Yes. Life STYLE change. What you are doing now got you to where you are. If you were happy with that, you would not need to read this. This is a learning process. If “fast and easy” worked, we would have stopped looking for new ways. Lifestyle means the foods you eat, the kind of stresses in your life, the kind of exercise you do, your habits….about anything relating to food and exercise. Or lack of it… Do you want to take care of your body? Are your body and health important to you? If you answered yes to your body being important, what are you doing on a daily basis to take care of it? If you are doing nothing, then why not? These are the MOST important questions you need to answer before getting started. If exercising isn’t YOUR idea, you might not stick to it very long. And if you are looking to get motivated, ask yourself who gets affected when you get sick or aren’t here anymore. Are they important enough to you for you to take care of yourself? List for yourself 5 reasons your body and health are important. Then list 5 things you are doing to take care of it every day. Most people can’t do a life makeover in 48 hours and have it last long term. Follow these steps to start making a permanent change- now.
- Know where you’re going: Do you have your goals clear in your mind about how they look and feel? Do you have listed what is important to you and what is not? If you don’t know where you going, you may not get there.
- Stop stepping on the scale. Do it ONCE and then put it away for at least the entire month- or 2. Scales throw off your emotions and give you feedback that is inaccurate to what you are looking for. It’s not worth the upset and it’s a narrow focus. I have clients on the 90 Day Health and Body Makeover weight in at the beginning and then commit to not stepping on the scale at all for 3 months.
- Start logging your food. Most of us do not really pay attention to what we eat so we are “shocked” when we gain weight, even on an exercise program. Logging your food will also bring conscious awareness to how you feed yourself. This awareness can help you change your patterns and get you to your goals. Carry a note pad in your purse or car so you can log your meals in a timely manner after you finish them so you do not forget. If you wait til the end of the day, the task feels more overwhelming and you’re likely to forget something.
- Schedule your workouts. Put them on the calendar or in your palm pilot or blackberry just like any other meeting or event. If you do not make time for it, time does not just “appear”. We all have the same 24 hours in a day-blocking out time for you is not only important for your health but also in setting an example of your importance to your family, friends and collegues.
- Post pictures of yourself or a fitness and health example of what you would like to achieve as a reminder and motivator. You can also make a vision board to inspire you. Pictures and images translate energy to us subconsciously. If you intend something to happen and then support your efforts with energetic triggers such as a vision board- you will get there faster.
- Stock up on fruits and veggies for snacks and make them VISIBLE and AVAILABLE in your refrigerator. If you don’t see it immediately, you will forget it’s there! Make them finger foods at your disposal.
- Drink water! The body converts fat into energy and releases fat IN WATER. Your body fights disease and toxins in water. All of your body’s functions have to happen in water. If you are dehydrated, you are slowing down your body’s ability to change. Drink at least 4-6, 10 oz glasses or bottles a day.
- Get your 7-8 hours of sleep EVERY night. When your body is stressed and not completely rested, your cortisol levels increase and the body holds onto fat as well. Your body changes ” in rest”, not in work. When you sleep less you also overeat. Your body needs energy so you think food will satisfy that and it doesn’t. Not getting enough sleep can sabotage a weight loss plan.
- Add resistance training to your workout plan. This is your long term investment for strong bones and a healthy metabolism. You increase your resting metabolism ONLY by adding lean muscle. Fat is inactive tissue and does not need energy. Muscle requires energy and also helps get that sleek, sexy, tight look in your body.
- Use a heart rate monitor when doing cardio. This should be one of the most important tools you use. If you are doing cardio without a heart rate monitor- how do you know if you are being effective and efficient? How else can you tell when it’s time to increase your intensity? Why waist time and plateau? I recommend and carry the Polar F6.
Read labels. Know what you are eating. Read the ingredients- do you know what everything is? The more natural and clean you can eat- the better you will look and feel.