Fall 2010
Mind
Fall is a great time to rejuvenate body mind and spirit. Be sure to treat yourself to activities that promote healthy living so you can feel better physically mentally and emotionally.
For instance:
• get a massage
• practice meditation
• take a yoga class
• sit under your favorite tree
• curl up in a blanket with your favorite book and a cup of tea
Celebrate healthy changes. Once a week reflect on all the ways there are to measure your success.
Such as:
• clothes fitting better
• feeling less stress
• an increase in confidence
• more energy
Set several short term goals that are specific, realistic, motivating and measurable. In addition to the success you will feel by achieving those goals give yourself a special reward to help motivate you to stay the course.
Prepare your mind and body for a good night’s sleep by taking a nice relaxing hot bath which can help ease tense muscles and melt away the stress. You can also add some relaxing essential oils such as lavender or mint to help calm your senses.
During the hectic Holiday season remember to take at least 5 quiet minutes each day just for you. BREATH.
Body
Get out and enjoy the Fall weather. The air is crisp and cool. The leaves are turning and the landscape becomes more colorful.
It’s a perfect time to:
• go walk outside
• go for a bike ride
• wander around the zoo
• play in leaves
You also have the opportunity to do things inside. Try something new this Fall and think outside the box. Get moving in fun and new ways.
Such as:
• dance class
• take on boxing
• master the jump rope
• cycle class
• lap swimming
Become an active TV watcher.
During commercials:
• walk or run in place
• do standing lunches
• push-ups
• crunches
• wrestle with your kids
Start planning exercise just like you do for your other commitments. Write it on a calendar so that your activity doesn’t get put off for another day.
Once you set the clocks back, it gets darker earlier in the evening which means there are fewer hours for outdoor activities. So make adjustments by scheduling outdoor activities earlier in the day or plan to do indoor activities in the evening such as :
• going to the gym
• walking in the mall
• indoor ice skating
• exercise videos
• bowling
Nutrition
Preplan for Holiday meals to help you stay focused through the Holiday’s. If you’re going to splurge, be smart about it. For instance if you know you have one or two Holiday meals scheduled for your week make sure to stay on track throughout the rest of the week.
After Holiday events, it’s time to rid your kitchen and cabinets of the remaining temptations. Bring the extra candy and baked goods to work or give them to a friend or neighbor.
Take your time and eat slowly at meals. By the time your body signals that it’s full, you’ve already over eaten. Eating slow is a good weight loss strategy.
Have friendly conversation while you enjoy your food. A Lengthy meal can actually encourages less eating. Conversation slows down the fork and gives you time to realize you are full.
Always request water when dining out. People often opt for soda and other beverages that add on the calories that can make a big difference to your waistline over time.
Eat your breakfast! If you don’t, your brains reward center will light up when you see a high calorie food making you more likely to indulge.
Eat at home more often than you eat out. People who don’t cook at home tend to eat less healthy foods and be heavier than people who cook. In fact the collapse of cooking in society tracks very closely to its’ rise in obesity.
News and Announcements
South Prairie Salmon Run - Sept 25, 2010 – 5k & 10k Run – 3k & 5K Walk – Kids Fun Run
run on the Orting Trail end of the trail at Trailside Espresso
130 hiway 162 West
southprairie.salmonrun@gmail.com call 360-897-1002 or 253-226-8645
Black Diamond Sprint, Olympic Triathlons and Duathon – Sept 26, 2010
Nolte State Park Enumclaw http://www.racecenter.com/blackdiamond
If you’re interested in training for these or any other races, contact me.
Check out my website for FREE Saturday cardio events |
