News Report

F as in Fat

American's are still getting fatter

Obesity Increases in 28 States


Some helpful links
Action for Healthy Kids

Eat Right

Battle of the Bulge

Yesterday while I was running and contemplating over the previous evening's Biggest Loser episode, the need to battle the bulge seemed even more important than ever. As I watch the show it's great to see the contestants loosing weight and feeling happy and excited again. It's great that they're overcoming emotions and obstacles that kept them from being healthy and feeling good about themselves. In all of that thinking the question of "But how did they become so overweight in the first place?" came to mind. And the answer, they gave up the battle or perhaps they never learned how to fight in the first place.

Never learning how to fight stems from childhood in which the child either had overweight parents as examples or was taught and GIVEN poor nutrition. As I raise 2 young girls these things are important to me. I want to give them an example of how fun and satisfying it is to eat healthy and exercise. It's also my responsibility to teach them what is healthy and what isn't and to GIVE them proper nutrition since they're to young to do it on their own. Hopefully, by the time they are able to make all of their own healthy decisions they will be educated and motivated. I also tell them I love them just how they are...I hope they always feel happy and confident in themselves.

Giving up the Battle. Danny, on the show, is a great example. Everything was fine, got married, had kids, got in a rut, had no time, lost his fire, didn't exercise and ate lots of food..probably in that order. It's been great to watch him find some time, exercise and eat healthy, get out of the rut, get his fire back...probably in that order.

The battle of the bulge is easy for very few people. Here in North America it is amazingly easy to get food, too much food, and too much unhealthy food...and then to eat it all!

I think we get busy, get stressed out, don't plan, don't prepare and wind up at McD's. We have so much going on that we just want to relax and enjoy a big meal and not worry about what we're eating--we have enough to worry about! We want to hang out with friends and laugh over appetizers, entrée, drinks and dessert. We don't want to have one more thing to think about, to plan, to busy ourselves with. And so instead, when we turn 55 we worry about diabetes, prescription prices, insurance rates. Giving up on the battle is like telling a lie. It kind of feels good, might make you look good or like you're having fun, but you can be sure it's going to catch up to you and then things won't feel so good or be so funny.

I just read a study that put some people in front of an automatically refilling bowl of soup and the other a group that had to get up and get another good of soup on their own. The group with the automatically refilling bowl ate twice as much!!!! When you have a bunch of food in front of you, you're probably going to eat it!

So, instead plan to be healthy, make a plan as to what you're going to eat, crunch the calorie numbers, be responsible.

The battle is not always fun and sometimes it's a hard decision, but eating healthy and exercising will make you feel good and keep you healthy for all of the years that you keep on fighting.


...wew!

Extra Motivation

Needing some extra motivation to lose those pounds? Not only can you help yourself feel and look better, but you can feed those who don't have enough. For every pound you lose NBC (I think) will donate a pound of food to Feeding America. What a great program! You can start now and write in between April and March how many pounds you lost. Go HERE for more info.

Monday Motivation

Run something fast this week!

Motivation Monday

Motivation Monday

Be Responsible! The key to being successful is being responsible. By this I mean, decide what you're going to do and DO IT! Own up to where you're at, where you want to go and how you're going to get there each day. If you decided you're running 3 times a week and strength training 2 times a week....DO IT! No more excuses or not enough time. Squeeze it in, make it work and feel good about it.

Tell me, tell a friend, tell your family your goal and be responsible to them too.

Here's a Contract I have my clients sign at the beginning of a six week session. Sign you're name and be responsible!



Success Contract



I ________________, understand that by signing this document I am committing both mentally and physically to myself and KSN (Kelly Swanson Nutrition). I fully understand all the program components and agree to adhere to the requirements outlined in this contract. I understand that by not following the outlined requirements I may not achieve positive changes in weight, body fat, and/or circumference measurements upon the completion of the 6 week program.

Program requirements are as follows:

-reading all information provided

-cardio, strength and flexibility train at least 3 times per week

-complete a nutrition and exercise journal

By adhering to all of these requirements I expect to achieve positive changes in weight, body fat, and/or circumference measurements upon the completion of the 6 week program.


Program Start Date: ___________ Program End Date: ____________

Print name __________________ Print name ___________________

Sign name __________________ Sign name ___________________

Monday Motivation

I was recently talking with a good pal and she remarked how she would be starting her exercise plan today. We talked about the side effects of NOT EXERCISING:
one is usually less productive throughout the day, eats more/worse (interesting!), feels crummy...talk about a downward spiral! Who wants to go through all of that when instead, you can workout, feel good, get lots done, eat healthier and look better? Hum. There are usually about a million + one excuses people use to NOT EXERCISE, but most are easily resolved. You probably know how to resolve your own too...so do it!

Here are a few things that help me stay motivated:

Sign up. Sign up for a race, an event a competition that you'll have to train for. This gives you a goal and a deadline. Whether you want to win, finish or just not embarrace yourself, you will be motivated.

Plan ahead. Since I usually workout in the early morning I think about my workout the night before. This helps take the decision out of exercising. I already know what I'm going to do and don't have to even think about it come morning. I also have time to get excited about it. If one option doesn't sound appealing, I think of something else that I can do that will give me the exercise I need. I even put my clothing/shoes/socks out the night before...so I don't have to stumble around in the dark...giving myself time to chicken out and hop back in bed.

I think of how good I'll feel later. If you skip out on your workout you usually feel guilty about it later...instead of feeling good...hum (another no brainer!).


So, whether you've already pumped up your heart rate for the day or you're debating on getting at it now, JUST DO IT!

Monday Motivation

It's Monday morning! Time to start the week right. Lace up those sneakers, get to the gym, get outside, turn on some music and get your heart rate up for at least 20 minutes. You'll thank yourself the rest of the week.