Week 8: Daily Routine & Habits

This week we will focus on habits.  Breaking bad ones and creating good ones.  First let’s identify the habits we want to keep in our daily routine:  going to bed early, drinking lots of water, and knocking out 5 cardio workouts each week.  What?  These are not your habits?  Now is a great time to begin making these your habits.  When I kicked off this 9 week fitness blog my goal was to engage you to check in weekly for a little motivation and a little direction.  I am here to help you reach your fitness, health & wellness goals.  Make it about the journey, focus on your goals and have faith.

Pick three bad habits and three good habits to focus your energy on this week.  Keep track of the number of times you act on these habits and write them in your fitness journal.  You will better understand your weaknesses and strengths so you can set new goals and reach new levels in 2013. 

Tips for week 8:

-         Pack fresh fruit &veggies to snack on throughout the day

-         Pack your running/walking shoes if you travel

-         Exercise while waiting.  (Kids at practice, car in the shop, etc.)

-         Go to bed early a few nights this week

-         Involve other family members and friends in your fitness plan

-         Drink LOTS of water

Keep up the great work!

Week 3: Stumble, Fumble...Keep on Going

Set backs and disappointments should be a part of your plan.  Not really, but you should be ready for them so they do not derail you from your course.  Sickness, busy schedules, too tired, poor food choices, overindulging, you name it and we have all been there.  The trick to overcome these set backs is to remember that they are just that, a little set back.  With the right mindset you can overcome these and reach your goals.

Hopefully you are on week 3 of working toward your health & wellness plan with me.  If you have not started or have had a set back take this week to evaluate your goals and get back on track.

Tips:

Back to the Basics:  Eat fewer calories than you burn.  Set some realistic goals, reach them.  Set more goals.  Repeat!

Week 3 Fitness Plan:  1. Schedule 150 minutes of moderate to vigorous cardio exercise.  2. Incorporate 5 minutes each for your version of push-ups, pull-ups, and sit-ups.

Stay tuned for more tips and please feel free to reach out to me for a personalized plan or if you have any questions.

Week 2: Watch your Intake

I will keep this week’s message short and sweet.  The holidays are approaching quickly so let’s get ahead of them and focus on our diet.  If you have not already started tracking what you are eating and drinking do so this week.  Even if you think that you will not keep a food log for the long haul give it a go for a week or so.  It will help you identify where you can cut calories and where you are adding empty calories.  I am not a registered dietician nor certified in nutrition (at least not yet) so I will keep this to the basics and if you want more diet information please find someone who is licensed or certified near you to get more details on what is right for you.  My main goal today is to motivate you make the right food choices and reduce your calorie intake wisely.

Check out the link on side of page to the intake recommendations put together by the USDA.  There are recommended daily allowances with daily calorie estimates and some recommended foods to add to your diet.

Eat Smart, Stay Active & Have Fun!