Typically to calculate body fat percentage you need at lease some skin fold calipers, if not a water displacement tank. There are formulas that use far less invasive measurements, such as a couple body circumference sites along with height and weight. Here are some links to some websites that will approximate your body fat percentage for you (you'll need a tape measure):
http://www.bmi-calculator.net/body-fat-calculator/
http://www.healthstatus.com/calculate/body-fat-percentage-calculator
Knowing your body fat percentage, even approximately, can be a very helpful benchmark to see how you measure up with your health. It can also be very motivating if you're trying to lose weight and you can see that percentage moving downwards. Margin of error on these tests is relatively small and should give you a general idea at least.
Live well!
Cassandra Wyzik
www.FitToYouBrevard.com
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Thursday, May 24, 2012
Monday, May 21, 2012
Habits
I recently finished reading "The Power of Habits: Why W Do What We Do in Life and Business" by Charles Duhigg and am currently reading "Infinite Self" by Stuart Wilde and found a synchronicity I think would help all of us.
In Duhiggs book he discusses habits, how we form them, how we change them, and one end of your yard to the other. even how large companies use our habits to influence the products we buy. The concept that was the most palpable for me was this: if you want to form a certain habit, like exercising regularly, you can achieve it by working on other habits. What studies have shown is that if you concentrate on any one habit, the motivation and consistency developed by doing that habit transfers to many others. So people who were asked to religiously track their finances for a month also smoked and drank less, ate better, and exercised more.
In Wildes book he also discusses discipline and how to develop it doing small tasks regularly and essentially strengthening your discipline muscle so you can have discipline for other things as well. He suggests doing tasks like moving 12 stones, one at a time, from one end of your yard to the other at 7:01 am. The tasks don't even have to be relevant, you just need to do them!
In Duhiggs book he emphasizes the importance of internalizing the reward you get from doing a task. Without realizing the reward you're getting it is very difficult, if not impossible to make something a habit. So if you're moving stones around your yard, make sure you take a moment at the end to smile at your triumph and say "there, what a nice pile of stones I just made". Duhigg speculates that about 40% of what we do on a daily basis is a matter of unconscious habit, so try to make your 40% count!
I was amused and inspired by Wildes suggestion at doing various tasks for a designated amount of time to gain disciplinary strength and decided to compile a list. Feel free to use these for yourself and to submit your own suggestions!
Do the following:
1) Make your bed every day when you wake up (for 1, 2, 3, 4...days, you pick! Make it a challenge!)
2) Floss your teeth every night before bed
3) Drive the speed limit all day long, fight the urge to go over!
4) Call a different friend every day, someone you haven't spoken to in awhile, and catch up!
5) You know that park/restaurant/store you've been meaning to go to? Go there! Do it now! Drown out the excuses and gain a little discipline!
6) Rise at 6 am every day and go for a walk on the beach/in the woods/go kayaking/stretch/etc
7) Dust all the ceiling fans in your house every day (add a time to get a double dose of discipline)
8) Drink a cup of tea every day when you wake up
9) Take the movies/books off your shelf one at a time, dust around, and put them back nice and neatly
10) Weed and water your garden every day
Pick a time, the same every day is best, and/or an amount of days you'll do the task and stick to it! If you're really needing disciplinary help, just do one for 3 days and build from there. Heck, just do it once if you're really struggling. Add a day every time you accomplish a goal. Keep track of your goals and if you accomplished them or not. Keep a journal, write down your thoughts and why you did or did not stick to your plan. Reflect and internalize the journey. Since I approach things from the exercise/wellness mindset I'll suggest that instead of beating yourself up if you don't stick to your plan, give yourself a task to do if you fail, like 20 jumping jacks.
If you can adhere to these little tasks, you will see big improvements in your day and in your life. Just stay strong, evaluate the excuses, get to the bottom of what's holding you back and don't let it hold you back another day! Ask yourself, do you want to change? Prove it!
Til next time!
