Fun | Amber Keinath: Healthy & Fit Women

8 Sneaky Ways to Get Healthy and Fit without Trying (Ask Amber Series)

May 202013

Hi Amber,

I have been reading a lot about how to get healthy and am feeling a little overwhelmed. Where should I start?

Bonnie M.

snack on fruit

Bonnie,

Great question. I have found a lot of people struggle with the same information overload. The hardest part of getting healthy is actually knowing where to start. There is so much information at our fingertips with the internet that it is hard to know what to listen to.

Add in all the self-proclaimed health gurus out there and it can be overwhelming. It seems all the information is conflicting when it comes to nutrition and fitness recommendations that I find a lot of people just give up.

There are two tips I give my coaching clients to follow:

When it comes to nutrition, focus on eating more plants and cutting out processed food.
When it comes to fitness, get moving doing whatever you enjoy.

Healthy living really is simple. I get so frustrated when all the “experts” out there try to make it so complicated such as you can’t eat these two foods together or you have to do this cardio exercise. I like to keep things simple and focused on what you do enjoy.

Here are some ways to get you started in my list of 8 sneaky ways to get healthy and fit without trying.

Nutrition

Makeover Your Kitchen

Healthy eating starts in the kitchen. If you continuously stock the unhealthy food, you will find yourself snacking on that more. Focus on stocking your pantry and refrigerator with healthy fruits and vegetables. Wash and cut your produce when you get home from grocery shopping to make the fruits and vegetables easy to grab and go!

Eat at Home

When you focus on eating your meals at home or making a brown bag lunch to take with you for work or school, you will naturally eat healthier. Fast food and even (surprisingly) sit down restaurants contain lots of unhealthy ingredients to make their food more appealing and taste better. When you eat at home, you naturally will be making food that is closer to being whole foods and less processed. You will be well on your way to healthier eating.

Co-op and Farmer’s Markets

These are great options for getting fresh whole foods you know are good for you. You won’t (readily) find processed foods by going through co-ops and farmer’s markets. Don’t be afraid to try something new either. I was so surprised when I started my healthier eating habits at how many vegetables that I thought were nasty, were actually rather yummy. I started out trying one new veggie each week.

Snacking

We all enjoy the snacking. Make it healthy and combat your sweet tooth by reaching for fruits. When I first started getting rid of my unhealthy snacking habits and dealing with my sweet tooth, I probably went overboard with fruit. However, I felt amazing and now crave fruit over any cookies, cakes, etc.

Fitness

Get Social

The easiest way to include more exercise in your daily life, is to find friends who are active. You are influenced by those you keep the most company with. If you have friends that are not on board with your new healthy goals, it will be harder for you to stick with them. By having more active friends, you will find yourself drawn to more activities that will get you off the couch and moving more without realizing it.

Find an Active Hobby

Getting fit does not mean you need a gym membership. It simply means getting up and moving more during the day. The best way to find that healthy and fit lifestyle you love is to try out new active hobbies. Some examples are swimming, kayaking, hiking, and biking. Get creative. There are so many options out there. Don’t limit yourself. By finding activities you enjoy that get you moving, you will find yourself becoming a more active person naturally and having fun doing it! No gym required!

Local Meetups

Ever heard of meetup.com? Awesome resource for finding local groups that are interested in activities or healthy eating that might appeal to you. They get together on a regular basis and enjoy getting healthy together. It is a great way to find support for your new healthy behaviors and enjoy your healthy and fit lifestyle!

Change up Your Workout

If you are more the workout type, I encourage you to change up your workout. Try out different types of DVDs or classes at your local gym. There are hundreds of different types of workouts that you can do. No excuse for being bored. Enjoy getting fit by including variety in your routine. Some favorites of mine include Turbokick, pilates, and Bodypump. If you don’t like one, try a different one.

Leave a comment below with one activity you enjoy that keeps you healthy and fit…

Photo credit: flickr/sweetOnVeg

8 Reasons Why Working Out with a Buddy is a Must for Success! – Part 1

Posted by Amber Keinath

Mar 252013

I recently mentioned a great way to stay motivated to working out is to find a buddy. I got some mixed reactions from a few of my readers and social media followers regarding some of their experiences. So, in great social media fashion, I turned to my twitter universe to find what the benefits to having a workout buddy are and what makes a workout buddy relationship successful.

Connect with me on Facebook or Twitter to get involved in future blog posts!

Before I dive into the 5 ways to find a great workout buddy, I thought it would be important to start with the 8 top benefits to actually working out with a buddy.

Less Negative Self-Talk

With a workout buddy, you will find yourself being more positive about your body and your health. You have someone going through it all with you. I don’t know about you, but when I would work out alone, I would find myself getting into the vicious cycle of negativity if my motivation failed or I got in a rut. With a workout buddy, there is less chance of your motivation running thin or getting into that workout standstill.

Strength in Numbers

This old saying definitely applies to having a workout buddy! Having another person around working out with you, you will be more apt to participate regularly in physical activity. It makes it personal. When one person’s motivated wanes, the other person can encourage. It’s a mutual game of “keep the other person going”.

