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Health and Fitness Blog 101

Let's Get Healthy Together

Do Your Friends Support You?

Posted by larends on December 26, 2014
Posted in Health and Fitness 

friendsDo you have friends that bring you dessert when you are trying to lose weight?  Maybe they bring you a plate of food, so you don’t have to walk down the stairs.  Your friends and family mean well.  They think they are helping you when they are actually sabotaging all of your hard work.

How do you respond when they do these helpful things?  Do you just say “Thank you”, because they are just trying to be thoughtful?  It’s hard to be angry or upset when someone does something for you and they think they are helping you.  You don’t want to tell them “no thanks”, because that would be rude.  The reality is that we sometimes use their offer to help as an excuse to give in to temptations.  It’s easier to accept the food and justify giving in to unhealthy options.

Do you struggle with temptation and find it impossible to resist when someone places food in front of you?  Maybe your family has always bonded over going out to eat or baking together.  You don’t want to give up these activities because this is a tradition or you enjoy spending this time with them, but you know it’s not helping you lose weight.

Does your spouse, friend, or roommate ask you to go out to eat on a regular basis?  You know that eating out is not as healthy as eating at home.  You bring a healthy lunch to work and coworkers ask you to go out to eat.  It’s difficult because you are trying to be healthy, but you don’t want to be rude and you enjoy their company.

What can you do?

  • Talk to your family and friends and tell them you need their help.
    • Let them know that you need their support and encouragement to avoid temptation.
    • Give them examples of things they can do to help you, like getting you some fresh fruit instead of dessert.
    • Ask them to help you avoid the dessert someone brought to work.
  • Find other activities that you can enjoy with your family instead of baking or eating out.
    • Try working out together
    • Take a walk together
    • Go shopping
    • Take up a new hobby like painting or some type of craft that you can do together.
    • Go to the local fitness center together
    • Take an exercise class together
    • Bond over new places like a museum, an amusement park, a spa, or historical places.
    • Try new activities like cross country skiing, sledding, tennis, mini golf, roller skating, or ice skating.
  • Find healthy options to replace eating out.
    • Find healthy new recipes to make together
    • Do some research of local restaurants and find those that offer healthy options.  Then stick to those restaurants.
    • Make a healthy picnic and eat it at a park or at the beach.
    • Go to a place where you can make meals ahead and freeze them (Often we just don’t feel like cooking).
    • Hire a friend to make healthy meals ahead for you.

The key is to let your friends know you need their help and support and tell them how they can help.  Then they will be more likely to help you.  If your friends or family continue to sabotage your efforts, you need to be honest with them.  They may not realize what they are doing that hinders your weight loss efforts.  If your friends still continue to tempt you, find new friends that will support you.

“Like” my health and fitness Facebook page below and you will receive more helpful tips to getting healthy. Remember your friends and family can be your greatest supporters.  They just need you to tell them how.


Image courtesy of Serge Bertasius Photography at FreeDigitalPhotos.net

Believe In Yourself

Posted by larends on December 6, 2014
Posted in Health and Fitness 

077I was watching an NFL pregame news story the other day about a 40 year old mother of 2 that became an NFL cheerleader.  It was an amazing story.  When she was talking to her family and friends about the tryouts and her dream to become a cheerleader, someone made the comment, “Well, that ship has sailed.”  Despite the lack of encouragement, she decided to try out anyway.  She also has an incurable kidney disease, which will eventually cause her to lose her kidney function.

This alone would have discouraged most people not to follow their dream, but she went for it.  She worked out for 6 months before the try outs and she looked incredible.  She made the team and proved the doubters wrong.

Part of the reason I loved this story is that I’m in my 40s and it was great to see someone that age that had a dream and made it happen.  It also inspired me because I remember reading something a few years ago that said that women over 40 shouldn’t wear bikinis.  I’ve been on a mission since then to prove them wrong.

Many of us have people in our lives that are negative and discourage us when we have a dream, want to try new things or even when we want to lose weight.  I’m lucky to have a husband, family and friends that are supportive.  It’s important to surround yourself with people that will support you.  However, when others do try to discourage you, remember that the only opinion that matters is your own.  It’s important to believe in yourself.

Motivation comes from within.  The cheerleader had a dream and that dream was powerful enough to motivate her to work hard and make it a reality.  What motivates you?  What dreams do you have?  Are your dreams worth doing whatever it takes to reach them?  You are worth it!  Believe in yourself!

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”   Thomas A. Edison

I love this quote by Thomas Edison.  He never gave up.  He knew the importance of trying one more time.  Remember, small steps lead to big results.  The following link to prevention magazine’s website gives 15 small changes that will lead to weight loss results.


I also love the simple ideas in the following blog “The Wellness Bucket” written by Mike Goncalves.  Mike is part of a Live Your Legend Creator’s Guild that I joined.  He points out how easy it is to find time in our schedule to exercise.  He gives great advice that’s easy to follow.  He talks about committing to just 5 minutes in the morning, 15 minutes at lunch and 5 minutes at night.


I try to do 5 minutes of planks in the morning to work my abs.  I can do this while I’m watching the news.  I’m not saying that I have six pack abs, but it makes me feel better about myself.  When you work your abs you form a good foundation and improve your balance.  Working your abs also helps improve your back muscles.  I’ve found that when I do some exercise in the morning (anything), I’m more likely to do more later.  Starting off your day with exercise also gets your metabolism going and helps you burn fat throughout the day.  If you can do 10 minutes in the morning and 10 minutes at night, that will add up too.  Sometimes I tell myself that I will exercise for just 10 minutes and it feels so great, that I end up doing it for longer.  Just make a commitment to start out small.

“Like” my health and fitness Facebook page below and you will receive more helpful tips to getting healthy. Remember to believe in yourself and keep moving forward.