Sometimes we are our own worst enemy. It’s true!
We get all motivated to make a big change in our life, but we seem to hit a wall just when we think we can’t fail.
Usually that wall is You! When we visualize making big changes in our lives, we forget to change everything else in our daily routine that would sabotage our success. Habits that we have acquired over the years that seem harmless. Watching TV (even if it’s CNBC), shopping, running errands – insert your habit here.
A New Life requires new habits. Obviously your old habits didn’t encourage change before. So you have to change those old habits.
Start spending your time on activities that help you accomplish your Big Change. Focus. Research. Visualize. Reinforce.
Most big changes in life require new skills. Work on them. New habits. Work on them. New mind set. Work on it.
See it! Live it! Be it!
Don’t stand in your own way. The rest of the world will be glad to do that for you.
Use the CPR Approach – Consistence, Persistence and Resistance! It is in your control. Like Jeff Herring says, “be consistent in your actions, persistent in your drive and resistant to set backs and all those who may tell you that you can’t do it.”
Just make sure that with this new change in life, you create new productive habits to support it.
Happy Living!
Christia
The Most Selfish Woman in America!
Here are some good habits to dial into your daily routine to promote healthy eating in your life. Not glamourous, but effective!
When you are already prepping veggies for something else, make enough of your favorites to store in a zipped bag in the refrigerator. Get one of those large containers of Greek plain 2% yogurt, and mix your favorite dip mix into it. Now get in the habit of putting a plate of veggies on your counter in the kitchen. When you know you’re going to be in the area for a while, take out the dip. Eat some. You can leave the veggies out most of the day. Make a point to snack on them. (Of course, the dip can’t stay out all day.)
The yogurt dip is far more beneficial to your body that a sour cream version, and more stable. It will last longer at room temperature. And you won’t be able to tell the difference in taste. Seriously! Greek yogurt is a fabulous substitute for sour cream. And you get all the health and digestive benefits from the calcium and probiotics. And for some veggies, like carrots, the nutrients are better absorbed when eaten with fat, like that in the 2% yogurt dip.
Another good habit is to make a fruit salad in the morning and leave it on the counter with a fork near by. Prep once and eat all day.
These are great ways of getting kids, and yourself, to eat more fruits and vegetables. They tend to eat more when there is easy access. And so will you!
Get into the habit of making fruit and veggies easier to snack on. I say let’s make health easier on ourselves, shall we?
Happy Living!
Christia
The Most Selfish Woman in America!
This is another time for you to be SELFISH.
When you exercise, it is all about YOU, no one else. No cell phones, no business, no diverting your focus.
If you must multi-task, do it in your breathing, your awareness and your enjoyment.
A few tips before you start:
1. Get music on your i-Pod that has the same beat of the speed that you want to walk. That makes it easier to stay at a consistent pace without too much thought. Always have the volume low enough that you can hear what is going on around you. You are empowered and in control now, act like it!
2. The better your breathing, the easier, and longer you can exercise. Breathe in through your nose, and out your mouth. Breathe in for the count of 5 and out for the count of 3. In through your nose for 5, and out through your mouth for 3. Even when you get winded, stay in control of your breathing. In 5, out 3. Controlled breathing will help keep you from panting, and help keep your heart rate at a safe level. If you can’t maintain this breathing pattern, slow down!
3. Use a heart rate monitor. Just go buy one, and use it each time. The monitor will keep you informed of how efficiently you are working out. You want to stay within a “fat burning” zone. The optimal zone will be between 130 to 145 beats per minute. The monitor tells you what your heart rate is, based on your physique . If you get higher than 145, slow down. If you are interval training, you can go as hard as you can for about a minute, then slow back down for 5 minutes until your heart rate gets back down to 130, then go again. As far as length of time, your goal is 45 minutes, 4 to 5 times a week.
4. If the temperature is 85 degrees or hotter, take water with you. Don’t run the risk of getting overheated. It’s not worth it! Also be relentless with the sunscreen. From the base of the neck up, use at least 45 spf zinc oxide sunscreen. SkinCeuticals has a good one. And a hat or visor is a must.
If you will power walk, instead of run, you will get all of the cardio benefits without the wear and tear on your body. Hugely important.
Drink water! Drink water! Drink water! Stay hydrated.
When you are walking, make sure you know what is going on around you. Safety is the key! Take your dog, if you have one. Also choose a route that is aesthetically pleasing. A neighborhood with big houses, a local park with lots of trees and shade. Whatever you have access to, make sure you don’t get bored visually. This will increase your enjoyment.
Try to tighten your abdominal muscles while you walk. It will take awhile to do it automatically, but the more you tighten your stomach muscles, the firmer your torso will become. Also, bend your arms at the elbow and pump them with each step. You will burn more calories this way.
