I don’t know my BMI, OH MY!

BMI stands for Body Mass Index, a numerical value of your weight in relation to your height. BMIs are good indicators of healthy or unhealthy weights for adult men and women, regardless of body frame size.

In the BetterU program this week I learned that it is important to know your BMI number because carrying too much weight is a risk factor for heart disease and stroke. BMI values less than 18.5 are considered underweight. BMI values from 18.5 to 24.9 are healthy. A BMI between 25 and 30 is considered overweight and a BMI above 30 is considered obese. To find out your BMI, click here.

Finding out your BMI is painless. There are no needles, no dunking booths, or pinch tests. All you need to know is your height, your weight, and your activity level. I know two of the three. Of course I know how tall I am, or should I say how short I am. I also know that I fall in the “active” category. What I don’t know is my weight. I haven’t weighed myself in…um…quite awhile.

I have a love/hate relationship with the scale. So we broke up. It’s a long story. In summary, I used to let the scale control my mood…if it was down, I was up! If it was up, I was down.

So, lately I’ve been tracking my progress by…

• Using a tape measure
• Seeing how well my clothes fit
• My energy level
• How I look in the mirror

These methods work great, but I think it’s time to dial it back in so I make sure I’m at a heart-heathly weight. So, I’m going back to weighing in about once a week. But first, I think I’ll go buy my scale some flowers to make sure we get back together on a good number note.

Now I really must go calculate my BMI, if I’m in a great mood on Monday, you’ll know why!

I was born with very little willpower and a very big appetite. Because of this challenging combination, I have to work at building willpower muscle every single day.

Similarly, in her book, The Beck Diet Solution, Dr. Beck talks about the concept of:

“Strengthening your resistance muscle and weakening your giving-in muscle” when it comes to food.

What does this mean? As Dr. Beck explains, “Every time you resist the urge to eat something you really shouldn’t you strengthen your tendency to resist it again in the future. And every time you give in and eat (or overeat) food you shouldn’t, you strengthen your tendency to give-in.”

As a result of this little lesson, I am now training the little willpower I do have like my body…with focus and planning. My plan?

• More focus on goal setting with statements on why achieving my goals is important to me
• A renewed focus on food journaling and food prep. If it’s not on my plan, forgetaboutit!
• Being prepared for obstacles

Speaking of obstacles, this week the BetterU program had a tip about what to do when you have an unplanned snack attack. They suggest creating some distractions like painting your nails or going for a walk to keep your mind off mindless munching. Here are a few more helpful hints to keep from eating too many extra calories:

• Brush your teeth or put on some Crest White Strips (I’m always less likely to eat right after I brush)
• Drink more water or make a cup of hot tea (I sometimes mistake hunger for thirst, do you?)
• Go shopping, but not grocery shopping
• Read in a room other than the kitchen.
• Whatever you do, do not watch the Food Network
• Take a relaxing bath
• Knit if you know how to knit, otherwise…
• Grease the handles of your fridge with baby oil
• Have your jaw wired shut. Kidding!
• Blog, but if you don’t have a blog then read a really good blog like this one
  
• Call a long-winded friend

Now I really must go to the gym and do the other kind of resistance training and if I get hit with an unplanned snack attack I’ll call Carrie (to wish her a happy birthday, of course!)

I am a big believer in the buddy system. In fact, it’s one of the ways I stay on track in a number of areas of my life from business to healthy-living. Angela, God bless her, wears both hats when it comes to keeping me on track to achieving my goals.

Each Sunday Angela and I email each other our goals for the week and then we talk, Twitter, and email each other throughout the week to make sure we’re staying on track. And, it works. If you don’t have someone like this in your life, FIND ONE. I’d suggest finding someone that has a similar (or better) training style and work ethic that you do, that way you can help one another set and achieve realistic, yet challenging goals.

Week 4 of the BetterU program focuses on the importance of creating social support…the two legged or the four legged kind. In fact, in our lesson this week they reminded us that:

Research shows that dog owners who walk their dogs are more active and have a lower Body Mass Index (healthy weight for height) than people who don’t own or walk their dogs.

I have to say, I’m pretty lucky to have Ang and my dog, Bella, in my life to keep me on the fast track to a BetterMe!

Now I really must go take Bella for a walk and call Angela for a pep talk!

To learn more go to www.GoRedForWomen.org. Please.

I am a track star.

And by track star I mean I am pretty darn good at tracking my nutrition and my workouts. The importance of journaling was one of the lessons in Week 3 of the BetterU program. Not only do they encourage you to track your meals and workouts in a journal they encourage you to take the time to figure out what’s working and what needs improvement.

So, after reviewing my last two weeks in my fitbook, I’m going to focus on one area in my plan that needs improvement.

This week I’m going to start scheduling my workouts in my calendar. I’m going to schedule my workouts just like I would a meeting or an appointment. I rarely if never miss or show up late for a meeting so why not schedule and treat my workouts the same way? Lately, I have been cutting my workouts short because I’m in a hurry, and that, in my fitbook, is unacceptable.

So, while I might be a self-proclaimed track star, I need some work on calendar management.

What are your plans for improvement this week?

Now I really must go download a new track or two on my iPod, I forgot to mention, I’m also a Rock Star!

