Make sure you warm up for a few minutes before you start and then cool down and stretch when you’re done!
You Can Have Anything You Want
Did you know that you can achieve anything that you put your mind to? A lot of people don’t believe that and that’s why they never reach for what they really want. Instead they ‘put up with’ what they have, believing that they don’t have the power to change their life.
Reaching for big goals is scary and there’s a lot of work involved but if there’s something in your life that you really want to change it’ll be worth it. All you have to do is believe right down to your core that you are capable of making these changes and you will achieve your goals. You have to jump all in and ignore any doubt you’re feeling – just keep pushing forward. If the end result is important enough to you, you will take the steps to get there and you will be successful.
Tips That Will Change Your Life:
Take complete responsibility for yourself.
Know that you are completely responsible with how your life turns out. No one is owed anything in life. If there’s something you want, you have to go after it and if you fail all you need to do is go at it at a different angle. You can’t blame people or circumstances for your situation. There have been many people who have overcome unimaginable obstacles to reach success. Once you realize that you are 100% responsible for your quality of life you’ll start making the changes you need to achieve the results you want.
Write down your goals.
Grab a pen and write down what you really want and 5 reasons why you want it. Become obsessed with your goal. Think about your goal and your reasons every day. When you do this an amazing thing will happen – without even thinking about it you’ll start taking steps that will lead to your goal and the people and knowledge you need will seem to magically appear. It’s not magic. The opportunities and tools have always been there for you but it’s not until you’re actually looking for them that they appear. Open your mind and eyes to the opportunities, knowledge and people you need to help you achieve your goal.
Commit to the process.
You have your goal written down and you’re ready to go after it. It’s important to keep your ultimate goal in mind but don’t just focus on the outcome. There will be a process involved in getting what you want and you have to fall in love with the process because it’s what you’re going to need to be doing every day to achieve the goal. Commit 100% to the process and you’ll be successful at getting what you want.
Block out self-doubt.
With any major change, there’s going to be times that you’re going to doubt your ability. Don’t let those thoughts take up residence in your brain. When you have those moments of self-doubt just understand that it’s normal to feel this way and it actually means that you’re on the right track. Push those thoughts out and just keep moving forward. I almost completely destroyed my business because I made a decision based on fear and self-doubt. Luckily, I was able to turn it around and it turned out the be a very valuable lesson for me.
Truly believe it is possible.
More and more studies are proving just how powerful the mind is. Napoleon Hill knew this and wrote about it in his book Think and Grow Rich, which he wrote in 1937. If you’re looking for some good personal development reading you have to read this book If you truly believe to your core that something is possible it will be possible for you. Humans respond to what the brain expects to happen, so if you expect success and honestly believe it will happen, it will happen! If you’re thinking ‘ya right, just because you believe in something doesn’t mean it’s going to happen’ than you’re in the wrong mind set. Start training your brain to believe that what you want is possible and learn how to shut down the negative thoughts. Decide what you want, know that you will achieve it and it’ll happen.
Your Life Your Way
I know that making changes is scary and sometimes it seems like it’s better play it ‘safe’, but when you think about the grand scheme of your life how do you really want that to look? Is right now good enough for you? Do you feel like you’re settling for something that’s not fulfilling? Is it worth settling for? Don’t settle for what you think you deserve, go for what you know you deserve!
Are You Suffering From Sleep Deprivation?
Do you wake up every morning feeling refreshed and energized? For a lot of us the answer is ‘no’. With our busy lifestyles, we’ve become used to feeling tired and sluggish and this is not good! It could be seriously harming our health!
Why Aren’t We Sleeping?
Centuries ago, most people would get 8 to 9 hours of sleep each day. There was no such thing as 24 hour restaurants, fitness centres or pharmacies. There were no computers or smart phones to keep people’s interest when it got dark outside. Centuries ago when it got dark at night people went to sleep. When it gets dark the human body starts producing melatonin which is the hormone that makes you feel sleepy. Before the invention of electricity and the ability to light your home when it got dark, people would respond to the natural increase in melatonin by going to sleep. Now, only about 25% of North Americans get 8 or more hours of sleep.
