2012 USAT Female Overall Sprint Duathlon National Champion

Hi All,

Sorry for delay in keeping this blog updated more regularly.  During the school year, it’s very difficult for me to posts regularly.

The picture below explains my latest endeavour – the USAT Duathlon National Championships on April 29.  I’m very honored, happy, amazed and pleased to report that I am now the 2012 USAT Female Overall Sprint Duathlon NATIONAL CHAMPION!  Pinch me – I’m 55!!!    The moral of this victory is – “Age is just a number, not a limitation!”

Now, what are you going to do to help you get fit and healthy?  You are never too old, too happy, too fit and it’s never too late to get fit!

Patty is the 2012 USAT Female Overall Sprint Duathlon NATIONAL CHAMPION

Patty breaking the tape as the first female finisher at the USAT Sprint Duathlon National Championships to be crowed the 1st Female Overall SPRINT DUATHLON NATIONAL CHAMPION!                               Photo:  Courtesy of “David Sanders/USA Triathlon”

Forever FIT = Forever YOUNG!

Patty

HEART HEALTHY

 Hi Everyone,

            When the month of February rolls around, peoples’ thoughts often turn to what to get their love ones for Valentine’s Day.  And when people think of Valentine’s Day, they often associate the day of love, with the symbol of love – the heart.    February has also been recognized as “American Heart Month,” for the past 50 years.  How healthy is your heart and what are you doing to keep your heart strong?

Did you know that heart disease is the leading killer of both men and women, with over 800,000 Americans dying from some form of heart disease in the United States yearly, according to the Center of Disease Control (CDC).

The CDC website reports that “one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day.  These conditions are also leading causes of disability preventing people from working and enjoying family activities. Cardiovascular disease is also very expensive—together heart disease and stroke hospitalizations in 2010 cost the nation more than $444 billion in health care expenses and lost productivity.”

But there is good news, heart disease can be prevented.  Each one of us can play a role in helping to prevent heart disease and stroke among our family and close friends by educating ourselves with how heart disease occurs, what are the risks and implementing steps to prevent the disease.

Heart disease often occurs when arteries that supply blood to the heart or brain slowly build up with plague.  If this plague becomes a blood clot in a narrow artery and prevents blood flow to the heart or brain, the person could suffer a heart attack or stroke.

Know your ABCS when it comes to heart disease:

  •  Ask your doctor if you are a candidate to take an Aspirin a day.
  • Find out if you have high Blood pressure or Cholesterol.
  • If you Smoke, put this at the top of your list of changes, and then find an organization to help you quit.

In addition, lack of regular exercise and being overweight or obese are contributing risk factorsfor developing heart disease.

Our bodies have hundreds of muscle fibers that need to be exercised in order to be their healthiest, including the heart muscle.  To develop one’s cardiorespiratory endurance, the American College of Sports Medicine recommends people exercise 20-60 minutes a day, 3-5 times a week, depending on the type and intensity of exercise.  As always, if you have been sedentary for a long time, and you have several of the above mentioned risk factors, check with your doctor before starting an exercise program.

From my experience as a fitness educator and trainer, people are often overwhelmed when it comes to finding the time to exercise.  My response is, “It’s all about perception.”  Everything we do starts and ends with our thoughts in the brain.  If we tell ourselves that we don’t have time to exercise or we don’t like to exercise, then that’s exactly the outcome we will get.  It’s called “self fulfilling prophecy.”  We are what we think we are.  We become what we think we will become.  It’s about your attitude.

There are only two choices of attitude, positive or negative.  It’s the same as seeing the glass half full or half empty and even viewing the weather as partly cloudy or partly sunny.  You have a choice to either travel down the positive road, making healthy positive choices along the way, or looking at your road as doom, gloom and hopelessness.  The positive road is guaranteed to keep you healthier and happier in the long run.

