Making Fitness My Priority

I’ve come to make fitness a priority.

Health equals wealth. The true definition of wealth is abundance.

With health you have what you need to achieve your life goals.

Being ill makes it that much harder to succeed.

Over the years through a series of events I’ve come to prize having a fit mind and a strong body.

The mind and body work together to give us optimal health.

I’m 54. Two years ago when I was 52 and started menopause my energy tanked. Would I have to accept that my old energy was gone for good?

My body is getting older. My mind is still youthful.

Could bridging this divide help me get back my energy?

At about the time I turned 52 and started going through “the change” of life as a woman other things happened.

I stopped taking any kind of vitamin or supplement. I had wanted to believe I could satisfy my nutritional needs solely through food choices alone.

This is also when I stopped cooking my own meals for dinner. I relied on boxed frozen food packages that were supposed to be healthier choices.

Folks, I ate a lot of this prepared junk for too long. To compensate, I started ordering food to be delivered to my apartment for dinner.

The restaurant food was healthful yet way more expensive every week.

The remedy came on in April of this year 2019 when on a whim I hired the health coach.

After scrambling eggs and veggies for breakfast for the last six months my mood improved.

By exercising in the morning in my living room 2x per week my body got fitter too.

Last week I wondered if perhaps I could use other help. I ordered Vitamin D tablets from the FullScript link my health coach had sent me online.

I’ve started to take one Vitamin D pill in the morning with breakfast.

Would I see a return to my old energy level or at least an improved energy level?

I was motivated to resume taking a Vitamin D pill after reading the Eating Well special edition magazine Eating for Energy.

This book is a common-sense guide to doing what it says: eating for energy.

I also changed one other thing for the better. I’ll talk about what I did in the next blog entry.

My intent is to give readers hope that making positive changes is possible at any time in your life and your recovery.

You might not be in such great health. As always I recommend the book Changeology: 5 Steps to Realizing Your Goals and Resolutions.

I’ve achieved numerous goals in the last year by using the 90-day action plan detailed in this lifesaver of a book.

In coming blog entries I’ll continue to report on the results I’m achieving by making these small, consistent, incremental changes.

Making positive changes isn’t easy. It’s natural to resist doing what’s in your best interest when it’s easier to adhere to the status quo.

Only I tell you readers: the status quo wasn’t working in my life.

It was time to do things differently. I’ll tell you how things turned out: better than I expected.

Read on for the results.

Changeology Step 3 Perspire Update

It’s been 8 weeks since I hired the health coach.

In the 8 weeks or 56 days I’ve scrambled eggs and veggies for breakfast.

For only 4 days I had to buy an egg wrap at a coffee shop.

So I’ve completed Step 3 Perspire of the Changeology 5-Step method for realizing goals and resolutions.

Step 4 is Persevere and Step 5 is Persist.

I’ve recommended the Changeology book often because it’s a scientifically proven method for achieving goals and resolutions.

Step 3 Perspire takes 30 to 60 days to execute. The 5-Step method is a 90-day action plan.

So I have completed the action plan.

My story is living proof that the Changeology book is effective.

Greenmarket season has arrived in New York City.

In coming Fitness Friday blog entries I will be giving recipes.

Plus talking about healthful snacks you can take on the go.

There are better options than the standard high sugar natural flavor-laden protein bars.

I’ll talk about these portable options next.

Choosing a Job for Love or Money

Choosing a Job for Love or Money shouldn’t be a toss-up.

Ideally, the job you love will pay a livable salary. When it doesn’t you can drum up a “side hustle.”

The book The Economy of You by Kimberly Palmer talks about how to create a second income stream or else create your own full-time business.

Again, using the book Changeology: 5 Steps to Realizing Your Goals and Resolutions can also help.

The Small Business Administration website can give you information too.

Going into business for yourself or working at an established company is possible.

Clearing hurdles will make it possible to do this.

One hurdle is overcoming resistance to getting any kind of job:

Either countering your own internal roadblocks or that of naysayers who claim it’s not in the cards for you to do what you want.

In the next blog entry I’m going to document a better way.

If any social workers are reading this I would like you to take note.

Changeology: Perspire Step: Update

My New Year’s resolution I’ve recorded in here a few blog entries ago.

I’m using the 5-step Changeology method for achieving goals and resolutions.

So far I’ve advanced to Step 3: Perspsire.

This is where you’re engaged in the new healthy behavior that replaces the old habit.

How have I fared in executing the sub-goals?

For 3 out of the 4 weeks I lifted weights at the gym 2x/per week. One week I exercised at the gym only once that week.

The goal I had of bringing salad food and fruit to my job to eat healthier has been achieved every week so far.

I’ve eaten salads 3x/per week like I had expected to. My goal is to have fruit for a snack in the afternoon going forward to complement the goal of eating salads.

I can make no excuse for not having gone to the gym 2x/every single week.

I offer only this explanation: my mother is old and needs my help at times. Faced with this reality I will have to help her out when I’m able to.

Months ago in this blog I gave Tips for Caregivers.

Then I talked about how no one at any mental health organization is addressing the reality that adult children are becoming caregivers for our parents.

You’re supposed to deal with managing your own life at the same time you’re caring for an elderly parent who might be in ill health.

