With the financial markets as they are and many people worried about their jobs and the security of their homes and businesses, I have seen an increase in the number of people attending my classes and coming to me for personal training.  On the face of it, this might not seem to make sense.  Perhaps you are one of those people who has always seen personal training as one of the luxuries that we have to give up when times are hard.
 
As a personal trainer what I see are people making choices – choices that look to their long term health and well-being. What they know is that regular exercise is extra important in times of stress.  Regular, strenuous exercise keeps cortisol levels down and rids our body of adrenaline.  Both of these hormones can lead to anxiety and depression as well as making it more difficult for us to concentrate and cope on day to day basis.  Reducing exercise can often lead to an increase in “hidden” costs, such as increased doctor’s bills, leading to increased anxiety over insurance costs or eligibility.
 
In times of stress, staying fit and staying focused is essential.
 
We know we need to exercise, but we also know that it is very difficult to keep motivated when you exercise on your own.  There is always something more important than that power walk or run that you promised yourself you would take instead of your regular class.

Walking is a great weight-bearing exercise but it does not help your upper body strength.  Few of us are really able to gauge for ourselves when we are working at our optimum level.  Suddenly our power-walk becomes an amble. 

You know that we should all be participating in some level of weight training 2-3 days a week and working all 12 major muscle groups for optimum strength and bone density as well as participating in cardiovascular activity 3-5 times a week for 20-60 minutes at a time.

Strength training and flexibility training also keep you from getting injuries such as pulling a muscle when you are gardening, which in turn leads to more visits to the physical therapist or chiropractors and more hidden costs. 

So, if you don’t know how to do that yourself, enlist the help of fitness professional.  By keeping strong on the outside we benefit physiologically, physically and psychologically when it comes to times of stress; whether that stress is financial or the stress of caring for a loved one.
 
OK – so we know we need to keep fit and we know it’s very difficult to do it on our own.  So how do you keep fit, yet at the same time keep the strings tight on your pocketbooks?  Cut back on other things, your fitness classes really should be the last thing to go.
 
Working out as opposed to eating out may sound extreme but is a great way to cut back.  Forego the take-out pizza or Chinese and save that money for a fitness class where you hit every muscle group in one hour and get your cardiovascular activity too.  Instead of going out to dinner make a healthy meal at home.  This can also save unwanted calories as you know exactly what is going into the recipe that is being made and you’ve just saved yourself a whole lot of money.
 
Stop buying the junk or extra treats weekly.  By not buying the cookies, pie or chocolate gateau, you will save yourself $$$ and be healthier too, further enhancing your health and fitness.  If you have a sweet tooth, it is cheaper, and healthier to make an easy recipe from scratch such as peanut butter cookies made with reduced fat Smart Balance peanut butter, Smart Balance oatmeal, some dried cherries, sunflower seeds and a little bit of dark chocolate – a healthy and delicious recipe that is cheaper than store bought items and full of good fats.
 
Another way to save money weekly is to shop around – go to different supermarkets to find the bargains.  For example Wal-Mart sells Kashi bars for $2.50 a box.  These bars are a healthy snack.  Shaw’s carries the same bars for $6.00 per box.  Ocean State Job Lot has the Bob’s Red Mill range of quinoa, granola, oatmeal and bulgur wheat cheap.  The price is doubled in every supermarket I have been in.  They also carry many lines of organic healthy blue corn chips, veggie chips etc.  By saving on your food bill you are creating an income to support your fitness bill so you get the most bang for your buck!
 
What all of my clients understand is that no one can put a price on health and fitness.  You may be surprised to learn that three classes a week costs less than one take-out meal for your family and it’s going to help do more to prevent hospital bills and doctors visits in the long run than “saving” on your fitness now.  You will save money by preventing, diabetes, heart attack, stroke, depression and anxiety or hypertension.  All this just by changing the way you spend your dollars.  Where are your priorities?
 
You only have one body – life is not a rehearsal and you won’t get a second chance to be healthy.

Allison Duxbury is an AFFA qualified fitness professional with over 15 years experience in group and personal training.  After many years travelling the world with her husband Rod, an officer in the British Army, they returned to her roots in Connecticut to bring up their young family and start her business: FitFocused.  Three years later, the business is thriving and her clients range from 9-year-old competitive Irish Dancers to an octogenarian veteran.

 

 

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Are you in the throes of holiday shopping and partying and wondering how you can possibly find the time to exercise?  As I always say – consistency is key.  Remember that fitness cannot be stored so if you decide to give yourself two weeks off over the holiday season, be prepared to have lost up to half of your current fitness levels that you have worked hard to achieve.
 
Stay motivated by signing up for events in your local area such as a walk for a cause or a run such as the Turkey Trot. If you are traveling do the same – what a great way to explore a new area.  Local running stores always know safe or favorite running/walking routes.  If that is impossible for you, then even working out to a DVD or getting a workout to take on your travels from a certified personal trainer is helpful or you may choose a Yoga class to de-stress.
 
You can pack on five to 10 pounds during the holiday season.  Do you know that one pound is equal to 3,500 calories.  The good news is that a good hard work-out can, on average, use up about 700 calories as well as helping you to maintain or improve your current fitness level.  You can do it … schedule it in your daily calendar as if it’s a doctor’s appointment.

Be consistent – make a plan and stick to it!  Keep a journal of each day of exercise on your fridge and then you will really know if you are cheating yourself.  This could be a commitment to yourself to walk 15 miles per week – that’s just three miles a day, five days a week – or take classes or sign up for personal training. 

Although there are other pressures on your wallet – now is the time that scheduling classes or personal training slots is most helpful because you make yourself accountable for your workouts.  If you can’t do that – link up with a friend who is more likely to be consistent than you – and make yourselves accountable to each other. 

Workout watches, which give you a breakdown of hours exercised and calories used, are a great gift and useful whether you are training in a group or on your own.
 
Remember to eat four to six small meals a day instead of waiting to eat until you have that one huge meal in the evening when you will not be able to burn it off.  By eating throughout the day, you won’t over-eat all the wrong things at dinner. Before going to your party eat soups, fruits and veggies, so you won’t be starving when you arrive.

A great way to ward off those extra pounds is to exercise before the party so you will burn more of what you eat and replace the glycogen you have used during your workout with potatoes or pumpkin or apple pie.  Turkey or beef will repair the muscles you have worked.
 
If you are hosting the holiday meal, prepare lowfat foods.  For example, when making pumpkin pie use egg whites and instead of cream, use evaporated milk.  You could use graham crackers for the crust.  Baste meats with wine or broth – not butter.  Buy everything fresh instead of prepared foods, which are salty and will result in increased weight through water retention.
 
People often ask me – what if I am at someone’s home for dinner?  Remember your portion sizes and don’t feel you have to finish everything on your plate.  Skip dessert – or go for a fruit option.  As a quick guideline choose a portion of meat the size of a deck of cards, potatoes no bigger than the size of your fist or stick to less than ½ cup of rice or pasta and fill up on fresh veggies and salads (but skip the dressing).  Take a pass on the bread and the butter.
 
By taking responsibility now and staying committed to eating and exercising wisely you will enter the New Year happier and healthier and feeling better about yourself.  If you know now that you will struggle over the holiday season – make a commitment now to an exercise schedule for the New Year – and then stick to it!
 
Have a happy and healthy holiday and New Year!

Allison Duxbury is an AFFA qualified fitness professional with over 15 years experience in group and personal training.  After many years travelling the world with her husband Rod, an officer in the British Army, they returned to her roots in Connecticut to bring up their young family and start her business: FitFocused.  Three years later, the business is thriving and her clients range from 9-year-old competitive Irish Dancers to an octogenarian veteran.

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