Tag Archives: exercise

Hi I’m Leslie. I am a recovering speed addict…

It’s true, I can remember a period of my life (over 5 years ago, when I first started personal training at Goodlife) when I felt as though there weren’t enough hours in the day….my to-do list was never getting smaller and I couldn’t keep up with my day to day tasks not to mention having  a social life and being in a relationship PLUS working out, eating and cooking and sleeping, PHEW!  Thanks to a 200hr yoga teacher training program a signed up for couple of years ago, and establishing a regular yoga practice,  I was made very aware of how my lifestyle and my “need for speed” was wearing me out!  I have been working very hard putting everything that I have learned into practice and this book (“Speed” by Stephanie Brown) was another confirmation of my former speed addiction.

Excerpt from “The Power of Less”

“For many people these days, work is a constant stream of emails, of new and requests, of phone calls and instant messages, of papers and notes and files.  The day starts with an inbox full of emails, and ends with an inbox just as full, and each email represents a request for information or for actions that we don’t have time to fulfill.  We are drinking from a fire hose of information, with no idea how to reduce the flow…”

So true right? This is very stressful and wasteful.  If we stop to think about it, it’s not how we want to spend our lives. How do we overcome these problem of overworking ourselves and feeling as thought there aren’t  enough hours in the day?  We must set limits!!  Focus on the important things instead of EVERYTHING!  Life can become  much simpler, it’s all about choices!  We must learn how to identify the essentials and eliminate the rest…much easier said then done…

 

Now the book that inspired me to write today’s blog post is called  “Speed: Facing our Addiction to Fast and Faster-and Overcoming our Fear of Slowing Down” by Stephanie Brown. Since I was never very good at book reports (yep, I still struggle to summarize the important parts of a book and put in my own words)  in school, here is a summary I found on Barnes and Noble…

“Feeling rushed, out of control, and overwhelmed?
Feeling like you can’t keep up… and can’t stop?
It’s not just you.

From the need to be constantly connected and the changing definition of “work hours,” to unrealistic expectations of instant gratification, our bodies and brains are being harmed by habits that, as with any kind of addiction, promise short-term satisfaction while doing long-term damage.

As a psychologist and addiction expert who practices in Silicon Valley, Stephanie Brown sees firsthand the impact of ever-faster technology and the culture it has spawned. She knows it’s affecting us mentally, physically, and spiritually. In this ground breaking book, she explores how our beliefs and behaviors are being shaped by the seemingly limitless new world we’ve entered in recent years—and why faster doesn’t always equal better. Dr. Brown offers a step-by-step plan for breaking out of the speed trap. With practical guidelines, she shows us how to ease up on the gas pedal and reconnect with ourselves, learning to accept—and value—our limitations as human beings, reduce our stress levels, and free ourselves from our counterproductive obsession with speed.”

Sounds pretty interesting right?? I don’t want to give away too much of the book (you should read it yourself if you want to learn more) but one part that I found really interesting was the questionnaire she included in the beginning of the book.  Take a moment and answer the questions below.  How many do you say YES to??

Twenty Questions: Are you Hooked on Fast?

Your behavior:

1. Do you want to slow down but you cannot? Have you lost control?

2. Do you keep adding activities without taking any away?

3. Do you work longer and longer hours, but don’t ever finish?

4. Do you treat other problems: sleep, anxiety, depression?

5. Do you act first and think later?

6. Do you check your email and reach for your phone first thing and last?

Your feelings:

7. Do you feel internal pressure to live fast and act fast, which becomes a craving to “connect” more rapidly?

8. Do you feel empty if you are not in constant action?

9. Do you feel nervous without your tech gear in hand or pocket?

10. Do you feel the beep of your phone as a comfort that gives you a shot of adrenaline?

11. Do you feel you belong when you are rushing, stressed and in action?

Your beliefs:

12. Do you believe you have no limits and you are entitled to live without limits?

13. Do you believe you should think, feel, react, and behave instantly?

14. Do you believe you will fall behind if you slow down?

15. Do you believe success equals fast and faster, and slowing down is falling?

16. Do you believe you should only feel good, only feel high; other feelings are a sign of failure?

17. Do you believe stress is the price of success and chaos is normal?

18. Do you believe that the “new intimacy” is through technology; less time for off-line relationships is the price of success?

