How Being Open Minded Will Get You What You Want Out Of Life

Being open minded is a very powerful thing .  When you’re open minded, the people, opportunities and situations that will ultimately lead you to success will be there for you.  Everything you need is already there for you as long as you’re open to seeing it.

Feeling Stuck?  Then Open Your Mind

Everyone feels stuck every now and then.  Whether you feel stuck in a job you hate, or in a relationship that is not serving you, or in a body that you’re not happy with you have the power to get un-stuck.  Sometimes the solution is not what you think it will be.  In order to get un-stuck you need to be open to any and all possibilities.

It’s not always easy to be open to new ideas.  Many people get so caught up in what they believe that they forget that there may actually be an alternative way of going about things.  By not being open to different possibilities you are seriously limiting yourself.

Want Change?  Then Change!

What you’ve been doing all your life has gotten you to where you are right now and if you keep doing exactly what you’re doing right now nothing will change.  You can wish all you want for the success you want but until you change something you’ll never achieve success.  Think about what you want in life and then be open to the endless opportunities there are to achieve it.

I’ve always been quite open minded.  Some people have accused me of being too trusting.  I feel that the only way to learn and the only way to give myself the greatest chance at success is to be open to different ideas and to give people the benefit of the doubt.  Don’t shut yourself off to new opportunities by dismissing someone who’s saying something different from what you believe..  Everyone has their own way of viewing the world.  It can be tempting shut out other points of view but wouldn’t it be better to actually learn new information that will end up changing your life?

Open Your Mind Now!

  • Decide what you want and then pay attention. Listen to what people are saying and then be open to their suggestions.  Don’t just dismiss something because it’s not something you would normally do.
  • Trust that your subconscious mind will bring you to the opportunities you want. When you’re really able to trust your subconscious mind these opportunities will present themselves.
  • Explore all opportunities. You don’t need to jump into every opportunity that comes your way but do think about it and be open to seeing the potential in it.  Don’t assume you already know everything because nobody knows everything.

Not everything or everyone that comes into your life will be the right fit but if you never give new opportunities any thought you risk missing out on achieving the success you want in life.  Be open, keep the things that serve you and leave the things that don’t.

Quick Tips To Create An At Home Workout

There are some days where you just can’t get to the gym or your favourite studio.  Maybe you’re too busy to fit in a trip out for your workout, or you’ve got young kids at home for the day, or maybe the weather is too horrible to go out in.  Whatever the reason is, just because you can’t go out to workout doesn’t mean you have to miss your workout!  You just need some tips to create an at home workout.

Here are some tips for creating a great and efficient workout you can do in your own home!

Alternate Between Upper And Lower Body Movements

Alternating between upper and lower body movements will keep you moving because while one area is recovering you’ll be working a completely different area.   Since lower body exercises will most likely raise your heart rate, you can let your heart rate recover  while doing an upper body exercise instead of just resting.

Add In Some Plyometric Exercises

To really get things going add in some plyometric exercises.  Make sure they’re short bursts, your landing softly and you’re not doing a bunch in a row.  Plyometrics help to boost your heart rate much higher and really work on developing good strength and power.

Here are a few plyometric exercises to try: jump squats, jump lunges, clap push-ups, or burpees.  If you have joint issues though you may need to skip the plyos and instead of jumping just do the exercise faster than you normally would but with control.  If you’re doing burpies do them without jumping – you’ll still get your heart rate up pretty high.

Work Your Core When You Need To Rest

If you get to a point where you really need to rest both your upper and lower body, rather than doing nothing and letting your body cool down, do some core exercises.

This will help to keep the body moving and prevent blood from pooling due to the sudden stop in activity.

No Excuses!

Don’t let any obstacles get in your way of going after your health and fitness goals.  If you let yourself skip a workout it get’s really easy to justify skipping future workouts.  Be sure to have a rest day or two in your weekly plan and make it a non-negotiable to skip your workout on a planned workout day unless you’re sick or injured.

If you need an at home workout leave a comment or e-mail me at info@wholeyfit.ca – I’m here for you!!

 

Why You Need To Be Consistent

Anything that I’ve ever been successful with I’ve been consistent with.  When I first decided I wanted to lose weight I would workout and eat properly for a few days or weeks and then go off the plan.  I was not successful at losing weight when I first started.  When I became consistent with my efforts I reached my goal.  This is why you need to be consistent.  The only way to reach your goals is to be consistent with your efforts.

Fall In Love With The Process

We all have goals.  Some are huge goals some not so huge but we all have stuff we want in our life.  It’s tempting to just focus on the prize but the only thing that will get you to your ultimate goal is the day to day process.  You have to put in the work every day, not just some days.  The great thing about consistency is that when you’re consistent with something you will at some point fail at what you’re trying to do and this failure is a valuable learning lesson.  When you’re consistent and then fail it’s super easy to figure out what’s not working.  The key is to reevaluate, tweak the process and continue on your journey.

What Happens When You’re Consistent

You create momentum:  If you’re consistent at anything it will propel you to the end result.  Want to lose weight?  Eat healthy and exercise regularly.  Want to create a blog?  Make content for that blog regularly.  Decide how much time you can commit to your goal and then stick to it!

You become more credible: 

Have you ever had a flakey friend who always swears they’re going to get in shape, starts working out and eating healthy for a week and then stops?  When that friend tells you ‘this time I’m going to do it’ do you really believe them?  When you’re inconsistent with your efforts people tend to not take you seriously.

It makes life easier: 

When you do something on a regular basis it’s actually eaiser to sustain that habit than if you only do it once it a while.  When you do it regularly it soon becomes automatic and you become very good at it.

