A-Z Fitness - Zeal

You might think zeal is related to motivation, and to some degree you might be right. But ultimately, zeal isn't something you should have to work on. If you don't have motivation, you need to inspire yourself. But the only reason you'd do such a think is because you naturally have the zeal to want to keep yourself motivated and fit. Does that mean an article on zeal is a waste of time then? Not necessarily. Even if you don't have the zeal to keep fit, you can still be told you need to be healthier by a Doctor, or just naturally decide for yourself it's something you need to do. So then how do you use your zeal? Everyone is zealous for something. Find what that is for you and use it to your advantage.

Tips: What are you zealous for? Even if losing weight is not at the top of your list, perhaps it's looking or feeling better. If that's the case, use that to find the motivation inside yourself to want to take on the task. Additionally, find a fruit you might be more zealous towards eating as a snack, find a fitness routine or exercise you are more zealous for and work on that.

Remember: A person doesn't have to be zealous about only one thing. If several things will help motive or inspire you, and you are zealous for them, use them! Don't think you have to be painted into a corner once you choose one thing you want to work on, or have the zealousness for. Also, just because you are not naturally zealous for something, doesn't mean over time you won't become so.

Goal: Find what you are zealous for in your fitness routine and work on it this week. Do you enjoy cardio, or strength training? Focus on that this week, especially to work towards a new goal you have never accomplished or thought you never could before. When you concentrate on what you are naturally more prone to, you'll be far more successful.

Last Weeks Goal: How did everyone do on last weeks goal? I did a lot of substitution this week, usually trading out candy from the company candy jar for a banana or another piece of fruit. I've always been a big yogurt person but have never tried a Greek Yogurt, so took this opportunity to pick one up from the store. So what did you do for healthier snacking this week?

What fitness words starting with the letter "Z" inspire you?

A-Z Fitness - Yogurt

Okay, yogurt itself is not the best fitness advice I have for you this week. Essentially it's pointing to eating healthier items, as opposed to regular snacks you usually grab, i.e. Candy Bars, Chips or Cookies. One package of Reese's Peanut Butter cups has 260 calories and 15g of fat. 4 Thin Mint Girl Scout cookies have 160 calories and 8g of fat (and really, who can only eat 4 thin mints)? A 1 oz. serving of Doritos chips has 140 calories and 7g of fat. Now compare that with a Yoplait yogurt which has 80 calories and 0g of fat. Now compare this type of snacking once a week and you can see how the added calories and fat in the other snack foods really add up.

Tips: Don't kid yourself into thinking you need to stick with a simple vanilla flavor. There are many brands, all offering various flavors. Many of these are also fat free and very low in calories. Weight Watchers has many great flavors from Strawberry to Amaretto Cheesecake, all very tasty and in the 100 calorie range. Look around and find a variety you enjoy.

Remember: Obviously yogurt is not the be all and end all of healthy snacking. If you are not a yogurt person, there are many things you can find to substitute for cookies and chips. Perhaps you enjoy cottage cheese? There are a few great tasting varieties, some even including fruit. Which reminds me, fruit is the most natural snack to turn to instead of anything else. But if you are going to pick up yogurt, keep away from the varieties which include cookies pieces and candy for mixing in. Wouldn't that be defeating the purpose of altering your snacks?

Goal: Replace some of your unhealthier snacking this week with something healthier, like yogurt. If you are already doing this, I want you to try new varieties or flavors and find a new favorite. And of course, report back and share your experiences.

Last Weeks Goal: The last goal was to find 10 minutes of exercise time a day. How did you do? Were you able to fit in time at the gym or walking in the neighborhood? Did you do anything different or unusual? Feel free to share. I like to try and do a few minutes on the Wii fit in the morning and a bit of walking on my lunch break at work.

What fitness words starting with the letter "Y" inspire you?

A-Z Fitness - Xercise

Okay, perhaps it's a bit of a stretch to say exercise begins with an X, but it doesn't mean it's any less important. Even when watching what we are eating, exercise is another aspect we need to concentrate on. It helps to keep the body as well as the mind fit. The better our body, the better our mind. The better our mind, the easier our fitness goals will become. When is the last time you got home from the gym and craved a carton of ice cream? Honestly, I don't think I've ever had that happen. I'm likely to be more aware of what I'm eating, and striving for it to benefit my body.

Tips: Be sure to plan a schedule for working out. Don't hope you'll find time in the day because something will always come up. Schedule a set amount of time at the beginning of the day or towards the evening. If you have a gym membership, plan specific day(s) for when you'll go. Sometimes things come up, but unless it's an emergency, don't let that stop you. IF you fall into that rut, you'll start canceling your appointments at the drop of a hat. Well, at least dropping your hat and picking it back up could be considered exercise, just as long as you do it 100 times per session.

