Walk Without Your Phone

When’s the last time you disconnected from your phone for a bit?

It can feel like an impossibility — what if someone needs you? What if you get an important phone call? They’re all valid questions, but the answer is — life will go on, and you’ll find out soon enough. You likely don’t even know what it feels like to not have your phone within reach if you’re anything like me.  It’s become such an integrated part of our lives that we don’t even consider going without it.

Starting to break the invisible chain between you and your phone can feel awkward, uneasy and uncomfortable at first… but the rewards are amazing.

Start small today by taking a walk outside without your phone. Notice how you feel, how you notice things differently, and what your mind is thinking about.

Come back and let me know how it went, I want to know!

 

Healthy Ways to Lose Weight This Summer

The summer months are among us — when we start to break out of our hibernation and get out into the sunshine. We shed our sweaters for shorts and tank tops, swimsuits and sundresses. But if you didn’t quite reach the New Year Resolutions you set for yourself, you may be feeling a little apprehensive. Swimsuit weather can trigger self-conscious thoughts as we so easily get lost in comparison-mode.

Here are a few of the tried and true ways to get healthy this summer — no fad diets, no pills, no tricks.

1. Daily Movement
Many people seem to ignore the significant beneficial results merely walking around has. While jogging or running can be better, not everyone enjoys it as a form of exercise. That “not being able to breathe” side effect of a decent jog can make some people forgo the activity altogether. However, if you want to walk for an hour or two instead, that is an entirely acceptable alternative. It doesn’t have to be hours at the gym to be a good workout.

2. Eat Healthy
Food advice changes by the month it seems. One day coffee is good for you, and the next it’s on the do not consume list. It’s so hard to keep up with the controversial information and know what is acceptable, right?

In general, the science itself is pretty clear (and common sense in many areas) on what we should be eating to be healthy, and what we should be avoiding. Eat plenty of plant foods, ditch the junk food, and drink plenty of water. Salads may sound boring, but a delicious veggie stir-fry or a hearty white bean soup can mix it up quite a lot. Don’t overthink it, just reach for foods the Earth grows and you’ll be feeling fabulous in no time.

3. Drink Fluids
Most of us do not drink nearly enough water each day. This can cause us to eat more and feel more tired, even when in reality, all we are is a bit thirsty. Strive to drink half of your body weight in ounces each day, spreading it out throughout your day. You will no longer get hunger pangs as often and will learn over time to know the difference between hunger, and thirst.

So regardless of how much you want to lose, just doing a little bit every day works like a charm. If walking alone is not impact enough for you, then jog, run, dance, or do whatever else will get you to move and more often.

A lot of small footsteps makes up a long walk.

Think about if you were to sprint instead.

You’d zoom right past everything, missing the details.

You’d end up there out of breath, covered in sweat and ready to collapse.

That’s precisely what happens when we try to marathon our new healthy habits.  We excitedly jump in head first and end up overwhelmed and frozen.  The next time you make promises to yourself for change, I want you to take the stroll route.  Choose one small step you can change and master before you add another small step to your plate.  Before long, you will have integrated each small step into your life in such a natural and effective way, and you’ll reach the finish line happy, healthy and ready for more.

 

Have you ever stared at your gym membership and wondered when on earth you’d use it again?  The days seem to slip through your fingers, and it’s been too long since you’ve hit the gym?

You aren’t the only one.  There are exercises you can do at home to hold you over until your next gym visit, and I wanted to share one of my favorite moves with you today.

The Chair Squat.

Start with a chair behind you.

With your feet hip-width apart, lower yourself like you’re going to sit in the chair behind you.

Don’t actually make contact with the chair.

Slowly stand back up into standing position.

Repeat 10x.

 

Have you ever thought of your health as a bank account?

This thought process brought so much insight to me, so I wanted to share it with you.  Think of each decision you make either being a deposit or a withdrawal from your “health bank account.”

Powerful, right?  Of course, don’t obsess over this, but try to incorporate this method of thinking into your life as much as possible.  Our small daily decisions are what adds up to our overall health, so it makes perfect sense to look at each of these decisions we make with a positive or negative effect.

Do you make more deposits or withdrawals?

The new year brings resolutions to finally go to the gym regularly and to get your health in order.  It’s no surprise to you to hear that the vast majority of those resolutions are dropped by spring (or even late January, early February!) — but why?

I truly believe it is planning.  It’s the exact reason why my exercise routine goes dormant, and it’s probably why yours does too.  It’s tough to change our habits and routines, and most of all, it’s hard to fit one more thing into our schedule.  Don’t you agree?

