After I gave my response, I walked back into the gym and taught two more classes – one Drums Alive ; one strength training on the ball. Once I was done teaching, I started thinking further about her question. Although it was really probably a compliment with no answer expected, I did ponder it as a sort of research question. You know, in an anecdotal sense, as I haven’t done any research on myself (trying two cigarettes in 7th grade sort of counts as self-research I guess. I smoked the wrong end, as we were hiding in a dark basement, so couldn’t see. Turned it around, inhaled deeply, almost died from coughing. End of smoking career).
First, the answers I rejected as to the genesis of my energy:
* Genetically gifted
* Good luck
* Students are super listless, so I look energetic by comparison (though they do look a bit
like pale vampires peaked during mid-terms)
* I’m bionic
* Energizer batteries shoved up my … nope, that’s not it
* Optical illusion due to room lighting
* Crowd hypnosis
* Lots of caffeine (hahahah. I drink decaf coffee every few weeks, and think soda is evil)
Want to know what I told her? Three words: Exercise, Nutrition, and Willingness
Most non-exercisers will think, “Hey, wait just a sec. Exercise makes you tired, not energized. W.R.O.N.G. That is short-term thinking. In the long run (and 55 is the long run, I assure you), the cardiovascular system becomes more efficient when it is challenged with exercise. I’ve been teaching for over 30 years, plus I danced and played soccer before that, so even when I had anemia in my 20s, I still had lots of energy. This post we wrote with 7 of the top reasons people exercise will enlighten you. And this other post with the other top 7 reasons will make you smile. Or so we hope.
It’s probably an unfair match-up between my eating habits and my university students’ because they are part of a demographic famous for eating (to say it delicately) crap. I require them to eat a healthy breakfast, yet I don’t actually monitor their personal lives, nor am I all that sure that their definition of “healthy” matches mine, though I do
nag give them friendly advice about what constitutes a suitable breakfast prior to working out.
In our radio interview with personal trainer, author, and biologist Tamara Grand you can hear her excellent advice about clean eating for women over 40 (though her advice works for all ages).
I have taken her “tough love” advice about no longer being able to eat as I did in my younger years (due in part to estrogen and other hormones).
What the heck does this have to do with energy, and what do I mean by willingness? I really just mean attitude and being willing to do what it takes to be healthy and fit. I am not a of fan of the word “willpower” when it comes to moving and eating for health because it’s too easy to feel it’s a battle, and I don’t want to fight with myself. Trying to think succinctly, I’d say that I am pretty good at “If / Then” decisions. For example, I walk a lot. And when I walk I don’t actually like to sweat. But I think, “If I walk up the mountain road road for an hour, then I’ll have done my 10,000 steps (my daily goal) for the day.” Or “If I choose not to eat cookies or ice cream when I crave an evening snack, then I’ll be that much closer to my weight goal.” I think of the choices, then make conscious decisions. I essentially have a bargain with myself. Luckily, most of my bargains lead to a happy, energetic resolution!
I’m tempted to say, “Suck it, youngsters,” but I like my youngsters, and was once one myself. So I think I’ll just say, “Try to keep up. Maybe by the time you reach 55, you’ll have lots of energy too!”
For those of you above 40 (or know someone who is), do you have more energy now than you did then?
Kymberly: The advice Frances shares is so achievable and easy to incorporate, we decided to share the highlights here. Makes me wish she’d asked which foods make my legs longer.
Interestingly, it also turns out your food choices can greatly impact your skin. If you want to feel good and look good, then eat well! Let’s find out how and what.
Listen to our interview “Eat to Defy Your Age” with Frances to find out more about which foods to put into your body and which to put into your arch enemy’s snack bowl. Listen all the way to the end to discover the two foods this professional nutritionist, mom, and celebrity food author would never give up.
