How to become a regular exerciser

Is one of your New years resolutions to start working out on consistent basis?   

I am a life long exerciser - I can   say that I have been exercising all of my adult life some 25 years  and for a fair amount of my childhood too. During that time, my efforts have been consistent, regular and productive.  When I was younger I played soccer, softball, basketball.   During high school I stop doing regular sports but started with Jane Fonda exercise video tapes.  

The one thing that has been a constant companion throughout this long training career is I have always needed to find ways to motivate my self.  It was hard some days , but somehow, almost every time, I have done it.   When I have had a family, I started putting them ahead of my exercise and  I gained a few pounds.   

Without realizing it, I made exercising a lifelong habit .People often say to me "oh but it's so easy for you!" but I can assure you it isn't. Working out  never gets any easier - that's false ! You merely get fitter and work harder. I feel the same discomfort as a beginner exerciser, get out of breath in the same way a unfit person would and weights feel heavy to me as they would to a person with less strength. I just have a greater work capacity that allows me to work at higher levels of output - however, it's still as hard as the first time I ran around the block as an eight year old training for my first sports day. And yes - that feeling of sore muscles beginners get after starting a new exercise routine (Delayed Onset Muscle Soreness or DOMS) - I get that too... at least a couple of times a week! (I love DOMS)

Everyday, there are things I would rather be doing than sweating in the gym or panting out on the road, like watching TV,  surfing the net, reading, sleeping, meeting my friends or just chilling out eating junk food...but the difference between me and a non-exerciser is that I "just do it" to quote Nike. Exercise has become a habit and a vital part of my day just like eating, sleeping and breathing.

The hardest part about working out  is getting off the couch, or getting out the front door, or away from whatever place you are drawn to. Once you've broken away from that place - the rest is easy...or relatively anyway!

So - how do we establish a routine that will eventually become a habit? Well, I have a number of suggestions which may help.

Remember, it takes 3-6 months of concerted, regular effort for something to become habitual, so don't go expecting any quick fixes but with some application of effort and, dare I say it, discipline, exercise adherence is a real possibility and developing the skills to be self motivated are yours for the taking...we just need to get through that first few months...

Set goals. Why do you want to get fit? Is it to lose weight, look good on the beach, drop a clothing size, be healthier? get stronger? What ever it is, write it down. Show it to people, tell people about you goal, explain what you are trying to achieve. The point of this exercise is to give you focus. Every workout missed or every day off your healthy eating plan puts you a day further away from achieving what you want from your time spent exercising. Make sure your goals are realistic and achievable in a reasonable time frame. If necessary break your main goal into "micro" goals that you can tick off on a regular basis, e.g.

Write a pro and con decision list. What have you got to gain versus what have you got to lose. If you ever feel your resolve waning, revisit this document and remind yourself what you have given up in return for all the benefits you are working towards, e.g.

Pros & Cons 
o Look better 
o Half an hour less sleep 
o Lose weight 
o Have to be organized 
o Feel fitter 
o Drink less alcohol 
o Have more energy 
o Eat clean foods

After reviewing the above lists it should be apparent that the minor cons are outweighed by the greater pros and should serve as a reminder that the decision made is a worthwhile one.

 Make a plan and stick to it. Getting fit is a journey, and to successfully complete a journey you often need a map. By planning how to get from A to B, we can prepare for change and give ourselves a route to follow which will allow us to progress along our chosen path without having to worry about losing our way or getting distracted. Remember the old adage - "prior preparation prevents poor performance!"

I will often plan a  90 day rotations. I get a weird joy of setting up my workouts in excel and know what workout s I am doing.    I just finished a hyrid of Supreme 90/ Cathe’s Muscle Max and walking/running  for 90 days. 

o Plan your workout times - treat them as appointments and stick to them. 
o Have a back up plan in case you are unable to exercise at the time you wanted to - if you cant go to the gym, what can you do instead? If it's raining, where else can you workout? Cover your bases! Have alternatives ready to cover as many eventualities as you can envisage. 
o Plan your weekly food intake and shop accordingly. One of the truths of diet and nutrition is that if you have junk food in your cupboard, you will eat it. As a result, make sure that you have plenty of healthy food in your cupboards and that includes snacks. 
o Make sure you carry adequate food and water with you so you don't have to rely on grabbing a snack at work - prepare much of your days food the night before 
o Tell other people about your plans so they don't accidentally interfere with your efforts to adopt a new healthy lifestyle.