It’ll take you further:

When you create healthy rituals you’ll go from having a desire, to achieving a goal.

You’ll get what you want but you have to be patient: 

If you put in a bit of time every day doing something that gets you closer to your goal it will pay off.  You have to be patient though.  You won’t see instant results, but every day that you put in that effort is leading to something.  Most often the daily effort relatively easy to do but it’s also easy not to do.  The thing with consistent effort is that when you do it nothing amazing happens right away and if you skip it nothing devastating happens either.  But you have to look at the long-term picture.  Think about a year from now.  If you were to eat healthy and exercise 6 days/week for a year what would the end result be?  A strong healthy body that you feel really great about.  What if you did nothing for a year?  The result would be no change, or worse-case scenario disease.  Neither of these things happen overnight but they will happen.  The choice is yours as to what your outcome will be.

If you need a good book to read on this topic, check out the Compound Effect

Day To Day

The day to day practice of being consistent may not be super exciting but remember what you’re working towards.  Decide what you want and decide that the alternative is not an option.  Get consistent and then get ready for great things!

How Much Protein Do You Need?

Protein is key if you want a strong and healthy body but a lot of people are confused as to how much protein they should be eating.  And a lot of people are fearful that if they eat too much protein they could actually damage their health.  So how much protein do you really need?

Here’s some helpful info:

You Need Protein To Build Muscle But How Much?

You definitely need protein in order to build muscle but just how much?  Some people assume that if they eat more protein they’ll build muscle faster.

Unfortunately, it’s not that easy.  You definitely do need to meet your protein requirements in order to build lean muscle, but if you take in more than you need, your body isn’t just going to turn the excess protein into more lean muscle tissue.

Your body can only use so much protein in one day.  If you consume more than you need it’ll be stored as body fat if it’s not used as energy.

How Much Protein?

If you’re active you will require more protein than sedentary individuals.  Generally, 0.6 to 1.1 gram per pound of body weight per day is what the average active person would require.  The exact amount will depend on your genetics and goals

Protein And Your Health

A lot of people tend to believe that high protein diets are hard on the kidneys but if you’re already a healthy individual, eating a higher amount of protein isn’t going to be a problem.

Most people will do fine having up to 1.5 grams per pound of body weight each day.  This is more than most people would require but it’s not going to damage your kidneys.  More likely it’ll get stored as fat.

Higher protein diets do tend to cause dehydration though, so just be sure that you drink more water when you increase your protein intake.

What Are Some Good Sources Of Protein?

There are two types of proteins that occur in nature: complete proteins that contain all the essential amino acids and incomplete proteins which only contain some of the essential amino acids.

Complete Proteins:

  • Whey
  • Dairy
  • Eggs
  • Meat & Seafood
  • Quinoa
  • Hemp Seeds
  • Moringa

 Incomplete Proteins:

  • Beans
  • Nuts
  • Seeds
  • Legumes
  • Grains
  • Vegetables
  • Fruits
  • Coconut Flour
  • Nutritional Yeast
  • Most Plant-Based Protein Powders

Eat Your Protein!

Protein is a very important nutrient in your diet.  You absolutely need it to build muscle and to maintain it so make sure you’re getting what you need but don’t assume that just because some is good more must be better.

Healthy Food Swaps!

Some Healthy Food Swaps To Try

When it comes to nutrition you want to make sure you’re getting the most out of what you’re eating.  A few healthy food swaps can result in a superior nutrient profile which will ensure your body is getting all the nutrition it needs to recover from all those great workouts you’re doing.   Sometimes the simplest changes have the biggest pay-offs in terms of your long-term progress with regards to fat loss as well as in terms of how healthy you are.

Here are some quick and easy swaps that will ensure you’re getting optimum nutrition:

Eat Yams Rather Than Potatoes

Not that potatoes are unhealthy, but they tend to rank fairly high on the glycemic index scale, which means they’ll cause a large blood sugar response followed by a crash.  Yams rank lower on the glycemic index scale.  They release more slowly in your body and this keeps your insulin response under control and also helps keep your hunger under control.

Eat Real Fruit Rather Than Drinking Fruit Juice

Don’t drink your fruit!  Eat real fruit so you get the benefit of the fibre.  Also, it’s really easy to drink the juice of 6 oranges without feeling full so you end up consuming extra calories and since there’s no fibre your blood sugar will spike.

Go with real fruit and you’ll feel less hungry and improve your digestive system health.

Have Greek Yogurt Rather Than Flavoured Yogurt

Commercially bought flavoured yogurt (even fruit flavoured ones) has a TON of sugar in it and less protein than Greek yogurt.  You can add a few fresh berries into your Greek yogurt if you need more flavour.   And don’t look for low fat/no fat yogurt.  You need fat and if it’s fat free it most likely has sugar added to it.

Eat Natural Peanut Or Almond Butter Rather Than Commercial Peanut Butter

Commercial peanut butter is FULL of sugar – icing sugar actually!  Opt for natural peanut butter or better yet, almond butter.  Almond butter is actually better digested by most people than peanut butter is.

Eat Salmon Rather Than Beef

Beef is a good source of iron so it’s okay to eat in your diet from time to time, but salmon is going to provide you with the essential fats your body needs to stay healthy.  Salmon is very high in the omega fats that so many people are not getting enough of.

Easy Swaps For Optimum Nutrition

So there you have it!  A few easy swaps to start implementing right now to take your diet and optimize it.  These small changes in your diet will result in big changes in your health and well being!