Monday, June 23, 2014

Challenge Week #7: Making Habits Stick

WOW! Last week when I visited with you, I was amazed at the progress you have made towards greater health. Over 70 pounds have been lost, there are some new runners on the team, you're finding time to stretch more (and feeling the rewards), and fast food meals are being replaced with healthier snacks.

Some of the goals set last week included:
  • Start drinking more water
  • Get through an entire kickboxing class!
  • Eat a healthy breakfast instead of fast food
  • Continue to make progress in quitting smoking
  • Keep logging meals in MyFitnessPal
  • Stretch or walk for every 60 minutes spent sitting
Do you notice something about these goals? They are not outcome goals, they are habit goals! They each focus on the action to be taken that will lead to the outcome, and that is what makes them so great.

Here are some ways you can ingrain a habit into your life, no matter whether you started the goal back in May or are thinking about it today. If you consistently do the things that make you healthier, you will over time become a healthier person. That's how it works!

29 Ways to Successfully Ingrain a Behavior

Mark your calendars now for Monday, June 30 from 2:30 - 4:30, when we will have our finale event. I can't wait to see you then...stay tuned for more details!

Have a healthy week!

Monday, June 16, 2014

Challenge Week #6: Hitting Your Stride

It's Week 6 of the Visit Florida Strength and Flexibility Challenge!

You've probably had a few conversations about health and fitness, and heard lots of different ideas and theories about the best ways to get in shape. You may wonder if you are doing it "right." This is the week to assure yourself that if you are consistently making healthy choices, getting exercise that you enjoy, and moderating your splurges, you are doing it right! Living healthfully is about balance and sustainability, and that means something different to everyone.

This week, check out some of the resources below to help you choose the right workout for you, monitor your nutrition choices, and stay flexible.

Strength Challenge
What's Your Fitness Personality?  
Six Ways to Find Your Ideal Fitness Program

Body Fat Challenge
Online Meal Planner Apps
Eat This Much: What To Eat for Your Calorie Needs

Flexibility Challenge
Six Full-Body Stretching Exercises
Three Stretches to Do Every Day

9 Healthy Habits You Can Do in a Minute or Less

I'm looking forward to hearing all of your healthy updates at our check-in on Tuesday, June 16 from 2:30 - 4:00!

Monday, June 9, 2014

Challenge Week #5: In It to Win It!

Welcome to Week 5 of the Visit Florida Strength and Flexibility Challenge! We're more than halfway through the challenge, and you may be wondering if you are really making changes to your health that last over the long haul. 

Luckily, the long haul isn't as overwhelming as it may seem. The most important thing you can do for your health is to make good decisions TODAY. If you focus on making today the healthiest it can be, the long haul will take care of itself. You have to be in it to win it...which means staying in the game every day!

This week our focus is on making healthy living convenient even when you're really busy. No excuses! 

Flexibility Challenge: Fit it in!
Fast Five-Minute Stretching Workout for Busy People

Strength Challenge: Work it out!
15-Minute Strength Workout for Busy People

Body Fat Challenge: Stay Connected!
Fitness Tracker Reviews: How to Monitor Progress on the Go

Soon, we'll meet again and discuss your progress. I can't wait to hear your successes and strategize for success. Keep me posted with an email or a comment, and stay strong!

Sunday, June 1, 2014

Challenge Week #4: Time to Check Your Progress!

We're halfway through the Strength and Flexibility Challenge, and that means it's time to check your progress. 

Are you consistently making healthier choices? Looking for opportunities to infuse stretching into your day, practicing your push-ups and planks, and eating out less? When you put together a bunch of small steps towards healthy living, you get dramatic change!

Here are some ways to track your progress in this wellness challenge:

Strength and Endurance
The best way to tell whether you are getting stronger is to test yourself! How long can you hold a plank? How many push-ups can you do? Consistency pays off quickly with strength training, so keep at it.

An important element of strength training is also recovery. Resting between workouts gives your muscles a chance to repair themselves and prepare for your next workout. It's expected and normal to feel sore after a workout, but feeling pain or chronic soreness is a sign that you're doing too much. Take a day off between each heavy workout, or alternate major muscle groups so you don't wear them out.

When you're busy, it's time to deskercize! Click here to learn 33 Ways to Exercise at Work!

Sit down and reach towards your toes. Are your hamstrings feeling looser? Reach your hands behind your back and touch your fingers together. Are they closer than they were a month ago? If you are consistently doing these stretches, they should be. 

Click here to read more about 7 Surprising Ways to Improve Your Flexibility.

Body Fat
Body fat changes can take time, and one month could mean losing five pounds or one pound based on your current weight, diligence, and genetic makeup. If you've been consistently scaling back portions and eliminating or reducing fast food or restaurant meals, your clothes should be feeling looser. If they're not, track your meals in for a few days to get a reality check about your calorie intake. Remember, Coach Heather is here to help customize your plan so email heather (at) wellnesswithoutpity (dot) com for help!

Take time this week to check your progress and remember, help is just an email away. Take the challenge!