So...how have you all been doing with your health and fitness programs? Believe it or not, I still have times that require me to slow down and read my own blogs, as well as other sources. I am a person, too, who deals with life getting in the way of "plans".
My motivation mostly comes from all the wonderfully diverse clients and their families who have kindly entered my life...truly, something I am and always will be grateful for...appreciative and beautiful people who lift me up with their accomplishments.
I thank each and every one of you who have worked with and helped NAPS 2 B Fit...Customized Health + Fitness Programs, to continue the mission of restoring a healthy society. Please be sure you all remember to take care of yourselves, that you may enjoy and take care of your loved ones.
Wishing everyone the best of health.
First, stay in on mischief night.
Second, scratch number one.
Go outside for a walk,
Stay away from your temptations,
Enjoy what makes you happy,
And please remember to stick with your balanced exercise program, which will help you make better decisions and pull you through the rest of the holidays coming up.
Who else remembers seeing the performers who are able to stack plates on sticks and keep every single plate spinning without dropping even one?
After this past month, that is exactly what I have had to do...keep all my plates spinning. Huh?
I have felt overwhelmed to the point that I was not able to keep up with my own health and fitness program that I usually like to follow. Oh boy, time to take my own advice, again. I took care of top priority items while letting the other "plates" slow down. When the lower priority "plates" were just about ready to stop spinning and fall off the sticks, it was time to give them a good spin to keep them from falling.
Whew, my deadlines are met, my family is taken care of, my chores are caught up and I am still feeling healthy and fit. How did I do it? I kept up with a fitness program by doing a little bit every day, even when there was no time left. How? Even ten minutes here and there adds up to 30 minutes by the end of the day...how NEAT is that?
Bottom line...keep working towards your goal whether it be an all out effort, one hour per day, or just ten minutes a day...it is better than zero minutes a day. So, please, strive to do your best and enjoy the moment you're in, which will never return.
Clients often ask me if I do the same things I suggest to them, whether it be a lifestyle decision, strength move or stretch.
The answer is...yes.
About keeping a food journal...absolutely, positively, yes; I keep track of what I eat. It has been proven over and over again, over many, many years, that food journaling equals diet success long term. Who wouldn't like that?
Believe it or not, I am human. I have a family, pets, career, hobbies, etc., just like everyone else. There is only one difference, I made a perpetual diet / food log for myself which is compact enough to be discreet and much easier to use than a tablet and pen. I chart my progress, which lets me know what I am lacking, before the end of the day, to give me enough time to make up the difference with smart corrections.
Guess what I discovered? I naturally prefer water, fruit, grains and dairy, in that order. Now what? I am aware of this, so, I will reach for one less fruit, opting for the vegetable serving. Add to that a green leaf and a healthy protein like chicken and I am doing better. I feel lighter with more energy and ambition; you're welcome Jake and Rufus (woman's best friends who love their walks) and Vivi (woman's other best friend who loves attention).
This item works so well for me, that I make one for each client...most choose to journal their food intake this way for personal diet success.
Okay, time to go...take care of my best friends who are waiting oh so patiently.
Until next time, good luck with your journals.
It is time to ditch the electronics...now.
Before you get concerned, please let me clarify that it is for only one hour each day. What will you do with that time? How about paying attention to your surroundings: friends, pets, children, coworkers, wildlife, sad to mention driving (let it wait while driving), workout buddy, nature, mealtime, etc.
If you could put your concentration fully into your exercise program for only one hour a day, you would reap the benefits of a better workout, emotionally as well as physically. The others in your group class will also thank you for not disturbing their workout, either. Think about how much more relaxed and energized you will be. Better yet, don't think, rather, go and do it. Like NIKE says...Just Do It.
Therefore, please make this the month that you get into the good habit of ditching your electronic devices for one hour daily...which will greatly benefit you as well as your social circle and work environment.
I have to remind myself sometimes to slow down when the weather warms up and the days are pleasingly longer. I will tend to overdo it outdoors while losing track of time, only to come in past dark when it is bedtime and still not have had dinner. Oh boy, now what.
Slow down until I am acclimated to the heat. The mosquitoes and gnats help in that department with all the stopping to smack and swat away.
Have a container of water at the ready, to drink and splash on myself.
Wear a wide brimmed hat to keep the harsh sunlight off the face and out of the eyes.
Now, about those late dinners...each finger is worth fifteen minutes. To prevent getting indoors too late for the last meal of the day, I raise my hand to "measure" how much time it is to sunset. Place the hand by stacking the fingers, between the sun and the horizon, without looking at the sun, to see how many finger widths it is until sunset. Each finger width is about fifteen minutes worth of time. I am usually within ten minutes of sunset, to my husband's delighted surprise.
Now, just to remember the sunset times which are still increasing.
"Toughen up and walk it off"...how many times have we heard that one?
There is truth to that, more now, than ever before. Walking is proven, over and over again, to improve prostate, diabetes, obesity and the uncomfortable affects of these conditions, to name a few.
Now that we are entering the warmer, longer, encouraging days of spring, for those of us in the changing seasons areas, try going outdoors to walk it off. I do not mean the extra pounds you may or may not have; rather, the unhealthy conditions that come from being sedentary.
Therefore, all of us should be doing what are bodies allow us to do, in the great outdoors, while taking in all the sights, sounds and smells for that wonderful destressing effect. All it takes is a half hour a day, on most days of the week.
Okay then, will you please be able to go toughen up and walk it off; using common sense, of course? If not walk, then whatever else you are able to do.
Do you want to eat healthy; but, it is too much work that eats up precious time?
Then take the easy way out, which is usually not healthy. Now what do we do?
Both; you can still choose healthy while enjoying convenience. Please, do not skip the produce section of the grocery store. It is very simple to clean and chop fresh fruits and vegetables. Once that is done, you will see how much food there is to serve.
If that is still too time consuming and labor intensive, then choose the platters that are already made up and delicious. The salad bars also have a wonderful variety to choose from. Take out that is healthy and easy, may be pricey; but, someone had to do the work.
So, depending on your priorities and daily surprises, I hope you are able to enjoy a healthy and easy menu.
...is no diet; it depends on your definition of the word, diet, of course. In this sense, diet means a short term eating plan with short term results to match.
The perfect diet is the one that includes all the food groups in proper amounts to effectively nourish the body with all the essential nutrients. This will be different for each person according to their stage of life, energy requirements and eating styles.
So, spend your time and money wisely, on healthy whole foods. To take it a step further, think about seeing a registered dietitian for your individual needs. The information you gain will be priceless, as this is knowledge you will have for your best health possible.
Yes, you are most certainly allowed to have a treat...just do not make a meal of it. Please remember that this is not deprivation; rather, a part of your healthy lifestyle to suit your taste.
Therefore, the best or perfect diet is a healthy way of eating that can be done for the rest of your life.