If you are just tuning in and missed my post yesterday about natural eating, take a few moments to catch yourself up!!
I started the Your BEST Self one month makeover speaking about natural eating because:
- before you lose weight, you have to start listening to your body.
- this is not a diet…it’s a new way of life!
- we must all relearn what it means to feel hunger and to be satisfied!
If you did not choose to start becoming your BEST self yesterday, then I hope you will jump on the bandwagon today!! What are you waiting for!!??
For those that did start tuning in to their bodies yesterday, how did you do? Did you find it difficult NOT to clean your plate? What was your biggest struggle? Today, just continue to listen and don’t forget to jot down how your hunger and satiety levels are before and after your meal. It will really help you to decipher what your body is telling you!
As promised, today’s lesson is about EXERCISE!!!!!!
While I am well aware that most of the bloggers reading this entry get plenty of exercise, I still want to address this topic. I’m not here to discuss how to become a marathon runner or the next body builder, I am just here to teach you that exercise is important and if you want to lose it…you HAVE to move it!!!
Now, before you get completely discouraged and leave The Healthy Apron, just give me a few minutes!! I’m not going to scare you. This week, all I ask, is that you practice NEAT activity and aim for 30 minutes of structured exercise about 4 times throughout this week. Haven’t heard about NEAT activity? Well take the time to read about NEAT and then come on back!!
Once you understand why NEAT activity is so important, I want to introduce fidget-cizing!! Don’t think I’m that clever, I definitely did not coin the term, but fidget-cizing is basically NEAT activities that you will structure in to 5-8 mini exercises throughout each day this week. Those fidget-cizers should be done for about 1 minute each. Studies show that the more you move throughout the day, the better chance you have of maintaining your weight, so if you have a pretty sedentary job…GET UP AND FIDGET-CIZE!!
What counts as a fidget-cize?
- 25-30 side leg lifts (per leg) while blow drying your hair
http://static.howstuffworks.com/gif/leg-exercises-tb-standing-outer-thigh-lift-2.jpg
- isometric tummy tucks, hold in your tummy for 10 second intervals (total 1 minute), pull abs up and in!
http://www.appliedfitness.com/images/exercises/abs-1.jpg
- Running up and down the stairwell for one minute
http://images.teamsugar.com/files/upl1/1/12981/29_2008/stairs.jpg
- 30-40 butt squat taps at your computer desk
http://s3.hubimg.com/u/2511594_f260.jpg
- 30-40 plie squats while at your computer desk
http://cdn.womenshealthmag.com/files/images/0610_butterfly_plie.jpg
- 15-20 wall push ups on lunch break
http://www.goodhousekeeping.com/cm/goodhousekeeping/images/KL/wall-push-up-de.jpg
I was planning on taking pictures of myself performing some fidget-cizers but I was so busy last night with the Foodbuzz Tweetchat, that I just didn’t have time!
In any case, just get creative! Have a move you love from your workout DVD?? DO IT!! Aim for 5-8 fidget-cizers every day this week and guess what? You could burn an additional 100-250 calories! Wow! Fidget right now; do 20 arm circles (10 going one direction and 10 going the opposite direction)!!
PLUS; on top of fidgeting, add 30 minutes of walking, biking, running, elliptical, aerobics, etc about 4 of the 7 days this week. Need some extra motivation? Grab a buddy! You CAN do this! Once you start incorporating more activity in your day, you will start to crave it!! You will have more energy and a more positive outlook on life!! You deserve to feel good about yourself and you in control of your own weight destiny!! Start today!!!!
Question: Can we get some words of encouragement for those non-exercisers? Please share your best motivational tips/quotes!!
[...] You have to move it to LOSE IT! FIDGET-CIZE daily! [...]
[...] conclusion: Eat naturally. Fidget-cize. Get rid of the all or nothing mentality. and STOP emotional eating. (feel free to click on any one [...]
[...] This post was mentioned on Twitter by Mimi Leonard, Erin Coates. Erin Coates said: One Month Makeover: Move It to LOSE it!! http://thehealthyapron.com/2010/06/29/move-it-to-lose-it/ [...]
wow thankyou SO MUCh for these exercises
i will for sure do them on my day off from running just so I can get some movement in!
Thank you so much for visiting my blog and for your words of encouragement
I love you blog, your philosophy, and your message! I am a huge fan of exercise, something I never would have said growing up. It gives me energy, even when I don’t have any to start out with. I left a 3 hour organic chemistry lab yesterday feeling wiped. But after 45 minutes on the elliptical, I was ready to study again.
I love the whole concept of NEAT – it is one we teach at camp!
Since I’m at a desk all day, I try to stand up and do calf-raises, etc. (NEAT movement in general) when I’m on conference or phone calls…I also like to make sure I’m getting up to get water or go to the restroom at least every hour!
Awesome moves! I never thought about leg lifts while blow drying hair, but it definitely sounds do-able! NEAT is a great concept and I try to encourage all of my busy group fitness participants and clients to “sneak” exercise in to their daily routines. TV time is a prime time for me to sneak in some toning and abs
Super article!
sorry to hear about your bad day at work; get some good moving it on and work away the stress
I’m really enjoying your tips! I think my best advice is to just be patient and keep doing what you know is good. Such as swapping dessert with fruit or make a commitment to take a walk for at least 30 minutes in the morning or evening. The little things make a big difference!
Can I just say how much I am LOVING these posts? Really, I loved the last one and I love this one. I try to fidget a lot because I tend to spend a lot of time on the computer. Besides, fidgeting is fun.
these are great tips! i find walking really helps burn extra calories you never thought you could burn. i try to walk as much as i can throughout the day and it really helps!
I used to be the laziest person on this planet; I hated sports and every new sport I tried was something I got bored with in few weeks. Then this year in January everything changed; I found yoga. I have never, EVER, had a hobby this long (6 months and counting!) and I enjoy doing it a lot. I just needed to find my own thing in this world and I’m so happy!
Ohhh I am loving your blog so much! Those are great tips. I always do lunges while dying my hair
Thank you for these tips.
I try to stay busy and active, but I rarely ever get “conventional” exercise.
My favorite quote? “If your lifestyles doesn’t control your body, eventually your body will control your lifestyle”
I never want to be limited in my activities because I’m too lethargic to do it!
I love the leg exercise when blowdrying your hair! I need to try that.. my legs would be in super shape by the end of the week! =P
I like this sort of program that you’re doing this month. It’s very motivating!
Staying active gets easier over time. You start to crave it and can’t live without it! Give yourself a few months to adjust. It will be difficult at first, but once you get in the habit its easy peasy.
Also, there is endless ways to get active. If what you are doing is BORING and makes you MISERABLE, please try something new!
awesome!!
I’m keeping this page up at work today to remind me to get up and get moving!
I’m so glad to have found your blog. Great content