The New Year is almost here. As a part-time fitness instructor, every year I observe people who start attending my classes regularly in January and then disappear by February. I often wonder: Why do these individuals give up so quickly? I believe one reason they give up is because most have made resolutions that are not well thought out. Especially that age old resolution: I'm going to lose weight. While I don't make resolutions, I do refresh my life goals each year.
Life goals should be consistent with your personal brand. What three words represent who you are or who you want to be? How will you get there? Who do you need in your life to help you get there? These are just a few of the questions to ask your self. It's never too early or late to start thinking about your goals. A fit body is just one part of the equation.
I typically set no more than three major life goals each year. There is no real magic in the number but research indicates that trying to focus on more than three goals decreases your chance for success. Each goal I set affects one broad area of my life. This year, I have set specific, measurable goals in these broad areas: faith, fitness and career. You most likely already know what you want to improve or change, just make sure your goals are SMART: Specific, Measurable, Attainable, Realistic and Timebound. Instead of saying: I will lose weight this year. Why not say: I will lose 10 pounds by February 28 by exercising five times per week. When stated and written that way, the goal passes the SMART test.
Whether it’s your health or career, here a few things you can do now to set you on a path to acheive your goals for 2011:
#1 – Volunteer for a cause that matters to you.
During the holidays, we focus on helping the homeless, hungry, needy, etc. But remember these conditions exist year round. Whether you are out of work or even if you work fulltime, it is refreshing to help others. Not just people you know, but strangers too. Do it without expecting anything in return. From serving as tutor, to serving in a soup kitchen the opportunities are endless to give of your time and talents everyday, not just during the holidays. Its good to see the faces of those you help. You might even conduct a random act of kindness anonymously. Pay for the order of the person behind you in the drive-thru line. Even if it's a minivan filled with a large family! Take your mind off yourself for a while and watch what happens.
#2 – Become wiser about social media.
Many of us have Facebook, Twitter and LinkedIn accounts. Some of us even blog. Each of these tools can and should be used in different yet complimentary ways. Ask yourself how you will use social media more effectively and strategically this year. Whether its for your business or your personal brand, what does your digital footprint say about you? How much time per week are you spending using social media and for what purpose? Social media should never replace face to face conversations and connecting with human beings. Are you spending too much time with these tools and not enough time with family, friends and networking? Use Hootsuite or Tweetdeck to manage multiple accounts. You'll be pleased when you spend less time texting, tweeting or stalking Facebook and more time talking to people in your life. Use social media to educate, inform to build community and learn. Just remember, that meaningful,lasting relationships are built in person.
#3 – Avoid toxic people.
Be deliberate in avoiding surrounding yourself with people who gossip, complain and constantly criticize others. While economic times have been difficult for many, change your focus by counting the blessings you have that money can't buy. I am disturbed by people have no depth to their conversation unless they are criticizing others or discouraging possibility thinking. These people cause a drag on my spirit. Seek to avoid these conversations and those who initiate them. I will always try to encourage whenever possible, but I will choose to deflect conversations when people become critical or gossip about others. No one wins in those conversations and its just wrong. I want to surround myself with nutritious people. Yum! Be green and growing, not ripe and rotting. Yuck!
#4-Dig deeper spiritually.
If you already have a strong faith, go deeper. As a Christian, I find wisdom in reading the Bible each day and peace in praying for others. If you go to church, try practicing some of the principles and concepts discussed by your pastor, preacher or spiritual leader. I find this especially important at work or while you are searching for work. This may be very basic things like: kindness, integrity, honesty, encouragement, forgiveness, etc. Go to a place where you can share in healthy fellowship with others and grow spiritually. Don't focus on a religion, focus on your relationship with God.
#5-Move your body--intentionally and regularly.
