Thank you Runners World. This is brilliant.
…to change your day. In an instant. If you wake up poo-pooing your day before you even step foot on the ground, don’t be surprised when your day goes to shit. What did you expect? You set it up to happen! So instead, before you roll out of bed… Take a few minutes to appreciate the good in your life. Look at the beauty that is you and the fact that you are living and breathing and healthy. And God forbid, if you are not healthy, even more of a reason to turn that thought process around. Your body and cells function off of your thought process, this is a fact. So think positive. Instill one positive thought that can be your focus for the day. Then get into the habit of it… You will start to see that Monday mornings will become more beautiful and less dreadful. This life is what you make of it, so make it a good one.
Fight the Funk.
We’ve all been there. The funk. That time where you don’t feel well mentally or physically, and you just don’t want to exercise or eat right. I wish I could wave my magic wand when I see this happening to my friends, my clients and myself. It’s real, but it more than likely won’t happen when everything in your life is in order. If your life is in balance, you will feel energized physically and mentally. You will want to exercise and you will make the right choices when you’re out to dinner. So I ask you this… Are you in a funk? Are you making excuses as to why you’re not working out? Are you choosing the bread, pasta and dessert? If you say YES to any of this, I’d like you to do a quick self check.
Is your schedule lopsided lately? Are you balancing your time between work, play, spirituality, exercise and relationships? Whenever our schedules become disproportionate, our energy drops. Lowered energy creates the illusion that there isn’t enough time in the day, so a vicious cycle of time limitation ensues. Adding regular doses of YOU time (meditation, quiet time, R&R), exercise and play to your day will remind you that you are in control of your schedule. Recognizing all of this will help you grow and feel the JOY of a balanced life. So do a rundown of your day. Is it balanced? If not… What can you do to balance it? Once you are honoring all areas of your life equally, the funk will fade. Trust.
I’d like you to stop for a second and look around. Right now. Where are you? What surrounds you? I’d venture to say that most of you are on a sweet little smartphone sitting in a comfy space… Maybe your couch in your warm home? Maybe in your car that starts when you turn the key? Maybe you’re sitting at your desk reading this on a computer where you are able to do work daily? I think you get my point. Life is hard. Yes. But, do you ever stop to think just how lucky we are to have been born into a family in the United States? We have running water, heated homes, coffee shops and gyms. Yes, I know it’s a grander scale but sometimes we need to pull ourselves out of our “poor me” rut and really see just how good we have it. So look around… Be grateful for all you have and all you have accomplished. Then go reward your body with a great sweat. And smile. And stop bitching. Please?
Realism and Discipline.
I want to touch on a topic that is very important for anyone trying to lose weight. There are phases of weight loss that we need to remember, and your actions during these phases will make or break your ultimate success.
Let’s start with the REALISTIC side that I speak of frequently. Your life change in nutrition and exercise must be realistic for YOU relating to your schedule and lifestyle. If you have a family of 4 that you make dinner for every night, you should learn to apply your way of eating healthfully to your entire family without presenting them with a delicious grilled chicken breast and steamed broccoli every night. No one should be subjected to that nonsense. There are so many healthy options that are healthy and filling for growing kids and famished husbands. Take the leftover lean meat and vegetables from your dinners for your lunch the following day. If you are a single person who could eat Trix for dinner if you wanted, I would recommend making your food in large quantities that you can combine throughout the week. Crockpot chicken, sautéed vegetables and a pan of quinoa will allow for different meals depending on how you mix it up. Using white wine vinegar one night and salsa the next will help you feel satisfied and not in a food rut. Healthy snacks should be on hand for every type of family. Hard boiled eggs, string cheese, Greek Yogurt, almonds, raw veggies, oranges, apples and cottage cheese. Plan to have a protein and veggie or fruit at every snack time and you will keep your blood sugar stable.
I’d like to now touch on the DISCIPLINE portion of your lifestyle changes. I talk a lot about being able to enjoy wine and cheese here and there throughout your week. I sometimes forget to remind you all that you MUST incorporate discipline and will power into your days and weeks and months… You are changing your body on cellular level. You are changing your cravings and your appetite. This means you must feel the hunger pangs in the beginning, you must feel the cravings for sugar that you have been addicted to. In order to make the changes that will be lifelong, you need to prove to yourself that you can say no to that piece of cheesecake or that glass of wine. While your cells are changing and your habits are changing, your internal system will switch over and you will soon notice that you are no longer craving the chocolate pieces after your dinners or feel the need for a heavy dinner. It’s a process, but you must honor your body during this phase. Honor it by giving yourself a cheat meal ONE PER WEEK, starting about 2 weeks after you’ve completely changed your nutrition. By then you will be over your cravings and that cheat meal will look a whole lot different than it would during week 1. Not only will yours cells be cleaner and your cravings will be gone you will be HONORING your body and that will motivate you to continue on the lifelong journey. Once you have achieved the switch internally and weight loss has occurred, you can then change up your program to include a realistic menu of healthful items plus a few cheats here and there.
The point I am trying to make here is this… We are all in a different phase of health. No one is on the same path, attaining the same results. You need to understand where you are TODAY and plan accordingly. If you have to say NO to anything “cheat like” then so be it. One day you will be able to say YES to anything in moderation, but getting there takes hard work. Dig in. Commit to it and make the best of your journey.