Cassandra Wyzik
www.FitToYouBrevard.com
In Duhiggs book he discusses habits, how we form them, how we change them, and one end of your yard to the other. even how large companies use our habits to influence the products we buy. The concept that was the most palpable for me was this: if you want to form a certain habit, like exercising regularly, you can achieve it by working on other habits. What studies have shown is that if you concentrate on any one habit, the motivation and consistency developed by doing that habit transfers to many others. So people who were asked to religiously track their finances for a month also smoked and drank less, ate better, and exercised more.
In Wildes book he also discusses discipline and how to develop it doing small tasks regularly and essentially strengthening your discipline muscle so you can have discipline for other things as well. He suggests doing tasks like moving 12 stones, one at a time, from one end of your yard to the other at 7:01 am. The tasks don't even have to be relevant, you just need to do them!
In Duhiggs book he emphasizes the importance of internalizing the reward you get from doing a task. Without realizing the reward you're getting it is very difficult, if not impossible to make something a habit. So if you're moving stones around your yard, make sure you take a moment at the end to smile at your triumph and say "there, what a nice pile of stones I just made". Duhigg speculates that about 40% of what we do on a daily basis is a matter of unconscious habit, so try to make your 40% count!
I was amused and inspired by Wildes suggestion at doing various tasks for a designated amount of time to gain disciplinary strength and decided to compile a list. Feel free to use these for yourself and to submit your own suggestions!
Do the following:
1) Make your bed every day when you wake up (for 1, 2, 3, 4...days, you pick! Make it a challenge!)
2) Floss your teeth every night before bed
3) Drive the speed limit all day long, fight the urge to go over!
4) Call a different friend every day, someone you haven't spoken to in awhile, and catch up!
5) You know that park/restaurant/store you've been meaning to go to? Go there! Do it now! Drown out the excuses and gain a little discipline!
6) Rise at 6 am every day and go for a walk on the beach/in the woods/go kayaking/stretch/etc
7) Dust all the ceiling fans in your house every day (add a time to get a double dose of discipline)
8) Drink a cup of tea every day when you wake up
9) Take the movies/books off your shelf one at a time, dust around, and put them back nice and neatly
10) Weed and water your garden every day
Pick a time, the same every day is best, and/or an amount of days you'll do the task and stick to it! If you're really needing disciplinary help, just do one for 3 days and build from there. Heck, just do it once if you're really struggling. Add a day every time you accomplish a goal. Keep track of your goals and if you accomplished them or not. Keep a journal, write down your thoughts and why you did or did not stick to your plan. Reflect and internalize the journey. Since I approach things from the exercise/wellness mindset I'll suggest that instead of beating yourself up if you don't stick to your plan, give yourself a task to do if you fail, like 20 jumping jacks.
If you can adhere to these little tasks, you will see big improvements in your day and in your life. Just stay strong, evaluate the excuses, get to the bottom of what's holding you back and don't let it hold you back another day! Ask yourself, do you want to change? Prove it!
Til next time!
Cassandra Wyzik
www.FitToYouBrevard.com
Saturday, May 12, 2012
Tabata Training
Tabata training is a 4 minute, very high intensity workout designed to help you achieve faster and often better results than longer workouts. It's usually accomplished doing body weight exercises like burpees, pushups, and squat jumps for 20 seconds at your maximum effort followed by 10 seconds of rest for a total of 8 rounds (4 minutes).
I've read study after study demonstrating the amazing benefits of tabata training versus other forms of training and at just 4 minutes it's much harder to say no to! As I've stated before, the best exercise routine for you is the one you'll stick to! I think it's pretty much impossible to come up with an excuse to not do a 4 minute workout.
For more information see the articles below and do a little research into this really cool form of training to see if it's right for you!
http://www.livestrong.com/article/521329-the-benefits-of-tabata/
http://www.practicalhacks.com/2008/12/16/tabata-training-60-minutes-benefit-in-a-4-minute-workout/
Rock on, live well,
Cassandra Wyzik
www.FitToYouBrevard.com
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