No one said adopting a healthier lifestyle was going to be easy, but if you take the first step and commit to trying to make better choices in your life, you will get stronger and more confident with each positive choice you make and task you accomplish, like walking for 20 minutes during your one hour lunch break.

You must also give yourself the necessary time to make changes to your current behavioral habits.  It takes roughly 60 to 90 days to change a habit.  That may initially seem like a long time, but in the span of your lifetime, it’s a very short amount of time.  By staying focused on the goal of making these healthy positive changes in your life, you will lower your chances of becoming a candidate for heart disease or stroke.

Happy Healthy Heart month!

Patty Peoples – your online Fitness Coach

“SEE it/BELIEVE it/ACHIEVE it!”

Indoor Exercise Can Be Fun In Your Own Home

From my January 26 “All Things Fitness” Column

Fun Indoor Exercise for All Ages

By:  Patty Peoples

             Winter is here, which means cooler temperatures, increased rainfall, shorter daylight hours and possibly looking for an alternative to your regular outdoor exercise routine.  True, you won’t melt in the rain and thus, can still run, walk, and even cycle in rain with the proper clothing.  However, if you just don’t feel like getting wet, you may want to consider an alternative to exercising in the great outdoors.

            You can move indoors and work out in a gym or you can work out in the comfort of your home using one of two popular technological pieces of equipment- Wii or Xbox.  Both offer programs that involve simulated sports and exercises.  Since I have never used an Xbox, I can only share with you my limited experience with Wii, which Santa dropped off at our house this past Christmas.

For several years, our daughter, Holly, and even some of my Chaffey College students have been talking about Wii and the dancing programs in particular.  After seeing some Wii dance commercials over the holidays, I thought to myself, “That does look like fun.”  And guess what?  It is!

We have only two programs, Just Dance 3 and Wii Sports, which consists of tennis, baseball, bowling, golf and boxing.  Up to four people can play, but you can also play by yourself.  Each player needs their own remote to play.

The dance program lets you select a song from a variety of genres and then each player tries their best to follow the dancer’s (avatars) moves.  This is such a hoot!   I think I’m a fairly good dancer, but after watching a video my husband took of Holly and I while Wii dancing, now I know why I didn’t score better.  I need dance lessons or at least I need to practice dancing with the Wii avatars.  However, regardless of how silly or spastic I looked; I can honestly say I had a lot of fun trying to follow the avatars’ dancing.  Remember, it’s not how good you look dancing, but rather, how good you feel while dancing.  And I felt great and I bet you will also!

Patty dancing to California Girls song/routine on Wii

In the Wii sports, you choose a sport and then play against each other or if you are playing by yourself, you play against one of the program’s avatars.  You also have the option of choosing different degrees of difficulty for each sport.  This enables people of all ages and abilities to have fun playing, regardless of their real life experience with a particular sport.  I enjoyed all the sports for different reasons.  What I liked about baseball was you were either batting or pitching.  Trying to get the timing down to even hit the ball was also challenging and rewarding when I actually hit the ball.  Bowling seemed to simulate real bowling, including the twisting of the wrist.  I enjoyed the volley back in forth in tennis, which was longer than my real tennis playing.  Golf was challenging and fun, especially not having to find the ball.  If you hit a ball in the water, you automatically get another.  And finally, the only sport left is boxing.

I’m not a fan of boxing, but I am a fan of training like a boxer.  Boxers have amazing stamina, full body conditioning and timing.  The Wii boxing was the most physically taxing of all the sports and one of my favorites to play by myself.  All the other sports and the dancing were fun to play as a family.

So if you don’t already have a Wii or an Xbox, you may want to put in on your wish gift list for next year or possibly your next birthday.

HAVE FUN whatever form of exercise  you choose!!

Safety First When it Comes to Shaping Up for the New Year

Hi Everyone!

