Archive for January, 2010



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Fitness Roadblocks

Saturday, January 30th, 2010

There are many things that can get in the way of your fitness goals. Here are a few things to watch out for and avoid.

  1. I Don’t Have Enough Time to Exercise: Have you ever caught yourself using not having enough time as an excuse not exercise? We’ve all been guilty of it. If it is something that is truly important to us (and let’s face it, our health should be high up there on the priority list) then we can find time to squeeze it in. You may need to rearrange your schedule a little bit. Try getting up 30 minutes earlier in the morning. Just think how good you will feel all day knowing that you have already completed your workout!  If you know that you are not going to have a chance to do a full workout that day try going for a few 10 minute walks throughout the day. You will be amazed at how refreshed  you feel after this. Give it a try when you start to feel that afternoon slump.
  2. I’m Not Athletic: Being athletic is not a prerequisite to physical activity. Try something simple to get started; go for a brisk daily walk or better yet start a walking group with your peers that are in the same boat as you. Before you know it will have gained the confidence to branch out and try other things.
  3. Exercise Is Not Fun: Then you must be doing the wrong kind of exercise. You should not dread your workout each day, it should be something that you look forward to doing. Try different things until you find something that excites you. Get some friends, family, or neighbors involved; you don’t have to do it alone.
  4. I’m Too Tired After Working All Day: For some of us if we waited until the evening to workout it would just never happen. For me working out in the morning or at least during the first part of the day is the best way to ensure that I workout each day. So if you find that putting off your workout until the evening really means that it’s not going to happen then you might want to consider getting up a little earlier and doing it in the morning. Also, make the most of your lunch hour. Get out and go for a walk. Or if your workplace has a gym then by all means use it!  Midday exercise will also give you a burst of energy that can help you get through the rest of the afternoon a little easier.  Make sure you are getting enough rest at night. It will be harder to get up and exercise if you have stayed up too late the night before, and NO you cannot use that as an excuse!

The Shrinking Team
Weight-Loss is Hard, We’re Here to Make it Easier

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10 Great Health Foods for Eating Well

Wednesday, January 27th, 2010

A healthy lifestyle means maintaining a healthy diet of foods that benefit the body without a large caloric impact. According to the Mayo Clinic here are 10 best bet foods for eating well, in no particular order.

  1. Almonds
  2. Blueberries
  3. Apples
  4. Broccoli
  5. Salmon
  6. Red Beans
  7. Spinach
  8. Sweet Potatoes
  9. Vegetable Juice
  10. Wheat Germ

These 10 health foods are some of the healthiest because they meet at least three of the following criteria:

  • Are a good or excellent source of fiber, vitamins, minerals and other nutrients
  • Are high in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene
  • May help reduce the risk of heart disease and other health conditions
  • Are low in calorie density, meaning you get a larger portion size with a fewer number of calories
  • Are readily available

What do you think? Do you have anything else to add to the list?

The Shrinking Team
Weight-Loss is Hard, We’re Here to Make it Easier

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Workout Tips for Stay at Home Parents

Sunday, January 24th, 2010

It is so easy to get stuck in our daily routines, we stay busy doing things for the kids, the never ending cycle of keeping the house clean (not to mention laundry), that it can be easy to let exercise fall through the crack. Regular workouts are important because they help you to improve your fitness and set a great example for your children to follow. If they see you taking care of your body then they will be a lot more likely to follow suit.

  1. Make exercise a priority – this may mean getting up an hour before anyone else in the house is up for some “me time.”  Go for a run, or hop on the treadmill or exercise bike.  Having that time to yourself in the morning will make you a happier more peaceful parent.
  2. Exercise with your kids – Make exercise something the entire family will enjoy.  Play ball, start a game of Simon Says where you do jumping jacks, touch your toes, and lunges, or set up a badminton net in the backyard. If your kids are old enough go for a bike ride together. There are countless fun things you can do together as a family.
  3. Invest in a jogging stroller or bike trailer - Trust me when you are pushing or pulling one of these you will really be maximizing your workout, and, bonus, the kids will love it!
  4. Join a gym that has daycare -  This is especially helpful if you have small children or if you just do not like to exercise outdoors.  It’s convenient and you have the peace of mind knowing that your children are just a page away.
  5. Buy a workout video -  These are great to have around. Especially on those days you aren’t able to go outside or are not able to make it to the gym. Plus they can be aalot of fun and a nice change from your normal exercise routine.

