Story last updated at 6:19 PM on Wednesday, December 8, 2010 Physical fitness starts with brain workout

Editor’s note: This is a first in a series of stories aimed at providing tips and encouraging southern Kenai Peninsula residents to improve and maintain their physical well-being during the darkest part of the year.

Holidays tend to bring out our best and our worst. we want to do good things for other people and make the time extra special, but these noble goals often lead to increased stress and decreased health. as the days grow shorter (it’s a fact; it doesn’t just seem that way), making healthy choices becomes more important.

Healthy choices are not necessarily fewer meals and grueling workouts.

“It’s how you eat, how you exercise how you feel about yourself,” says Sharon Schulz, a speech and language pathologist, who lost about 50 pounds by changing her approach to eating and exercising.

Maria Santa Lucia, a B&B and assisted living center owner and instructor at the Bay Club said, “I’ve lost about 30 pounds by trying to change how I am as a person. I’ve worked on my brain.”

Schulz and Santa Lucia started a three-month wellness program from one originally developed by Kellie Blue at the Bay Club. after experiencing success in the program and realizing how important their mutual support was, they talked to Blue about forming a formal support/education group which focuses on healthy lifestyles.

On Nov. 26, Schulz and Santa Lucia presented their main ideas in a public talk at the Bay Club called “Surviving the holidays with weight loss success.”

Schulz emphasized that for many, weight loss is a vital step toward long-term health, but that weight is not something that is simply cured. Weight management goes hand in hand with physical and emotional health.

It’s important to have a clear goal or reason for losing weight. For Schulz, that was simply a desire to be more active and participate in community events.

At a healthy weight, a person will have more energy, which means she can do more with her family, move more quickly, think more clearly, even perform better at work.

“Getting to optimum weight and optimum fitness can really change your life in ways you won’t realize until you get there,” Schulz said.

Below are some things to remember about taking care during the holiday season (and beyond).

n Look at things in the positive and be kind to yourself. Try hard, work hard, but forgive yourself when you mess up. instead of focusing on the negative, consider all of the ways you are blessed.

n think in small increments. a small change over a long time can make a huge difference. You can do it.

n Be mindful of how you feel, what you’re eating, how you’re exercising. Realize when you’re eating mindlessly or out of control. take a deep breath and ask yourself what else you can do to manage your stress. part of practicing mindfulness is keeping a food and exercise journal, every few days if not daily, which also helps measure progress towards a goal. Research shows that people who continue journaling after they reach their goal are more likely to keep the weight off.

n Eat well, eat right. Consume healthy foods and try not to skip meals, especially before a party. Portion control is key, and being hungry will trigger overeating. Focus on getting enough of the right stuff, and there will be less room for junk.

n Do something you enjoy. Read, play or listen to music, go for a walk, stretch, have a hot drink, call a friend. Even 5 or 10 minutes will make help your happiness and productivity.

n make exercise a fun priority. Anything you can do to move your body and get sunshine and fresh air, ideally with family and friends, will help your overall health. if going outside isn’t appealing, there are a variety of local indoor options. Get the minimum 30 minutes of exercise five times a week. It’s important to vary your activities and balance aerobic exercise with strength/resistance and flexibility training.

n Get enough rest. Your metabolism will suffer without enough sleep. Don’t stay up too late or get up too early trying to get things done (or just worrying about it). Even just an extra 10-minute nap can relieve stress and set you back on track.

n Be a friend. ask for support and give it to others. Friends challenge and help make life more fun, which makes accomplishing your goals a lot easier.

n Do what feels good and works best for you. You’re an individual. Different people and lifestyles require different approaches; there is no single correct schedule, food or exercise choice.

Next week: Aquatic exercise.

Lindsay Johnson can be reached at lindsay.johnson@homernews.com.