Did 2018 feel like it was one step forward and two steps back on your fitness journey?
Are you starting 2019 feeling like you are making a strong effort, doing the right things but not seeing the results of working out you had hoped?
Regroup and reassess your workout plan and check your diet but don’t give up. If you’re still trying, it doesn’t matter what happened before. What separates success from stagnation is the willingness to keep going and the ability to see progress before it manifests. If you are not seeing the results of working out that you want, take a step back and check your mindset.read more
I love being in the gym alone. Time with my music and my weights lifts clears my head and perks me up. Exercise can be the perfect restorative niche for a tapped-out introvert. What exercise shouldn’t be is a way to numb and separate yourself from the world. It shouldn’t take over your life. You can’t sacrifice meaning and connection and be well.
Consistent workouts are a normal part of a healthy and happy life, but they should not be the only part of your day that matters. Using exercise as a way to avoid whatever is bothering your or delay difficult conversations is the opposite of living a healthy and happy life. Overtraining is not only physically harmful; it can keep you from finding joy in your work and family. Too much dedication to a workout plan or a diet can keep you from making meaningful connections and finding purpose in your life.
You can be too devoted to your fitness goals. They should not block you from making meaningful connections and pursuing purpose in your life.
Think about a day when you have been your most productive. Your thinking was clear and your energy was flowing. It was probably a day that started with a good night’s sleep and a decent breakfast. Maybe you walked the dog before you left for the office or got a great workout at the gym the night before. These events aren’t just coincidence; the connection between a healthy body and a healthy mind is very real.
Your mental health is a direct product of how you move and nourish your body. Let’s look at the long list of evidence that explains the connection between a healthy body and a healthy mind.read more
Health is not a mindset that makes you get in a workout at any cost. Health is not chasing perfectly balanced macros. Health is not a quick fix; it is a way of being and living your life. According to the World Health Organization, health “is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”
That’s a good start, but it’s not enough to be healthy. May your 2019 goals be about being healthy and being wellness.
You are not making New Year Resolutions today. That doesn’t mean you don’t have goals. You are secure in the belief that you can be healthy at any size, but that doesn’t stop you from wanting to change your size. Life is good, but you are also not afraid to ask for a little more. But you feel like the only one. As you scroll Instagram, you feel like the body positive movement is shaming you for wanting to lose a little weight.
Would you tell a runner who wants to hit a new half-marathon PR just to love the way they run and stop trying to be something they aren’t? If they have a sound training plan, enjoy their runs and love a challenge, absolutely not! So why are some folks making the goal of weight loss sound like a sin?
The joy of the holiday season seems to be passing you by. There was a work Christmas celebration last week but you were too busy working to share a few laughs at the catered lunch. The tree is up and there is a wreath on the door but that’s as far as you’ve gotten with decorating. The gifts are going to arrive on time, along with the gift bags you can easily slip put them in. Add a little cash or a Starbucks gift card and your holiday shopping is done, just under the wire.
Efficiency is terrific if it allows you to spend more time on what matters. If it’s your survival strategy to just ‘get through’ the holidays maybe you need to rethink your strategy. If you’re so busy checking things off your list that you can’t remember what you actually did, it’s time to slow things down. If your days are one big blur, it’s time to bring things back into focus.
My gift to you today is permission to experience JOMO.
It happens every year. There is one person that somehow you forgot to get a gift. Maybe you forgot that book club in December always includes a book exchange. Maybe you wanted to get a little something to go along with the extra tip for the person who does your nails. Or maybe it wasn’t you that forgot. Has your husband gotten anything for his assistant yet? If you need a last-minute gift idea, I have eight books that make perfect gifts.read more
The cold days leave your energy level low when you leave work. It doesn’t help that it is dark when you leave, feeling like it’s 10 pm instead of 5 pm. You would like to go home and curl up with a good book and then go to bed. But the evenings are busy with Christmas programs at school, office holiday parties, shopping for an ever-growing list of friends and baking for all of the above. If you wanted, you could accept an invitation for something almost every night of the week. It’s so easy to skip the gym right now. You need quick workouts for the holidays, or you may not hit the gym again until January.
If you normally do your workouts in the evening now may be the time to become a morning exerciser, even if it’s just temporarily. If you work out in the morning, no one can take it away from you. It’s done. It’s no longer a worry. You’ll feel better, you’ll be more alert and (maybe) less dependent on your morning dose of caffeine to clear the fog.
I’m not asking you to get up an hour earlier. Instead, can you give me just 15 or 20 minutes? If you can, I can give you three different quick workouts for the holidays.read more
How many times have you stood in front of the mirror a week or two before Thanksgiving and said NOT THIS YEAR? How many times have you vowed to fit into your favorite jeans ALL winter long but struggle to zip them by January 1? It feels inevitable, but I promise it is possible to avoid holiday weight gain.
Holiday weight gain may feel inevitable with shorter and cooler days alongside a holiday season that starts earlier and earlier. You may feel the only option is to say bah humbug and decline every party invitation that comes your way, spending your time tied to the treadmill instead.
I have some good news. Did you know the 10 pounds the average American is alleged to gain between Thanksgiving and New Years Day appears to be a myth? The New York Times says in surveys people self-report an average of five pounds gained, but research studies show the average is only around one pound.
Yet the myth persists and is spread even in fitness circles, mostly in marketing materials. But the truth is you CAN still lose weight during the cold winter months by being as consistent as possible with your normal healthy habits and focusing on two key areas: staying active and staying connected to your hunger. The results of the study concluded that these two controllable factors influenced who gained 5 or more pounds and who didn’t. People that kept moving and kept their hunger levels in check succeeded in staying true to their weight loss goals. If you’re ready to bust the myth and avoid holiday weight gain, here’s how.
Holiday shopping has changed since you were a kid. You remember looking through catalogs and dog-earing the pages with your dream gifts from Santa. Was it a chemistry set? Or maybe a Powder Puff Big Wheel? I can say for sure what it wasn’t. You probably weren’t looking at InstantPots or kettlebells. You probably also don’t look at catalogs anymore. Fitness favorites for your holiday wish list are mostly online.
I too relish the simplicity of online shopping. But this year I have several fitness favorites for your holiday wish list that Santa will have to pick up in real life.read more