Remember: Exercise doesn't mean you have to buy a gym membership, buy expensive running shoes or knock yourself out for hours every day. Keep things simple, enough so you can handle whatever your goals might be. In lieu of a gym membership, try running in your neighborhood. Can you invest in home fitness equipment? You don't have to buy the latest and greatest, look around and see what deals you can find. Let other people buy the latest and greatest, they'll likely sell their old equipment at a fraction of the price. I know, I recently purchased a home exercise bike for $25. Don't forget to keep the time you exercise to an amount that's comfortable to you, but make sure you do it!

Goal: Can you find 10 minutes a day to exercise? If you find it difficult to squeeze time in for running or heading to the gym, can you find at least 10 minutes?

Last Weeks Goal: How did you do drinking the water this past week? Did you enjoy it? Did you find out it wasn't so hard? How about cutting back on soda. Were you able to do that, even a little? Keep up the good work!

What fitness words starting with the letter "X" inspire you?

A-Z Fitness - Water

One of the most important things we can do for our body is make sure it gets the proper amount of water. Of course, that's not likely a news flash to anyone. But sometimes people forget how important it can really be, especially when working out. The more we work out, the more we sweat, the more we dehydrate ourselves. We really don't want to dehydrate ourselves, it can lead to serious affects to the body including fatigue, cramps, headaches and even nausea. As you can see, a lack of water can be detrimental to our health, and thus our fitness.

Tips: Do you find drinking water to be bland? Try to zip it up with a twist of lemon or lime. Nicely chilled water can also be more palatable. Do you drink bottled water? It can be a fast and convenient way to enjoy your water. There are many low calorie water mix-ins to flavor your water.

Remember: As you work out, keep water close at hand. You'll need to continually replenish your water as you work out. Do you drink a lot of coffee in the morning? Keep in mind, coffee can be a dehydrator so you might want to drink more water to compensate. Be alert to the signs of dehydration, and if you feel a headache or other symptom, rest for a bit, and have a drink of water.

Goal: Do you drink soda? My challenge this week is to cut out soda and replace it with water. Even if you drink diet soda, there's really no benefit to it. So why not switch to water this week? You might find you'll start craving it more than soda. Trust me, it's been 14 months now since I've given up soda.

Last Weeks Goal: What vegetables did you try this week? Were you able to incorporate more vegetables into your snacking? How about making a simple substitute like instead of chips, eat carrots? Just a little change make all the difference.

What fitness words starting with the letter "W" inspire you?

A-Z Fitness - Vegetables

One of the best foods provided for us in this world is the vegetable. Whether using for cooking or snacking, there is an abundance to choose from. Think of all the vegetables ready for snacking; carrots, celery, radishes, cucumbers or vegetables handy for cooking with, peppers, asparagus, and who doesn't love onions? (Well I don't, but that's another story). Incorporating vegetables into your daily life will not only 'flesh out' most of your meals, but you'll find yourself feeling better (and better about yourself). The added benefit of vegetables is the more we eat, the fuller we feel, thus less likely to consider eating other foods, especially junk foods.

Tips: Use colorful vegetables in your cooking like peppers, they really enhance the flavor and are appealing to the eye. Also, if you find someone who doesn't like peppers, they are easy to pick out. Go online and look for recipes for vegetables. You'll be surprised with the results and might just find your next best dish.

Remember: Out of sight, means out of mind. If you buy vegetables for snacking, don't put them in the bottom of the fridge in the crisper straight away. Cut some up and have them handy and ready to eat. Also, keep in mind some vegetables like potatoes or corn should be avoided because of the starchy nature, and are higher in calories.

Goal: Use a vegetable you've not cooked with before and try using it. Or set up vegetables as a means of snacking this week. Baby carrots are tasty and so convenient. Slice up a cucumber and eat the slices instead of potato chips. Broccoli and Cauliflower are also great for mindless snacking.

Last Weeks Goal: Did you grow in an understanding of anything new this past week? What was the research you did? What did you find? Share your thoughts here to help encourage others.

What fitness words starting with the letter "V" inspire you?

A-Z Fitness - Understanding

What exactly are we meant to understand? How to eat? What food is? Obviously we know how to eat and what food is, the understanding comes in knowing what food to eat and what the make-up of it is. But we need to know more than that in our fitness goals. Just knowing what foods are good, isn't enough. We need to understand why they are good or bad and how they affect our bodies. As we all eat different things, and we all have different bodies, you need to understand the food you personally eat and how it affects you. You also need to understand what exercises work best for you. What are the best foods to have on hand when you're craving a sweet? What is the best way to motivate yourself? Answering these and other questions you have will give you a better understanding of what you really want from your fitness goals.

