Hello my friends,
So you are dealing with winter weight gain? And you punted your New Year’s resolution a month ago?
This is a common problem for many. Packing on a few pounds during the winter months. It’s like we store up and hibernate like bears away from the cold.
Spring and then Summer will be here before you know it, so time to put on the gloves, and fight back. Who’s with me?
Let’s start with “Just the facts, Jack”.
- Research shows the average person gains 5 to 7 pounds!
- Extra weight gain due to S.A.D. (Seasonal Affective Disorder).
- Eat more + move less = weight gain
- Can’t outrun bad nutrition.
What to do?
Last week we talked about the importance of sleep. This week, it’s time to tackle stress. Did you know intense exercise and strict eating can cause stress?
But we need stress. Wait . . . what? Yep I said it. We need stress for steady progress.
Studies show that stress can energize and inspire you -OR – put health and fitness goals beyond your reach.
Pros re: Stress:
- challenges you every day.
- knocks you outside your comfort zone.
- makes you “buck up” and be the best you can.
- opens up your mind and door #1 leading to “health and fitness”.
Channel your Super Power, or fry like an egg on a hot, steamy sidewalk. Those are your options.
Time to take your foot off the brake . . . and cruise to your health and fitness goal.
Get rid of the excuses don’t fall for an “after” feature:
- after my vacation
- after the weekend
- after cold and flu season
- after my work project
- after New Year’s Eve.”
Fight the impulse to pause and wait until a better time. “Mañana never comes. The opposite will happen: sabotage
The pause or “hold” mentality only builds the skill of pausing or holding. It’s that simple.
It’s not true that if you “start fresh” later the magical “right time” will appear.
And this time, don’t fall for the “fitness sprints”.
The 21-day this and 90-day that is an illusion of getting fit within a very short period of time, which is proven not to be sustainable.
Instead let’s explore the skill of getting fit (and staying fit) in La vida loco.
No more yo-yo diets.
It’s not about willpower. It’s about skills.
- “What will be different next time?” You know how to get in shape by following a very challenging perfect program.
So what happens when life isn’t perfect, “hold please”; wait for a
better time; while losing health and fitness gains.
- “What will be different when you come back?”Life happens, doesn’t stop; happens daily, monthly, yearly when everyone is healthy, or the work project is in full force.
I’ve tried the “hold please” strategy and it worked for a while and
then life happened and I used it as an excuse.
- “Been so busy lately, i.e. late nights, no sleep. Don’t have 10 minutes to spare or workout.
- “I can’t exercise. My schedule is packed”.
Then I realized, it was time to change. Life continues; my learning and nutrition courses continue; my business keeps expanding. There’s no option for “hold please”.You can’t control life, work, personal, family demands or your need for health and fitness.
You’ve seen the commercials where parents ask for “time off” because they are sick. Doesn’t happen. Not realistic.
You can’t say, “Honey I need to put life on hold and not parent for a few days. I’ll be staying at a remote cabin with no Internet service or cell coverage. I can’t tell you where it is but you won’t be able to contact me. I’ll call you in a few days.”
Can’t stop “parenting” or being a good spouse.
There’s no difference with fitness.
And good thing exercise leads to relief.
Join a gym or hire a coach, start small & create a simple workout program:
- No more than 3x a week.
- No more than 10 minutes per session.
- First thing in the morning.
- Requires no equipment.
Will it be the best workout ever? Probably not.
Will you be fitter than ever? Absolutely not.
But something is always better than doing nothing. “All or nothing” usually backfires and gets us “nothing”.
Try a new mantra: “Don’t be perfect. Just be better”.
Instead PN teaches us to anticipate, strategize and plan.
- Training for a competition, raise your intensity to 9 or 10
out of 10. Workout every day. Plan meals. Focus on fitness.
- Concentrating on a goal, raise your intensity. Workout 5-6
times per week. Plan meals. Enjoy food. Stay focused.
Lately I don’t go past 3 or 4. I’ve been experimenting with food and workouts, 2-3 times per week. No guilt. Just being a “little better”. After all, that’s part of the PN ProCoach program.
To be honest, my relationship with food has gotten so much better and the stress . . . minimal.
Big difference between “0” or slowing down to 3, 2, or 1, BLAST-OFF.
Repeat your new mantra… “Don’t be perfect. Just be better.”
Embrace imperfection and do little things every day to stay active:
- Walk the stairs instead of taking the elevator.
- Don’t drive around looking for the closest parking space. Park further and walk.
- Short 10-15 min walks.
- Short 10-15 min workouts.
Perfection is just an illusion and only happens in the movies. It never happens in real life.
Good news: You can make progress toward your goals and still improve your health and fitness.
Bad news: Progress takes time and doesn’t happen while you wait for a better time. It didn’t take you 21 or 90 days to get out of shape so how can you expect to get in shape in that amount of time?
“Fitness is a lifestyle choice” that only sticks when sustainable.
- Don’t try to be like others.
- Sign up for a 12-week boot camp with daily workouts
- Don’t opt for restrictive diets.
- Don’t wait for next time to be easier or perfect without interruptions or distractions.
- Don’t wait for magical moments.
- Don’t wait for things to just “click” and come together.
“Just do better.”
But then the dog throws up on the floor, your kids or husband walk in it and track it through the house. Or better yet, your child throws up, in the back seat of your new family car. (Not even a day old. True story!)
How to succeed:
- Take a more sustainable way of thinking.
- Aim for a little bit better.
- Just keep moving, moving, moving . . . no matter what happens.
- Do your best in challenging situations.
- Remember, lives are messy and imperfect.
- Remember you are only human.
You know what actually works?
You might be trying to eat good while travelling; on an airplane . . . those yummy cookies; or stuck in back-to-back meetings. Not ideal but nothing’s hopeless.
Eat beforehand and bring healthy, delicious snacks.
As Forrest Gump would say “Life is like a box of chocolate. Never know what you’re going to get.” Okay, bad analogy but you see where I’m going with this.
Life happens and some times bad things happen.
Remember to “anticipate, strategize and plan”.
Be prepared like a “Girl Scout”. Yes, it’s that time of year.
And it’s also Valentine’s Day. Happy Valentines!
Enjoy your chocolate or favorite cookie but do it with a strategy:
- Give the box away.
- Share them with others.
- Eat slowly and until satisfied without guilt.
- Use mindful eating.
You evolved to regulate yourself perfectly. You have the ability within you to eat just as much as you need, and no more. Trust that system. Listen to your body cues… not your brain cues — which are easily fooled.
PN suggests using natural hunger regulation systems to your advantage:
- Eat slowly and mindfully. Pay attention. Breathe.
- Make food that looks beautiful and smells good. Taste it properly, like tasting a fine wine.
- Share mealtime with others, if possible, in a relaxing setting.
- Eat whole foods. Chew them properly. Enjoy the complexity of their taste.
- Get plenty of protein, along with healthy fats and fiber from colorful veggies.
- Include fermented foods such as sauerkraut and kimchi to keep the intestinal bacteria happy and healthy.
- Stay active. Our bodies work best when we move.
- Relax. Recover and de-stress. Get at least 7 hours of sleep.
You have the tools so use them. It only takes “a plan of action”.
Don’t be perfect. Just be better . . .
Until next time, stay peachy my friends.
Your Friend & Coach Jessica