Real Appeal – Ready to Take Small Steps for Big Results?

My work recently sent me an email about a new employee benefit called Real Appeal, which gives you the opportunity to work one-on-one with a personal coach to lose weight and keep it off for good. They are offering this program at no additional cost to all eligible health plan members , as well as covered spouses/domestic partners and dependents 18 or over .  I was very excited to see this and cannot wait to get started. My first class is Monday at 7pm.

How Does Real Appeal Work?

Real Appeal is based on more than 20 years of science-based research designed to help people lose weight and keep it off over the long term. Your coach will work with you one-on-one to customize the program to your schedule, fitness level and personal dietary requirements, depending on your needs. Whether you want to lose 10, 20, even 30 pounds or more, your coach will keep you motivated to meet your individual weight loss and health goals.

What’s included in the free* program Success Kit?

Real Appeal is free* (no premium, deductible or copay) and comes with a Success Kit. Your Success Kit includes an electronic body weight scale, workout DVDs, electronic food scale, step-by-step session guide, nutrition guide (including quick family meal ideas and fast-food eating tips), and more!

I plan on posting as I get into the program an let others know the steps taken, how involved they are as well as the success or failure of the program.

First Watch’s Kale Tonic

Okay, first off, I am not one of those juice-a-holics, but this juice is so delicious. This is from First watch, a breakfast, brunch and lunch restaurant (also very good food all around).

the Juice I am talking about is the Kale Tonic! Kale you say, well you don’t taste it. the Juice consists of Kale, Fuji apple, cucumber and lemon.

Kale Tonic nutrition information.(from their website)

  • 140.0 Calories
  • 2.0 Protein
  • 0.5 Fat
  • 33.0 Carbs
  • 15.0 Sodium
  • Calories From Fat 5.0
  • Saturated Fat 0.0
  • Trans Fat 0.0
  • Sugars 23.0

Now I just need the recipe!

Do You Need to be a Mathematician to be Able to Calculate Your Ideal Body Weight?

Ok, since I have been watching what I eat and working out regularly I really have been wondering about what my IBW or ideal body weight is.

So what did I do, I scoured the online world of information to find this out, and may there are so many different formulas, calculators, etc. to help you determine what it is.

Let’s talk about a few of them:

Ok, my height is 5’3” and my weight is currently 123lbs. So we will use this information in the formulas that I have found online.

  1. The first one is from LiveStrong.com

For a woman it says to start off with 100 pounds for the first 5 feet and then ass 5 pounds for each additional foot.

IBW = 100 + (3×5) = 115

This article also goes into frame size with Ideal Body Weight, as well as BMI or Body Mass Index, as well as waist size, which are all important factors to think about!

  1. For the second one I found was on ncbi.nlm.nih.gov

For a women’s ideal body weight the formula is as follows IBW(ib)=100 + 5x(ht-60in)

My formula would be IBW = 100 + 5x(63-60in)

IBW = 115

They also have other, more accurate equations listed like this:

ncbi

Which I will not even try.

  1. The third one I tried was a calculator, so much easier J I found this on calculator.net

You just enter in your age, gender and height and it tells you your Ideal Weight.

Here is what it told me:

ideealweight

This gave me many options on my ideal weight due to different formulas, and whatnot.

What did I learn from this? To be happy in my body and that many factors actually go into determining the Ideal Weight for every person.  Maybe this can be a general guideline as there are many different formulas, but by no means is it a hard or true fact for all. If you really want to know your ideal body weight it would be best to go to your doctor to find out.

2018 Resolutions

Here are some resolutions, or goals for me for 2018.

Take classes – Yoga classes, educational classes, etc.

I started to take a class at FSCJ in the fall of 2017 and really liked it. I am taking a history class in May, which I am really excited about as well as want to take Yoga classes on the norm again. I have a Groupon to try a new studio and hope it works out.

Read more books – try to do at least one book per month.

Again working the brain by reading, these can be any type of books, from fiction to biographies, to whatever.

So far this is my list of books read:

  • Midnight in the Garden of Good and Evil – went to Savanna and instantly placed this only my to read list.
  • Fire and Fury
  • The 5th Season – reading now

 

Run some races – it doesn’t have to be every month, but often.

  • January – Keywest ½ marathon
  • January – Wolfsons 55k Relay
  • March – Gate River Run

Travel to new places.

I want to see new things, but it doesn’t have to be far. It can even be places have not visited yet in Jacksonville, like Little Talbot Island, Fort Caroline, or the Island Preserve.

 

Headstand/Handstand

Need help with this one. Will be working on this one soon. Help is appreciated J

 

Enhance Your Lifestyle By Following These Suggestions About Working Out

There are many benefits to being physically fit. Fit individuals are healthier, have more energy, and overall live longer than others. If you would like to get your body in shape, then pay attention to the fitness tips in the article below.

A simple way to improve overall fitness can be done right at home. Whenever an individual is at home they can go up and down the stairs an extra time for every time they use the stairs. By doing this one will double the amount of exercise that they would get from using the stairs.

