So you are struggling to lose weight because you know once you achieve your goal you will be happy right? Well, let me be the barrier of bad news; that’s not going to happen!
Here are tips to make it possible to achieve your fitness resolutions even while working a full-time job:
Have achievable goals: First and foremost, make sure the goals you set are realistically attainable.
Make a schedule: Scheduling workouts into your calendar is a way to remind yourself of what you’re trying to accomplish if you’re feeling uninspired to exercise.
Set a deadline for your goal: Having an end date for when you’d like to accomplish your goal can be a great motivator to sticking to your schedule.
Switch up your form of exercise: You don’t have to be committed only to the gym in order to accomplish your fitness goals. Doing activities like biking or walking are excellent ways to give yourself a break from the gym while also fitting exercise into your day.
You could be exercising and eating right and still not getting the results you should. You know why? The surprising answer could be that you are suffering from the “nocebo” effect. It’s the evil twin brother of the “placebo” effect. Continue reading
- According to Centers for Disease Control and Prevention only 6% more men engage in regular exercise than women. It’s high time gyms became more “female-friendly”.
- Women are not “female-men” and men are not “male-women”(I bet you didn’t know that) so they need a completely different training regime, nutrition plan, and amount of hydration during exercise.
- I had to talk specifically about squats because women love their squats. Women should use a wider stance when doing squats as their pelvises tilt more. The feet should also face more outwards and the practitioner should avoid going too low. Failing to do so could cause serious injury.
- Men may have better upper body strength but women have better lower body strength.
- Women exhibit a higher lactate threshold during long distance running thanks to their slow twitch fibre percentage. The longer the distance the more advantageous it becomes.
- The heart responds differently to exercise when it comes to men and women. The American College of Cardiology recently declared the “220 minus age” to be flawed. The formula was developed 40 years ago based on a group that was predominantly male.
- Women tend to burn more fat than men during workout and men burn more fat than women post workout.
- One of the best ways for men to subjectively track fat loss is to measure their waist. Women can use both the waist and the bust to distinguish fat loss from weight loss.
- Men who lift weights grow primarily type II muscle which make them bulk up. Women grow primarily type I muscle fibers that are not able to grow as big.
Well, here we are again – New Year’s resolutions time! It’s that time when we resolve to do all the things we know we should do in order to live the better life we imagine for ourselves. And for most of us, those resolutions last all of ten minutes! Then we’re back doing the same old things that have brought us to a life that we’re less than happy with. And as the old saying goes: If you want things in your life to change, you have to change things in your life.
This is true for all areas of our life, but specifically we’re going to look at health and fitness in this piece. Most of us aren’t exactly where we want to be in terms of our health and fitness level. We want to be healthier, more trim and toned than we are at the moment.
We start off with the best of intentions. We decide that once and for all: We’ll eat more healthily, we’ll go to the gym and do all the things we know we need to do in order to get fit and healthy this year. So we do that stuff for a while, and then we stop.
What usually happens is that we reach a point where the temptation to eat or drink what we know we shouldn’t becomes too strong. We succumb to the bad weather blues when it comes to going out for a run, or we stay in bed for that extra hour instead of getting up and going to the gym for the workout that we committed to a few weeks ago. Then we gradually slip back into our old patterns of too little exercise and too much of the wrong kinds of food.
So how can we avoid slipping back like this and keep our new healthy eating and fitness regime going? Continue reading
Exercise and nutrition have been creating such a huge popularity over the years. Everyone wants to look like those hard bodies on the cover of the fitness magazines. The problem is that it takes work and time. Not everyone wants to put that much effort and many people just don’t have the time to fit it in.
No time. No desire. No problem.
Getting fit doesn’t mean having to drive out to the gym and pretending you know what you are doing, in the hopes of tightening up those buns and getting the washboard abs. Exercise is meant to be fun! We should want to do it and look forward to our workouts. As unrealistic as this seems for many, it can be achieved. Continue reading
As I am evolving my Holistic Body Love business as a Mindset Coach, Body Love is more than just your relationship with food, body image, and how you speak to yourself…Body Love includes your Relationship with Money.
So I’m shifting today’s focus on your Money Mindset and where it’s at right now.
When you think about Money, what immediately comes up for you? Perhaps some of the following statements:
I don’t have enough.
I can’t afford it.
I am scared of it.
I don’t understand it.
Money is dirty.
Money is evil.
Only greedy (or bad, or evil, insert negative description here) people have money.
If you have lots of money, it means you are selfish.
I wish I had more money.
It would be great if I had a lot of it!
What are your Money Behaviours?
Do you go into your relationship with money blindly? Meaning you don’t know how much money you have in your account and you keep spending? You are not aware of how much debt you may have, and yet you keep burying your head in the sand out of fear?
Do you hoard your money?
Do you live pay check to pay check?
Do you hide how much money you spend, make, save, etc. from others (i.e., family members, spouse) so they are left in the dark?
Do you spend mindlessly everyday/often on things such as coffee, fast food, cigarettes, unused memberships (such as to a gym) and then complain about not having enough money?
How Money Conscious Are you?
Do you know exactly where you put your money each month?
Do you consciously budget your money?
Do you save your money?
Do you invest your money?
If you are common-law, married or in a romantic relationship, how do you discuss money with your partner?
Where Did You Learn your Money Beliefs from?
Do they parallel that of your parents?
Many of us may have a scarcity mindset rather than abundant mindset when it comes to Money.
Exercise to move towards Abundance and Empowerment Mindset with Money:
- Get yourself calm first (because many of you will be anxious) by throwing on a guided meditation to help you feel more grounded. Check out apps like Headspace or Buddify.
- For extra support, I highly recommend you use Young Living Essential Oils to support you by topically applying it on the areas that feel the most stress and tension in your body when you think about money (such as temples, shoulders, neck, back) as well as bottom of feet and/or inside wrists. I suggest one of the following: Lavender, Stress Away, Peace & Calm, or Frankincense to help you feel more grounded. To order, you can start a free Young Living account here to get 24% off retail price!
2. Next, I invite you to pull out your journal and write down the answers to the questions above so that you can consciously start understanding where you’re at. This is not about judging or shaming yourself! Beaware of that part of you that starts to do that and keep breathing in the oil(s) to help your limbic brain (emotional brain) and nervous system remain as calm as possible.
3. Create a list of professional people who could support you such as a financial planner, accountant, money mentor or coach and connect with them to have them help you feel more empowered with knowing how to manage your money.
Stay tuned for a follow up post in how to replace scarcity mindset with abundant mindset!
Let me know how you did, I would love to hear!
As a Mindset Coach, I work with empowering people who are sick and tired of their limiting beliefs about money getting in their way of financial abundance.
I also work with heart-centred business entrepreneurs who need to get out of their own way to spread their gifts to serve the world and create financial abundance in their business, whether that is creating a program to getting unstuck with their money shame story and really soar to manifest their dreams. I love helping people build their confidence and business!
If this is you, book in a complimentary strategy session here to see how I can support you in growing financially abundant and serve the world with your gifts!