So lets get real. Summer can be chaos. Any time of year can be chaos for that matter. I, personally, do love our chaotic lives, because chaos is usually surrounded by kids, family and friends…but chaos can leave us feeling in disarray and drained. I believe we first have to just accept that we are in chaos, do the best we can, and of course do what we need to. Then, take a breath, let go of what we missed, plan for the next week and move on. We have to accept that we aren’t going to do our best every week and that it is ok. If it was a rough week, don’t beat yourself up. It is a new week and lets do our best to make it a good one.

Glad you are here and hope these tips are helping you to make better every day choices for your health.

 

WEEK 3

MIND

First, with all the chaos this week, my self talk included a lot of prayer and gratitude. When I find myself worrying about something, I sometimes have to remind myself to start praying for the same thing, rather than worrying. Worrying does nothing but create stress. As soon as worry begins to creep on, stop and pray.

When something starts trying to bring me down, I also immediately start finding gratitude. We CAN always find something that makes us smile, IF we allow it to take us there. For today, start a daily practice of gratitude. This can just be prayers of thank you. This can also be a gratitude journal that you keep close and write in often, or simply reminding yourself daily of all that you have.

 

BODY

For this week, we are still working out at least 4 times this week, and make at least 2 days strength training. If you need a strength training routine, here is the 20 minute workout from last week that we are going to stay with a few more weeks. If you are having trouble getting started with strength training, reach out to me. We all need strength training as part of our routine. Here are a few of the reasons why we need strength training:

• Increasing muscle boosts metabolism
• You will keep burning calories even longer after you finish your strength workout
• You will burn more calories at rest with increased muscle
• A stronger core, which is also a stronger back
• Better posture
• Feel stronger and more confident
• Helps you to burn fat
• Improves arthritis symptoms
• Improves balance
• Better joint mobility

These are just some of the benefits. You can get these benefits with a basic routine, like I gave you. It doesn’t have to be fancy or complicated. It can be, if you want more. For those of you that aren’t doing strength training now, do the basic routine and start adding strength training to your life. I promise you WILL notice a difference.

As we move forward this summer, I want you to think about when your last physical was. If you haven’t had one in over a year, schedule an appointment. Be sure that you get a physical once a year. Every day choices are important, but it is also important to know where you are starting from. Make an appointment today for a physical if it has been awhile.

This week we are also going to work to limit our sugar. For some of us, limiting sugar and chaos can go hand and hand. This can be tough in the beginning, but definitely gets easier over time. So many reasons to limit sugar, but just to start, who wants extra calories that have ZERO nutritional value? The highs and lows of sugar makes us feel awful. Sugar can also be addictive, create tooth decay and sugar been shown to lead to other diseases. We also do not want to use artificial sugar as well. Artificial sugars have even more health concerns.

Do your best to avoid desserts and treats, and limit any extra sugar you use during the week. Some better options I use for my coffee, or if needed, are honey, raw sugar or agave syrup. It is important if you have a medical condition that is affected by sugar, that you absolutely talk with your doctor about your sugar choices first.

SUMMARY OF IMPORTANT POINTS THIS WEEK

• Practice Daily Gratitude
• 2-3 days of cardio activity this week
• 2 days of strength training this week
• Schedule a physical
• Pay attention to and LIMIT your sugar intake

 REMINDERS 

• Eat every few hours. Do not skip any meals.
• Drink plenty of water each day
• Practice your daily routine to start each day so that you are in a good mindset

EXTRAS

It is up to you how much you want to get out of this accountability group. If you want more than just this email, please fill out the Accountability Form I sent last week. Some of the group have reached out for personal contact from me each week and coaching. If you are interested in this, you have to let me know and I will get you on my list. The more I know, the more I can help you. The more you tell someone, the better you will do. I would love any feedback and how I can help you more.

Enjoy your week and get moving!!