Soooo... how bad was your portion distortion? I used last week's challenge to keep me on track. I already actively track what I eat, but it's always good to double check that your teaspoon of sugar is not a rounded teaspoon.
This week is a personal favorite of mine: Get Strong! The change is to incorporate 20 to 30 minutes of strength training two to three times per week. Now, this is not meant to replace the cardio you are doing. You need to supplement it, so you get the maximum benefits. Yep, I have this one in the bag.... But first, lets talk about why this is important. Besides the obvious benefits you can see (definition, inches lost, able to open a pickle jar by yourself), strength training helps lower your blood pressure, boosts your metabolism, and, most importantly for me, it helps build/maintain your bone density. It also lowers your cholesterol, reduces your risk of arthritis, and will give you the same endorphin release as cardio.
To get started, there are several classes offered at your local gym. Currently, I go to a Body Pump class; our instructors say we average about 800 reps during an hour long session. I will lift weights when I can't get to a class. If you are a member of the gym, see if one of the trainers will give you a tour of the equipment. You can also get a session with a trainer who can put together a workout for you. You don't have to be a member of a gym to do this - there are body weight exercises like lunges, squats, push-ups, and sit ups. Throw in some dips and you have a full body workout right there... How about doing yoga or pilates in your living room? Most of us that have cable, also have access to some sort of Fit TV type deal.
Lastly, hit the internet or the newsstand (I personally like the ones on Runner's World). There are great articles out there on different workouts, different equipment (barbells, dumbbells, or machines), and workouts for the home. If you are already lifting, try something new and change up your routine.
Other Resources:
Mayo Clinic: http://www.mayoclinic.com/health/strength-training/HQ01710
The
book we're following: http://www.amazon.com/52-Small-Cha"nges-Healthier-ebook/dp/B0056J4ER0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1325722556&sr=1-1
Jenn's
blog: http://thewoogies.blogspot.com/search/label/52%20Small%20Changes