If the place you need to go to is within walking distance, walk there. If you live in an area where being on the road without a car is safe, do so. Walk to the store rather than driving there. If you own a bike, ride your bike there.

A great way to help you get fit is to find a workout buddy. Workout buddies are great because they can lend you motivation when you need it and they can spot you when you’re lifting weights. If you’re going to be lifting heavy weights, a workout partner is strongly recommended.

If you’re an athlete who plays a variety of the usual sports, try your hand at something entirely new. Rock climbing, rowing, hiking, and sailing are all activities that most people have never tried but provide for a fun, new experience. Learning to like a new activity can keep fitness fresh and fun.

Standing arm curls are a great exercise for your arm muscles. To get a full range of muscle workout, flex while lifting. At the end of each repetition, straighten your arms completely by flexing your triceps. Flexing will ensure your muscles are worked through the entire range of motion.

Running/Biking

There is no reason to fear physical activity. Biking is another excellent fitness activity. Biking is a great and fun way to get to work and it is great for you as well. If your work is within 5 miles of your home, it shouldn’t take more than half an hour to get there, and you’ll add up to an hour of cardio to your daily routine if you bike both ways!

Exercise releases wonderful hormones in your body called endorphins, so take the time and enjoy them. Give yourself a few minutes after a work out, just to relax and enjoy the feeling of the endorphins running through your body. This is a positive feedback for your body that will keep you coming back for more each day.

There are plenty of ways to exercise if you have a small child. You can try going on a walk with them. If you want something more intense, look into a running stroller that allows you to run while you push your child. You can also look for a side car or baby-seat for your bike so that you can take the little one with you on a bike ride.

Weight Lifting

In order to get the most out of your weight lifting fitness routine, be sure to only use a weight belt when it is absolutely necessary. Wearing a weight belt can actually diminish the strength needed in your abs and back, leading to a higher possibility of injury in the future.

Lifting weights should be a large part of any fitness program. Weight lifting will help build muscle mass and muscle burns more calories then fat, so losing weight will be an easier goal to achieve. Weight lifting also helps to build strength and is a boost to the metabolism.

Stabilize your spine. Workouts involving weight lifting are some of the most common causes of spinal injury in the sports world. Protect yourself from this by using your bottom! Squeeze your butt muscles together when you are lifting weights to provide a strong and stable base for your spine, thus preventing injury.

When training with weights, you should not use a weight lifting belt. Using a weight belt will, over time, gradually weaken your lower-back and abdominal muscles. Training without a belt will increase the strength of your back and ab muscles and force you to lift with proper technique and form.

Run/Walk

If you want to get in shape but don’t have money for a gym membership or fancy exercise equipment, don’t fret. There are plenty of exercises you can do without needing any of this. You can run, walk, do sits or push-ups. Don’t let a lack of money get in your way of looking and feeling great.

One of the best ways to stay fit is to have a fitness buddy. This is someone who is committed to exercising with you on a regular basis. You can go to the gym with your fitness buddy or just do fun forms of exercise like walking, hiking, surfing, swimming, bicycling or dancing. Having a fitness buddy keeps you motivated!

Whatever fitness routine you choose, be sure to include cardio-vascular exercise. Staying heart and lung healthy is extremely important, and a cardio workout will do just that for your body. Try to do 30 minutes of cardio or aerobic exercise at least 3 times a week. This can take the form of running, biking, using a treadmill or elliptical trainer, or swimming. Remember not to overdo it. If you find yourself short of breath, you should take a break until your heart rate slows down.

There are alternative methods to being physically fit besides the standard of weight lifting and cardiovascular work. Sports such as swimming and basketball can give your body a good workout by exercising all of your body parts, and you can have fun while doing it.

As stated before in the introduction for this article, everyone should strive for physical fitness. You will feel healthier, stronger, having more energy and live longer. It does not take long for your body to thank you so start today, you will be on your way to live a long healthy life with more energy.

Cut This Out of Your Life to be Healthy

There are many things that you can do to be healthier, from doing things you hate, to doing things that actually hurt your self-being.  While anyone can say to cut food/calories and work out, there are other things that you can also do to help be more healthy.

  1. Negative self-talk:Would you tolerate others talking to you this way? So not then way do this to yourself?? Stop being mean and thinking less of yourself. Instead of the negative self-talk, give yourself compliments. You are good enough; you are a strong woman (or man). Mentally take notes on this and see if you talk negatively about yourself and instead say positive things. After a few days this can be more natural and so much more healthy for you.
  2. Workouts that you do not like: I do not like to do a spin class, and you know what? You won’t see me in one anytime soon, even with friends who like it. there are so many different types of exercise out there that you will eventually find something that clicks with you and in turn sticks with you 🙂
  3. Stress: This can be a hard one, from stress at work to everyday living, we all have it in some shape or form. The thing about stress is that you need to learn how to get past it. Talk to a therapist, meditate, try self-care, exercise, talk walks after dinner or work to unwind(I do this), all of these can help.

These are just a few habits that may come into play when trying to be a heather, happy you. Work on these and others that may be hindering your better self.  Let me know how you overcome these or similar issues.