Has the steady slew of holiday events started to take it's toll on your workouts or eating yet?
While it's easy to believe that falling off the wagon is just par for the course this time of year and that you'll pick things back up in January- this doesn't have to be your story.
Benjamin Franklin must have had this in mind when he said, "Don't put off until tomorrow what you you can do today".
You have the ability to decide you will do with the moments you are given, and you are constantly making choices that either take effort to make happen, or that you allow to happen so that you don't have to make as much of an effort.
I became a dedicated exerciser when I was 13 years old and joined the cross country team. By that following summer I was hooked and was running consistently on my own...for fun.
Since that time I have had my ups and downs with my connection to consistency and workouts, so I have become a student of what makes my own ability (and that of others) to stick to their regimen remain a constant, even when life gets chaotic.
The number one thing I know for sure about what keeps me going back to working out even when I don't feel like it is that I appreciate workouts more for what they do to my heart and soul than what they do for my physical body. For this reason I pick workouts that challenge me, connect me to my heart, and that lift up my spirits. Tai chi has been a new thing for me and I absolutely love it!
Second, to ensure I get my time in to move I have to stay organized and intentional about scheduling time to do it. If I wait until I want to or until I might have time, the moment is never right or something always gets in the way. The additional benefit is that when you commit to a specific routine you know exactly what to do when, where, and with whomever you can find to hold you accountable.
Third, successful worker-outers follow a prescribed and specific routine. There's no guessing or wondering what might feel good that day. Here's an example of a great workout week: Monday is running and core, Tuesday is yoga, Wednesday is running and lower body body, Thursday is Yoga, and Saturday is a long run plus upper body.
Fourth, people who workout consistently identify with being an athlete or at least athletic. Movement is simply a part of who they are in the world, not just something they do. This is about their mindset or belief in themselves. They don't need other people to justify it, but they do love to be acknowledged for their dedication to move.
So what's the point twiddling your thumbs and waiting for one of the best parts of your day to begin?
Movement is more than exercise, it is a way to take care of your needs so you can share your love and overflow to create a ripple effect of generosity. (This is on the Restoration Fitness Manifesto you can access here or see below).
I challenge you to do some sort of movement every day for the next 5 days. Send me a pic of your activity on Facebook and I'll send you a workout video to do at home over the holidays!!
I'm with you every step of the way!
XO, Nicole
P.S. I am putting the final touches on my Holiday Gift to you. I promise you this one is going to a game changer!! Be on the look out next week for how you can get yours.
Why 2013 is going to be your healthiest year yet
If you didn't know it yet, this year is going to be your fittest ever. Don't believe me? Well, suit yourself. No, seriously, we all survived the end of the world, so what have we got to lose?! Honestly, there's no reason you can't make this your year to focus on getting fit and staying that way. Living a healthy lifestyle, after all, is all about setting an intention and preparing the details of your life with the expectation that you will fulfill your intention. There are more fitness trends and weight loss help sites and tools than ever before- which can make you crazy, but in the end can actually help you stick to your guns when it comes to completing an exercise program and eating more healthful. My top 5 fitness apps and sites right now are:
Myfitnesspal
For a more exhaustive list of growing trends in the fitness tech industry, check out this article.
According to the U. S. Food and Drug Administration (FDA) Americans spent an estimated $30 billion a year in 1992 on all types of diet programs and products, including diet foods and drinks.
Marketdata, a market research firm that has tracked diet products and programs since 1989 releases its findings in its biennial study: "The U.S. Weight Loss & Diet Control Market." which in its 2007 study estimates the size of the U.S. weight loss market at$55 billion. It is now estimated to have reached over $60 Billion. (statistics recovered from the worldometer site for weight loss) Unfortunately, we are also inundated with tasty food, high stress lifestyles, and mixed media messages that keep us from really developing a healthy way of living longterm. It's not shocking to anyone that it is getting harder and harder to weed through the information on health while having the energy and motivation to stick with a fitness and nutrition regimen that is actually getting positive results.
Let me weed through the mountains of information and latest fads and give you the low down on what studies show really works if you are going to start a plan that gets results...and stick to it:
1) Eat breakfast. Pack in the protein for a great way to start the day with leveling your blood sugar. We suggest no less than 20 grams of protein at this meal.
2) Get accountability. Whatever you choose, do it often and don't let up. Get a trainer, join an online forum, hook up with weight watchers, call a friend.
3) Track it. Not only does having a plan help, but tracking your plan is even better. Keep a log of your food and workouts so you can track what works and what doesn't. You'll also be less like,y to have that second or third cookie if you have to write it down!
4) Move. Sounds obvious, but the little things add up. Fidget, take the stairs, carry your groceries to the far parking space, and of course get regular workouts. People who keep weight off walk an average of 11,500 steps a day. Consider getting a pedometer and see what you can do! Without exercise, you may lose some weight, but you likely won't keep it off.
5) Monitor your portions and your plate. Although calorie counting has lost some of its bang, you still need to eat in moderation and get in quality foods that fuel your body for energy, muscle building, and repair. Choose a ton of veggies, lean proteins, nuts, seeds, and fruits.
Some of these tips come from the National Weight Control Registry, which tracks about 6,000 people who have, on average, lost 70 pounds and kept it off for seven years, but mostly it is stuff that we tell our clients all the time...and the stuff that we have seen work too.
Restoration Fitness has a vision to help empower others by giving them a strong body and soul. We are starting our 2013 Fitness Revival challenge Mondy, January 7th. Its a 21 day challenge where you will compete with yourself to see how much you improve on 4 fitness measures, completing daily workouts, and tracking your nutrition. All the stuff that will help you succeed! Join us, and you could win a free massage or facial too!!