I hope your weekend is full of heart-healthy Fitness & Spice!

Now Toto and I really must go find the courage to go out for a run!

You’re probably wondering what I learned during Week 2 at BetterU(niversity). Well, truth be told I learned a lot of things this week from the American Heart Associations BetterU program. But I really want to chat about rewards for short term goals because I think this was the lesson I was meant to learn this week.

Today I had two separate conversations about short term goals and rewards associated with achieving those goals. While I’m sure we all agree that the reward of setting healthy living goals is better health, right Jill? But it certainly is nice to have a carrot dangling over your head to help you achieve your goals. Ok, maybe instead of a carrot…a massage, right Ang?

The BetterU program encourages you to categorize your goals into 3 groups: Exercise, nutrition, and a heart-healthy goal. Here are a few of their suggestions:

• Physical Activity Goal: This week, I will find a safe, convenient place to walk – at home, work, or in my neighborhood.
• Healthy Eating Goal: I will make one of my favorite recipes healthier this week by: adding healthy ingredients, cutting out less healthy ingredients, and/or replacing less healthy ingredients with more healthy ingredients.
• Lowering Your Heart Disease Risk Goal: This week, I will take the Go Red Heart Check-Up to learn my risk for heart disease and stroke; if I don’t know my numbers, I will make an appointment with my healthcare provider to get them.

After setting your SMART goals, it’s time to set a reward for achieving those goals. The “carrots” or rewards don’t have to be expensive they can be anything meaningful to you. Some of my carrots? A manicure, a magazine, new workout clothes, new tunes for the iPod.

What are your carrots for achieving your short term healthy-living goals? Tell us your answer in the comment section below and one lucky winner will be rewarded with a pack of three Safe Side Towels! This contest will end on Saturday, February 20th and the winner will be announced on Sunday.

Now I really must make like a bunny and hop to the gym…I’ve got some carrots waiting for me!

Congratulations to everyone who’s already joined the Go Red For Women campaign. If you haven’t joined yet…what are you waiting for? It’s free to join and it takes no time at all to sign up!

I’d like to say a heartfelt thank you to all of the bloggers who participated in Friday’s Blog Your Heart Out Day! Speaking up about heart disease could save a life.

And, congrats to Rachel for winning the $25 iTunes Gift Card drawing. Rachel….YOU ROCK!

What gets your heart pumping?

• Your Valentine
• A good workout
• Music on your iPod
• All of the above

For me, it’s all of the above (with the exception of the Valentine part, but I’ll take that up with cupid).

You know what else tugs at my heart strings? Organizations like the American Heart Association and fitlosophy that are helping countless people live healthier lives. Today I join these two organizations along with a network around the globe in the BLOG YOUR HEART OUT DAY campaign to SPEAK UP about heart disease, the number 1 killer of women.

Many forms of heart disease are preventable so I’m going to ask you on behalf of your Valentine to go see your doctor for a heart screening. And, to encourage you to join the Go Red For Women movement and get your heart pumping I’m going to propose a Random Acts of Fitness & Spice BLOG YOUR HEART OUT DAY challenge.

If you accept the BLOG YOUR HEART OUT DAY challenge you will be entered to WIN a $25 iTunes Gift Card. All you need to do is tell us in the comments section:

1. That you joined the Go Red movement

2. What music is on your workout playlist that gets your heart pumping (exercise IS a key to prevention, afterall!)

And speaking of heart pumping music, you can also score some serious extra credit points by adding this love song to your iPod:

Enter the drawing here by 11:59 P.M. on Saturday, February 13th and the winner of the iTunes Gift Card will be announced on Valentine’s Day!

Now I really must go join the Kool kids at the American Heart Association and GO RED!

Today kicks off my first of 12-weeks following the American Heart Associations BetterU program and already I’m feeling pretty SMART.

The weeks program kicked off with a 5 question quiz and guess who got an A+? Yours truly!

There were a lot of great points in week one of the BetterU program, but I thought we could briefly chat about two: Signs of a heart attack and SMART Goals. Ready to go to BetterUniversity? Let’s get started by talking about….

Signs of a heart attack

It’s important to know these signs to help you spot when a heart attack may be happening:

• Discomfort in the chest or other areas of the upper body
• Shortness of breath
• Other signs of discomfort like breaking a cold sweat, nausea and lightheadedness

If someone has signs of a heart attack, 9-1-1 should be called immediately for help. If someone loses responsiveness or stops breathing, an AED should be used (if available) or CPR performed, in addition to calling 9-1-1.

Want to take an online CPR course or find a CPR class near you, click here.

Moving on to…

SMART GOALS

I’m a big fan of goal setting. In fact, ever since I’ve started using my fitbook, a 12-week training and nutrition journal, I’m getting better about setting, reflecting, and achieving my goals. fitbook helps set 12 week goals, break those goals down into one week chunks,  and then break them down further to one day at a time.

The BetterU lesson this week suggests making SMART goals:

• Specific
• Measurable
• Appropriate
• Realistic and has a…
• Timeframe

I’m no CPR dummy so I’m going to follow this SMART way of goal setting and take accountability for building a BetterMe.

Now I really must go study for week 2 of BetterU…I want my GPA to be like my blood type and my attitude: B-positive!