Avoid having too much of anything. Spread your energies and avoid burning yourself out in any aspect; friends/family, work, school, leisure/fitness. This topic can pertain to any component of your everyday life.
In this world, each day will never be perfectly balanced. Small disruptions can occur to our rhythm and schedule, however your ability to adapt to this situation can recreate that balance.
Step back from the CONSTANT stream of thought and enjoy the present moment. Reduce your stress, take more time for yourself, and be patient. Comparing yourself to the past or constantly focusing on the future can impact current balance.
Fitness and Balance
The best way to achieve emotional and mental balance is by doing exercises you really enjoy.
Exercise decreases depression via endorphins.
It also decreases stress by controlling anxiety.
Exercise is also a self confidence booster. Having the ability to create and reach goals automatically boosts ones self esteem.
Exercise can also improve ones sleep schedule and ability to concentrate.
Eating a balanced diet of omega 3 fatty acids, protein, fruits, vegetables, and other carbohydrates are essential for body function. Proper nutrition also regulates ones weight and reduces risk for diseases. Extreme caloric deficits and limited food groups can result in an imbalance of the bodies function due lack of proper nutrients. Extreme methods should be avoided.
Rest is vital. Not only sleep, but also recognizing when you need a break. It's okay to take time off from your busy day to day routine. Mix it up once in awhile! Take a few days off from the gym and get outside!
Be sure to keep at least one day of rest per week in your exercise regimen. Too much of anything can once again impact the body. Cortisol is a result of stress and can increase body fat. It's our bodies ability to fight what it believes is a threat. Double sessions at the gym and ongoing caloric deficits can increase cortisol levels which in turn can result in increased body fat.
Balance Outside of Fitness
Besides exercise and eating well, maintaining social aspects of your life is also important. Traveling, volunteering, picking up new hobbies, spending time with friends and family are essential to maintaining balance in your life.
Creating new goals centered on other things BESIDES fitness is important.
Have a home project you've been wanting to do? Incorporate this into your goals.
Looking for fitness motivation?
• Understand your motivation- what do you want out of your workout, your nutrition plan, your results?
• Set realistic achievable goals with small steps (see my blog from the last newsletter re: SMART goals)
• Create a new daily habit - Find a time of the day to make it happen- to pack your meals and to get to the gym!
• Be flexible with change and adapt. Things may occur that can affect you following your plan for one day, it doesn't mean you failed for the week! Don't give up on the rest of the week and say "I will start next Monday". Start again tomorrow!
• HAVE FUN! Make it fun!!
• Congratulate yourself
• Involve friends, family into your fitness activities and cooking
• Have a plan created for you to fit YOUR schedule and environment as well as the foods you love! You don't need to workout 5-6 days a week or eat 5-6 times a day.
Lastly, Think less and do more!! Focus on the NOW moment. Don't get caught up thinking about all the things that need to be done. Focus on what you're doing and enjoy it!
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Creating goals and setting yourself up for success!
Often times we do not set goals that are attainable.
First, be honest with yourself, what is a realistic goal for YOU to reach in a specific time frame? Is your plan or program reasonable for you to be consistent? Setting your caloric intake at too much of a deficit, or expectations of going to the gym 6 days per week - when you were only doing 2-3 days per week, are two examples of setting yourself up for failure.
Set SMART goals; specific, measurable, accountable, realistic, and with a timeframe. Be specific with your goals - instead of "lose weight", direct the goal to more detail such as; lose 3" off my waist, fit into size 8, and be able to do 1 pull-up.
Track your progress with measurements of your body parts and use the scale only one time a week or every other week. Progress photos also help reveal progress often missed by these measurement tools.
Be accountable by using support groups, food tracking apps, workout tracking apps, journals, social media, and/or a coach.
Be realistic with your progress in weight loss, typically .5-1lb a week is a steady and healthy weight loss. Sometimes even measurements of 1" every 2 weeks is realistic. Expecting 5lbs and 1-2" a week would not be realistic and would leave you feeling unaccomplished. Gaining weight happens over time, you cannot expect sudden weight loss!
Set your goals with a timeframe, both short term and long term. A good example for short term goal would be, "I will go to the gym 3 days this week and stick to my nutrition plan 90% of the time." A long term goal would be, "I will lose 10lbs in 3 months and 4" off my waist. I will feel more balanced and enjoy social gatherings while reaching my goals."
What are your goals for October? What are your goals for the last 3 months of 2015?
Write down your October and 2015 goals then place them on your mirror or fridge. Use a before photo and take progress photos weekly at the same time of morning before you eat or drink. Track your measurements on a chart each month and watch your own progress!
What are your challenges?
Figure out what your challenges are when it comes to reaching your fitness goals and problem solve ways to overcome these challenges! You are completely capable of reaching YOUR personal health and fitness goals, it just takes consistency, dedication, and a REALISTIC plan,
Brittni Shae, WBFF Pro
ISFTA certified personal trainer, sports and fitness nutrition specialist
MS OTR/L, Rehab fitness specialist
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