Tips: If you are looking to do research, there is a vast assortment of tools available for you. The handiest can be the internet with so many blogs about health and fitness. You're bound to find something to fit your need. Also check out the book store or library for something more convenient to read. Nothing like relaxing on the beach in Mexico as you are reading a book. In a hurry? You don't have to look far to find a quick magazine with additional information. The check-outs in most grocery stores have them staring back at you as you purchase your food.

Remember: Everyone is unique. Do research that fits your situation best. Don't restrict your research to just losing weight, you could also research how best to maintain your weight, or what sort of exercises work best for you. Not everyone has the body of an athlete an knowing what you are capable of is a great idea for everyone.

Goal: Your goal for the week is to do research on something you need to work on, but have not done so yet. What can you find to do research on? What trigger foods are? The nutritional benefits of water? What vitamins you should be taking? Feel free to report back with any new information you've found interesting. Share what you learn to help others understand.

Last Weeks Goal: How were you in your tracking this past week? Did you spend the week tracking or just a day? How did you do so? More importantly, what did you discover? Anything new or useful? Keep up the good work because you can do it, and you are worth it!

What fitness words starting with the letter "U" inspire you?

A-Z Fitness - Tracking

It might not seem like it, but tracking is on of the most important things you can do. Why is this? Tracking does just as it suggests, helps keep track of what you are eating. Most people when they are watching what they eat, try to maintain a certain amount of calories for the day. Generally, that's a good idea to do no matter where you are in your fitness quest, losing weight or maintaining. Have you tried tracking? You'd be surprised how quickly the calories can add up. 1 Tbsp of Ketchup can have 20 calories; 1 Tbsp. of light mayonnaise can have 35 calories; 1 Tbsp of regular mayonnaise can have 90 calories and 8 oz. of orange juice can have 110 calories. If you are not tracking, you may not even be aware of what you are putting into your body. Track can help make you more aware.

Tips: You can find small, convenient journal books in most book stores. There are also many online programs to help with tracking. Some you have to pay for, but I've found several free ones. If you attend Weight Watchers or some other type of program, they generally have free weekly trackers available for use. If you own a Droid phone or one of those apple devices, you can find apps to use as well, again some you pay a one time fee for, others are free. Find out what works best for you.

Remember: If you are going to track, don't kid yourself. Make sure to track everything you eat. This includes condiments, juice, coffee sweetener and all BLT's (Bites, Licks & Tastes). If you don't keep track of those, the tracking will be ineffective because they can add up fast.

Goal: Make it your goal to write down everything you eat. Try to do it for a full week. Not only will you be more aware of what you are eating, you can do a review at the end of the week and see what exactly you have been eating. It might help you figure out where you are going wrong, if losing weight is a problem for you. If you find it too difficult to continue for a full week, give it a try for at least a day.

Last Weeks Goal: Last week you were to find and give new support. What did you come up with? Were you given support at all, and more importantly did you try to support someone else's fitness?

What fitness words starting with the letter "T" inspire you?

A-Z Fitness - Support

Some people seem to have so much support in everything they do. Is that you? Not everyone has the support they feel they need, but it's needed none-the-less. Perhaps you don't feel you need the support? If not, how much better would it be if you found a friend or family member to share in your goals and ambitions? I've found blogging can be one way to find the support when I'm lacking. Don't be afraid to ask your close friends and family for support if you think they are not giving it to you. Find a friend to walk with or go to the gym with. Share your success with others in an on-line community. Do what it takes to find the support you need, you'll find it won't be difficult at all.

Tips: Make sure you pair up with someone who has similar goals in mind. If you're looking to work on cardio, pairing up with someone looking to strength train is hardly going to work unless you are simply looking for support getting to the gym. If you are still feeling support is waining feel free to comment on the support thread I've set up in my blog: Support

Remember: Never go it alone. Even if you have to do your workout's and food planning alone, sharing with someone can give you additional thoughts and motivation. Don't forget, as long as they are supporting you, you need to support them as well. Support goes both ways and making sure you are just as supportive makes for a team with positive results.

Goal: Discover who your biggest support is and make sure you are giving them as much support as they giving you. Try finding someone new to support and you'll likely find new support coming your way as well.

Last Weeks Goal: For the past few weeks I've been having a problem with looking at the big picture, one step at a time. With last weeks goal to be more realistic I decided to step back and look what I was doing. I wasn't working towards an immediate realistic approach, but how much I wanted to lose as a whole. By stopping and looking at what my immediate short short goal is, I've become more realistic in my approach and taking it one day at a time. How did you do on last weeks goal of looking more realistic on your fitness?

What fitness words starting with the letter "S" inspire you?