The New Year is upon us, which means the gyms and fitness centers are packed with people ready to tackle another year of getting in shape.  In general, this is a good thing.  In reality, quite a few people won’t practice the training principle of progression, gradually increasing workouts in terms of frequency, intensity and time.  In today’s high-tech society, people want everything fast, including fitness results.

However, fitness cannot be rushed.  The body needs time to adapt, build and recover from its workouts.  If a person ignores the progression principle and attempts to get fit quickly, the risks of excessive soreness and/or injury increase significantly.  Therefore, I’m going to give you a few safety recommendations to help you minimize getting injured as you travel down your fitness road.

A Few Exercise Safety Recommendations:

  • Depending upon your current fitness level, age and family health history, you may want to schedule a physical with your doctor and discuss your fitness goals before diving head first into an exercise program.
  • If you have not exercised in a while and have clearance from your doctor to begin exercising, start off  with two days the first week for 20 to 30 minutes working on building a base foundation for both cardio respiratory endurance and muscle endurance.  Allow two days of recovery between your workouts during this first week.  Each week you can progress one component (frequency, intensity and time) at a time until you are working out three to five days a week for 25 to 30 minutes depending upon the intensity.  The American Heart Association suggests “at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity).  Thirty minutes a day, five times a week is an easy goal to remember, however you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day.”
  • Wear appropriate clothing for your chosen exercise.  If you will be sweating a lot, wear material that is made to “wick” away the sweat and allows the sweat to evaporate, such as “dry fit” material.  You may also layer your clothing and peel them off after you warm up. Do not wear nylon-based synthetics because the material does not “breath.”  NEVER wear rubber suits or so much clothing that body heat cannot be lost by sweat evaporation.  When your sweat cannot evaporate, your heart will be overworked, and your body core temperature may increase to unsafe levels.
  • Do not exercise immediately after eating a big meal.  Digestion of food requires a large amount of blood and so does exercise.  When blood is used for digestion, there isn’t enough blood available for the muscles during exercise; therefore, you should wait 1 to 1 ½ hours to exercise after a big meal.  A small balanced meal around 250 calories is okay, but still wait around 20 to 30 minutes before strenuous exercise.  Stay hydrated while working out, especially during prolonged cardiovascular workouts, during which time you may need to drink an electrolyte replacement beverage, like Cytomax.
  •  Contact your doctor if you experience symptoms such as chest pain, skipped heartbeats, and pronounced shortness of breath or dizziness while exercising.
  • Always perform a short warm-up routine before exercising, including some dynamic stretching.  The warm-up is crucial for preparing the body for the workout.
  • When performing post workout static stretches or even some yoga stretches, do not stretch to the point of pain.  Any soreness after a stretching or flexibility workout should be mild and recovered within 24 hours.  If you are sore for a longer period, you stretched too intensely.
  • Static stretches should be held for 10 to 60 seconds depending upon one’s flexibility.  Less flexible, longer hold.  Flexibility is considered the slowest improving fitness component.  Flexibility takes many months to develop.
  • No ballistic movement while stretching.  Otherwise, you may pull or strain a muscle.
  • The old saying, “If a little is good, a lot is better,” does not apply to exercise.  Adhere to your exercise program unless you experience discomfort or stiffness in your joints and muscles for several days.  Then you may need to adjust your exercise program’s frequency, intensity or time.
  • Maintain proper body alignment (posture) at all times.  Think tall body, soft joints, when working out.  Do not lock out your knees or elbows when lifting weights, bike riding, running, rowing or most other exercises.
  • Technique is crucial to success in your program.  Do not sacrifice technique to complete a designated number of repetitions or lifting a certain number of pounds.  It is better to perform 1 set with excellent technique verses 2 or more sets with poor form.
  • Think quality verses quantity.
  • When stepping, place the entire foot on the platform.  Do not lean or bend forward from the hips or waist.  Maintain proper body alignment.  Also, to protect your knees, do not step on a platform that flexes your knees beyond 90 degrees.
  • Avoid hyper extending the back, especially when lifting weights.  Wearing a weightlifting lumbar belt may help keep you honest.
  • To protect your knees when performing a squat, do not drop your quadriceps lower than parallel the ground or let you knees go beyond your toes.