Alexandra: One of the five recommended foods is cocoa flavanols, so we have a giveaway for you. One person will win two boxes of CocoaVia cocoa flavanol powder sticks – Dark Chocolate & Fruit Variety Pack, two bottles of CocoaVia® cocoa extract supplement capsules (a 2 month supply), and the recipe book “Eating in Color” by Frances Largeman-Roth. You must have a U.S. address to be eligible.
by Alexandra Williams, MA and Kymberly Williams-Evans, MA
If you read only one fitness book, this is the one. It includes answers to 125 of the most frequently asked fitness questions. Now in its 10th printing, this book combines up-to-date research with practical information for establishing an optimal health, fitness and wellness lifestyle. From exercise instruction and workouts, to wellness and nutrition, Kravitz has been writing, researching and speaking about fitness for over 30 years. He takes complex topics and research results, and explains them in an easy-to-comprehend format.
The title doesn’t do justice to the knowledge and science that Grand puts into her exercise selections. The book includes a 12-week progressive program that includes strength training, cardiovascular training, and nutrition to support fat loss and muscle gain, and the recommendations are realistic and achievable. This book has sound advice based on solid research. You can hear Tamara explain why we gain weight in midlife in our radio interview of her: What Can You Do About Hormones, Menopause, and Menopot.
This companion set has one book aimed more toward men, the other toward women, with exercises in both applicable to all exercisers. Effective exercises, lifestyle information and recipes are the three parts to these books. As both a health and fitness coach, Witt is good at explaining the links between emotions, nutrition, humor, a social network, and physical activity. While I disagree with some of his slang terms, and feel the layout could be a bit more polished, the information is trustworthy and written in a way that is suitable for a complete beginner.
These three books cover just about cover everything you need to know in my (pescatarian) opinion! I love reading books about food and nutrition, yet keep coming back to Pollan’s because they make eating and food simple to understand. And he informs, where others preach. He’s also a very good writer, and I love good writing.
The titles of both these books let you know straight away that Nestle writes about the politics of food. If you are concerned about food advocacy and equality, plus food safety, read these. Her strong opinions are informed by research and statistics. In other words, facts! These books will help you become a more-informed decision-maker about what you eat.
Growing up as redheaded, freckle-faced, glasses-wearing, intellectual and sporty identical twins in a family of 5 kids, we had a lot of nicknames as youngsters. Some of the names we actually liked, such as “Bobbsey Twins” and “brainiacs.” The latter appellation must have made an impression as all the neuroscience coming out about the brain’s “trainability” and plasticity really captures my fancy. The link between cognitive enhancement and exercise particularly motivates me to move, think, and try new activities.
After reading dozens of new books on the relationship between movement and the brain, I hope you are inspired to check out my suggestions. But only if you want to be more fit inside and out!
First up, read Spark. Actually, first read our posts about meeting Dr. Ratey, hearing him present highlights from his book, and sitting next to him at dinner without drooling. Ok, I did drool a wee bit as I handed him my book copy to sign. If you want to remodel and transform your brain for peak performance, this book is for you! Warning: You will be so sparked by the brain benefits of movement that you’ll disdain a sedentary life forever after.
If you’ve listened to our radio show or been reading our posts for any duration (I really, really hope you answered “yes” to this “if”), then you’ll know I squee at the knowledge Dr. James Hill imparts with humor and facts galore. You’ll get proven, repeatable, long term weight loss and maintenance solutions when you listen to our recent radio show interview of him — Fat Loss: What Does and Doesn’t Work?
Prefer quick summaries of his talks on reducing obesity or knowing how your “why” affects your weight loss success? Read the write-ups we did after hearing him speak at two events. And of course, you will want to add State of Slim to both your library and cookbook collection. Don’t just add the book to your stacks. Actually read it. You’ll get recipes to unstick your metabolism; you’ll find out the 6 factors successful weight losers have in common, you’ll practically want to move to Colorado. Unless you are me and live in Santa Barbara, CA, in which case my butt is parked (not in “idle” mind you, but revved up).