 Keep accurate training and diet logs.  I keep my exercise  log in excel and have been doing this since 2004.   I track my food in my fitness pal atleast during the weekdays.  Write it down! Nothing motivates like success...but to judge success we need to see where we started. By keeping track of workout performance, dietary trends and physical measurements we can see when we improve. Sometimes we fail to see our improvements because they are, on a day to day basis, so small but overtime, these small improvements will add up to noticeable changes in body composition, bodyweight, fitness levels etc. Often, someone who hasn't seen you for a while will comment on your dramatic weight loss or improved muscle tone - they haven't seen you in a while so the changes seem great whereas to you, seeing yourself in the mirror on a daily basis may not have spotted much in the way of changes at all.

 Don't be afraid to fall off the wagon. Even with the very best planning, goal setting and support network sometimes things just go wrong - life gets in the way. The key when this happens is to not let it phase you for too long and to pick up where you left off as soon as possible. These disruptions in routine are not failures, nor are they enough to undo all of your previous good works but unless you jump back on the wagon as soon as possible, they can be the start of the slippery slope back to our previous physical state and a lot of hard work wasted. Learn from whatever caused this disruption to your planned routine and take measures to try to minimize the chances of a similar disruptions happening again. Its kind of cheesy but some say that to FAIL is the First Action in Learning and so long as we take something positive away from a failure, then it was not a wasted opportunity.

How to get stress relief from exercising

Are you suffering from stress  and looking for some stress relief!    Are you stressing over money or a situation with the kids.  Don't underestimate the power of exercise!! Exercise is a good thing--it is a really good thing besides for losing weight.  A stress free happy mom equals happy family.  

.Doing exercise is not always enjoyable, but in this fast pace modern world it is a must in our daily lives. Take the case of cardio  exercise which moderates your emotions as they release endorphins during the exercise which acts as a natural pain reliever and boosts your mood. Due to this increase in endorphins, the exercise will reduce the stress from your body. This is why it is said that exercise and stress relief is related. During this process you will sweat it out which makes you feel relaxed, refreshed and you will be able to get  a good  night  sleep.

Regular exercise usually keeps the body fit and mind stress free. In this busy  crazy world a lot of moms  always complain that they have no time for exercise, it is just a lame excuse they make as they find it's not enjoyable. But when you understand how closely exercise and stress relief is linked, you will automatically find out at least some time to do any some form of exercise. I exercise as soon I get my boys off to school in the morning.  It is my time.  Do you have little ones maybe get up earlier or incorporate them in the exercise.  When my boys were little I did a lot of walking in the double stroller  or I pulled out a walking DVD.  These days, my exercise routine is typically alternating days of strength and cardio and    occasional yoga workout.   There is nothing like good kickboxing workout  that let’s me get out some aggression or stress about work or money issues. Strength training makes me feel strong and makes me proud when I can lift heavy weights.  Do what you like to do and you will do it. 

Exercise need not always be a serious activity which requires you to sweat and pant. If you are a first timer to this, or have not exercised for a long while, you can just start slowly by doing some simple exercises. You can also go for an activity that needs only very little preparation which can include gardening, or  taking your pet out for walk . By doing this you can make the transition easier and enjoyable. Honestly, I have never said after a workout that I wasn’t happy that  I worked out.   

Some basic/important ideas on exercise and stress relief:

* Exercise reduces your built up tensions and emotional tensions. 
* Exercise release endorphin's and other hormones giving the feeling of well being within you. 
* Exercise can also be used as a means of social gathering and thereby building up a better social life.

Young families and emergencies

While at my mother's house on Sunday evening, my mom got a call from my aunt. We immediately knew from the Oh Sh**T that it wasn't good news and thought immediately it was my uncle. However it was my 28 year old cousin who was in the hospital and thought he had a stroke.

That knocked the stuffing out of me. My cousin is also the primary breadwinner for his beautiful family, a wife and 2 young daughter 4 and 1 years old. They also bought a home 2 years ago. He was doing well at his job and just got a promotion.

Some of my worst money financial fears include loosing my husband or him loosing the ability to work.