Support for Goals

What better way to reach your goals than having a built in support system? Research after research has found that you have a better chance of reaching your goals when you have a rock solid support system behind you. If you are constantly being beaten down by a negative support person around you, it will be a lot tougher for you to be motivated to reach your goals. Constantly hearing “you can’t lose that weight”, “working out won’t get you anywhere”, “you are too far gone to get healthy” will just drag you down. A workout buddy, on the other hand, will most likely have the same priorities for health that you do, will be there to lift you up when you are feeling down, and will support and encourage you toward you goals.

No Debates

Who hasn’t fought with that inner voice saying “I am too tired to workout” or “I am so bored with that workout so I am just not going to do it”? Having a workout buddy will keep you on target to reaching your goals. You will be less likely to turn down that workout when you have someone relying on you to help them reach their goals. When you both have similar goals toward your healthy and fit life, you can help each other beat out those inner debates!

Less Workout Boredom

Working out alone can get boring. It can start feeling like the same thing over and over again. If I would go for a walk by myself for the 2 mile loop in my neighborhood I like taking, it would feel so long. My hubby has been great for going on these walks during this pregnancy with me, and after our long days at work, it’s a great way for us to unwind and talk about what is going on in our lives. (Great for marriage, BTW) When I go on this 2 mile walk with my hubby, before I know, we are done. Time seems to fly by!

Less Stress

What better combination of stress relief are a great workout and the ear of a friend. Having a workout buddy gives you someone else to share what is going on in your life with and to help work through any struggles you are facing. They can be a great social support and can be almost better than therapy. Getting all the stuff off your mind along with getting those endorphins pumping will make for some great stress relief in addition to the other physical benefits you will get.

Overcome Fears

I have been terrified to try a new class or new workout before. It is a lot harder to make that first appearance to that Zumba class or to that 5k. However, if you have a workout buddy that is interested in sharing those activities with you, it is a lot easier to have the confidence to face those new environments. Plus, that brings us to the last benefit I will cover in this post:

Increase the Fun Factor

Workout buddies can make exercise more fun. This is a simple statement with huge implications for your long term fitness success. Why would someone stick with working out when they do not enjoy it at all? People who are more successful at losing weight and getting fit, have fun doing so. They have found the activities they enjoy that get them off the couch, away from the computer, and up and moving. There are so many different types of exercises out there not to mention all those activities/hobbies you can start participating in that will get you moving without you feeling like you are involved in a grueling workout. You don’t have to feel the pain of a gym workout to find health benefits. Having a good workout buddy will help you find activities that are more fun and will give you someone to go have fun with!

Get out there, find a fitness buddy, explore activities, and have fun getting fit!

Stay tuned for Part 2 of this blog post where I will cover how to make sure your workout buddy relationship doesn’t fall flat!

If you are having trouble finding someone to support you through your workout goals, shoot me an email at amber (at) amberkeinath (dot) com or connect with me on facebook or twitter to let me know what your goal is! I don’t want anyone to have an excuse not to reach a goal. I am here for you…let me be a part of your support network!

Question of the day: Do you prefer to work out alone or with a buddy? Leave a comment below…

Photo Credit

Healthy & Fit Success Habit: Make Friends with Active People

Posted by Amber Keinath

Mar 112013

Jack Canfield’s “The Success Principles” is one of the most influential books you can read if you are not at the point in your life you want to be whether in business, health, work, or life. This book will help you get there.

One of the pieces of advice I learned from the book that has helped me in my mission to be healthy and fit for life is to surround yourself with people who share the same values that you have.

This applies to health more than you think! Research has consistently shown that what is normal for our social group becomes the norm for us.

All our values and habits can be influenced by those people we spend the most time with.

If your friends are making certain unhealthy food choices, it makes it harder for you to be the one to say no.

If your friends are continuously on the weight loss rollercoaster or are not very active, it will be harder for you to break out of those habits.

When you spend the majority of your time with people that do not share or support your mission for a healthy lifestyle, it will be harder for you to stay on track.

I have found this true more times than I can count. Through this pregnancy, it has been so easy to come home from my long days working as a nurse and just want to cook something easy and veg on the couch. My hubby has been an awesome motivator in getting me to do some time of activity even if it is just going for a walk most evenings a week. It has been great to have that support. In the past, a motivator has been having a friend signed up for a fitness class at the gym. It is hard to back out and find excuses when you make that kind of committment.

What would motivate you more than having friends around you constantly that are interested in eating healthy and staying active?

What you need is a positive influence if you are going to maintain a healthy lifestyle long-term. I am not saying give up your friendships with people who haven’t found that healthy lifestyle motivation like you have, but to find some more friends that will support that side of your life.

Find some like-minded people that will help you through the ups and downs on your road to health.

