How Do I Stay On a Fitness Program? If you want to get it right, write it down!

 That’s what my new book, Wow: Women Only Workouts, is all about!

by Laura Dayton

In one study, participants who kept workout logs, counted every set and rep, filled out food journals and did so consistently for four weeks doubled their weight loss over the group that made a workout commitment, but didn’t do the paperwork.

My motto, and my program, is if you want to get it right, write it down!

Consistency is King

The best results from any workout come from effort and consistency. Your body benefits from effort by adapting to a new challenge: that means a little longer, a little faster or a little stronger. The other key is consistency. Your body was made to work everyday—we weren’t hardwired for movies and manicures and sunbathing. Our heart, lungs and muscle were designed to work and when they get to, they actually reward you.

Think about how you feel when you finish a workout. Accomplished? You bet. Happy? From ear to ear. Empowered? Like you can conquer the world. Those feelings come from the endorphins that exercise kicks in to pump you up.

Even if you have a slow or weak day (it happens to all of us) if you show up for your workout, run a little less enthusiastically, lift a little lighter, kick a little lower or swim one less lap, you’re still going to have all these good feelings because you didn’t let yourself down. You don’t have to leave a blank page in your journal, or a zero on the calendar.

Exercise Results

If you pick up the phone and dial your friend, their phone will answer. If you get in the car and go to the supermarket, most likely you’ll go shopping. When your kids need breakfast it gets on the table. When you have a 10 am appointment you’re there on time. All day, every day, you do things on a consistent basis. Your workouts have to take on that same consistency.

Hire a personal trainer. That’s one way to increase your consistency. Have another friend as serious as you about getting in shape and making a real difference in how they look and feel? Hook up, make a plan, and be workout partners. Or get my book, WOW: Women Only Workouts. There are lots of ways to help you become consistent in your workouts. Do them. Use the tricks. Listen to the experts.

It all starts with one simple commitment: that you will give a period of time (4, 6, 8 weeks) to consistently eating a healthier, fresher diet, and exercising in a regimented form at least three days of the week, and moving more on the days you’re not formally exercising (taking a walk, running with the dog, taking the bike to school, stairs instead of elevator, hike instead of shopping.) At the end of that first goal period, take a good look at how you feel. Take a good look at your attitude. Your energy. Your confidence.

Everyone starts out somewhere. You’re neither ahead of nor behind the pack. You are where you are today; now make every day count to get you further toward where you want to be.

Consistency is King! If you want to get it right, write it down!

Holding on when you're on a high incline actually decreases the calories burned. Let it go!

by Laura Dayton 

Just remember the words to the Christmas song, “Let it go, let it go, let it go!” Jacking your treadmill to its highest level, holding on, and pumping those calves in an uphill run makes you feel like you’re racing to the top of a great pyramid; with the help of a rope pulling you along. You may look impressive at that heaven-bound angle but when it comes to heart rate and calorie burning, your numbers slip back to mediocre.

Now, if you can run up those treadmills with your arms pumping at your sides, you’re a super hero! The sorry truth is that most would-be mountain runners are hanging on to the tops of those treadmills with an iron grip.

Even that iron grip is taking effort away from your presumed purpose—which is to burn fat, increase cardiovascular fitness and develop some legs that look like Lance Armstrong (or Lance’s latest love.) That grip is actually using your body’s energy to build strong hands, leaving just a little less for your more pressing purposes.

If we strap a heart rate monitor on you, as soon as you grip the top of the treadmill down it goes. Of course, you probably wouldn’t know this because while you’re so busy hanging onto that top level incline, you can’t possible stop to take your heart rate.

For more out of your incline, reduce the level and speed so you can jog (or run) uphill, without holding on. A second tip for those over 40, run faster on a flatter turf, uphill is harder on knees; at your age, most knees should have a little extra care. Depending on your lifestyle, the warranty may have already expired.

. . . don’t go with gimmicks

 by Laura Dayton

If it sounds too good to be true, well, it probably is!

I’ve been on the creative end of fitness magazines for close to 30 years and over that time I’ve seen it all: prior to Photo Shop, before-and-after photos were airbrushed or someone took an x-acto knife and literally sliced away wide waistlines to make them Barbie-doll thin.

