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Posts Tagged ‘Weight Loss’

Earlier this week, I posted about how meditation sucks … initially. In other words, the process of meditating is really not enjoyable in the beginning, but it gets better when you stick with it, and even if it never feels good, you still reap the benefits of doing it anyway.

exercise female fitness foot

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Running is like that too. For me, at least the first half mile, and sometimes the first FULL mile, are really not enjoyable. I think all kinds of terrible thoughts, usually something like: running is dumb, why do I run, why am I doing this, I hate running, Patrick [my running coach] is crazy, etc. But, just like meditation, I keep doing it. And eventually, it starts to feel good. My mind relaxes and my body gets into a rhythm. Sometimes, the entire run feels bad. I can barely put one foot in front of the other. But, just like meditation, even when I “fail” at running, I reap the benefits by simply finishing the run, no matter the time it took or how it felt.

As Patrick would say, you can’t be a runner if you won’t agree to be uncomfortable sometimes. I think that’s true of life too: you can’t really live life if you can’t be uncomfortable sometimes.

If you haven’t tried running, give it a try. If you’re not in a place physically to run, start with walking. Find a buddy. Find a coach. Join a group. It could change your life for the better! xo

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Calling a food “healthy” is loaded. Everyone has a different opinion about what is healthy. Low carb. Low fat. Vegetarian. Standard American. Mediterranean. But one thing is true, no matter the source: whole, real food.

An example is breakfast this morning.

1. Three farm fresh eggs from humanely raised chickens from my friend’s local farm. (The chickens live in what she calls “the chicken mansion” and they eat the best fruit!)

2. Cooked in extra virgin olive oil.

3. Sprinkled with turmeric, which is savory and reduces inflammation (which is the root cause of many diseases and problems).

4. Sungold tomatoes, organically grown in my back yard.

5. Plus 2 leaves of basil and some pinches of sorel, both grown on my deck in pots.

Delicious. Nutritious. Simple. Enjoy!

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*Portions of this post first appeared here at Attorney@Work.

bed bedroom blanket blur

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I’ve said it before, sleep is the foundation of health. According to Russell Foster, a circadian neuroscientist at Oxford University, the quantity of your time asleep affects the quality of your time awake. Over a third of our life should be spent sleeping. This can feel like a waste of time, but it’s not! Sleep-deprived people cannot function at their highest ability. Sleep deprivation decreases your ability to remember and process information. A good night’s sleep can give us up to a three-fold advantage in complex problem-solving. Also, cutting sleep short by even an hour or two reduces the effectiveness of your immune system by about 25 percent, leading to more illness and disease. And did you know that lack of sleep increases the release of a hunger hormone that causes cravings for carbohydrates and sugars, making it much more difficult to maintain a healthy weight? Don’t neglect this vital part of your fitness.

For the longest time, I thought something was wrong with me because I always felt so tired during the day. Then I started using my Fitbit to track my sleep. I realized that even when I was in bed for eight hours, I wasn’t getting a full eight hours of sleep. When I first started tracking my sleep, I was getting about six hours each night, on average. Now that I’m tracking it regularly, I make a conscious effort to avoid shortchanging myself on sleep too many nights in a row. I don’t always achieve my eight-hour goal, but when I feel exhausted at the end of the week, I can see how much sleep I didn’t get. And I can try to do better the following week.

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runner-race-competition-female.jpgIt’s May. Springtime is finally here. This month, while I’ll continue my Earth Day projects, I’m focusing on Being Great. To me, that means being healthy, being present, participating in my community, nurturing my relationships, and contributing to others.

On Being Healthy: I started my health goals earlier this year in February, and took them up a notch last month by joining a small running (actually, jogging) club. We have a coach who sets individual schedules for us, and we check in each day via Messenger regarding our times and how we feel. What this has taught me is the importance of an accountability partner.

I don’t like running/jogging. But I’ve improved and jogged a 5k on Earth Day with my club members. I’ve run in the rain. I’ve run in the snow. I’ve run when I didn’t want and didn’t have time. Because I knew my accountability partners were doing it, so I couldn’t just shirk my duties.

Most people will let themselves down, but letting others down is less likely to happen. I’ll discuss my other health goals in later posts, and how you can achieve your goals too, but, as you think about your goals, also consider who would be a great accountability partner for you. It makes a world of difference if you have a friend on the journey with you.

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I am teaching a class at New Milford Adult Education in March. Come join me!
TEN PRINCIPLES OF A HEALTHY DIET
Resolve to be healthy in the New Year! Good nutrition is vital to a healthy life. With so much conflicting information, it is easy to feel overwhelmed. Taught by a Certified Health Coach, this program simplifies eating healthfully. It is ideal for anyone who is tired of dieting and wants to establish a new and healthier relationship with food. Keep your New Year’s resolutions by learning how to feel better, have more energy, and even save money by getting and staying healthy in 2013.
5 Mondays: 3/4, 3/11, 3/18, 3/25, 4/1 7:00 – 8:30 p.m. (4/1 class 7:00 – 8:00 p.m.) $90
Find more info and register here.

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So I’m taking the 40 Days of Fitness challenge and have been doing some form of fitness activity each day. Yesterday was busy and it was 1:00 am (which was actually today, but details!) before I got to my fitness activity. So I did about 10 minutes of static squats against the wall. It burned so that is a good sign. I intended to do Dr. Oz’s 7-Minute Workout yesterday, but didn’t get to it until today. I must say I was a bit skeptical, even after I watched the video. But tonight I did the exercises (at 7:30 pm, not 1:00 am!) and it is a good workout. Heavy breathing, heart rate up, muscles fatigued (ok, maybe I’m just out of shape). But I like the workout (it is yoga-based) and I can’t really ever say I didn’t have time to do a 7-Minute Workout, so I think I will add it to my basket of fitness tips to keep. Try it out too!

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Swim lessonMy toddler and I are returning to swim classes tomorrow. She loves the water and will be happy to be in swim lessons again. Which got me thinking about all the great benefits of swimming as a form of exercise.

According to Tay Stratton, head swim coach at the Little Rock Athletic Club, who was interviewed for a WebMD article, “Swimming recruits all the major muscle groups, including the shoulders, back, abdominals, legs, hips, and glutes, she says. And because water affords 12 times the resistance as air in every direction, it really helps to build strength.” In other words, swimming is unique because it is cardio and strength training simultaneously.

So how do you get started? The same as all new exercise routines: Start slowly. Try to swim for 10 minutes, then build up to a 30-minute workout, three to five times a week. And include a warm-up and a cool-down, just like you would on a treadmill or in another cardio workout. You can also join a swim club or work with a swim coach.

We’ll be in the pool tomorrow. How about you?

Source: WebMD article entitled “Fitness Basics: Swimming Is for Everyone

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