By following these recommendations, you should be able to keep injury at bay.  So remember, safety first, patience and proper progression.  Good luck!

Just a reminder, please do not copy and use this blog for any commercial use on your personal blogs or businesses.   You can always contact me through the comment section.  I would be happy to help you when it comes to “All Things Fitness” related!  Thank you!  Patty Peoples – 30 years experience – Fitness Lifestyle Specialist/Educator/Columnist/2011 Sprint Duathlon AG World Champion and Fastest Overall Female Cyclist /Writer/Motivator/Coach/2-time Sports Emmy Recipient for 2002 & 2004 NBC Olympic Production Team/3-time USAT #1 Nationally Ranked AG Duathlete/3-time USAT All-American Duathlete/Women’s Tour de France Winning USA Team Member/Top 25 Ironman Finisher/East Coast Triathlon Champion/Mother/Wife

Feeling Stressed? You won’t be after trying a few of these stress relieving tips

Hi All,

Below are some simple Holiday Stress Reliever Tips from my “All Things Fitness” column that appears twice monthly in the Redlands Daily Facts Newspaper.   HaPPy Stressless Holidays to you and your family!

 Holiday Stress Relievers

By:  Patty Peoples

            The holidays can often be a double-edge sword for people.  On one hand, you have the joy of Christmas, Hanukkah, Kwanza and any other celebratory holiday, and on the other hand, you may have the pressure of shopping, mailing gifts and cards, baking, entertaining, children home from school, work deadlines, and a number of other everyday stresses.  Sometimes just thinking about all you have to do is stress enough.  I know this is the case for me at this time of the year.  As I sit here writing this column, in the back of my head I’m even thinking about all that I need to accomplish and feeling a little stressed.

Without going into complicated scientific details, two simple reasons you want to relieve stress are to keep your body’s physiological and psychological negative reaction to stress at a minimum to prevent a variety of health problems.  Continuous stress left unattended can affect your body in different ways including increased blood pressure and stroke, heart disease and weight issues.  Stress can also have emotional and mental effects, including anxiety, feeling overwhelmed, cognitive impairment and even contributing to emotional eating.  Lastly, stress may affect your quality of life in the following ways:  poor nutritional choices, inadequate sleeping, and an unbalance of time between responsibilities and personal time.

So what can one do to relieve stress?  One of the best recommendations is to exercise.  However, you may be thinking, “I would love to exercise, but I don’t have the time with everything else I need to do.”  The key to assuring you exercise, is schedule it into your day, just like an appointment.  Then keep the appointment.  If you feel the need to cancel your exercise appointment, turn your thoughts to how good you always feel after exercising and let that thought be the driving force for you to keep your appointment.  Or you can recall how bad you have felt in the past when you have canceled your exercise appointment.  Then ask yourself, “Of the two feelings, which one do I want to experience?”  Ninety-nine percent of the time, you will choose the good feeling.  Depending on how long you normally exercise, you may need to cut back the time commitment, but that’s okay.  As little as 10 to 20 minutes will help you relieve stress.

One exercise that is rooted in relieving stress is yoga, “a Hindu system of philosophy aiming at the mystical union of the self with the Supreme Being in a state of complete awareness and tranquility through certain physical and mental exercises to promote physical and spiritual well being.”

More active exercises that involve the cardiorespiratory and muscular systems relieve stress by providing a sense of well-being due to the release of endorphins.  According to the medical dictionary, endorphins are “any of a group of peptide hormones that bind to opiate receptors and are found mainly in the brain. Endorphins reduce the sensation of pain and affect emotions.  The term endorphin was coined by combining the words endogenous and morphine. Like morphine, endorphins raise the pain threshold and produce sedation and euphoria.”  Endorphins are released during long continuous workouts of moderate to high intensity, where breathing is difficult.

