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Fit Girl Asks: Are you the 8 percent?

	In Other News: Upcoming Community Events Wednesday, May 09, 2012 5 Simple Steps for Achieving Any Goal Wednesday, May 09, 2012

So it's been a week. Are you the 92 percent or the 8 percent? (Find out what I'm talking about here.)

I'll admit, I haven't been as "good" as I would have liked, but it's the little hiccups along the way that teach us how to overcome obstacles.

If it were easy, we'd have accomplished it already.

Having been out of the country for the first week of the new year, I'm running into all sorts of problems with my goals.

A hectic travel schedule and foreign foods have blurred the lines between health and pleasure.

It's extremely difficult to eat well and follow my exercise routine when I'm sleeping on buses and eating on the side of the road, and when the main cuisine of the land is "fried" and "starch."

But, sometimes, it's not just about making the right decision, but making the best decision.

I imagine over the course of the year (if not already) you, too, will run into similar situations. Whether you're on vacation, traveling for work or shuffling between meetings and errands, the right choice isn't always the most obvious and it's easy to jump ship. Don't give in!

Here's some things I'm doing to keep me as close to 'straight' as I can.

1. Stick to the five habits: Nutrition is often the most overlooked aspect of a health and fitness regime, but it's the one area that can make or break your goals- especially when exercise time is limited. These five habits (formally adapted by John Berardi, PhD., creator of nutrition coaching program Precision Nutrition) can help you decide what and when to eat in difficult situations, like the Middle of Nowhere, rural Japan:

• Habit #1: Eat every two to four hours. This will maintain your blood sugar levels (which helps prevent fat storage) and keep you from binging later. These shouldn't be large meals, but sized based on the four remaining habits.
• Habit #2: Eat complete, lean protein with each "feeding." Protein is made up of amino acids that your body needs consistently to maintain basic life functions. Ladies need one fist-sized portion with each feeding and men need two.
• Habit #3: Get your veggies. The scientific facts stack high on the benefits of fruits and veggies, but none is more simple than this: they keep you fuller longer. Aim to get 10 servings each day, or at least two servings with each "feeding," with the daily veggie to fruit ratio being four to one. (One serving is equivalent to any of the following: 1 medium-sized fruit, 1/2 cup of chopped veggies or 1 cup of leafy greens.)
• Habit #4: Starchy carbs must be earned with vigorous exercise! Be honest with yourself here. Knowing that starchy carbs promote excess fat storage, consider your energy output before opting for potatoes and pasta for dinner. When followed by vigorous exercise, these nutrients provide fuel for your muscles and turn your body to a fat-burning machine. If you didn't put in the work within the 45 minutes before your meal, pass on those options.
• Habit #5: Balance your fat intake. As Americans, we're prone to over-ingest saturated fats and omit the healthy fats our bodies needs If it's solid at room temperature (think butter, meat fats and some oils) it's saturated and should be limited. Fats from almonds, fish and some plants promote a healthy diet and get the green light (but that doesn't mean go overboard!) Always avoid trans fats, which can be found in some fast food joints and pre-packaged food items.

2. Be active when I can, however I can. When you're sightseeing 10 hours a day, sleeping upright in a bus seat and nowhere near a gym (or even an empty 10x10 space) exercise can become a hassle. I'm finding the opportunity to fit in a body weight routine every two to three days... but what about the other four or five days? Stay active. Walk instead of riding the bus. (Better yet, chase the three blocks when you realize your camera is on board.) Choose the stairs over the elevator. (Yes, all 544 that get you to the top of the 8-story castle.) And choose luggage that keeps life interesting. (Like a 35-pound duffel bag and a 50-pound suitcase with broken wheels.)

3. Plan ahead. If you know you’ll be in a specific area during mealtime, do some homework and find a restaurant that can meet your nutrition needs. If not, grab some healthy snacks and supplements to carry you through mealtimes. Choose hotels when possible that offer fitness centers, or find a nearby park to fit in your routines. If you find you’re slammed in a workday, grab some exercise on your lunch break or pack a gym bag and snack for the ride home. Better yet, set the alarm clock an hour earlier and get a workout in before the craziness begins. Sometimes, it takes a little bit of creativity, but it will payout tenfold (or more) in the end!

4. Don't make excuses. It's easy to get carried away with fancy foods that are high in calories and low in nutrients, and it's easy to overestimate how much exercise you're getting and how good your nutrition has been. It's also easy to rationalize it by saying, "Oh, it's just this once." Before you know it, you've gone overboard and have to struggle just to get back to zero. It's important to be honest with yourself. Keep a food log, stay accountable to someone in your similar situation and don't let yourself use the excuse "I'm on vacation," or "I'm too busy," or "I'll be better tomorrow." Infomercial icon Dave Del Dotto is credited with the quote, “No one ever excused his way to success.” You, nor I, will be the exception.


The view from the top is always worth it. Finish strong in 2012!