A healthier you in 2016… it’s EASY!

Just dusting off a piece from last year, very much relevant. Happy New Year friends.

Many thanks for the contribution from Dr. Crystal Holly, Clinical Health Psychologist.
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Making steps towards a healthier you doesn’t actually need to be that hard. However, we all know that making those New Year’s resolutions stick beyond the first few weeks can be the real challenge. There are a few easy steps you can keep in mind when goal setting that make your intentions achievable and sustainable, for the long run!

  1. Set specific goals. If you can’t define what success actually is in your goal then it isn’t specific enough. Good goals are easily measured. While we want to “Be healthier” it isn’t very clear what HEALTHY is for you. Be more clear (and see my next post on the EASY route to health)! A better goal would be “I want to have 3 servings of fruit and vegetables each day”.See My Mama Journey’s post on “A New Chapter Begins Now… Welcome 2015
  2. Set measurable goals. For example, “Get more sleep” isn’t very clear or specific. However, “Go to bed at 10 pm” OR “Get 8 hours of sleep a night” is much more clear and attainable.
  3. Set goals that have time points. Often people set goals that are too vague “I want to eat healthier”. Goals are more easily reached if there are time-points built in that help you keep track of your success. A better goal would be “I want to bring a healthy snack to work 4x a week”.
  4. Keep them attainable. When we get excited about making change in our lives we often strive too high. It is best to set small reachable goals. Once you have incorporated those goals into your life and sustain them, THEN you can start to build upon them. Yes, running a marathon this year is a great goal but if you’re not already a long-distance runner, then you’re better of setting the short-term goal of “I want to starting to run 3 times a week for 20 minutes”. Later on this can build up to multiple runs a week of 1 hour.

Remember- making changes and setting goals can be challenging- but usually only because we do too much too quick. Research shows that if you set yourself up for success by setting appropriate goals you’ll be working your way up the health ladder in no time. And if you slip- no problem- we all do. Just get back on and try again and you’ll be one step closer to where you want to be.

So, what about that E-A-S-Y part? Stay tuned for Post 2 on how to make EASY healthy lifestyle changes

Training Fuel #SweatPink #ShareYourStory

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I am thrilled to be sharing my story as part of SweatPink Ambassador blogger pro initiative launched by Fit Approach and Sweatguru.

The theme this week is training fuel and boy what an important topic! Nourishing and replenishing your body at all stages of training, no matter the activity is important.

So let me share My Story!

1. How do you fuel before, during, and post work outs?

For me, I like to keep it as natural as possible which means I rely on foods such as eggs, fruits and veggies, nuts, legumes and other goodies to prepare for a big race or to replenish what I lost post race, work out or just if I am out for a stroller walk.

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We love our Community Shared Agricultural basket! It’s what keeps us on track.

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Garden fresh salad, and eggs straight from the farmer.

 

 

 

 

 

 

 

 

On a daily basis, my family and I meal plan to ensure that we eat right all week long. Don’t get me wrong, we have our moments where on a Friday night or after a really busy workday we do take out.

We are human! And “living a little” helps us stay focused in the longer run. Eating right is one of many important aspects of maintaining a healthy lifestyle, the two go hand in hand. We also want our little one to learn how to eat properly and healthily.

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A fellow blogger, as part of a recent Canadian Fit Gear Exchange shared with me her favourites for refueling during a long run. I look forward to giving these a try as I really add “Kms” to my half marathon training.

2. How do you rehydrate? 

So… While I was in maternity leave I got into the habit of always carrying a water bottle with me and at times I would drink anywhere between 4-5L of water a day! A large part of this was because of nursing and the need to always keep my body hydrated.

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Once I returned to running, I started carrying my Nike water belt which allows for four small bottles of water. I find that I need to drink a lot of water in order to have my whole system working to its max!

For years I also tried sports drinks or additives to my water to boost my electrolytes but could never really get into it. I am not a juice drinker so I always found it made the water too sweet.

As I start my half marathon training, I am beginning to see the importance of finding the right balance and need for furling properly.

Thanks for stopping by!

I’d love to hear about how you refuel, and perhaps you learned a little bit from me.