In addition to exercise, below are a few simple ideas to help lower your stress level:

1)      Listening to music – Choose music that relaxes you and either take a moment to just listen to the song or have soothing music playing in the background while doing one of your holiday tasks.   This time of year, I like to have Christmas music playing in the background when I’m home working or cooking dinner.

2)      Visualization – Just close your eyes (not while driving, of course) and visualize yourself in a calm setting for a few minutes.  Perhaps you have a favorite vacation spot where you felt totally relaxed.  Let your memory come alive again during this visualization process.

3)      Breathing – Breathe at your normal rate, but take controlled, deep breathes – inhaling through your nose and exhaling through your mouth.  As you breathe, don’t move your shoulders up and down, but rather, let your abdomen expand and contract, similar to how a baby breathes.   This will allow more oxygenation of the blood and increase your lung capacity.  The best part of this stress releaser is that it can be done anywhere and anytime.

4)      Laughter – Laughing is a free and simple activity that studies have shown reduces the level of stress hormones like cortisol, epinephrine, and dopamine.  Laughing can also help relieve pain and has be shown to increase immunity.  A good belly laugh even works your abdominal muscles and relieves muscle tension across your upper back and shoulders.  Whenever I want to unwind and relax with laughter, I just pop in a Seinfeld DVD.

5)      Aromatherapy – Smells affect people in various ways.  But for relieving stress, you can use any of a number of botanical smells to help bring about a sense of calm. Light a candle, add oil to a warm bath (a soothing activity by itself) or perhaps apply a scented body lotion to your skin. However, make certain you are not allergic to any of the lotion’s ingredients before applying to your skin.  Some popular smells include lemon, lavender, rose and peppermint.  During the holiday season, I particularly enjoy having a pine or Christmas wreath candle burning in the evening.

Happy fit and stress-free holiday!  Patty

 

Patty Peoples is an accomplished fitness professional with 30 years of experience, including 20 years as a Fitness Educator at Chaffey College, Duathlon World Champion in her division and winner of over 60 races since 2000.

 

####

Behavorial Tips for Controlling Your Food Consumption

“All Things Fitness” Column, for November 17, 2011

 Behavioral Eating Tips

By:  Patty Peoples

 It’s countdown time to one of the biggest family gathering and eating days of the year, Thanksgiving.  So before you pack up the car and head over to the relatives, or perhaps a friends’ house, I’m going to give you a few behavioral eating tips to help keep you from adding unwanted pounds.   Don’t wait until the New Year to make changes, start now and you will have almost a two month jump on everyone else.  Also, by choosing the holidays to enact behavioral changes, you will be that much stronger during any other time of the year.

We humans are creatures of habit and if some of those habits are contributing to overconsumption of excess calories, then you must make a conscious effort to change those particular habits.  One of the easiest methods for doing that is making some minor adjustments to your eating behavior.

1)       Smaller bowls or plates – By choosing a smaller bowl or plate for your food, you will eat closer to one true serving size.  For example, most cereals’ serving sizes are roughly ¾ to 1 cup.  However, most people probably eat between two to four serving sizes because of the size bowl they choose to use.  People generally don’t measure out their cereal; but rather, fill their bowl to just below the rim.  Test this theory for yourself.  The next time you eat cereal, before you pour in the milk, measure your amount of cereal and compare it with the serving size on the cereal package.  In the future, use a bowl that is closer to a true serving size.  You will barely notice the difference, because you will still fill the bowl to just below the rim, except this time, you won’t be consuming too many calories.  The same holds true for lunch and dinner meals.  Keep the plates proportionate to true serving sizes. Otherwise, you will fill the plate with food for the sake of filling up the plate without considering serving sizes.

