Women come to me all the time, they express their issues then we sit & brain storm solutions. Majority of the time when we disect the problem we find that the only real answer is discipline & lack of time management. Some people acknowledge the problem others ignore it. It’s at that moment you will know whether or not you have just dived into a world that will become your forever lifestyle.
You will either live and breathe it or you will simply just leave it aside and come to it whenever you have the time like a choir or an obligation. It’s when you live and breathe it that it actually becomes apart of you.
This is what we call Self-care.
From the way you eat, the time you eat, the amount of sleep you have & the time you give yourself for prayer/ meditation, exercise etc. You will naturally become stronger mentally, emotionally & physically. It is all apart of your discipline. So the million dollar question is “How do I stay motivated?” The answer is “Don’t think, just do.” I know it’s easier said than done but you really have to just show up even when you don’t want to then when you start noticing changes in your body and mood (usually takes 2-3 weeks) it naturally becomes an addiction. You start feeling what I like to call (trainers guilt) when you miss a training session. Just like a drug you want more and more. This is a good thing and if done accurately will assist you reaching your goals in no time.
1. SLEEP
Let’s talk about sleep. Too much of it & too little of it will effect your entire day from your performance to your mood. National Sleep foundation guidelines advises that healthy adults need between 7 to 9 hours of sleep per night. Babies, young children and teens need even more to enable their growth and Development.
This may be hard for some people to do especially when they have infants who aren’t in a routine. Like I mentioned before it becomes a part of your lifestyle. If I’m sleeping early, the kids are sleeping early. If I’m eating early so are they!
2. FOOD
Food is fuel for the body. Whatever you feed it, will show in your weight, your skin, your mood and your performance. Therefore your Results.
This all starts on the grocery list. My rule is “Never go grocery shopping on an empty stomach.” I’m sure you know the reason why. Most of us shop with our stomachs and grab anything our taste buds desire. Before going grocery shopping write a list of what you need then scan that list a second time and remove 5 things you don’t think you really need. Can you swap the Soda drinks or Fresh Juices? Can you switch over that white bread for brown? What if you woke up in the middle of the night hungry and didn’t want to put a healthy snack together because you need a quick fix? This all comes down to preparation and what options you give yourself when you open your fridge.
The most common thing I hear is “I buy the junk food for the kids.” But why? You should be implementing these healthy patterns in the kids too. Be creative with the kids lunchboxes. Add some fresh fruits, veggies and crackers. Look for healthy snacks to add so it all just comes naturally to you and your family. I love to keep cut up carrots, cucumbers and celery with a fresh hummus dip instead of eating a large bag of chips when watching a movie. I enjoy it and I don’t feel so guilty afterwards. Little changes like this affect the big changes to come.
3. MOVE
Ok I know this is the most obvious one but reducing sitting time is important too. As a general goal aim for at least 30 minutes of moderate physical activity everyday. Walk the dog, Walk the kids to school if it’s local. Get up, move. “But I work in an office?” Take the stairs. Don’t look for excuses look for solutions. Go shopping, even if you don’t want to buy anything. Just make sure you’re moving.
Brisk Walking 10, 000 steps a day 5 days a week can be your starting point if you feel like you want to meet specific fitness goals. Walking has so many benefits such as;
- Maintain a healthy weight and lose body fat
- Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
- Improve cardiovascular fitness
- Strengthen your bones and muscles
- Improve muscle endurance
- Increase energy levels
- Improve your mood, cognition, memory and sleep
- Improve your balance and coordination
- Strengthen immune system
- Reduce stress and tension
4.DRINK WATER
Your mind and body rely on water to function properly. We need it for digestion, to absorb nutrients, to help us move, get rid of waste & toxins, and regulate our body temperature. All the chemical processes in our body take place in water. People who don’t drink enough of it can have issues with mental & physical performance, problems with their heart, greater risk of kidney stones and even dehydration.
Healthy Adult women need about 2L water per day (8 cups) and Healthy Adult men need about 2.5L water per day (10 cups). In order to stay hydrated it is important to drink regularly even before feeling thirst especially if it’s a hot day or you are exercising.
If you are a fan of soft drinks and prefer flavoured drinks you can add some fresh fruits in your water such as strawberries, lemon, mint etc. This is will assist in your drinking patterns in order to keep your fluids up. Signs your body isn’t getting enough water can be tiredness, dark urine, irritability, fainting and laziness.
Ensuring you give your body the tools it needs to assist with your movement and mood will keep you on the path to reaching your fitness goals and keep you motivated.