And the book I am reading now? Glad you asked. See, my brain can make up creative conversations after tackling this list of super resources! After interviewing Dr. Cynthia Green for our radio episode, Your Best Brain Might Be Ahead of You I divebombed into Your Best Brain Ever. Michael Sweeney and Dr. Green give a lot of practical tips broken into short chapters with many examples. Not only will you easily find out what to do to enhance your brain health, but also why and how the brain functions. The two authors present the lowdown on your lobes in a super accessible, comprehensible manner. This book is a quick, easy read. Or I am just so much smarter reading it that it seems that way!
You can read while on cardio equipment; listen to our radio show interviews when on a walk, run, or drive; or simply kick back in the springtime sun and learn as you (don’t) burn (kcals or your skin). That’s a double wordplay for you. Fit brainiac status, here I come!
We make a few cents if you buy glasses from Warby Parker (see our “glasses” link above), which is great. Did we mention they have a Try Before You Buy program?
Disclosure:I have been a long-time fan of Blue Diamond almonds. Because of this, I was asked to write a sponsored post for them. My opinions are all my own, as are my recipe fails & successes. You are welcome to both!
To honor my sister’s love of baking, I decided to use some of the recipes for our family’s Easter get-together. My way of choosing recipes seems to follow a specific pattern of questions I ask myself:
* what recipe looks potentially tasty for whomever the bread is intended
* what ingredients do I have in the house (or am I trying to use up), and
* do I have the skills (or time) for that recipe?
Since I had lots of ingredients in the house, and a variety of people coming, I chose the most t
ime-consuming, f oolish, logical path and decided to make five different items in one day!
I’ll focus on the coffeecake, as that’s the one where I felt
super relatively creative when I switched out some of the chopped plain almonds for the Blue Diamond coffee almonds in the topping. If you like coffee or mocha, you might try this idea in some of your recipes.
Even though it was more work than I anticipated (it always is), I am so glad I went to the trouble of baking so many things from my sister’s cookbook. She died 8 years ago, and I think and hope it made my brother-in-law happy to see her love of baking passed along through her book. Blue Diamond’s theme for the Spring is “Get Your Good Going,” and my way of doing that was to show love to my family through my baking creations.
My sister would have especially enjoyed the beehive basket. Even more so, she would have enjoyed watching my boys hunt for their Easter baskets. When we were kids, she’d bribe us to find her basket for her. For her, the thrill was definitely NOT in the hunt. She just wanted the candy.
P.S. The golden egg in this story is the cookbook, as every single thing I made turned out perfectly. There is no goose or moral, except the one that comes right… about… now…
However you show love, do that today.
Kymberly Williams-Evans, MA
Turns out, the above “solutions” don’t always work. When weight lifting andWhat DO calorie cutting don’t produce the results we want, we feel deprived, hungry, and frustrated. Add menopause into the mix and no wonder we’re fat as hell and not going to take it any more!
Obesity is one of our most serious public health concerns, according to Dr James Hill, one of the world’s top obesity experts and author of State of Slim. No way around it – our nation is fat and getting fatter. Years of evidence tells us what DOESN’T work to prevent weight gain and to reduce body fat. (That’s a link to our post on Reducing Fat. Click to lose). More specifically, the evidence spoke to Dr. Hill, who went on to co-found the National Weight Control Registry, which tracks people who have lost significant weight and kept it off over time.
Obviously as a nation, what we’ve been doing is not working. (Heavy dieting anyone?) But what does work? Armed with data and provable results, Dr. Hill recently filled us in when we interviewed him for our new radio show, Active Aging for Boom Chicka Boomers that airs via VoiceAmerica.com’s Health and Wellness Channel.
We highly recommend you click on the link to Fat Loss:What Does and Doesn’t Work to
hear what he has to say about stuck metabolisms and what successful weight losers have in common. Speak to me sagacious one! Our interview has Dr. Hill admitting that when people (and by people, he meant mostly women) came to him in the early days of his wild and trim youth, claiming they’d tried everything to lose weight to no avail and that their metabolism must be the problem, he poo-poohed the idea. (Knowing him, I doubt he actually scoffed, but I suspect he worked his professorial look of compassionate doubt). Then he did what good researchers do — turned to science. Lo and be bold! Turns out there is such a thing as clogged, stuck, non-compliant, downright naughty metabolisms.
