Category Physical

Are you in desperate need of inspiration? Need some butt-kicking to leverage yourself out the door for your daily exercise?

Honey, here it is…right here, right now.

Perhaps you’re sick of the nagging feeling of disappointment because today, like yesterday, you didn’t make the time to exercise.

“Heck, it was just too darn cold (hot / sunny / rainy) to exercise”, you claimed as you watched another episode of Something Crap on telly.

Maybe you couldn’t find your sports bra? Or was it the perennial, “Well, I’m just too knackered to exercise today”?

I know all the excuses, sweetheart. I’m human too : )

Whatever your excuse, isn’t it time to quit being an excuse junkie and start getting results?

You’re ready, aren’t you?

Here are my favourite one-liners. Read them and use them as the antidote to skipping your workout, whatever that is for you.

For me, it’s running. Maybe pounding the pavement isn’t your ‘thing’. I get that. Your thing might be walking, gardening, cross-fit, Zumba. Whatever it is….just get a thing, get out there and get your heart pumping.)

Some of these will be familiar, others not. Regardless, they WILL get you moving. And that’s the whole point.

NO MORE EXCUSES

The point of this post plea is to inspire you. To DO something right now. Do NOT read this and continue sitting where you are. Procrastinating….

…INSTEAD TAKE ACTION.

NOW!!!

Inspired love etc, Avril

PS: If you’re STILL sitting there searching for inspiration…..here’s a love note especially for you. A tough love note, really.

Darlin’, quit complaining about how tired or busy you are. You’ve simply GOT to move your body every day if you want to feel fabulous and lose weight. Your body was designed to move.

We ALL face obstacles…”too much to do, too little time”….It’s how you deal with these obstacles defines how happy you are and the shape your body is in.

Did you catch that?

Let me say it again.

We ALL face hurdles. How you deal with these trip hazards defines who you are, how you feel, and the shape you’re body’s in.

Period.

End of love note.

Go on, bust-a-move chicas!

With love, Avril

You’d be surprised how often I get asked some version of this question.

“Do I really need to drink eight glasses a day?”

“Does tea or coffee count towards my eight glasses?”

“If eight’s good, is 9, 10, 11 even better?”

A quick search on google provides a lot of conflicting information, so it’s little wonder people are confused.

There’s no argument that water is beneficial for your health and weight loss…not to mention necessary for life.

But just how much should I drink?

The only accurate answer to this question is…

…well, it depends.

Really, I’m not passing the buck. It’s true.

You’ve got to listen to what your body tells you.

The golden rule is this: if you’re thirsty, drink. If you’re not, don’t.

Yes, it really is that simple. Quit making it more complicated than it needs to be.

Eight glasses a day?

Convention wisdom holds a one size fits all approach. It’s the eight-glasses-a-day mantra.

It’s a theory, but it is only that. In practice, there is no-one other than your good self who can decide how many glasses is right for you.

If you’re wondering, the eight-glasses theory comes from some studies done in the 1940s when it was decided that a healthy daily allowance for water was roughly 1 ml per calorie consumed. Given a 2000 calorie diet was also advocated, that worked out to 2 litres a day, or roughly eight glasses.

If you think about it though, there’s a bunch of reasons why you should hold a caveat around the conventional wisdom.

Here’s the thing. The amount of fluid each of us requires varies depending on …. the amount you exercise, the daily temperature, and what you eat, just to name a few. For example, if you’re eating lots of vegetables and fruit (think melons) you’re already getting a lot of water from your foods.

So, there is NO magic number for which to aim. Just listen to your body.

Here’s the three biggest water myths out there.

1. It’s got be water!

Much of the health and fitness community seem to believe that the eight-glasses rule excludes drinks like coffee, tea or beer.

There’s this idea that since these are diuretics, they actually increase your requirement for ‘pure’ water.

Not so.

I reckon coffee, tea and alcoholic beverages can be counted as part of your water intake because alcohol and caffeine only become significantly diuretic in very large amounts.

2. If you’re thirsty it’s too late!

Possibly, the most laughable myth of all is this theory that says, “If you’re thirsty then you’re too late”.

What a joke!

It sounds to me like something a marketing director of a water bottling company would spout. Enough said.

3. Bottled water’s best!

Yeah right. Avoid bottled water if you can. Sure there’s a time and a place – when you’re in the car or after a training session – but avoid it if you can. This includes the new breed of ‘vitamin’ waters.

ALL bottled waters are terrible for the environment and are no better for you than tap water (despite what the marketing department claim on the label).

If you really don’t trust your tap water, just add a filter. Job done.

I hope that’s helped clear up any confusion surrounding your fluid consumption.

If in doubt remember the very simple rule of thumb: drink when you’re thirsty and when you’re not, don’t.

So, what are your thoughts on fluid intake? Do you have any more questions around water? Ask away, no question is too silly : )

Love etc, Avril

Exercise… and I say this sadly because I too have my lazy moments …. is a strictly Do-It-Yourself business.

If the idea of running, lifting weights or heaving against the row machine just isn’t your thing, you’re in good company.

A lot of good folk just aren’t that into exercise.

And that’s OK.

Because here’s some wonderful news…

According to recent research you can STILL find your thinner sparkle, lose weight and look absolutely fabulous – WITHOUT strenuous exercise.

Researcher, Dr James Hill has discovered that the average daily number of steps taken by women is about 5,000 steps.

Intriguingly, his study shows that overweight women take 2,000 fewer steps per day than their happy-weight sisters.

Think about that for a moment.