All Young families should have the following check list:

1) Disability insurance usually this is a job benefit take advantage of it
2) Life insurance while you work does offer it, get a separate term life policy
3) Emergency fund While my cousin may have disability insurance times like this is when you do not need the extra stress of paying bills .
4) Medical Insurance You never know when an accident or a medical emergency will hit.


Joining in with Mom for the Weekend Rewind Blog Hop Linky thingy... do join in!

Financial Benefits of quitting smoking

My husband has been smoke free for 1 month today! I am so proud of him. He had quit before but he is really gung-ho this time around. His smoking money came out of his "fun money" and was often a source of tension about it. (Yes I nagged him about it)

In addition to th obvious health benefits there is a great benefit to the pocketbook!

The costs add up: Cigarettes, dry cleaning, insurance -- you can even lose your job. A 40-year-old who quits and puts the savings into a 401(k) could save almost $250,000 by age 70.

Smart money tips for joining a gym

I joined a gym this past fall after not being motivated to workout at home. I feel that putting in the effort into my health is well worth the $35 a month that I am spending. I was familiar with the gym that I joined since I was a member many years ago before I had children I liked it location and hours however since it had been many years since I used it last I wanted to double check that it was still a good business.
Here are some smart money tips:
Do a free trial Most gyms offer at least a one day free trial if you go to their websites, but it's possible to get them for much longer, especially at the start of the year, by cannily using special vouchers offered on the web or local papers. If you can't find a trial offer for your gym, just call it up and ask, most will say yes. Negotiate to see if you get the registration fee waived
Take a Tour See how many people are there! Tour the gym at the time you want to work out so you can see how crowded it is. Take a look at the equipment, make sure that's clean that there are things to wipe down the machines as well as the number of machines. Are the locker rooms clean?
Check to see what is included Sometimes a club will throw in a few free personal training sessions. Are group classes included-if they are extra and you want group classes, this gym may not be for you. My gym includes aerobics and weight training classes in the monthly membership fee however you can buy special boot camp classes extra or personal training sessions. My father goes to a more expensive gym where they have a pool and there is an extra cost for access to the pool.
Read the contract thoroughly before you sign the dotted line: Make sure you know if you are signing for a 1, 2 or lifetime (I have several friends that signed up for Lifetime memberships to Bally's years ago for $19.99 a month-not one of them uses them right now) If you need to do an automatic monthly charge, use your credit card so they do not have access to your bank account. Also sure the terms of cancellation are clear as well.
The bottom line-a gym membership is worth it if you are going to go!

Why flexible spending accounts are worth it

It is open enrollment time! We did the paperwork this week at my husband's work for 2008. One of the things we started last year was a flexible spending account for health care. We did $2000 for 2007 and needed to decide what to do for this year . Bankrate shares tips for making the most of your Healthcare flexible spending account.

1. Review the past year's costs.
We have used $1700 so far and I have just over $300 of dental work being done in the next 6 weeks. This worked out perfect for us and was a typical year.

2. Set aside money for major work.My oldest son had some major work this past spring and I had to get new glasses. This worked perfect since I was able to submit these expenses right away. Having $76 dollars out of each paycheck makes it easier to do this!
3. Save all receipts.

Put all receipts in safe place because you will need to send them in. I do it once a month and send my receipts in. We got several prescriptions a month and all this goes into a shoe box that I have in my home office.


4. Know the rules.

Know what is covered! Not only are doctor appointments covered but dental, eye glasses are too!

5. Buy medicines with leftover funds.

If you have extra near the end, stock on on medcine for the year!

6. Don't be afraid to 'lose' it.

This was one of the reasons I was always afraid to start one of these accounts. However after having it one year, it was a very smart decision for my family.

The biggest potential drawback of opening a flexible spending account is the risk that you will have to forfeit funds at the end of the plan year. But this fear can be misguided.

"One of the big hesitations people have about FSAs is they're worried about losing the money in their account if they don't spend it in time," says Dippel. "But even if you don't use it -- say you only spend 80 percent of what's in the account -- you're still coming out ahead because of the tax savings."

Candy, cash and cavities

I was excited yesterday when I found out that my kids dentist was doing Cash and Cavities!
For every pound of candy that the kids turned in they would get $1.00. We turned in 3lbs from their plastic pumpkins.

My dentist and several other dentist in the area will be donating the candy to the soldiers overseas.

