Experts say the best way to achieve long term goals is to create simple achievable goals. Researchers say it takes 21-28 days to create a habit, some say by 66 days it will be hardwired into your system. How many of us can say that without a doubt you'd be able to go 100% without sugar, carbs, or exercise for over an hour every day for 20+ days? I know I can't say that. I know because I've been there and I have failed. I had to start out small. Once I obtained a small goal, I added more and before I knew it I was on my way to a healthier me!
Make a list of the long term goals you want to obtain. Then make a sub list of mini goals that will put you on the path of reaching those long term goals. For instance:
1.) You want to lose 50lbs. Make it a mini goal to lose 1-2 lbs a week.
2.) You want to work out for 45-60 minutes a day. Start out with 20-25 minutes. Or break it up into 2 sessions; do 30 minutes in the morning and 30 minutes at night. Researchers say it's as beneifical to workout in 2 sessions as it is 1.
When it comes to making a Healthier You, you don't want to concentrate on just your physical being. Make goals for your mental and emotional well-being as well. Try to meditate for 5 minutes a day. Read a chapter in a religious or philosophical book to reconnect to your beliefs/ideals. Schedule a lunch/dinner with a close friend.
Start small for long term health
START TODAY FOR A HEALTHIER TOMORROW!
Monday, February 20, 2012
Sunday, February 19, 2012
Getting back on the track can be the hardest thing...But you have to do it!
Here I am writing this blog over 6 months after my last one. Many things have happened. Many things have changed in my life, but one thing didn't....my determination to get healthy. Am I perfect in my health kick? HECK NO! Am I trying and making improvements? YES!
Since my last blog I hurt my back again. I decided to see a physical therapist. I only went twice before I got a horrible stomach virus keeping me out of commission for 10 days. Plus I was diagnosed with Hypothyroid Disorder and had to get my medication adjusted so I wasn't so sick fro taking it. My fiance and I moved up the wedding a year early so the planning took a lot of my time for a few months. However with all of this going on I continued to workout when I could and try to not eat all the junk I used to it. I did indulge one too many times though. I would be very hard on myself and stress but I'm starting to learn to not hate myself but instead change it the next time. I had to push myself to do what needed to be done.
I bought more Beachbody workout programs, which I love them all!!!!! Except Rockin Body because I can't dance like that and when I try I look like a flopping fish. I am currently exercising to a hybrid program I created of Les Mill Pump and Insanity. I LOVE IT!!!!!! I'm back to concentrating on my eating habits and invested in the Eat Clean Companion which has me log all the food I eat so I can face my ugly demons.
Though I have had a ton of obstacles come my way (which we all have) I have still had my health in the back of my mind. The point of my returning blog is I know life is hard. I know we all have obstacles, priorities, stress, and weaknesses. But without making yourself a priority and taking care of your healthy, how long do you think you will live and be able to carry the work load you do. I know you have children and a stressful job, but if you are sick and unhealthy how are you going to take care of them?
I work over 60 hours a week with my main shift on night-turn. I have court a few days a week, security details to pay for my wedding. I get less than 7 hours of sleep most days with an average of 4-6. I have a fiance who works an opposite shift than me and I try to see him. Plus I need to do house work, errands, etc and workout for an hour a day.
No one is asking for you to eat perfect and be amazing at your workout program Day 1. We want you to start making little improvements every day. Set small goals that are obtainable. Do 1 more push-up than you did the day before. Drink an extra glass of water. Say no to the piece of candy. The list goes on and on and on of all the little goals you can make for yourself. After sticking to your goals for a month, it'll be a habit that comes to you as natural as breathing.
START TODAY FOR A HEALTHIER TOMORROW
Since my last blog I hurt my back again. I decided to see a physical therapist. I only went twice before I got a horrible stomach virus keeping me out of commission for 10 days. Plus I was diagnosed with Hypothyroid Disorder and had to get my medication adjusted so I wasn't so sick fro taking it. My fiance and I moved up the wedding a year early so the planning took a lot of my time for a few months. However with all of this going on I continued to workout when I could and try to not eat all the junk I used to it. I did indulge one too many times though. I would be very hard on myself and stress but I'm starting to learn to not hate myself but instead change it the next time. I had to push myself to do what needed to be done.
