Posts Tagged With: exercise

Beating the Blues

 
Hey wellness friends! I hope you’re continuing to eat healthy and take care of your temple. 

Today I wanted to talk about depression. I meet so many people who are depressed. When I ask them what they are doing for their body, they respond, “Nothing.” If you do nothing there’s no result. 

There are chemicals and hormones at work in our brains that affect our sense of wellbeing. Serotonin and endorphins are important. 

You can instantly improve your sense of wellbeing by exercising. Yes move it! Exercising helps your body and mind in so many ways. We weren’t created to sit behind computers all day, chomp down on artificial food. 

If you’re blue, see your doctor. 

Also these are some things I’ve done when feeling blue. 

1. Go help someone else. There are so many people worse off than we are. By serving them, our focus shifts outward instead of inward. 

2. Ditch the fried food and comfort food. Eat healthy. The vitamins your body needs are not in the comfort food. 

3. Get moving. Go outside. There’s something about fresh air and nature that brings comfort. 

4. Journal. Write it down, close the book, then walk away. 

5. Take inventory of your thoughts. Is this really hopeless or my perception? In 5 or 10 years will this matter? Can I make this better or just surrender it to God? 

6. Pray. I’m a person of faith. So I pray quite a bit. 

7. Listen to happy music. Music can elevate your mood. 

8. Go do something with friends who are positive! 

9. Give thanks for what you do have. 

“If we cannot give thanks for what we have, we can give thanks for what we’ve been spared.” 

Just watching the news gives me many things to give thanks for! Goodness. 

Hope these are helpful to you. Take care of your mind, body, soul, spirit. Cheering for you! You’re in my prayers too! 😊

Erin 

a smile for you

Categories: Emotional Health, Fitness, Mental Health, Nutrition, Uncategorized | Tags: , , , , , | 2 Comments

90 Day Challenge 



Photo Credit: Pinterest 

This is how I feel after working out. Before I work out I feel like a slug on a log…zzz….I just want a nap. After a long day in the office I don’t want to workout…yet I always feel better after I do. 

My friend Brian and I started a 90 day challenge. I type this as my body is throbbing! He started P90X. I started Power 90 which is in the P90 series. I’d love to tell you committing to this will be easy. It isn’t. I have a few week night obligations that take up time. 

Where does working out fit in? 

You make time! 

You make time because your health is important. 

You make time because if you do nothing, nothing changes. 

You make time so you feel better (endorphins baby…endorphins). 

You make time because you will look better, your skin glow, your body function better!!! 

You make time because you love yourself! 

If you don’t take care of yourself, who will? There’s no magic pill to melt away the Christmas pounds or tone up the flabby arms. It requires some effort. 

I’ve also given up dessert. I miss dessert. At least for now it’s on the shelf. 

Lastly…

I hope you’re taking care of yourself and enjoying life! Make each day count. You’re worth taking care of…so make time to care for your mind, body, spirit, and soul. 

Xo,

Erin 



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Do it for YOU!

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Hello fitness friends! You’re amazing! I hope you’re being kind to yourself and eating healthy. I hope you’re exercising and gaining muscle. Do it for you!

There are many people who choose diet and exercise for vanity. Magazines and media feed us images of people who have been airbrushed to society’s standard of perfection. If we simply focused on health, there would be industries out of business.

So, when I say, “Pursue wellness for you!” I don’t mean for the sake of vanity. I say it because when you’re 80 years old, you’ll regret not taking care of yourself. When we are young we believe we will live forever! The junk food, late nights, couch potato lifestyle seems alright. The truth is, once you reach a certain age losing weight becomes a struggle. Once you start working full time, you’re often too tired to workout every day. Throw in some kids and well, rest becomes the priority.

We need to take care of ourselves or we don’t have anything to offer anyone else. If you lose the priority of caring for the temple God gave you, eventually it will catch up to you.

One of my strengths and weaknesses is I long to put others first. I wake up thinking what I might do for someone else. I spent many years neglecting my emotional, physical, and mental health to help care for a sick patent. I’ve been known to juggle many things and not take concern for my well being. Here’s what I’ve learned.

1. You can only give what you possess.

When you’re tired, worn out, and not caring for yourself; there’s nothing to give to anyone else.

