You work 14-hour days and 6 days a week. The day you are suppose to be off is the day you set aside to run errands to keep the other 6 days going. The kids need to be cared for, the business needs to be run and not to mention your spouse hasn’t seen you relaxed in years. Does this sound like you?
Surveys have shown that two -thirds of the American population has sleeping problems–they can’t get a restful sleep or they don’t sleep enough. Two out of six Americans are obese and heart disease is the number one cause of death—and this is ALL preventable. So, why do we make this choice to ignore our own health and the principles that we apply to other things like our family, our cars and our homes?
As we age, we lose hormones. Losing hormones means we will lose muscle mass at a faster rate if we are not building muscle. Losing muscle means losing strength, losing bone density, decreasing your metabolism, increasing your risk for injury and gaining weight if you continue to eat the way you did prior to this change. The good news is that it is all preventable! You can preserve and build bone, build muscle and increase your metabolism, gain strength and energy and be stronger than ever! The challenge is that you have to make a commitment to yourself to take care of YOU and it will require time and effort. It is your choice and I am here to help you make the healthier choice so that you can not only look and feel your best you will be better able to help those you love longer and work more efficiently and productively.
Did you know that you can make more money and work better when you exercise? Exercise causes the brain to release endorphins, which are opium-like substances that ease pain and produce a sense of comfort and euphoria. It also encourages the nerve cells in the brain to secrete other neurotransmitters, such as serotonin, dopamine and norepinephrine, which improve general feeling. Deficiencies of these hormones and enzymes have been linked to symptoms of depression, anxiety, impulsivity, aggression and increased appetite. According to the results of a study reported in the American Medical Association’s Archives of Internal Medicine, researchers found that when depressed patients exercise, they are naturally able to increase their levels of these antidepressants. We know there is sound research about exercise and it’s affect on our emotions and therefore our behavior. Now where do you start?
We all have 7 days a week that equal 168 hours. How do you spend your time? I divided mine by seven categories. office time, client time, classes, travel, workout, sleep, play. When you start to see where you spend your time, you can see where you can exchange time that isn’t productive and use it for you. Make a list and see how you spend your time.
Next, what are your goals? Are you happy with the state of your health? Are you happy with your body? If you could take a magic wand and change something about your fitness and health, what would it be? Write them down. Try on some clothes that you don’t think fit and then put the items in the back of your closet and leave them there for 8 weeks. I would suggest taking measurements as well and you might want to consult with an educated and experienced trainer to record some girth measurements and body fat—you can use the scale too but keep in mind that the scale should NOT be used more than once a week. Numbers are a way to gage progress if done correctly—which means this “experiment” must be done at the same time with the same environment with the same tools. If you were to weigh yourself on three different scales, you might have three different readings. Numbers can also be abused so be careful not to give your power away to the scale.
Now make a plan. If it’s in the budget, I would suggest working with a highly educated and qualified trainer. Having someone else to support and guide you can make all the difference. Keep a daily log of what you eat as well so you can review it and see what is working and how to make it better. Give yourself small rewards along the way for a job well done and remember that self care is the best way to practicing loving yourself and having enough energy and space to love and care for others.