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Hot again!

Wednesday, July 28th, 2010

Well, here it is, the hot weather and many of us have not taken off the extra pounds that crept up on our thighs and bellies during the winter.  We thought we had plenty of time and actually we did, but we put it off and now here it is…summer clothes season. 

People, this should not have happened in the first place.  Why put yourself through summer after summer of worry about being self conscious in “less than winter covering” when this should be maintained all year around?

Do you think this is easy for me????  I am 5’2 inches tall.  I do not have a lot of body to take in extra calories so therefore it accumulates quite fast on me!  As yes, I yell “unfair”!  I love to eat and have quite the healthy appetite.  My little friend who is smaller than me eats like a little bird and seems quite satisfied.  I would love to have an appetite like a bird, but I follow more after a horse.   Dear people, keeping a regular schedule of exercise and healthful, portion controlled eating is strict discipline for me.   And, it has paid off.  I feel good most everyday, my skin and hair is still in tack, I THINK I think pretty clear (?) and I still fit into my clothes in the summer. 

Anything worth having takes hard work, sacrifice and discipline.  Many of you are disciplined in your work, or taking care of your family and home and yet you fail when it comes to taking care of yourself.  If you do not take care of yourself, it will become more difficult to take care of the things that matter so much to you.  You become worn out, grumpy, and simply do not have the energy to accomplish your goals or attend to the needs of your loved ones.  Women often feel guilty taking time for their selves to exercise.  They feel it takes away from giving to their families.  This is foolishness!  Our families certainly aren’t thinking “Oh, I won’t watch anymore TV. Since it takes away from my relationship with mother!”

So, here’s the plan…make a plan.   Example of a plan….

#1. Put a 1 week goal at the top of the page.  Example:  lose 1 pound in one week.

#2.  Write out the strategy you will take to accomplish that 1 pound loss.

#3.  Map out Monday through Sunday, and check off each day you successfully stuck to your plan.

#4.   At the end of the week, write in “goal accomplish” because with just a slight change, I’m sure you will drop 1 pound in a week.

Now make a new goal for the next week, check your weaknesses and strengths and continue going forward.

 

Laurie Souza offering in home personal@ or group training

Contact info:  Lauriesimplyfit.com   370-8228

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Summer time is here!

Thursday, July 22nd, 2010

Well, here it is, the hot weather and many of us have not taken off the extra pounds that crept up on our thighs and bellies during the winter.  We thought we had plenty of time and actually we did, but we put it off and now here it is…summer clothes season. 

People, this should not have happened in the first place.  Why put yourself through summer after summer of worry about being self conscious in “less than winter covering” when this should be maintained all year around?

Do you think this is easy for me????  I am 5’2 inches tall.  I do not have a lot of body to take in extra calories so therefore it accumulates quite fast on me!  As yes, I yell “unfair”!  I love to eat and have quite the healthy appetite.  My little friend who is smaller than me eats like a little bird and seems quite satisfied.  I would love to have an appetite like a bird, but I follow more after a horse.   Dear people, keeping a regular schedule of exercise and healthful, portion controlled eating is strict discipline for me.   And, it has paid off.  I feel good most everyday, my skin and hair is still in tack, I THINK I think pretty clear (?) and I still fit into my clothes in the summer. 

Anything worth having takes hard work, sacrifice and discipline.  Many of you are disciplined in your work, or taking care of your family and home and yet you fail when it comes to taking care of yourself.  If you do not take care of yourself, it will become more difficult to take care of the things that matter so much to you.  You become worn out, grumpy, and simply do not have the energy to accomplish your goals or attend to the needs of your loved ones.  Women often feel guilty taking time for their selves to exercise.  They feel it takes away from giving to their families.  This is foolishness!  Our families certainly aren’t thinking “Oh, I won’t watch anymore TV. Since it takes away from my relationship with mother!”

So, here’s the plan…make a plan.   Example of a plan….

#1. Put a 1 week goal at the top of the page.  Example:  lose 1 pound in one week.

#2.  Write out the strategy you will take to accomplish that 1 pound loss.

#3.  Map out Monday through Sunday, and check off each day you successfully stuck to your plan.

#4.   At the end of the week, write in “goal accomplish” because with just a slight change, I’m sure you will drop 1 pound in a week.

Now make a new goal for the next week, check your weaknesses and strengths and continue going forward.

 

Laurie Souza offering in home personal@ or group training

Lauriesimplyfit.com

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LACK OF TIME!