Are you ready for the truth? One of the key reasons we midlife women, in particular might not be making headway could be due to having the dreaded “stuck metabolism.” Cutting calories is one of the BEST (secret code for WORST) ways to stay stuck!
What the what the what the!?!! Acck, we’re stuck! What exactly is a stuck metabolism? How do we shift gears out of it into its coveted opposite: a flexible metabolism? (Cue the singing lean angels). First, let’s clarify that metabolism simply means the process for converting calories (food) into usable energy.
Pretty sure we’re all clear on what a stuck metab is. Yeah, it’s the one we have right now, that excels at storing fat and holding onto it like my grip on a See’s dark chocolate walnut square. So let’s figure out what constitutes a flexible metabolism. Flexible metabolisers hum along efficiently burning fuel (a not at all fancy way to say “food, glorious food”). Even BETTER, they have the ability to adjust rapidly to ever-changing calorie intake and activity outgo. Flex Met people constantly shift internally to maintain energy balance. Give me a double dose of that, pronto so that I can achieve presto, change-o.
To go from having a stuck (or “inflexible”) to flexible metabolism we have to……..:
After talking with Dr. Hill for our radio show, I am inspired to reread his book, follow his advice, and suck up the two weeks needed to go back to the flexible metabolism I used to have. I need to stay focused on my purpose. (learn how your purpose affects your success rate in another of our stellar posts) I How about you?
As I haven’t gone to a wine-tasting in at least 20 years, and when I did it was as the designated driver, I was hopeful that I would blend in (haha, see that little joke there – One Wine is all about wine blends). Just in case my lack of knowledge was embarrassingly apparent, I brought along a ringer to help me. Turns out, the winemakers were quite friendly; not at all snooty or over my head.
I happen to live in Southern California’s wine country. As I live at the top of a mountain pass that leads from S.B. to Santa Ynez, I see the tour jeeps and buses loaded with visitors headed to the wineries every weekend. I mention this in case you decide to come to S.B., stop at Whole Foods for picnic items, then come up and over the Pass for a tour.
Weekend travel aside, I was a bit trepidatious when I walked into the wine section at Whole Foods for the event, as I actually felt a bit of an imposter. What if someone asked me about “legs” or “nose” or any other body part associated with wine knowledge? So I did what I do at fancy restaurants when there are too many fork choices – I watched what other people did and copied them. First thing learned: the mason jars were for pouring out any extra wine in your glass when you’re done tasting. Second thing learned; lots of snacks available!!!
Actually, I learned a lot. One Wine is a collaborative effort between the So. Cal. Whole Foods markets and specific Central California winemakers. The wines selected to be part of the One Wine label are not only affordable, but also produced locally, by hand, in small batches, and support the local economy and land stewardship. For this event, Margerum Wine Company, Ampelos Cellars, Hearst Ranch Winery, and Sextant Wines were on hand.
I tried the 2013 Margerum Rosé (Grenache, Counoise, Cinsault), the 2013 Margerum White Blend (Riesling, Chenin Blanc, Sauvignon Blanc), the 2012 Sextant Zinfandel (Zinfandel, Petite Sirah, Syrah), and the 2013 Ampelos Rosé) Syrah, Riesling, Grenache), in that order. If that’s the wrong tasting order, oh well. I kind of did a circle around the room. And I asked why Petite Sirah has an “I,” while Syrah has a “Y,” and learned it has something to do with them being completely different, yet somehow related way back when. Hmm, might have to do some follow-up work on that explanation.
When I confessed my lack of wine knowledge, Rebecca Work, co-owner of Ampelos Cellars advised me to only concern myself with three questions: 1 – Is it yummy; 2 – Do I lick my lips; and 3 – Do I want more? If that’s all it takes, I’m now a connoisseur! As part of my extensive wine knowledge, I’ll share an interesting tidbit. Ampelos Cellars is the first vineyard (2009) in the U.S. to be certified in all three categories: biodynamic, sustainable, and organic.