I’ve seen pregnant fitness models pose for before photos. I’ve seen male bodybuilders expand their bellies with air, then with muscular contractions and a major exhale tighten their abs to a deeply etched six-pack. One time I saw the then current Mr. Universe do this several times to get stunning before and after photos in less than 10 minutes!

I’ll give you an insider’s hint: if the after photo looks super-toned, chances are the photos are not the result of any miracle diet product. Bodybuilders know how to pose and use diuretics to lose bloat so it’s easier for them to go from fat to fit in a short time. Further, the toned muscles are never earned overnight—they’re a sure giveaway that the person in the photos is a dedicated fitness fanatic. 

Lessons from Anna Nicole Smith 

Celebrities get noticed and add credibility, which is why advertisers use them. I suspected that Anna Nicole Smith wasn’t really using TrimSpa when she went through her weight loss transformation. About ten months prior to her TrimSpa debut I met with my good friend “America’s Personal Trainer” Tony Little in Los Angeles. He had just come from the set of Anna’s reality show. He’d been asked to “audition” to be her personal trainer and get her in shape.

When we met for lunch Tony was still in shock from his firsthand glimpse into Anna’s insane world. While the stint would have been great publicity, Tony was declining.

“I don’t think anyone can get her in shape,” said Tony, “She’s got no discipline, and I don’t want to fail.”

I told my story to one of my girlfriends, adding my thoughts that Anna’s “new” body was most likely the result of surgery and drugs rather than the vitamin-enriched formula in TrimSpa. Still, my girlfriend was suckered in by the ads and stocked up on TrimSpa—a fact she didn’t tell me until after Anna’s death and the false advertising suits were filed against TrimSpa.

Resist the Quick Fix Promises

My point is that even when you know a product is a scam, our society’s dislike of fat and love of a quick-fix is lining the pockets of these scammers everyday! We want to believe that getting in swimwear shape can be effortless, and that desire overpowers reason. And then we seem surprised that with each passing year Americans become fatter, and fatter.

There are lots of great products that can be bought over-the-counter to aid weight loss. The key word is “aid.” If you read the labels of any product claiming to help you lose weight they all say results come when the product “is used with a sensible program of exercise and diet.” That’s how the products stay on the shelf—because they will work with proper exercise and diet. In many cases, the proper exercise and diet would also work without the product.

Exercise Is the Key to Success

Regular exercise and sensible eating habits—cut out the non-nutritious calories—are the most effective ways to lose weight and get in shape. Getting involved in a sport like running is one of the best ways to get your exercise in, and have fun. Tennis and bicycling are also fun ways to exercise.

Be sure to journal your workouts and use all the WOW book tools and forms

An undated photo of Anna Nicole Smith in her better days.

to keep yourself on track. Studies show people who journal and strive to increase their effort every week, have the highest success rates at weight loss!

We’ve all heard that it’s not good to rely solely on the scale to measure your success. A better way is to get a pair of shorts or jeans that you can barely squeeze into. Designate these “skinny jeans” and try them on every couple of weeks to see how you’re doing. Often, a program of exercise pays off by redistributing your weight as well as losing pounds. 

Lastly, reward yourself often: when you start a program, and when you’ve achieved a milestone either in time or weight loss. Make sure this is not a food reward—a spa appointment, movie, shopping or a new book is a great reward!

Kim Kardasian is an extreme hourglass example.

by Laura Dayton

Marilyn Monroe’s oozing sexuality is a big reason why the hourglass figure is still sought after by women and coveted by men. It is actually a rather rare body type, and it may not be the healthiest.

Determining Body Type

Everyone has heard of Apples and Pears, but the truth is that most women fall somewhere in between. One of the best indicators of body type is your Waist-to-Hip ratio. Calculate this by taking your waist measurement in inches, and divide it by your hip measurement in inches. For example, if you have a waist of 23 inches and hips that are 31 inches, your WHR is .074 (23 divided by 31 = .074), which is a Pear, or possibly Hourglass.

Kim Kardasian is a classic example of a mixed body type. Tired of all the criticism over her “big butt” she finally lashed back at the press and said back off, “I love my body and it’s just the way it is and it’s not going to change.” That kind of attitude would be good for all of us to adapt. No matter how hard Kim may try, she will never have a body like Heidi Klum. I congratulate her on speaking up for accepting her as she is – which is pretty hot!