That’s the thing.  If it’s not on your schedule, it’s not going to get done.  Do you have your exercise, whether it be walking, jogging, yoga, dance, a workout at the gym — is it on your schedule?  Is there a time for it, where you know that time is carved out?

If not, fit it into your schedule this week.  Make it achievable — if you’re slammed at work this week, write in a 15-minute walk on your lunch break.  Don’t give up altogether because you don’t have an hour and a half to hit the gym.  Good luck!

What’s your favorite type of exercise?

Do you love yoga, Pilates, running, walking, swimming?

Have you found an exercise you don’t dread doing, and that you actually enjoy?

My favorite form of exercise is:  running.  I love cycling and yoga too 🙂

When I finally realized I didn’t have to do all the other kinds I dreaded, I stopped making excuses and actually looked forward to my exercise time.  Eliminating the exercise types you don’t enjoy and focusing on the ones you love shifts your perspective of working out altogether.

There are so many options to choose from, you are bound to like at least a few.  It’s perfectly okay if you aren’t a cross-country runner, or you just haven’t gotten into yoga like everyone else has.

My least favorite type of exercise is: lifting weights in the gym.

Finding what works for you is as simple as trial and error.

Which exercises have you tried that just absolutely aren’t for you?

What is your biggest goal for 2018?

Are you finally going to train for that 5k you’ve had your eye on?

Do you finally want to finish renovating your basement?

Do you hope to take a class to learn something new?

What is it?  What do you hope to achieve in 2018?

Leave a comment below and let me know.

I can’t wait to read each of your goals!

My top 3 goals for 2018 are:

  1.  Running my first marathon
  2.  Decluttering my home
  3.  Completing the Horrible Hundred bike ride

Remember, goals are inspiring and wonderful to have, but if you don’t have a plan to implement them – you may end up a statistic that sputters out by the end of January.  So not only do I want you to dream up your goals for 2018, be sure you think of ways to make these goals manageable and sustainable… so that you can achieve success and reach your goals this time around.  Best of luck!

The sun goes down before 6 pm, it’s cold and grey, and it can really mess up our groove.  Does this happen to you, too?

This is a huge reason New Year Resolutions are so popular.  It can be quite difficult during the coldest months when we naturally go into hibernation mode.  The Winter Blues are very real, and chances are you’ve dealt with them yourself.

Instead of letting the blues get you this year, try these tips to stay on top of them until the sun comes back out this Spring.

  • Find some sort of exercise.  Even if it’s a stroll around your apartment building or a 10-minute workout on YouTube.  Keeping your endorphins happy a few times a week will help with the slump.
  • Find a way to give back.  Helping people in need is a heart-swelling opportunity to shift our perspective and do something great with our time.
  • Be mindful of the season.  If you know you get the blues this time of year, make decisions with that in mind so that you can set yourself up for success.

What have you noticed that helps you crawl out of the winter blues slump?  Let me know in the comments below.

Ways to Finally Create an Exercise Habit That Lasts

Our New Year’s Resolutions — we say them with the best of intentions. We may even begin delving into them, trying to better our lives. Then it happens. Somewhere around February or March, everything peters out, and you realize you’ve yet again fumbled your resolutions. So before your resolution to prioritize your health gets put on the back burner again, let’s talk about some ways to make your resolution to exercise more stick this year!

You need a ritual. It is said it takes three weeks to make or break a habit. So for the next three weeks, create a routine that is ritualistic around that exercise. Do it at the same time every single day. For example, maybe every day after you eat lunch, take a 10-minute walk around your office building. You can build from there but creating that good exercise habit is what’s going to make it stick. Also, who doesn’t want to get away from their desk for 10 minutes, right?

Start simple. If you focus on something smaller, chances are you’ll be more willing to take more significant steps toward your goal. So say you decide you’ll do 2 minutes of squats at your desk while you’re on hold. Guess what? You’ll be more likely to exceed 2 minutes. And you’ll be even more likely to keep doing it every day. Keep coming back. Objects at rest tend to stay at rest, and objects in motion tend to stay in motion. This is the law of kinetic energy. By this logic, if you keep yourself moving and driving yourself to stay active without missing your exercise, you will keep doing it.

Build your exercise habit. Once you make it as necessary in your mind as those other habits you have, you’ll find that you can’t miss it. Developing a lasting exercise habit is so vital for our health and well-being. If you take the time to nurture this ritual each day, you’ll find that you won’t want to miss your exercise.

What’s your favorite type of exercise? I love to run, walk, ride my bicycle, and do yoga.