TWO MONTHS INTO THE NEW YEAR! HOW'S THAT RESOLUTION GOING?

It's hard to keep New Year's resolutions.  It sounds good, to make a firm decision to do or not to do something.  But the problem lies in the fact that most of us are depending on our own abilities to get it done.  That works for very few of us.

The key to long-term success is to make permanent lifestyle changes gradually. When I started my lifestyle change February 2008, the first thing I did was start changing the way I ate.  The first change was increasing my amount of water intake to at least 64oz a day.

After a week, the second change I made was eliminating all "whites" and replacing them with all "browns": whole wheat or multi-grain bread for white bread; whole wheat pasta for white pasta; sweet potatoes for white potatoes; brown or wild rice for white rice; using natural sweeteners like honey, molasses and pure maple syrup instead of sugar; etc.

After about two weeks, the third change I made was eliminating "processed foods": no more sausage, bologna, margarine, etc.  The final food change I made was eliminating red meats.

I did not start exercising until April 2008, two months after I had started my lifestyle change, because I had discovered that "Exercise changes your shape, but eating 'right' changes your size!"

However, exercise was the logical next change because even though I had lost weight those first two months without exercising, I needed to make sure that I was toning my body as I lost, to avoid any extra sagging skin.

Over the past six years, I have gradually reintroduced some of the foods I originally eliminated back into my diet, but in moderation.  I've learned that in the beginning, you have to take extreme measures to train yourself how to control food, because for most of our lives we've let food control us.  Once we have the control, then we can trust ourselves not to lose control when we eat certain foods again.

If you are the kind of person that can make a resolution and stick with it, that's great! However, for the majority of us, change comes gradually, but gradual lifestyle changes will help us be successful for the long-term!

Check out AMPSLifestyleChange.com February 2014 Newsletter!

EXERCISING DURING THE COLD WEATHER MONTHS!

Don't let the cold weather deter you from maintaining your outdoor exercise regimen!  

Some key tips I use during the cold weather months are:

- wearing layers, but not too many layers.  The goal is to get moving and get your heart rate up, so that you sweat.  Therefore, you will warm up rather quickly, as long as your move at your fastest pace and maintain it through the duration of your activity.

- wear good athletic shoes.  Make sure to get your foot properly sized and get help selecting the type of athletic shoe that's best for your level of activity.  Invest in a better quality shoe that will last longer while giving you the support you need.  If your feet feel good, you'll be more likely to perform at your optimum ability.

- drink lots of water.  Drink a large amount before you start your activity, and then replenish with more after you finish.  Make sure to drink at least 64oz of water a day, but you may require more, depending on your level of activity throughout the day.

To learn more, visit: http://www.active.com/fitness/articles/cold-weather-training

However, we must also be very careful during cold weather months.  You may want to avoid doing activities outside if:

- temperatures are below 35*F; however, if you do go out in temperatures below 35*F, make sure to dress appropriately and avoid wearing cotton, because it absorbs the moisture: http://www.fitnessmagazine.com/blogs/fitstop/2011/12/28/fitness/your-winter-workout-woes-%E2%80%93-answered/

- thunder, lightening, ice; the risks in these conditions outweigh the benefits. Consider indoor alternatives like stair runs, jumping jacks, cardio exercise videos, etc.  Just make sure to get your heart rate up and maintain for at least 30 minutes.

HAPPY NEW YEAR! LET'S GET IT DONE IN 2014!

Welcome to a new year and my new blog!  I am Miriam Smith, a Certified Nutrition and Wellness Consultant.  I started my journey February 2008, and after learning how to eat the right way and gradually adding exercise, I reached my weight loss goal in eight months, and I have maintained, without relapse since.  I eat three meals and three snacks every day, and I drink a lot of water.  Exercise was not emphasized in the beginning, but after I saw that changing how I ate got the weight off, I started exercising to reshape my body.  If I can do it, you can too!  You can visit my website to learn more about AMPS Lifestyle Change and the Plan: http://www.ampslifestylechange.com/