Wednesday, April 20, 2011

Inspire Yourself to Exercise...

At times it's hard for you to even think of hitting the gym, let alone hitting the pavement for a good run.. I know that personally, fitting fitness into my day is so important but I sometimes battle with having to move my butt out the door. Then there's the weather, how can you even get motivated to get outdoors when there's episodes of snow, hail, and rain showers falling from the sky at a constant rate!  Then there's time, where's the time to do it? Or to find your way around managing a fitness routine and a busy household and blossoming career?

With 90Days2Life you'll find that the Vision is really all about Inspiring you to make Healthier choices which will then lead you to living a Healthier and Happier life! These tips may just be the motivation you need into taking that first step towards a much needed lifestyle change and conquering those pesky "I Can't do it today," excuses.

1. Exercise is normal: Our bodies are meant to move, and they like it when we do. Back in the day we had to farm our own food, hunt our own meat, and create the world we wished to live in.  People weren't all obese and decrepit at an early age, in actuality it was the Nobleman that usually sat on his butt that died a long painful death while his servants survived him!

2. Exercise means healthier choices:
 If you engage your brain and forget about rewarding your efforts with food, you’ll find that exercise can improve your “ingestive behaviour” so that you are better able to make good food choices and not over-eat. Well isn't that fascinating?!  I also find that the more I hit the gym, the more I worry about destroying all the effort I just put into looking and feeling so damn good!

3. It feels so good when you've accomplished it:
I love positive reinforcement when it comes to exercise, and I know that it's good for me.  What sucks is when I have to do it, even when I don't want to... The great thing is when I’m home taking that Hot bath, it all makes sense, and feels so good to have done it!

With the above being said and laid out there for you to view, it's my honest hope that you'll really asses your current situation.  Are you constantly trying to find a way out of being active because you're just too lazy?  Do you have no motivation or willpower?  Does it just take too much effort?... You don't have to feel this way, neither do you have to go about it alone.  This group is not only a tool to motivate you, but will give you the accountability you require to succeed, so PLUG IN!

What could be better then getting your heart rate up, feeling that sweat, and energizing your body in the way that it should be?  Do you stand to lose anything by inspiring yourself to move?  To shake that tush and get in the groove?  No!  By keeping active and making exercise a vital part of your life you are guaranteed to live a longer, happier, more fulfilling and successful life - I guarantee it!

Tuesday, April 19, 2011

Hot Truth

What's great about this quote is, it's raw, it's real, and it really makes you realize something so very vital about yourself.  Did you know that you are unique?  Did you know that there isn't one person like you on this Earth?  Did you know that you are the very change you wish to see in others and the world around you?  
Many people like yourself have a problem with knowing who YOU really is, and realizing how much you how to offer to yourself and to others.  You keep comparing yourself to everyone but YOU!

hen you're moving with great energy towards achieving your goals, it is important to remember this, and to appreciate yourself for the big and little changes you’re making. There may be times when you feel like you’re falling short of your daily plan or even going backwards. You may find yourself criticizing your progress, or wishing you were like someone else...

This is a time for self-appreciation and self-love, especially if you’ve had a tough day with some setbacks. You need to realize that there will be good days, OK days and plain old bad days! Imagine appreciating yourself for your commitment, your drive, your focus and patience, even if that day didn’t seem to give you the results you wanted. Self-criticism and judgment will not help you get what you want faster. Self-appreciation will.

Thursday, April 14, 2011

Creating a Lifestyle Change, are you READY?

As 90Days2Life grows and evolves, it's really important to take you back and asses how you're going about your Lifestyle change.  It's so important that you know how to go about creating the successes you wish to see in your life!  You're capable of taking this on, and with the list of provided insights, I hope that you will take the time to cover a few, and reach your goals!

That being said, it's almost the end of the week, and what better way to recap on what you've been doing than to prepare yourself for a much needed respite.  Make this weekend is a time for you to relax, to recover, to renew, and to seriously spend time with those you care about the most. One of the things we tend to forget, is that our body and mind also needs to take time for itself, and yet we continue to toil through these days of rest.

A little insight:  In World War II the race was on; factories across North America were exploding with growth in order to provide arms for our troops across the water.  Men and women were working anywhere from 12-24 hours a day, around the clock, just to ensure that we were able to facilitate the demand for weapons and machinery of all kinds.  In a study that was conducted in these factories, it was noticed that the percentage of Man-hours spent in comparison to overall output was an astounding 32%.  In light of the situation, the factory then setup a break schedule for all workers, in which they not only napped several times during the day, but also took Saturday off to rest.  Output went up to over 180% in less then a month!

Now wouldn't you call that amazing?  One of the real principles here is that you have goals, you want to achieve these goals, you want to progress, to change, to succeed, however, you need to also rest!  Set realistic goals for yourself, and make sure that you're taking time to lower your heart rate, to clear your mind, and to channel your energies in ways that give you the greatest amount of output!  That being said, here's the list of some awesome ways you too can create lifestyle change.. and yes, it can happen overnight.