Remember that doing something is better than nothing.  So don’t be discouraged if something comes up and you are not able to do your full workout.  If you only have a few minutes use them.  Do jumping jacks or jump rope, do sit-ups.  Just get moving and take advantage of the time that you have!

The Shrinking Team
Weight-Loss is Hard, We’re Here to Make it Easier

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Posted in Exercise | 2 Comments »

Is It OK to Exercise When You’re Sick?

Friday, January 22nd, 2010

I know a lot of us have probably had this question, especially in cold and flu season. If you have little ones you may spend much of your winter with a cold or the sniffles. So, is it alright to still workout or should you take it easy? Here a link to an informative article that will help you with the answer or disappoint you if you if you were looking to use your next cold as an excuse to stay in bed!

The Shrinking Team
Weight-Loss is Hard, We’re Here to Make it Easier

Posted in Exercise, Health | No Comments »

How Much Water Do You Drink Daily?

Wednesday, January 20th, 2010

Everywhere you look you will find a different number. Are you drinking too much or too little, is 8 glasses really the magic number? The answer will be different for everyone because there are so many variables involved…where you live, the climate, your weight, how much you perspire, etc. Here is a little trick for estimating how much water you should drink.

Calculating how much water you need
Take your body weight in pounds and divide that number by 2. That is an estimate of how many ounces you should drink each day.  So if you weigh 100 pounds, divide that by 2 and you have 50, so you should be drinking at least 50 ounces of water per day. If you are exercising or are going to be out in the heat then you will need to drink more water than you normally would starting a few hours before you are exercising or going out in the heat.

The Shrinking Team
Weight-Loss is Hard, We’re Here to Make it Easier

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Posted in Health | 1 Comment »

New Feature: Metric System Support

Tuesday, January 19th, 2010

We have implemented a widely requested feature to improve our service to users outside the US. Shrinking now supports using the metric system for weights.

To start using metric weights, simply login to your account, click on the Account link up top, Edit your Profile, and check the box to use the metric system. You will then see all of your weights listed in kg, instead of pounds.

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The Benefits of Regular Exercise

Sunday, January 17th, 2010

Everyone knows that exercise is good for you, but regular exercise is even better. There are numerous ways that a regular exercise program will benefit you and make you feel better, we’ll touch on just a few of them here.

  1. Your Body Will be in Better Overall Condition – Stronger bones, better skin, more brain power, muscle strength and definition all improve with consistent exercise
  2. It Will Improve Your Mood – Give it a try after a particularly stressful day at home or work.  After you workout you should feel happier and more relaxed than before.
  3. You Will Get Sick Less – Regular exercise jump starts your immune system and helps reduce the number and colds and viruses you get.  It will also help prevent or manage high blood pressure and cholesterol.
  4. Will Boost Your Energy Level – If you notice you are feeling tired and sluggish all the time it might mean that you need to get more exercise on  a daily basis.  Exercise helps your blood circulate through your body more efficiently which in turn will leave you feeling more energized.
  5. Better Sleep – Regular physical activity can help you fall asleep faster and deepen your sleep. Just be careful not to exercise too close to bedtime or it may leave you too energized to fall asleep.

The Shrinking Team
Weight-Loss is Hard, We’re Here to Make it Easier

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Why Use a Pedometer?

