Posted by Fit Esteem on November 5, 2010 · Leave a Comment
Have you ever reached a point in your life when you knew that you had to make a significant change and actually followed through? Whether it was an unfulfilling job or career-related issue, a toxic relationship or self-destructive behavior, I’ll bet that there was a single circumstance or moment of enlightenment that compelled you to take charge and change those circumstances. I call these moments “God Smacks.”
Usually, a smack of enlightenment is good as it often leads to personal growth but a smack of physical misfortune can have severe and long-term consequences to you and your loved ones. So let me ask you, is there something that you’re neglecting to do when it comes to your mental or physical health? If so, I must ask why tempt a smack?
The average person knows of the benefits of exercise, physical activity, eating well, reducing stress…flossing…but fails to apply that knowledge consistently. Apparently, “knowing is not enough; we must apply [and] willing is not enough; we must do.” Thanks Johann!
But doing can be tough.
As of today, I want you to shift your focus to how you will feel as a result of the physical and mental health changes you’ve been neglecting to make. Try the following tactic that I use to help people redirect their focus:
Take a sheet of paper and make three columns. Write “Changes” in the first column, “Benefits” in the second column and “How it Will Make me Feel” in the third. Keep your list of changes short and start with the most pressing ones. Be as thorough as possible when completing the second and third columns. Post or keep this list in a place where you can see it first thing in the morning, throughout your day and before you go to sleep. I have a friend who keeps mini versions of her lists on the dashboard of her car and on her refrigerator.
Call it a day once you decide on the placement of your lists.
Starting tomorrow morning, review your list of changes as instructed above but focus most of your attention on the third column. Then, and this is very important, take another sheet of paper and label it Actions. Write down one action per each change you wish to make but leave room in between for details. Again, be as specific (and realistic) as possible when doing this part of the exercise. Refer to your actions list often as a friendly reminder to help keep you on track.
This exercise works best when goals are clearly defined and when a support system is in place. Reach out to your family, co-workers, loved ones and friends for moral support.
Posted by Fit Esteem on October 20, 2010 · Leave a Comment
This is such a popular question- second only to the more general question, “Well, what do you eat as a trainer?” – that I’ve decided to post about it.
The breakfast meal is my favorite meal of the day. Ironically, I tend to eat “dinner” foods for breakfast and “breakfast” foods for dinner. When eating my first morning meal, I opt for hearty proteins, vegetables and a fruit. If working out however, my first meal is a lot lighter but the post workout meal is much more substantial. Basically, I can eat anything but fish for breakfast; and that has more to do with timing than anything else. I prefer fish later in the day. Click on the image above for the recipe to Wok-Seared Chicken, as featured on the ACE website.
When craving more traditional breakfast foods, it varies from egg-white omelets with vegetables (onions and peppers) to good old-fashioned oatmeal with a sprinkling of raisins, a drizzle of honey, lots of cinnamon and egg whites as the protein source. And I must admit that there are times when I want pancakes. So, I treat myself to whole-grain pancakes, no butter, every blue moon.
My advice to my clients is to think outside the cereal box and get creative. Just be sure that the meal is healthy and balanced. Many restaurants have added healthy options to their menus so it is not that difficult or expensive to grab good grub when on the go. My favorite: Starbucks Perfect Oatmeal. Try it with their dried fruit or cinnamon and a little honey. It's tasty, hearty and it won't break the bank.
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