Peace and Fitness

The One Question You Need to Ask…

May 20, 2013 by bonni Leave a Comment

Monday Monday

Come Monday (Photo credit: Wikipedia)

For most of us, Monday marks the start of a new week and I can’t think of a better day to commit to get fit. The first thing you need is to put your money where your mind is, because your success is dependent upon first, what you think and then, what you do.

Tips of the Trade

There are several very effective tools in your tool box, you just need to pull them out and use them. If you are thinking that they aren’t for you, keep in mind the quote about what defines insanity—doing the same thing over and over and expecting to get different results. Let’s make this the week that things turn around for you by trying some of these tried and true tips.

*TAKE A PLEDGE. Sign a simple contract with yourself, committing to move yourself from the thinking stage to the doing stage. Taking this one step will makes you 10X more likely to achieve your goals.

*BE DETAIL ORIENTED. Instead of vague goals like “I will exercise more this week,” be specific. Take out your calendar and set up not only specific times to workout, but also be clear about what your workout will involve. An example might be, “this week I will walk for 30 minutes on Monday and Friday and ride my bike for 30 minutes on Saturday I will walk and ride my bike for a total of an hour.” Research shows the more specific you are the more likely you are to do it. I would always suggest that you also have a B plan, in case of weather…Don’t let weather sabotage your goals.

*KEEP A LOG. Whether with a pen and paper or on the computer, or smart phone, log your workouts as this will make you feel very accomplished. More importantly, log your food intake! Those that do both lose twice as much weight as those that don’t.

Question mark (Photo credit: Wikipedia)

And the Question is…

These are just 3 of the tips that will help you jump start your new you. Before you click out and begin your new week, ask yourself this question…Will I exercise this week? Just asking this of yourself, and answering “yes,” had the power to double the workouts you will do.

Keep YOUR mind connected to your goals and….Just Do It!

Filed Under: Fitness, Motivation/Inspiration, weight loss ·

The Tools of the Trade

May 13, 2013 by bonni Leave a Comment

BALANCING SCALES. TO WEIGH OR NOT TO WEIGH?

English: Old Weighing scale (Photo credit: Wikipedia)

The scale is just one way to measure our weight and weight loss (or gain!) journey. Sometimes, the scale can be a very helpful tool and other times it can work against our efforts. Personally, I have a compulsion to weigh in much too often, and I am not proud of it and don’t advocate it! There are too many variable that can effect our fluctuations. In a perfect world, I would advise weighing only once or twice a week. I would also advise using other tools like tape measures, clothing and HOW YOU FEEL! Here’s one reason the scale can work against us:

Water Water Everywhere…

Did you know that a side effect of regular exercise is holding onto a few extra pounds? I’ll explain in a minute, but reading this last night was the first time I thought about this and how much sense it actually makes. Working out, especially in the early stages, but after that too, can cause us to retain water. Apparently, our incredibly smart bodies are designed to prevent dehydration so they hand on to some extra water to compensate for the workouts. According to Michele S. Olson, Ph.D. those of us who workout regularly, store an extra two to four pounds of water in our plasma. Dr. Olson adds that “this is not fat or muscle, but simply super hydration. It’s a good thing.” This explains a lot to me with regard to why, when I take some time off from work, my weight actually goes down. I now understand, it’s nothing more than fluid fluctuations. It also explains why I am such a good floater!!!

Making Peace…

So, if you have been working out regularly and sticking to your goals, don’t hate the scale and by all means DO NOT cut back on your water. Drink MORE water. It will tell your body it doesn’t have to hold on so tightly to prevent dehydration. Be excited about how much stronger you are and how much more you can do. Easing off on exercise a day or two before a big occasion might help you shed those extra pounds, looking much more defined, but remember…

Tara-Jackson-Collage (Photo credit: idccollage)

Filed Under: Fitness, weight loss ·

Sometimes, The Hardest Part is Just Letting Go

May 10, 2013 by bonni 2 Comments

Let go (Photo credit: Shenghung Lin)

This week I have been working on a project that involves emotional eating. It is consuming a good deal of my computer time, so I am going to keep this morning’s entry short and sweet. If you are struggling with weight loss, emotional eating might be your problem. The only way to overcome this is to take the steps necessary to let go of who and what you are angry with. Perhaps there is someone or something that happened so long ago, you barely give thought to it or think you have gotten past it, but maybe you really haven’t. For your health, for your happiness, and for your weight control (which certainly impacts both health and happiness) try to make THIS the day you ask yourself what you are so mad about and then commit to letting it go. Design a mantra and be specific…something like “I am letting myself get over the hurt I felt when (fill in the blank with a person’s name) told me I could have done better at (fill in the blank).” By letting this go, I am also willing to release the weight I am holding on to.” Even if you think this is not what’s causing your weight problems, you may be surprised at the amazing effect letting go has on you. Get your head in the right place, and everything follows.

Happy Friday. Much love….

Filed Under: health and happiness, weight loss ·

Monday Morning…Let’s Get Moving!

May 6, 2013 by bonni Leave a Comment

Girl doing exercises on Morro Strand State Beach (Photo credit: mikebaird)

Here it is another Monday morning, and all over the world bazillions of people are starting a weight loss program RIGHT NOW. The take away from every single healthy weight loss plan is that you must incorporate the dynamic duo — “diet” and exercise–in order to reach your goals. Sure, there are other ways to get there, but this pair is the most effective, efficient and healthiest! If today is that day for you, don’t get too caught up in which exercise is best. No matter what exercise you choose, you’ll be burning calories while you simultaneously make your heart and lungs more fit, your bones and muscles stronger and lower your risk for diabetes, Alzheimer’s and all types of cancer. I am often frustrated by articles, trainers and facilities that are trying to reinvent the wheel. Certainly, there are many, many different ways to get our daily dose of exercise, and certainly some will burn more calories than others, some will offer more core work, some will find us on fancy equipment and some may find us working out like our favorite celebrity, but at the end of the day, it’s the exercise that you will do regularly that will help you reach your weight goals. So if today is the day that YOU are starting or restarting your weight loss program, make sure to dust off your sneakers and get moving. There is NOTHING wrong with a brisk walk, or tuning into your favorite music and dancing your ass off for about 30 minutes. Any movement that raises your heart rate and keeps it in a “training” zone is a perfect workout.

It’s Monday morning and like Nike says and says

it best….it’s time to JUST DO IT!

Filed Under: Motivation/Inspiration, weight loss ·