I bought more Beachbody workout programs, which I love them all!!!!! Except Rockin Body because I can't dance like that and when I try I look like a flopping fish. I am currently exercising to a hybrid program I created of Les Mill Pump and Insanity. I LOVE IT!!!!!! I'm back to concentrating on my eating habits and invested in the Eat Clean Companion which has me log all the food I eat so I can face my ugly demons.
Though I have had a ton of obstacles come my way (which we all have) I have still had my health in the back of my mind. The point of my returning blog is I know life is hard. I know we all have obstacles, priorities, stress, and weaknesses. But without making yourself a priority and taking care of your healthy, how long do you think you will live and be able to carry the work load you do. I know you have children and a stressful job, but if you are sick and unhealthy how are you going to take care of them?
I work over 60 hours a week with my main shift on night-turn. I have court a few days a week, security details to pay for my wedding. I get less than 7 hours of sleep most days with an average of 4-6. I have a fiance who works an opposite shift than me and I try to see him. Plus I need to do house work, errands, etc and workout for an hour a day.
No one is asking for you to eat perfect and be amazing at your workout program Day 1. We want you to start making little improvements every day. Set small goals that are obtainable. Do 1 more push-up than you did the day before. Drink an extra glass of water. Say no to the piece of candy. The list goes on and on and on of all the little goals you can make for yourself. After sticking to your goals for a month, it'll be a habit that comes to you as natural as breathing.
START TODAY FOR A HEALTHIER TOMORROW
Wednesday, July 6, 2011
Starting Round 2 of P90X
I finished Day 3 of Round 2 of P90X. I had originally started round 2 last week but the fabulous Farah Khan decided she was going to start her second round as well. I know how successful I was working with another person so I jumped on the opportunity. We are now on day 3 and Im feeling so much better. It's amazing how you can change your lifestyle without even realizing it.
I started Round 1 of P90X in March and though I thought I'd never be a workout person, I kept pushing play. I could tell that I didn't like not working out after a few weeks. One my rest day, I felt like a lump. Then I hurt my back with Insanity and could workout for weeks. I thought I was going to die without working out. I walked on the treadmill just to do something. I was so paranoid that I would enjoy being lazy that I wouldnt want to start working out again. I was so wrong! I am so addicted to these workout programs! And I love it!! I couldnt be happier that I'm back to exercising. I'm taking it a little lighter the first week or two to make sure I dont inflame some injury in my back. But I feel so happy that I'm working out :)
I am a little bummed that Insanity beat me hard. I really did like the workouts and felt great that I was almost completely the whole workout each day. After my second round I'll start a hybrid of P90X/Insanity then hopefully Insanity!
I started Round 1 of P90X in March and though I thought I'd never be a workout person, I kept pushing play. I could tell that I didn't like not working out after a few weeks. One my rest day, I felt like a lump. Then I hurt my back with Insanity and could workout for weeks. I thought I was going to die without working out. I walked on the treadmill just to do something. I was so paranoid that I would enjoy being lazy that I wouldnt want to start working out again. I was so wrong! I am so addicted to these workout programs! And I love it!! I couldnt be happier that I'm back to exercising. I'm taking it a little lighter the first week or two to make sure I dont inflame some injury in my back. But I feel so happy that I'm working out :)
I am a little bummed that Insanity beat me hard. I really did like the workouts and felt great that I was almost completely the whole workout each day. After my second round I'll start a hybrid of P90X/Insanity then hopefully Insanity!
Monday, June 27, 2011
The Low GI Diet
I have begun reading lots of material on Low GI diets. I know the word 'diet' is scary but this is not a diet...its about eating better and making better choices. It's not a diet because I am not restricting anything. I'm choosing one type of bread over another and etc. I am reading the the book 'The Low GI Revolution.' Its very interesting because it breaks down exactly what GI is which is the Glycemic Index. The GI value of a food is the amount your blood glucose level rises because of the amount/type of carbohydrates and sugar the food contains. It tells you what effects the GI in foods, what are the best choices, and gives a list of foods and their GI value. I'm only partially through the book but I already have a wealth of information. So if anyone is interested in learning more, let me know. I am already starting to make little changes in my eating habits and hopefully will go into full swing shortly.
