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Merry Christmas from Victory Fitness!
After the flurry of Christmas, Kwanza and “Festivus for the Restofus” related activities drifts down and as you sit in front of your fire and breathe properly for the first time in weeks, you will naturally turn introspective as 2013 draws to a close. I know, I know, it’s not even Christmas yet and I’m already talking about the New Year but I have an excellent reason for doing so.
Instead of putting all your faith on one big push on the first day of the year, you should realize that most life changes and behavior modifications require six weeks to change an old habit and another six weeks until the new habit becomes permanent. To translate that means if you have a physical, body-related goal in mind for 2014 you should be thinking now about the steps that will help you get there. Most people jumpstart the first week of January and have already given up before 30 days have finished. When I worked for a large corporate facility, the dawn of January first would see all the trainers forced to wear cheesy t-shirts with a slogan of “You Can Do It!” We would joke that we should get another set made for the three week mark that said, “There’s Always Next Year, Bitches!”
Chuck the non-motivating, stereotypical slogans and clarify for yourself a couple of things:
1) What are your goals: short-term is where you would like to be in six months and long-term is where you want to be in a year. Recognize that lasting changes don’t occur in two weeks, even if you’re consuming protein shakes and taking a Spin class everyday.
2) Identify where your true challenges or obstacles may be. Let me give you an example: a friend of mine and fellow trainer had a baby and in addition to working was going back to school. She gained a few pounds eating cookies and wanted to get back to a body place that she was more comfortable. Time was the first challenge. So she dedicated a specific 30 minute window every weekday that she could commit to at least doing some cardio. Here’s where the challenges can get a bit more subtle. She realized that when she went to the locker room to change her shirt, friendly women would start conversations with her and she would use up 10 or 15 minutes of her window. Disappointed with herself, she would just bag the workout. The victory was that she came up with a solution. She now wears her workout shirt under her uniform. The second she goes on break, she pulls off the top layer and heads for the treadmill. In several weeks, she was back to her lean self. Real change is possible! But it may require more than a thought to fulfill.
A personal trainer can help you set goals, identify obstacles and create ways to aid you over the hurdles. Even using a trainer once a week for the first six weeks of the year can keep you on track until the habit sets in. Victory Fitness offers you flexible ways to help you achieve your resolutions! So ask yourself now before 2013 comes to its end, “What is your Victory Today?”
Raise your hand if you have ever been guilty of saying to yourself, “Oh screw it! I’m just going to eat whatever I want and worry about my diet after the new year, when all the parties and stress of the holidays are over!” If you could see me – both of my hands would be raised along with yours.
We have all had days where family, events, work and general life crises make us feel like sitting on the couch all day and stuffing our faces with only cookies! And I would argue that we are all entitled to the occasional day of “Anti-Stress Protest Eating.”
BUT here’s the part that I want you to consider: EATING BEAUTIFULLY COMBATS STRESS FROM THE INSIDE OUT! As my friend, Simon, (owner of The Fit Kitchen) is fond of saying, “Food is Fuel; Make Good Choices.” Food can heal us from the inside out. Nutrient dense foods combat illness. Stress hormones like adrenaline and cortisol are supposed to be experienced in short doses, like you’re running from a Saber-Toothed tiger. But in our modern world our stress hormones often run around the clock for days on end. And under those circumstances the immune system takes a beating.
In addition to weakening your immune function, cortisol increases fat tissue storage, especially in sites around the tummy. Maintaining nutrient rich, good portion sizes will not only help you feel more satiated it will also curb bing eating at holiday gatherings. That way if you’re having a cookie…or two, or a drink…or two, you’re adding it to a balanced diet rather than using it as a nutrient source.
Lastly, many people experience mood swings and depression over the holidays, whether it’s from loneliness, exhaustion or family arguments maintaining great eating habits will aid against seasonal blues. First, a colorful, nutrient rich plate visually stimulates happy mood-enhancing hormones in the brain. Second, steady intake (3-4 appropriately portioned meals/day) help keep insulin and glucose digestion in even streams. Therefore, you avoid blood sugar spikes and valleys, which are known for wrecking havoc on emotions – especially anger and sadness!
Again, I like to use the simile of “your body is like a sports-car” because it makes simple sense. If you have an Audi or BMW – note I did not say Porsche/Lamborghini; we’re not pro-athletes – and you fill the gas tank with maple syrup…let’s just say you will wreak havoc on the insides of your lovely car and it’s definitely NOT going to run well!
So if you need a snow day’s indulgence in front of the TV with a pint of ice cream…so be it. But let’s keep it to a day. Let’s revolutionize your thinking: NUTRIENT RICH FOODS ARE YOUR ALLY AGAINST STRESS. FOOD IS YOUR FRIEND!
Happy Holidays From Victory Fitness
Maybe you have parents who are retired but whose knees ache when playing with grandchildren? Maybe you and your hubby keep talking about getting in better shape but never do? Maybe you have a friend that needs some extra support to make needed lifestyle changes? Maybe you’re done shopping and it’s time to get a goody for yourself?!
Victory Fitness Online Personal Training is the gift that keeps on giving! It’s affordable and if you get two people to train at the same time it’s half the price! No membership, no hidden costs – just a great personal trainer wherever you need them to be!