Changing the Golden Rule
As the golden rule goes, “treat others the way you wanted to be treated.” But, I think for many of us, the saying needs to be reversed that is, “treat yourself the way you treat others.” When’s the last time you broke a promise to a family member, or flaked on a date night, or harshly and unfairly criticised a friend? The answer is probably, rarely, not often, or not at all. And yet, when it comes to treating ourselves with the same love and respect we so freely give others, sometimes, we fall short.
So, may I propose that starting today you give yourself what you’ve already been giving everybody else in your life.
Keep your promises
There have been times when I’ve found myself stuck in the middle of rush hour traffic just to get to happy hour with a friend, or waiting in a long line at a toy store just because I promised my child I would get them a specific toy for their birthday. But, how many times have I promised myself I would work out 5 times a week but by the end of the week I’ve blown off my goal? If you’re like me, it’s time to treat your promises to yourself the way you treat promises to yourself. Think of your commitments to yourself as just as important as your commitments to others, and you’ll likely start seeing more consistency in reaching your health and fitness goals.
7 Things About Exercise Your Boss Wants You To Know
What does your boss want?
Your boss wants you to be productive, efficient, and reliable. And to be all of those things, your boss wants you to be healthy so you can be at your best everyday.
How would you like to feel better at work? Do you want to feel more energized, sharp and focused? Do you want to learn, think, be able to concentrate and create the best solutions? What if you could be at the top of your game and motivated each day? And what if it were really simple to feel all of those things? It would be pretty great.
It’s actually very simple because all you need is to exercise on a regular basis. By spending a small part of your day getting the blood flowing, your limbs moving, and your heart rate up, you can effectively improve your job performance and make every day better.
The top 7 reasons your boss wants you to exercise
- Your Energy. Exercise gives you energy to be on top of your game. Working out increases blood flow to the brain and you need a sharp mind to do your job to the best of your ability.
Think Small to Dream Big
Big picture you may want to lose a significant amount of weight or accomplish some fitness goal that seems incredibly out of reach (run a marathon, climb Mt. Rainier, or finish all 3 sets at a Body Revolution class.) It’s important to think big picture as you dream and plan for the future. But I love the Erasmus quote, “no one can be rich unless one coin can make him so.” In other words, we will never reach our goals unless we continue to accumulate small successes day by day.
That’s why you need to think small to dream big. Here are 3 ways to think small that could help you reach your goals:
- Count calories. I know, it’s old fashioned and it’s taboo right now in certain fad diet circles. But, the thing is, it works. You may not have to count every calorie you consume for the rest of your life but if you are just starting a weight loss plan you need a clear picture of what you’re eating. That means even the small handfuls of pretzels or nuts. That means even the bite sized Snickers bars you grab from your office candy bowl. Everything. Often, when people try to lose weight they think of bigger issues: what they’re having for breakfast or dinner, big meals out, or even dessert. But, actually the ‘little’ day to day snacks and mindless that add up just as much if not more.
5 Habits You Don't Need
5 Habits You Need to Break NOW If You Want to Lose the Weight for Good
- Skipping Breakfast. There is just no getting around this one. You need a healthy breakfast to get your metabolism going for the day and to regulate blood sugar and curb unhealthy cravings. Study after study shows that people who consistently eat breakfast are healthier, weigh less, and maintain their health and fitness goals longer term. Breakfast needs to be protein packed, nutrient dense, and your highest calorie meal of the day. If you hate traditional breakfast foods (as I do), consider a Shakeology smoothie, grilled chicken with fresh fruits and veggies, or a breakfast inspired salad or sandwich.
- Skimping on Calories. If you’re trying to lose weight, the numbers may seem daunting to you. It takes 3500 calories to lose one pound of fat! If you do the math, and consider that it’s only healthy to lose 1-2 pounds a week, you may be tempted to cheat and reduce calories more drastically. But, if you’re body is consistently operating at a dramatic calorie deficit, your metabolism goes into survival mode, and shuts down. Not only that, you won’t have the energy or will power to make it through your day. You’re more likely to cave and give in to unhealthy, quick energy boosts from simple carbs and sugars AND less likely to push yourself as hard in your workouts. For long term health and fitness, commit to losing the right way and don’t eat too few calories.
Resolutions and Revelations
2014 is starting strong and to make your year it’s very best I have been writing about making your resolutions reality. I have covered creating your resolutions, finding your motivation and making your commitment. Now make your intentions known to the world!
Tell the world
Putting your intention out to the world takes courage. You have to be brave when you reveal your goals to friends and family. When you tell someone your innermost desire it leaves you vulnerable and you have to be ready for any kind of reaction. There is an upside and a downside when you let your world know your plan.
Let’s talk about the downside first. It’s easy to talk about positive outcomes so let’s get the dirty laundry aired and have a couple of options to deal with anything negative.