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F.I.T.N.E.S.S.

fitness

 

FITNESS

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!

 

Teaming Up 4 Success

Journeying alone while you are trying to lose weight, eat healthy or develop a consistent exercise program etc. can be tough.  Oftentimes, motivation waivers and momentum stalls.

However, if you have a partner, or a group of people that have the same goals and interests there will be support when someone waivers or falls short of their goals.

A few days ago, I watched a program where the wife wanted to lose weight but had emotional roadblocks along the way.  Through the encouragement of her partner, and team effort, she was able to reach her weight loss goal.  The result was success for her and a benefit for her spouse, who, in the process, lost weight, built muscle and learned how to eat properly.

It may take some effort to find someone to team up with, but inspiration and motivation will keep you on track and accountable as you try to live a healthy lifestyle.

Joining a gym, finding a local cycling or walking group, taking up a yoga/spin class or joining an online weight loss/exercise group or even asking a friend to share in your journey, and keep you accountable, are great ways to reach success.

 

 “Two are better than one, because they have a good reward for their toil. 10 For if they fall, one will lift up his fellow”. (Ecclesiastes 4:9,10)

Finding sanctuary!

our backyard 2015

“There’s no place like home”

Those words are familiar to those of us who enjoyed watching the Wizard of Oz as kids.   Dorothy was so desperate to get back home.  A place of refuge, familiarity, love and comfort.  It’s true, there is no place like home!

As I strolled out onto my deck last night I was thankful to be home.  To have a little sanctuary in the back yard where I could relax, and escape the demands of life for just a little while.

As I sat in the swing and gazed across the yard at my cedar trees I felt the tension slowly fading and I was able to relax.  Those trees are special; they were seedlings from the cottage.  At the time my husband and I wanted to bring a little cottage life into our back yard. There is history with those trees.  They represent wonderfully good times with family and friends as we vacationed together every summer.  My husband joined in on the fun when we started dating.

The trees are strong, and robust they give privacy and a place for birds to build their nests.  But more importantly, they have created a sanctuary from the world where we can unwind and rest.

Living a healthy lifestyle includes mental/emotional/spiritual health and physical rest.  When we are tense, stressed, angry or overtired it affects what we eat, how we act, and wreaks havoc on our bodies over time.  I have been so caught up in doing for others lately that I have forgotten to find sanctuary where my mind, body and soul can truly relax.

My sanctuary has been here all along.  I just forgot in the busyness to enjoy it.  This Summer as you are vacationing, or hanging out with friends and family remember to take time out for yourself, alone.  To find sanctuary and unwind.  The beauty of nature all around us can give us the sanctuary we so need.

Be blessed this summer, and enjoy your little sanctuary.