A-Z Fitness - Really Realistic

Sometimes in our journey to fitness, we become over excited and tend to make big plans. It's good to think big, but are you being realistic in your goals and ambitions or are you dreaming? Wanting to lose 20 pounds is great, but are you expecting to lose that in a week or two? Shows like the Biggest Loser might make you think it's achievable, but it's not realistic. Let's keep in mind, the contestants on the Biggest Loser are on a fitness ranch, with personal trainers, working out several hours each day. Is that something you will realistically do? Probably not. Also, be realistic in what you eat. Suddenly deciding to cut off every food you like isn't very realistic either. Before long, you'll be craving the foods you've cut off and likely over indulge. As I've said before, it takes baby steps. Make your goals attainable and realistic and you will have better success.

Tips: If you are realistic about your goals and want to do all you can besides joining the Biggest Loser there are other options for you. Join a gym, hire a personal trainer, join Weight Watchers. Weight Watchers is nice because of the support, motivational encouragement from the team leaders and the help in tracking. If these are viable options for you, go for it. Looking for ways to be realistic in your goals without spending money is also doable. Get an ipod and go for a walk in the mornings, or take up running. Perhaps you have a friend who'll run with you. There are various games now available to help keep you active. Having fitness goals can be realistic without having to spend lots of money on a monthly basis. There are also various web-sites designed to help you track your daily calories, some are free.

Remember: Sometimes it's easier when you are not think about your ultimate goal. If you want to be realistic, think small. Being realistic and tackling smaller goals will help keep you focused and give you the confidence to succeed. Being unrealistic or merely planning and wishing to get in shape will only aggravate and disappoint you.

Goal: It's time to review your immediate goals. What are your immediate goals and are they realistic? Remember to think short term, make a realistic goal for the next week. Losing one pound a week can be realistic, losing 5-10 not so much. Try making a realistic weight-loss goal, a realistic exercise goal or a realistic dietary goal. Feel free to share it here.

Last Weeks Goal: What small steps did you make this week to change the quality of your food? I made a point to put out fruit this weekend, and I bought myself several packages of gum to lay around the house. Having a quality food within easy reach can sometimes make or break your decision to eat an unhealthy food.

What fitness words starting with the letter "R" inspire you?

A-Z Fitness - Quality Control

Last week we talked about how much you eat, the quantity. This week we're talking about quality. It's the kind of yin-yang of healthy eating. Watching your quality will help you focus on quantity, watching your quantity forces you to keep better tabs on your quality. So why watch the quality if you are watching quantity? Remember the old saying, 'you are what you eat'? If we put nothing but junk into our body, we shouldn't expect our bodies to perform well. Watching calories is fine, but if all the calories are a result of doughnuts, McDonald's, beer and nothing more, we won't feel satisfied, we won't feel refreshed and we won't feel motivated.

Tips: If you are unsure what changes you can make, don't be afraid to ask for help. If you are like me, you'll likely have many friends who are into fitness and will consistently offer suggestions for quality foods to try. Or perhaps post a comment in an open forum like twitter, facebook or something similar. You'll be surprised to find how many people are willing to give you great ideas for food substitutes. As an example, I just posed the question "Looking for suggestions to change to better quality food when snacking. 100 cal bag of chips fine or something else be better?"* I received back the following list of suggestions; Raw carrots, broccoli, an apple with natural peanut butter, stove popped popcorn, protein shake, parsnip chips, the entirety of the fruit and veg chart. So even if you can't think of a better quality food to substitute with, there are others who'll gladly offer suggestions.

Remember: Choose foods that will give you lasting energy throughout the day. Snacking on carrots rather than chips will keep our bodies satisfied. Craving something sweet, there is nothing like the natural goodness of a fresh fruit. Sometimes people are prone to eat less fruits and vegetables even if they are watching what they eat. True, chocolate might taste better but it certainly won't have the lasting effects healthier options will have.

Goal: Do your utmost to watch the quality of what you are eating. Is there a food choice you can substitute this week? Try a piece of gum instead of eating a snack. Cut up some fruit for dessert instead of eating a cookie. Changes start with small steps, and slowly changing the quality of what you eat will have lasting effects.

Last Weeks Goal: What did you notice when taking note of portion sizes consumed by yourself or others? Did you make the effort to keep tabs on this, if so you likely took some interesting notes. What were your observations? Care to share?

What fitness words starting with the letter "Q" inspire you?

*This question was posted on twitter so I had to keep the message short, thus the grammatical errors.

A-Z Fitness - Portion Control

What you eat is only as important as how much you eat. Feeling guilty because you are craving a piece of lasagna? Why feel guilty? There is nothing wrong with eating your favorite food, especially when you keep it under control. Who says you have to bury your plate with your food? Keeping portions under control means you can enjoy more foods. Don't be fooled by restaurant gimmicks making you think eating more in your meal is a better value. There is no value greater than your health. For example; the typical meal ordered at McDonald's when it first came out carried about 590 calories with 20g of fat. That's typically what's in the 'kids meal' now. The typical person ordering a 'value sized' meal can have as many as 1310 calories and 51g of fat. And that's on the low side! Choose wisely, and you can enjoy your favorite foods from time to time, choose poorly and motivation for your fitness goals will wane. Conclusion? Eat smart.

