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Health and Fitness Blog 101

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Setbacks May Help Motivate Us

Posted by larends on March 31, 2015
Posted in Health and Fitness 

leah headshotIt’s frustrating when you have been doing well eating healthy, exercising, and losing weight and you suddenly realize you are no longer on track.  How did this happen?  It’s like you are going down the road and you took a wrong turn.  You don’t remember turning off the road you were on, but suddenly you are lost.  This same thing can happen when you are exercising on a regular basis and you realize you have missed several days in a row.  Many things can cause this.  You get really busy in your life and don’t have time to exercise or you get bored with your routine or maybe you get sick or injured and have to take time to recover.  Next thing you know it’s been 1 week, 2 weeks, or a month without exercise.

This happened to me recently.  After we got back from vacation I had so much to catch up on and I was really busy at work.  I went three weeks in a row without exercising and it showed.  I gained a couple of pounds.  I felt out of shape, tired and short of breath after doing moderate activities.  Then, I knew I needed to get back to exercising, but it was hard to get motivated.  When you haven’t been exercising, it’s hard to find energy to start again.

Sometimes setbacks help us learn and grow and help us improve.  When we get off track it can be a wakeup call and may motivate us to work harder.  Failure also makes us stronger.  Michael Jordan was one of the best basketball players in the NBA and the reason he did so well is because he made many mistakes and it made him work harder to be the best.  The following quote by Michael Jordan says it all: “I’ve missed more than 9000 shots in my career.  I’ve lost almost 300 games. Twenty six times, I’ve been trusted to take the game winning shot and missed.  I’ve failed over and over and over again in my life.  And that is why I succeed.”

The important thing is to keep trying and learn from your mistakes.  Never give up.

“It’s not whether you get knocked down; it’s whether you get up.”  Vince Lombardi

No matter how many times you get off track and stop exercising, you can get back on track.  Commit to doing just 10 minutes of exercise per day.  Even if it’s just a 10 minute walk.  Everyone can fit in 10 minutes and once you start on a regular basis it will become a habit.  You will start to have more energy and soon you’ll start exercising for longer periods of time.  You will work your way up to 30 minutes per day and you’ll start feeling better.

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Are You Afraid to Show Your True Self?

Posted by larends on March 22, 2015
Posted in Health and Fitness 

Do you ever feel like you are acting a certain way or saying certain things because you are trying to get others to like you?  I came across an interesting blog post at http://thinksimplenow.com/happiness/authentic-self/ that gave tips on being your true self.  This article really caught my attention, because there are times when I don’t feel like I’m showing my true self.  I start to question whether things I do or say are really how I feel or if I’m just trying to please others.  I think I tend to be a people pleaser.  I want others to like me and may often keep my opinions to myself rather than say something that others will disagree with.

When I got married and had a baby, I wanted to prove to everyone that I was responsible and could handle it, so I went from being a rowdy college student to a serious, responsible adult.  I’ve also played this role in every job I’ve worked since and my coworkers are often surprised when I do something fun or crazy because they don’t expect that from me.  I also don’t like to drink very often in front of my kids because I want to set a good example for them.  I feel it’s important to be a good role model for them.

So, I ask myself, is this the real me or have I been playing a role for most of my adult life?  I’m not sure if I know the answer to that.  I have been told by someone that what they like about me is that I don’t care what others think.  The funny thing is that I do care.  However, I have been judged by others when I choose not to drink or don’t drink as much as they do.  There have even been many times that we are not invited to a night out because “we aren’t into that kind of thing.”  I used to be offended by it, but I finally realized that I’d rather spend time with real friends that don’t judge me.  I guess the fact that I stand my ground and don’t change who I am no matter how others treat me should tell me that I am being true to myself.

Being true to yourself is also important when you are trying to lose weight.  If you are committed to losing weight, you need to stick to what you believe in.  Others will try to influence you or tempt you, but if you are true to yourself, you will not let them knock you off track.  Always put yourself first and don’t worry about what others think.  Just remember, you are valuable just as you are.  You are the only person just like you, so don’t be afraid to show your true self and be who you are.  The more you believe in yourself, the more confidence you will have and the more your true friends will believe in you and support you.

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Can You Resist the Temptation?

Posted by larends on March 8, 2015
Posted in Health and Fitness 

doughnutWhat did you eat on Fat Tuesday?  Fat Tuesday is the day before Lent begins.  Many people give up something or fast during Lent as a sacrifice.  Fat Tuesday is a day that many people feast before Lent begins.  One food that has become popular to eat on Fat Tuesday is paczki, a fried doughnut usually filled with a fruit filling.   A paczki can have between 400 to 1200 calories.

Someone brought paczki in to where I work on Fat Tuesday.  It was tempting to eat one, especially when everyone else was eating one, but I resisted.  Fortunately, I had done an intense workout of squats and lunges 2 days before and was still feeling the muscle pain, so I didn’t want to waste that hard work by eating something so unhealthy.  That’s one advantage of working out.  It often helps you make better choices with your eating, because you’ve worked so hard to burn the calories that you don’t want to undo that hard work.

Unfortunately, not everyone feels that way.  Sometimes when people work out, they feel justified to eat more snacks, treats, or just eat more calories.  Too often people eat more calories than they burned when working out and they wonder why they don’t lose weight.  This is a common problem.

Your weight is affected by 80% of what you eat and 20% of the exercise that you do.  It’s more important to eat healthy than to exercise.

We just returned from a vacation at Disney World.  We did a lot of walking and my legs felt great from the exercise!  However, we were somewhat limited to what we could eat, because we had to choose whatever they served at the resort and Disney parks.  Fortunately, they did offer great tasting fruit.  Eating out is always a challenge and I did my best to choose healthy options.  I ended up maintaining my weight.  I didn’t lose any, but I didn’t gain any.  I consider that a success.

Be sure to celebrate each little success.  Each little success can add up to a big success.  If you can’t resist some temptations, don’t beat yourself up.  Just get back on track and celebrate those times that you do.  Sometimes resisting temptations is the biggest success, so give yourself a pat on the back.