2. Set boundaries quickly in relationships. No is a good word.

Know where your responsibility ends. We can’t be all things to all people. We can also delegate to others.

3. Love people, yet manage toxic relationships.

Drama, spiritual and emotional leeches, takers, constant nagging/complainers, the gossips and haters, the people who are super negative. Limit your time with them if you cannot get out of the relationship. If it’s a spouse or close family member, consider counseling or letting them know, “I love you, yet we can have this conversation when it becomes more respectful or positive.” You set the boundaries for what you’ll accept.

I had a coworker who liked to dump his work on me then complain if it wasn’t perfect. I firmly yet respectfully told him, “I will not do your job and my job. If you need help, talk to our manager about someone on your level to cover for you.”

4. Do nice things for yourself.

If I waited or relied on other people to support my dreams, provide encouragement, or help…I’d be screwed. Most people put themselves first. So, you learn to be good to yourself. It’s not selfish to take care of yourself. Eat healthy, exercise, take breaks, feed your mind and soul good things.

5. Take care of your mind, body, soul, and spirit. Neglect one and the rest suffer.

6. Rest.

Smartphones have set us up to have non stop communication with people. It’s okay to turn off the phone, not respond to every text or email. Give your brain a break. Studies have shown social media increases depression in people. They are constantly comparing their life to others. News flash: most people post the best pictures and stories of themselves.

Sweet friends, I’m not encouraging you to live a self centered or selfish life. I am encouraging you to take care of yourself. Time flies and you’ll regret the neglect as you age.

Warm regards,

Erin

Categories: Emotional Health, Fitness, Mental Health, Nutrition, Spiritual Health | Tags: , , , , , | 2 Comments

When You Feel Like Giving Up

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Hey fitness friends. Tonight I wanted to talk about something we all encounter on the journey to wellness, the desire to throw in the towel!

The reasons may vary. It could be a thought, “What’s the use, I’m not seeing results,” or “I’m tired of eating healthy food or counting calories.” Here’s some motivation to keep you going.

Eating healthy is cheaper and better than being on medication. Many of the health problems we see plaguing the planet can be traced back to poor diet and sedentary lifestyles. Food is fuel. Put the wrong fuel in for prolonged periods of time and the body begins to break down.

Another added benefit: Exercise helps fight aging and the effects of gravity. Billions of dollars are spent yearly to get people to buy products that will create youth. Externals do nothing for a body that is unhealthy. It starts from within. Eat those fruits, vegetables, drink water, forgo smoking, too much sun exposure, and exercise regularly.

Keep going because your future self will thank you!

Keep going to be a good example for people around you and your family!

Keep going because your body is a temple, treat it with honor and respect!

Keep going because you love yourself!

Keep going because you can do this!!!!

I get tired just like everyone else, but when I think of the progress made, it makes me want to keep going!

I can do this! You can do this!!!

Cheering for you!

Erin

Categories: Emotional Health, Fitness, Mental Health, Nutrition | Tags: , , , , | 2 Comments

When You’re Stuck in a Rut

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Hello friends. I have not forgotten about you. I am working on a post on the hormones responsible for weight gain. In the meantime, I wanted to post something about being stuck in a rut. What do you do when the last 10 pounds won’t budge? What do you do when you stop seeing results? What do you do when you’d rather eat ice cream than workout? Here are some suggestions (Always check with your doctor before changing your routine or exercise program).

When you’ve stopped seeing results or need to lose those last 10 pounds:

Your body has most likely adapted to your meal plan and workout. Once it adapts, less calories are burned. Our bodies don’t want to lose weight. Our bodies want to hang onto weight just in case a famine occurs. Things you can do:

1. Change up your workouts. if all you do is run, try spinning or a dance class or boxing, or a new routine for a few weeks. Check out a program that switches things up every 4-6 weeks.

2. Change up your diet. I like the phrase: Eat breakfast like a king, lunch like a prince, and dinner like a pauper. Try to make the last meal of the day one with less or little carbs.

3. Cut back on or eliminate sugar, salt, processed foods, bread (white and wheat), and eating late. If you drink alcohol, it will also pack on the pounds. Eat whole foods and drink plenty of water.

