Today I wanted to give you the #1 exercise that will give you your summer body.
Then I thought… well how about 3 foods that activate your metabolism?
Both of them I decided not to do and wanted to focus on 2 breathing techniques to decrease stress in your life in less than 45 seconds.
All of these topics fall short to this weeks message – knowing if you dedicate 5 minutes every day to journaling it will change your life forever.
This week I share a message with you on why journaling will change your life and how it has made massive impact in my life.
It is a great privilege and joy to introduce you to my dear friend and one of the most sought-after yoga teachers in the world, Nikki Costello.
In this video – I share with Nikki my #1 way that I create momentum with my clients and I ask her how it impacts her practice. Nikki’s language around momentum is like a poem with power! After watching this Coaching Conversation or minute of motivation, I challenge you to make a commitment to momentum this week and share it with me and your best friend / loved one. Accountability is essential on your walk of wellness.
Sharing is caring and the deeper you share the more determined your caring becomes.
Bonjour from Paree,
Movement is less about exercise and more about embracing a mindset.
It’s that simple…and at the same time, not easy.
These 8 move-it or lose-it movements are specifically intended to get you going and keep you going. They will incorporate movement into your everyday activities and spark your metabolism from the moment you jump out of bed to greet the day.
Take a moment now to check out the 8 movements and incorporate them into your everyday routine:
- Get up and brush your teeth
This is your first action of each day. As soon as you get out of bed, brush your teeth for at least 2 minutes to jump start your mind & body. Even if you’re tired, I challenge you to do it. Once you do, you will find yourself more aware and awake. 9 out of 10 times you will not feel like going back to bed. It’s about Mind over Mattress, your mind is more powerful than you can imagine. PS: The snooze button was made for lazy people, it has no part of the healthy lifestyle you are focused on. #YouSnoozeYouLose
- Put music on
Music puts a rhythm and beat to your movements. You can’t help but keep moving when your tunes are playing and you’ve got your swag on. Music crates movement. And movement creates momentum. As the French say, “Voila!”
- Make and eat breakfast
Breaking the overnight fast is critical to your energy. It’s the first big thing you’ve planned for the day. It’s one of my three critical phases to health (move well, think well, and of course, eat well). Spending time in France, I’ve noticed that the Parisians don’t put much importance on breakfast. They’d rather sleep a few minutes longer and grab a croissant and coffee on the way to work (if they eat anything at all). Sleeping an extra 15 minutes and sacrificing breakfast is self-sabotage. Taking time to make and eat breakfast gets your daily lifestyle off on the right step and revs up your metabolism. So I urge you (and the French people here in Paree) to take the time to have breakfast. Wake up for your wellness and set yourself up for success.
- Plan and prep at least 2 more meals
This preparation of a mid-morning snack and lunch (maybe even a mid-afternoon snack) will keep you on track and will become part of your daily lifestyle. You’ll stay on course, when you know where you are headed. Remember that health and fitness is frequency and having meals planned keeps you on that track. When you eat well, you go from average energy to excellent energy. Anything is possible in your day if you never get tired.
- Get outside and go for a walk
Spending time outside is energizing because scientifically we get Vit. D from the sun which elevates our mood. When I move well outside I like to think of it as an adventure. If it’s jogging in a new neighborhood or exploring my local community, my goal is to look for a few new things. If you are looking for newness, you’ll find it. I hope you enjoy your next adventure and let your imagination soar. Baby steps… today I challenge you to drive a different way to work or for the city commuter, walk down different streets. My personal clients know that I like to reference hip hop lyrics from time to time, so to conclude this point, like Hip-Hop star Lil’ Wayne says, “Walk It Out” every day.
- Sit and breathe
This is probably the hardest of the 8 movements. Sit where it’s very quiet and concentrate on a minute of quiet breathing time…that’s five sets of 4-2-6 breathing (just 60 seconds). Focus on one thing that you are grateful for. This will help you center yourself and set up your mind to think more effectively and gain clarity and purpose.
- Plan another movement
This is the time to practice living your lifestyle, to inspire your significant other, co-workers and community. Healthy living and movement are not something that can be taught. They must be caught…planned and practiced. After 15 years of teaching healthy living, 10% of client results are because I teach them vs the 90% that they see me living the lifestyle and practicing what I preach. As your confidence level increases, your sense of purpose ignites, your relationships flourish, and your body becomes stronger.
- Create more joy
There is happiness and then there is joy. Happiness is in the moment, maybe after purchasing new shoes or kicks, maybe after someone compliments you. Joy is an internal feeling from within that’s built over time. Daily, consistent movement creates joy and enhances gratefulness. It’s hard to be grateful and be depressed. Movement is depression’s Kryptonite. That’s a tweetable! Movement improves your mind, body and spirit—all of which adds to your happiness, overall health and energy. Make your move-it or lose-it lifestyle an exciting quest #8daysaweek.
“It’s about setting your pace from the outset in the morning and getting your body moving, so you can keep your fire burning,” as I said in a post a few months ago. “Without motion, you’re not creating any energy and your metabolism will stay slow and sluggish, which is exactly what you don’t want.” So get moving and keep moving. As my mentor, Dr. Jeffrey Bland, told me many years ago as I was arriving to the gym in the morning while he was leaving, “You Either Move It or Lose It, It’s Your Choice.”
Bonne Journee from Paree,
P.S. What’s your top tip to get moving? Please share your success story and keep the conversation going strong.
When you want to take your health and fitness to the next level, getting motivated is easy. Read an inspirational quote on Facebook. Get a pep talk from your trainer. Listen to upbeat music on your iPod. You’re all pumped up, ready to take on the world. ‘I’ve got this,’ you tell yourself. You’re going to kick those bad habits. Kickstart some good habits. It’s on!
But you and I both know the way the story starts is not necessarily how it ends. Even with the best intentions, we’re back to square one in no time, trying to get ourselves going again. So how do we not only get motivated, but stay motivated when it comes to our health? How do we keep going when life gets in the way, when we get bored, or when the inspiration fades?
Here are my top 3 tips to keep yourself motivated #8DaysAWeek
This week’s Coaching Conversation is all about how to keep yourself motivated. As Zig Ziglar says, “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”
Cheers with water,
P.S. You don’t always have to be enthusiastic, but you do always have to stay motivated. You might have to drag yourself over the finish line sometimes, and that’s ok.
Did you create your health vision and get clear on what makes it so important to you? Its hard to stay motivated day to day unless you have something to train for or get ready for. So step for a minute, take a deep breath and create a long term vision to stay focused everyday and finally see the results you have been waiting for.
When I think of how I keep myself on track, its with flexible planning and these 3 steps.