DO NOT underestimate the power of this activity. It may seem like it doesn’t matter much, something you have to do each day, or “not enough” work for you, but DO NOT underestimate how powerful walking can be for an overall active and healthy lifestyle.
Aim to get at least 10,000 steps in per day. At this level people tend to be more active overall and live a healthier lifestyle. Walking is a great way to get your body moving, help digestion, elimination, and strengthen your heart and circulatory system.
Find walking boring? Download your favorite podcasts or playlist. Try this workout and walk right in your living room! Enjoy.
When are you feeling most energetic and most active? It can be hard enough to fit exercise in, not to mention trying to fit exercise in when you are tired and feeling worn out.
Some of naturally gravitate toward early morning – others toward evenings. Some of us like to be in bed early others could stay up all night. Which are you? Try out different workout times and see which ones fit best into your life.
Then start to plan your workouts around those times. Keep in mind performing an intense exercise session too close to bedtime can keep you energized and up longer than you’d like. Make sure you give yourself about 2 hours to settle down after a hard workout if you are doing your exercise close to your slumber time.
Working out alone has its benefits and its struggles. Many people prefer working out with a tribe.
Find your tribe by considering what type(s) of workouts do you like to do? What time of day? Where – inside, outside, a class, a small group? Then begin participating in the activities you like where others who like the same activity are.
At first it may feel awkward and weird – remember you might the new person in class, however stick with it and give relationships a little time to develop. It’s also important to put yourself out there at times.
If you are hanging in the corner making it impossible for others to get to know you, guess what – they won’t. Make sure you smile, make eye contact, and say hello on a regular basis. Making friends takes time and hopefully your time for socializing is limited by the time and effort you put in sweating.
Here’s a little help in case making new friends is the tough part.
There is more and more research coming out about meditation on the benefits on mood, emotional regulation, ability to concentrate and focus, as well as, brain development and changes in those who meditate … for the better even as we age.
If your idea of meditation is sitting quietly, legs crossed, eyes closed, with a weird hand position – think again. There are lots of ways to mediate. One popular way is to move. During mindful movement you pay close attention to all the sensations of the body, the way your body moves in space, your breathing, and your muscles. Begin right now. Notice how your body is being held in space. Do you feel places of tension? Ease? Move your arms up, and then return to your starting position. Turn your hands over and back. Walk forward, sit, stand, turn.
As you perform these movements move slowly and pay attention. What does the area around your body feel like? What’s the sensation of the air on your skin? Notice if your body feels like it is pulsing? How far does that pulsing move away from your physical self? Where does your breath go in the body? Can you move it into places you have not paid attention to yet? Places you feel “stuck” or places of tension?
Spend 1-5min noticing these items then return to whatever activity you were doing. Notice how you have changed by taking a short break. How is your concentration, focus, mood? Make a note – mental or physical and plan to repeat maybe today, maybe tomorrow. Just know you are going to continue to practice this mindful movement.
We are 70% water. When we are dehydrated our bodies begin to struggle. We don’t think as clearly, concentrate well, and we get irritated.
Make sure to drink plenty of water every day. It’s recommended that you drink about 8, 8oz glasses a day and compensate if you drink things like coffee, tea, alcohol as these are all diuretics.
Don’t believe me … that don’t take my word on the benefits of water. Check out this guys journey.
The water in foods and other beverages count, but don’t rely on that alone. Often we eat when we are really thirsty so before you reach for food drink some water to determine if what you really needed was hydration.
Ready to challenge yourself to get started on your fitness goals this year? Try a 7-day free trial with Jillian Michaels and take the guess work out of your fitness – Reach your goals in 2018.
Remember, if you are feeling thirsty you are already getting dehydrated! Drink more. Start Right Now.
People often underestimate what it will take to be successful in a goal. Many times they have chosen a large goal and then fail to break it into smaller pieces. For example I once had a woman tell me she needed to lose 50lbs in 3 weeks for a wedding and she “was ready to work hard to get this done”. Wonderful goal for this woman. It would allow her to move better in her daily life, play with her children and grandchildren, and have more quality of life in health, however 50lbs in 3 weeks is not healthy weight loss. It didn’t take 3 weeks to put that extra weight on, and it wasn’t going to take just 3 weeks to lose it. Healthy and sustainable weight loss happens around 1-2lbs per week. I worked with this woman to do the math and choose a more realistic weight loss plan for her wedding.
Next we had to break the goal into steps. When planning for a long term goal it is important to break the goal into smaller more doable chunks. This allows our inspiration, motivation, and behavior to have a focus point we see as achievable. The human mind isn’t so good at following through on long term goals when it gets mundane and things aren’t changing quickly. We humans are programmed to go with what feels good in this moment and what’s easiest, as we like to conserve energy.
Here’s the formula for creating a good goal structure. It’s called SMART goals.
S = specific, if I say I want to be more healthy, what does that really mean? Eating better? Working out? Sleeping more? Healthy relationships? Without a clear vision of what that means it is hard to figure out what behaviors I have to change. Start with your big goal and narrow it down again and again until you have a very specific vision.
M = measurable, again say I want to more healthy, how will I know when I get there? Let’s say I decided it was being at a healthy weight for my body and a healthy body fat percentage. These are two numbers I can measure. I can take a pre and post measurement to find out where I am in the process at anytime. Make your goal measurable.