Tips: Try to keep fruits and vegetables the first focus on your plate next to your protein. Don't be afraid to have that extra helping of peas and carrots either. Vegetable are seldom what you need to look out for when it comes to portion control. Just watch things like potatoes, which can add up the calories. The piece of meat you eat doesn't have to cover your plate either, a portion the size of a deck of playing cards is perfect. Sometimes, buying smaller plates will help you make sure your portion sizes are small. Why not give that a try?

Remember: The harder you strive to keep your portions under control, the easier it will be to enjoy foods you like, guilt free. Having a piece of pizza isn't so wrong, eating an entire pizza - no good. Are you used to larger portions? Unsure what is a safe amount to eat? That's when you need to talk with your doctor or dietitian and find out what your caloric goal should be for the day. It'll be much easier to plan your portion sizes, when you know how much you should be eating.

Goal: Keep an eye on your portion sizes this week. Make a concerned effort to identify where this is not taking place. You don't even have to target yourself in this exercise, watch how others eat at work, the mall, or the local restaurant. Do you feel others are keeping an eye on portion control? If not, identifying it will help you to make wiser decisions. If they are, it'll motivate you to do the same. Keep track of what you see, especially the best and worst offenders.

Last Weeks Goal: Where did I put my notes from last week? Oh, that's right I organized them in a folder and are sitting right here. How did you do in your organization? Did you create a binder or start keeping everything in a folder? Share your story.

What fitness words starting with the letter "P" inspire you?

Jeffrey Scott’s – Best of his Blogs 2010

Most of my friends know I maintain two blogs. One dedicated to health and fitness and one for my creativity. I’m proud to say I’ve kept up with both this year. So for those of you only familiar with one of the two, I’ve decided for the first time ever to do a cross-over blog. And why not, I’m a creative person and both illustrate that in various ways.











January
Tegan - Will You Miss Me
An interesting poem I wrote. But can you tell what it’s really about?
Carrot Sticks – Biggest Loser (No Motivation)
I began to recognize my fitness was slipping. I wrote a few observations as to why.

February
Tegan – Haiku
In 2009 I wrote several Haiku’s. In 2010 I wrote one last one. Follow the links to view more.
Carrot Sticks – Biggest Loser – Top 5 Faults With the Show
I’ve always been a Biggest Loser fan, but at times it can irritate me. Here’s why.

March
Tegan – Travel Preparations for London
Two month from the actual trip, I began making lists.
Carrot Sticks – Feed Me Seymore
Random thoughts on how I can do better at what I eat and what my downfalls are.

April
Tegan – Loss & Love
For a month, I worked on a short story on Facebook. I reprinted it to my blog.

May
Tegan – I’m Nothing
Sometimes a poem hits me. Here is one I wrote this year.
Carrot Sticks – Procrastination vs. Motivation
You can either procrastinate or be motivated. Here are my thoughts.

June
Tegan - Fuse CD Review
I discovered a new CD and wrote a review. The artists read it and enjoyed it!
Carrot Sticks – Tracking Disaster
I tried to become more serious about my tracking, but I failed.

July
Tegan – Interview With An Admiral
I had a nice chat with Admiral Ackbar from Star Wars.

August
Tegan – Who is River Song?
I’ve got a firm belief, but this was one farcical theory.

September
Tegan – I Tweet Therefore I Am
Another poem, this time based on…. Twitter???
Carrot Sticks – A-Z Fitness (Atmosphere)
In hopes of making myself more accountable, I began a new fitness series.

October
Tegan – Doctor Who (The Early Years)
I give in to my nerdyness and begin writing a Doctor Who themed series.
Carrot Sticks – Jillian Michaels – GoDaddy Commercial
A funny commercial Jillian is now appearing in.

November
Tegan – Time Travel Museum
Can you find your favourite time machine in the time travel museum?
Carrot sticks – Top 9 Way To Tell If You’ve Been Watching Too Much Biggest Loser
With a lot of my posts centered on Biggest Loser, I wondered if I watched too much.

December
Tegan - Jelly Babies
I did a photo shoot with… candy???
Tegan – Saturn Girl Selling Telepathic Telecommunications
I guess I’m a true Legion of Super Hero nerd to come up with this.
Carrot Sticks – Tastes So Good
I wrote a song parody and why junk food tastes so good.

