managedmacros

Imagine Walking....Walking a smooth worn trail that has become a familiar path. A path that is familiar and comfortable. Comfortable from the years it has taken to create and the peace of knowing what lies around each bend and down every hill.  The ground is firm below your feet and the path has been swept of the fallen branches that had once created obstacles in your journey.

This journey can last months, years, a lifetime. But, what happens when you start to question the familiarity of your surroundings? Suddenly on your oh so familiar walks you begin to question the possibilities of what else may exist. Maybe there is a path yet to be created that leads to an even more beautiful destination or perhaps this path is not the right one for me. Questions of possibility and pursuing begin to develop.  If I wanted to walk a new path, how would I get started? Do I have the tools necessary to do it? Will it be difficult? Can I do it by myself?  What if I fall? 

You begin questioning the unknown to a point that maybe the comfort once felt had only been mistaken for adaptability and that familiarity only became out of unknown. The peace that you thought you felt had has dissipated into a search for new beginning and a void that was always present but never questioned begins to surface. 

All great journeys begin with the same first step. The truth is, creating a new path will  be difficult. The journey will be long and most of the time you will be on it alone, testing your patience and inner strength. It will be frustrating, and physically tiring. You will fall and you may be temporarily drawn pack to the old path of adaptability. The only gratification that exists is delayed. 

The initial steps are grueling, but time and consistency begins to show its hard work and a groove in the ground begins to develop. The steps that once seemed so unmanageable are beginning  to  soften with each step.  A comfort to the path begins to grow again, but this time the comfort is based on knowing the dedication from which it was created, the obstacles that were broken down with sweat and perseverance takes on a new meaning.  Peace that was once felt, now takes on not only an inner fulfillment but also an outward glow.  The change created was difficult and felt, and that is how you know you have grown as a person.

                         Tools to help you on your journey

YOURSELF

We are our biggest sabotages when it comes to weight loss.  Body image and self-esteem ruin positive lifestyle changes when there is a strong connection between thoughts, emotions and behaviors. Creating behavior strategies can change negative thought patterns into positive thoughts about food.  Self-talk exercises, journaling and or counseling are all tools that can enhance motivation and self-esteem, ultimately empowering people to achieve their goals

      Get your ZZZZZZ's.  

 Sleep! At the top of my list, because without 7-8 hrs. per night you are sure to see its trickle down effect; loss of energy and undesired food cravings.  During our slumber many physiological and psychological functions are happening such as; tissue repair, learning, growth, and memory consolidation. So while sleep is essential for these metabolic functions, sleep deprivation can carry various metabolic imbalances as well.  For example, levels of cortisol (the 'stress hormone')  rise in the blood and the body's ability to handle glucose diminishes and appetite control suffers...hence high sugar high carbohydrate food cravings that are generally not seen with adequate sleep.  Other studies show low leptin (reducing appetite hormone) levels in sleep deprived individuals (<6.5 hrs. per night) while ghrelin levels (appetite stimulate hormone) were high. Studies suggest that sleep deprivation is a risk factor for obesity.   Sleep deprived people are less likely to be physically active. So when taken together the increase in appetite, undesirable food cravings, and decrease in physical activity... what is stopping you from getting cozy??? 

Set SMART goals. 

     S-Specific.  State your goal, being as specific as possible. Being specific should answer what? when? and how?  Example; 'I want to lose 25 pounds (what) in 16 weeks (when) by increasing my exercise and reducing refined sugar intake (how).

     M-Measurable. Provide evidence for your goal.  A scale is the most obvious choice for a measurable weight loss goal. A tape measure works for goals of desired inches lost. Decreasing stress can by tallied by the number of times you get upset in a day. Whatever the goal may be, how can you know you've achieved it if it can't be measured?

     A-Attainable.  Your goal should be meaningful to you and reasonable.  Is the goal set allow sufficient time and resources? Is this a goal set by you and not one given to you from your doctor or spouse to loss weight?  Start with goals that are set by you that are small and then build bigger.  Setting reachable and personal goals allows you to become inspired about weight loss.

