Category: Weight Loss and Exercise

Ten Fun Ways to Burn Calories This Summer

Here’s one way to sabotage a workout.

It was a beautiful day outside,  but gym members were dutifully working out inside. This was a few years ago at a gym where I worked. While faithfully working out on a stair master facing a window, one woman told me how miserable she was. All she wanted was to be outside! This woman had been convinced the only place she could get a good work out was inside the gym!

The odds of this woman sticking to her exercise routine for the long term was very slim.

This was one of many conversations that inspired me to take my training business out of the gym entirely.

Have you seen the statistics about gym membership?

You see, after years of doing private fitness coaching, I have discovered most people enjoy physical activity. However, many people do not like formal “workouts” or exercising inside. Never mind spending their precious summer vacation time indoors! I believe this is one of the main reasons only 20% of a gym’s membership use the facility 2 times or more per week!

If you are part of the 80%, you may want to consider canceling that charitable donation and choosing something new.

It’s totally normal to have days when you feel like “blowing off” physical activity. But you’re in trouble if it’s because your routine makes you absolutely miserable.

This is why walking is still the most popular form of exercise for many people. Things like enjoying the scenery, having a destination, walking your pet, or talking to a friend make it pleasurable. Over the years I’ve noticed that  my clients who exercise outside of the gym stick to it long term.

Are you one of the 20% that frequents the gym regularly but would like to enjoy the nicer weather? Summer is a great time to do some cross training and mix it up a bit. Check to see if your gym offers outdoor activities. Or, try something from the list below and work it into your weekly routine. Your body will have to work harder to adapt to the new activity.

Schools out! Include the kids!

Are you finding yourself missing work outs because the kids are out of school? Chances are your kids want to be out playing this summer! This does not have to sabotage your fitness goals! Outdoor exercise will allow you to enjoy some summer fun as a family without gaining weight! Who knows? You may discover something you want to add to your routine long term!

Here are ten ways to have fun, get that Vitamin D, and burn off the calories! 

  • Body Surfing for 30 minutes (102 calories)
  • Leisure Bike Riding for 30 minutes (136 calories)
  • Leisure swimming for 30 minutes (205 calories)
  • Water skiing for 30 minutes (205 calories)
  • Moderate Lap Swimming for 30 minutes (239 calories)
  • Kayaking for one hour (341 calories)
  • Hiking or brisk walking for one hour (409 calories)
  • Playing tennis one hour (477 calories)
  • Playing beach Volleyball one hour (545 calories)
  • Mountain Biking one hour (580 calories)

These calorie counts are based on a 150 pound adult. For your own personal numbers you can use a calorie tracker like loseit.

No matter what you decide to do for exercise this summer, make sure to include a balance of fun, relaxation, excitement, and weight management!

Have a fun summer activity you’d like to share? Please leave a comment below and I’ll list how many calories it burns. I love hearing from you!

Blessings!

Jennifer

 

 

 

 

 

 

 

Can Convenience Make Us Fat?

America is blessed with so many conveniences! Unfortunately, it has also increased our obesity rate! Fortunately you don’t have to be a casualty.

Your great-great grandmother would laugh!

She’d wipe the sweat off her brow and let out a belly laugh. “A what? A gym?” Especially after coming in from milking the cows, weeding the garden, churning the butter and doing the family laundry by the river.

It hasn’t been until recently (about the 1950’s) that Americans have faced a need for formal exercise. With automation came less lifestyle activity. About the same time more processed “fast” foods entered the scene. Convenience crept in — and it is here to stay!

It’s no mystery when you stop and calculate how automation has caused us to burn less calories and consume more of them.

Today, it is possible to stay home for 30 days straight and never leave the house. You can have your food delivered, your trash picked up, your movies delivered, your mail picked up, and even have your dog walked!

Hang on Jennifer. Do you want me to live like the Amish?

Now please don’t get me wrong. I like my washing machine, dishwasher, and my automobile. Since I live on an island, I really like that I can have some of my favorite retailers deliver to my front door. These conveniences free up my time for other priorities.

For busy people, outsourcing some of the less physical everyday tasks will actually assist you with your health and weight loss goals. It will free up your time to plan healthy low-cal meals, exercise more, and even rest.

Here are some everyday tasks that can help you lose weight:

  • Park in the back of the lot.
  • Walk downtown for an errand.
  • Take the stairs.
  • Walk your kids to school.
  • Walk the dog.
  • Walk to the mailbox.
  • Go shopping.
  • Do careful meal planning and cooking.

