Q: I am trying to re-start my exercise program, but I'm having a hard time getting motivated after a 3-month lull. Any tips would be helpful.
A: The key is to modify your workouts, rather than canceling them all together because you feel pressured or overwhelmed by unrealistic goals. Keep in mind that after 3 weeks of inactivity, aerobic capacity declines, so you will have less energy and endurance.
A good starting point is 15-30 minutes of moderately intense exercise every other day. Use your day off as a recovery day, and pay attention to how you feel. If you are fatigued or sore, cut back on intensity or time. Once you've regained a comfortable level, maintain it for a few weeks before gradually ramping up.
Most importantly, FIND THE TIME. To make time for exercise, mark it in your daily planner and treat it like any other appointment. Studies show an 80% success rate for exercise programs that are done first thing in the morning. So wake up a bit earlier and get it done! Then the day can unfold as it may, and you will already have checked off your daily exercise. That leaves time later in the day, if time allows, to go for a nice stroll or bike ride in the park after work - added exercise with the benefits of relaxation and possibly time with a friend or family member.
HAVE FUN! Choose activities that you enjoy. Being active does not mean sweating it out at the gym if this does not excite you. Try hiking, biking, dancing or coaching your kids' soccer teams.
Most barriers to exercise are within your control. So look at your planner right now, and make an appointment to keep your health and fitness on track.
Clients are always asking about natural sweeteners, so I have decided to keep this information posted for continual reference. Each sweetener listed is a replacement for 1 cup of sugar.
| Honey or Agave Nectar | 1/2 cup - reduce liquid in recipe by 1/4 cup |
| Maple Syrup | 1/2 cup - reduce liquid in recipe by 1/4 cup |
| Rice Syrup | 1 cup - reduce liquid in recipe by 1/4 cup |
| Molasses | 1/2 cup - reduce liquid in recipe by 1/4 cup |
| Fruit Juice Concentrate | 1 cup - reduce liquid in recipe by 1/3 cup |
| Cane Juice Crystals | 1 cup |
| Crystalline Fructose | 1/2 cup |
| Stevia | 1 tsp. w/ 1 cup water - reduce liquid by 1 cup |
