Train like you mean it!

Fitness isn't easy. Anyone who says it is, or that it's quick, or that you don't have to sweat or mess up your hair or breathe heavily at least some of the time -- he or she is simply full of it.

That said, working out shouldn't be torturous. I truly believe that, with few exceptions, everyone can enjoy exercise. And for some, that enjoyment might come from activities that others wouldn't consider working out. One of my longtime clients, a self-proclaimed workout hater, told me about a workout that consisted of dancing alternately with each of her twin babies to country music, for about a half hour. Let's see -- 30 pounds of wiggling baby, 30 minutes, feet moving, hips shaking -- I'd say that counts.

My point? Do what you enjoy. If you hate running, do something you don't hate. Hike. Ride a bike. Walk outside. Clean your house (call me kooky, but it's therapeutic). And even if you don't enjoy an activity now, don't think it won't grow on you. I once hated to run -- I dreaded every step -- but now I crave it. The keys, for those just getting started, are desire and persistence. If you truly want something, you will do what it takes to get it. And if you keep trying, it will inevitably get easier. So keep it going. Make the decision. Remove the obstacle of question-- just lace up your shoes, and get to work.

Say it out loud!

It surprises me sometimes to learn that some of my clients never share their goals with the people closest to them. It can be kind of scary, admitting that you want to reach for something that might seem impossible, or at least very far away. I've found, however, that a dream gets a little closer to reality when you start to discuss it with other people.

I fantasized about doing a bodybuilding competition for years before I finally got the guts to train for and compete in one. I remember how scared I was to even admit my decision. And as soon as I started telling other people, "I'm doing a bodybuilding show," it started to sink in ... I'm actually doing this ... wait ... I'm doing this?

At first, I don't think I believed I could do it. But once I'd talked about it with other people -- especially those closest to me -- it became more real and believable.

A goal can be simple, like "I'm going to the gym today, and no matter what I do once I get there, I'm going to go." Or it can be more involved, as in "I'm going to train for a triathlon that's happening in three months." Your goal can be anything you consider personally challenging, and should follow the criteria dictated by the acronym S.M.A.R.T. -- Your goal should be

Specific
Measurable
Attainable
Realistic
Time-bound

If you really aren't sure of your goal, and aren't ready to talk about it with other people, try writing it down first. See how that makes you feel, and if you still think your goal is realistic.

Remember -- every physical change must start with your honest decision to make it happen. The choice is yours!

Janna's new client shopping list

The following are examples of foods that I, and many of my clients, have found helpful to have around. If some of these suggestions don’t appeal to you, perhaps they can give you ideas of things to look for as components of a time-efficient, healthy diet.
Of course, you don’t have to shop at Trader Joe – I just suggest it because they offer a lot of healthy foods that you might not find in regular stores, at reasonable prices.
When I think of an ideal supply of healthy staples, I think of whole, unprocessed foods, minimal refined grains and sugars and minimal or no processed fats. I also look for foods with higher-than-average nutrient contents, high fiber, high protein and high water content, and foods that are organic (although there is plenty of debate about the real value of organic foods). With meats, eggs and other animal products, those that are free-range or cage-free and organic are healthier – but also more expensive.

For the fridge

• A reusable water bottle you keep with you throughout the day ... consider having a water cooler at home if it's feasible, to encourage your whole family to drink more water
• Fresh, ready-to-use greens, sweet potatoes, asparagus, spinach, tomatoes, broccoli, carrots, and/or other fresh vegetables (frozen are also very nutritious, and faster to prepare, if you’re very pressed for time – rinse canned beans and veggies to reduce sodium content
• non-fat or 2% fat Greek yogurt (higher in protein and lower in sugar than any plain yogurt)
• unsweetened apple sauce
• Eggs (cage-free organic, if affordable)
• almonds and other nuts, dry roasted and unsalted (raw nuts are even healthier … refrigerate all nuts and nut butters to preserve fats)
• 1% fat cottage cheese (minimize your intake of processed dairy. Most cottage cheese is very high in sodium
• Olive oil -- use it in most of your cooking/ sauteeing. Refrigerating your oils will make them cloudy, but that doesn't change the flavor and it will retain the healthy quality of the fatty acids.


For the pantry

• Canned beans, preferably low-sodium (always rinse and drain well)
• Dried fruits such as raisins, prunes, apricots and berries (unsulfured are healthiest … watch out for some dried, starchy fruits like banana chips, which usually are fried)
• Trader Joe’s Golden Flax cereal (I recommend minimizing processed grains, but this is a good alternative to most mass-produced cereals)
• Nature’s Path Flax Plus granola or Hemp Plus granola cereal (small portions)
• Any other cereals that contain high dietary fiber and protein contents, and no hydrogenated oils or high-fructose corn syrup; even better if they are sweetened with cane juice or other natural sweeteners (if you must have cereal)
• Quick-cooking brown rice and other quick-cooking whole grains (conventional cooking grains are best if you have the time and patience)
• Whole-wheat, spelt or other multi-grain pastas (try Fiberwise – available in most pasta aisles)
• salt-free seasoning blends like Mrs. Dash, or even better, those from The Spice House in Geneva; cinnamon, vanilla extract
• plain oatmeal (try McCann’s Quick-Cooking Irish Oatmeal, available at most stores)

For the countertop

• Bananas, apples, and a variety of other fresh fruit -- berries of all types are especially high in antioxidants
• Whey protein (look for brands that use natural sweeteners and other high quality ingredients)


* I recommend the use of whey protein as a meal replacement or a post-exercise recovery drink, or as a snack – especially for those who are extremely time pressed or not yet comfortable with preparing real food, which is always superior. Whey protein is an excellent source of essential amino acids. I also recommend the addition of L-glutamine, an amino acid that shows strong benefits in post-exercise muscle recovery – especially when combined with carbohydrates and consumed within 45 minutes of a workout.

See my recipes section for my ideal shakes for post-workout and evening.