We all know we need to exercise for good health. There are many resources on the internet and in our local communities to help. I could offer specific tips here but you know what the basics are: eat less, exercise more. Not always easy but who said…uh…just do it? If you have been sedentary don't start working out like a crazy person on January 1. Start strong and finish the year strong. Be consistent (4-5 times per week). Set a goal to run a 5K, 10K, half-marathon or marathon by a certain date. You don't need to buy elaborate fitness equipment or cut out all carbs. Just be consistent. I'm finally learning that rest and finding simple joy in life is important too. Build in time to renew and relax as well.
You can do any of these things this week, why wait for the New Year? Try writing out three goals right now so you can be fit in body, career and spirit! Because I know you can! I'd love you to leave your comments below. Warm wishes for an outstanding 2011!
Wednesday, December 15, 2010
Wednesday, November 17, 2010
From College to a Career
There are many reality checkpoints that students, parents and professors miss during each year of a student's journey from college to a career.
Abraham Lincoln said, the best thing about the future is that it comes one day at a time. Yet as each year of life progresses those days seem to come more quickly. Most career services professionals suggest a few things that college students, parents and anyone advising them should spend time doing each year of college to prepare for the future:
FRESHMAN: Explore careers and discover your strengths. Even if you have decided on a career, take personality, skill and interest assessments that your university or college offers. This may include: Myers-Briggs, Strengthsquest or FOCUS, to name a few. This will help you better understand what strengths you possess early in life.
Besides getting good grades, involvement on campus or in your community is important. Students should meet new people and participate in student government, clubs, non-profit events, academic organizations or a sorority/fraternity. The self awareness and leadership skills gained from thesse activities may help decide or confirm a career choice. These activities also give you confidence to interact with new people and are valuable in establishing contacts for later on in life.
SOPHOMORE: A good grade point average is important but find time to get practical experience to build your resume. Internships, externships, leadership in campus clubs/organizations, mission work, community service or part-time jobs matter. Gain transferable skills that are valuable in any profession such as public speaking, writing, analyzing, planning and organizing. Now is a good time to evaluate your social media footprint on Facebook, LinkedIn and Twitter. What themes and messages are you putting out there?
Get to know the career service professionals on your campus. I have to admit, the quality of career services professionals varies widely across university campuses. Be sure to notice if your campus career service office does the following: 1)Participates in national organizations and conferences to stay abreast of the latest employment and recruitment trends (i.e. NACE, SHRM, etc.), 2) Has active local/national contact with recruiters (beyond campus visits), 3)Offers relevant life/work preparation events and, 4)Provides up-to-date interview coaching and resume services based on what employers want. Set-up informational interviews or shadow people to find out what they do, even if its a profession you think you know, such as: accounting, law, marketing, banking, medicine or education. The actual work may differ from what you've read and can vary by industry or specialty. It is no longer enough to be a student with a 4.0 grade point average but zero campus/community involvement and no real life experience or activities.
JUNIOR: Network with family, friends, professors. If someone asks you to email your resume to them...do it! Even if there are no openings, they may pass it along to a colleague or someone who will consider you for future openings. Enhance your interpersonal communication skills by texting less and talking to people more. Recruiters continue to tell me about students who fail to articulate effectively the skills they offer, how they can help an employer solve a probelm or are just socially awkward and unable to verbally describe transferable skills during an interview. Practice interviewing with a career services professional.
SENIOR: Continue to cast a wider net(work). Yes, you do have one. Remember those informational interviews you conducted? part-time job you had? community service or friends of your parents? Let them know you are graduating,tell them what you are looking for, email your resume. Re-evaluate your social media footprint. Facebook, Twitter, LinkedIn; use them wisely and review what you say or have said thinking about the impression it makes on someone who does not know you.70% of recruiters will Google your name, what will they find?
Avoid relying solely on online job boards. Use a variety of resources and do not just wait for someone to contact you. Talk to people. Ask questions about what they do and how they got there. Networking remains the most effective way to find a job. Schedule lunches. Ask professionals in your network if you can send them your awesome resume. Identify companies that you are interested in and ask people in your network for the name of someone who works there. Send a resume and letter of inquiry to that specific individual(not Human Resources). And don't forget to thank everyone and anyone who helps you along the way. Verbally and in writing.