19. Do you believe instant action is a virtue and you can overcome anything with enough willpower?

20. Do you believe all change must be big to count?

Are you addicted to speed like I was? (there are a few on here I still struggle with, but I am working on it now that I have been made aware of them!)

What she also included were tips to help you slow down…read below….

The Twenty Guidelines for Slowing Down: How to Unhook from Speed

Your behavior:

1. You ask for help; you seek a mentor who believes in slowing down for guidance and support

2. You develop a recovery action plan.

3. You begin to make small steps toward change.

4. You learn to pause, to reflect on your behavior, feelings and thinking.

5. You ask yourself, “What am I doing?”

Your feelings:

6. You feel the reality of limits and face the feeling of failure.

7. You become aware of feelings, and learn to face them.

8. You trust that the high of impulsive action is NOT the feeling you seek.

9. You develop a wider range of new feelings.

10. You come to trust that deep, intimate human ‘connection’ exists in a slowed down, quiet state.

Your thinking:

11. You believe in the reality of limits.

12. You learn to recognize and challenge your belief in entitlement.

13. You challenge your belief in willpower.

14. You believe in the value of small steps and a slower sense of time.

15. You believe in a new definition of success; you best effort within a structure of limits.

16. You believe in the value of delay, endurance, and the concept of “enough.”

17. You believe that growth and change are not instant; that ‘quick fixes’ reinforce the thinking of fast and impulsive action.

18. You believe in the value and necessity of reflection as a part of health and success.

19. You challenge your all-or-none thinking.

20. You give new meaning to ‘service.’

It is a process…it takes time and practice.  But the best way to improve your relationship with yourself and others, your health and anything else that is being affected by your fast -paced, non-stop, go-go-go, so many commitments, not enough time, crazy lifestyle is to stop for a moment, turn off your computer, turn off your phone(s) and sit in peace to think really hard about what you really want to accomplish in your life.  Instead of bragging about how busy or stressed out you are, focus on the ESSENTIALS and allow everything else to drop away.  It’ll make you much happier, less stressed, and surprisingly, more productive!

Ever since I started doing more self reflection I know what my limits are.  I have taken the steps (it is a work in progress) to simplify my life I have been able to reach new goals and habits and love sharing my experiences and tips with others.  Focus all your energy and time on one thing at a time (start small and build on one small ‘thing’ at a time) instead of trying to accomplish everything at once.  Practice yoga, meditation or deep breathing….it works!

For more information on how to simplify your life be sure to pick up Leo Babauta’s book “The Power of Less”, you’ll be glad you did…I am almost done reading it and I just picked it up from the library (my new favourite hangout!) an hour ago!

Les 🙂

 

 

 

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Take more time for yourself!

 

How many times have you heard yourself or others saying, “I wish there were more hours in the day” or “Gosh, I am soooo busy” or “I need a vacation”?!  It’s crazy because I know that almost everyone feels this way! We spend way too much time taking care of other people. We want to please our bosses, take care of our kids, support our friends, be a good friend or partner, volunteer, host the best parties and attend every social event…it’s exhausting!

When we get sick or tired, those demands on our time don’t stop—and we often try to  keep meeting them, at the expense of our own health. TIME OUT, I think it’s time to SLOW DOWN and change our behaviour! It can be tough to say now and take time for yourself but it’s so important!

When you’re super busy, you’ve got to watch the clock: there are doctor appointments to squeeze in, a sleep schedule to follow, meals to get in every 3 hours, and—oh, imagine that!—a full life to lead. It takes planning and practice, but you can find more time to do the things you love. In today’s blog, I’ll walk you through a few tricks I use to make more time for ME! If you follow these tips, you will notice a huge difference in your energy levels, mood, and overall well being.  And who knows you might even get in better shape while you’re at it!

Take a time out. Freeing up your time starts with taking a step back to take a good look at your life. You need to block off at least an hour. Several hours or half a day is better. A whole day would be awesome. A weekend would be even more ideal, though not necessary practical for many folks. With this block of time, take a look at your life with some perspective. Is it what you’ve always wanted? How would you get to where you’ve always wanted to be? What do you enjoy doing, but don’t have enough time to do? What things actually fill up your day? Are there things you could drop or minimize to make more time? We’ll look at some of these things in the following items, but it starts with taking a time out to think and plan. I just came back from a yoga class this morning, best decision ever! I am making a serious effort to start practicing yoga regularly again. This week I practiced yoga 3 times and I am already noticing the benefits 🙂

Find your essentials. What is it that you love to do? Make a short list of 4-5 things. These are the things you WANT to make room for. Here’s my list: workout, yoga, time with friends and family, run.