A = attainable, if I want to be at a healthy weight but choose a number well below my genetics I am setting myself up for misery. I may make the number with hard work but to maintain it I will be stuck in a pattern of behaviors that may be too restrictive. There are many places to consult about your goals. Check reputable sources online, hire a expert in the area of interest, read a book, magazine, or blog related to your goals. You have lots of options for knowledge.
R = realistic, similar to attainable however in this one your willingness to put the effort in matters. It may be attainable for you to lost 50lbs however the length of time (approx 1 year) and level of needed attention to the goal may not be what you want to put your efforts into. When you pick your goal making it realistic is important to your success. You can hold the 50lb, year long goal as the larger goal, but make the one you are working on more about the next month or two. Do the math and break your larger goals into smaller chunks.
Finally, make your goal:
T= time sensitive. This is another important piece to holding inspiration and motivation. Again, when a goal feels so far away it’s hard to stay motivated and continue to find daily inspiration to keep us on track. It’s important to make your goal relate to time. For example: 50lbs may be your larger goal, but you get rewarded every week, when you’ve lost one.
The whole process of SMART goals is important to success, make sure to spend some time today focusing on defining and/or refining your goals.
All the time I hear people say “I just need more motivation and then I’ll be able to stick to a workout plan”. It’s not more motivation they need it’s inspiration.
I cannot motivate anyone to workout, I can’t motivate anyone not to, either. All I can do is act and support in ways that inspire others toward being their best selves. However, even that isn’t enough. People need to find their own sources of inspiration – which could be a picture, a blog, a phone call with a friend, watching another person doing the thing they’d like to do – to maintain and build their motivation.
So today, go find a thing or two that you can use each day as inspiration toward your goals to help you build and maintain your motivation to complete the mundane steps of daily exercise and healthy eating. Then get ready to use them everyday and watch your progress grow!
On this day of Thanksgiving … Remember your body! Give it the thanks it deserves by eating well, sleeping well, and moving today. Practice care and acceptance for yourself and for others. Most of all enjoy your family, friends, neighbors, or the dude sitting next to you at the bar (could be coffee or beauty 🙂 – with love and grace.
Today let go and relax. Allow yourself to find ease in your doing and be present in the work that surrounds today. You deserve the balance and joy that comes with being present to your experience and fully engaged – this is living life on fire – vibrant and alive.
I am so grateful for all of you. Those of you out there focused on your health, your wellness, and building healthy relationships are what make my work so enjoyable. Those of you brave enough to reach deep inside and find those parts of you that are wounded – then work hard to heal those wounds are what make my work so rewarding. Life isn’t always easy and I know many of you work hard to balance your life. It takes work to make your life work, and I am grateful to be on that journey with you. Thank you for giving me the honor of being part of your story.
Make today one of reverence and gratitude for all the hard work you do to maintain all the things you’ve got going on in your life. Balance takes effort and ease. Make today’s efforts easy.
When beginning a workout it is important to begin with a warm up and end with a cool down. In both cases the gentle movements allow the body to begin preparing the systems (musculature, circulatory, and neuro-muscular junctions) to work together. As the systems begin working together your muscles “warm up”. The blood begins flowing to smaller areas and the tissues become more playable.
Begin by performing some of the same movement patterns you are planning in your workout without the overload of weight or speed. This helps your brain get ready for the more complicated work of compensating for overload. Once the workout is over it is important to let your body “cool down”. This means you are allowing those worked muscles to slow down, blood flow to gradually decrease, and the tissues to settle.
Check out this cool down and stretching routine. I really like this website and the workouts these two create. It’s a great resource for those of us working out at home.
When when we stop moving abruptly the blood can pool in our larger muscle groups and make us feel dizzy, in addition, performing flexibility training after a workout is important because the muscles are “warm” and the stretch reflectors and proprioceptors are able to more easily stretch. They still need a gentleness to perform at their best, but it will be much easier with less potential for injury if your muscles have good blood flow. The job of these proprioceptors is to make sure you do not harm your tissues.
Try foam rollers to help you obtain a deeper stretch when you are ready for your flexibility training.
When getting ready to cool down, begin moving in similar movement patterns to your workout but slower speeds and less to no overload. To complete your workout plan to spend 10-15 minutes stretching all muscles of the body a few times each (compound movement stretches save time and are great here). Allow your breathing to become deep to take benefit from your increased endorphin flow and set an intention for what’s left of your day.
Remember – the nutritional part of maintaining a healthy weight is about 80% of the battle. While exercise matters for quality of life, ability to live well into our older years, and feeling alive, it’s only about 20% of losing/gaining weight. This is because exercise is good at helping us use up calories (aka stored fat) but only if we aren’t putting more into storage.
In addition, exercise often creates more hunger – because you are using more calories you need more fuel. If you are eating your fuel via junk food you are only filling your tank with junk. The body then struggles to help you rebuild tissue and have what it needs to make sure you are strong and ready for your next workout.
Planning your meals and making sure to follow the 80/20 rule when choosing foods is important. Here 80% of the time you are on track for your goals (weight loss, maintenance, or gain) and 20% of the time you eat what you want. This can be looked at according to the hour, day, week, etc.
If you are following the 80/20 rule on food and making good, healthy, whole food, nutrient dense choices, you can be pretty sure your also following the 80/20 rule when it comes to the way diet and exercise work together to create a healthy weight for you.
This video goes over a case study of someone who works a lot, isn’t able to find the time to exercise, and is starting to have physical problems as a result of being about 100lbs overweight. He outlines where to start and how to stick with it.