Tip 1: Don't set exercise goals you can't meet -- otherwise, you'll stop working out all together. If you exercise for 90 minutes really hard one day and then don't exercise again for a week, you're not doing yourself any favors. Consistency is the key. Try to work out on two weekdays and one weekend day for 30 minutes to start -- if you can only do 20, that's okay too. Or if you can do 10 minutes three times a day, that's great! The point is to get moving and keep moving.
Tip 2: You two need to be on the same page when it comes to how and when your workouts will happen. Men need to realize women can't always keep up with their intensity levels -- a guy shouldn't push his wife beyond her ability. What feels like a good workout to one of you might be too much or too little for the other. The same goes for healthy eating. The identical meal may not be acceptable to both of you -- men often need bigger portions. Sure, the ladies often enjoy a grilled-chicken salad, but the guys might feel it's lacking. You don't want one person to feel unsatisfied or he will give up on the diet.
Tip 3: Men lose weight faster then women. They have more muscle mass and can burn 30 to 40 percent more calories than women during the same workout. It's not realistic to see the same results in the same time period. Well, that stinks! But if it makes all those wives out there more competitive and gets them revved up to work out, then it's all for the best.
Tip 4: Want some bonus bites? Here are three easy midday office snacks: 1) A cup of instant hot chocolate with marshmallows (yummy even in the summer, when your cubicle feels like an ice cube). 2) Chocolate-dipped strawberries -- just melt a handful of dark chocolate morsels in the microwave and dip in two to three berries. The fruit has fiber and water that will make you feel full, and the chocolate is a great way to satisfy your craving with less calories than a whole chocolate bar. And lastly, 3) a handful of homemade snack mix: almonds, chocolate-covered soy nuts, dried cranberries, and yogurt chips. Store the mix in Tupperware, tucked away in your desk drawer.
Tip 5: If you belong to a gym, drive there and back together, but split up to do your workout -- and know the other is there to motivate you. It's unlikely that you two are at the same fitness level, so this method won't slow one down while the other feels rushed. Another option is to try a group exercise class that will allow you to be together but go at your own pace. In a kickboxing class, for example, the instructor can modify the workout to your level. If you're not a member of a gym, see if one nearby has a pay-per-day program.
Tip 6: Experiment with fresh herbs: rosemary, sage, thyme, mint, dill. Not only do they add flavor to your meals, they also add many nutrients. If you wrap the fresh herbs in paper towels and store them in your fridge, they can last up to one week. Herbs provide such zing that you won't need to add as much salt or other high-sodium condiments, which can make you feel bloated.
Tip 7: The League of American Bicyclists (bikeleague.org) offers advice on how to make your community bike-friendly and where to find others with a passion for wheels. For a unique place to hit the road, whether on foot or bike, visit railstrails.org,which keeps tabs on a nationwide network of former rail lines that have been turned into public spaces for exercise. And to zero in on specific charity and fund-raising bike rides, check out caree.org.
Tip 8: Here are some exercise DVDs with athletic appeal across the board: Iron Yoga by Anthony Carillo; Ripped! by Jari Love; Trainer's Edge: Killer Abs and Back by Michael Olajide; 10 Minute Solution: Kickbox Boot Camp by Keli Roberts; Crunch: Super Slimdown by Ellen Barrett.
Tip 9: Are you a mom who wants to get moving? Join a walking or hiking club, and take your baby along in a stroller or backpack. Look for a group near you at strollerstrides.com. If there are no organized clubs in your area, put Junior in a kiddie bike seat and start pedaling.
Tip 10: Don't just go through the motions. Make exercise so exciting that you'll want to keep at it more often and for longer periods of time. On your next walk, jog, or bike ride, really pay attention to what's going on around you -- the sound of the birds, the rustle of the trees, or the color of the sky as the sun sets.
Tip 11: Treadmills can get tiresome. Keep your concentration on track with this trick: Put a small inspirational note on the console ("Stay strong!" or "Only 10 more minutes!"). If words don't move you, then make sure to work out in front of a TV when your favorite show is on. Concentrate on that next American Idol performance so you won't even realize your heart is racing.
Tip 12: Set your screen saver to go on every half hour and use that as your cue to stretch or do some light moves in the office (desk triceps dips, wall push-ups). Or just to get up and walk around the room.
Tip 13: The world is your gym. Rake leaves, prune bushes, and pick up trash in the yard. Go for a short walk before breakfast or after dinner...or both. Start with 5 to 10 minutes, then work up to 30; choose a hilly route and pick up the pace. Stretch to reach items in high places and squat to look for items at floor level. Stand up while on the phone -- you can even try doing squats or leg lifts.
Tip 14: Not a morning person? We hear ya. The best time to exercise is when your energy is highest. People give up when they try to force themselves to work out at a time their body refuses to accommodate. Don't sign up for a 6 a.m. Pilates class if you know you'll never make it. Morning, noon, and night are all great times to exercise. Choose what suits you.
Tip 15: Grocery shop together at least once a week. On each trip, pick one or two new healthful foods to try. This way, you can spend time together and plan meals as a duo. When each of you gives input, the responsibility to prepare healthful, good-for-you foods doesn't fall on one person's shoulders. And if you don't like tofu, at least you can say you tried it!
Tip 16: Question: "What's for dinner tonight?" Answer: "Eggs!" Use two whole eggs and four egg whites to whip up a lower-fat, lower-cholesterol omelet for two. Add low-fat cheese and vegetables, and serve with a slice of hearty whole-grain bread on the side.
Tip 17: When basil is in season, make a batch of pesto sauce. Store it in ice-cube trays so you can have an individual portion of pesto whenever you want it -- throughout the year.
Tip 18: Did you overindulge? Don't be ashamed and don't starve yourself the next day. Eat less than you normally would but enough to nourish your body. Then take a moment to reflect on why you slipped. Was it free food at a party? Birthday cake at the office? Keeping up with friends at dinner? There's usually a trigger that makes you overeat, and when you pinpoint it, you can prevent overdoing it in the future. Make a plan of action for the next time you encounter tasty temptations. If you always buy the big popcorn and chocolate-covered raisins at the movies, then maybe you should make it a Blockbuster night! Or bring just enough cash to the theater to buy your ticket and eat a small snack before you leave the house.
[Nestperts] Tom Holland, a triathlete, a trainer, and the creator of Tom Holland's Fitness Video Series; Cynthia Sass, a spokesperson for the American Dietetic Association, a personal trainer, and coauthor of Your Diet is Driving Me Crazy: When Food Conflicts Get in the Way of Your Love Life; Lisa Sasson, a registered dietitian and clinical assistant professor at New York University; Joan Salge Blake, a nutrition professor at Boston University; Lona Sandon, a spokesperson for the American Dietetic Association and assistant professor at the University of Texas Southwestern Medical Center; and Hope Warshaw, author of What to Eat When You're Eating Out
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by Grace Jidoun
6/24/08
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Beauty,
diet & fitness