2)       Smaller utensils – This is especially true for spoons.  Use the smallest spoon possible for all your needs.  Forget the large soup spoon.  If you use a smaller spoon for eating hot soup, not only will you take smaller bites, but you will take longer to eat the soup.  The longer you take eating, the sooner your brain will register full and you won’t overeat as much.

In 2003, an analysis was done at a Cornell University ice cream social about the effect of portion sizes when using different sized bowls and utensils.  The study involved a group of 85 nutrition experts, gathering to honor a colleague.  Randomly, they were given either a smaller (17 oz) or a larger (34 oz) bowl and either a smaller (2 oz) or larger (3 oz) ice cream scoop.  After serving themselves, their ice cream was weighed as they completed a brief survey.

It was found that those given larger bowls served themselves 31.0% more ice cream without being aware of it.  Their servings even increased by 14.5% when they used a larger serving spoon.

3)      Take your time – Savor each bite!  By taking your time to enjoy your meal, you will give your body time to realize it is full.  It takes roughly 20 minutes for your gastric hormones to reach your brain and turn off your appetite.  If you eat too fast, you are more likely to overeat.

4)      Out of sight – Keep any of your “junk snacks” out of direct line of your vision in your pantry, refrigerator or freezer.  I’m talking about cookies, candy, ice cream, chips, ding-dongs, cup cakes or anything similar.  Put them out of sight so you don’t see them every time you open the door.  What you don’t see on a regular basis, you won’t be tempted to eat.

Also, when attending a party or family function with a buffet of food, don’t seat close to any food areas, but rather in an area of the room out of sight of any tempting food.  By not making it easy to just reach over and grab a plate of food, you will be less likely to overeat.  That also means don’t stand next to a buffet of food while visiting with friends or relatives. Otherwise, you may end up snacking the entire time you are chatting, which could spell excess for your calorie intake.

By incorporating some of these behavioral tips during your meals and at social gatherings, you should be able to keep unwanted pounds at bay.  Good luck!

Patty Peoples is an accomplished fitness professional with 30 years of experience, including 20 years as a Fitness Educator at Chaffey College and was recently crowned World Duathlon Champion in her division.   Patty can be reached at p2peakperformance@hotmail.com

####

Holiday Fitness Tips – All Things Fitness Column for 11/3/11

Hi All!

Below is the EARLY version of my “All things fitness” column.   This is the COMPLETE article – unedited.  Hope these tips help you, your family and your friends make it through the holidays without gaining a pound!  Good Luck and let the Holiday Season begin!

Forever FIT= Forever YOUNG!

Patty Peoples

“All Things Fitness” Column
for November 3, 2011

Holiday Fitness Tips

By:  Patty Peoples

     With Halloween behind us, can you say the same about the Halloween treats? Did you know that the majority of people gain the most body fat between Halloween and New Year’s Day?  Well, I’m going to give you three tips to help you not become part of that national statistic.  Are you ready?  Okay, let’s get down to business.

Tip # 1 – Throw out the leftover treats.

Halloween is over, so take any leftover treats (candy, cupcakes, caramel apple, etc.) and throw them away!  Out of sight, out of mind!  You have already enjoyed your Halloween treat, so now it’s time to say good-bye to Halloween and its many sweet
temptations.  If you keep leftover treats around, you will be tempted to eat them, when you really don’t need the extra calories and especially the saturated fats. Also, most candies do not have any micronutrient (vitamins/minerals) benefits.  For instance one small Almond Joy candy bar (.6 ounces) has 90 calories, 4.5 grams of fat (3g saturated), 10 grams of carbohydrates (< 1g dietary fiber, 8g sugars), < 1 gram of protein and 0% of Vitamin A, C, Iron or Calcium.  In other words, this piece of candy has zero  healthful benefits in the way of vitamins and minerals and primarily unhealthy refined sugar and saturated fats.  So what is the benefit of eating this?  None, unless you call flavor a benefit.  But when it comes to trying to keep unwanted body fat from making a home on your frame, you must learn not to make food choices based primarily upon flavor.  There are plenty of more healthy food choices that also taste good, like apple slices sprinkled with cinnamon.

