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

Being More

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I had the real pleasure to meet Julia many years ago when I would often visit her at a local small business. She was always warm and friendly, and it didn’t take long for us to become friends and realize we share many common interest in health and fitness. As moms we share the desire to not only teach our little ones and families the importance of nurturing yourself from the inside-out, but also helping to educate all those around us. 

Welcome Julia! 

Each morning I wake up before the sun and hop out of bed with limitless energy. I lace up my running shoes and head out into the darkness for my run. I get in a good 10 k and watch the sun come up while my feet hit the earth and I draw fresh air into my lungs. When I step into my silent house I unroll my yoga mat and ease into a 30 minute hatha practice. I let my breath guide the movement, always adapting my practice to my needs. Then I jump into the shower before gently waking my kids up and moving forward into the rest of the day.

Oh, wait. That was just a dream. This is how my morning really goes: My alarm goes off at 5:15 and I hit snooze a few times while sandwiched between two sweaty children. Why are they both in my bed again?!! I creep off the end of the bed doing my best not to wake either of them so that I can shower alone. I throw on work clothes, do two minutes of makeup and then rouse my kids for breakfast. My spouse packs the diaper bag and dresses the children while I put together my lunch and make a coffee and smoothie to go. I sneak in a quick Facebook post on my nutrition page before I change my pants because my son wiped peanut butter hands all over them.  I glance longingly at my running shoes and yoga mat as I dash out the door.

A very different picture indeed. One day I will have the time and space for runs and yoga practice. (And when that happens I will probably miss the business of mornings with two small children.) But, for now, I am deep in the trenches with sticky hands and peanut butter kisses. It is a bitter sweet reality that only parents of young children understand. At this stage in my life, unless I hire a babysitter, devoting myself to a long run or full yoga practice is nearly impossible. However, I will not let perfection be the enemy of good. Just because I can’t do an entire exercise regime all at once doesn’t mean I cannot fit activity into my day. It may not be for long, and it may not be alone, but I can fit fitness and movement into my life. Sometimes I walk on my lunch break, sometimes I do two sun salutations, sometimes I run around the block with my daughter laughing in the stroller and my son beside me shouting “our hearts are beating!” It doesn’t have to be all or nothing. Every step, every downward dog, and every moment I look up to see my children watching me practice, brings more health and happiness into my life. Besides, plank pose with a toddler on your back is amazing for core strength.

Recently I have been asked by friend and fantastic fitness instructor, Brittany of
My Mama Journey, to pool our talents and create a 6 week boot camp and wellness program that features daily fitness or yoga practice, healthy meal plans and nutrition challenges, and all round amazing energy. Whether you have lots of time, or very little. Whether you are just starting your journey, or are a seasoned wellness warrior, this program is for you! This online program allows you to customize our suggestions to your schedule, whatever it may be! Even if it IS five minutes at a time and you DO have a toddler on your back. And the best part about it? You will be part of an online community of women to support you during this transformational process.

I hope you will join us. Click the picture below for more information.

Brittany Hameed Fitness