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Every now and then I feel the need for a PSA type of post, and today is one of those days. Excuse my brashness. Over the last few years, since I entered the field (well, the schooling of the field) of exercise science, I’ve been asked hundreds of times as to what the “secret” to weight loss is. I’ve been asked hundreds of times what my “diet” consists of.
Admittedly, over the last two and a half years since I’ve been blogging I’ve rambled on about my consumption of taco bell, mountain dew, and hostess cake products….as well as the latest random diet I planned on attempting. Paleo? Check. Gluten free? Checkity check. Then there was that week where I went vegetarian because I couldn’t stand to eat a chicken after I saw the gruesome cages they are kept in. (For the record, I haven’t had milk since November of 2010 after another gruesome discovery that may or may not have been crafted by some Vegan activists…but regardless, I’m still emotionally…err… gastrointestinally scarred from that one). It’s enough to make your head spin.
Over the last…well, 29 years of my existence, I’ve heard of and seen friends doing ridiculous diets that make you wonder what jackhole came up with it, and why someone would sacrifice their health and very important vital organs for the sake of being skinny.
But lately, I’ve come to a realization myself, and I just HAVE to share it with the rest of you. I have discovered the secret to health and weight loss. I’m not going to sugar coat it either. Get out your pencils, take notes. Are you ready? The secret consists of these two magic words:
Frequently and Moderation.
Learn them. Love them. And by all means, DO NOT kid yourself about either one.
Shall I go on?
1) FREQUENTLY. That is how often you should exercise. Frequently. And frequently does not mean “yeah I go to the gym a few times a month” . Frequently does not mean a once weekly softball game or round of golf with your buddies, while you spend the rest of the week traveling between your office chair and lazy boy recliner. Frequently does not mean chasing your kids around the house. I’m sorry moms, that’s the lamest excuse for exercise ever. I have two boys, 2 and 4 years old, and let me tell you they RUN and I chase them. It lasts, at most, 10 seconds per toddler-chasing-bout. That’s not a workout. Unless you give them a 15 minute head start or have a toddler that runs 6 minute miles, it doesn’t count.
The American College of Sports Medicine recommends a MINIMUM of 30 minutes of moderate intensity cardiovascular exercise 5 times a week, as well as at least 2-3 bouts of resistance training for all large muscle groups per week. P.S…moderate intensity doesn’t mean an easy stroll on the elliptical. You don’t need to puke or pass out, but you should be breathing hard. Further, you can do it in 10 minute sessions. So don’t make excuses, make it happen.
Now let’s tie this all together. Eat healthy foods FREQUENTLY. Do not ever put yourself on a “diet”. Eat healthy foods FREQUENTLY for LIFE. Make this a habit. Just like you take a shower every morning, brush your teeth right before bed, you eat healthy foods because they keep you healthy. Same with exercise. Do not suffer through a stair climber workout because the sight of your thighs or stomach tears down your self esteem or makes you feel like lesser of a woman. No. Kick some ASS on that stair climber & make it your b*tch because you, your heart, and your health DESERVE it, and you love yourself enough to take care of your body. Make this a habit. Just like you take a shower every morning or brush your teeth right before bed, exercise because it’s just what you do.
Eat the treats and take a “lazy” day off from workouts in MODERATION. Why? Why not! Because if you make the healthy eating and exercise FREQUENT habits… the occasional cupcake or lazy Saturday morning on the couch isn’t going to hurt you.
FREQUENTLY and MODERATION. There’s your secret…….
And it only costs three easy payments of $19.95 to be donated to Team in Training for the Leukemia and Lymphoma Society. Just kidding! (But you can donate if you want….)