ways, reaping better results.

1. Balance Disc – These inflatable "discs" come in various sizes and can be used for squats, abdominal crunches, and a variety of balance/stability exercises. Prices range from $30-$50.


2. BOSU ball – This is a stability ball with a flat bottom. Just about any exercise done on the ground can be done on a BOSU, making it more challenging. It helps to improve balance and core (deep muscles of the back and abdominals) strength. It is priced at around $120.


3. Slideboard – It's low impact, offers a lateral (side-to-side) workout (an important crosstraining component), and can really get your heart rate going. Best of all, it rolls up or slips right under a bed. Most models range from $200-$300.

Consider an instructional video or some form of coaching to walk you through using these new items so that you are properly trained. Go slowly, gradually building up your abilities – soon you'll be making the most of your new equipment, and seeing great results!

Return to top

A common dilemma is how to eat healthy when eating out. It's easy to control factors such as fat, cholesterol, fiber, sodium, and, of course, portion sizes, when you eat at home, but how can you keep good eating habits at restaurants?

In today's environment of health conscious consumers, many restaurants have healthy or "lite" choices on their menus. Without such options, consider the menu as is and be aware of those items higher in fat and calories, such as fried foods and sauces. Consider asking for salad dressing and other high-fat condiments on the side so that you control how much you eat.

One technique I like to use with salad dressing is this: I dip my fork tines into the dressing before taking a bite. This way I get a taste of dressing in each bite and I find that I use only about one-third of the dressing I'm served. A BIG calorie savings without any loss of eating pleasure.

As large portion sizes are prevalent at many eateries, assess how hungry you are and how much food you are realistically able to eat, before you start eating. Literally make a fist with both of your hands, put them together (the size of your stomach is about that of two fists), and compare them to the amount of food on your plate to determine how much you will eat. Some of my clients find it helpful to physically separate the amount of food on their plate and ask for a to-go box up front for what they know they will be taking home.

In the quest for restaurants that offer healthy options, the September 2004 issue of IDEA Fitness Journal reported that the work has been done for us! Child magazine looked at over 125 restaurants – each menu was reviewed by five nutrition experts – to determine which ones offered the healthiest choices. Here were their top picks:

1. Legal Sea Foods
2. Mimi's Café
3. Red Lobster
4. The Melting Pot
5. The Old Spaghetti Factory
6. Benihana
7. Ruby Tuesday
8. Chili's Bar & Grill
9. Elephant Bar Restaurant
10. (tie) Bertucci's
(tie) Chevy's Fresh Mex

I'm encouraged by the variety of restaurants (from seafood to pasta to Mexican) and that most of these restaurants I've heard of! See any that you like? Bon appetite!

Return to top

Dear Susan,

I work out in the mornings and doing so keeps me energized all morning long. But by mid-afternoon I am ready for a nap! Do you have any ideas to help pick my energy up besides caffeine or another workout?

Sincerely,
Alice G. of Thousand Oaks

Dear Alice,

I think a lot of us suffer from mid-day slumps, but the right snack can keep you energized even after a long day. Pick a snack that is approximately 250 calories and combines protein and carbohydrates. Here are just a few examples of yummy snacks to wake you up:

• Low-fat popcorn mixed with dried fruit and nuts
• Pretzels or pita triangles dipped in hummus
• A bowl of high-fiber cereal with low-fat or fat-free milk
• Peanut butter on a banana
• Tuna on whole wheat crackers

About The Author: Susan Johnson is the founder of Susan's Healthy Gourmet, which provides fresh, nutritionally balanced, and calorie-controlled meals that are individually prepared and packaged to order. To learn more you can call 1.888.396.3257 (EZ-MEALS) or visit them on the Web at www.susanshealthygourmet.com (be sure to mention Heather Moreno & PeopleFit USA when you call).
You can also register for Susan's the popular online
monthly newsletter, Susan's Healthy Lifestyle, at http://www.susanshealthygourmet.com/newsletter/default.asp

Return to top