F – FUEL
Today is Friday, and a good day to consider what you are going to FUEL your body with in order to keep it strong, healthy, alive and energetic. Choose foods that are full of “life” and not “dead”. Steer clear of processed foods that are devoid of nutrients and enjoy luscious fruit and vegetables packed with life giving energy. Your body will love it and so will you when you have enough energy to enjoy the weekend.
I – IMPORTANT
Remember to put yourself first when it comes to your health. No one is responsible for what you eat, or how much exercise you do. YOU are IMPORTANT, and taking care of yourself today will benefit you in years to come. Keep the promise you made to yourself to be the best you that you can be. Oftentimes, we sacrifice our health and our needs for the needs of others. When we give so much of ourselves we are left depleted of energy and no good to anyone. Take charge of your life today.
T – TRACK
Keep track of your food intake, weight, measurements and watch the progress you are making. In times when you plateau, or don’t feel motivated you can look at how far you have come. It’s a great motivator to see that you have accomplished much. A good perspective is to recognize that your body is transforming and rejuvenating daily. Old cells are being replaced by new ones constantly. E.g. Skin replaces itself approximately every 27 days. So even if you aren’t losing a ton of weight, you are eating healthy and making your skin look great. Get your glow on!!
N – NURTURE
Nurture your mind with great thoughts! All too often we feed our minds with negative thoughts. These negative thoughts can have a direct effect on how we feel about ourselves and how we act. Instead, replace the negative thoughts with positive ones. Encourage yourself and cheer yourself on. You are special, you are loved, you were created for a divine purpose.
E – EXERCISE
Take time out of your day to EXERCISE. Not only does it enhance your mood by flooding your body with “endorphins” (those feel good hormones), it helps drain your lymphatic system from toxins. Your heart gets stronger, your muscles develop and you feel great. Keep track of your resting heart rate and see it improve over time. Check online to see where your RHR is now and aim for Good, Excellent, and even for Athlete.
S – STRETCH
When you get out of bed in the morning stretch. Get those muscles limber. Stretch before and after working out. The more you stretch the more flexible you will be, and the less injury you will sustain to your muscles. It only takes a few minutes, but it is well worth it.
S – SLEEP
Try to get a good SLEEP. We have all heard that sleep is important to our overall well- being, but it is oftentimes hard to achieve. Sleeping will give our bodies a chance to renew and refresh us. Choose foods high in tryptophan for your evening meal as it is known to induce a calming effect, and make you feel sleepy.
Have a terrific weekend! Stay focused, have fun, aim to be a Fitter you!