If your lower back starts hurting, it may be because your hamstrings need to be stretched out. After the first 5 to 10 minutes of your walk, stop and stretch your calf muscles by putting the ball of your feet on the top of a curb, and lower your heels down to the street level. It’s easier to do this leaning on a mail box or light poll. Give the stretch 1 to 2 minutes, and don’t bounce.
Then with your knees slightly bent, lean over to touch the ground. Let your body hold that position for at least a minute to stretch the hamstrings. Again, no bouncing. Then get back to the rest of your power walk.
At the end of your walk, give yourself the last 5 minutes to cool down. Slow down your pace, so that your body can naturally cool down without completely stopping.
Use this exercise time with yourself, for yourself. Do your affirmations, work out your current problems, reinforce your new attitude and approach to life. What you focus on expands. Use this time to focus on the NEW YOU.
With every step you take, you are reinforcing your new direction in Life. See it! Live it! Be it!
Happy Living!
Christia
The Most Selfish Woman in America!
OK, reality check:
BATHING SUIT WEATHER!
Even living in a “Big Babe World”, we have to be healthy, confident and the best we can be!
Now is the time for an Intake Alert! Time to be aware of what you put in your mouth, and how many calories you burn in a day.
If you’ve been indulging yourself in the celebration of Summer’s arrival, like I have been, it’s time to get back in control. And if you need to undo the “indulgence”, let’s get started .
For at least 2 weeks, cut out all alcohol, artificial sugar, breads, and processed foods. NO, WAIT! Don’t leave me now!
If you will give yourself 2 weeks on Intake Alert, you will be shocked how effective it is.
You will loose that bloated, swollen feeling. You will brighten up your skin. Your clothes will start fitting again. I’m Serious!
And you won’t have to pay anyone anything! It’s all in your control, and your budget.
Here is your goal: All fresh fruits, veggies, and clean, lean protein. Lots of water, some green tea and coffee, no processed fruit juices. No dairy other than a small yogurt a day. Preferably everything organic.
My clean proteins of choice are ground turkey breast, boneless, skinless, totally trimmed chicken breast, lean, grass fed beef, fish and protein from beans. Then all the veggies you want, cooked or raw. Extra virgin olive oil is a great cooking medium. And fresh fruit. I know it has sugar, but it is natural, and has so many antioxidants, it is vital for your health.
In my upcoming book, THE MOST SELFISH WOMAN IN AMERICA, I will go into detail about clean and lean eating, including benefits, recipes, and easy techniques for gourmet cooking. Life and food should be enjoyed!
Again, your goal is all natural, not “diet” anything. Clean, lean, organic, fresh.
Diabetics have to adapt the Intake Alert to their specific restrictions.
A little planning will make the 2 weeks easy to stick to. Every few days prep your veggies. Cut them into snack size pieces and put them in a ziploc bag. That way you always have something ready to snack on. This also makes cooking veggies easier because the prep part is already done. Also brown your ground turkey so it’s ready to use how ever you choose. Same with the chicken breasts. Just cook enough for a couple of days, then change up the protein you cook, to prevent boredom.
Summer is the perfect time for an Intake Alert because the berries and cherries are in season. No mess or fuss. Just rinse and eat. I love that! And the melons – fabulous! Heaven! Fruit – God’s gift to Big Babes! (I think I’m adopting that title, Big Babe.)
There is not a fat person alive that eats like this. Look around! People who eat like this are vibrant, bright-eyed, strong and healthy. They can’t help it!
Now for the Exercise part of Intake Alert. Make a point to power (or just briskly) walk at least 30 minutes a day, 4-5 times per week. Lift weights for upper body 3 times per week.
Focus on shoulders, biceps, and triceps, keeping your core muscles tight. Proper technique is important to prevent injury, so either look it up, or get personal instruction. You only have to get trained once, take notes, and repeat at home. Takes notes, though, if you aren’t going to use a personal trainer more than once. You need to reproduce proper technique to be the most effective at home. In my upcoming book, THE MOST SELFISH WOMAN IN AMERICA, I will go into detail about weight lifting techniques for your home workouts.
This exercise routine is great for everyday life, not just this 2 week focus period. You can make a huge difference in your strength and health if you adopt this exercise program to your Dream Life that we are working toward. Again, check out my upcoming book for your Dream Life focus.
If you will commit to 2 weeks on Intake Alert, you will be sold! Just shaking up you intake, and output, will get your body back into balance.
If you have any questions, leave me a comment. I will answer.
Happy Living!
Christia
The Most Selfish Woman in America!
