How were the first seven days on the road to weight loss? Did you use movement as inspiration? Did you go for a long walk or hike, go dancing on Valentine’s Day, or go on an exciting bike ride? If not, it’s not too late to find inspiration through movement. Remember that you are looking for progress, not perfection and that the most important thing is that you live with joy while losing weight and getting in shape.
a bit of perspective
We are inundated with bits of health information. This information overload, designed to improve weight loss and healthy living practices, often has the opposite effect. Don’t let this happen to you!
focus
Last week I suggested that you post five mental connections that are powerful instigators not only for weight loss but also for living a healthy and vigorous lifestyle. Here are those five mental connections that are so beneficial to losing weight and implementing a cleverly designed lifestyle change. If you haven’t posted them yet, go ahead and do so.
Check
Use movement as inspiration.
Think of progress, not perfection.
Focus on what really matters in weight loss.
weigh yourself daily
Live happily while you get fit
movement as inspiration
On the opening day of my healthy living seminars, I encourage clients to start their daily routines with exercise. The act of moving our bodies makes us feel better about ourselves. It has the ability to inspire a vision of how we want to live. It makes us feel better about our lives in general. Movement awakens in us the desire to improve in everything we do!
A client of mine illustrates this ability of exercise to improve her life when she tells the group, “I went for a walk yesterday and without even trying I ate less for dinner.” This is the power of what exercise can do.
“It makes me feel more alive,” says another member, “It makes me realize that there are other things to do besides eat.” Don’t get me wrong,” he continues, “I still enjoy eating, and I know it’s okay to like to eat, but I’m starting to feel more satisfied and in control of how much I really need to eat. Eating is more enjoyable when you know you did a little work for it.”
plan this week
Focus this week on finding an exercise plan that works for you. Remember, a little experimentation is in order. Do what you think might work and adjust as you go. There is nothing wrong with changing exercises or the times of day you might do them. Think of this time period as experimental. It’s impossible to know what works until you start.
What to include in your plan
Cardiovascular exercise
Try 30 – 60 minutes 3-4 days a week.
It includes exercises that work the heart muscle at a fast pace. Examples: bicycling, walking, rowing, rollerblading, elliptical training, stair climber. Aim for a minimum of 70% of your THR by taking 220 – age and multiplying it by seventy-five.
Muscular strength and endurance exercise
Try 2-3 times a week to work all major muscle groups.
It includes exercises that improve strength and endurance within various muscle groups. Examples include push-ups, chair squats, back rows, overhead shoulder presses, bicep curls, tricep extensions, and abdominal planks.
Stretching exercises
Aim for a daily stretching routine that works all of your major muscle groups. Examples include hamstring stretch, quadriceps stretch, chest stretch, calf stretch, and torso side bends. For a more complete list, visit the bodysmart blog.
For this entire week, begin to design a plan by implementing the 3 types of activity mentioned: cardiovascular, muscular strength/endurance, and stretching. Remember that this is just a start. There is no rush to get things done perfectly. You’ll find out as you go. Just start. Realize that you will not be perfect. Have fun. Eat less. And I’ll see you back here in a week.