As you might guess from my lack of presence on this block, summer is a very busy time, and I know this is true for just about everyone (and you’re all nodding, “yes, my kids over-run my schedule too!”), so my “theme” for the week is all about making “healthy choices in a snap.”
It is super easy to slack off during the summer. C’mon, you know what I mean…the pool is more enticing than a trip to the gym, the longer days (often filled with kid-focused activities, which, less face it, suck the life right out of even the most energetic mom, and if you are like me and work from home, it is difficult to get any work done, much less a “work-out.”) Enter moi – also known as your kick in the butt.
You CAN still fit healthy activities and healthy foods into your busy days, it just takes a little more creativity.
Try these tips:
1. Include the kids. Outdoor games, family walks and bike rides,
2. Include your pet. Your dog needs a daily walk, right? Follow these tips for exercising outdoors with your dog.
3. Carve out small bits of time for exercise. You can accomplish a lot in just 10 minutes – seriously, you can!
4. Travel with fitness in mind. With a little planning, there isn’t any reason you can’t exercise while vacationing. I know, you might not want to, but it can be done.
5. Can’t get to the gym? Work out at home. Follow these tips for stocking your home gym with all of the basics.
Easy Peasy Recipes for summer
Stir Fried Chicken Tenders from Eating Well
Old-fashioned Spaghetti & Meatballs from Eating Well
The EatingWell Taco
Ravioli w/ Apples and Walnuts from Real Simple
Roasted Pork w/ Brussel Sprouts and Apricots
There, that should get you started. And also remember that you don’t have to take the “all or nothing” approach. Set out to do something that serves as exercise, and try to make healthy food choices – save the strict nutrition regimen and long, tough workouts for the fall when you have a bit more time for you! Summer is meant to be enjoyed, so go – enjoy.
“Hello Diane,
The biggest key to my success has got to be the high degree of accountability I’ve placed upon myself. When I finally decided that it was time to lose weight and get fit, I told everyone I knew.”
Regards, Murali
This recent comment really got me thinking…when only you know what your goals are, then the failure to achieve them falls completely on you, and if you tell no one, then does it even really count?
The study of human behavior as it relates to health choices has been studied to the N-th degree. Still, scientists and scholars don’t completely understand what enables one person to succeed at changing his/her health behavior and another to fall short, but many experts do agree that the role of “social support” is crucial to lasting health behavior change. In other words, don’t go it alone!
Without your cheerleaders, you will be less likely to succeed, plain and simple. The larger your support-network, the better. Your support group will keep you up when you feel down (and not to be negative, but there will be times when you will feel like giving up), they will remind you of your goal(s); hopefully will tell you that you can succeed; and will build up your self-esteem. Don’t include people in your support group who can’t fulfill these needs (and you know who these people are)!
When you’ve decided on your goal(s) for the year, tell your family, friends, neighbors, spouses and whoever will listen what your plans are and ask them to help support you along the way. You may even want to give them a copy of your written goals and ask them to check in with you regularly for a progress report. While this might seem a little scary (there is no going back once you’ve handed your list of goals to someone else), remember that a support system will help propel you forward rather than hold you back.
The support you receive could take many forms. Here is one example:
Problem: Your goal is to take a walk everyday, but the temptation to procrastinate because other items on your “to do” list, such as cleaning the house, seem more important.
Solution: Delegate. Perhaps hiring a sitter to watch the kids for an hour, or trading babysitting with a neighbor are other possible solutions. Get creative here – if your changes are to be lasting ones, there will be many obstacles to work around. Developing the confidence that you can navigate obstacles will go a long way toward improving your odds of success.
Your situation will be unique, so invest some time thinking through various obstacles you foresee, and make a list.
Now, having done that, how can you enlist the help of your support network to overcome these obstacles?
Do you have an obstacle that you were able to surmount, thanks to the help of your support network? Please share…I’d love to hear about it.
If you happen to be lucky enough to live in a city with plenty of dog-friendly green space and bike/running paths, then you probably know how convenient, (and fun) it is to be able to combine your workout with your pet’s. After all, dogs need exercise too!
Before you hook the leash on Fido and head out the door, here are some tips to make both of your workouts safe and effective.
1. Make sure the park you are planning to jog in with your pet allows dogs. Though it seems criminal, some don’t.
2. Obtain a permit for you dog that proves you have a dog license and that your dog has had a rabies vaccination, communicable disease exam, and other vaccinations within the past year. Your dog must also be wearing a tag.
3. If your dog is less than obedient, consider taking him to obedience training before running with him in the park. Runners and cyclists who don’t have pets will thank you (nothing is worse than being chased by a dog who has pulled free from his leash, trust me.)
4. Hydration, hydration, hydration. A good rule of thumb to follow: If you are hot, your pet is hot; if you are sweating, your pet is panting; if you are thirsty…give your dog a drink of water too. Offer your dog drinks of water before, during, and after her workout.
5. During the colder months, most dogs enjoy the temperatures, even if you have on four layers of dry-wick, a hat, gloves, and two pairs of socks. However, you know your pet best. If she has little fur, is small, and tends to avoid the cold, be sure to put a sweater on her and pay attention to how she is reacting to the exercise. If she gets cold, call it a day and try again when the weather warms up. Dogs can get frostbite, just like humans.
6. Just like humans, dogs need to gradually increase their exercise, especially if they’ve been cooped up all winter or are typically inactive. Begin with short walks and runs, gradually increasing the time spent exercising. Begin with 10 to 15-minute increments, and work up your dog’s stamina gradually from there.
7. Bring your baggies. Most public parks require owners to clean up after their pets. Enough said.
8. Riding on a bike while allowing your dog to run alongside you is dangerous, yet I’ve witnessed this activity countless times. It is quite easy for a dog’s leash to become entangled around the bike, which could result in a nasty fall for you. Best to leave the cycling for your solo endeavors, and take Fido for a walk or jog instead.
9. The smaller the dog, the less suitable for strenuous exercise they are. For these short-legged breads, short walks do the trick. If your pet is, ahem, older, take into consideration that he may not have the stamina he once used to.
10. When the summer months become hot and humid, it may be wise to switch the activity to swimming (yes, there are pools that allow dogs to swim with you). Just as humans suffer from respiratory problems during these problematic months, so too do dogs. Also, the pavement can become very hot under the mid-day sun, putting your pet at risk of burning his feet. Try running in the grass, which will be cooler to the touch. The smaller the dog, the less suitable for strenuous exercise they are. For these short-legged breads, short walks do the trick. If your pet is, ahem, older, take into consideration that he may not have the stamina he once used to.
When the summer months become hot and humid, it may be wise to switch the activity to swimming (yes, there are pools that allow dogs to swim with you). Just as humans suffer from respiratory problems during these problematic months, so too do dogs. Also, the pavement can become very hot in the summer months, putting your pet at risk of burning his feet. Try running in the grass, which will be cooler to the touch.
Runners World has more great advice for dog lovers!