Here are some ideas on how to find like-minded people:

Meetup.com
Farmer’s Markets
City tourism has event calendars
City activities calendar
City Athletic Leagues (i.e. basketball, tennis, etc.)
Classes at a gym or community center
Hobby groups (i.e. hiking, caching, running, etc.)
Local Health Fair
5K Runs/support for a cause

Be sure to just get involved in your community and have fun!

Question of the Day: What is one Healthy Living hobby/interest that you have that you could start looking today for a group?

Do you want to be healthy and fit for life? I do! That’s why I share these small little “Healthy & Fit Success Habits”. For more great health habits, check out these great posts:

Healthy & Fit Success Habit: Why Lose Weight?

Posted by Amber Keinath

Feb 182013

I haven’t been as regular with these little motivational posts as I would like, but here is the next installment…finally!

Do you really want to lose weight?

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.” ~Doug Larson

“I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than most of the diets.” ~Dolly Parton

“Can it be a mistake that ‘STRESSED’ is ‘DESSERTS’ spelled backwards?” ~Unknown

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” ~Zig Ziglar

I just couldn’t help sharing those quotes When doing a search for weight loss motivation, I came across thousands of funny quotes like those mentioned above. The number of overweight women keeps growing by leaps and bounds, but maybe not as exponentially as the quotes out there poking fun of diets/weight loss!

You Share: What is your favorite weight loss/diet quote? Leave a comment below!

Weight loss is one of the biggest battles for women with Polycystic Ovary Syndrome. The number one step you must take BEFORE you start waging the war for a slimmer figure is to determine your WHY.

Your WHY is your motivating reason for wanting to lose weight. This is the driving force that is lighting the fire under your bun cakes to get them off the couch and working towards your goals. The weight loss journey can be a tough road with lots of successes and failures. It is easy to give up when the going gets tough, but having a WHY that truly reaches to your core will keep you going!

In determining your weight loss WHY, you are asking, “why is weight loss important to me”? Why do you want to lose weight?

Do you want to get healthy or look great for a friend’s wedding?
Do you want to lose some weight to help boost your fertility?
Do you want to lose weight so you can run around with your kids?
{Insert your reason here}

The core of your reason for weight loss must not be for your husband, boyfriend, best friend, etc. It must be for you! That is what will keep you motivated!

Your WHY must be something you believe in totally! It will be the difference between choosing that piece of fruit vs. that piece of cake when the going gets tough. Believe in your WHY and you will win!

Your “WHY” is key. Without a big enough “WHY”, you are not going to be driven enough to do what it takes to be successful. Success takes determination! Are you determined to do what is needed starting today?

Motivational Homework: What is your motivating “WHY” for wanting to lose weight? Get support and let us know your “WHY” by leaving a comment below.

Research shows you have a better chance of sticking with your goals if you write them down! Start below by writing down your WHY!

So, what is Motivation Monday? It is a quick blog post of motivation to help kick start your “Healthy Metabolism Habits” this week. I find these ideas around my favorite social media sites, blogs, or from your inspirational comments. Got a motivating picture, story, or quote you would like to share? Leave a comment below or connect with me on Facebook, Google+, Pinterest, or Twitter!

Healthy & Fit Success Habit: I REALLY Regret that Workout!

Posted by Amber Keinath

Dec 102012

For Motivation Monday #2, the inspirational picture comes from my favorite Pinterest pin of the week, pinned by FitFluential!

Or as I like to repeat it: “I really regret that workout, said no one EVER!”

We are in the middle of the holiday season right now and it can get really hard to stay motivated! With the limited time, abundance of unhealthy foods, cold weather, and everything else that comes with motherhood during this time, it is HARD to get in those workouts.

Surprise! Working out is good for you!

Think of all the benefits: more energy, better self-esteem, healthier body, better mood and brain function, etc.

Now, think of all your top excuses that come in the way: no time, too tired, don’t like the workout, etc.

Your turn: before you read on, leave a comment below with your BEST benefit of exercise and excuse for avoiding the exercise you can think of!

I really liked the picture above when I saw it on Pinterest. My hubby thought he would be funny man and try to find all the reasons to prove the quote wrong and he didn’t come up with too much besides the obvious: injury, soreness, etc.

But the key here is with all the excuses and limitations that come with motherhood and staying healthy, it is hard to get in a workout and make it a priority.

No matter if we get in an intense session of INSANITY or just take a nice walk in the neighborhood with the pets and kids, we feel energized, empowered, and refreshed.

Remember, when you are thinking “I should really workout”, you’ll feel better getting all those endorphins pumping with a workout and then you will feel like supermom dealing with crazies of those kiddos!

Before you go: DON”T FORGET! Leave a comment below with your BEST benefit of exercise and excuse for avoiding the exercise you can think of!

So, what is Motivation Monday? It is a quick blog post of motivation to help kick start your “Healthy Metabolism Habits” this week. I find these ideas around my favorite social media sites, blogs, or from your inspirational comments. Got a motivating picture, story, or quote you would like to share? Leave a comment below or connect with me on Facebook, Google+, Pinterest, or Twitter!

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