GET MOTIVATED!

When is a good time to work on your fitness?  TODAY!  I’m inspired by reading about ladies’ real life struggles to live healthier lives, and wanted to share some of them with you.  Please read this note from CathMorg of Sparkpeople.com, (one of my favorite, free sites to track your food):

My New Awareness. What’s Yours?

“Since keeping track of what I eat at each meal (via the nutrition tracker), I’ve had a flash! I have been unconscious when it comes to how I feed myself. I nibble my way through LOTS of food, just a bit here and a bit there. I have been keeping track with the easy to use trackers and I note on the tracker what I eat and when. So, I am no longer snacking all day.

I have also noticed I head for a bite of this or that when certain difficulties pop up. I deal with things via snacking. Oops, late on the electric bill….write the check, eat a treat. Oops, disagree with my elderly mom…have a treat.

Now I’m trying to use food for nourishment, not emotion control. I recognize when I head for a non-meal “treat”. I am working to keep a good view of when and why I snack. My life is good, and I am not in need of support or rewards from snacks. WOW! Big breakthrough.

How is it that I am 65 years old and just learning to say “no” or forgive my oversights? Yikes…this is great. I feel great. “


excuses
And not just in the area of better eating, these next ten ladies all had different goals and steps to success, but are all truly inspiring in their fitness and consistency:  READ THEIR STORIES!

Here are some of their top tips (from oxygenmag.com):

  • Write down your goals for the day/week/month.
  • Find someone you can be accountable to!
  • Go heavy.  “If I can do more than seven reps, I bump the weight up.”
  • Perform intervals instead of steady-state cardio.  “I go as hard as I can, then recover and repeat.  If I get to 20 minutes, it’s a rare day!”
  • Change up your course:  Look online for new routes.
  • Learn to stand up for yourself and do what you know is best for your health, when faced with food pushers.
  • Rise and exercise.  “It’s become part of my routine every am at 5:30.”
  • Adjust your attitude.  “If I have the “can do” attitude, I can finish what I start.”
  • Be patient.  “You didn’t put on all that weight overnight, and you will NOT lose it over night.”
  • During a meal, savor each bite, chewing slowly while admiring the colors, textures, aromas, and flavors.”
  • While weight training, pay attention to your breathing.

If you don’t know where to start…start with walking and WEIGHT TRAINING!  Muscles are the key to a fitter you!  Why should YOU weight train every week?  Here’s just a few reasons I like, from thetrainingstationinc.com:

Benefits Of An Effective Weight Training Program

Health

  • Increases HDL – High Density Lipoprotein (good cholesterol) and decrease LDL – Low Density Lipoprotein (bad cholesterol).
  • Reduces risk of diabetes and insulin needs.
  • Lowers risk of cardiovascular disease.
  • Lower high blood pressure.
  • Lowers risk of breast cancer – reduces high estrogen levels linked to the disease.
  • Decreases or minimizes risk of osteoporosis by building bone mass.
  • Reduces symptoms of PMS (Premenstrual Syndrome)
  • Reduces stress and anxiety.
  • Decreases colds and illness.

Strength

Increased muscle strength, power, endurance and size. Enhanced performance of everyday tasks. You will be able to do everyday tasks like lifting, carrying and walking up stairs with greater ease.

Flexibility

By working the muscles through a full range of motion, weight training can improve your overall body flexibility. Increased flexibility reduces the risk of muscle pulls and back pain.

Likelihood Of Injury

Strong muscles, tendons and ligaments are less likely to give way under stress and are less likely to be injured. Increased bone density and strength reduces back and knee pain by building muscle around these areas.

Body Composition

Boosted metabolism (which means burning more calories when at rest). Reduced body fat. Your overall weight may not change, but you will gain muscle and lose fat. Over time you should notice decreases in waist measurements and bodyfat measurement.

Muscle Tone

The conditioning effect will result in firmer and better-defined muscles.

Posture

The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and abdominal muscles. Stronger muscles can help you stand and sit straighter and more comfortably. Improved balance and stability.

State Of Mind

As you begin to notice the positive physical changes in your body and develop a regular exercise routine your ability to handle stress effectively will improve. Weight training allows you to sleep better, i.e. fall asleep quicker and sleep deeper. Clinical studies have shown regular exercise to be one of the three best tools for effective stress management.

Make YOUR turn today!!

-Melissa

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