Just Think About It!
What am I Eating?
Feel
like you can’t gain control over your eating? Well here are a few tips.
Starting today, start a food journal and commit to it for at least a
week (best if two weeks). There’s no better way to get a handle on what
you’re eating. We all think “I don’t eat too much” or “I eat pretty
well”. But some still can’t drop the 5-10lbs they’ve wanted to drop. So
step one can be starting a food journal. You should buy a little book
or just type it in a word document. Do not cheat!!!
You must write down everything from water, to candy, to fruits, to
desserts, to alcohol (you get the point). Besides writing everything
down, it’s also good to write down what time you’re eating it and how
much you’re eating. If you have some extra time, write down how you
felt before eating and after eating. Did you eat because you were
hungry? Stressed? Did you eat more than you needed? All these questions
and answers can help you get a handle on your relationship with food
which should be everyone’s goal. To live where we don’t let food
control our life.
There are enough stressors in life… food does
not need to be one. So in order to get to that point you need to know
what you need to eat, when you need to eat it, what to stay away from,
where to improve, etc. Answering these questions allows that and it can
be done by starting (and completing) a food journal. Be honest with
yourself…
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Doing Extra
Push Yourself Further
Ever been on a run and said “let me just make it to the next street!” We all have. We’ve picked a time or a destination or a number to continue to. We’ve done one more push up than we did before or ten more sit ups than usual. This is just a reminder that you are in charge of what you accomplish… how far you push it. It’s not only a physical challenge but a mental challenge as well. Just when you want to stop, remind yourself that you can go that extra block, or do something longer and/or further. Let your mind lead your body.
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Overcoming Obstacles
Finding Another Source
Some of you have had ailments, injuries or other physical set backs. That’s life. Sometimes we feel super human; like we are running/walking on air. Other times, it takes all we have to step out of bed.
This Monday Tip is to reinforce that we need to overcome obstacles. If the doc says no running, but you can walk… well than get your butt out there and walk. If the doc says take a week off, then take a week off, but don’t turn it into a month. Make the most of what you can do when you can do it.
From my experience of watching various people with various injuries is just try your best to do something. That will help you mentally. Most of you are now used to exercising four to six days a week. That is what helps keep you balanced. So in order to keep that balance, get out there and do something. Even if you have to do shoulder presses while others are doing push ups or you are walking up a hill while others run… you will still benefit both physically and mentally. Get it done!
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Top Ten
Today’s To-Do List
- Drink at least 8oz of water before each meal and snack
- Get to class or walk/run for one hour
- List five reasons you’re glad to be alive and well
- Tell someone they look nice/pretty
- Eat a dark green veggie and a orange or red veggie
- Do not eat any foods with trans fats (no candy)
- Have two pieces of fruit
- Call a friend you haven’t talked to in a while to say hi
- Take three to five minutes to just sit, breath and let your mind wander
- List ten things before you go to bed tonight that you are grateful for
Enjoy your day- live life to the fullest.
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Staying Motivated
Just a Little Winter Left
The winter months are tough. It’s cold and it’s dark. The thought of putting on two to three layers, hats and gloves may not be appealing to you. The good news is the cold is not here to stay. If you can tough it out for the next month or so, you’ll be good to go. If the weather gets you down, make sure you get out there to exercise. That will help keep your spirits up and make you feel better physically. Don’t hibernate now. Stick it out and get to class! Once you’re there, you’ll be glad you went and you’ll feel better.
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The Feeling of Accomplishment
Getin’ it Done
Suggestion number one, pick a goal. Why? Because the feeling after accomplishing a goal is such an amazingly rewarding feeling. It’s what propels you forward in life and to future goals. Pick a goal that is out of your comfort zone. If you run two miles, work towards four. If you’ve run ten, get out there for a half marathon. If running isn’t your thing, pick something else like hiking a mountain, or riding a century. Just remember, the goal is yours.
When you accomplish your goal remember that no one can feel it but you. No one got you there physically but you. No one understands it but you. No one learns more than you. It’s a “YOU” process and a “YOU” feeling. There is support from friends and family when you’re working towards something, but when it comes down to it, you are the one who made it physically possible.
To reach your goal(s), it will take hard work, planning, discipline, and dedication. We all have it in us. Now it’s time to think of a goal for you and get it done. Think positive and you’ll get to where you want to be.
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It’s All Attitude
Just Think About It
“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company… a church… a home. The remarkable thing is, we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past… we cannot change the inevitable. The only ting we can do it play on the one string we have, and that is our attitude…. I am convicted that life is 10% what happens to me and 90% how I react to it. And so it is with you… we are in charge of our attitudes.”
- Charles Swindoll
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A Thought- A Tip
Call if What You Want
Advertisement by Asics…
(SOUND MIND) x (SOUND BODY) x TYPE A = TYPE B
This ad is posted on my wall in my office because it so fit me and now it’s time to share it with you. When I read this ad for the first time I thought “that is so true”. Yes, I am a Type A and I agree that when my mind/body is “sound”, I feel like a Type B. The key for me to feeling sound is to workout. Whether it’s running hills, lifting weights, playing a sports game, running a race or walking my dogs, I know what makes me calm, balanced and sound. I believe that is important, otherwise a Type A personality can be to intense, stressed, anal and not know when to chill out.
So whether you’re Type A or not, the point is to balance yourself out… make sure you do things that balance your mind and body! We all know what it takes for us, now it’s time to get it done.
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Stay Intense
Making the Most of Your Hour
From time to time I see people come to class (which is a great first step) and stroll through class… leaving the intensity back at home or in the car. When you pack up your weights, your mat, your water and put your running shoes on, make sure you don’t forget the intensity. It’s part of the formula of getting the best possible workout. Going through the motions will get you very little, trust me. If you want to get the most out of your hour here are some suggestions:
- Get to class ON TIME (or for a personal training session)
- Have your weights out and ready (regardless if we end up using them or not)
- Mentally decide what you want out of class… more intensity or more social?
- Visualize the way you want to run… hard, fast, quick or steady
- Focus on your breathing and form when lifting
- Make quick transitions… which means listening to the next set of directions
I know there have been a few Monday tips like the one above, but there is a reason I come back to this topic. Almost every day I can see people just going through the motions or “slacking off”. Not to be obnoxious, but you got up early and got yourself to class, so why not make the most of it?
Last but not least, if you know you’ll be missing a part of class (whether you’ve come late or are leaving early) why not come to class early or stay after to get a mile or two in? I’m sure there are others who would join you!
Here’s to happy and intense workouts!
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Asking for Help
Don’t Hesitate
So you need a little motivation? A little pick me up? Need help reaching a goal? Or give advice? Well, as Nike says, “just do it”.
Each of us tries to do so much on our own and we tend to forget there is help out there to do just about anything. So if you feel like you’ve hit a road block with something, you’re confused or overwhelmed… whether it’s fitness/health related or not… take a moment to see what help you can get to move past or around the road block. No need to give up or think you can’t accomplish something. There is always a something or someone out there to help you. Asking for help may help you move forward to a better position.
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