That’s not all I wrote in both logs, but it gives you pretty good idea. If you enjoy both, why not subscribe and follow both? You’re bound to find something you like sooner or later. ;)
Jeffrey Scott

A-Z Fitness - Organization

So far in this series I've talked about many things including blogging, goals, lists and nutrition labels. In these weeks I've given you written goals. Now is the time to concentrate on how you keep everything together. Hopefully, you don't have several lists in one place and a pile of notes and memos in another. If so, you'll need to organize everything. But why is this important to your health and fitness? Because if you are taking the time to make notes, you need to have everything organized so you can review it when you need to. Continual review is essential and organization is key to making sure you can find the notes you want to keep track of. Organization not only makes things tidier, it also means your review will be more enjoyable. Pulling your hair out because you can't find the one article you saved means you'll be less likely to review in the future.

Tips: One of the best ways to organize your notes is to keep a binder. A loose-leaf notebook is okay if you are simply taking notes, but sometimes its interesting to keep other items along with your notes. Attend a gym? Keep essential material with your fitness notes. Do you attend classes like Weight Watchers? They provide lots of useful information, keep all motivational material in your binder. Do you use a fitness coach or personal trainer? Include all your schedule times in the binder.

Remember: Keeping all your notes, thoughts, lists and motivational material in one place will make it easier to review. What better reason to keep everything together than to do a review from time to time. Include pictures or success stories along with everything else, in an organized fashion, and your biggest inspiration will be you.

Goal: Organize all your fitness material in one place. Even if you don't go as far as creating a binder, simply keeping things in a folder is still better organization than in several piles here and there. Do you already have things organized? Your goal then is to do a review. Is there anything you can include? Is there information you could weed out? Now is the time to do so.

Last Weeks Goal: Were you able to accomplish last weeks goal? It was a fairly simple task of reading nutrition labels and taking notes and comparing favourite foods. Did you learn anything looking at the labels? Did you decide to make any changes after what you discovered? Or are doing well in what is being put into your body? If you eat a lot of organic food, you are one step ahead of the game as processed foods have so much more junk added to them. But working on this task, you'll have noticed it for yourself.

What fitness words starting with the letter "O" inspire you?

A-Z Fitness - Nutrition

No matter what your goals for fitness are, keeping tabs on your nutrition is paramount. Without being aware of what you are eating, or more importantly what's in what you are eating, you will have little success. For the most part, anything we purchase in the store has a nutrition label. When's the last time you took a peek at what you are eating? There are key things to look for: Carbohydrates, Protein, Fat and Fiber are just a few things to search for. Foods higher in fat are certainly not good for you, but you probably know that already. A little isn't bad, you'll find fat of some sort in most foods you eat. The trick is discovering how fiber and carbohydrates relate as well. The higher the carbs and protein, the higher the calories are generally going to be. So if you keep tabs on calories you'll want to be aware of that.

Tips: Everyone has a set number of calories they should be eating in a day. Do you know what yours are? Slight changes in fiber, protein and carbohydrates can affect how good the calories you eat are. A quick search on-line and you'll find dietary calculators which can help guide you in making proper choices.

Remember: Let's face it. Not all calories are created equal. It's not like the old trick question, which weighs more a pound of lead or a pound of feathers because 100 calories of fruits is certainly not the same as 100 calories of a Twinkie. That's why you need to identify what you are eating, and how it affects the food you are eating.

Goal: Keep an eye on nutrition labels. Compare a few of the same items and you'll see big differences. Cereals for example can differ wildly. This week take a 'comfort food' and really look at the nutrition label. If your comfort food is something like home baked cookies, your task might be a bit more daunting but it can be done. Just keep track of the nutrition labels of all ingredients as you make the cookies.

Last Weeks Goal: What did you discover when searching for your motivation last week? Did you find anything new to motivate you? Or did you discover your original motivations were enough?

What fitness words starting with the letter "N" inspire you?

A-Z Fitness - Motivation

Motivation is probably the most important thing you can have when you want to do weight loss or maintenance. Without it, there is no drive to do what you want to accomplish. A few weeks back we talked about having an initiative. The initiative is nothing without motivation, though. You can find motivation through various sources. You can be inspired via friends, family or even those you see on TV. I've always been a big fan of the show Biggest Loser, and though I'm not sure that's the best way to lose weight, it's certainly effective. What motivates me more than anything is when the contestants keep the weight off. At one point I weighed over 300 lbs, and was properly motivated to lose 100 lbs. My motivation somehow slipped and I gained about half of it back, but I'm proud to say I've found the motivation once more and have been doing well at taking it back off.

Tips: Don't have the right motivation? Talk to someone you know has the proper motivation. Or simply talk to your friends and family and let them know what your goals are and ask for their help. You will be surprised how supportive they can be, and that's the biggest motivation of all.