Find your time-wasters. What do you spend a lot of your time on that isn’t on your essential list?  For me, it’s FACEBOOK! Take a close look at these things and really think about whether they’re necessary, or if there are ways to reduce, minimize or eliminate these things. Sometimes you do things because you assume they’re necessary, but if you give it some thought you can find ways to drop them from your life. Figure out what you do simply to waste time — maybe surfing the internet, watching TV, texting/talking on the phone, etc. You’re going to want to minimize these time-wasters to make room for the more important stuff, the stuff that makes you happy and that you love to do.

Schedule the time. As you sit down and think about your life and what you want to do, versus what you actually do, you will be looking at ways to free up time. It’s crucial that you take a blank weekly schedule (you can just write it out on a piece of paper, or use your calendar) and assign blocks for the things you love — the stuff on your essentials list. If you want to exercise, for example, when will you do it? Put the blocks of time on your schedule, and make these blocks the most important appointments of your week. Having a personal trainer really helps with this 😉 Schedule the rest of your life around these blocks.

 

Consolidate. There are many things you do, scattered throughout your day or your week, that you might be able to consolidate in order to save time. A good example is errands — instead of running one or two a day, do them all in one day to save time and gas.

Declutter your schedule. If you have a heavily packed schedule, full of meetings and errands and tasks and projects and appointments, you’re going to want to weed it out so that it’s not so jam-packed. Find the stuff that’s not so essential and cancel them. Postpone other stuff. Leave big blank spaces in your schedule. This is another habit I have started and it’s not as scary as I thought it would be (having free time that is!)

Re-think your routine. Often we get stuck in a routine that’s anything but what we really want our days to be like. Is there a better way of doing things? You’re the creator of your life — make a new routine that’s more pleasant, more optimal, more filled with things you love.

Learn to say no. If you say “yes” to every request, you will never have any free time. Get super protective about your time, and say “no” to everything but the essential requests.

Disconnect. The biggest of distractions, for most people, is the Internet. My most productive times are when I’m away from the computer and my phone!  I’m not saying you need to be disconnected all the time (I wouldn’t know what to do with myself! haha)  but if you really want to be able to effectively complete tasks, disconnect your Internet so you can really focus. Set certain times of the day for facebook/email/surfing the internet etc, and only connect during those periods.

Make use of your mornings! I find that mornings are the absolute best times to schedule the things I really want to do. I run, do yoga, workout or write my blog in the mornings — three of the four things on my Essentials List (spending time with family is the other thing on the list). Mornings are great because your day hasn’t been filled with a bunch of unscheduled, demanding, last-minute tasks that will push back those essentials. For example, if you schedule something for late afternoon, by the time late afternoon rolls around, you might have a dozen other things newly added to your to-do list, and you’ll put off that late-afternoon essential. Instead, schedule it for the morning, and it’ll rarely (if ever) get pushed back.

 

Your evenings. The time before you go to bed is also golden, as it exists every single day, and it’s usually completely yours to schedule. What do you want to do with this time? Read? Spend time with your kids? Work on a hobby you’re passionate about? Go to a yoga class to unwind? Take advantage of this time. It will also help you sleep better knowing you did something that you wanted to do 🙂

Lunch breaks. If the morning or evenings don’t work for you, lunch breaks are another good opportunity to schedule things. Some people like to exercise, or to take quiet times, during their lunch breaks. Others use this time to work on an important personal goal or project.

Declare ME time! You are the king/queen of your domain! Declare some ME time. For me, it’s Sunday – I  get to do whatever I want. Maybe it’s hanging around the apartment. Maybe it’s seeing a movie or going to a yoga class. Usually it’s running errands and prepping my meals for the week. The point is: it’s my choice, and no on else’s. Pick a day, pick  part of a day, or – pick an hour each week, whatever works for you. That time is yours to do with as you please.

I hope you read this from start to finish and will start implementing a few of these into your life! We get so caught up in the rat race that sometimes we forget how good it feels to take a time out, sit back and enjoy having nothing to do or nowhere to be.  YOU are the most important person, make more time for YOU!

