Healthful Bites

Happy Valentine’s Day! I hope you’re all able to enjoy some quality time with loved ones and a few bites of dark chocolate. :)

Last Wednesday, 8 p.m. rolled around and I hadn’t done anything about the 3.5 miles on my training plan for the day and was feeling a little less-than-motivated. I was a bit tight from the run the day before, but had a restorative yoga session in the books the next day if I knocked this treadmill session out (score one for a motivating, well-organized training plan!). So I threw on the workout clothes waiting for me on the couch—another smart tip to make it simpler to get your workout done—and walked down to the gym.

Determined to spice up the miles, I plotted my course of action during my quarter-mile warm-up. My run the day before had been a steady pace and the plan called for a run/walk, so I opted to start with slower and longer running intervals and coaxed myself into slightly faster running intervals by making them shorter.

It’s such a cliche, but about ten minutes in, I had shaken out any of the previous day’s tightness and was feeling great and ready for a challenge. So instead of sticking to 7.2 for the final interval, I cranked up the pace ever-so-slightly with each tenth of a mile until reaching the finish line. Besides shaking up my routing, this plan made the time fly…which is exactly why you should give it a try!

Adjust the speed to warm-up, recover and cooldown at a pace that feels best for you. Start your running intervals at a medium intensity for you and work up to a medium-hard intensity by the final running segment.

What tricks do you have to encourage yourself to exercise on days when you are busy or “just don’t feel like it?” 

Quote to consider this week:

“Ask yourself: ‘Can I give more?’ The answer is usually: ‘Yes.’” —Paul Tergat, Kenyan professional marathoner

Can You Can Cravings?

Your brain may be the most powerful tool you have to fight temptation. Recently, a review of past craving-related research was published in the journal Current Directions in Psychological Science. 

Some people create mental pictures of the foods they crave when they desire it. These fantasies are sometimes strong enough to interfere with regularly scheduled brain tasks! While study participants were bombarded with chocolate scents, their ability to perform math problems slowed compared to those who had non-food objects nearby.

So can the opposite be true: if your brain is busy, will it distract you from cravings? Distractions involving smell and sight do decrease desire, but sound-related distractions have no effect. Apparently, this can be used in real life by downloading a “visual noise display” on your smart phone, iPod, etc. Or in more “traditional” methods, you may be able to ease cravings by watching and listening to a sporting event on TV or going to a movie. A stroll with your music player can also help: grab some tunes and enjoy the scenery!

And, of course, if you have a craving, it is perfectly normal to allow yourself a treat now and again (especially if you can control portions). But if you’ve indulged recently and would rather not do so again right now or have trouble keeping treat portions in check, some of these tips may be useful for you!

Do you ever struggle with cravings? If so, how do you deal with them?

 (Image from 3 Steps ADD)

 

A Soft Push in the Active Direction

Social support has been scientifically proven many times to be a useful tool in the wellness world. The latest finding? A phone call inquiring about your physical activity from a friend, personal trainer or even an automated voice can increase your exercise amounts.

Considering that currently less than half (48 percent) of all Americans meet the government recommendations for physical activity (30 minutes or more most days), simple phone calls could greatly improve health. While many claim that physical activity alone does not usually lead to weight loss, exercise is essential to heart health.

Stanford researchers found that emails or short calls from other humans make individuals about 78 percent more physically active over the course of a week than their non-supported peers—even after just bimonthly or monthly contact. And the weekly activity levels for participants receiving computerized contact nearly doubled!

The communication involved discussing the amount of activity the participant performed in the past week. Later in the call or email correspondence, the participant was congratulated for their accrued activity and asked how they may possibly incorporate even more activity in the next week. Perhaps explaining this out loud forced the exercisers to consciously consider and commit to a plan? 

One important factor: the tone of the communication. The researchers focused on encouragement rather than criticism. So try to stay positive when talking to friends or family members about their exercise plans—you may be able to subtly push them in the active direction!

The researchers noted that after just eight weeks, the new higher activity levels may become a great new habit. Besides just vocal support, many people hit the road (or treadmill or gym class) more consistently when they meet a buddy or group there. 

Do you like working out with others, or are you a solo sweater? Have you found anything that works to make you stick to your exercise plans? If so, please share in the comments!

My trick: act as if exercise is non-negotiable. If you’re not ill and it is a day you have scheduled to exercise, it’s an appointment like any other! I’ve also found that working out in the morning is better for me if I can swing it.

  (Image from Everyday People Cartoons)
 

Water cooler conversation starter: This one goes out to my pal Zach who will be shining at the “Sex and the City 2” premiere in NYC on Monday! There is actually a workout class inspired by the movie being offered at Extreme Fitness, a Canadian gym. “High Heel Boot Camp” is divided into four sections—one each for all the Carries, Mirandas, Samanthas and Charlottes out there. Promotional materials say the class will leave you feeling empowered, strong and ready to shop (?) and you’ll be awarded with SATC swag as you leave the class. 

Are you inspired by celebrities to be fit or do you find more motivation to be healthy by the in shape “average” person on the street?