The List:

1. Make a list of all you can’t stand about your life
Those who are really stuck may complain that they don’t know what they want. Not true. Make a list of all you do not want or like about your current situation and you will find on the flip side, something you DO want! Write it down.

2. Recognize that ALL change (good or bad) means loss
The ‘evil’ we know is sometimes less scary than the ‘evil’ we don’t know. It is normal to be afraid to make a change because of what you stand to lose. However, the only way is forward, so you might as well accept whatever perceived loss of status, money or identity and realize that more happiness awaits. In fact, if everyone else is telling you you are crazy for making a change, you are on the right track!  Just do it!

3. Reframe ‘I can’t!’ to ‘I can!’
“I’m not good enough.” “I’m too old.” “I’m not qualified.” NOT TRUE! Look for examples in your life, your surroundings, in the media or in books of people who have done things against the odds and use those examples as symbols of what’s possible for you. Change your vocabulary and watch your results change.

4. Understand how the past got you stuck today
Many of us make vows when we are young that get us stuck as adults. “I’ll never be like my parents!” “I won’t be poor!” “I’ll show them!” Whatever it is, the motivation you chose at some early point worked but is no longer working now. Determine what your old motivation for your life was, decide if it still serves you and if not, CHANGE it. Fast!

5. Realize that discovering your ‘purpose’ does not have to be hard or grand
Many people, when searching for direction in their life may also be putting their life’s purpose into question. Most make the mistake of thinking they have to have a Mother Teresa-level of purpose to rate. It’s just not true and that likely keeps you stuck or suffering.
Who you are everyday and what you do naturally (whether it fits your job description or not) is your purpose. How you affect others positively is your purpose. What you contribute that is uniquely you is your purpose. It’s right under your nose. Recognize it and try to make it central to whatever you do next.

6. Gain a criteria for happiness
Most people know they are not satisfied but really lack clear criteria for what will make them happy. Humans feel satisfied when their needs are met and they don’t have to compromise their values. Write down what you truly need (emotionally, not financially) and value.
Do you need stability? Honesty? Recognition? Do you value spirituality? Adventure? Education? These are not optional. Get purposeful about getting these things in your life and new directions become clear.

7. Research ALL that interests you
List all fields, jobs, careers, or areas of interest. Choose no more than three at a time to research. Besides the internet, try to talk to people who will let you have an informational interview or give you the real scoop on the areas you are interested in. A process of elimination will begin and one particular area may get traction through luck and coincidence that starts to feel like the front-runner.

8. Tell the truth about your money life
Money is usually the first thing that stops people from pursuing what they truly want. Don’t let it stop you. Get straight with your money. Even if it’s painful to see, know what you have and don’t. Don’t let it stop you. Moonlight, borrow or barter to move toward your new direction.

9. Put Yourself in Opportunity’s Way
It’s time to push the envelope. Take risks, get out of your comfort zone and get out there. See opportunity where it is – everywhere – and don’t be shy about asking for favors or things that seem pushy. There are great rewards out there when you put yourself on the line.

10.Create a Plan and Get Support
Make a timeline for how you are going to cross over into something new. It usually takes 1-3 years to fully transition into a new direction. Don’t fret. Make a monthly plan and get plenty of cheerleaders around you. No naysayers! Hire a coach or get a group of like minded folks, like 90Days2Life, around you and you will be settled in a new, satisfying direction before you know it.

Tuesday, April 12, 2011

Setting Goals & Reaching them + Are you taking care of your Metabolism?

In the past few weeks we’ve been setting goals and making our Wellbeing a #1 focus! Our goals have ranged from – drinking more water, exercising more regularly, showing appreciation, learning the +R | -R, accountability, eating well balanced meals, including fiber in our diet, and so forth. I’m amazed at how many Lifers have been achieving these goals and  really taking time to improve upon the variety of Health & Wellness norms that they've been so used to! Change is a wonderful and rewarding part of life; make sure that when you take time to change, give yourself a little pat on the back.

This week I’d like to draw your attention to your Metabolism. Are you taking care of it? Each day you should really be making an account of your routine and factoring its effect on your body’s Fat Blaster 2000. Without your metabolism, a healthy one, you’re going to keep running into the series of problems you've been facing all along…..

Here are some tips:

1. Eat Breakfast: Every. Single. Day. If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy. And the heartier your first meal is, the better.

2. Drink Tea: Not only does tea relax your body is high in anti-oxidants, and a powerful way to curb appetite, but it's also the closest thing to a metabolism potion. Consuming two to four cups of green tea per day can torch up to an extra 50 calories!

3. Cleansing: An increase in environmental toxicity coupled with unhealthy diets and sedentary lifestyles has resulted in a drastic increase in illness and physical complaints such as headaches, fatigue and general feelings of “un-wellness”. We all suffer from something odd, or that uncomfortable feeling you “just get”.. listen to your body! You can find a variety of Cleanses at the Local Reflex store, and if you're unsure, talk to the in-store consultant, they know what they're talking about!

Ps.We expose our bodies to a tremendous amount of toxins via the food we eat, the water we drink, and the polluted environment that we live in and eventually our bodies reach a point where they can no longer cope without a little help.