Les 🙂

 

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How to stop falling off the wagon!!!

if you're tired of starting over

Are you one of those people who starts a diet or makes a decision to eat healthier and then less than a week later you’re back to eating unhealthyfoods and finish off an entire carton of ice cream?? Well in today’s post you will not only learn why you do this…but WHAT to do about it and hopefully how to prevent it from happening again!

But first, I want to share an interesting article I found on the internet that sounds very similar to the way I dealt with food in the past (and not gonna lie I am human and have weak moments from time to time even now!!)  This is also very similar to what I’ve noticed over the last several years working with  many different people as a personal trainer and observing how people lose weight…it’s long but worth the read…you will most likely be able to relate…

“It’s that when most people start a diet (which by the way I don’t encourage), they seem to have NO IDEA what will keep their enthusiasm going and keep them from cheating… and eventually failing.

And when they fail on these diets, they feel “out of control” of their lives…like a weak person that has no willpower…or a loser that’s failed — AGAIN!

Have you ever started a diet and really believed that THIS time it is gonna be different because you have found that drive and determination to change yourself… NO MATTER WHAT IT TAKES?

Have you told yourself, “I don’t care how hard it’s going to be. I’m ONLY going to eat what my diet says is okay to eat.”

Ok let’s get real here!! Here is an example of what happens to most people (including myself)…

So here you are, on a diet and it’s the weekend and you have plans to go to a party!

You  have been so good all day long and only eaten exactly what the meal plan told you to eat today. You’re feeling really good about yourself and know that you’re going to have a great time at the party tonight.

You show up at the party feeling great and looking good.  You make your way over to the appetizers and there they are…Fresh baked, hot chocolate chip cookies! NO! Not COOKIES!  I LOVE COOKIES!  But there they are… teasing you with their sweet, sugary aroma and hot steam dancing around the slowly-melting chocolate chips (HAHA!)  Your senses take all this in and your mind quickly zooms in on the chocolate chip cookies. Suddenly, you can think of nothing else.  It was as if everyone in the party  has disappeared and there is a spotlight pointed at the tray of cookies (seriously this has happened to me before!)  You tell yourself, “I’ve been so good all day long. One cookie isn’t going to hurt any.” So you grab one and stuff it into your mouth. OMG!! Pure decadence. Mouth-watering ecstasy.  No worries in the world… just you and your cookie… wait! It’s gone! That was over way too quickly… you must eat more. And so you grab a second, and then a third, and then a fourth… and before you know it, you’ve had 6 fattening, sugar-filled chocolate chip cookies. Was that on your diet meal plan for the day?  I guess probably not.  All at once it hits you…What Have I Done?!  You ate 6 chocolate chip cookies in less than 5 minutes. How could I let that happen? I was doing so good.

Well, now that this night is shot… you might-as-well enjoy it while you can and have some fun.  So you go over to the chips and guacamole and start piling it on.  You tell yourself, “I’ll start back on my diet again tomorrow.”

And so the cycle repeats…

Isn’t that a funny phrase, “start back on”?  How can you “start back on” anything?  Can’t you only start something ONCE?  How many times have you “started back on your diet”? If you’re like me then you don’t even remember.  I would start a diet and really believe with all my heart that I would stick with it… that NOTHING was going to break my willpower.  I would tell myself, “This time it feels different.” “It feels special.”So why did I always end up back at the same place with a cookie in one hand and a fried tortilla chip in the other? I was doing everything I could to convince myself that I needed to change my body. I took a ‘fat picture’ of myself and pinned it to my bathroom mirror, I made a list of all the things about my body that I hated and wanted to change, I even laid out my high school jeans so I could look at them every day for motivation. But still I was cheating. Still I couldn’t keep from eating those super-fatted and sugar-filled foods. You would think that the disgust that I felt every time I caught a glimpse of my thighs in a mirror would be inspiration enough to PUT DOWN THAT COOKIE AND GRAB A CELERY STICK…

but it wasn’t.

Every time I started a diet to change the body that I hated, I failed. Finally, it hit me…THE BIG AH-HA THAT CHANGED EVERYTHING FOR ME!.  Maybe the reason that I kept failing at my diets wasn’t because I didn’t have ENOUGH hatred for my body… Maybe that hatred was actually the reason why I was failing. I started to think about this a little deeper. I had been torturing my body and trying to force it to change… but it wasn’t responding.  In fact, it was rebelling and I was getting fatter. The more I thought about this, the more it seemed to make sense. Of course!