4. Make sure you are challenging yourself. Sometimes we are half doing a workout and it shows or we’ve been doing the same workout for so long we are no longer challenged.

5. Make sure you’re eating enough of the right foods. Proper nutrition is important for building muscle, maintaining lean muscle, and having the energy to workout. Are you eating enough protein, vegetables, fiber, fruits? Are you eating enough? Starvation diets lead to a plateau becasue our metabolism slows down to compensate for a lack of food.

6. Count those calories, you may be eating more than you think!

7. Are you stressed out? Are you sleeping enough? We will talk about hormones the next post. Cortisol (stress hormone) tells your body to store fat! If you are stressed or over working your body (long cardio workouts-2 hours or more), you could be producing cortisol which tells your body to store fat. So, throw in a rest day. Have some R & R. Find ways to relax. One great way is to unplug from the internet. Social media, smart phones, and constant communication leads to stress. We all need a break every so often. If you aren’t sleeping enough 6.5-8 hours per night, you are more apt to gain or be unable to lose weight.

What to do when you don’t want to workout!

I am doing a Biggest Loser Competition with my coworkers. Some people are so excited and they keep losing. Some people seeing the major results of others have lost motivation. The goal of wellness is to make a lifestyle changes. I go through phases where I do not want to workout. I would rather lay on my couch and sleep. I don’t love exercise. So here are some things I recommend that help me out.

  • Try something new. I recently started doing Zumba. I have a dance background so it’s great. I love it. I get up early and start the day with Zumba. Weight training is reserved for after work. By doing something that I love, I am more apt to stick with it.
  • Think about why you started. I posted on this a few weeks ago. Post an old photo up if you have  to. And recall it’s harder to take the weight off than it is to lose it. Our bodies would rather cling than lose any day.
  • Instead of planning 1-2 hour workouts 4 days a week, try working out for 1/2 hour every day! I can commit to 1/2 hour.

Lastly, believe in yourself. You can do anything you set your mind to. I recently read about a woman who’s a competitive body builder and she’s 75. She didn’t start training until she was 71. She’s the oldest female competitive body builder. How awesome is that? She runs a 10K daily and teaches exercise classes!

Here is the link to the article and video about her. http://www.bbc.co.uk/news/magazine-18346128

Categories: Fitness, Nutrition | Tags: , , , , , , , | 3 Comments

Say YES to Lifestyle Changes!

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Hi my friends! I hope you are doing well this week. I am happy the weather is warming up so I can take the workouts outside. I wanted to touch base with you about something that I believe is truly important for wellness, Lifestyle Changes.

The goal with fitness is to make lifestyle changes. If you starve to get weight off, you will have to starve to maintain the loss. If you revert back to eating what you were eating before you will gain weight and sometimes more than you lost. If you are limiting calories or are on an extreme diet, you probably lowered your metabolism.  When the calories increase again, your body clings to every one just in case you will starve it again.

Also if you know you will not and can not work out for 3 hours a day for the rest of your life, why do it now? Unless you are training for some athlete program.

We live in a world that promotes dieting. If you search the internet for diets, you will find more than you can research in an evening. Some restrict foods, some add foods, some lead to starvation. I encourage you to make lifestyle changes…what does that mean?

Don’t look for the quick fix, look for what you can do for life

I gave up all soda. I don’t drink regular or diet. My health improved. It was a choice for life. I eat more fruits and vegetables. I eat more fiber. I drink more water. These are lifestyle changes, not a quick fix. Since I made lifestyle changes, I don’t have to worry about yo-yo dieting or buying special foods, pills, etc…I also don’t gain weight quickly. My life has changed. I am seeking wellness, not a life of dieting.

How to make lifestyle changes:

1.Move at least 30 minutes a day several days a week; daily is best. This is not an extended period of time. It’s easy to accomplish. Choose to not be sedentary. Walk, run, bike, circuit train, clean the house, do something.

2. Drink more water. We talked about how water helps our metabolism, digestion of food, and cleaning toxins from our systems.

3. Eat more fruits and vegetables. There are so many reasons to choose whole foods over processed foods. One is whole foods have vitamins and nutrients our bodies need. Two they are natural for the body and not foreign. Three they help the body shed pounds instead of gain them.