Only 2,000 steps separates those who are overweight from their happy-weight counterparts.

Like to know the distance of 2,000 steps? Four. City. Blocks.

Four city blocks stand between you and your happy weight.

Incredible.

Just so we’re clear.

Hill isn’t talking about extreme exercise here. He’s not talking about pavement-pounding, iron-pumping or sweat-inducing exercise….he’s talking about walking.

Good ole-fashioned, move-your-butt, one-foot-in-front-of-the- other: WALKING.

Last week, you learned just how easy it is to disturb your body’s innate balance through overeating.

Well, today you’re seeing how you can restore that balance, through lacing-up and stepping-out.

Simple steps.

Four city blocks. I mean, come ooooon!!!

So…. go get yourself a pedometer (step counter) from a sports shop (they’re about $10). From the moment you wake up, attach it to your belt and find out how many steps you currently take in a typical day.

Aim to increase the number of steps by 2,000 a week until you hit a comfortably, maintainable target. Hill’s study suggests 10,000 steps per day is a good ball park figure.

The beauty of walking is its accessibility. I’m guessing there’s a pavement (‘sidewalk’ for my Americans readers) outside your house?

Yup? Go get your-good-self acquainted with it.

Walking’s safe, simple and you’ll soon get good at it. You can fit walking around your lifestyle. Anytime, anywhere.

No excuses.

You don’t need a gym membership. No specialist Lycra kit required.

Listen up: my purpose isn’t to discourage you from gym-ing it. If you adore your spin classes or you love lifting iron…hats off to you chica, keep it up.

This missive is for the non-exercisers amongst you. You know who you are….

I realise there are exercise experts out there who argue that “you must exercise with continuous motion for one-hour to get fitness results”.

And maybe that’s true. If you’re training for a marathon.

All I know is that whether it comes to food, exercise of almost anything else, I’ve had to find my own rhythms and honour them.

I’ve learned if I tell myself, “I MUST achieve my 10,000 steps in one workout,” I’ll find all sorts of inventive ways to avoid getting out the door. I’ll overwhelm myself. And do nothing.

But I’ve discovered that if I take a bunch of 15-minute walks throughout the day, it feels good. And by nightfall, I’ve achieved my 10,000 steps.

Job’s a good ‘un.

I’ve also learned to keep it simple. In my book, even one five-minute walk is vastly better than no walk at all.

Well, isn’t it?

So no, you don’t need to start a formal exercise program … (unless you want to feel more confident, be less moody and feel better in yourself)….but you DO need to move your body.

Do it whenever you get the chance. Yes, that too will burn calories ; )

Take the stairs instead of the lift. Walk your dog. Park your car a block from your office and walk the difference. Disembark the train a stop early and take a stroll. Leave the car in the garage and walk the school run.

Move.

Dance.

Play.

Have fun. You only have one body. It was designed to move. Enjoy it.

In the comments below, I’d love to hear YOUR best tips for getting your steps up and keeping yourself motivated around exercise.

As always, a huge thank you for your time and for reading. If you found this information useful, please share it with your friends on Twitter and Facebook.

One foot after the other. Step it out, lay dees : )

Love etc, Avril

Are you looking for a magic elixir – perhaps a detox formula or some celebrity-endorsed pills – which will somehow magically melt your weight away?

It’s a nice, optimistic idea, isn’t it?

And how very splendid…if only it worked.

We know it doesn’t though, don’t we ladies.

It simply cannot.

Because…

You. Cannot. Subtract. By. Addition.

Read that again.

It’s worth getting your beautiful head around.

You cannot SUBTRACT something (as in, your weight), by ADDING something (pills, detox pills or ‘slimming foods’) to your daily intake.

Add more to your daily intake, and the total on the scale will increase. So says infant school maths.

Sure, detox formulas and appetite suppressants will certainly not add to your weight (so in that respect they are ‘slimming’ foods), but NOTHING you add to your diet will help you subtract weight.

Good. I’m pleased we’re clear on that.

Now, let’s pause a moment.

Breathe.

Inhale.

Exhale.

Good work.

I know I’ve just said, “There’s no such thing as a magic elixir for weight loss ….”

Well, actually there is. Or at least, it’s the closest thing I’ve come across.

Today I read a study which backs up my assumption with hard evidence.

Research presented at the American Chemical Society in Boston demonstrated that increased water consumption is an effective weight loss strategy.

It’s not just folklore ; )

This study found that obese dieters who drank two glasses of water before each meal lost 5 pounds more than the group of dieters who didn’t increase their water intake.

And a year later, the water-drinkers had also kept more of the weight off.

So there you go ladies, two glasses of water before each meal.

Need More Reasons To Drink Up?

If you’re one of these ya-can-lead-em-to-water-but-ya-can’t-make-em-drink types and you need even more proof of water’s weight loss efficacy, the next bit is especially for you.

You probably already know that your body comprises roughly 75% water. Did you know that very often when we feel hungry, we’re actually just thirsty?

According to Dr Batmanghelidj, author of the ground-breaking book Your Body’s Many Cries for Water, many of the aches and pains that we experience on a daily basis, including hunger, are actually the preliminary effects of dehydration.

And since it’s virtually impossible to tell the difference between this ‘thirst signal’ and authentic hunger, the best thing to do is drink water before you sit down to eat.

If you’re not hungry afterwards, you’ll know that “hunger signal” was thirst – and no matter how much food you ate, it would never quite feel like it ‘hit the spot’.

And if you’re still hungry after your water, then dig in.

Cheers ladies, and c’mon in … the water’s lovely : )

Love etc, Avril