We work long hours, seem to have unending responsibilities, and we also try to make time for friends, family and fitness and entertainment. With these busy, days we ended up getting to bed a little later until we got to the point where most of us are chronically sleep deprived.
Dangers Of Sleep Deprivation
A lot of people try to eat right and exercise to improve their health but if they’re not getting enough rest the results could be deadly. On average adults need about 7-8 hours of sleep each night. Here are some of the consequences of not getting enough sleep:
- Risk of Cardiovascular Disease: Did you know that if you get less than 6 hours of quality sleep each night, you have a 48% greater risk of developing or dyingfrom heart disease and a 15% greater risk of developing or dying from a stroke. Lack of sleep can cause high blood pressure, blocked arteries, kidney disease and dementia.
- Obesity: Did you know that sleep shortage is directly linked to obesity? Lack of sleep disrupts two powerful hormones that control hunger causing you to feel hungrier.
Lack of sleep also causes you to feel more stressed, which increases the amount of the hormone cortisol in your body. This hormone causes you to crave high-carbohydrate foods such as junk food, and then deposits those carbs as fat around your belly which is the most dangerous place to store fat.
Getting less than 6 hours of sleep per night can cause impaired glucose tolerance which will put you at risk for developing type 2 diabetes.
- Compromised immune system: Did you know that sleep deprivation affects your immune system making you more susceptible to colds and flu? When you don’t get enough sleep, your immune system becomes stressed and compromised.
- Impaired exercise performance: Did you know that not getting enough sleep can negatively impact your fitness efforts? You just won’t have the energy to push through a good workout if you’re sleep deprived. Also, your muscles repair and rebuild while you sleep. If your body isn’t getting this time to recover, you will be at a significant disadvantage during your next workout.
Gotta Make Time For Sleep!
Lifestyle changes are never easy, but this one will be so worth it! Start getting to bed a little bit earlier each night. Even if it’s just 10 or 15 minutes earlier until you’re consistently getting 7-8 hours of sleep a night. Look forward to increased health, energy and productivity!
Warm up for about 5-10 minutes before starting and cool down & stretch when you’re done.
Do all 10 reps of each exercise and complete 10 sets. If you lose your form take a break. If you can’t make it through all 10 sets that’s okay, but make a note on how many sets you did and repeat this workout at a later date to see how much your fitness has improved 🙂
10 Hip Lifts
10 Plank Jacks
10 Plyo Lunges
10 Reverse Crunch
10 Knee Taps
10 Tricep Dips
10 Pulsing Squats
Have you ever heard of adrenal fatigue? Did you know that some experts suggest that 80% of the Western world will be affected by adrenal fatigue at some point in their lives.
The adrenal glands are located above the kidneys and their proper function is critical for such things as producing energy and balancing hormones as well as dealing with stress. Some of the many hormones that are secreted by the adrenals are adrenaline, cortisol, progesterone and testosterone.
If you’ve been dealing with periods of intense, prolonged stress (mental or physical) or chronic illness, your adrenal glands begin functioning below the level needed to maintain your health and well being. They still function but not as well as they could be. The result is adrenal fatigue.
Symptoms of Adrenal Fatigue
If you think you may be suffering from adrenal fatigue then take a look at the list below. These are symptoms that are common in people with adrenal fatigue:
- Feeling tired for no reason
- Craving salty or sweet snacks
- Weight gain, especially around the waist
- Decreased sex drive
- Mild Depression
- Low body temperature
- High or low blood pressure
- Inability to handle stress
If you are experiencing these symptoms, you may be suffering from adrenal fatigue and it’s time to take it seriously.
To treat adrenal fatigue you’ll be looking at making some changes to your lifestyle and diet, and it’ll take about 6-9 months to recover from a mild case. Moderate to severe adrenal fatigue can take between 1-2 years to heal so it’s best to address it sooner rather than later.
Stress: You’re going to need to reduce this! Learning time management skills could be beneficial, as well as getting organized and not over extending yourself to other’s needs. You can’t be everything to everyone and trying to will put a lot of stress on your adrenal glands.
