This post is sponsored by Silk Soymilk because they also believe in healthy living, so they teamed up with us for these ten steps to sustainable change.Alexandra Williams, MA
It turns out that it’s easy enough to be at 1 (I’d like to lose 50 pounds) and want to be at 10 (I lost 50 pounds), yet it’s extremely challenging to get from 1 to 10 because you don’t have all the steps mapped out. You know where you are and where you want to be, but don’t know how to get there.
When I’ve wanted to make lifestyle changes, both big and small, I make a 1-10 numbered list. One is where I am now; ten is what it will look like. My list is the steps I’ll take to get to my goal. The trick is to choose simple, specific, sustainable steps that will lead to success. It’s all about the letter S!
A typical example: I want to lead a healthier lifestyle. Rather vague, which makes it hard to know if/ when you’re successful. A better starting point might be: I want to eat more vegetables, cut back on junk food, and lose 20 pounds in 3 months. From there you plug in small changes that you will actually do. Instead of thinking in grand scale (though I wouldn’t mind living in grand scale in Highclere Castle, where Downton Abbey is filmed), think of the least you can do. Multiple easy choices go further than grand, sweeping plans that come to nought. Unless you’re the broom in Beauty and the Beast.
1. Add 1,000 steps a day to my movement
2. Before I eat something that I think may not get me to my goal, I’ll go write it down. Sometimes seeing “four scoops of potato salad” written down helps me decide to just take 2 scoops, or none at all.
3. Throw away all food that will sabotage my goal somewhere where it’s not retrievable
4. Shop at a farmer’s market or co-op (any place where healthy food dominates the choices)
5. Add another 1,000 steps a day to my movement
6. With the 2,000 steps now added to my day, I’ll now run or walk very quickly for at least 500 of those. It can be in increments.
7. Serve dinner on smaller than standard plates, then put all the extra food into the fridge so it’s not just sitting out where I’ll be tempted to mindlessly eat seconds.
8. Do 5 push-ups, from knees or toes, and 10 squats
9. Get a cookbook or download healthy recipes that have a calorie count that fits my goals
10. Reward my achievements by writing down the extra energy I have, or getting a massage, or calling a supportive friend. Any reward that is positive (not junk food) and acknowledges the hard work.
You’ve probably figured out that thousands of options exist that would fit into the ten steps. And of course, making a change is really way more than 10 steps, though picking 10 specific steps will get you moving forward. The sample plan above has nothing earth-shattering or magical, which is good. It means you don’t need to wait for the earth to move or a magic wand. You just need to make small decisions repeatedly until they become a habit and you realize three months have passed, and you are now eating more healthfully and have dropped the 20 pounds.
While you’re off hunting for your old Bo Derek posters, you might also wish to learn about the 4 Stages to Healthier Habits. It has tips to help you with all the cognitive stuff that occurs when you’re trying to change.
Since Silk Soymilk was generous enough to sponsor this post, I’ll tell you a quick story about one of my steps to becoming a vegetarian. I knew I needed to get enough protein, so I bought both almond and soymilk. At first sip I wasn’t quite ready to drink them straight, but I knew I wanted them in my diet so I started adding soymilk to my fruit smoothies in place of juice. That worked. Bye bye overly sweetened juices; hello increased protein. And the picture here is my “I’m writing a post” beverage: half Silk, half vanilla decaf. Both of these healthy “hacks” work for my goals of getting in enough protein and enjoying my food. I’m still working on getting the cats to prefer it to their occasional bit of cream!
This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.
Valentine’s Day just passed, and I am glad to see it go. Not for myself, but for those who feel sad. Sometimes it’s from being single; though it can also come from being lonely in a relationship. But I think it’s most sad when it’s a case of feeling unlovable, which is totally different from unloved. In high school I thought I was ugly (I wasn’t – see that pic of me? Nothing to run from), which to me equalled unlovable. My high school experience was so unpleasant that I found a way to graduate a year early. I feel so lucky and grateful to have found confidence in my mid-20s.
Now here we are, many years past high school, and many of us are so self-denigrating about those extra pounds we’ve put on since high school that we don’t even know it. It’s habit. Automatic. “I’d be happy if I just lost 20 pounds.” “I’d love to date, but who’d want me at this weight?” I’ve been paying attention to my habitual thoughts about my weight as I lose the few pounds I gained over the holidays, and mine are definitely tied into looks and self-acceptance.
Those of us who are moms are so good about showing our kids unconditional love, yet we let them see us denigrate ourselves. Worse, they see us defining ourselves by external, non-achievable goals and measures.
Time to rethink and reframe, dear Boom-Chicka-Boomers. We need to separate health from aesthetics. I’ll use myself as an example. Do my extra 5-10 extra pounds (I picked this number, not the government charts, which means the numbers are flawed from the start) affect my health? Truly, not in the least. I have no trouble going uphill or exercising or doing anything, except for playing soccer, which is due to a reconstructed knee, not an inability to have running stamina. And all my health and medical tests say that I’m secretly in the body of a 29-year-old (insert joke here!!). Which leaves aesthetics. Beauty. Looks. Which is a slippery ideal, as the definition changes from culture to culture, and person to person.
