Tuesday, July 28, 2015

Eat like a Kenyan run like a Kenyan?

Check out this article about the typical diet for Kenyans.  Not sure that it's the source of their running success, but a healthy whole foods diet certainly can't hurt!


Thursday, July 23, 2015

Having trouble exercising consistently? Try this tip to get you going!

Having difficulty reaching your health and fitness goals?  If so, you may be setting yourself up for failure by setting goals that are too difficult to achieve.  For example, let's say you aiming for 30-60 minutes of exercise 5 or more days per week.  This is a great goal, but if you are consistently missing the mark, try setting smaller goals.  Making goals smaller can set you up for success by making them more achievable!  The next time you set a goal, rate the goal on a scale of 1-10 (1 = no chance of success, 10 = 100% chance of success).  Where do you rate your chance of success with your goals?  If it's not an 8 or higher, consider making your goals smaller and more achievable.  Here are a few examples:

  1. If having trouble staying consistent, aim for the 10 minute rule when exercising.  If you feel good, than go for more time!  If not, 10 minutes will help you feel better and get you on the road to setting a new habit!
  2. If 10 minutes seems like too much of a goal, aim to simply bring your gym clothes to work on Mondays (pack the whole week in advance!).  Or, if you are retired or are a stay at home parent for example, simply set out your gym clothes in advance where you can see them daily.  Or for some, setting a goal to simply get your workout clothes on may be just the trick to get you going!
  3. If workout intensity is a barrier, aim to lower the intensity of your workouts.  Try lowering the intensity of your workouts to a level that you can consistently stick to!  For example, if you are having trouble running at a certain speed, reduce your speed on those days or just walk instead!  When you have a consistent regular exercise habit, then you can gradually increase speed and intensity as tolerated.  Remember, any movement is healthier than no movement!
Remember, exercise should be enjoyable and make you feel better, so keep your goals simple, small and achievable to help you get fit for a lifetime!

Yours in good health,

Kevin Grodnitzky, MS, RD, CDE, LDN
Registered Dietitian Nutritionist
ACSM Certified Exercise Physiologist
Certified Diabetes Educator