Wake Up!

What a way to start the day! Wake up at 6AM then head to the treadmill!  30 minutes later hit the floor for some upper body weights and  some lunges. Then power through sit-ups and finish off with a nice stretch!

Now I have been up for about an hour!  Time to drink my protein shake that I choose to blend with ice and bananas, which I have frozen ahead of time!  Oh and I add some Chia seeds too! There are a lot of good reasons to add Chia seeds to your diet! Here are just a few……

  1. Help weight loss. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your system. This blockage of calorie absorption makes them a great diet helper.
  2. Feel fuller faster: They can help by making you feel full. This is because they absorb 10 times their weight in water, forming a bulky gel.
  3. Omega-3: Chia seeds are the richest plant source of Omega-3 (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon!
  4. Chia seeds are easier to digest than flax seeds, and don’t need to be ground up.

Now I am ready for a great day!  I hope you have a good Friday too!

***Don’t forget your water!!

No More Excuses!

I spend a lot of time on this blog talking about my spiritual journey and not a lot talking about other aspects of my coaching. I talk to people about their spiritual journey and about nutrition,exercise and other mental/physical things that can create, not necessarily positive, situations in our life.
I thought beginning today I should start spending a little bit of time each week talking about things other than our spiritual journey! Or I should say…in addition to.

With that in mind I want to chat a little bit today about exercise and its benefits. And maybe give you a few suggestions on what to do if you are having a problem getting motivated or if you have just found yourself in a good old-fashioned “RUT” .

I will start by saying that I have always been an exercise freak!   Yeah I am one of those people who was always logging in 20+ hours a week on my workouts! I love exercise! But as I have gotten older it has definitely been more of a challenge for me. I, as a rule, have never been a runner, I walk…I may even walk fast! But I never run! My workouts of choice have always been Cardio and strength in the form of weights and treadmills,dance and aerobics.

So what are some of the benefits of regular exercise?
Exercise is not only good for your body it is good for your mind. It helps to create energy as well as helps to clear the mind, alleviate stress and can help with depression. It can help you to feel better about yourself too.

The thing to do is to START….you may not believe it and you may not want to do it…. but you should just do it, you will see. And once you start, do not stop. You do not have to hit it hard everyday!! Just move in some way each and everyday!

Even if you get injured..do not use that as an excuse to stop. At least not entirely! If you have a bad ankle or knee….do upper body work. If it is a shoulder injury, do lower body work. Stay in the game, even if only a little.  It is easier, once the injury is recovered, to start working out the entire body again if you never really stopped! You just modified. I know too many people, including myself, who stopped when injured , the next thing you know it is 6 months later, or worse and you no longer work out, at all! You have put on some weight and have ZERO motivation to get started. Please do not get me wrong! I am not advocating that your routine should include the injured area. I am just saying there are other things you can do that will not stress your injury. Always follow what your Dr says and never do anything without consulting your Dr first!

So, make sure that you move every day. Even if it is a short walk or 20 minutes of floor work…whatever, do something! We all have to start somewhere!  Heck…turn the radio on or put a CD in and let the music move you.  If it is really good music 30 minutes will fly by! <SMILE>

I hope you move today…and tomorrow…and the next day….and, well, you get the point!