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4. Cut back on white foods. White bread, white rice, sugar, potatoes…all these foods cause your blood sugar to spike. Unstable blood sugar tells your body to store fat and the mid section (abs) are normally the target.

5. Move from 3 meals a day to 5-6 small meals a day. Stability in blood sugar is crucial to maintain a healthy weight.

6. Eat your favorite foods in moderation or on a cheat day. If you love ice cream, giving it up for life would be a sad thing. I am not a huge fan of ice cream, but I do like it sometimes. So, I purchase frozen yogurt or small one serving size containers. I allow myself to eat certain things in moderation. I love cheese, but I know I can not eat as much as I want, so I keep the portions small. Deprivation can lead to overeating (binge eating).

7. Portion control. The reason obesity is a problem in our country is not simply because of the richness of the foods, our portions are out of control. I ordered a salad at a local restaurant and the bowl was bigger than my head. There had to be 5 cups of lettuce, and several cups of toppings. I looked up the calories, the one salad was 700 calories. Yep. Portions matter.

I hope these tips were helpful. Slow and steady wins the race. If weight comes off slowly, it comes back on slowly. If you make lifestyle changes your life will be better!

Cheering for you friends. You can do it!~Warm Regards…

Categories: Fitness, Nutrition | Tags: , , , , , , | 2 Comments

The Beginning

It all started with exhaustion…

You know you are tired when no amount of sleep helps. You go to bed tired. You wake up tired. You live tired. I tried running because maybe my body needed a more strenuous workout to prep it for slumber. Epic failure! I was simply exhausted. The doctor’s said, “You’re fine. Your blood work is normal. There is nothing physically wrong with you.” Well, there was something wrong. Here’s the list of the culprits that were draining my life of energy. Maybe you will see the same issues in your life.

1. My high stress job. I won’t complain, as I am thankful to be employed. However, stress if not managed will cause damage to your health and immune system.

2. Poor nutrition. Yes, I was one of those people who ate what was quick and felt lousy because of poor choices with food.

3. Lack of relaxation. Along with my job, I was also hosting and leading a women’s group, volunteering in the community, working on writing books, and not taking time for myself. I rarely had time alone, and there was no real chill time. And my body was ticked off about it.

4. Toxic relationships. Some people we can not get away from, like family. Other’s we have to pick and choose. If you surround yourself with people who are negative, pessimistic, doom and gloom, continually gossip about people, are hot-tempered, etc…your body will respond to it as stress.

5. Lack of water. I am a Researcher. I don’t have the liberty all the time to run out to the ladies room. It’s not possible. So, dehydration became a way of life. We need water to live and survive.

How do you get out of the rut? It starts with a decision. Do you want the best life possible? Are you willing to do what it takes to have that life? If so, then make a decision to change. The change starts with you. You can’t force other people to change, but you can change yourself.

How did I do it? I started with taking things off my schedule and my plate. I resigned from my women’s group. Attendance had diminished, and I was putting far more effort into than I should. I started drinking water. Seventy Five (75) days ago I gave up sugar, processed foods, white bread, white rice, high glycemic foods, and switched to whole foods. I started arranging my work schedule so there were breaks, and I could eat every 4 hours. I started taking classes such as Krav Maga, boxing, and even going to a massage therapist. I stopped spending time with people who were dragging my spirit into the dumps or treating me like a garbage can (i.e. gossiping about others). I surrendered busyness, and set firm boundaries with people. Sometimes, you have to say no! Do you hear me? NO! No, I can not help you. No, I cannot be there for you. No, I cannot add another activity to my plate. It feels selfish, but if you don’t learn balance, you will kill yourself. You’ll die, everyone else will keep on living.

Dear friends, the world is an amazing place waiting to be explored. What on earth are you waiting for? Ask yourself, “What am I doing to live the best life possible?” The choice is up to you. No one can live life for you. You have to make a decision, and set your eyes on the prize! Be kind to yourself. You cannot love your neighbor as yourself, if you don’t love yourself.

Categories: Emotional Health, Fitness, Mental Health | Tags: , , , , , , , , | Leave a comment

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