Amy Culver - The Queen Of Lean

Holiday stress

Holiday season isn't all just about food

Plan ahead to stay on the right track

Prioritize this Thanksgiving

Choose treats wisely during the holidays

Starting a weightlifting routine

Healthy body has right signs

You need a livable food plan

Tailor your food according to needs

Plan strategies for when life gets hectic

Traveling can challenge eating habits

Parenting your own inner spoiled child

Long-term motives create long-lasting results

Interval training works for anyone

Check ingredients when eating out

Get out of the house for your workout

Lack of sleep may lead to weight gain

Cooking extra saves time and calories

Even small changes can make an impact

Swimming is a good
all-around exercise

Don't let slip-ups destroy your plan

Make your lifestyle and health compatible

A little exercise can yield big results

Food plans can help you eat right

Moderation is weight-loss key

Give your weight-loss plan time

Combat post-holiday blues with activity

Choose holiday calories carefully

Good kitchen tools make life easier

Enjoy feast in moderation

Start planning holiday meals now

Don't buy Halloween candy too early

Theaters offer healthy snacks

Try to avoid evening snacking

Tips to stave off hunger pangs

Stuck?  Reassess your routine

Avoid peaks and valleys in diet

Measure size of food portion to help tip scale in your favor

Learn to love being thin

Change your lifestyle; don't just diet

Fruity thoughts to keep fit

Water can ease cravings

Working a pool into your exercise routine

Stay focused, move forward

Delay caving to craving

Review of daily plan should include diet & activities

Holidays are never-ending

Measuring food is key to weight loss

Food-logging can help in weight loss

Find ways to make exercise fun

Reserve time for your exercise program

Substitutions for your holiday treats

Moderation is key to good diet

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A little exercise can yield big results

Starting a new exercise plan can be very intimidating.  I clearly remember how frightened I was when I first started.  I chose to start with aqua aerobics.  I like being in the water and knew that it would support my weight.  This made it less painful while I was moving.  Still, I was afraid of hurting myself, or worse.  Fortunately, I was more frightened by what was going to happen if I didn't start exercising.

At more than 300 pounds, and smoking at the time, I certainly couldn't do a lot.  In the beginning, I couldn't keep up with the class very well, but it was all under water so it didn't matter.  Sometimes I just jogged slowly in place.  But when you are that out of shape, improvement happens surprisingly quickly.  A little effort can yield big results. 

Regular exercise will improve your mood.  There are physical as well as emotional components.  Your body will generate chemicals that will elevate your mood, but you will also feel more confident and competent just knowing you accomplished your workout goal.

The one thing that gave me the most success was a promise I made to myself at the very beginning:  I would never do anything that made me feel uncomfortable.  That promise eased my anxiety and kept me going to class.  Over time, I was able to comfortably do more and more. 

Whatever your current situation, there are things you can do to increase your activity level.  Small walks, even if only five minutes at a time, are an excellent place to start.  Try to find an objective measure, such as time, to keep track.  Set a current goal and add to that every week or two.