The benefits of a low GI diet are that you severely lessen your chances of getting diabetes and the heap of other health problems eating too much sugar brings. It helps to curb your cravings and keep you fuller longer. I am hoping this will help me with my sugar addiction because it is an addiction like anything else and I need to do all I can to break the cycle :)
The benefits of a low GI diet are that you severely lessen your chances of getting diabetes and the heap of other health problems eating too much sugar brings. It helps to curb your cravings and keep you fuller longer. I am hoping this will help me with my sugar addiction because it is an addiction like anything else and I need to do all I can to break the cycle :)
Thursday, June 23, 2011
Bouncing Back After Injury
Ok as some of you know I hurt my back while doing the workout program, Insanity. After I finished my third day of Insanity I couldn't move. I went to the chiropractor and found that I strained all the muscles in my lower back....great :( So I have taken about 3 weeks off and decided I needed to try to get back in the swing of things. It wasn't hard to motivate myself to workout because not working out was driving me nuts. So I did the first day of P90X classic version which is Chest & Back and Ab Ripper X. I couldn't do some of the moves because it was too much strain on my back and I had to do the push ups on my knees. But I did the workouts and though I couldn't give 100% I am so glad that I did the workout.
I figure I will ease into P90X so that I can finish strong. So hear goes nothing and I will be back into posting blogs as much as I can. I hope I can get a good bit of support along the way because I really want to get back to 100% ASAP!
I figure I will ease into P90X so that I can finish strong. So hear goes nothing and I will be back into posting blogs as much as I can. I hope I can get a good bit of support along the way because I really want to get back to 100% ASAP!
Monday, May 23, 2011
Thanks to P90X for finishing my Half Marathon
Sorry I am a little late on this posting, but I have had a lot on my plate with training and work. In the past 2 weeks, alot has happened. I finished P90X, which feels great. I didn't finish it the way I wanted because I delayed a few of the workouts because of the half marathon. But I was still working out, I was running instead of doing P90X.
I finished my 2nd half marathon last sunday! I was so happy when I crossed that finish line. It's one of the greatest feelings you can have. You've pushed your body to do something its not used to doing or never wanted to do. Im not built for long runs but I pushed myself and I did it. Even though this was my second half marathon (which is 13.1 miles), I thought I wouldn't get emotional but I did. My eyes teared up and I couldn't help but smile. I just finished 13.1 miles and I was smiling! You must think I'm crazy but it feels so great.
What I'm most impressed with is I didn't train for the marathon this year. Last year, for my first marathon, I ran every day to prepare. I finished in 2 hours and 28 minutes. I had to pause to take my inhaler because of my asthma. My knee was hurt and my hip was out of place. But this year I signed up to walk it and didn't run for training. Instead I did P90X. What a difference! I walked fast for the first 2-3 miles and then decided I wanted to run. So I ran the rest of it. I finished in 2 hours and 38 minutes. So I walked 2-3 miles and ran the rest and still finshed only 10 minutes later than last years and I trained for that one. Plus nothing on me hurt. I was sore, don't get me wrong. But I didn't need to go to the drs. And even more amazing to me is I did not have one problem with my breathing. I never had to stop or slow down because I couldn't breathe. I didn't need my inhaler at all. Moral of the story: Using P90X was the best training I could have ever used for a half marathon. That just proved to me how awesome it is!!!!!!
I finished my 2nd half marathon last sunday! I was so happy when I crossed that finish line. It's one of the greatest feelings you can have. You've pushed your body to do something its not used to doing or never wanted to do. Im not built for long runs but I pushed myself and I did it. Even though this was my second half marathon (which is 13.1 miles), I thought I wouldn't get emotional but I did. My eyes teared up and I couldn't help but smile. I just finished 13.1 miles and I was smiling! You must think I'm crazy but it feels so great.
What I'm most impressed with is I didn't train for the marathon this year. Last year, for my first marathon, I ran every day to prepare. I finished in 2 hours and 28 minutes. I had to pause to take my inhaler because of my asthma. My knee was hurt and my hip was out of place. But this year I signed up to walk it and didn't run for training. Instead I did P90X. What a difference! I walked fast for the first 2-3 miles and then decided I wanted to run. So I ran the rest of it. I finished in 2 hours and 38 minutes. So I walked 2-3 miles and ran the rest and still finshed only 10 minutes later than last years and I trained for that one. Plus nothing on me hurt. I was sore, don't get me wrong. But I didn't need to go to the drs. And even more amazing to me is I did not have one problem with my breathing. I never had to stop or slow down because I couldn't breathe. I didn't need my inhaler at all. Moral of the story: Using P90X was the best training I could have ever used for a half marathon. That just proved to me how awesome it is!!!!!!