4. Grab some Metal: Many of us forget that we lose iron during our period every month. That can throw a wrench into our metabolic machine, because iron helps carry oxygen to our muscles. If your levels run low, muscles don't get enough O2, your energy tanks, and your metabolism sputters. Stock up on iron-fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.

5. Mix Things Up: You're always looking for a way to shorten your workout, right? Well, step up your intensity and you'll burn the same number of calories or more in less time. At the gym I do about 10 minutes of Cardio to get my body burning, and then I hit the balance ball for 15 minutes of weight intervals. I end my workout with 5x3 minute rotations on the stair climber and another 30 minutes of high-incline speed walking.

6. Get to bed – early: When you sleep less than you should, you throw off the amounts of leptin and ghrelin—hormones that help regulate energy use and appetite—that your body produces. And get this, the old saying is right: “Early to bed, early to rise, makes a lady like you, healthy, wealthy, and wise.” – Clearly you need to work on more sleep!

Now that you have all this information, take what you need, talk to your local Health Food's Guru or Fitness Expert, and get that Fat Blaster 2000 working! Remember, Rome wasn’t conquered in a day, so don’t try to do it all at once. Little steps are key to creating changes in your lifestyle with the greatest amount of improvement - trust me!

Tuesday, April 5, 2011

Doesn't Anyone Sleep Anymore!? Improve the Quality of your ZzzzZZZzzz...

I don’t know about you, but like some, I’m a serious insomniac!  I follow a routine almost every night in hopes of possibly having my head hit the pillow and falling into complete coma induced bliss, yet I’m just not getting there!  And what’s with sleep anyways?  In the 30 years of my life that I will spend sleeping, I could have spent all that time travelling, building my empire, and eating watermelon.  Then again, that’s just my over-achieving self talking, but realistically, I really do need sleep! Don't you?

Did you know that sleep is actually extremely important, here’s why:
  1. It improves our memory (our brain doesn't shut down during sleep but rather goes into overdrive, like a computer sorting through its memory).
  2. It has the potential to double our problem-solving skills.
  3. It increases our ability to empathize with others.
  4. It heightens our sex drive.
  5. It’s associated with a higher IQ in kids.

In fact, just one night without sleep is what leaves us without performing at the same level as having a blood alcohol level of 0.08.  That’s pretty sad, especially since I’ve appeared to have had a little too much fun for the last couple of nights… yet I’ve been as sober as a doorknob. Which means that I should be at least trying to find a way to get to bed earlier and possibly knock myself out with something a little stiffer than just a hot shower.  I want to be that sober-eyed, kind-hearted, and sexually active genius I know I am, but I can’t do it without shut eye!
The Situation: I wake up too early, my husband has a tendency to snore and move around a lot, and I certainly don’t wake up refreshed after having bright eyed Wambits crying to me for a bottle at 3am.  I then ask myself this, if I can’t find more time to sleep, then how am I going to improve the quality of my sleep so that I can get the most out of each hour of slumber? 

I could possibly wear earmuffs, a garter belt, lock my bedroom door, seal in my windows with duct tape and black linen, ask my husband to sleep elsewhere… though, these options limit my capability in realistically continuing to have a Healthy Relationship with my bed tenant. 

I’ve noticed as with most avid sleepers I’m heavily influenced by light, which is why I get crabby when I see any flicker of it while trying to get to sleep.  I get so upset if someone turns on a light, it’s almost like the pinching feeling you get when someone tickles you too much.  Then It naws at my brain when my phone vibrates at 2am, and that light seeps across from the vibrating phone to my now dreaming self.  
Some intelligent scientific types say that artificial light exposure between dusk and the time we go to bed at night suppresses release of the sleep-promoting hormone melatonin, enhances alertness and shifts circadian rhythms to a later hour–making it more difficult to fall asleep. This could be a good indication of why we don’t get the rest we need sometimes?
The Solution: Apparently there are a few ways that we can increase the Quality of our sleep!  Yay to us! 

1. Taking a warm bath right before bed.  This helps to soothe and loosen tight muscles, in addition to relaxing the body and slowing the heart rate.

2. Keeping the room dark!  Shutting off all electronic devices at least an hour before bedtime, and using a curtain to give you that extra bedroom “darkness”.

3. Avoiding caffeine at least 4 hours before bedtime!  Yes, that means no more RedBulls at 7:30 for me… but also be careful for certain teas!

4. Exercising regularly!  Isn’t this what we’re preaching anyways?!  Funny enough, it’s actually key to
drawing more oxygen into the body, and working off the extra energy, so that at bedtime you're not some jitterbug.

5. Keeping the bedroom just for sleep & sex… which at times is hard to do, but when your bedroom is a place for peace, calm, and a little tantric play.. you’re more likely to feel rested in this Zen inspired environment!

So, a goal to set for yourself this week, and the rest of those 30 years you plan on sleeping through... should be to achieve Quality sleep!  Write down a few ways that you're going to put this plan into action, and try to accomplish at least one goal at a time!  Before you know it those bags will disappear, you won't be drinking out of milk cartons at 3AM, and your partner will notice the sober-eyed difference... 

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