The Delicious Habit Of Exercise

Hello World !

Wow.. I can say that and mean it literally =)  Ok so I figured I’ve been posting this week on habits and how important they are to our success in living a healthy lifestyle, I figured I’d end the week talking about another important habit we need to build in our lives.

Exercise.

OK stop… I hear your collective sighs and groans and gnashing of teeth.

You hate to exercise. It’s hard. You sweat. Your heart beats fast and your muscles protest. Your thighs rub together in an uncomfortable way. You have sweat trickling down in areas you don’t think it belongs. You think you’re dying.

Good. You’re doing it right.

I’d have to say when I talk with people, alongside wrestling with food choices, exercise is a hard thing for people to develop a habit for.

Why? ‘Cause it’s hard and almost everyone will find something else to do besides that.

I think personally, the most important thing you can do to guarantee you stay with it is find THE thing that you love to do… then become an expert on it.  If you are passionate about what you do, you will stay with it.

I usually hear… ” I can’t run” or ” I hate running” because people know it’s what I do and what I’m passionate about. I remind them it’s fine to run… if they want to… if they don’t.. then please… don’t.

I also think it’s great to have a couple things you enjoy that keeps you from getting bored and allows you to change things up.

Being injured these past few months has kept me from running much, therefore, I’ve spent lots of time on my bike. I have loved it and it’s given me an outlet for not being able to run. I have days I’m inside and do strength training. I love having choices and enjoy them all.

Each one of these activities have developed because 1) I enjoy them 2) I’ve repeatedly practiced them.

Exercise isn’t just a weight loss tool and shouldn’t be viewed as just such. Yes, when we eat right with exercise, the natural outcome is weight loss.

But our bodies need movement for overall health and wellness. Exercise offers mental clarity and can reduce blood pressure and improve other health issues.  Not only that it can produce overall feelings of well being.

Why wouldn’t you wanna make that a life habit ??

Like anything, it requires persistence, and a certain amount of stubbornness to make it happen on a daily basis.

In my opinion, habits are built on a determination to change something in our life… good or bad.

The common “reason” I hear for people not exercising is … time. Listen, if you have time to do anything in your day, you have time for exercise too.

I know that mornings are my best time to get it done for a variety of reasons. First, nothing feels better and more energizing than having a workout done and tackling my day. I also know mornings will be my most successful time to make it happen for sure. If I say ” Oh, I’ll do it after dinner” I know there’s a huge probability it might not happen. There’s to much going on. People are awake and want things from me. I don’t feel as perky. The list can go on….

I do have a HUGE amount of control on when I get up in the morning to making that happen.

When my husband was unexpectedly hospitalized several years ago, I’d get up at 5:30, head out to do some strength training, finish up by the time the kids were waking up for school, get cleaned up, put them on the bus, and head to hospital.

I needed that time for myself. It helped keep me sane in difficult days.

Exercise at that point was a need and a habit for me. It’s more so now.

I’ve gotten up at 5:30 midweek to knock out a 10 mile run before the critters had to get out for school. Yes, I had to make adjustments and schedule it, but hey, I do that with anything else in my life too.

I read an interesting comment in a running article I was reading. Although it was talking about running I immediately identified it as applicable to exercise in general.

“It takes about three weeks of running at least three days per week to get to the point where missing a workout triggers a sense of withdrawal, which increases desire to be more consistent. ” (emphasis mine)

I get that. I get twitchy if I miss a day, and it’s worse with two. But sometimes, life happens.  I don’t mind feeling that sense of withdrawal because it keeps me hungry for doing it. But what those three days in article means is, they are making it a habit they can’t do without, conditioning themselves to making it feel normal.

So how do you begin to build this in your life ?

Identify what  your best time of day is to get it done. Morning? Evening? Early afternoon before kids descend on you again ? Figure it out.

 Now….put it on your planner. I literally make appts around my workout schedule. Make it fit in your day.

Mark a starting day ( soon!) that you know you will get it going.

Perhaps you go buy some new shoes for your activity with the plans to start the following week ? Some new clothes ( I always look forward to the next run when I get new gear 😉

Start small and keep it maintainable. As you keep those commitments look at how you can challenge yourself and increase what you’re doing.

Allow yourself no excuses (other than valid ones like injury or a day that goes wildly out of your control)

Reward yourself in non-food ways.

With a little planning, a positive attitude, and a determination to make exercise a part of your life, it will become your new favorite habit =)

 

 

 

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The Habit Of Eating

In yesterdays blog I talked about will power vs. habits and their role in weight loss and building a healthy lifestyle pattern.

One habit we all have in common and I’d dare say we all enjoy, is eating.

Food is good. Food is also the source of fuel for our bodies to perform daily tasks and live life. Food is meant to be enjoyed and savored!

There are lots of things to eat, and hopefully, you are making choices to eat healthy and nutritious foods the majority of the time.

In the ways of developing habits I’m sure most of us have habits of eating at scheduled times during the day to keep our energy level up.

We have an amazing God given built in system that tells us when we need food.

Ever get that grumbly, growly, tummy ? That’s the signal you need to eat. Once we’ve eaten enough to be (comfortably) satisfied we stop…or we should.

Unfortunately, many can go to either extremes with this. Either the hunger signals are constantly and frequently ignored which can lead to possible eating disorders, or one can eat often and frequently enough to not even remember what natural hunger signals feel like.

I know when I do long runs, my appetite can sometimes hit the roof and I feel like I can’t get it in fast enough. It feels good when it hits bottom!

Why? Because I’m genuinely, truly, hungry. I always joke food tastes so amazing when you are really hungry.

What I want to ask is this… do you eat when you are really truly, hungry? Or do you eat as a habit ? Because it’s a scheduled meal time?

