If your goal is to eat well and/or lose weight stay clear of the CAN’T LIST and focus on your CAN LIST!

I had an interesting conversation with my walking buddy yesterday (thanks DJ) about diets and fitness regimens that either restrict certain foods or give you that all or nothing doctrine, such as you CAN”T eat carbs, protein, burgers or ice cream. There are also the CAN’Ts  you make up yourself, for example I CAN’T find time to workout, run a half marathon, do a spin class or boot camp. Here’s and idea use a CAN list! For some people, an all or nothing e.g. cold turkey approach works, but for most people this can lead to frustration and abandonment of their goal to become healthy.

Yes I Can

A CAN list is based on moderation and dedication and allowing yourself to be human.  Here is an example of a CAN’T and a CAN list.  Use them as guidelines for developing your own CAN list.

CAN’T List

CAN List

I can’t run!

You can walk, then run!

Read this

You can’t eat white pasta, only whole-wheat pasta!

You cat whole-wheat-and-white blend pasta.

Blends are great because they are less coarse and chewy than 100 percent whole-wheat varieties, while offering more nutrition than traditional white pasta. This is a good choice if you are trying to make the switch to whole-grain, but need a little more time to adjust the taste and texture of whole-wheat pasta.

You can’t eat sugar!

Well, sugar is in everything so in this case the type of sugar and moderation are key!

Aim for naturally occurring sugar found in fruits and whole grains while consuming your treats occasionally. Reducing your sugar intake can be difficult, but can be achieved with a little patience and dedication.

I can’t do indoor cycling/spinning!

Yes you can!

As with any activity you are trying for the first time you need to listen to your body. If you are trying spinning or indoor cycling, you should focus on building up your stamina.  As you start pedaling, choose a resistance setting that provides you with a challenge while still enabling you to pedal for at least 30 minutes. Aim to increase your resistance or speed by a little every time you are on the bike.

The key here is to get accustomed to the feel of the bike and to build a basic foundation for your new cycling lifestyle.  If you are taking a class, let the instructor know you are new to spinning so that they can help you with bike setup.

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