Why SHOULD my body change? What motivation am I giving it? Hatred. And what responds positively to hatred? Nothing. Think about what would happen if a friend wanted YOU to change. If she comes to you insulting you… and telling you everything that she hates about you… and all the reasons why you should change… and then DEMANDING that you change…You’re probably not going to react really well to this line of talk… and you are probably NOT going to change. No, you’d just get defensive and grind your heels in deeper. But if she comes to you with caring… and humility… and from a place where she is wanting to help you because she loves you… and then she convinces you there are wonderful reasons to make the change…You might feel inspired.You WANT to change.

I started to treat my own body like a friend that I wanted to inspire. Every day I would tell my body all the beautiful things that I loved about it. And when my body (or mind) made a mistake, I immediately gave forgiveness because I didn’t want my body to become discouraged. This shift in my thinking about my body changed my relationship with my body. It was no longer an enemy that I was fighting against… My body became my strongest ally. And we were fighting together for the same common goal — to be the healthiest person possible. It was suddenly much easier to stop eating junk food or to stop after one. It actually brought me JOY. And that was just the beginning…The more time I spent exploring my body, the deeper into my SELF I travelled. And you know what I found? Hiding underneath all these bones and organs, quietly and patiently waiting to be discovered…Was my spirit. And once I was introduced to my spirit, my fascination with my body faded quickly. And I made some really big discoveries…I am more than my body. This body is where my spirit lives. Every time I eat junk food or crap, I am polluting the house of my spirit. More than that, I WANT to give my spirit a beautiful place to live… and only pure, clean natural foods can build that. And so I started eliminated unhealthy foods from my diet, one-by-one and replacing them with healthy foods. And the healthier I ate, the brighter my spirit shined. I love that feeling. I CRAVE that feeling. I appreciate how great it feels when your spirit shines brightly because I spent the first decades of my life without that feeling. And now, I’ll do anything for it… I’ll even give up chocolate chip cookies. I even enjoy working out.

If this sounds crazy to you, I understand. I never thought I would find a better feeling than eating a plate full of chocolate chip cookies… but I have. When I feed my spirit the pure, clean, natural foods that it needs…My spirit rewards me in so many ways. I have more energy than I know what to do with, I laugh like I did when I was a schoolgirl, and I find happiness EVERYWHERE – even in the most common things. You may be thinking, “You get all this from food?” Believe it or not, Yes. When I finally found a deeper motivation to eat healthy foods, I stopped eating crap. All that crap I used to eat was dead. Dead of life, dead of nutrition, and dead of any good energy. Once I started to eat healthy foods, it was like someone came and breathed life into me. It feels so good to eat healthy! And it begins to actually taste BETTER to you than that junk food does. When your food is dead – YOU ARE DEAD.

I feel like I am alive for the first time in years. I got so many good feelings from eating healthy that I got hooked and didn’t want to eat anything else.

And you know what happened? My body started to change. My eyes got brighter, my skin got clearer, and all that extra fat around my thighs, butt and stomach disappeared. AND I’M NOT THE ONLY ONE! When I started talking to other women who have healthy eating habits, turns out they all have some higher motivation for rejecting crap and embracing healthy, natural foods. Some are healing from an illness…Some are following spiritual beliefs…Some have ethical reasons… Regardless of WHAT the motivation is… it always comes from some higher place other than “I want to look hot in a swimsuit.” The physical desire to change won’t carry you through those really difficult times when you want to cheat because that’s a physical desire as well. The physical pleasure you get from pigging out won’t always win over your physical desire to be “hot”… But your spiritual one will. When your motivation comes from the deepest place within you, it is driven from a much more powerful force. It is NOT driven by fear or hatred – it is driven by love. And that’s what kept me from cheating and failing at my diet. Today, if I do decide to cheat (which I sometimes do) I know that I won’t feel good after I eat it, and it won’t give me the same rush of health that I’ve become hooked on… But I do it anyway and I allow myself the enjoyment while I’m eating it because I know that that’s ALL the enjoyment I’m going to get. I deal with the after effects – the bloating, the indigestion, the sluggishness and lack of energy… And then I get right back to my healthy diet because that is what I prefer. Now, I CHOOSE foods that give me sustained enjoyment that nourish my body, mind and spirit. Look, I’m not some spiritual sage levitating four inches off the ground in lotus position… I’m not some great and powerful person or some holy saint with superhuman powers… I’m just a regular woman from a small town in Texas that turned my attention to what really makes me happy… and I found out that it wasn’t in chocolate chip cookies after all.