We do need to schedule and eat adequate meals, but we also need to learn when enough is enough to take care of our hunger but not send us into that “I ate to much” feeling.  Balance is what we’re seeking, balance in meeting our needs, but not over doing it.

Get this… you don’t have to eat if you aren’t hungry. Or if it’s a scheduled meal time and you aren’t hungry.

However, if you get balanced, adequate meals in your day you should be experiencing those natural signals before your next meal. Allow yourself to understand, feel, and act on those signals.

Developing a habit to eat, when hungry, and stop when your hunger is comfortably satisfied is a big step towards losing weight and moving into healthy lifestyle patterns.

Is this easy for you to do ? Or will you need some practice to make it a habit ?

Will Power Or Habit ?

Why hello December! November certainly was a whirlwind, wasn’t it ? Here in the States we just wrapped up Thanksgiving last week… which is always an amazing overload to the senses.

A day full of delicious food and tasty treats… how can you go wrong with that ??

Thanksgiving is like this seque into Christmas with it’s plethora of delights.

Candy. Cookies. Rich meals. Cakes and treats.

I grew up with a grandmother and mom who were baking queens during the Christmas season.  I will share more on that in another post, but it’s safe to say, I learned all my tricks from them. What a wonderful heritage to be given.

I love baking and I love giving it away. The week of Thanksgiving I took a variety of treats to my local Starbucks ( ’cause I love all my little baristas there 😉 and I want them to know I appreciate them. One of the comments I got was…

“How do you stay in the shape you’re in, and bake like that??”

My response, ” I bake, but I don’t eat much of it” 😉

Then comes something I’ve gotten used to hearing from people.

” I just don’t have that kind of will power”

Ah yes, the illusive “will power”.  It’s defined as control of ones impulses and actions, self-control.

Often when I’m talking with people that subject comes up. They are struggling, wanting to lose weight and move into a positive lifestyle change yet feel their willpower is lacking.

Can I say at best, it can fail us ? Oh we will be “good”. We will decline treats and special foods and maybe for awhile feel successful. We will drastically alter all of our eating and feel like we are finally getting somewhere.  After attempting to keep rein on our willpower we can even begin to feel angry with it.

“Why can’t we have that treat?”

“Why can’t we enjoy the things we really love?”

And then… one day..  we snap.

Everything that’s been off limits, is now far game. If it can run, it better get outta the way. You’ve held on to your willpower for as long as you can and now it’s anything goes. You deserve to enjoy things too, right ?

And then… you’re back at square one. You might have feelings of failure, discouragement and frustration that once again, you just don’t have the willpower to control things and you’ll never get your goals.

May I offer an alternate suggestion ? One that you slowly, simply, build into your life?

Habits. You begin to build new habits, day in and day out until it’s seamlessly a part of your life and willpower doesn’t really have to do with what you eat. You begin to develop comfortable boundaries with what you eat and when.

I shared on my Facebook page this past Monday that I was ready to get back to “normal” and by that I meant I was ready for some serious exercise and lighter eating. You see, I was able to enjoy my Thanksgiving celebrations, but I’ve built habits into my life that I naturally want to return to.

For me, getting back on the road for a run and having a big colorful salad for lunch was normal for me. Over the past few years I’ve made exercise and eating well, in moderation, habits for myself. Once these things are ingrained in you, it’s not hard to return to them.

When I talk with people I try and stress the importance of building new habits to make the journey to a lifestyle change. I believe it’s ultimately, the only thing that will stick.

Understand this: habits aren’t built over night. They are built from a purposeful and intentional desire to do things differently. So many things we do in our lives are habit, good and bad.

Know you will bomb some days. You’ll feel frustrated and wonder if it will ever stick. It will. Get up and start at it again.

When I first started out walking I was so worried if I missed a single day I’d fall off the proverbial wagon. If I didn’t get my walk in the morning due to scheduling, when I got home, the first thing I did was grab my shoes and hit the road. ( this was before days where I was all super athletically haha) I wore what I had on, changed my shoes, and got it done.

You know what that was doing ? Building a habit in me that said “purposeful, daily exercise is important and necessary. You make time for it. ”

Food. In slow, daily, and steady changes I taught my body to appreciate eating healthy food. I also allowed it Peanut M&M’s if it wanted  a few. When you KNOW you can have something, it really removes the power from it, because you know it’s there… if you really need it. In time, certain foods and treats honestly began to have less of a draw. I recognized how good I felt eating well, eating appropriate amounts and feeding my body in a healthy way.

Again, I had days I bombed, and days I felt like super woman. No matter what, I kept a forward moving mentality. Each day gained, got me that much closer to making those things permanent habits for me.

Not my amazing willpower. Not my superior strength of being able to say “no”.

New habits that were leading to a lifestyle change.

I’ve heard it can take 21 days for a new habit to be set in place. Depending on what it is, some things might take more or less time based on our personalities.

My suggestions if you want to build new positive, life changing habits?
Don’t try and change everything all at once. Pick one or maybe two things.

Slow and steady is best.

Do have a journal to write down your progress in the beginning to hold yourself accountable. Don’t be afraid to ask a friend to ask you how you’re doing.

Focus on the day your in. Move through it making good choices. Allow yourself a measure of grace if you fall, but get up and get back at it.

No throwing in the towel!

Do not allow yourself to make excuses to not do what you’ve set out to do. You are more than capable of success.

Make a realistic goal sheet of habits you want to form.

Understand you have to practice your new habit daily to make it a um…. habit 😉

Seeking to build habits instead of having “willpower” will lead you to a new freedom and your healthier lifestyle.

What good habits do you have in place already? What habits do you need to work on and build to live a healthier lifestyle ?