Sleep: You need to get enough of this because the main repair work on your adrenal glands takes place between 10 pm and 1 am. If you’re a night owl start practicing going to bed earlier. Do it in small time increments each night until you’re getting to bed early enough to get about 7 hours of sleep at night. Keep caffeine to a minimum and have it first thing in the morning, not later in the afternoon. You might even want to consider giving up caffeine all together (the horror!!)
Exercise: You need enough of this but not too much! Exercise regulates cortisol, relieves depression and increases blood flow which will contribute to your recovery but don’t over train because this will have the opposite effect. Aim for 30-60 minutes/day 4-6 days per week.
Supplements: You might want to try adding some of these! Calcium, magnesium, vitamin C, E, and B complex are recommended. Just make sure you’re getting your supplements from a reputable company and don’t look for the cheapest ones because you get what you pay for.
Nutrition: Your nutrition needs to be good so avoid junk food, or non-foods as I like to call them. Eat fresh fruits and vegetables, healthy protein and healthy fats. You may want to consider adding a nutrient dense shake to your diet as well – just make sure there are no artificial ingredients added to it.
Don’t Ignore The Signs
If you suspect you are suffering from adrenal fatigue, try making some of the above changes to your diet and lifestyle. Just remember, it takes a long time to heal from adrenal fatigue so make a commitment and stick to it.
Be sure to warm up first and then stretch when you’re done!
To Cleanse Or Not To Cleanse
Cleanses, or detox diets have been around for centuries. Some people swear by them others insist it’s a waste of time, money and may even be dangerous. Personally I think that if doing a cleanse or detox serves a purpose for you, you should go ahead and do it. If you feel that it’s a waste of time and potentially dangerous, don’t do it. Simple as that!
What Is A Cleanse
Basically doing a cleanse means eliminating processed foods, alcohol and caffeine and replacing them with organic vegetables, healthy fats and vegetable based proteins for a certain period of time. Some cleanses go a step further and eliminate all solid food. The idea is that you remove the things that are bogging down your system and only take in things that will help the body flush out built up toxins.
People who are against cleansing argue that your body is capable of cleansing itself and they are not wrong. There actually isn’t any scientific proof that nutritional cleanses are necessary or even work but for some people it’s a pleasurable experience that serves them well.
Pros And Cons Of Cleanses
- Increased energy and sense of vitality.
- Revitalized mind and spirit.
- Cuts out bad eating habits.
- Makes you more mindful of what you’re putting in your body.
- Helps you discover what foods you are sensitive to because once you finish the cleanse and go back to your usual diet you’ll notice right away if something aggravates your system.
- If you suddenly start eating a lot of high fibre fruits and vegetables you could experience gastrointestinal discomfort.
- If you’re a teenager, or pregnant or very active following a low calorie eating plan even for just a few days could be detrimental to your health.
- Cleanses are not meant for long term weight loss. The weight you do lose is mostly water and will come back when you go back to your regular eating habits. If you’re considering a cleanse as a weight loss tool, don’t. This type of thinking can lead to disordered eating and could potentially be life threatening.
- Cleanses are not proven to rid your body of toxins better than your own bodily mechanisms.
If you’re thinking about trying a cleanse make sure it’s a healthy one that you can fit into your lifestyle. Try to find one that includes solid foods as well as liquids and isn’t lower than 1000 calories. If you’re active plan to take days off or stick with very light exercise during your cleanse.
For some people, doing a cleanse makes them feel better. They feel energetic and have a greater sense of vitality. It also makes them more mindful of what they’re eating which helps set them on a path of healthier eating. If this is you, go for it! If you think cleanses are stupid then don’t do them.
I think people make excuses when they’re afraid of the unknown and really afraid to be uncomfortable. It’s normal to want to avoid discomfort but what if avoiding discomfort was affecting your health? If you’re making excuses to avoid working out and eating healthy your excuses are causing you a lot of harm. Let’s look at some common excuses and I’ll provide some solutions for you!