You can exercise during leisure time as well!

  • Turn off the screen and go for a walk.
  • Walk to your local video store for a movie. (Multi-task by bringing the dog.)
  • Walk to your local restaurant.
  • Plan outdoor activities for your off time.
  • Meet a friend for a walk and then have coffee or lunch.
  • Walk on the beach.
  • Go hiking and have a picnic for a date.
  • Plan vacations that offer physical activities.

Last Tuesday, a close friend of mine was in town. She wanted to walk across the Golden Gate Bridge and sight see. We walked a little over three miles and had so much fun. It was a beautiful day. After, we went to Sausalito for lunch.

It would have been so much easier to stop in the car, take a few photos, and drive on to Sausalito. I’m so glad that we made the extra effort to walk across it. We combined our exercise with our leisure time. We had fun and met our daily exercise goal all at the same time.

There’s no getting around it — we have to plan to lose weight!

Modern convenience has permanently created an environment that requires us to pay more attention to calories burned versus calories consumed. In order to lose and/or maintain our weight for the years to come, healthy eating and regular exercise must be incorporated into our daily lives.

Whether you prefer to “disguise” exercise in your every day activities or like to do formal workouts, it will require some thought and planning. Check this out for tips on how to lose weight living your life.

Convenience can open the door for a “last minute” mindset. Use your calendar to schedule exercise and healthy meals into your day. If you’d like suggestions on how to do that, I offer you nine meal planning tips that lead to weight loss. Don’t worry. They’re perfect for busy people, and even save you money!

Please leave a comment below and let me know if you have any questions or if there is anything you are struggling with. Or, if you have a success story you would like to share! I love hearing from you!

Blessings!

Jennifer

 

Tips for Your Summer Weight Loss Plan

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Summer has arrived! This means vacations and lots of outdoor festivities!

Summer is also the easiest time of year to lose weight. An abundance of daylight, outdoor activities, and fresh fruits and vegetables all contribute to easy weight loss.

But don’t get caught in these traps!

1) The snack trap!  With summer barbecues come lots of chips, dips, & appetizers. Did you know that a serving of chips is usually between 9 and 16 chips; and that a serving of dip is usually two tablespoons? Go ahead and taste, but step away from the table to have a conversation.

Avoid sitting down in front of these yummy temptations! This can lead to mindless eating and lots of unwanted calories.

2)  Use this strategy at vacation buffets. Cruises and hotels offer wonderful buffets. However, when I have a choice between ordering from the menu or the buffet I will usually pick the menu. This helps me avoid overeating.

If the buffet is all you have to choose from, or you really want to try the food, then keep portion sizes in mind. Remember you will be eating lunch and dinner! You may not want to spend all of the calories at breakfast. If breakfast is your favorite meal and you want to splurge, then consider a salad for lunch.

3) Watch for hidden calories!  Summer is the time for blended drinks with lots of fresh fruit. These can be loaded with calories. Treat tropical drinks as a dessert if weight loss is the goal.

The same goes for the whipped drinks at the coffee shop! A Starbucks Frappucino can be anywhere from 290-490 calories!

4)  Don’t let the heat stop you!  Hot weather can cause us to slow down a bit. Your body is telling you to pay attention to the heat.

Exercise outdoors in the early morning or evening when in a hot climate. Or exercise in an air conditioned environment. Many hotels and cruises offer morning classes for this reason.

5) Make sure to hydrate! Watch your water intake even if you are spending the day by the pool. Water wipes the perspiration off of your body, yet your body continues to perspire in the pool. If you get dehydrated, heat stroke can occur.

If you’re not sure how to tell when you are dehydrated, you can refer to one of my recent articles on How Water Helps You Lose Weight.

Play a little for weight loss!

Think about outdoor activities that you and your family enjoy. Then, incorporate physical activity into your summer plans.

For example, I love to sit on the beach all day long! It’s so peaceful and I leave totally restored. To counter the sitting, we go for a walk and play in the surf with our dogs. Carrying all of the gear down to the beach is a pretty good warm-up!

There are so many ways to burn calories while having fun! Try Frisbee, Flag Football, swimming, boating, and body surfing. It doesn’t have to be formal. If it seems like a chore, pick something else!

Most of all have fun!  Make sure you rest, play, laugh, and relax!

What’s your favorite summer activity? I’d love to hear what you have to share!

Blessings to you and yours!

Jennifer