No matter who you are, if you are conducting a job search in today's economy it's necessary to: Be flexible. The more limitations(location, salary, etc.)you place on your job search, the less options you have. Talk to people, ask intelligent questions and be willing to try or learn new things. Be faithful. Don't give up too soon, don't get negative or blame the economy. if you are curious about the status of a job or need someone's help--contact them. Follow-up on every lead or inquiry and stay consistent. Searching for a job is your job.
Today's reality is that the entire approach to gain professional employment has changed. I'm convinced most universities and colleges (and even parents) are doing a huge dis-service to hundreds of thousands of students by not having early, often and practical career conversations. Resumes, interviews, salary levels and recruiting tactics have changed dramatically over the past few years, yet many in academia(and even some parents)continue to advise students to use highly traditional, outdated approaches when creating resumes and searching for employment.
We are experiencing a highly unique, still recovering economy, and it requires us to re-think our approach to career planning and finding employment. Parents, professors and career services professionals must find ways to have fresh, frequent and relevant discussions about the future long before the Senior year of college. If that doesn't happen, I'm here to help. Oh yeah, I work in Career Services NOT the "placement office." Don't call us the placement office. That's so 1970.
If you are a student and you choose to do none of the aforementioned before your senior year of college. I'll still try to help. It's my calling. It's my passion. What's yours?
Abraham Lincoln said, the best thing about the future is that it comes one day at a time. Yet as each year of life progresses those days seem to come more quickly. Most career services professionals suggest a few things that college students, parents and anyone advising them should spend time doing each year of college to prepare for the future:
FRESHMAN: Explore careers and discover your strengths. Even if you have decided on a career, take personality, skill and interest assessments that your university or college offers. This may include: Myers-Briggs, Strengthsquest or FOCUS, to name a few. This will help you better understand what strengths you possess early in life.
Besides getting good grades, involvement on campus or in your community is important. Students should meet new people and participate in student government, clubs, non-profit events, academic organizations or a sorority/fraternity. The self awareness and leadership skills gained from thesse activities may help decide or confirm a career choice. These activities also give you confidence to interact with new people and are valuable in establishing contacts for later on in life.
SOPHOMORE: A good grade point average is important but find time to get practical experience to build your resume. Internships, externships, leadership in campus clubs/organizations, mission work, community service or part-time jobs matter. Gain transferable skills that are valuable in any profession such as public speaking, writing, analyzing, planning and organizing. Now is a good time to evaluate your social media footprint on Facebook, LinkedIn and Twitter. What themes and messages are you putting out there?
Get to know the career service professionals on your campus. I have to admit, the quality of career services professionals varies widely across university campuses. Be sure to notice if your campus career service office does the following: 1)Participates in national organizations and conferences to stay abreast of the latest employment and recruitment trends (i.e. NACE, SHRM, etc.), 2) Has active local/national contact with recruiters (beyond campus visits), 3)Offers relevant life/work preparation events and, 4)Provides up-to-date interview coaching and resume services based on what employers want. Set-up informational interviews or shadow people to find out what they do, even if its a profession you think you know, such as: accounting, law, marketing, banking, medicine or education. The actual work may differ from what you've read and can vary by industry or specialty. It is no longer enough to be a student with a 4.0 grade point average but zero campus/community involvement and no real life experience or activities.
JUNIOR: Network with family, friends, professors. If someone asks you to email your resume to them...do it! Even if there are no openings, they may pass it along to a colleague or someone who will consider you for future openings. Enhance your interpersonal communication skills by texting less and talking to people more. Recruiters continue to tell me about students who fail to articulate effectively the skills they offer, how they can help an employer solve a probelm or are just socially awkward and unable to verbally describe transferable skills during an interview. Practice interviewing with a career services professional.
SENIOR: Continue to cast a wider net(work). Yes, you do have one. Remember those informational interviews you conducted? part-time job you had? community service or friends of your parents? Let them know you are graduating,tell them what you are looking for, email your resume. Re-evaluate your social media footprint. Facebook, Twitter, LinkedIn; use them wisely and review what you say or have said thinking about the impression it makes on someone who does not know you.70% of recruiters will Google your name, what will they find?
