Breakthrough Motivating Moment

Breakthrough Motivating Moment

What makes someone finally commit to making a change like losing weight?

Here are just some examples of what can cause you to decide you need to lose weight now!

• you see a photo or reflection of yourself looking way too fat for your liking
• someone thinks you are pregnant or you look too much that way
• your clothes have become way too tight and you don't want to buy the next size up
• you can't find any nice flattering clothes in your size anymore
• you want to look better, be more attractive and get noticed more often
• you want to feel more confident and achieve your goals
• you want to look good for an event coming up
• you want to keep your relationship or start dating again
• you want to keep your job or get a new one
• you want to be healthier or you've had a health scare
• you're tired and want to have more energy
• you want to be able to play with your kids or grandkids
• you want to be around for your family
• you've been put down or felt embarrassed about your weight
• you want to be able to go out and have more fun
• your weight has held you back from doing something in your life

As you can see there are many possible reasons people finally decide to take action.  What was or is your breakthrough moment going to be?

It's a Marathon not a Sprint - Take It Easy

It's a Marathon not a Sprint - Take It Easy

You don't have to take it as easy as this cat (though I love cats), but there will be times when you -

• fall off the wagon
• don't feel like moving
• are too hard on yourself
• are too soft on yourself
• don't think you look good
• don't feel well
• hurt yourself exercising
• expect to lose weight all at once
• hit a plateau
• can't see the light at the end of the tunnel
• feel like giving up

The main thing is to not beat yourself up and get back on track.  Forgive yourself and move forward towards your goal.  It took me a couple of years of trial and error to get right down to my goal weight.  I lost a few kilos and then found a way to lose some more.  It seems easier if you break it down in sections. 

It's fine if you have an event coming up you want to lose weight for which motivates you.  However don't be too down on yourself if you can't lose as much as you'd like by then.  The main goal should be losing weight to not only look better but get healthy for life. 

It's a marathon.  Some times will be easy and some harder but if you stay committed you'll get there in the end.  Once you get used to changing your lifestyle and habits it will become second nature and a breeze.

If you see any good cat pics or videos let me know.

Strength Training at home

Strength Training at home

You could take up a sport like martial arts or get a gym membership (like about 4 million Aussies who may or may not use it), but if you are like me it's easier to do some strength training at home.

As well as making sure we fit in about 150 minutes (30 mins x 5) of cardio per week, doing some strength training (plus stretching) atleast 2 or 3 times a week is also important.  It helps to keep our muscles strong and toned.  As we age we can lose muscle mass of atleast 1% a year over 40.

I'll admit I'm still trying to get used to using small weights again after a break, however the exercises I usually do at home as well as yoga are:

• squats
• crunches (easier than full sit ups but still effective) *taking a break from see 25/6
• row pulls (using resistence band on doorknob from physio - easier on my joints)
• the plank (to strengthen my core)

Others you could also do include:

• lunges
• wall presses or push ups
• calf lifts

As always choose what suits you, start small and build up number of repetitions.  Not only will you feel better for it but it will help you burn fat as well.

Bananas the Handy Healthy Superfood

Bananas the Handy Healthy Superfood

I usually have several bananas as part of my diet each week.  Here are just some benefits:

• a convenient afternoon snack without the crash afterwards of coffee or cake
• easy to take with you when you go out as a handy alternative snack
• also great in a smoothie combined with low fat milk
• good in a sandwich for lunch or cut up over your morning cereal
• full of vitamins and minerals like A, C and iron
• plenty of fibre and a natural laxative
• helps the mind and body relax with serotonin
• reduces irritation of the digestive system and heartburn
• good for heart health from potassium and lowers blood pressure
• apparently good for hangovers but I don't get drunk and don't recommend it

If anyone knows any other health benefits let me know...............

Sleeping benefits for your body

Sleeping Benefits for your body

Getting enough sleep actually helps to keep your weight down.  If you don't get the recommended 7-9 hours sleep at night, you will tend to eat more of the wrong types of foods during the day.

If you get enough sleep you will also be less grumpy of course.  They don't call it beauty sleep for nothing.

The new getting up early men's business schedule doesn't suit everyone and can lead to burn out.

Only 1% of the population has the gene type that allows them to get by on only a few hours sleep per night.  You can't train yourself into it either apparently.

You don't need to get up early for the gym.  You are better off staying in bed.  Isn't that good news!

I myself prefer to go for a walk late afternoon as I don't feel that great at the end before breakfast.  My body is probably saying after the fasting overnight, where is the fuel?

If you want to read more about giving your mind and body a break and being sleep wise, find out more about it in 'The Sleep Revolution' by Adianna Huffington.

Meditation to De-stress

Meditation to De-stress

I went to the Buddha Birthday Festival 20th yesterday, mainly for the great talks there, but meditation is something I've been doing for many years now.  I usually do between 10 to 20 minutes (sometimes more on weekends), but you can build up to it gradually.  It takes some practice but it is well worth it, and especially calming for me.  I use meditation guided cds usually to escape for a few minutes break. 

Some of the benefits of meditation, besides reducing bad habits, are it helps you be -

• healthy in mind, body and soul
• relaxed
• refocused
• recharged
• present
• calm
• clear
• content
• positive
• balanced
• sleep better
• centered
• detached

Find some form of meditative experience that suits you.  Even focusing on a task or activity.

We need it with all the distractions in this world now.  Answers come easier too when you stop the noise around you for a little while.

Juicing 4 Health fills you up naturally

Juicing for health fills you up naturally.

Vegetable juices you can make yourself at home is a great way to get healthier and fill yourself up so you are less likely to turn to unhealthy snacks.

I use my little Ninja juicer to have a juice after dinner several times a week and there is little time spent washing up afterwards now.

Carrot or and celery juice are my current favourites, but as you can see from the above Raw Juicing book there are many choices of vegetables and combinations if you wish to experiment.  It's up to you how simple or varied you  make it. Enjoy!