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6 Easy steps to doing things differently

4/18/2019

Oftentimes in life when we want something we don’t currently possess, we must do things we don’t currently do to achieve our goal. Unfortunately, far too many times we just keep doing the same thing expecting for something to magically change.
Unless your name is Alladin and you just rubbed a genie out of a lamp, you may want to reconsider your approach.
Better health, more money, more fulfilling relationships, a greater level of happiness…all require CHANGE on your behalf. There is no one and no thing to do it for you. It has to come from YOU.
That being said, I know many people get paralyzed by not knowing what the next step should be, and end up doing nothing at all. Since my field of expertise is health and fitness, and the overwhelming majority of our population desires weight loss and an increased fitness level, below are some “simple” first steps to facilitating positive change to get the needle moving in the right direction.
Nutrition
Easily the greatest topic of contention and frustration in the health and fitness industry, nutrition is the gate keeper to weight loss. You can work out all you want, but if you’re not willing to do things differently with your diet, your weight and body fat goals will never come to fruition.
Going for the proverbial “low hanging fruit” is typically the best place to start. Instead of approaching things from a restrictive standpoint, I would like to suggest ADDING a few healthy habits instead.

Drink more water. Few people drink enough water on a daily basis. If you’re not currently drinking around 100oz a day, start by simply drinking more than you do now.
Add more veggies. Again, few people eat enough vegetables each day. It’s recommended to consume 5-10 servings per day. If you currently eat 0-1, just add 1 serving per day for a week. Then add one more per day the next week.
Leave a little on your plate. Most of us overeat when given the opportunity. However much you’re eating currently, just leave a little bit left each time. Chances are you are clearing your plate out of habit, not hunger.

These 3 simple habits can have an enormous impact on your waist line, your overall energy level, and most importantly, your health.
Fitness
Now let’s use this same “low hanging fruit” approach to help increase your fitness level.

Take more steps. Not so shockingly, most people just don’t move enough. At the same time, walking is something most of us do every single day, therefore making it one of the easiest modalities of exercise. Park further away, take the long way to the bathroom while at work, take one extra lap around the block with your dog/kid/while stalking your neighbors. Just adding a few more steps here and there can add up to a lot of steps each day.
If you have a desk job, GET UP! They (whoever “they” are) say a sedentary lifestyle is akin to smoking in regards to the associated health risks. If you know you sit most of the day, set a timer to get up at least once an hour and move around a little. Your back and tight muscles will thank you.
Use the first 20 minutes of your day for exercise. If you don’t already exercise on a regular basis, you need to start. EVERYONE can benefit from regular physical activity. Doing it first thing in the morning negates all the excuses you will come up with later in the day to not do it. A simple bodyweight circuit of squats, pushups, lunges, and crunches will do wonders for those just starting out. The most important aspect is building the habit itself, which breeds consistency and discipline.

Conclusion
Your actions and behaviors simply can’t remain the same when it’s change you desire. You MUST do things differently, and not get trapped into inaction. Utilize the simple tactics above to begin making small, but measurable steps in the right direction.
If there is anything I can do to help you along your health and fitness journey, please let me know. I’d love to coach you to a happier, healthier existence!

Aaannnddd GO!

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Stressbusters for tax day

4/4/2019

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It’s that super dee duper time of year again: Tax Season.

If you’re like many people, you feel increased stress around April 15. Tensions can run high from the pressure of getting the forms filed on time, or coming up with the funds to pay your (hopefully not too big) tax bill.

You owe it to yourself to keep your stress under control as much as possible. When your body is subjected to ongoing stress, unhealthy changes occur at the chemical level, and these changes can lead to food cravings and weight gain.

How does your body react to stress?When you experience stress, your body releases a hormone called cortisol. In small amounts, cortisol does not present a problem. But when the stress is chronic, such as during the weeks surrounding tax season, the concentration of cortisol in your body stays elevated with undesirable results.

For example, you will crave foods that will give you quick energy, such as candy bars and potato chips. Arguably tasty, but the presence of cortisol will cause many of these extra calories to be stored as abdominal fat.

You may also find it hard to eat in moderation while stressed because cortisol can interfere with the chemicals in your body controlling appetite.

Now for the good news…While you can never get away from all stress (nor would you want to), there are several strategies you can implement to keep it under control, thus tempering the effects on your body. Consider the following tips to outsmart stress in your life during tax season.

Exercise (Bet you didn’t know I was going to suggest this!) You can reduce cortisol levels in your body by exercising just thirty minutes each day. To make the most of your workout time, try intervals. Alternating between lower and higher intensity periods of exertion allows you to achieve an overall more challenging workout than exercising at a consistent pace.
Eat Well (Surprise again!) During times of stress, fuel your body intelligently. Be intentional about eating nutrient rich foods such as vegetables, fruits, whole grains, lean protein, and nuts. Eating these foods can help maintain normal blood sugar levels, and you will be less likely to give in to the cravings caused by cortisol.
Don’t skimp on sleep (This is basically the Holy Trinity of Health) By getting 7-9 hours of sleep each night, you can reduce your cortisol level by more than half of that of people who get less than six hours. You really can sleep away your stress!
Identify your stress Generalized anxiety can be paralyzing. Take the time to sort out exactly what is causing you to feel stressed. Rather than saying, “My taxes are causing me so much stress,” figure out the specifics. Perhaps you are stressed because you can’t find a form you need, or you’re trying to do your taxes alone without the skills that you need to pull it off. Avoid letting overwhelm take over. Once you pinpoint exactly where the stress is coming from, you can take steps to take care of the problem.
Make time to relax To effectively manage your stress, taking time to unwind is not a luxury; it is a necessity. Find something that makes you laugh and smile, get a massage or just breathe deeply. Your mind has a profound impact on your body. Even a 15 minute bout of quiet time can do wonders for your mental state.

Use these stress-busting tips to get you through the 2019 tax season unscathed!

Looking aheadWe’ve all heard the definition of insanity is repeating the same thing expecting a different result. If you find yourself stressed about taxes EVERY SINGLE YEAR, here are a few things you can do to stop the madness.

Begin forming a plan to reduce the stress of next year’s tax time. Decide where you will keep the necessary paper work throughout the year, gather phone numbers and addresses you will need, check with your tax preparer to see if your withholdings are optimal, and start a list of notations you will need when tax day rolls around again. Make sure this is the last year that Tax Day causes you anxiety!

What do you do to relieve stress in your life? I’m always interested in new stress-busting tips! Leave a comment below.

Aaannnddd GO!

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6 Easy steps to doing things differently

Stressbusters for tax day

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