I can’t say which of these wines you’ll like, but I ended up buying some of the Margerum Rosé.
And right on the label it says only 224 cases were produced. So if you want some of this year’s One Wine blends, you should probably hurry to one of the So. Cal. Whole Foods markets for these Spring 2014 releases. I left a few cases for you.
Alexandra Williams, MA and Kymberly Williams-Evans, MA
Alexandra: My physical, emotional and mental fitness is important to me. Ever since January, when I wrote about trying to lose the ten pounds that found me, I’ve been working hard at moving differently (“more” isn’t my issue; adding interval training is) and eating smaller portions. And after comparing how many hours I worked in 2013 with how many hours I spent doing things I enjoy with friends, family, and myself, I also promised myself that I’d spend more time AWAY from the computer in 2014.
Sometimes serendipity comes along, which is how I find myself heading to a local Santa Barbara week-long fitness vacation camp with Sky Ranch Fitness.
As everything the camp offers aligns with our mission and values, we are totally jiggy with that!!! Let’s lay it out for you, and you can decide whether you’d find this appealing or not. The event includes:
Kymberly: When interviewing Dr. Michael for our radio episode, Reframe Your Brain to Heal Chronic Pain, he had a comment that I latched onto as an insta-quote to share with you all:
Is that true for you? When it comes to dealing with deadline stresses, the ache of my knee arthritis, bills, my newly developed plantar fascitis, and a never-shortening “to-do” list, I don’t pay attention to the calming whispers. Worries, pains, anxieties, and the feeling of fleeting time create a cacophony that’s hard to turn off.
Even this amazing, fortuitous offer to attend the new Sky Ranch Fitness spa week started the chatter. “Will we alienate our readers by writing about attending such a high end resort or will mainstream midlifers see this as a retreat worth saving up for?” “Can I get all my work done in two days to be able to immerse myself in the experience for the week?” “Can I take advantage of the hikes the spa week offers given my teaching schedule or should I sub out another class?” “Will my foot and knee restrict me?”
And on and on and on. Chit chat fret fret worry drama. Doesn’t this sound like I need a week off? A week that offers the time and space to allow the nurturing whispers to infiltrate? As a baby boomer, I like to think I have the age and experience to make good decisions. Finding out more about a new, local business that combines two things I hold dear — wellness and Santa Barbara County — seems like an opportunity that comes once in a lifetime.
My goal while at the Sky Fitness Ranch at the Bacara Resort, which I am stating aloud AND whispering in my head is to achieve the healing strategies Dr. Michael summarized in our radio show:
My second goal is to share that experience with you in a future post, so you can achieve the same. Maybe vicariously; maybe in person one day in Santa Barbara.
Photo credits: Stuart Gildred of Sky Ranch Fitness
Disclosure: We were not paid to talk about Sky Ranch, though we did receive the week-long adventure at a seriously discounted rate. Seriously!
In this first part of our trend-spotting series, I’ll share three food trends.
1. Products that seemed out of the ordinary a few years ago are now getting even MORE unique – examples of this include calamansi flavored sparkling coconut water from JaxCoco, South Asian-inspired snacks from Zouq,
wheat free, gluten free, sugar free, all cheese chia seed parmesan crisps from Kitchen Table Bakers , frozen desserts sweetened with monk fruit from Arctic Zero, and even grassfed, organic, bacon cranberry bison bars from EPIC Bar.
2. Parallel, yet not diametrically opposed is the trend toward making healthy food accessible and available to all (especially families). According to Steve Sidwell, founder of Lúvo, the number of lunch eaters has dropped, while the number of snack eaters has risen. Those snacks (and all food) should be good for you, and accessible – including at work, school and airports. In other words, bring the healthy food to the people, not have the people search out the food.