Avoid relying solely on online job boards. Use a variety of resources and do not just wait for someone to contact you. Talk to people. Ask questions about what they do and how they got there. Networking remains the most effective way to find a job. Schedule lunches. Ask professionals in your network if you can send them your awesome resume. Identify companies that you are interested in and ask people in your network for the name of someone who works there. Send a resume and letter of inquiry to that specific individual(not Human Resources). And don't forget to thank everyone and anyone who helps you along the way. Verbally and in writing.
No matter who you are, if you are conducting a job search in today's economy it's necessary to: Be flexible. The more limitations(location, salary, etc.)you place on your job search, the less options you have. Talk to people, ask intelligent questions and be willing to try or learn new things. Be faithful. Don't give up too soon, don't get negative or blame the economy. if you are curious about the status of a job or need someone's help--contact them. Follow-up on every lead or inquiry and stay consistent. Searching for a job is your job.
Today's reality is that the entire approach to gain professional employment has changed. I'm convinced most universities and colleges (and even parents) are doing a huge dis-service to hundreds of thousands of students by not having early, often and practical career conversations. Resumes, interviews, salary levels and recruiting tactics have changed dramatically over the past few years, yet many in academia(and even some parents)continue to advise students to use highly traditional, outdated approaches when creating resumes and searching for employment.
We are experiencing a highly unique, still recovering economy, and it requires us to re-think our approach to career planning and finding employment. Parents, professors and career services professionals must find ways to have fresh, frequent and relevant discussions about the future long before the Senior year of college. If that doesn't happen, I'm here to help. Oh yeah, I work in Career Services NOT the "placement office." Don't call us the placement office. That's so 1970.
If you are a student and you choose to do none of the aforementioned before your senior year of college. I'll still try to help. It's my calling. It's my passion. What's yours?
Friday, September 17, 2010
What are you afraid of?
About a month ago, while at home alone I encountered a gecko, lizard, salamander...whatever. All I know is that it was greenish and slithered.
While sitting in the family room in front of the television, I noticed movement out of the corner of my eye. You know the feeling when you think you just saw something move but you're not sure? Anyway, I looked away then returned my glance to see a greenish, 4-6 inch long lizard-like creature perched atop a picture frame. Being a city girl, I don't take kindly to God's creatures coming indoors. My rule is: I don't mess with them and they won't mess with me.
As a person who typically springs into action during a crisis, I decided to take on this creature with a broom and a can of Raid Wasp and Hornet Spray...don't laugh, more on that later. With my tools of combat, I slowly moved toward the creature perched atop the picture frame. I was already convinced the gecko was contemplating how to attack me while I was sleeping. I proceeded to spray the creature with a long full stream of Raid and swat at it with the broom. This caused several framed prints to fall from the wall with the glass shattering as they crashed on the table directly beneath them.
Now here's what you should know. Raid is like an energy drink to a gecko-lizard! Filled with the chemical, this creature moved up and down the wall at a more random and even quicker pace! This thing goes wild scurrying behind a sofa and then under the coffee table. In a perfectly timed response to its dance, I began to swat frantically at where ever I thought this thing might consider going. In my blind fear, I knocked over a lamp, a vase on the table, rolled up the area rug stomped on it and pulled furniture away from every wall. After a few minutes of still not finding the gecko, I stood in the middle of the room in stunned silence observing my quickly created disaster. Streaks of Raid silently dripped down the walls and its quiet puddles bubbled on the end tables. One table was on its side and glass from the broken frames and the vase were scattered on a sofa and the carpet. The scent of Raid filled the air stinging my nostrils. Yes, my home now looked like the crime scene from a CSI-style television show. And still, I had not found the lizard.
