A friend of mine, emailed me the other day to let me know that she Googled me and found this on somebody's blog. It's about my book Fit + Female...I thought it was really lovely and it made my day!!
I read “Fit + Female” today, and it was a great read. I’m going to photocopy a number of the pages from this book. I want to start a healthy binder for myself. When I was in high school, I did this using clippings from newspapers and magazines. It was definitely helpful in keeping my motivated.
This book was absolutely wonderful. It talks about a variety of topics, including body types — I’m an endo-apple, which means I am “full through the waist, bust, and sometimes the upper arms but often with well-defined legs and a small, flat backside” (p. 45) — and exercises for those body types.
The author (hey, that's me!!-GC) also talks about how you have to eat mindfully, and be completely present when you are eating. This is something I need to work on. She advises (paraphrased) breathing deeply, eating slowly, and being mindful of the taste of the food. She also includes guidelines for a food log, one much more specific than I have ever attempted to keep. According to Coopersmith, it should include (1) what you ate, (2) how much you ate, (3) what time you ate, (4) where you were, (5) who you were with, (6) how you felt, (7) what you drank, (8) any vitamins you consumed, and (9) any exercises during the day.
This book is catered toward women, and I highly recommend it to any woman — regardless of whether you want to lose weight or not. The author also includes a list of other books to read — not just for physical health, but also for motivation and overall well-being. I am going to write down these books for the next library trip!
There is nothing more frustrating than going on a diet, losing weight, only to find out that several weeks or months down the line you've gained all of it back -- and more!
If you've read my book, Fit + Female, then you know that I am not a big proponent of "dieting", but rather making permanent lifestyle changes. Changes that you embrace for the long haul -- not just for a quick fix.
So how do you keep those pounds from slowly creeping back on? Here are some sure-fire strategies to keeping your weight off after dieting.
Change the way you think about "dieting" . Most of us approach dieting and weight loss as an all-or-nothing proposition. We are either "on a diet" or "eating normally".
The problem is the "eating normally" is what caused the weight gain in the first place -- so that is the LAST thing we want to return to doing. You need to identify those areas where you were either overeating and/or eating too much of the wrong thing. You need to be honest about it and limit whatever it is in the future so that you don't undo all the hard work you did to lose weight in the first place.
Watch your drinking! And I'm not just talking about alcohol consumption here, although certainly that can contribute to re-gaining weight. Remember that ALL calories count, even the ones that go down quickly and easily in the form of a beverage. This means limiting your consumption of: juice (eat the whole fruit instead), coffee drinks, "health shakes", smoothies and (of course) alcohol can have you drinking 300 calories in a minute or two. Just one extra 300 calorie beverage per week can add up to over 1/2 pound of weight gain per week -- 2.4 pounds per month --or an unbelievable 28 plus pounds in a year!!!
Remain a "conscious eater". When we are on a diet we are all very aware of what we are eating and when. Somehow when we "go off the diet" we start developing "eating amnesia". That bag of M&Ms we had at the desk didn't count, the handful of fries off our kid's plate didn't count, the food you nibble while cooking dinner didn't count.
The painful reality is EVERYTHING COUNTS. Calories count. In order to keep weight off you have to be aware of everything that you eat and make conscious choices.
It's fine to have a piece of chocolate cake every once and a while, but you need to balance it out with some healthier, lower calories choices (salad and grilled chicken for dinner that day, for example) in order to compensate.