Am I saying we should give up on looking our best? Not at all. I’m totally vain and wouldn’t dream of going in public without at least lipstick! I’m saying:
A. Health is measurable. We can know if we’ve achieved it. Beauty is not measurable. The beholder really does have all the power.
B. We need to love ourselves for the things we accomplish that matter. We need to recognize the limits we place on loving ourselves, ESPECIALLY when those limits are based on ever-shifting criteria.
Picture yourself 20 years ago. Don’t you wish you looked like that now? But back then you were too busy unloving yourself to appreciate what you had. Picture yourself now. Flaw, flaw, flaw, comparison, comparison, disapproval, disappointment. Picture yourself 20 years from now, wishing you looked like you do now. Why wait 20 years to know how great you looked in 2014?
Just so you know – when you exercise and eat well for health reasons, you gain confidence. When you gain confidence, you look happier. When you look happy, people are attracted to you. Ka-Ching. Definition of “attractive.” Along the way, the weight will fall off. But I know that when I’m 75 and still teaching group fitness, I’ll feel good about myself. And people will be attracted to me. Good health includes self-love. Health leads to Beauty. Beauty doesn’t necessarily lead to Health.
Watch this video and watch how happy this talented woman is at dancing. How can you not help but love her? And her wild abandon! [youtube]http://www.youtube.com/watch?v=Tbcoh5hre74[/youtube]
While you’re at it, view this video of four “regular” women who got the looks of their dreams. Did it make them happy?
I’ll probably never care for the artificially created Valentine’s holiday. And l’ll still lose those last few pounds. With friends to support me. I am one of those friends.
Photo credits: Woman on Scale: Chelsea3883
Want to love us as much as we love ourselves? Here ya go:
2) Pick up the phone or email us to book us to speak at your next meeting or conference. Call (805) 403-4338 or email firstname.lastname@example.org.
I’ll add a tip that works for me – pretend you’re a marionette with a string running through the top of your head and down the center of your torso. Now imagine that the puppeteer is pulling the string up. If you’re more technical, just pretend it’s a plumb bob.
Because our Posture Series has made us so famous (hi Mom, hi Dad), we’ve been invited to two super duper events, where we’ll be offering posture assessments (and an energetic, fun Drums Alive class).
This Saturday, January 25, we’ll be at the Sherpa booth (#556) at the L.A. FitExpo doing free posture and gait assessments from 1:30 – 3:30. Please stop by if you’re attending.
And at the Yosemite Healthy Living Retreat at Tenaya Lodge, March 28-30, we’ll present a posture workshop, as well as a Drums Alive class to the attendees. Be part of Tenaya’s inaugural healthy retreat and join us at one of the world’s best wellness resorts (according to USA Today). Their focus is on interactive, fun, take home sessions and activities in a breathtaking setting.
Besides our classes, you will have exclusive access to wellness education on topics ranging from fitness and yoga to nutrition and personal care. Your weekend also includes special treatments in the Double Silver LEED-certified Ascent Spa, products and classes from Kimberly Parry Organics, and a hands-on culinary class and dinner with Executive Chef Frederick Clabaugh.
Why not book the weekend and join us? All kinds of good stuff going on for those with perfect (or imperfect) posture! You can focus on perfecting your gait too, by joining us on a walk right at the gateway to one of our nation’s most revered national parks.
No matter what, dear Posture Pals, do as the Dirty Heads suggest, and
“Stand tall, it gets a little better
I see the wall that we can break down together
Stand strong, it gets a little better now”
When you’re done singing and standing tall, sit down at your computer and book your trip to join us at Tenaya Lodge.
Photos: posture graphics – Dreaming in the deep south; all others – Tenaya Lodge
And we found wellness galore! Originally known as “Temescal Sulphur Springs” (“temescal” is the Aztec word for “sweat lodge”), the spa was first advertised in 1860 to those who desired the health and recreational benefits of the medicinal waters.
So there we were, over 150 years later, clad in our swimsuits, robes and sunscreen, deciding which of 19 pools to go in first. From our concierge (yup, great service at the spa), we learned there is a recommended order for a few of the pools, so these are listed in the order that we used them.
Aqua class in the lap pool: A combination of cardio (for the heart, and calorie burn) and muscle toning, our instructor (and long-time friend) Meg Root made this class fun for everyone. From a 17-year-old to an 84-year-old; from total beginners to fitness professionals, this aqua class is accessible.
Saline Pool: A natural antiseptic, salt water helps with a variety of skin conditions, reduces acid levels after a workout (think of lactic acid buildup), and oxygenates the cells.
