Amy Culver - The Queen Of Lean

12/29/12
Holiday stress

12/15/12
Holiday season isn't all just about food

12/01/12
Plan ahead to stay on the right track

11/17/12
Prioritize this Thanksgiving

11/03/12
Choose treats wisely during the holidays

10/20/12
Starting a weightlifting routine

10/06/12
Healthy body has right signs

09/22/12
You need a livable food plan

09/08/12
Tailor your food according to needs

08/25/12
Plan strategies for when life gets hectic

08/11/12
Traveling can challenge eating habits

07/28/12
Parenting your own inner spoiled child

07/14/12
Long-term motives create long-lasting results

06/30/12
Interval training works for anyone

06/16/12
Check ingredients when eating out

06/02/12
Get out of the house for your workout

05/19/12
Lack of sleep may lead to weight gain

05/05/12
Cooking extra saves time and calories

04/21/12
Even small changes can make an impact

04/07/12
Swimming is a good
all-around exercise

03/24/12
Don't let slip-ups destroy your plan

03/10/12
Make your lifestyle and health compatible

02/25/12
A little exercise can yield big results

02/11/12
Food plans can help you eat right

01/28/12
Moderation is weight-loss key

01/14/12
Give your weight-loss plan time

12/31/11
Combat post-holiday blues with activity

12/17/11
Choose holiday calories carefully

12/03/11
Good kitchen tools make life easier

11/19/11
Enjoy feast in moderation

11/05/11
Start planning holiday meals now

10/22/11
Don't buy Halloween candy too early

10/08/11
Theaters offer healthy snacks

09/24/11:
Try to avoid evening snacking

09/10/11:
Tips to stave off hunger pangs

08/27/11:
Stuck?  Reassess your routine

08/13/11:
Avoid peaks and valleys in diet

07/30/11:
Measure size of food portion to help tip scale in your favor

07/16/11:
Learn to love being thin

07/02/11:
Change your lifestyle; don't just diet

06/18/11:
Fruity thoughts to keep fit

06/04/11:
Water can ease cravings

05/21/11:
Working a pool into your exercise routine

05/07/11:
Stay focused, move forward

04/23/11:
Delay caving to craving

04/09/11:
Review of daily plan should include diet & activities

03/26/11:
Holidays are never-ending

03/12/11:
Measuring food is key to weight loss

02/26/11:
Food-logging can help in weight loss

02/12/11:
Find ways to make exercise fun

01/29/11:
Reserve time for your exercise program

01/15/11:
Substitutions for your holiday treats

01/01/11:
Moderation is key to good diet

2010:
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A little exercise can yield big results

Starting a new exercise plan can be very intimidating.  I clearly remember how frightened I was when I first started.  I chose to start with aqua aerobics.  I like being in the water and knew that it would support my weight.  This made it less painful while I was moving.  Still, I was afraid of hurting myself, or worse.  Fortunately, I was more frightened by what was going to happen if I didn't start exercising.

At more than 300 pounds, and smoking at the time, I certainly couldn't do a lot.  In the beginning, I couldn't keep up with the class very well, but it was all under water so it didn't matter.  Sometimes I just jogged slowly in place.  But when you are that out of shape, improvement happens surprisingly quickly.  A little effort can yield big results. 

Regular exercise will improve your mood.  There are physical as well as emotional components.  Your body will generate chemicals that will elevate your mood, but you will also feel more confident and competent just knowing you accomplished your workout goal.

The one thing that gave me the most success was a promise I made to myself at the very beginning:  I would never do anything that made me feel uncomfortable.  That promise eased my anxiety and kept me going to class.  Over time, I was able to comfortably do more and more. 

Whatever your current situation, there are things you can do to increase your activity level.  Small walks, even if only five minutes at a time, are an excellent place to start.  Try to find an objective measure, such as time, to keep track.  Set a current goal and add to that every week or two.