Posts tagged prepare

Successful Cardio Tips

Wondering how to set yourself up for success for a cardio (aerobic) program…here are some helpful suggestions:

1. Make sure you like what you’re doing. You don’t have to love it now, but you want to do something that is accessible and that you feel confident you can master.

2. Focus on creating a habit and having integrity to yourself. If you decide you are going to do your 45 min workouts on M-W-F keep those appointments with yourself just as you would an appointment with a friend, doctor or client.

3. Look at your calendar/schedule and choose the days for your longer workouts and shorter workouts based on your other commitments and stick to it.

4. Schedule these workouts…actually write them in your planner or calendars, set reminder alarms on your phone. Do everything ahead of time to set yourself up for success.

5. Prepare beforehand. Your workout time starts well beforehand. Make sure you have everything you need-clothes, water, shoes, snacks, music etc, ready and waiting before your workout. Don’t give yourself an excuse not to do your cardio.

6. Start where you are. Your level 7 intensity may be a lot more gentle (slower) paced than it used to be or will be right at the beginning. The longer you stick with your program, the harder your workout will need to become to adjust to your growing fitness level.

7. Check in with yourself weekly. Make notes of any difficulties your having and deal with them immediately.

8. Set up accountability. Find a friend who would love to workout with you or maybe just someone who needs accountability to reach some goals also and set up a regular check in time to reflect on progress or hang ups.

9. Track your activity. There are many ways to do this. Apps such as MyFitnessPal as well as trackers such as Fitbit making tracking easy and fun and can also help with food journaling.

The underlying theme of these tips is to put some time and thought into making this your plan and then truly committing to making a change. Surround yourself with other ‘like-minded’ people and friends who support your goals to be healthier and happier.

 

 

Sugar Cleanse Survival Tips

Finally.

We are seeing sunshine, we are experiencing a slight warming in temperature and we are starting to feel hope again! Hope that Winter is truly over, Spring is here and Summer is right around the corner! Too dramatic? Well, here in the Pacific Northwest this is how we are feeling after a long, rainy and windy Winter. I don’t know about you, but a part of me looks forward to Fall and Winter. Sweaters, boots, Holiday sweets and lots of comfort foods. Then comes Spring! I start realizing that I feel a bit more sluggish, my jeans don’t look quite as cute on me without a sweater covering up my belly and all I want to eat is SUGAR! Am I alone here? I hope not!

With another sugar cleanse looming on the horizon…I thought I’d share some small insights or a few things that I learned in last years’ cleanse…let’s call them SURVIVAL TIPS…

 

 

  1. Write down all the reasons WHY you want to do a sugar cleanse…BEFORE YOU START!  You will have hard days, very hard days and you will need this list to help keep you motivated. Write these reasons on 3×5 cards and put them everywhere in your house for you to see.
  2. Do the cleanse with a friend or spouse. I have done cleanses with and
    My Sugar Cleanse Buddy!

    My Sugar Cleanse Buddy!

    without this and believe me, I am way more successful with support and accountability! This way in moments of weakness you can encourage one another. You can talk about everything going on with the cleanse and they will be interested! But, the best reason of all…you won’t have to cook two meals or be tempted to eat what they are having. By the way, my kids get the same dinners we have on the cleanse and they love them. I do allow them to have treats, crackers, sandwiches and the like, however.

  3. Plan and Prepare! Have your meals and snacks planned out, grocery shop accordingly and have some snacks all ready to go. Nothing can sabotage strong resolve like being too hungry or caught off guard. This also means taking a look ahead at your schedule and planning. Do you have a friends’ Birthday party coming up…plan what you are going to order ahead of time.
  4. Stay hydrated! This may seem like common sense, but when your body is working hard to get rid of toxins, you actually need to drink more than 8 glasses a day to assist in flushing those toxins out. Plus, did you know that the hypothalamus can misread thirst as hunger? So, this is the time to make water drinking a priority!
  5. Experiment and be Creative. This is important!  Plan on trying new recipes
    Sugar Cleanse

    Yummy dinner on the Sugar Cleanse

    and new ideas. Used to having a glass of wine every night? Try making some Sweet and Spicy iced tea and put it in a wine glass and relax and enjoy. Change your focus at mealtime and make it an experience. Add a tablecloth and candles, use your fancy plates (if you have them!) Focus on the conversation and not the food. Better yet, truly focus on the food, the smell, texture, taste. At what point does your body truly feel satisfied and can you stop eating at that point?

 

This sounds doable, right? Plus, it’s only 2 weeks!! We can do ANYTHING for 2 weeks! So, find a buddy and let’s shake off those Winter blahs together!!

SMART Goal Setting

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