Thursday, July 1st, 2010

It seems that “lack of time” is one of the major problems that we all seem to have. That lack of time goes right into your exercise program. (I hate calling it a program. It is a way of life.) Just like you (hopefully) brush your teeth and hair, you need to exercise the muscles of your body. If you do not, your muscles get weak and small. They are literally shrinking under your skin! Then your skin gets all flabby cuz there’s nothing in there filling it out anymore! Your muscles respond to the stimulation that they are put under. For example, if you’re a big person, your legs should be pretty strong cuz they are carrying around a lot of weight. Your legs will be stronger than a person’s legs that weight ½ as much as you. However, the person that weighs half as much might be in much better shape and healthier and probably can out run you!

Since I know you want your muscles strong and not getting smaller and weaker making your skin hang all around, you have to make time for yourself just like you do for anything else. If you exercise totally at home, you can learned to multi-task. For example, I used to have a spin bike at home. While I was on my bike, I took care of some of my real estate work. I was on the phone A LOT. I could take care of my phone calls with my clients while getting my biking done at the same time. I also have a lot of studying that I do, which again, I did while I was on my bike. When watering, I set my timer to 20 minutes, get off, change the water, then start again. You can interrupt your exercise as long as you discipline yourself to get back to it right away and get that heart rate up. This also applied to my weight lifting. When I had educational things like tapes I needed to listen to or watch, I did that at the same time I was lifting. I also have done my weights while on the phone. If little children are a problem, train them that this is your time and they are not to interrupt. Or, they could join you with their own little kid weights which is a very good idea since it teaches them to keep their body in shape at a young age.

Just some ideas that can help you if you say you do not have time to exercise. Remember, where there is a will, there is a way. Never give up.

Laurie Souza

Offering in home personal training 370-8228

Lauriesimplyfit.com

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WATCH THE HEAT!!!!

Tuesday, June 22nd, 2010

WATCH THE HEAT!!!

 

A week ago Sunday, my husband and I started out at 10: am on our bikes.  We were trying to get some miles in since we are going to do the upcoming Century ride in Tahoe.  As soon as we got out on the street, you could feel the heat on our backs.  Our goal was to put in 60 miles that day.  Well, we did not make it.  As far as I can remember, I have never had to stop and I did about 2 miles from our house.  I have a pretty strong will, so it was weird that I actually had to stop.  He continued homeward to get the truck and come back to get me.  Just before he got home, he also had to stop twice which is unlike him.  We both had become dehydrated even though we had water bottles on us.  I had never felt dehydrated like that and started to become nauseous on our ride.  It was the first day of a real hot day.  When we finally got home, we crashed on the couch and were zombies.  He and I are in good shape.  However we were not used to the heat and it got us.   

So, what would we have done differently?  Started early in the morning, for one thing.  And, not make our goal 60 miles when we are just starting off!  By the way, we only made 40 miles that day.  And to some of you, 40 miles does not sound like a lot, but we are riding hills.  Also, I have a tendency not to drink water when we are riding even though I carry it.  When I rested by the side of the road, I drank my water and it was hot and gross!  But, within 20 minutes I could have finished my ride. 

We have been on our bikes twice since that horrible ride, and we have done just fine.  We have pretty much adjusted to the heat, but we are riding now in the early evening, about 6: pm.  There is the option of exercising indoors, but since I got my bike I cannot touch the treadmill. 

So, just remember.  Even though you may not be thirsty, you ought to be drinking up the water especially is you are exercising outside.  I “pre-drink” since I hate taking water jugs with me and drinking when I ride.  (But then you may run into the problem of finding a bathroom in the middle of your exercise!)

Laurie J. Souza…offering in home personal fitness training

Lauriesimplyfit.com….370-8228

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weather worries

Wednesday, May 26th, 2010

Golly!  This rainy weather seems to go on and on.  Not that I am complaining, (at least I convince myself I’m not) but this rain has hung on.  The lake will surley be full this year, but I was just getting back into outdoor cycling.  And being outside has made it pretty impossible for me to do my work- outs inside.  I’ve been ruined.

 Last week we were on our honeymoon (Yes, I got hitched!) and we loaded up our bikes and headed south on the coast for a whole week of bicycling…well, at least that was our intentions.  But it rained!  My husband Joe was determined to beat the weather so we kept going farther and farther South.  At one time he mentioned San Diego!  Oh well, I don’t care.  I love to ride anyway, especially along the coast line.  By Tuesday the rain finally stopped and WE finally stopped and stayed in Santa Barbara the rest of our trip.  I had never been there.  It is a beautiful town on the coast.  We were able to ride one day which was about 42 miles.  He said the 42 miles were worth 2 days of riding….hmmmm.  Guess I’m a fanatic.  I was hoping for more.

And then for some strange reason, I thought when we returned home, the weather would be done with the rain and be bright and sunny!  Where in the world did I come up with that idea?