All of this in response to a little creature who was most likely lost and as afraid of me as I was of it. Well the story could end here with me and the lizard finding a peaceful co-existence. But the next day, I had to leave for a business trip. I slept fine in my hotel room. However, while I was away I imagined the Geico gekco (you know the one from the commercials) being the d.j. at a lizard party in my home. Upon returning home, I could not sleep because I had never found the creature and continued to fear its attack as it lurked around my home.
This week the saga continued. After completing a Bible study with a few women from church, I was walking the last guest to the door and there on the front door was "the creature!" We both screamed like little school girls (her words) and once again I grabbed my broom in true Ninja warrior style. It scampered away into the darkness and my guest ran to her car. Days passed and I decided I simply needed to get over this, because it was surely gone for good.
A few days later, after returning home from a relaxing dinner, I felt compelled to write about this incident as it related to life's fears and learning to trust God to handle our battles. Like a well-scripted actor taking his cue on stage, guess who shows up? I opened the front door and this thing falls from atop the front door frame barely missing my head. I ran into the kitchen and in my final act of warrior bravery, it was me or him. I grabbed my trusty Ninja-broom-sword and ran to the front door. The lizard was still there. It slithered up and down the front door in confusion. Maybe after all these weeks, the Raid was finally working? I took the broom in both hands and drew it back to go in for the hit. With all my force, I slammed it against the front door (thankfully the glass panes did not break). I did not miss this time. The lizard fell to the floor, part of its tail breaking off and continuing to wriggle while the rest of the lizard body lay lifeless on the hardwood floor. Do I feel bad? Yes, a little, I never want to harm God's creatures, but I really have been terrified. Sometimes God just wants us to face our fears and take action. Someone once said to me,"If He brings you to it, He will bring you through it."
What are you afraid of? Are you swatting frantically at life with no real plan? Are you afraid to truly identify and confront your fear? Are you afraid to take action? Whether it's starting a new job, leaving a bad relationship, committing to a fitness program, moving to a new city or sharing your faith. You too can face your gecko(RIP). What are you afraid of? How will you confront it? 1 Corinthians 2:3 says, "I was with you in weakness and in fear and in much trembling." Whatever fear you face, remember: God is always with us. Thoughts? C'mon I need to hear from you...
While sitting in the family room in front of the television, I noticed movement out of the corner of my eye. You know the feeling when you think you just saw something move but you're not sure? Anyway, I looked away then returned my glance to see a greenish, 4-6 inch long lizard-like creature perched atop a picture frame. Being a city girl, I don't take kindly to God's creatures coming indoors. My rule is: I don't mess with them and they won't mess with me.
As a person who typically springs into action during a crisis, I decided to take on this creature with a broom and a can of Raid Wasp and Hornet Spray...don't laugh, more on that later. With my tools of combat, I slowly moved toward the creature perched atop the picture frame. I was already convinced the gecko was contemplating how to attack me while I was sleeping. I proceeded to spray the creature with a long full stream of Raid and swat at it with the broom. This caused several framed prints to fall from the wall with the glass shattering as they crashed on the table directly beneath them.
Now here's what you should know. Raid is like an energy drink to a gecko-lizard! Filled with the chemical, this creature moved up and down the wall at a more random and even quicker pace! This thing goes wild scurrying behind a sofa and then under the coffee table. In a perfectly timed response to its dance, I began to swat frantically at where ever I thought this thing might consider going. In my blind fear, I knocked over a lamp, a vase on the table, rolled up the area rug stomped on it and pulled furniture away from every wall. After a few minutes of still not finding the gecko, I stood in the middle of the room in stunned silence observing my quickly created disaster. Streaks of Raid silently dripped down the walls and its quiet puddles bubbled on the end tables. One table was on its side and glass from the broken frames and the vase were scattered on a sofa and the carpet. The scent of Raid filled the air stinging my nostrils. Yes, my home now looked like the crime scene from a CSI-style television show. And still, I had not found the lizard.