Thursday, May 5, 2011
15 days left!!!
I cannot believe I have 15 days left of my first round of P90X!!!! I am so excited!!!!!! I cant believe I stuck to a fitness program for 90 days. When I first thought about starting P90X (for the 4th time) I was like 'how on earth will I do this for 90 days?' Now I'm like 'How could I not do this every day?' It is amazing how not only my body is changing, getting stronger and more fit, but my mental state and emotional state is so much stronger than it was before. Dont get me wrong, I've had days where I wasn't feeling it at all. There were some days I just wanted to lay on the couch but my fiancee or Kati Heifner would remind me how much better I would feel if I worked out and they were right. Other days, since I work sometimes 60+ hours a week, I would be running on 2-4 hours of sleep and would rather sleep. Sometimes I could but I noticed when I spent 45 minutes working out, I slept better and felt better even though I was sleep deprived. When I would go with only a few hours of sleep or no sleep and would sit on the couch verse working out, I felt like crap alllllll day long. So it is official, I am hooked to working out!!!
Reflecting on these past 75 days, I know I didn't eat the best, but my eating habits became so much better. So instead of harping on what I did wrong I'm looking at what I did right and how to prevent myself from doing wrong again. I went from eating fast food a few times a week to once every few weeks. I ate a ton of sugar, candy, pastries, etc all day long. Now I hardly eat candy and I havent had a pastries in over two months. THANK YOU SHAKEOLOGY!!!!!!!!!!!!!!! Shakeology gets all the credit for putting a stop to my bingeful sugar addiction. Shakeology is my lifeline and if I go a day without Shakeology or at least a Shakeology brownie, I am mean. I'm not joking...I get mean, moody, and think about it until I can get some. Sad, but true :) and I love it! So while I'm not where I want to be YET (key word YET) I'm going to keep pushing play and 'Do my Best and Forget the Rest!' and I know I'm going to improve even more and continue to love myself even more
I really want to inspire others to exercise and eat better. I get so many excuses back and I understand why because I was the same way but I hope one day people will see how happy/passionate I am with myself, my body, my progress, and my hard work and they will want to be like that enough that they will push past the excuses and finally step up to the plate. I know people will stumble and fail through this difficult journey (Lord knows I did) but I want to help people to keep pushing forward so they can be as happy as I am. When you are happy with yourself, everything else really does fall into place. When you love yourself, you'll be able to handle your life better and handle stress better. I'm going to keep reaching for my dream of helping others and I hope one day it happens :)
Reflecting on these past 75 days, I know I didn't eat the best, but my eating habits became so much better. So instead of harping on what I did wrong I'm looking at what I did right and how to prevent myself from doing wrong again. I went from eating fast food a few times a week to once every few weeks. I ate a ton of sugar, candy, pastries, etc all day long. Now I hardly eat candy and I havent had a pastries in over two months. THANK YOU SHAKEOLOGY!!!!!!!!!!!!!!! Shakeology gets all the credit for putting a stop to my bingeful sugar addiction. Shakeology is my lifeline and if I go a day without Shakeology or at least a Shakeology brownie, I am mean. I'm not joking...I get mean, moody, and think about it until I can get some. Sad, but true :) and I love it! So while I'm not where I want to be YET (key word YET) I'm going to keep pushing play and 'Do my Best and Forget the Rest!' and I know I'm going to improve even more and continue to love myself even more
I really want to inspire others to exercise and eat better. I get so many excuses back and I understand why because I was the same way but I hope one day people will see how happy/passionate I am with myself, my body, my progress, and my hard work and they will want to be like that enough that they will push past the excuses and finally step up to the plate. I know people will stumble and fail through this difficult journey (Lord knows I did) but I want to help people to keep pushing forward so they can be as happy as I am. When you are happy with yourself, everything else really does fall into place. When you love yourself, you'll be able to handle your life better and handle stress better. I'm going to keep reaching for my dream of helping others and I hope one day it happens :)
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