Remember: Motivation can be tricky. Unlike a goal, motivation can be easily lost. Keep a firm grasp on what you are shooting for and never lose focus of your motivation. Also, it's not like you can only have one thing motivate you. As stated above, there are several things to motivate you. What motivates you?

Goal: Last week you were making lists, did you make a list of what motivates you? If not, it's your goal for this week. Find what motivates you, this time be more specific. If family motivates you, name each person who motivates you. Does a particular feeling motivate you, (a feeling of accomplishment), list it. What about a particular picture? What else can you find to motivate you?

Last Weeks Goal: The goal for last week was to make a few lists, of food to shop for or exercises to try. What did you come up with? Did they help and possibly inspire you?

What fitness words starting with the letter "M" inspire you?

A-Z Fitness - Lists

Writing lists can be an effective tool to losing and maintaining your weight. How? If you think about it, the best way to keep active on your goals is to keep track of them. What better way than to make a list of what you want to work towards? But goals aren't the only thing a list is good for. Make sure you take a list with you to the grocery store. I've been in a grocery store and I know how easy it is to be tempted by special deals and offers or foods less healthier than what you are planing on purchasing. So you've got a grocery list and a goal list set up, what else can you do? Why not make a list of exercise routines you'd like to try. Stair climbing, track, spin class; put them in a list and set about doing them.

Tips: I've said it before and I'll say it again - Kiss. 'Keep it Simple Sally.' The point being, one or two key words are all you need for each item on the list. Keeping a list helps keep your thoughts and ideas in order, so don't over complicate it.

Remember: Your lists do not have to be 800 pages novels. A simple list will be an easier list to remember and work on. The more complicated you get, the harder it will be to maintain. Check things off your list as you go along.

Goal: Before your next stop to the grocery, make a list of the items you want to pick up, make sure the foods are healthy. Don't be afraid to put a snack on the list, as long as its not a trigger food for you. Already write a grocery list? Concentrate on your goals. Make a list of all minor and major goals you are working towards. Can you think of a few new ones to add to the list? Can you think of something else to make a list of? Why not share it with us here?

Last Weeks Goal: I know you all did a great job on last weeks goal, right? It was a fairly easy goal, and a way to give appreciation to your friends and family. I really took this goal to heart this week and did what I could to give kudos to those I appreciate. I gave a few through my twitter account, on my facebook account, through various comments on web sites and of course live in person to those I know personally. How did you do? How did you give kudos to those you appreciate? How did you feel afterward?

What fitness words starting with the letter "L" inspire you?

A-Z Fitness - Kudos

It's said imitation is the sincerest form of flattery. That may be true, but ultimately people are more flattered when they receive kudos from a loved one. Kudos are what you give people when you appreciate something they have done, to acknowledge the hard work they have put in on a particular task. So how do kudos relate to fitness? It's true, you can give yourself 'props', but how much more will someone else appreciate receiving them? The more you recognize how others are doing in their fitness goals, the more you'll focus on your own. And you never know, you might receive a few of your own.

Tips: Don't be surprised if someone thinks you are 'after something'. True, it does seem in this day and age the only time a person gives kudos they are trying to receive something back; either fishing for a compliment back or some sort of favour. However, a true appreciation for someone is to NOT expect anything back. To solve this problem, send an anonymous note or preface a verbal compliment with "I was thinking how much I appreciate you for", and then give a valid reason for why you appreciate them. The intended recipient will realize its more sincere and less likely to think you are 'fishing'.

Remember: There are different ways to give kudos. A pat on the back, gift card or note of appreciation is as effective as a verbal accolade. Also, you don't have to reserve your appreciation for only fitness goals. There are many things you can appreciate someone for; being a good mother, a caring person, keeping a bedroom nice and tidy, working hard for the family. Certainly you can think of something you give a person kudos for.

Goal: This week I've got a unique goal to work on. Instead of trying to give yourself kudos, try spreading it to other people. Truly, the best acclaim one can receive is from another person. Everyone enjoys knowing they have done a good job or are appreciated. Try to give away either three kudos in a single day or try to give one out each day to a different person. Especially at this time of the year will it be more appreciated.

Last Weeks Goal: So how did you do on your goal from last week? What substitutes did you make? Was it a continual effort all week long or did you try once? Even trying a single time can be helpful as you'll likely keep it in mind for later use. As always, even though it's not this weeks goal, doesn't mean you can't keep working on it.

What fitness words starting with the letter "K" inspire you?