All of this in response to a little creature who was most likely lost and as afraid of me as I was of it. Well the story could end here with me and the lizard finding a peaceful co-existence. But the next day, I had to leave for a business trip. I slept fine in my hotel room. However, while I was away I imagined the Geico gekco (you know the one from the commercials) being the d.j. at a lizard party in my home. Upon returning home, I could not sleep because I had never found the creature and continued to fear its attack as it lurked around my home.
This week the saga continued. After completing a Bible study with a few women from church, I was walking the last guest to the door and there on the front door was "the creature!" We both screamed like little school girls (her words) and once again I grabbed my broom in true Ninja warrior style. It scampered away into the darkness and my guest ran to her car. Days passed and I decided I simply needed to get over this, because it was surely gone for good.
A few days later, after returning home from a relaxing dinner, I felt compelled to write about this incident as it related to life's fears and learning to trust God to handle our battles. Like a well-scripted actor taking his cue on stage, guess who shows up? I opened the front door and this thing falls from atop the front door frame barely missing my head. I ran into the kitchen and in my final act of warrior bravery, it was me or him. I grabbed my trusty Ninja-broom-sword and ran to the front door. The lizard was still there. It slithered up and down the front door in confusion. Maybe after all these weeks, the Raid was finally working? I took the broom in both hands and drew it back to go in for the hit. With all my force, I slammed it against the front door (thankfully the glass panes did not break). I did not miss this time. The lizard fell to the floor, part of its tail breaking off and continuing to wriggle while the rest of the lizard body lay lifeless on the hardwood floor. Do I feel bad? Yes, a little, I never want to harm God's creatures, but I really have been terrified. Sometimes God just wants us to face our fears and take action. Someone once said to me,"If He brings you to it, He will bring you through it."
What are you afraid of? Are you swatting frantically at life with no real plan? Are you afraid to truly identify and confront your fear? Are you afraid to take action? Whether it's starting a new job, leaving a bad relationship, committing to a fitness program, moving to a new city or sharing your faith. You too can face your gecko(RIP). What are you afraid of? How will you confront it? 1 Corinthians 2:3 says, "I was with you in weakness and in fear and in much trembling." Whatever fear you face, remember: God is always with us. Thoughts? C'mon I need to hear from you...
Saturday, August 28, 2010
It Matters: 3E Fitness
Today I was the featured guest on the Walk Right, Do Right blogtalk radio show. We discussed my fitness philosophy which is: eat right, exercise and encourage others.
1) Eat right for the rest of your life
This is not about making a temporary change just to lose weight, it is about smart choices daily and for the rest of your life. Be sure to start the day with breakfast. Good choices include: a bowl of oatmeal or a bananna with peanut butter or skim milk and a piece of raisin toast. If you choose a heavier breakfast, always watch your portion size and try to avoid a lot of processed food. Look to have more fruit, grains and foods in their natural state. In our busy lives it's easy to blame the lack of time on why we do not eat well. While there may be some truth that many of us don't have time to prepare fabulous home cooked meals, it's more important to remember that you can make wise food choices no matter where you are. Practically every fast food restaurant in America now has something on its menu that is considered healthy or low calorie. Try to eat 6 meals a day to keep your metablolism humming. Enjoy healthy snacks and avoid the super size mentality. You cannot simply eat what someone else eats and expect the same results. This is even more important for women. Ladies sorry, we just can eat like a man and they will typically lose weight faster! Just remember, fewer calories in and more movement out equals weight loss. Drink lots of water, it's good for the skin and helps provide the energy to accomplish #2.
2) Exercise consistently
Move intentionally and consistently at least 4-5 times per week. There are so may ways to incorporate exercise in your life. The truth is, to make a difference in your health and appearance, you must exercise regularly and with some intensity. Be sure to get both cardio and strength training workouts. Cardio simply means that you elevate your heart rate by doing things like walking briskly (unable to talk on the cell phone), running, riding a bicycle outdoors or taking a spinning class. Strength training involves using free weights, weight machines or resistance bands to build muscle. Muscle really does help burn fat but it's just one part of the equation. There so many exercise half truths and it's easy to fall into a quick fix trap. Everyone reacts to exercise differently. Find what is right and enjoyable for you by trying different activities. Then make it a lifestyle not just an occasional event.
