P.P.P.P.P, Seriously!

Proper Planning Prevents Poor
Performance

Seems simple enough
Do you believe it?
Planning is the single most effective technique to reach any goal but especially weight management.

1. Plan a perfect day, what would you eat, when would you eat it, what would you do for exercise,when would you do it.
2. Plan 3 versions of breakfast, Lunch and Dinner. Rotate so you don't get bored but having a limited menu takes the stress out of decision making, and groceries needed.
3. Each week, look at your week coming up- what would happen to keep it from being the perfect day that you planned: a trip, a party, eating out, lunch meeting, company?
4. Plan specifically how you plan to be successful in light of that activity-

• Will you eat before you go?
• Will you plan what to order?
• Will you bring your own food?
• Will you get up early and walk before others are up?
• Does the hotel have a workout facilty or will your trip include activities that are exercise-able?
• What groceries do you need to stock in the refridgerator?
• What do you need to pack in your lunch/snack pack?

You can be successful.

Proper Planning Prevents Poor Performance.

Proper Planning & Persistence Provides Pleasure!

3 Everyday Things That Accelerate Weight Loss

Seems like everytime I turn on TV and there are advertisements for all kind of aides for weight loss. Like magic, they promise to melt fat with little to no effort. Even though we know better, we are somehow sucked in to hoping there is some quick fix to a long term problem. We could spend a fortune on gadgets and books etc to lose weight. You do need to spend calories in excess of what your eat

Did you know that you you have these three surprising weight loss aids right in your house?

1. Disposable Zipper Bags: This is one of my favorite tricks. It is an amazingly simple tool that makes your life easier, your planning more effective and maintains portion control. Let's say you buy a box of, triscuits, for example. Immediately empty the box into portions of 7 into snack sized bags and put the baggies back in the box. When you reach for the box, you won't be tempted to over eat because the portion has already been determined. This works for your mid meal "snacks", like almonds, I even divide and bag my lunch supplies like deli-sliced turkey and bread. Save time loading your lunch and snacks in the morning by already having everything in bags- it is just grab and go!
2. An Oven Timer: One of the hinderences people give about exercising is the impression that you must put in an hour or more or just skip it. Well 10 minutes here, 10 minutes there, a brisk walk, or walking up and down your staircase will all pay dividends. Setting a timer will relieve you of the inclination to skip it completely if you only have 10-15 minutes. Remember: Life by the inch- is a cinch!
3. Your Kitchen Counter: Doing multi-joint exercises are the fastest way to burn calories and two of my favorite utilize a sturdy surface like a kitchen counter. Push-ups are a fabulous exercise utilizing most of your upper body muscles simultaneously. When you begin, it may be a while before you are able to do floor push-ups. No problem! Do them against a counter, or your stairs. As you get stronger, look for lower surfaces that are sturdy. For lower body, do backward lunges. Use your finger tips on the counter for balance, put a kitchen towel under one toe and slide that leg behind you (10 per leg).

My advise: If you want to get the most out of your efforts, use multi-joint exercises and use portion control.
I am available for E-coaching if you want fitness program or nutrition assistance specific to your situation.
Kathleen

Tomorrow Not Promised

I went to a funeral today.
I haven't been to very many.
Her death was quick in coming once her illness set in.
She lived long enough for all the right words to transpire, but not long enough to see the third grandchild born, and she knew, and served God.

The thing about funerals is that you can't escape seeing yourself in the scenerio.
What would be said about my life? Would so many come to "pay respects" and support my loved ones. Will I have the luxury of time to say "I love you" to my beloved?

It isn't like any of us are getting around the fact that we WILL die.
It is just when, and how.

More importantly, are we LIVING well, the time we have on this earth, and do we know for a fact what happens when we leave this world?
She did.
I do.
Do you?

National Epidemic- Obesity

Top story on Fox news website this morning was the CDC rankings on obesity by state
http://www.foxnews.com/story/0,2933,385549,00.html

I was surprised that there were 10 states that ranked better than California,
I was looking with one eye closed to find where my beloved South Carolina ranked. I was actually pleased and yet chagrinned to find it #7. I anticipated it's statistics would have been worse, so actually seven was good. Then I had the reality check, that 28.4- almost 3/10 people are considered obese- having a body mass index of above 30. Body Mass index is your weight divided by your height. While not a perfect measurement, it helps put handles on whether a person is edging toward a plethora of lifestyle diseases that are correlated to carrying excessive fat, especially around the midline.

There is work to do!
If you are looking heart disease, diabetes, sleep apnea, oasteoarthritis in the mirror every day, let's talk.
There are a million "diets" on the market- most don't work because they are quick fixes to a life long issues- and they only work.....if you do! Palmettofitnessfocus blog, newsletter and e-coaching are about DAILY weight loss motivation. post a comment on this post or email me at palmettofitness at Yahoo for details on a program of daily emails, weekly check-ins and monthly teleconferences designed to keep you managing your weight.

Golf lessons on life

One of the big goals in life for more than a few years ahas been to learn to play the game of golf.

I have always marvelled at how consuming it can be for some people and others yawn at the very thought of it. I could easily become one of the obsessive compulsives as relates to this game. I've had a dozen lessons, and played only a couple times, but it is just, well, neat.

This women's golf league encourages the use of carts to facilitate the speed of play. When I had the privilege of playing with my father, we walked. I liked walking the course. We got a lot of good talking done in the slightly extended time it took to play nine holes. Secondly, golf courses are beautifully groomed as a rule and aside from frying in the sun, exercise is a good thing any way you can make an excuse for it.

Whether or not you like golf, find an excuse to enjoy a beautiful walk this week. Even better if you can walk with someone you care about.