3. Beverages that are designed to aid your body are so varied and unique, there’s no reason to ever drink a sugar-laden soda or hospital-visit-inducing energy drink. Ever. Teas with chocolate or vegetables added, sparkling, vegan, organic probiotic drinks, (my fave is the new Hibiscus Berry Daily Cleanse from KeVita, flavored kombucha that even non-kombucha people like myself enjoy (try the black currant from Clearly Kombucha), and even different types and flavors of chocolate milk and coffee. Oh, check out Teas of Texas. Not only do they have pecos cantaloupe white tea, they also do limited edition teas for college football teams. Good sense of humor. I even found a skin rejuvenation collagen drink! I thought that was called “water” back in the day. Oh, you heard it here first – Organic Valley has protein shakes coming out in June. You can’t find them yet, but let me tell you – they’re delicious. You’ll see.
Stay tuned for more trends in upcoming posts. In the meantime, let us know your guesses as to what those might be in the comments below. Oh, we also have lots of giveaways coming up too, so keep an eye on our Facebook page.
Finally, less than one week (March 19, 2014) until the re-launch of our Active Aging for Boom Chicka Boomers radio showon a bigger platform – Voice America, Wednesdays at 8 am PST live/ 8 pm PST rebroadcast. Up first, author, scientist and personal trainer Tamara Grand, on “Hormones and Menopause.”
We were not paid to share any of these products with you. We did receive press passes and samples at the expo.
This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.
Caring Less about what others think
Variety of choices and opportunities
Knowing myself well
Doing what makes me happy
Wisdom and perspective
Being comfortable in my own skin
Able to enjoy my kids as adults
Laughing really loud and not caring
Opportunity to start over
Mentoring and sharing our knowledge
I also sat down and wrote out my personal Top 10 reasons I enjoy this age:
1. I’m not waiting for my life to “begin.” I am living it.
2. When I travel I can stay in nice hotels, not youth hostels.
3. I can prepare what I like to eat instead of catering to kids’ preferences.
4. Though I want to look my best, I no longer worry if I am pretty enough.
5. I have the freedom to sing, dance and act silly without really caring what “they” will think.
6. Fashion is what I say it is.
7. All the good music is from my era.
8. I have tried and true friends who’ve been there for decades.
9. I am skilled at a number of things.
10. I have taken care of my body, and it’s reflecting that care in a positive way.
Since Silk is the company that approached me for my input about how their products (for me, it’s the Silk Vanilla Almondmilk mainly) help me to Bloom, I think I’ll elaborate on #3 and #10. A few years ago, I tried almondmilk for the first time at the Natural Products Expo. I’ve been a vegetarian since 1998, and love almonds a LOT, yet had never tried almondmilk, thinking it would be “weird” or too “hippy dippy” for me.
Turns out I was wrong. I now use Vanilla Almondmilk in my chai, smoothies, baking, oatmeal, blah-de-blah-blah (that’s more interesting than saying “etc.”). I care about the politics and origins of my food too., so Silk’s leadership in the the non-GMO initiative matters to me.
Silk believes in a plant-based diet; so do I.
I believe 100% that part of why my health is so good, my weight is stable, and my energy level is high is due to my nutrition. If you eat well, your body does well. For those of you with lactose or gluten issues, Silk milks are also free of those.
As I tell my university students, take my word for it AND try for yourself. By clicking this link you can sign up for a coupon to save on Silk’s Almondmilk, Soymilk or Coconutmilk. You might even win a free year’s supply! Actually, I’d like to win that, as I just sampled the brand new Protein + Fiber Vanilla at the Natural Products Expo this past weekend, and got super happyfied. Hey, if Nabokov could make up words, so can I.
Because I am a Boom-Chicka-Boomer, I have a 1970s trivia question for you. What do Barry While and Silk Almondmilk have in common? They are both silky smooth and oh, so good for you! Just listen to Let the Music Play and see if you don’t feel silkily seduced and stress reduced! That was actually a rhetorical question. My trivia question is this – What year was this song released? Hint: I graduated the same year from high school.
What do you prefer – coconut, almond, or soy milk?
Please don’t get discouraged. Keep at it. Being stuck or slow at achieving your goals isn’t an issue of willpower, so don’t waste time berating yourself about a perceived lack of it. It may be an issue of willingness or need for skill development, which we talk about in our 5 Steps to Create Permanent Lifestyle Change.
