Sunday, January 8, 2017

Create a system to support your healthylifestyle

Create a system to support your healthylifestyle

Discipline doesn't have to be about restriction, it can be about freedom, it can be about openness, it can be about more rather than less. “Batya Zamir
Generosity: Create your own system of self care
How would you feel if you could start your day with your cup full? Most of us experience depletion from others needs, our own commitments and various other pulls that are part of our current reality on a regular basis. In addition, during your day what if you had a plan to add a little to your cup so that by the end of the day your not running on empty. I call this generosity and it starts with you! What would it look like if you gave yourself the gift of 30 minutes of exercise 5-6 days a week, 10-15 minutes to plan your meals and in turn this would serve those around you as well, scheduled sleep 7-8 hours a night and 5 minutes of quiet time just to name a few examples.? I have a colleague that stated her New Years resolution was to be less generous. This made me think is it really that she needs to be less generous or does she need to take care of some of her own needs to there is less resentment on her part and more generosity to go around for others.
In our culture we are all trained to believe certain things. In other words we all have a mind set that we believe to be true. Things like: family first(financially and/or physically) my needs don't really count, I don't have time, it is selfish. These are only a few. We all have our own unique list. Breaking through this and creating a different mindset is the challenge. What if you embraced the idea that you would be at your best if you took care of your own needs first (or at least some of them) and then started on all the other areas that needed addressing for the day? This might require some creativity. Things like getting up a bit earlier to have your time, not arriving home after work until you have taken care of your fitness, setting an alarm to remind yourself to get to bed at a certain time. Men and women struggle equally with this concept. The demands might be different but the idea that you would put your needs first in order to best meet the needs of others is the same. So I encourage you to explore the idea of being generous. First with yourself and see how this affects your ability to be generous with all those around you. This will most likely require some practice and a plan.
 Try this thought experiment. Imagine you have a new mindset that is directing you to make feeling better a priority in your daily life, a top priority.
1. What are 1 or 2 small things you could give to yourself on a daily basis, starting now, that you feel would raise your energy, help you feel more in control and contribute to your well being?( be creative and keep it simple. Small steps are encouraged)
2. What activities would you spend time doing and how do you feel physically and mentally?
3. What is one thing you could let go of on a daily basis that is not contributing to your generosity list: Example, guilt, the list of shoulds or being unable to say no.

It is not easy to change your mindset. It takes some courage and the willingness to acknowledge that our current way of being may not be serving us so how do we create a new way of interacting within and outwardly. Small steps are the key in my experience. Try on one or two new behaviors and once those start to feel solid add a few more. The better your feeling, the more generous you are with yourself the more you will have to give in other areas of your life and to other people in your life.
Generosity to yourself in the form of physical activity helps you be fully who you are capable of being- a patient parent, a loving partner, a role model in the work setting. When your daily actions and choices grow out of doing what matters to you, you are being yourself and asking that shift into what we call well-being.
In and health and support
Laurie Bagley MS in Outdoor Adventure Leadership,  mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, Veraheart and Boot Camp Hub coach and teacher. Her Health Fitness Coaching Business, focuses on assisting people reach their healthy lifestyle goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called "SUMMIT". One woman's Mt. Everest Climb Guides You to Success.

life coach

Monday, January 2, 2017

Putting the Fun into your Fitness Plan for Life.

Putting the Fun into your Fitness Plan for Life.

As we enter into 2017 there will be a flurry of people that decide once again or once and for all that they want to get back on track with some sort of fitness program. The reasons will vary: To loose weight, to feel more healthy, to look better, to gain muscle, to alleviate stress, to get off a certain medication, to build strength, just to name a few. If anyone of you have ever started and then stopped participating in some sort of fitness program you will be familiar with this scenario. So what is it that creates this pattern of starting than stopping vs the pattern that some people are able to form which is creating a fitness program for life? Research supports numerous studies around behavior change and the strongest indicator for people sticking with a fitness program is intrinsic motivation vs extrinsic motivation. If your not familiar with these terms intrinsic motivation is when your motivated from within. Examples of this would be that you exercise because it helps you elevate stress or anxiety, it gives you a feeling of peace or accomplishment, you like how your body feels duirng or after and/or you like the setting your in while your exercising. Extrinsic motivation would be things like wanting to loose weight, look a certain way, be healthy, follow someone else's recommendation or suggestion.
While there is nothing wrong with extrinsic motivation as a starting point it is not enough of an incentive to see you through once you have accomplished your goal, come to a plateau, get bored or are just not feeling it! So how do you move from extrinsic motivation to intrinsic motivation? Here are some ideas.

  • If your initial goal is to weight loss exercise should be under your control. This means you decide what your going to do to move your body, how long you will be exercising or moving your body, at what intensity you will be doing the activity.  There is no right or wrong way to exercise. Some ways will bring different results and it is key that you decide what your program will look like.
  • Pick things you like to do. You don't have to love them but if you don't at  least like them you will have a very hard time staying the course.
  • Create a menu of activities. It is best to explore all the ways you enjoy moving so that you have options for your moods, energy level and other life situations that happen on a day to day basis. If your not in the mood to go to the gym fine take a walk.
  • Everything counts. Do as many random acts of fitness that you can over the course of a day. These all add up and will raise your mood and energy. That's right mowing the lawn, gardening, house work, taking the stairs all contributes to you being off the couch and moving your body.
  • Embrace your fitness choices and work towards incorporating fitness into your life because you know it makes you a better parent or partner, it gives you a sense of satisfaction, you enjoy being outside, you like the feeling you experience once your done etc!!
It is not uncommon for people to need an outside element to get started on a fitness program. Just remember that you need to be in control of what it looks like. Ultimately, if you want fitness to be a healthy habit and/or  successful lifestyle change you will need some internal reasons to keep it up. Even things like wanting to experience life fully, being able to do what you want when you want are great reasons to reap the benefits of a strong, fit and healthy body. One other consideration. If you have limiting beliefs about exercise should or should not be you may want to look at that. Things like: it needs to hurt, I need to be sweating, it needs to be for a certain amount of time, it can't be enjoyable, I need to be out of breath. These types of attitudes can get in your way of creating fitness that is fun. It is OK if some of these actually work for you but if they create a miserable experience get rid of them! It is possible that you are functioning under an old paradigm that needs to be updated in order for you to stay active from here on out!

Here's to your success in 2017 with whatever form of exercise program you choose to do as long as it supports a long term, long lasting change . Keep it fun! I am here for you .

In health,

Laurie Bagley MS in Outdoor Adventure Leadership,  mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, Veraheart and Boot Camp Hub coach and teacher. Her Health Fitness Coaching Business, focuses on assisting people reach their healthy lifestyle goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT.

Life coach