I am glad to have the majority of the candy out of the house- the kids don't need it, my waist-line doesn't need it either!! Maybe it saved me a cavity or two....

Food Safety Facts

I just started receiving Prevention magazine in the mail again (as a freebie) . They had a quiz about food safety. No one wants to get sick from spoiled food!! Here are some of the questions and answers:

Frozen food stays good for as long as it's kept in the freezer.

Foods frozen at 0°F are safe to eat indefinitely, though flavor and texture may change with time, according to the USDA Food Safety and Inspection Service.


If you see a spot of mold on your Cheddar, you can cut it off and eat the rest.

A bit of mold on hard cheeses like Cheddar or Parmesan can be trimmed off, 1 inch around and below the spot (be careful not to touch the mold with your knife to prevent cross contamination). But soft varieties such as Brie or cottage cheese can be affected below the surface, so if you see mold, throw it out.


Rinsing eggs before cracking removes bacteria lurking on the shells.

I thought for sure, you would rinse! I always do, but I was totally wrong! Rinsing eliminates the protective coating added to already sanitized grocery store eggs. The USDA requires that all graded eggs go through this process.

It's best to thaw a frozen chicken breast in the microwave

Microwave thawing is safe but only recommended if you plan to prepare the food immediately it begins the cooking process, which can allow bacteria to grow. Otherwise, let chicken thaw in the fridge. This is good to know in case I forget to take chicken out in the morning from the freezer!!


Leftovers should be frozen or refrigerated within 2 hours of cooking.

Two hours is the maximum time that perishable foods can sit out at room temperature which includes the time they're on the table during your meal.

My not so frugal dental visit

I went to a new dentist yesterday for a cleaning that two of my kids are going to now. I had switch dentists because I thought the old one was a little shady (some charges for procedures never done on dates we haven't been there and when I challenged it, sorry wrong client. If it happened once, but happened a few times) and I really didn't like his demeanour. It has been almost 2 years since my last dental appointment.

Good news no cavities!

Bad news I have Periodontal (Gum) Disease which isn't a big surprise to me. A dentist years ago mention to me I will probably have it in my late 30s.... Also it is hereditary and my mom has had it.

I have two deep scaling cleanings scheduled for late October and November. It will cost me about $300 out of pocket. Luckily we have just about that amount in our health saving account to cover it.

Bottom line I need to be more proactive in making my 6 month cleanings. My dental insurance covers 2 cleanings a year.

Dealing with health insurance companies

I got a bill for 2 of my 3 sons annual wellness visit. I called up the doctor's office, it is a new pediatrician that we recently switched to find out why we had a balance of $180. The insurance company rejected the claim because their had been 360 days since their last physical.

I dread dealing with our health insurance company Aenta because of problems we have had in the past. And they are the only option for health insurance through my husband's company.

1. Lost my entire family's records in their system.
2. Drop off one of my twin sons off our policy because it is fraud to have two people in the same family to have the same date of birth. Ever hear of twins?
3. Drop my oldest son's because he has the same first name as my husband.


So you can tell I am dealing with the brain trust.

I figured I need at least an hour of time to deal with this because of spending 10-15 minutes in automate system hell. And if you press "zero" it tells you not recognizable. And then while you finally get to the customer service line, no music just sort of dead air and you don't know whether you are connected or not.

15 minutes in the call, I get a person!

First person I give my little spiel about the billing problem. Not my area you must have pressed the wrong button. I ask if I have the the direct line, she gives me the same number that I called. She says she will transfer me.

What a surprise 20 more wait minutes

Second person I think you may have been transferred to the wrong area let me transfer you. My blood pressure is rising at this point.

Third person Finally get the correct area! Mrs Frugal I am sorry but we can not allow two wellness visits within one year that is why your claim has been rejected. I had spoken to someone in November when we switched pediatricians and they told me that we can go the new doctor and get a physical. I didn't go right away since we had physicals in Mar 2005. No more need to get the kids looked at, I would wait until the right time. Of course this csr has no idea of that policy even though I have the first name, no they don't give out last names or any other information to track the call.

I ask to speak to a manager and after waiting 10 minutes on hold, I get one but she has no idea what I am referring since the CSR didn't fill her in. She tells me that she can run the claim on through and it should go through no problem.

I should have asked for a manager in the first place.

78 minutes later I hang up the phone.