So, what to do.  I guess if this continues much longer I will have to put on my gym clothes and hit the treadmill. (Uggg!)  Or maybe be patient and wait it out?  Next week IS June.  At this time last year I was totally tan wearing sleeveless summer dresses!    

Oh look!  As I finish this article the sun just peaked out behind the clouds and shined into my window!  Oh, but now it is getting shadowy again.  Guess I better dig up my shoes.

Laurie Souza

Offering in home personal training

Lauriesimplyfit.com

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20 fat loss tips (part 3)

Wednesday, May 12th, 2010

Article continued 20 fat loss tips

15.  Keep track….of what you eat; what you drink; quantity and exercise.  If you got to write it down, you are more apt to stay on track.

16.  Be prepared for a rough ride.  Stresses piling up?  The comfort of French fries calling to you?  Stressful moments can easily trigger a return to bad habits, especially within the first 6 to 12 months of successful weight loss.  You need strategy!  Take a walk, work in the garden, call a friend.  ANYTHING which does not involve eating.  Remember!  You are trying to break bad habits.

17.  Stay positive.  After weeks of progress your weight has slowly crept up one or two pounds.  Don’t worry; simply make a few small adjustments.  Skip dessert, pass on that second glass of wine, and walk a couple of extra blocks. 

18.  Stay consistent.  Weekends are for relaxing, but it does not bean you can let yourself go.  Remain good eating habits every day of the week. 

19.  Realize your goals now.  Sometimes people will say that as soon as they lose weight, they will start doing this or that.  Do the things you want to do now.

And finally…

20.  It is going to get easier.  The longer you keep the weight off, the longer it will stay off and the easier it will be.  You will have replaced life’s bad habits with new and healthy good habits. 

Ok, that was 20 fat loss tips taken from a pamphlet I had saved.  Now I am sure you out there have your fat loss and exercise tips that keeps you on track.  E-mail me your ideas at simpleefit@yahoo.com or you can check out my website and post your ideas there.  I shall gather them all together and do this again!

Laurie Jones

Offering in home personal fitness training

Lauriesimplyfit.com

 

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MAKING IT WORK (PART ONE)

Wednesday, April 21st, 2010

So, (you ask) how do I make this work, getting back into shape and eating healthier than I have been doing?  I am so busy, how do I find the time?  Time and time again I have started, done well for a short amount of time, and before you know it, I’m sucked back into the same old habits saying “What happened THIS time???” 

This last year I think I can relate more than anytime else in my life.  I have found myself missing workouts like I have never done before.  Always something.  I make plans to do my work out and then the phone rings and I have to run to the office.  Or, personal stuff.  Unexpected stuff always popping in that I have to deal with immediately, like hitting a coyote with my car and dealing with insurance and car repairs.  So the answer for me that I came up with is a “make it work” plan no matter what.  (There are two issues at hand here.  Exercise and eating.  This article will deal with exercise and will continue through the next weeks and talk about food. )

As for exercise, now I think out my day a day ahead and take one day at a time.  Instead of thinking like I used to “I will work out Monday thru Friday”, I now think “I will work out no less than 4 times this week”.  My days and times of day for my workout are no longer set in stone.  I do it when I can.  There also is now no time limit and this is what I mean.  In our mindsets, if our workouts usually are 1 hour and we do not have an hour that day, we will simply give in and not do it on the grounds of “there’s not enough time”.  Change the way you think and take that ½ hour and do your workout.  Make it simple.  If you usually go to the gym and run the treadmill, forget the travel time to the gym.  Throw your shoes on and do it in your neighborhood.  I have been going to the gym in my street clothes for the last couple of months doing my weight training.  Because it is only weight training and not cardio, I do not work up a hard sweat and since I am not getting all sweaty, I can return to work when I am finished.  If I would have to change into my gym clothes, I would never do it.  It was taking too much time.  So at this time, this is what is working for me. 

Article to be continued

Laurie Jones

Lauriesimplyfit.com

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LAZZZZYYYYYNESSS!!

Thursday, April 8th, 2010

I was reading a fitness article the other day.  In the article, there were parts that I did not agree with, but then again there were parts that I did.  (Who really cares if I agree with them anyway?  Everyone has the right to think their thoughts and voice their opinions, right?)  Anyway, the article was saying that doing regular type work, like mopping the floor, vacuuming, polishing the furniture is enough work to get your heart rate up and to lose weight. (!?) Yes, I guess polishing the furniture will get your heart rate up, if you have a ton of furniture to polish and you are trying to beat a marathon polishing time!   

Every woman, or man out there, who does regular chores, because of modern technology, knows for sure that it is certainly not enough to keep us in shape and to take pounds off of us.  However, one thing that I did agree with the article is that if we did do more of this common work ourselves, it would make a difference.  For example, having remote controls for EVERYTHING in the house.  Or, how about clapping your hands to turn on the lights? A maid if you do not work 40 hours a day?  A gardener if you can do the work yourself?  Car washes?  Mules or golf carts to pick up your mail?  In the quest to make life easier, we have become lazy and fat.  

