Sunday, June 27, 2010
Rethinking Exercise, part 1 (Time & Attitude)
Jill thinks about exercise a lot. But in the past three years, life has become very chaotic. A husband, a house, babies and a lots of time holding children... She used to work out for an hour, but finding an hour to workout now?!? Seems impossible.
Jack would like to get fit too. But he's awfully busy. Family obligations extending outside of his immediate family and a pressing career makes it difficult to prioritize time away from home. And when he does have me-time, the last thing he wants to do is break a sweat. (He does enough of that at corporate meetings.)
Okay... Jack and Jill are fictional people! But I think it's easy to relate. Life is hectic. It's hectic for the college student working to pay herself through college. It's hard for the new mom who's still transitioning to care-giver and it's hard for the single, ambitious men and women working hard to build businesses, careers and give back to the community.
But what separates the people who find time for exercise from the people who don't?
Here are 6 great attitudes to beat out excuses...
Yes, I'm busy, but I need to care for my body because I value my body and balance.
Yes, I'd like to spend valuable time building relationships, but I will be more available and re-energized if I take care of myself.
Yes, I can't get through all my workout today, but I will do part of it.
Yes, I've fallen off the band wagon, but I'm not giving up.
Yes, I can workout where ever I am--the whole world is a gym. (Even the office!)
Yes, I may not look like an athlete, but I am an athlete.
Yes, I don't feel like exercising, but I will! I know in the end, I'll feel better for it!
A lot of people think that if they could afford a personal trainer, everything would fall into place. I'm going to share a piece of truth that is not good for business. YOU don't need a personal trainer. (I mean, sure, I can help, but...) What any Jack or Jill needs is simply this: attitude and action.
Get into action today. It may seem like a futile effort to do just 10 minutes of exercise, but 10 minutes is 10 minutes. Just as gaining weight at half a pound a week can make a big difference in weight gain. 10 minutes of activity a day can make a difference--especially if you choose to pair your new routine with conscience eating.
It's like saving money. If you have the attitude that $5 a week isn't a large enough sum to put on the side--and anything over that is hard to come by--then most likely, you won't ever have that nest egg you wish you'd have.
Rethink your idea of exercise and do what you can as often as you can.
Need some help for getting ideas on how to incorporate exercise into your busy life? Let us know, we'd love to help. E-mail us today!
THE I-CAN'T CHALLENGE
An I-can't attitude suffocates! So! I'm incorporating a mental exercise in today's newsletter... It's taken from a book on organization, but it works with anything, including eating healthier, finding time for exercise and transforming castles in the air into real-life castles.
1) Write on a piece of paper what you can't do.
Example: I can't exercise because I can't find the time.
2.) Replace the I can't to I don't.
Example: I don't exercise because I don't find the time.
3.) Replace don't with won't.
Example: I won't exercise because I won't find the time.
4.) Replace I won't with I can.
Example: I can exercise because I can find the time.
This is a pretty simple exercise, but how many times do we tell ourselves that we "can't" do something when really we can?!? We just need to face the fear behind "I can't" and build determination.
Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.
This month's spotlight? THE TRICEPS!
Everybody likes a firm bicep, but what about the back of the arm, the tricep? Here's a prescription for a jiggle-free wave or for the more ambitious--rippled waves!
My big 3 for the triceps are: TRICEP KICKBACKS, DIPS, ONE-ARM DUMBBELL TRICEPS EXTENSIONS
I like to work my triceps with my back. But of course, what-you-work-when depends on your training style and whose personal professional opinion you value most.
Citrus-Fresh Bean Salad
What a fresh way to fuel! This fiber-packed salad has all kinds of benefits--high in iron, high in protein and all kinds of yummy antioxidants!
15 oz of cooked black beans
8 oz of cooked garbanzo beans (chick peas)
1 medium bell pepper, diced (orange or yellow for great color appeal)
1 pint grape tomatoes, halved
1 large ripe avocado
1/4 c onion
1 tablespoon lemon, freshly squeezed
1 tablespoon of extra virgin olive oil
1. Rinse beans and place in salad bowl.
2. Add diced peppers, halved tomatoes, diced onion and sliced avocado.
3. Squeeze half a lemon or add 1 tablespoon of lemon juice.
4. Add olive oil and desired seasonings--we like just a dash of sea salt and ground black pepper.
5. Toss and enjoy.
Serving Size 110.5g or 3.9 oz
Amount Per Serving
Calories from Fat 48
Total Fat 5.3g
Saturated Fat 0.8g
Trans Fat 0.0g
Total Carbohydrates 36.9g
Dietary Fiber 10.4g
Vitamin A 11% Vitamin C 32%
Calcium 7% Iron 18%
^ Based on a 2000 calorie diet
*Does not account for added seasonings.