What do Starbucks, Cheers, Nutrition and Goldilocks Have in Common?

. . . nothing really except they are all in this Blog.

Hats off to my local Starbucks (next to Stein Mart in the PTC Bubble)! I do my studying and work from there often since it’s a place where I know I’m always welcome and the people are friendly. It’s like the “Cheers” of coffee shops. Where everyone knows your name. For instance this morning I had placed a mobile order as I left my house; walked in; put my stuff in the usually spot; started walking to the counter to get my drink; and before I got around the corner it was hand delivered to me with a good morning & a smile. How awesome is that!

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And I saw some friends I hadn’t seen in awhile; got some warm hugs; and some special catch-up time. Double bonus awesome!!

Any ways enough about my morning coffee & hugs except to say I warmed my almond milk before I left the house and then added the pike black coffee to it. No fru fru coffee for me… at least this morning . . . I do indulge occasionally on my “high maintenance” coffee. It’s not about abstinence . . . it’s about sustainable balance.

Sundays I start my day with abs. A little peek at this morning:

  • 10 min warm-up
  • toe crunches X 15
  • bicycle crunch X 15
  • overhead leg raises with kettle bell X 15
  • side hip raise with medicine ball X 15 each side
  • straight leg up high thrust x 15
  • standing kettle bell side crunches X 15 each side
  • 10-15 min stretch and rollout cool down

Visit my website Fit50andFab for a FREE Core Workout.

NUTRITION

I am Level 2 certified with Precision Nutrition and I’m so excited to continue my learning & growing. But mostly to be able to share my new knowledge with as many people as possible and reinforcing things with myself!

My entire life I have struggled with yo-yo dieting, emotional eating, binging, and diets which I now know starved my body and MESSED with my metabolism. How many times have we heard:

  1. You know what to do . . . get up and move . . . exercise.
  2. You know what to eat . . . protein, fruits & veggies.
  3. You know when to eat . . . breakfast, healthy snack, lunch, healthy snack, dinner, healthy snack (if necessary).
  4. Hydrate . . . drink ½ your body weight in water.
  5. No alcohol, no coffee (or moderate) . . . they only dehydrate your body.
  6. Get at least 6-7 hours of sleep per night.
  7. Oh and my favorite . . . food journal.

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Um . . . what did I miss cause that about just tells me . . . CHANGE EVERYTHING! GET STRESSED WITH EXERCISE & FOOD! DON’T ENJOY THE PROCESS! DON’T ENJOY FOOD!

YES I know that works for some people and they change their habits almost instantly and permanently. I live with one of those people, my dear husband. But everyone is different and therefore different approaches, different lifestyle changes, and at different paces. None are right or wrong . . . just individualized.

STRATEGIES

My thoughts on that as I’ve said before are to obtain FREEDOM from diets & find workable, sustainable strategies:

  • Slowly add more lean protein.
  • Adequate vitamins & minerals.
  • Sufficient healthy fats. (i.e. avocados, fish oil).
  • Hydrate (best choice water).
  • Establish good eating habits one step at a time.
  • Start to focus on food quality
  • Start to focus on portion sizes.

Momentum builds and (like a snowball) progress happens faster.

TWO MOTIONS OF A SNOWBALL

MOTION 1 – CYCLE OF MUTUAL ACCOUNTABILITY
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MOTION 2 – MOMENTUM TOWARDS GOALS

FOOD JOURNALING  

Simply put eat more than you burn & gain weight . . . eat less & lose weight. TA DA!

Although I need to improve on food journaling, it’s important to see what we are eating and the balance between protein, carbs & fat.   But counting calories is often complex, time consuming, full of errors and basically stresses me the heck OUT.  Estimates show typically there’s an approximate 25% error in counting and food-labels are not entirely accurate.

Portion sizes are easier for most. Why?

  • ALL you need is your hand.
  • NO measuring cups, containers, etc.
  • NO annoying scales.
  • NO annoying food-label math.

SLEEP

Sleep is just as important as nutrition and exercise to improve your health, performance, stress and body composition.

  • Create a sleep routine/regular schedule.
  • Limit alcohol and caffeine, especially in the afternoon/evening.
  • Choose de-stressing activities before bed. (see below)
  • Room temperature . . . not too hot . . . not too cold . . . JUST RIGHT.
  • Make the room dark. Get rid of blue lights.
  • Turn electronics off at least 30 minutes prior.
  • Keep room quiet.

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STRESS

Don’t stress it! But if you do, some ideas to help diminish stress load:

  • Meditation or yoga
  • Outdoor time
  • Snuggling a pet
  • Listening to relaxing music
  • Deep breathing
  • Drinking green tea

Repeat myself I do. But it’s as much for me as for anyone else.

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Stay peachy my friends!

Jess
Fit50andfab