Mineral Baths: These are the geothermal mineral waters that come directly from the earth at Glen Ivy, and are what made it famous back in the days of the California Gold Rush. At 104°, the waters are known to soothe aching joints and muscles.
Club Mud: This pool is pretty fun and funny. You grab red clay (Silica Dioxide, Aluminum, Iron, Calcium Oxide, Magnesium Oxide, Potassium Oxide, & Titanium Oxide) and rub it all over yourself, then sit in a heated “cave” while it dries. The clay softens your skin, draws out impurities and exfoliates dead skin cells. It can also stain a light swimsuit, so don’t wear your brand new white one-piece.
Hot Pool & Cold Plunge: You’re encouraged to go in the hot pool for a few minutes, then do a 30-second dip in the VERY cold plunge for up to 10 cycles, but I did a half-body 10 second plunge in the 55°-65°F cold, followed by a 5 minute “recovery” in the hot. My legs were tingly. Athletes use this type of therapy to shorten muscle recovery time after intense workouts, but it’s good for anyone who wants to increase blood flow to the muscles. I increased my blood flow by jumping OUT of the cold plunge quickly. See the expression on my face?
The Grotto: First of all, you know it’s going to be quite the experience when you enter an elevator to descend below-ground! Once there, the staff members paint your body with copious amounts of green body moisturizer (aloe vera, shea butter, coconut oil and other ingredients including eucalyptus). From there, you go into a warm cave room and let the lotion soak into your skin. You then move into the shower room, which has shower “pods” that spray warm water from above and the side. If you can drag yourself away from that, the final room is a cool, misting area where you can have tea and apples. After removing impurities in the saline and mud pools, the grotto is where you go to moisturize.
Somehow in our busy schedule of relaxing, we managed to eat lunch and go in most of the pools, though the Roman bath, sauna, and steam room will have to wait for next time. If you are near Southern California at any time, we hope you’ll check out Glen Ivy Hot Springs. Repeatedly lauded as one of the best day spas, it’s hard to believe we didn’t know of its existence until a few years ago. But we know now!!!!
May your 2014 be full of wellness, health, family and friends. And if you want a list of 44 benefits to Steam Bathing, click this link from our friends at Mr. Steam.
Relax while you follow us on Google +Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Doing so won’t help you exfoliate, but it will help you gain knowledge & support!
Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email email@example.com.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Alexandra: Did you know that 73% of all patients who chew gum prefer…oh wait, wrong statistic. (Reads note on hand)…Seventy-three percent of US consumers believe that it’s important to be physically fit as part of being “well.” With obesity rates expected to climb to 42% by 2050, that is a LOT of people who will be looking in the mirror for wellness services.
Kymberly: If you are asking yourself, “why should I care about the IHRSA club trends?” give yourself 10 guest passes, then allow us to ask you the following: Do you have a goal to improve your health? to reduce fat? to receive more services and professional expertise from your club? Then ride this trend train to your workout station, as you will be the one to benefit from increased partnerships between clubs and local health care providers, nutrition coaching, personal training for special medical populations, and workplace wellness facilities (excerpted from the IHRSA Press Release “List of Trends for Fitness Clubs”).
A: I know I love teaching group exercise, precisely because of all the people! It’s almost as much fun as disco-dancing. Although…it’s entirely possible that someone will add disco dancing to a group exercise program sometime soon. Sign me up! Socially based exercise is on the rise, including dance and nightclub-inspired workouts. Hmm, might be time to rename the studio Club 54!
K: Why not name it “Studio Get More” cuz’ that’s what’s in store: more classes, more variety in class types, more people taking part in group workouts, from the club to beach; from gym basement to corporate offices. Y’all must have been busy, because survey results show increases in all sorts of group exercise get togethers. Boot camp, kickboxing, step, yoga, Latin dance-based, nightclub-inspired classes (yeah, I think that is a euphemism for “pole dancing and strip tease exercise), are all on the rise. Oops, double entendre there.
A: Wowzer. Since 1999, the number of Americans working with a personal trainer has gone from 4 million to 6.5 million. Hmm, I wonder if it counts if I train myself? That is about as personal as it gets. And now I’m curious about those 2.5 million – what were they doing between 1999 and now? Attending Prince concerts? Elementary school?
K: More than 90% of clubs offer some type of personal training. That’s larger than Donald Trump’s ego. If you still find one-on-one training too rich for your
fat blood, then no worries. You can still be super trendy and save money by taking advantage of small-group and semi-private training sessions. Trainers are tuned into their clients and future clients (you?) and finding ways to meet your training and budget needs.
So many trends, so much good health. Whether it’s in a group exercise class, one-on-a few with a trainer, or in a corporate wellness setting, we are still holding out for our turn on DWTS: The Disco Years! Say, is it possible to start a trend? Dancing, dancing, dancing. She’s a dancing machine!
Photo credits: Creative Commons