I don’t have the time to exercise: This is a VERY common excuse. A busy schedule can make it really tough and unappealing to fit in time to exercise but if you did find the time you’d be doing yourself a world of good. Studies have shown that working out relieves stress, depression and anxiety among other things.
Another thing to consider is this: if you don’t exercise, you’re almost guaranteed to begin experiencing the illness and disease that comes from an inactive lifestyle. You think a workout is time consuming? If you begin to experience illness due to an inactive lifestyle, you’ll have to make an appointment with the doctor, drive to your appointment, wait to be seen, possibly schedule additional tests at the hospital, and wait for your prescriptions to be filled at the pharmacy. If you develop a chronic illness, you’re going to have to do this on a regular basis – that adds up to A LOT of time! If you become ill you’re going to have to adjust your lifestyle to accommodate your illness. Why not just adjust your time now while your healthy to accommodate a healthy lifestyle that will help prevent you from developing chronic illness?
Exercise takes a lot less time out of your day than illness. Even with just 30 minutes a day you’ll be making significant changes in your health.
Some tips to fit in regular workouts:
- Set your alarm half an hour earlier and get in a quick workout before work. People who workout first thing in the morning tend to do better at sticking to their program because there’s nothing that’s going to get in your way of that workout – you get up, you workout, you get on with your day!
- Do a quick workout during your lunch break. Ask friends from the office to join you so you can keep each other accountable
- Make it a new rule that you stop at the gym or do an at home workout right after work before dinner. If it’s an at home workout make sure your partner/family know that it’s your time and if they need you they’ll have to workout with you.
I don’t like to exercise: Another pretty common excuse. But ask yourself this: Do you like having no energy? Do you like having achy joints? Do you like being overweight? Do you like having to take medications to deal with illness? Give it some serious thought and think about what you dislike more – a sweat session or a life of discomfort and no energy.
Some tips to get over your dislike of exercise:
- Find something you enjoy doing! Working out doesn’t mean you have to hit the gym and do stuff that bores you. Any activity can be your workout. Do you like playing sports? Biking? Skiing? Find something that excites you so you look forward to your workouts.
- Find a buddy. Even if you don’t like your workout having your friend with you will make it more fun. It’s a great way for the two of you to bond.
- Crank up the tunes!! The right music can power you through any workout! Studies have shown that when people listened to music they love during their workouts their effort level was higher.
I don’t have the energy to exercise: Did you know that exercise will actually give you energy? Sounds weird but it’s true! If you’re feeling low on energy get up and start moving around. So many of my clients tell me how tired they are before a class starts. After the class I ask them how they’re feeling and they always tell me they feel SO much better.
Some tips to get you moving when your energy is low:
- Just move. Commit to do just the warm up. If you still have no energy after your warm-up call it a day. It’s almost guaranteed that once you start moving and start releasing some endorphins you’re going to want to stay and do the whole workout.
- Mind over matter. Don’t let yourself even think about your low energy level. Just put your workout gear on and get on with your workout.
- Make a commitment. Whether it’s to a friend who you’re going to workout with or a personal trainer/coach or your family and friends, if you know you have someone who’s expecting you to do your workout you’ll get it done.
The timing isn’t good. I’ll start working out when…
- I find the right gym to join
- I lose a bit of weight by dieting
- The kids go back to school
- The kids get older
- I have more time
- Work gets less busy
- The weather warms up a little
- The weather cools down a little
- Someday…Sorry! Someday is not an actual day.
Rather than spending your time coming up with reasons why now is not the right time to start a fitness program, just start!
Give up your excuses!
Here’s what I’m asking you to do: Simply decide to stop making excuses. Decide that now is the time and you’re going to do it no matter what. Everybody has excuses for not exercising. Everybody also has very important reasons why they need to be healthy. Choose health!
If gym schedules just don’t fit your schedule let me know and I’ll hook you up with an amazing at home program with built in accountability! You’ll belong to a group of people who are working on fitting in fitness and they’ll be your support and your motivation – I of course will be a part of this group 😉 So really…..what’s stopping you?