By doing some of these chores ourselves also helps the way we feel about ourselves, our accomplishments.  I wanted to mow the lawn a few weeks ago, but it was a pull cord and I have never been able to start anything with a pull cord.  I tried, and, as I HAD ALREADY THOUGHT IN MY MIND (thing about that) I could not get it started.  I called someone for help, at which they replied “You’re a fitness instructor and you can’t start that lawn mower?”  I hung up on the person with determination that I would get that thing started!  I clamped the handle down, put a giant rock behind the wheel, and pulled that cord with both hands 4 times…and it started!  I laughed the whole way mowing the lawn; I was so pleased with myself. 

Determination and a strong will…you can do just about anything!

 

Laurie Jones

Offering in home personal fitness training

Questions or comments: lauriesimplyfit.com

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COUPLES WORKOUTS

Thursday, April 1st, 2010

Have you ever tried a couple’s workout?

 

Some time ago, I wrote an article based around the scenario of a young woman who has had a child and she has trouble losing her weight.  She does not like that she is out of shape and has become angry with herself and is convinced that her man is no longer interested in her.  She’s grumpy, so he’s grumpy.  There is a better way for the both of you.  Instead of being grumpy at each other, start getting in shape together!  Doing an active sport together is fun and it can bring the both of you closer.  Most of you have jobs.  You come home from work and most likely start more work at home.  Let it go, and go play together.  Now, what to do?  Your plan is to get fit together, so it has got to be something physical enough to bring up your heart rate.  You want to come up with something that the both of you will enjoy.  There is bike riding with the right warm gear, walking, Racquetball, tennis, basketball, you know, sports like stuff.  There is also the gym.  Weight lifting together is very enjoyable.  You can challenge each other and push each other harder towards your goals.  Doing cardio together is also fun.  You can sit next to each other and talk and play games on the equipment to challenge each other.   You can become very close doing active things together, and when one of you becomes lazy and just does not feel like working out, the other one can be the encourager.   

You can help each other with changing the way you eat.  Now, this is a complaint that I hear from the ladies.  They say that their guys are not backing them.  For example, he gets the munchies late at night and wants to go get a burger.  He wants her company, so she goes.  She smells the food and naturally, she becomes hungry and eats a bunch of fries!  Or, he is sitting around watching TV. and wants her to make him up a batch of brownies.  She may say “no” but now the brownies are on her mind.  She can’t get them off of her mind, and her mouth starts to water.  That’s it!  She’s in the kitchen baking, then eating, then gets mad at herself for blowing it, and then mad at him for suggesting it!  You can support each other in this area by doing it hand in hand.  For a reward, you can give yourselves a day off together, and go to dinner. and lunch…and breakfast!

You are joined together as a couple.  Get in shape as a couple.  It is fun and it SHOULD bring the both of you closer.  (remember, I said should!)

 

Laurie Jones offering in home personal training

Lauriesimplyfit.com

 

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FITNESS FUN!

Thursday, March 11th, 2010

Keeping fit can be fun!  Just be a little more creative.  Changing your routine is very important so boredom does not set in.  One night I felt like going for a little run but did not want to get into the car and drive to the gym.  All I wanted to do was put my shoes on and go.  The only objective to my GO RIGHT NOW run, well, at least in some peoples’ eyes (like my mother) was that it was a little dark…just a little.  I live in a safe enough neighborhood.  The only danger that I can foresee is the deer coming out and chasing me!  So, I went for a little night time jog.  It did get darker, and there are no street lights where I live.  Just nice homes with porch lights on and some had those awesome soft light torches around their homes…which I became more thankful as the darkness became darker. 

Oh well, it was an adventure.  Adventures keep us feeling alive.  It was so beautiful outside.  The stars and the lighting on the lake.  The aroma of people cooking dinner and wood burning stoves was so nice.  I was a little worried however with possible ruts and holes in the road that I could not see.  Sometimes I did feel like I was kind of lost which added to the adventure!  It got so dark I had to run up to the street sign to see what street I was on! Then there was a concerned man who drove up in his truck and asked me if I was really out jogging or was I in trouble.  (All dressed in black, I probably looked suspicious!)  I told him I was just out for a run which made him bolt thinking I was a wacko! (Thank you anyway, nice man, whoever you are).

Anyway, all this to say that fitness can definitely be fun and adventurous!  Change up your routine and think outside of the box and exercise with adventure in mind!

 

Laurie Jones offering in home personal fitness training

Lauriesimplyfit.com

530-370-8228

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