Want to eat healthier, drink more water, add in fitness, lose weight or gain muscle?
Set S.M.A.R.T. Goals
Instead of just an open ended goal of working out more, make it specific, workout 3 days a week doing weight training for 35 minutes at the gym, which also makes it measurable. Make sure this is attainable, maybe you have kids or work 12 hour night shifts, adjust to make it work, maybe it’s at home workouts before school/work. Make sure it’s relevant to you, why do you want to workout 3x a week? For overall health? Maybe to look and feel you best for a trip? Find your why! Last make it timely. I want to be doing 3 workout a week every week by Easter, or maybe I want to loose 20 pounds by July 4th!
Whatever your goal is I also suggest to take that big goal and break it up into smaller goals and celebrate your wins along the way! Instead of 20 pounds by July 4th, what about 7 pounds by Easter 7 pounds by Memorial Day and...
I’m sure you’ve heard of intermittent fasting at this point and I’m sure if you’ve heard of it you’ve heard of all of the contradictions surrounding it!
So let’s get to the facts:
Intermittent fasting is great because it lets your body have a break in order to break down all the food and toxins your body accumulates from food, air pollution, tap water, alcohol, antibiotics etc. However it comes with a point of diminishing returns. More is not always better. If you fast too much/too long it will slow down your metabolism and put your body in a “stressed” state.
The duration best for everyone varies due to sex, body type. weight, age height etc.
What I recommend is a 12-14 hour nightly fast usually 7pm to 7, 8 or 9am. (The more hours before midnight the better!) The general rule is once you start to deal with stress, getting the kids ready for school, traffic, work stress starting, etc it’s time to eat.
The problem with a longer...
Through my studies on my road to becoming an Integrative Health Practitioner, a decade in the health and fitness industry, plus all the trial and error I’ve done on the latest and great diets (maybe you remember last year’s #ketofail...) I’ve discovered there really must be something to this whole “eat your greens” thing our parents taught us.
Although I’ve knocked it for years, I’ve seen so much research supporting a plant based diet, specifically the way our bodies are created. However for me, working out 6 days a week, a strictly vegetarian diet would be a struggle (I’m all about animals, insert hamburger emoji here...) so hear me out.
By switching two of my meals to an easier to digest, non animal protein sources (hemp and pea protein, not soy) and doing more eggs and wild caught fish in some of my other meals as well as dropping red meat to only cheat meals, I’ve noticed a HUGE positive impact on my health!
More energy, better...
New year, new you; new years resolutions; most resolutions are broken by February; and here we are. We’ve all heard the same thing every single January but why should you actually stick to your goal’s of “getting healthy, looking better, and feeling better” this time around?
Exercise releases positive endorphins, and positive endorphins make you feel better about yourself as well as increases energy.
Exercise itself increases energy, stamina as well as mental alertness.
Exercise makes you want to eat better in order to “perform” better, which in turn increases your overall health.
Exercise, whether it is indoors at a local gym/group classes, or outdoors at a park/ trail is a great way to engage with new people with positive life goals.
Exercise has been proven time and time again to decrease and even alleviate depression, anxiety, stress, negative self-esteem and cognitive function.
Exercise is a great way to...
Love going out in my backyard and picking all of my garden goodies!
But not all “gardens” are created equal...
Why go organic?
One word: toxins
Where do toxins come from?
-GMO‘s (genetically modified organisms)
-Hormones in animal products
What’s so bad about toxins anyways?
Well they just don’t go away. A study done by the Center for Disease Control showed 99% of people tested had byproducts of DDT(DDE), banned 40 years ago, in their blood.
Long term damage from what’s been sprayed on our “healthy” food includes: birth defects, ADD/ADHD, reproductive issues, male infertility, nervous system damage, autoimmune issues, brain deterioration, non-Hodgkin’s lymphoma, leukemia and even cancer. It also allows chemicals to become free radicals which poison our cells and wipes out our good gut bacteria needed for digestion as well as immunity!
Life becomes more worth living when you know that for every good thing that you did, a reward is bound to come your way. By this time, you already know that stopping your addictions is possible only if you will really put your heart and mind to it. The last but definitely not the least tool for you to completely free yourself from your bad habits is learning to reward yourself for every accomplishment that you make.
Through meaningful rewards, you can be more motivated to do better the next day and you will strive even harder to make sure that you will get another great reward in the future. With this kind of inspiration and motivation, you will have the drive to become better and better every day as you finish your journey to complete recovery from your addiction.
Every Accomplishment Deserves a Good Reward
Reward systems are being used in many situations today. At home, in schools and even in workplaces, a reward system is considered as a helpful tool for people to do better. This...