Nobody cares about this because they’re advocating for young adults and parroting baseless anti-stigma rhetoric.

Instead of actually taking action on equally pressing concerns: the needs of older Americans living in recovery who are becoming caregivers.

There. That’s it straight up. I’ve spoken this truth. When there’s no one else to act as a caregiver it falls on you to do double duty.

Alas my goal of using the treadmill 1x/per week hasn’t happened either.

I would like to start executing this sub-goal next week.

In the coming blog entries I’ll talk more about the Changeology method.

The point is that by executing the 5 steps in the order you’re supposed to do them you have a better chance of achieving your goals and resolutions.

Step 3 of Perspire lasts 30 to 60 days.

Like I said slow and steady wins the race.

In the next blog entry I’ll detail 3 Tactics for Achieving Resolutions that I think can make the difference between success and failure.

 

 

 

Inspiration and Perspiration

Thomas Edison is quoted along the lines that achieving a goal is “One percent inspiration and 99 percent perspiration.”

The Changeology Step 3 of Perspire lasts at least 30 days. It’s followed by the Persevere and Persist steps which round out and end the 90-day action plan.

Two prior goals I’ve already achieved using the Changeology method.

One was to wear makeup every day to my job. The other was to wear jeans to my job only 2 days a week. In fact I rarely wear jeans at all to my job anymore. And I do apply makeup in the morning before I go there.

Controlling the environment as regards these two goals was simple:

Placing my makeup in a cosmetics case and keeping the case on the bathroom sink ledge for easy and quick access.

Storing the jeans in an out-of-the way rack. Placing the pants front-and-center hanging in my everyday closet.

While I buckle down in the Perspire step I’m going to write in here about other fitness and nutrition topics.

I want to write about these things to give readers hope.

There’s a lot of confusing, conflicting, and downright contentious information about health that is passed off as the only right approach to living your life.

Remember: my claim to fame is that I wrote a book titled Left of the Dial. I see things differently and think differently from most people.

What I know to be true is that a dose of common sense is required when tackling problems that seem insurmountable.

Isn’t a 90-day action plan a short time frame in which to accomplish a goal that has the potential to become permanent for the rest of your life?

In a coming blog entry I’m going to focus on how I lost 20 pounds as a young woman and kept most of that weight off.

In fact I weigh the same at 53 as I did at 40. This indicates I know something about which I speak.

You could get toned lifting all the dozens of diet books that are published each year.

My goal is this: to empower readers not only to dare to dream but to actually do what you dream of.

More on how I lost weight and kept it off in the coming blog entries.

Changeology: Step Three: Perspire

In the third Changeology step of Perspire you start to act on your goal or resolution.

Here you use techniques: rewarding, countering, controlling the environment, and helping relationships.

My goal was to go to the gym 2x per week and eat salads 3x per week at my job. This week I was only at my job two days and I did have salads for lunch on those days.

Last week I trained at the gym twice. This week I’m going to the gym 2x as well.

Along the way you’re supposed to reward yourself for achieving your sub-goals leading to the destination goal.

Countering is engaging in the health opposite of the prior behavior. Controlling the environment is the way to reduce the temptation to revert back to your old habit(s).

Helping relationships are the bonds you have with your change support team members while working on the 90-day action plan and beyond the 90 days.

Controlling the environment in terms of bringing food to my job is as simply as placing the insulated tote bag where I can see it in the morning. For quick access to it to store the items in and then dash out the door.

A member of my change team is a personal trainer.

From reading this you can see how the 5 steps of the Changeology action plan play out in detail.

I have a friend whose goal is “to be healthier.” That raised a red flag with me.

Your goal has to be S.M.A.R.T. How exactly are you going to execute your plan if you only have a vague notion of what you want to do that isn’t supported by specific measurable achievable relevant and time-sensitive sub-goals?

Trust me when I tell readers that the Changeology 5-step action plan has a greater probability of working than simply wanting “to lose weight” or “to be healthier.”

I’ve already achieved 2 other goals using this method. And I haven’t reverted back to the old behavior since achieving these goals.

You can do it. I cheer you on in any goal or resolution you have in the New Year.

Changeology: Step Two: Prep

In Step Two: Prep you write down your S.M.A.R.T. goal that is Specific Measurable Attainable Relevant and Time-Specific.

Using my resolution as an example:

Specific:

To gain back the energy to cook my own dinners 4 times per week. To continue to exercise at the gym through the spring.

Measurable:

Lift weights 2 times per week. Pound the treadmill once per week.

Buy food online. Bring food in Rachel Ray insulated tote to make lunch at my job. Have salads 3 times per week for lunch. Eat only organic chicken. Bring fruit and yogurt to job to have as a snack.

Attainable:  This is realistic as I’m not seeking to lose 50 pounds in one month or do some other extreme thing.

Relevant: The goal is one I set. It wasn’t a resolution that another person imposed on me or wanted me to achieve.

Time-Specific: The Changeology method has a 90-day time frame for completion.

The other prime objective in Step Two: Prep is to ask people to be members of your change support team.

This week I’m going to enlist a fitness professional.

Coming up next week I’ll report on Step Three: Perspire.