According to Psychology Today, “approximately 50% of Americans make New Year’s Resolutions, most having to do with weight loss, eating healthier, improving finances, or getting a new job. But less than 10% successfully achieve their goals.” Hmmm, does that mean that the other 40% unsuccessfully achieve their goals? It would appear that ten common mistakes could be getting in the way, writes psychology professor Shawn Meghan Burn, Ph.D.
1. Forgetting Change Is a Process and Resolutions Are Only the Beginning
2. Making General Rather Than Specific Resolutions
3. Making Unrealistic Resolutions
4. Having A Half-Assed (or No) Specific Change Plan
5. Giving Up Too Quickly
6. Failing to Overcome Or Manage Ambivalence
7. Failing to Obtain Social Support & Identify Healthy Role Models
8. Failing to Address Emotional Issues That Sabotage Success
9. Failing to Address Environmental Issues That Sabotage Success
10. Adopting Simple Solutions Peddled By Unscrupulous Salespeople
How many of these have gotten in the way of your progress? I recognize several, with #4 being my particular issue. Maybe I need to get more “full-assed,” both metaphorically and literally. Maybe I need to do those 30 squats that the Moscow subway set up in exchange for a free ticket.
Anyhoo, let’s focus on the good news. The happy statisticians at the University of Scranton (tanget – my son had that as his 2nd choice university) discovered that “people who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t explicitly make resolutions.” So be explicit!! Which should not be confused with illicit… or elicit. Look them up – they are definitely NOT interchangeable words.
Our dog has no qualms about reaching her exercise goals. Every afternoon she starts whining and giving me the “chin on lap sad eyes” trick that means it’s time for her walk. She doesn’t care if I had explicit or illicit goals – she just wants to move.
Now, two things occurred on Saturday that affected my specific plan to walk at least 10,000 steps every day. One – we had a major storm here in Santa Barbara, complete with flooding, one guy swept out into the ocean, property damage, and
freezing, Arctic, Canadian, polar vortex, unheard of, lower than usual temperatures in the (eek) 50s. Not so motivating. Two – I received an email from FitFluential about a March challenge to run, walk or hike 100 miles this month. That works out to under 10,000 steps a day, so I should be able to run, hike or walk that easily. Game on!
If you want to receive free info about challenges (with prizes), recipes, workouts, fun events, and motivational tips from some famous fit celebs, sign up for FitFluential. Put my or Kymberly’s name in the “How did you hear about FitFluential” section, as it leads to magic weight loss dust being sprinkled on us or something along those lines.
I called my sister, hoping she’d come walk the dogs at the beach with me so we could see what the storm hath wrought, but she was B.U.S.Y. which is really spelled L.O.S.E.R. According to #7 above, I failed to obtain social support. But wait, what is that whining I hear? The dog was volunteering to be my social support? Guilt won and we headed to the beach for what turned out to be a super amazing walk. Seaweed and sea foam everywhere. Sand and ocean detritus washed all the way up to the parking lot. New hidey holes created in the cliffs by the over-the-top high tide.
I have pondered what made me successful at getting my half-ass out the door, and came up with a few.
1. I have a dog. Yup, go get yourself a dog. You will walk a lot more.
2. Guilt. I knew the dog would be bummed. Yes, guilt is a success tip.
3. I really, really want to hit 10K steps every day. I’m competitive with myself.
4. I recognize that I already have good eating habits, and don’t want to eat less, so moving more is the key to shedding my last bit of holiday belly bobble. I like to move.
5. I wanted to see the beach after the storm. I cared more about that than walking.
Find whatever success triggers work for you and incorporate them. While we’re at it, make your resolutions behavior-based, not goal-based. And you don’t need to wait for January 2015 to change your behaviors. Now is good. Want to join me in doing 100 Miles in March? That way we can all be Awesome in April!
Pick up the phone or email us to book us to speak at your next meeting or conference. Call (805) 403-4338 or email email@example.com.