I know any woman can turn her attention inward…and discover what REALLY makes her happy…so that she can start to make better choices. And when you PREFER to make better choices, you will STOP failing at your diet. In fact, you won’t have to ever diet again. I know that this is not something that happens right away, and that maybe you might need some more guidance to find your way to where I am. 

PHEW! I am back!  Now  I am going to share with you 5 simple steps you can follow to stop failing at your ‘diet’ and prevent you from constantly starting over again:

1. Don’t be on a diet!!  Instead make wise-food choices.  Eating healthy food allows your body to get the nutrition it needs and it promotes a healthy physique as well.  There are foods that can naturally promote weight loss and a lot of these clean and healthy foods.  This includes a wide variety of vegetables and fruit (most veggies), as well as lean sources of protein, complex carbohydrates (oatmeal, quinoa, sweet potato, brown rice, etc) and a fair amount of healthy fats as well.  Stop failing at your ‘diet’ by wisely choosing the right foods!
2. Do not skip meals! Skipping meals will not do you any good. Do not believe in the common misconception that starving yourself makes you thinner and healthier. This is false! In fact, skipping meals can sabotage your weight loss attempt! Skipping meals causes your metabolism to slow down and as a result, the fat deposits are not thoroughly and easily burned. Skipping meals also makes your body eager to store more fat than the usual because fat stores are necessary to sustain you during the times that you are hungry and skipping your meals. Tip: You should be eating 6 times a day!
3. Proper timing of meals.  Many underestimate the effect or proper timing in food intake. What most do not know is that proper timing can increase or decrease the effectiveness of your weight loss routine. For one, eating on time makes your metabolism regular and on its peak. Correct timing also decreases untimely cravings at night. Tip: Eat small meals (with protein at every meal) every 2-3 hours!
4. Go natural-Eat whole foods! Nature has its way of making our body fit. As much as possible, always go for fresh, organic foods and avoid those which are commercialized and artificial. Commercialized and artificial products are high in bad fats (good fats can be found in natural food sources like avocado, oils, nuts) which are more resistant to fat burning. Moreover, these junk foods often contain a lot of salt and other preservatives which promotes water retention. Excess water makes you feel bloated and heavy.
5. Make your best worst choice– Sure, you might for various reasons make nutritionally or calorically (is that a word?) frightening choices, but so long as you asked yourself these two important questions, “Is it worth it”, and, “How much do I need to be happily satisfied”, there can’t be a wrong choice.  Sometimes your best may be a basket of chicken wings but perhaps a smaller basket than normal and one less beer, or a fancy coffee with whip just ordered less frequently, or a bowl of ice-cream instead of a pint, or a small bag of chips rather than the giant bag, or a full-sized chocolate bar rather than an entire Blizzard. What I’m getting at is that sometimes we make choices that are less than ideal, but that so long as you’ve made your best worst choice, you’re still doing great!

 

Hopefully this has been helpful and you will do your best to stick to your plan of eating healthy!  I would love to hear your feedback and thoughts on this topic, I know so many of us struggle with this!!

 

Les 🙂

 

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Wedding weekend in Hamilton :)

Holy cow it’s cold outside!!!  With the winter approaching my days are getting busier and busier (that’s a good thing).  I can’t believe it’s Friday already and I’m off to Hamilton/Ancaster for a good friend of mine’s wedding (Meghan Boyle) tomorrow! 🙂 Even though I am getting busier with clients, I can tell I’m extremely motivated these past few weeks as I have not skipped a single workout and I have been pushing myself and sticking to my meal plan 🙂 how about YOU?!

I have heard many people blame the colder weather for one of their many reasons not to exercise and since today is the first cold day we’ve had I want to snap you out of hibernation mode or ” being lazy-storing more body fat and not fitting into your clothes” mode before it’s too late by providing you with a few motivational posters…

Stop making excuses and thinking about getting in better shape and eating clean and make it happen!  If you have time to watch tv and spend hours on Facebook you have time to exercise and cook your own healthy meals!! JUST DO IT!