Thursday, January 14th, 2010

Some of us would probably be surprised at how many or how few steps we take throughout the day, especially if you have a desk job. A great way to keep track of this is by using a pedometer. They are small and are relatively inexpensive, with prices ranging from $20-$40.  If you are just starting out exercising this would be a great little investment. Set a daily goal of how many steps you would like to take and then see how close you come to reaching it.  Keep a journal of your steps each day to track your progress and try to improve each day.  There are recommendations now for taking 10,000 steps per day, so strap on your pedometer and start walking!

The Shrinking Team
Weight-Loss is Hard, We’re Here to Make it Easier

Posted in Exercise, Health, Weight Loss | No Comments »

Exercise and Cold Weather

Saturday, January 9th, 2010

It takes just a little bit more motivation to get moving when it’s cold outside. It’s hard to brave the winter chill when you’re inside and your couch is so nice and cozy. It is definitely easy to make excuses to stay inside but there are some advantages to getting out and moving.

  • Outdoor exercise is a sure cure for cabin fever or the winter blues
  • Exercise improves your immune system and may help fight off those pesky winter colds
  • By the time swimsuit weather arrives you will already be in shape!

With a little planning and preparation cold weather exercise can be safe, effective and fun.  Here are a few things to keep in mind:

1. Layer your clothing. This makes it easier to adjust as needed when you’re out.
2. Protect your extremities… make sure you hands, feet and head are well protected.
3. Don’t forget your sunscreen – it is just as easy to get sunburned in the winter as it is in the summer.

The Shrinking Team
Weight-Loss is Hard, We’re Here to Make it Easier

Posted in Exercise, Health | No Comments »

10 Tips For Staying Motivated in 2010

Tuesday, January 5th, 2010

Everyone needs a little motivation sometimes. So here are 10 tips that will help you stay motivated and productive on your way to achieving your fitness goals in 2010.

1. Set Realistic Goals. Set achievable, realistic goals. In some instances, like weight-loss, it makes sense to set a short term goal as well as a long term goal. Short-term goals give you the motivation to keep going while the long-terms goals let you know where you’re headed.
2. Start Slowly. I know when you are excited and starting out it is easy to jump in full force, but if you push too hard too fast you could end up with an injury and be forced to abandon your exercise routine or you may get burned out. It’s best to start slowly and progress gradually.
3. Variety Variety Variety. It is so easy to get bored when you are doing the same exact routine week after week, so much so that you don’t even want to think about exercise. You need something that you will look forward to and keep you excited about working out. Vary your activities, whether it be walking, running, swimming, playing tennis, an aerobic class, or weight training just to name a few.
4. Have Fun. You’re much more likely to stick with any kind of exercise routine if you are doing something that you enjoy. So try different activities until you find something that you get excited about and look forward to doing, you might also want to get a friend involved!
5. Make Physical Activity a Part of Your Daily Routine. Make exercise a part of your everyday lifestyle, there are no room for excuses. If we try hard enough we could always find a reason to put off exercise, you need to schedule your workouts like you would any other important activity.
6. Put it on Paper… or on Shrinking! Keep a fitness journal. Write everything in it each day: the food you eat, the exercise that you do, and your weight. (At Shrinking we call this the Journal) Being diligent in your record keeping is the best way to track your progress. Watching your weight shrink is a powerful motivator.
7. Get Others Involved. Everyone can benefit from daily exercise,  not just the overweight. So get your spouse, kids, co-workers, friends and family involved.
8. Try Something New. A great way to stay motivated is to try a new activity or workout. Try a new sport or a different workout DVD.
9. Reward Yourself. No, this doesn’t mean going home and eat a big bowl of ice cream after a good workout. Instead, after you reach a goal you might want to get that new pair of running shoes you’ve been looking at or maybe some new workout clothes!
10. Be Flexible. Everyone needs a break sometimes, so if you occasionally need to take a day or two off that’s okay, the important thing is to get back on track as soon as you can.

Now that you are pumped up it’s time to get moving!  Set your goals and make exercise apart of your daily life!

The Shrinking Team
Weight-Loss is Hard, We’re Here to Make it Easier

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Posted in Exercise, Health, Weight Loss | No Comments »

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