A-Z Fitness - Junk Food

Having the right attitude about junk-food is certainly helpful. When I say junk food I mean candy, fast food, bakery, soda, highly processed foods and stuff of this sort. Of course when I mention junk food, generally people know exactly what I mean. Sure, it might taste good while you're eating it, but it certainly catches up with you. You know what they say, 'A moment on the lips, forever on the hips'. It's so much easier to take in the calories than to burn them off. Did you know McDonald's medium size French-fries has 380 calories and 19 grams of fat? A Starbucks Caffè Mocha has 260 calories and 8 grams of fat. A piece of Cheesecake Factory cheesecake can have as many as 1000 calories per serving? That's a lot of sit-ups! Something to think about next time you have a craving for junk food.

Tips: You can still eat out or buy snacks without it being 'junk food'. Look for foods low in calories, low in fat and unprocessed. These foods are much healthier for you and make you feel better physically and mentally.

Remember: Junk food is just what it says, junk. Americans especially have gotten into the habit of using junk food to replace wholesome nutritious meals, and I'm just as much at fault as anyone. Sure, it's fast and easy but at the end of the day, it takes it's toll on the body.

Goal: Try replacing a high fat item you enjoy for a low calorie one this week. Enjoy French fries with lunch? Try a bag of baked chips. Drink Caffè Mocha's in the morning? Why not replace it with a regular black coffee. Enjoy cheese cake? A cheesecake flavored yogurt will do the trick. Can you think of other substitutions you can make? Why not make a list and share them here?

Last Weeks Goal: So what did you decide was your ultimate initiative for wanting to keep fit? Did you figure one out? I kept coming back to thinking my main initiative is to encourage others. Of course I've been struggling with my weight for a few weeks so I wonder if that's enough? How about you? What did you come up with, and what did you discover about yourself because of it?

What fitness words starting with the letter "J" inspire you?

A-Z Fitness - Inspiring Initiative

Having the right initiative is very important for succeeding any fitness goal(s) you might have. Without it, you'll never properly be in the right frame of mind. Your initiative is what fuels your goal. Having a goal of losing weight is great, but without the proper initiative it simply won't work. It can be something as simple as wanting to feel better about yourself, wanting to look better, or wanting to eat healthier. Somewhat related to a goal and your motivation, having an initiative will get you started in the right direction, because motivation isn't enough.

Tips: To find your initiative, ask yourself why you want to achieve your goal. The answer will likely be the same for each goal you have.

Remember: Your initiative is a lot like a goals, but one initiative is what inspires you more than anything else. It's very important to figure out what yours is because it'll be different for everyone.

Goal: This week you are assigned the task of making sure you know what your ultimate initiative is. If you feel you have various reasons for wanting to keep fit, compare them and determine what is primary. I've got to admit, I've been trying to work towards several goals, with a main initiative. So this week I'm making sure I complete this goal personally.

Last Weeks Goal: Last week you were going to change one bad habit. Which bad habit did you try to break? How well did you do? Fall a little short? Don't worry, change takes time and with the right support and motivation you can do it! I may not be a professional fitness trainer, but I can offer my support to anyone that needs it.

What fitness words starting with the letter "I" inspire you?

A - Z Fitness - Hard Habit to Break

I've been working on this fitness blog for over 8 weeks now. You might say writing these articles has become a habit for me. But what really is a habit? A habit is something you do repetitively, on a continual basis so that it's second nature. So how does this relate to your health and fitness? Not surprisingly we have habits when we eat, whether we recognize it or not. The bad habits we've formed when it comes to something as simple as getting a drink or quick snack can be very important. We may need to break a habit when it comes to our exercise routine as well, or perhaps lack-there-of. The key is to identify the habits we've picked up, and change as many bad ones as we can.

Tips: Try replacing your regular soda with a diet soda. You'll be surprised how satisfying many diet sodas can be. Even better, try switching to water. Do you worry water may be too bland? There are many 'mix-ins' available for water. Most are low in calories and surprisingly taste very good. Have a craving for chips or candy? Why not try a piece of gum. It'll keep your mouth busy, and you'll enjoy the taste of the many varieties and flavours available. What about other bad habits? Make a list of what you feel your bad habits are, put a star next to the ones you feel are the most important to change.

Remember: Much like gaining weight, you didn't pick up a habit overnight. Going 'cold turkey' is not usually very effective. True, you may struggle, but if you keep with it and 'exercise' patience, you'll be surprised how many bad habits can be reversed. Keep in mind not all bad habits are food related.

Goal: For the next week, make it your goal to change one bad habit and stick to it. You don't have to change all your bad habits, take it one step at a time. Once you beat one, the others will fall in line (with a little work).

Last Weeks Goal: Last week your goal was to create a new goal for yourself. Was it weight related? Did it involve dropping a clothing size? What goal did you create and how have you been doing with it? My goal for the past year has been to stay away from soda, even diet. I'm happy to report I've done great with it so far. Drinking water is second nature to me now, I don't even miss soda.

What fitness words starting with the letter "H" inspire you?