From Publishers Weekly Coopersmith, resident fitness instructor on the Fine Living Channel's Simplify Your Life, has devised a fitness and nutrition plan to accommodate the needs of women of all shapes and sizes. Observing that "fitness is not one size fits all," Coopersmith divides her approach to address six basic body shapes: the endo-pear, endo-apple, meso-pear, meso-apple, ecto-pear and ecto-apple. Each shape, she claims, requires a customized workout and eating plan, though all incorporate components of a cardio workout, muscular fitness segment and flexibility training. For instance, the already slim ecto pear focuses on shaping muscles while maintaining weight and should not overdo aerobic exercise, while the bulkier meso-apple needs to zero in on cardio work to trim the waist and abs. Illustrated exercises are provided for each body type. Noting that "fitness must fit into a busy woman's life," Coopersmith modifies each sequence, offering a "bare minimum," "ideal" and "gung-ho" work out. While Coopersmith's methods are individualized, her message to all women is to give up their notion of a "Barbie body," work with what they have, steer clear of fad diets and eat healthfully. Perky and friendly, Coopersmith offers an accessible plan and outlook that many women will warm up to. (Aug. release)
CharlieWeingroff.com Charlie Weingroff has a doctorate in physical therapy, is a certified athletic trainer, former NBA strength coach and current strength and conditioning specialist. Great information from one of the best in the business when it comes to connecting the worlds of physical therapy and personal training.
"Do Work!" with Coach Dos Join celebrated strength coach Robert dos Remedios for his brillian insights into the world of strength and conditioning. "Coach Dos" knows his stuff -- and knows how to teach it to others!
Michael Boyle's Strengthcoach.com It's known as "the world's best source for performance enhancement information" for a reason. Join Coach Michael Boyle and the top minds in the industry. Worth the price of membership for access to the forum alone.
Perform Better If you need anything for your facility (or home gym) chances are the good folks at Perform Better have it. Renowned for their excellent customer service and unparalleled selection.
Functional Movement Systems Two of my heros, Gray Cook and Lee Burton (and friends) have developed an amazing system for health and fitness professionals to identify imbalances which can impair movement and contribute to injury. As Gray says, "Move well first - then move often."
Stop Chasing Pain Dr. Perry Nickelston is a DC and an expert in reducing pain using laser therapy. Great information on moving better and staying pain-free for life!
Bettergolfwithfitness.com Are you in shape for golf? No really, I'm serious. Being fit can help you play better, reduce your risk of injury and correct swing faults. Be sure to check out Titleist Level 3 Certified Golf Fitness Pro, Anthony Renna's blog -- designed to help you get "your fat butt in shape for golf"...subtle and charming, but you get the idea.
Golffitnessproducts.net "Golf fitness" - nope, it's not an oxymoron!! Check out this amazing resource for all things related to golf fitness. Packed with tons of credible, free articles, videos, blog and a podcast on everything from nutrition, to the mental game to workout tips. Hey, they don't all have to look like John Daly.
Fitness Foresight Be sure to check out Tom Godwin's blog from the UK. An intelligent perspective on health and wellness.
Fitness Insights by Jamie Atlas He's smart, he's funny -- and he's an Aussie transplanted into the mountains of Colorado. Be sure to check out my pal, Jamie Atlas' musings on all things health and fitness.
HellerHealth.com Check out my friend, exercise physiologist and registered dietician, Sam Heller. She's brilliant and funny and has her own informative radio show on Siruis. Fridays 12-2 PM EST. Always fun and informative!
Visit Nettervillefitness Check out my friend and fellow educator, JT Netterville's informative and motivating blog for the newbie and fitness enthusiast alike.
Your Fitness Guru Check out my buddy, exercise physiologist, Liz Marmesh as she brings together the best info from all corners of the fitness world.
Bizzywomen.com Bringing high quality information together in one place to empower busy professional women. Topics include investing, finance, work-life balance, parenting, and everything in between.
Other Cool Sites To Check Out
Animals Love Snacks Enter the delightfully silly, brilliant, creative brain of my buddy, "JuRu" with the dada-esque "Animals Love Snacks". I have no idea what it all means, but I love it!
Antidote 360 I'm a member of the Guru Group, a professional advisory panel working with new Antidote 360, an integrated marketing agency specializing in health & wellness marketing solutions.
Crazy Asian Gal If you like baking, Asian food -- or cats check out my multi-talented girl from Canada!
Home Sanctuary Want simple tips to make your home your sanctuary? Check out this great blog from Rachel Anne Ridge.
Skinny Latte Strikes Back! Check out the musings of Phil from The Land Down Under, as she shares the secrets she learned to transform herself from an overweight deconditioned woman to a fit and fabulous female. Very inspirational!!