Throughout the holiday season, if you have any non-nutritional leftovers after a party, throw them out as you are cleaning up.  It is best to keep these foods out of the house.  If they are not around, you won’t think about eating them. Once again – out of sight, out of mind!

Tip # 2 – Food as fuel.

 

If you are not doing this already, now is a good time to start – think of food as fuel for the body.  Your food selection should be based upon both its nutritional benefits and the amount of calories your body needs to maintain a caloric balance (calorie intake =  calories expended).  If you are trying to lose body fat, you will need a negative caloric balance (calorie intake < calories expended).  If you are trying to gain some body fat, you will need a positive caloric balance (calorie intake > calories expended).

When making food choices divide them into two primary categories:  calories (macronutrients) and vitamins/minerals (micronutrients).  Calories play a significant role in fat gain, loss or maintenance, while vitamins/minerals, along with water, primarily affect health and performance.  Before you put a piece of food in your mouth, ask yourself the following question, “What purpose will this serve my body?”  Are you eating the food for its micronutrients or its macronutrients (calories in the form of protein, carbohydrates or fat) or both?  If you don’t need this particular fuel, then don’t ingest it.  Excess fuel in the body only leads to excess fat on the body.  Notice I’m not referring to weight, but rather fat.  There is a huge difference.  All day long, the body goes up and down in terms of weight, due to fluid intake and food volume.  Thus, weight fluctuates on a regular basis.  However, once you consume an excess of 3,500 calories, you will gain one pound of fat.  It doesn’t happen overnight, but it will eventually happen, one pound at a time.

Tip # 3 – Don’t neglect your exercise and physical activity.

Did you know there is a difference between exercise and physical activity?  The difference is exercise is a planned, structured and repetitive physical activity for the purpose of achieving a higher level of physical fitness.  Some examples are continuous cycling, running, power walking, yoga, a fitness class and swimming laps.  Whereas, physical activity doesn’t necessarily have to be exercise, but must include bodily movement produced by skeletal muscles and providing progressive health benefits.  Some examples, besides exercise, are washing your car by hand, performing household chores and using the stairs verses the elevator.  Both exercise and physical activity utilize calories and will help keep your body fat under control.

I have a philosophy that has worked for over 25 years and I know it can also work for you – Workout before you go out!   With the temptation of more social events and parties in November and December, you must not succumb to both peer pressure and the temptation to forgo exercising or physical activity for a social gathering.   Instead, stay committed to your program and plan to join your friends later at the event.  You will feel much better and enjoy the event more after your workout.  Otherwise, if you skip your workout, you may feel guilty at the event and try to lessen the guilt by comforting yourself with food and usually the wrong kind of food.  Remember, tip number two?  This is extremely important when attending social functions.

Another method to help beat food temptation at holiday functions is to first eat a healthy meal before you attend the event.  You won’t be hungry at the event and therefore, you will spend more time socializing verses overeating.  By following these three simple tips during the next two months, you will keep your body fat from increasing while also building confidence and self-esteem by proving to yourself you have the willpower to control your eating behavior.   Good luck!

NOTE:  This column can not be reproduced or copied without the permission of its author, Patty Peoples.  Column is copyrighted.

Patty Peoples is an accomplished fitness professional with 30 years of experience.  She is the current ITU Sprint Duathlon AG
WORLD CHAMPION and posted the FASTEST overall female bike split.  She is the current USAT AG Duathlon NATIONAL
CHAMPION,  3-time USAT All-American Duathlete and 3-time USAT #1 Nationally Ranked AG Duathlete.  Patty is also a motivational speaker, fitness educator, multi-sport specialist, community activist/volunteer, wife and mother.  Patty can be reached at p2peakperformance@hotmail.com

####

%d bloggers like this: