30 minutes of activity = # of points
1 point= walking, yoga, pilates, weight lifting, curling, housecleaning
2 points= golfing (no cart), lane swimming, skating, dancing, aquafit, moderate aerobics, mowing lawn/snowblowing, horseback riding, shoveling, hockey
3 points= biking (road/stationary), step aerobics, race walking, soccer, elliptical
4 points= jogging, cross training, stair climbing, tennis, lane swimming
5 points= squash, group spinning classes, group cardio classes
Monday, January 26, 2009
How to use this blog
A blog or "web log" is a great way for a group of like-minded people to come together and share stories, information, successes, failures, etc. Now that more of you are looking at the blog we figured it's time to learn how to use it.
Along the left side of the blog are a number of changing items. A poll, a recipe and the blog archives. Each week we'll try to update the poll question with something relevant to the Get Fit Challenge. Your answer is anonymous, so don't be afraid to vote. The recipe is a little healthy tid-bit that you might want to incorporate into your diet and the archives are so you can review old blog posts at anytime.
The actual blog is based on informative articles and anecdotes that we hope will challenge and motivate you for the next 12 weeks. At the end of each blog you'll see a link called comments - don't be afraid to comment here. Everyone who checks out the blog will see the post, but what you say may be very encouraging for others.
Let us know if you are enjoying the blog! Keep up the great work!
Along the left side of the blog are a number of changing items. A poll, a recipe and the blog archives. Each week we'll try to update the poll question with something relevant to the Get Fit Challenge. Your answer is anonymous, so don't be afraid to vote. The recipe is a little healthy tid-bit that you might want to incorporate into your diet and the archives are so you can review old blog posts at anytime.
The actual blog is based on informative articles and anecdotes that we hope will challenge and motivate you for the next 12 weeks. At the end of each blog you'll see a link called comments - don't be afraid to comment here. Everyone who checks out the blog will see the post, but what you say may be very encouraging for others.
Let us know if you are enjoying the blog! Keep up the great work!
Tuesday, January 20, 2009
10 Ways to Eat Healthy on Vacation
Many Get Fit Challenge:2009 participants are taking a well deserved vacation this winter and concerned about how they will manage the challenge and enjoy their vacation! Don't worry, here's a list of the 10 Ways to Eat Healthy on Vacation as posted by the Journal of the American Dietetic Association:
1. Resist the Urge to Splurge
don't think of eating out on vacation as a splurge. When we no longer think about eating out as a "special treat" we take away the opportunity to overindulge.
2. Have it Your Way
don't be afraid to ask for foods served to your specifications at a sit down restaurant. Asking for dressing on the side, salad instead of fries and smaller portions are common requests from healthy vacationers.
3. Enjoy the Scenery and Enjoy the Food
be active and explore your new surroundings. Use food as fuel for your activities
4. Walking is Your Secret Weapon
sightseeing can take all day and that is alot of steps. Make sure to wear comfortable shoes and enjoy the exercise
5. A Treat a Day
sometimes its hard to resist the gooey treats of the region you are visting. Denying yourself is never a good thing, so go ahead and have a treat, just try to keep it to one a day if you can.
6. Make Better Choices
use your restaurant menu wisely, order dishes loaded with vegetables, fruits and natural proteins
7. Hide the Mini-Bar Key
eliminate the temptations, hide the mini-bar key. If you have a choice leave the key at the hotel desk.
8. Water is Your Friend
water helps us feel fuller and when travelling will reduce the chance of dehydration.
9. Take "Five a Day" on Vacation
try to keep up your "five a day" fruits and vegetables. It will make meals seem more filling and satisfying
10. Eat When Hungry and Stop when Comfortable!
Have a great trip!
1. Resist the Urge to Splurge
don't think of eating out on vacation as a splurge. When we no longer think about eating out as a "special treat" we take away the opportunity to overindulge.
2. Have it Your Way
don't be afraid to ask for foods served to your specifications at a sit down restaurant. Asking for dressing on the side, salad instead of fries and smaller portions are common requests from healthy vacationers.
3. Enjoy the Scenery and Enjoy the Food
be active and explore your new surroundings. Use food as fuel for your activities
4. Walking is Your Secret Weapon
sightseeing can take all day and that is alot of steps. Make sure to wear comfortable shoes and enjoy the exercise
5. A Treat a Day
sometimes its hard to resist the gooey treats of the region you are visting. Denying yourself is never a good thing, so go ahead and have a treat, just try to keep it to one a day if you can.
6. Make Better Choices
use your restaurant menu wisely, order dishes loaded with vegetables, fruits and natural proteins
7. Hide the Mini-Bar Key
eliminate the temptations, hide the mini-bar key. If you have a choice leave the key at the hotel desk.
8. Water is Your Friend
water helps us feel fuller and when travelling will reduce the chance of dehydration.
9. Take "Five a Day" on Vacation
try to keep up your "five a day" fruits and vegetables. It will make meals seem more filling and satisfying
10. Eat When Hungry and Stop when Comfortable!
Have a great trip!
Tuesday, January 13, 2009
It's better to have a body in shape than to obsess about the shape of your body
The title is so true! Here's a great website for you to check out www.yourhealthyweight.ca
There are some great tools for calculating healthy weight and determining Body Mass Index (BMI) which is a good indicator of health and weight. Let us know if you check this site out by posting comments.
Do you have other websites that Get Fit Challenge:2009 participants should see? Tell us which are your favourite.
There are some great tools for calculating healthy weight and determining Body Mass Index (BMI) which is a good indicator of health and weight. Let us know if you check this site out by posting comments.
Do you have other websites that Get Fit Challenge:2009 participants should see? Tell us which are your favourite.
Wednesday, January 7, 2009
Getting Started
Don't let excuses get the best of you during this challenge. All we want is an additional 30 minutes of activity from you! We provided a list of activities and their points value but maybe your favourite activity isn't on there, no problem! Tell me what your favourite activity is and we'll assign a points value to it! Maybe another Get Fit Challenge:2009 participant would like to try it.
Welcome
The Get Fit Challenge:2009 is ready to go! We welcome all you have signed up and will welcome all latecomers as well. We look forward to getting fit, having fun and "feelin' fine in 2009".
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