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The Shawnee News-Star
  • Health and fitness success tips

  • Well, how is everyone doing on obtaining their health and fitness goals for 2014? I would dare to guess if you have an established plan and are taking action, you have either obtained, or are moving closer to them each and every day.
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  • Well, how is everyone doing on obtaining their health and fitness goals for 2014? I would dare to guess if you have an established plan and are taking action, you have either obtained, or are moving closer to them each and everyday.
    No matter how well or poor you are doing right now, I want to remind you that you can make great improvements by the end of this year! Now is a great time to turn up the heat on your efforts! If you need to lose weight I challenge you to set a 90 or 120 day goal for yourself and take action on not only achieving it by years end, but also have steps in place, to keep it off forever. All you have to do is make a decision, get started, and stay consistent with your weight maitenance program.
    Weight maintenance is just like weight loss. They both fundamentally consist of eating healthy meals, hydrating yourself, taking your vitamins, exercising regularly, and making a long-term comimtment. I trully believe that progressive and permanent lifestyle changes are the key to successful weight loss and maintenance. Anyone can do this when they put their minds to it!
    You just have to find your motivation. Is it your health, your age, your children? What has motivated you in the past to be successful in this area? No matter what drives you, please make sure to also attach a long term commitment to your health and well being. Focusing on health rather than the “quick temporary fix” is a better approach in terms of long-range success, especially if you pay attention to the many ways you feel better as you drop pounds, increase flexibility, gain strength, and reduce risk factors for poor health. It’s all about giving attention to positive lifesyle changes rather than the end result. Losing even 5 to10 percent of your bodyweight can promote big health rewards like lower blood pressure, cholesterol, blood sugar levels and risk of joint problems. Additonal benefits like higher self-esteem, more energy, and less aches and pains may also be realized.
    Please remember that once you’ve started your program, you cannot stop your efforts. Weight maintenance requires daily exercise, proper nutrition, your long term commitment, and remaining aggressive. Maintaining moderately intense activities like fast walking on most days of the week for 30 to 60 minutes is a great way to keep your edge. Of course always check with your doctor before beginning any physical fitness program, and always include plenty of rest.
    I challenge you to enjoy healthy meals and snacks. Focus on quality calorie foods, such as lean proteins, fruits, vegetables, and whole grains. Keep saturated fats low, and limit sweets and alcohol. Choose a variety of all food groups throughout your day. Remember the main thing is that you choose foods that promote weight maintenance and good health more often than you choose foods that don’t.
    Page 2 of 2 - Know and avoid food traps that cause you to eat. It may be a good idea to write down what you eat, how much you eat, when you eat, how you’re feeling, and how hungry you are. Overtime you may start to see some patterns. Once you recognize these triggers, you can plan ahead and develop a strategy on how to best handle them. This could be a very powerful tool in helping you stay in control of your eating behaviors.
    Monitor your weight regularly. Weigh yourself at least once a week to find out if your efforts are working, or to detect small weight gains before they become larger.
    Be consistent. It is very important to remember that taking care of yourself must be a priority for the rest of your life. It doesn’t become less important on vacation or the weekend. And it certainly is not less important as we age, because that my friends is when we need it the most! Please remember, you may have good days or bad days when it comes to eating right and exercising, but you must never let yourself be convinced that you are completely off of your program.
    Finally create a support network of friends and family to keep you motivated. Surrrounding yourself with a personal trainer, and other people also striving to improve their health, can make a major difference in your success or failure.
    Hopefully these tips will help you stay on your program, lose the weight and keep it off forever. Achieving and staying at a healthy weight does take planning and effort, but like anything else important, is well worth your time.
    What do you say everybody, lets finish great for the remainder of 2014!
    Until next week please make it a healthy and nutritious day! To get started on healthy weight loss and nutrition products call Reggies Personal Training and Nutrition, 104 E. Main, Shawnee, (405) 613-0237, or email reggiesnutrition@hotmail.com , or check out products at www.yourhealthmatters.truewealthathome.com.

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