     R-Realistic.  Choose a goal that you are confident you can reach, but one that will challenge yourself too.  Goals should be within your capabilities.  Is it realistic to plan to run 5 miles a day if you have never ran one mile before? Consider your limitations and be fair to yourself by breaking large goals into smaller ones.

     T-Timely.  This is the 'how' part of specific. Goals have to have a time frame. Without setting a deadline how do you know you are done with the race? Time frames build motivation and gives a point of reference for comparison. Goals without deadlines are dreams. 

Become INTUITIVE.  

-Pay attention to your thoughts, feelings and bodily sensations.   Become aware of recognizing the difference between physical hunger and emotional hunger. Physical hunger occurs when the stomach sends a message to the brain telling it that it is time to eat.  Physical signs of hunger include a rumbling tummy and lightheadedness.  The hunger scale can be viewed as a scale, with 'starving' on one side and 'so stuffed it hurts' on the other. Eating before you have reached the starving state words off ravenous thoughts of inhaling a meal and detours binge eating. 

-Listen to your body as in indicator to stop eating. It takes about 20 minutes for your stomach to signal yo your brain that you have eaten enough. Eat slowly and pay attention to each bite you take noting what you are feeling. Taking a break from eating by excusing yourself to the restroom or walking to the kitchen for a glass of water half way through a meal can give you a better sense of body fullness. 

-Be aware of unconscious eating.  Anything that takes your focus off food makes you more likely to overeat without knowing it. Turn off the TV, put aside reading and working to concentrate on the sheer pleasure of eating. Portion popcorn and snack items into single servings to control unconscious eating directly from the container. Be aware of foods that are eaten while preparing meals and  nibbles taken off of the kids plates. Being consciously aware of your daily actions will be a significant in making changes to a healthier lifestyle. 

Eat a QUALITY breakfast.

 Breakfast, just like every other meal of the day, should include a balance of all the macronutrients. Too often typical breakfast foods include primarily refined carbohydrates such as muffins, sugary cereals, cereal bars, granola bars, pancakes and donuts. These refined foods sabotage dieting efforts by causing an over-secretion of insulin, resulting in weight gain.  In addition, these foods cause rapid fluctuations in blood sugar levels, setting you up for hunger within a few hours.  Eating a quality breakfast with complex carbohydrates, lean protein and some healthy fat is mandatory in weight loss success and as a general healthy lifestyle. Making a conscience effort to plan a quality breakfast will form positive patterns with food that will surely follow to the next meal. 

     Be a body in MOTION 

 I am not an expert in exercise science or kinesiology.  Although at one time in my life I worked as a personal trainer...I am not longer certified or hold any credentials. My information to you will be basic but necessary. It is had to talk about good nutrition without mentioning physical activity and visa versa. The circle of wellness is more than one area and these two generally partner together.

Studies show that people who lose weight by dieting alone gain most of it back within a year.  Whereas people who lose weight by increasing their physical activity, either alone or in combination with cutting calories, are more likely to maintain their weight loss.

The three components of fitness that are vital include; cardiovascular, strength training and flexibility. To achieve a optimal wellness and quality of life, these three areas along with a good nutritional program is necessary for physical, mental and emotional health. Balanced fitness, managed macros! 

Finding your passion in the vast world of physical activity is the key.  Being in motion is what it is all about. Doing what you love so it is not a chore and not dreaded. Not everyone is a runner...not everyone a swimmer.   

Losing fat and building and toning muscle has positive benefits not only in terms of appearance, posture, attitude and self concept but also in stress reduction factors, allowing more dietary flexibility, controlling blood sugars, slowing bone loss and reducing the risk of premature death...to name a few! 

As with starting any new physical regime please consult your physician or an expert for safety tips, proper training/form and advanced skills.

Thank you Courtney and Wendy for your photographs. Your beautiful!