Need help getting motivated!? You know how to reach me 😉

Have a fantastic weekend everyone! And congrats to Meg and Phil on your wedding day tomorrow :):)

Les 🙂

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Are you ready to change your lifestyle??

So you’ve decided that this is the year, month, week, day, moment that you are going to commit to living a healthier lifestyle! AWESOME! CONGRATS! BRAVO!! But are you ready???  So many times I’ve  heard people say “yes I’m seriously going to get in shape starting today” or “I am sooo over eating out” or “I am going to start going to yoga on a regular basis starting today” or “I’m going to the gym everyday, no matter what!” and then 2 weeks later they are back to their old ways of no exercise and unhealthy eating.  Why is that??  Well there are many reasons but I believe the real reasons are you AREN’T READY TO CHANGE or you LACK MOTIVATION and DISCIPLINE or you expect IMMEDIATE RESULTS.  You need to be honest with yourself, what’s worked or hasn’t worked before?  As my dad always tells me “past behaviour is the best predictor of present/future behaviour”.  Before you begin your journey to improving your fitness and health from where it is now take a few minutes to complete these quizzes/questionnaires…

Click on this link to complete a quick quiz….

Or answer this questionnaire to calculate your “readiness to change” score….no cheating!

So what did you notice?? Are you surprised with the results?? Probably not right?

If you are one of those people who is on the fence or maybe you’re totally apprehensive about the process THAT IS COMPLETELY NORMAL! The hard part is overcoming the doubts and making the decision to TAKE ACTION to improve your lifestyle.

I’ve been following Tim’s blog called “Minimalist Workout” where he writes about ways to minimize workouts for maximum effect (awesome concept right?) and I asked his permission to repost his blog from a couple days ago.  It’s called the 7 Point Plan to Fitness Success. I couldn’t have said it better myself 🙂 so thanks Tim!   Here it is…

I’ve been reading a lot about motivation lately. It seems every fitness website and blog has a simple plan to become more motivated. The problem is, most don’t address the real reasons you are lacking in motivation. Most people aren’t simply lazy but they lack motivation for many reasons. Most of the reasons, I am finding, come down to reward and discipline.

In your life you learn by trial and error. If you try to walk through a wall and bump your head then you wont walk into the wall again. When you see someone walk through a door you’ll realize you can get to the other side of the wall by going through the door.

The same is true with exercise. If you attempt to run a marathon when you’re out of shape you will fail after about a minute. This would make a couch potato out of anyone. If you run 1 minute intervals with periods of walking for 20 minutes as instructed in couch to 5k then you’ll be rewarded with the satisfaction of a job well done and confidence in yourself. Below is my seven point by step plan to reaching your goals.

Data Collecting Phase – Spend a week logging your bad habits. Don’t attempt to change any of them at this time.
Recognition Phase – During this phase you will recognize where your problem areas are. Consider this your project to work on. If you watch TV all day and never get up then say “when I get up to use the restroom (or go to the kitchen) I will do a couple reps”. Pretend you’re a lawyer and find some loopholes in your routine and bad habits.
Social Phase – State your intentions verbally to your friends and family. You will then commit yourself and inspire others. Inspiring others is like a stock that pays dividends.
Trial Phase – See how many push ups, sit ups and squats you can do. If you can do 1 that is fine. If you can’t do floor push ups then do wall push ups. Take the next couple of days off.
Journal Phase – Start a journal. A blog is a great way to journal or just buy a notebook. You’re going to log your exercises so you can track your success.
Action Phase – Do 50% of your max reps per set every time you go to the rest room or kitchen. If you were able to do 10 push ups then do 5 per set but shoot for 3 or more sets. Do one of the workouts (push ups, sit ups, squats) per day. Drink plenty of water and eat something with protein.
Success Phase – Pat yourself on the back. You’re working out. Do this every day, tell your friends how well you’re doing and they will celebrate with you.

I love the steps he has come up with and find that they work best for fitness and nutrition goals.  So if you’re struggling to get started on your path to a healthier lifestyle start with Step 1: Start logging all your bad habits for a week…then once you can identify what they are you can begin to break them down and work on 1 at a time.  Don’t overwhelm yourself and try to ‘fix’ or ‘correct’ everything at once, or you’ll become overwhelmed and most likely give up or quit before you even begin.

And some thoughts to leave you with today…

 And…

Les 🙂

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