3) Encourage others.
I have found that this principle works for many areas of life. When you do something for another person it may bring great joy to them but it has the same if not, greater effect on you too. A caring attitude creates energy and encourages good mental health too. Read Proverbs 17:22 and 1 Timothy 4:7-9. We all have so many gifts and talents that remain unused because we do not recognize or choose to give of ourselves to others without expecting anything in return. Consider what you can do for someone else. It may be as simple as making a phone call to a family member,turning in a work or school assignment early or as elaborate as becoming a community volunteer.
There are so many resources on the internet to help you along your fit lifestyle journey. Be sure to avoid quick fixes. You don't need to pay for elaborate equipment, you don't need to cut out all carbs. Ask questions of people who have credentials and know the principles of living a healthy lifestyle, then apply what you can. If you stay consistent with regular exercise and good eating habits you will see results. We are wonderfully and uniquely made. Before taking any fitness advice, be sure to check with your physician.
Now stop reading this, and get busy on your 3E plan: Eat right, exercise and encourage someone today! Share your comments below...
1) Eat right for the rest of your life
This is not about making a temporary change just to lose weight, it is about smart choices daily and for the rest of your life. Be sure to start the day with breakfast. Good choices include: a bowl of oatmeal or a bananna with peanut butter or skim milk and a piece of raisin toast. If you choose a heavier breakfast, always watch your portion size and try to avoid a lot of processed food. Look to have more fruit, grains and foods in their natural state. In our busy lives it's easy to blame the lack of time on why we do not eat well. While there may be some truth that many of us don't have time to prepare fabulous home cooked meals, it's more important to remember that you can make wise food choices no matter where you are. Practically every fast food restaurant in America now has something on its menu that is considered healthy or low calorie. Try to eat 6 meals a day to keep your metablolism humming. Enjoy healthy snacks and avoid the super size mentality. You cannot simply eat what someone else eats and expect the same results. This is even more important for women. Ladies sorry, we just can eat like a man and they will typically lose weight faster! Just remember, fewer calories in and more movement out equals weight loss. Drink lots of water, it's good for the skin and helps provide the energy to accomplish #2.
2) Exercise consistently
Move intentionally and consistently at least 4-5 times per week. There are so may ways to incorporate exercise in your life. The truth is, to make a difference in your health and appearance, you must exercise regularly and with some intensity. Be sure to get both cardio and strength training workouts. Cardio simply means that you elevate your heart rate by doing things like walking briskly (unable to talk on the cell phone), running, riding a bicycle outdoors or taking a spinning class. Strength training involves using free weights, weight machines or resistance bands to build muscle. Muscle really does help burn fat but it's just one part of the equation. There so many exercise half truths and it's easy to fall into a quick fix trap. Everyone reacts to exercise differently. Find what is right and enjoyable for you by trying different activities. Then make it a lifestyle not just an occasional event.
3) Encourage others.
I have found that this principle works for many areas of life. When you do something for another person it may bring great joy to them but it has the same if not, greater effect on you too. A caring attitude creates energy and encourages good mental health too. Read Proverbs 17:22 and 1 Timothy 4:7-9. We all have so many gifts and talents that remain unused because we do not recognize or choose to give of ourselves to others without expecting anything in return. Consider what you can do for someone else. It may be as simple as making a phone call to a family member,turning in a work or school assignment early or as elaborate as becoming a community volunteer.
There are so many resources on the internet to help you along your fit lifestyle journey. Be sure to avoid quick fixes. You don't need to pay for elaborate equipment, you don't need to cut out all carbs. Ask questions of people who have credentials and know the principles of living a healthy lifestyle, then apply what you can. If you stay consistent with regular exercise and good eating habits you will see results. We are wonderfully and uniquely made. Before taking any fitness advice, be sure to check with your physician.
Now stop reading this, and get busy on your 3E plan: Eat right, exercise and encourage someone today! Share your comments below...
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