Pear Shapes—These are normally a WHR of .8 or less with small or average bust. These women carry most of their weight in their hips, and may live longer than Apple-shaped women who carry fat in their abdomens. Pears have a lower risk of heart disease.

Typically, a WHR of 0.7 or less is associated with higher fertility and lower rates of chronic disease. Michelle Obama is a classic Pear.

Hourglasses—These are usually Pears with a WHR of .8 or less, with a large bust within two inches of their hips. Women with Hourglass figures can have 30 percent more estrogen than other women. As a result, they are three times more likely to get pregnant, according to a study by Harvard University. They share the same longevity of Pears, but may have a slightly higher incidence of breast cancer.

Apple Shapes—Studies indicate that nearly 50% of all women are Apples. Their WHR is .9 or larger. The body type is characterized by slim hips and thighs with larger bellies and flat behinds. Apples like Drew Barrymore aren’t necessarily overweight. A woman with a waistline larger than 32 inches is at an increased risk of diabetes and heart attack. Most women will eventually become Apple’s due to estrogen loss. Authorities recommend Apples to consider HRT at menopause, and throughout their lives to keep their weight under control through healthy eating and regular exercise.

Rectangles—This shape has relatively equal measurements between the bust, waist and hip, and a WHR of .9 or higher. Rectangles are usually more competitive, physically stronger and better equipped to handle stress. Classic examples are Keira Knightley or Gwyneth Paltrow.

Shape Shifters

For the most part, the shape you’re born into is the shape you’ll be. Often, women don’t realize their real body type until their 30s when their bodies have matured. You can’t change your shape, but you can change tendencies, especially belly fat. Enjoy a low stress lifestyle, Yoga and/or meditation, drink plenty of water and dedicate yourself to a consistently high level of cardiovascular exercise.

A few changes to your diet can help you quickly drop up to five pounds of water weight. UjenaPhoto

by Laura Dayton

Water composes a little more than one half of your body weight. Slight fluctuations in hormones and minerals can cause the body to retain excess fluid. It is not uncommon to be holding five or ten pounds of excess water weight. This gives your skin a puffy appearance, can fatten ankles and distend your belly.

Looking good means keeping your skin tight with no water bloat. Extra water can even be seen in the face, especially under the eyes. These ten healthy habits are good for your body. Put them in action 72 hours before a night on the town to look your skin-tight best!

1. Go Bananas: The potassium in bananas balances fluids. Add half of one to your breakfast cereal or shake. Eat the other half as an afternoon pick-me-up; bananas also have sugar for energy.

2. Drink Tea or Juice: Ginger, cranberry, dandelion and cinnamon teas and drinks purge excess water weight.

3. Keep it Natural: Processed, packaged and frozen foods are loaded with salt. Choose natural fruits, vegetables and whole grains instead. Avoid restaurant foods (fast food is a definite no-no) and try to eat as fresh as possible.

4. Ban HFCS: High Fructose Corn Syrup is the new trans fat. Don’t be surprised if you start seeing it banned in New York. Avoid it like you would support stockings! Read labels and if High Fructose Corn Syrup is anywhere near the top of the list, don’t consume! It’s a cheap form of sweetner that increases the manufacturer’s pocketbook, and your waistline.

5. No Less than 1000 Calories: 1200 if you’re more than a size 2. Calories are necessary for energy or your body starts to store fat and water; too few will fatten you up the next day or worse, make you prone to bingeing.

6. Five Meals a Day: Divide those calories into several small meals. Carry snacks, both food and liquid.

7. No Alcohol: For 72 hours, ban the buzz completely, especially wine. Alcohol dehydrates you which automatically causes your body to retain extra fluid the next day.

8. Move More: Pace around the room when you talk on your cell; take a bicycle ride; shop more; play a game of tennis; dance in your living room; go to a gym. Just find ways to move more.

9. Drink H2O: It might sound funny, but drinking plain water or electrolyte-enriched water helps you lose excess water. Just make sure it has zero calories and no sweeteners, even the artificial kind.

10.    Get in the Water: Swimming is a great exercise. Just walking in a pool is good for you. How about a hot tub? Water pressure actually forces fluid out of the tissues.

Return for more tips like these and add your comments. Join the WOW team, and look your best!