You're Sentenced to a Lifetime of Diet + Exercise

Photo credit: Wonderfullifee

Today, we welcome Kym of Live Love Laugh Lift, who has spent the past ten months dedicated to getting in shape and figuring out what works best for her to do so. She's popping in at OffCultured to share her tips and tricks that have helped her make long-lasting changes.

 

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I used to think of exercise as punishment. Punishment for eating "bad" food and punishment for laziness. My idea about this "healthy lifestyle" was doing an exercise you hate and eating food you despise, not to mention very little of it. I often thought, "I love food too much! I could never do this!!!" Needless to say, I never succeeded with this kind of mindset. I always started out determined to make it through the torturous exercise and dreadful diet plan but would very soon after become "too busy" or "too stressed out" to continue. Things have changed since then and I can happily say that I love my new lifestyle and it's not torturous at all!

 

Here's what has helped me stay on track:

 

1) Find an exercise you love - Hate running? Hate that aerobics class you keep dragging yourself to? Don't do it! You're bound to quit sooner or later. Try out different things and see what it is you enjoy doing. Before I realized that what I actually love is lifting weights, I tried running, aerobics, cardio kickboxing, yoga, bootcamp, you name it... I've tried it!

 

2) Eat whole foods - If you're like me, you love junk food and desserts. Dieting doesn't mean you can never have a slice of cake again or never have your grandmother's deep fried chicken at the next family gathering. Clean up 90% of your diet with whole foods, lots of fruits, lots of vegetables and the other 10%, go ahead and have a treat! "Clean" eating doesn't have to be boring!

 

 

3) Keep yourself accountable - Tell your friends, tell your family, tell your Facebook fam if that's what will help you! Read my latest post for more on this: How to Stay Accountable To Your Health + Fitness Goals

 

4) Think long term - Don't go through the cycle of losing a few lbs for the summer only to gain back double of what you lost come winter time. Fitness is not a summer thing or a 2-months-before-your-wedding thing, it's a lifestyle!

 

In summary, drop the excuses, find an exercise you enjoy, be conscious of what you're eating, and stay committed. You won't regret it!

 

P.S - I just started a Facebook page, I would love to keep in touch with you there! [facebook.com/kymbantan]
 

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You can also follow Kym on Twitter @KymBantan

Healthy and Fit Week: Fit Picks!

We are on a constant mission around here to keep strong, healthy, and fit. We have a take no prisoners attitude in the fight against feeling sluggish, weak, and outright lame. So we introduce to you in no particular order our top ten weapons that help us keep up the battle. Tell us what you like to use and do to keep focused and maintain your health and fitness goals because we'd love to hear from you!

1. Sports Bras They keep your boobs happy and this is an important thing because they don't like flailing around during a workout regardless of how big or small they are; besides, it hurts. Plus, a properly fitted sports bra can help reduce strain on your back and neck. -C

2. Medicine Balls If you ever need a break from the hand weights, medicine balls are the way to go. Reminiscent of kick balls from the playground (please don't kick these, though, you might regret it), they're great for weight training with a little more of a challenge. Exercising with a partner? Grab a medicine ball and check out these suggestions from LiveStrong for two-person workouts. -B

3. Neoprene Free Weights I like neoprene ones because they are cushiony so they are gentle on my hands and they come in pretty colors. (Pretty colors are always important) With other weights sometimes I get calluses but not with neoprene ones! -C

4. Water It took a long time for me to enjoy drinking water which is something I personally found to be a strange quirk. However, when you're thirsty, especially after a hard workout, nothing quenches it quite like water. My new motto for drinking water is "Water or Die!" and surprisingly it's enough to help me get down a few more ounces. -C

5. Spinach When it comes to leafy veggies, the greener the better. No wonder Popeye was such a huge fan! Spinach is a low-calorie food that can be used in a multitude of ways: salad, omelets, muffins, smoothies, and more! It's also an excellent source of iron. Because spinach can be high on pesticides, eat it organic if possible. -B

6. Running Shoes Self-explanatory, really. Unless you're doing yoga or another workout that doesn't require shoes, you may want to grab a pair to prevent an easily avoidable injury. Trust me. Been there, done that. -B

7. Bananas Potassium rich foods like bananas help prevent cramps so they are a necessity for me since I get them quite easily if I'm not careful. Potatoes and raisins have twice as much potassium per serving than bananas so they can be good options too, but a banana is easier to grab plus it has less sugar and carbohydrates. I usually try to have one after an especially hard work out. -C

8. Energy Bar Technically, they're best eaten before or during exercise for an energy boost, especially for high endurance workouts. However, don't feel like that's the only time performance energy bars can be consumed. With a variety of flavors, including chocolate peanut butter, apple cinnamon, and wild berry; they're awesome for refueling after an intense workout, too! -B

9. Epsom Salt When your muscles ache and the soreness and tiredness won't go away a soak in an epsom salt bath is the prescription. When I ran track, did gymnastics, and danced on the regular I counted on these baths to help soothe my tender muscles and it worked every time. The salt helps reduce inflammation and can help improve circulation plus so much more. Read about all its benefits here at the Epsom Salt Council. Yes, there is one. There's a council for everything. -C

10. Yoga Mats Yoga mats aren't just for yoga! (Or nap time!) They help with stability during workouts, which is extremely beneficial when you need to focus more on keeping your muscles tight and engaged, and less on keeping yourself from sliding and falling over. Yoga mats also prevent rug burn while working out on carpet. It happens. -B

Healthy and Fit Week: Clear Your Mind

Woman Bathing, Andy Lloyd

When I start to get an unwieldy amount of stress coming my way there are a few tell tale signs that happen in case I wasn't already excruciatingly aware of my heightened cortisol levels. The first sign for minor stress is my eyebrows start itching-- weird I know, but usually it's fleeting. It's when the stress worsens that my eyes will start twitching in a sort of evil WWE wrestling tag team fashion which is very annoying and only adds to my anxiety. When it's really bad I'll start having nightmares and trouble sleeping and will have a feeling like I'm floating through a dull haze. Usually this happens when I'm having trouble accepting a situation for what it is, especially when I feel like I have no control over it.Whether it's good or bad stress my mind will race a thousand miles a second with thought after thought popping in and dashing out like little whac-a-moles. It becomes hard to focus and suddenly even the little things seem overwhelming and impossible. 

So when the proverbial poo begins to hit the fan or I'm overwhelmed with a barrage of "million dollar ideas" I hit the spa...well, sort of. Really I turn on the heating fan in my postage stamp of a bathroom and pour about half a bottle of bubble bath into a tub that's slightly too short for my height then indulge in a nice hour long warm bath. Sometimes I'll read a book or some old magazines. Sometimes I sing. Sometimes I just play in the bubbles with my rubber ducky (yes I have one. I'm grown, I do what I want.) The object is to chill out and clear my head. That way I when I towel off and lotion up I can attack my problem(s) with a fresh perspective and newly restored calmness.

 ...a few of my favorites that help make relaxation time at home a little bit better...

Champney's products can be found at Target stores in the U.S. All other products shown here can be found at each brand's website: Bath and Body Works | Lush | Dove

We've all read how horrible it is to be in a constant state of stress and that it can lead to severe weight gain/loss, sleeplessness, heart attacks, hormonal imbalances, hair loss, and a host of other health horrors but this doesn't have to be. Find your stress free zone whether it be in the bath like me, a walk on a quiet street, hitting it hardcore at the gym, or gabbing it up with your best friend over dinner. It doesn't have to cost a lot of money (which can add to your stress) and it doesn't have to be scheduled in advanced. Just remember to keep the remedy a healthy positive one and if you feel that nothing you do gives you relief please, please call a professional (doctor, teacher, therapist, counselor, pastor, priest, rabbi, imam, etc...) who can help you. There is no reason to go through life playing whac-a-mole when you don't want to.

Through the 30-Day Shredder

Last summer, I did Jillian Michaels' 30 Day Shred, needing a jump start in my workout routine. I'd been going to the gym and doing my own thing for a while, but hit a wall and started feeling discouraged. I wasn't sure about workout DVDs, despite the days of my youth spent doing the exercises on my mom's Taebo and aerobics VHS tapes. Essentially the same thing, right? Back then I was just bored. This hesitation stemmed from knowing I wasn't just playing around anymore. I wanted actual results.

 



Military press with leg extension

Jillian Michaels' 30 Day Shred is a month-long workout system with three levels of three circuits--Strength, Cardio, Abs. It's heavy on squats, lunges, and jumping (plyometrics); so if you've got bad knees, modify the exercises so you don't hurt yourself. The first time I did it, I had been more worried about my ankles, but by the end was surprised to find my knees needed a break!

 

You will sweat, you will be uncomfortable, you might even feel like a loser--I could have sworn my balance was a lot better until I almost tipped over doing pendulum lunges--but you'll feel great afterwards without losing too much time out of your day! (Each workout is only around twenty minutes long.)

 

I suggest using three pound weights during the workout. Five is fine (I use them), but it does make some of the moves more challenging for a first-timer since you'll typically run through each move twice. Also, a yoga mat might be handy if you want to avoid sliding too much or rug burn on your elbows, but that might have been my inexperience showing.

 

Alternating punches

The 30 Day Shred is good for a temporary change in your workout regime, but I wouldn't use it to replace other exercise. Changing it up is always good. Do it for thirty days and then move on. Revisit it later if you want, but try some other DVDs, run, bike, or hit the gym before you do. Don't forget to be mindful of the food you're eating, too! Working out won't do nearly as much if you're not eating reasonably. I don't diet, but I do watch what I eat. That doesn't mean I don't cheat, I'm a sugar fiend, but I try not to be excessive.

The first time around, I lost a few inches all over. I don't weigh myself, but I do take my measurements, choosing to gauge my weight loss on the way my clothes fit rather than a number on a scale.

 

Here's the deal:

I'm starting the 30 Day Shred again today. I've been doing it on and off the past month or so, just to get in a workout, but it's time for me to get back to it the right way to once again jump start my regular exercise routine. On November 12, I will post another picture in the same outfit so you can see the results.

 

If you've ever done one of Jillian's 30 Day workout systems, why not leave a comment below letting us know how you liked it?

 

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Check it! I have a Fitblr (Tumblr + Fitness), that you can see here: Blissful & Curvy. It's encouraging healthy weight loss methods and there are some workouts and nutrition tips I've reblogged from other lovely folks. It's still fairly new, but every so often, I'll post my progress, too.

 

Happy Healthy & Fit Week!