What have you done today to make you feel proud?
As I hopped on the treadmill to pound out a few "required" miles for my upcoming 1/2 marathon training program, the above lyrics (from the inspiring song "Proud" by Heather Small) popped onto my iPod. Between the strength in her voice and the challenge of the workout I was doing, it really hit home: what do we do, each and every day, to find pride in our accomplishments? How do you find your bene-fit?
So many of those new to exercise become unmotivated when large-scale results don't happen quickly enough - for example, when they can't lose 10 pounds in a week even though they've worked out each day, or when they are still struggling to run a full mile after building up a base for nearly a month. The problem, of course, isn't the lack of trying - it might just be the lack of pride.
Those of us who grew up in more traditional households may subconsciously regard pride as a sin - a sign of vanity or preoccupation with oneself. However, pride in your accomplishments - real, valid efforts - is quite the opposite. People are drawn to self-confidence and autonomy that comes without arrogance or attitude. Realizing your worth and articulating the bene-fits of your healthy lifestyle choices should bring you joy.
I once trained for - and finished! - a marathon. I trained hard for 20 weeks, running through rain and pushing past my comfort zone, and when I finished I felt a sense of pride that I thought would never be matched. How could anything else compare to the feeling of overcoming a huge obstacle like running 26.2 miles?
A year later, my Mom expressed interest in running her first 5K (3.1 mile) race. I assured her I would train her up for the distance and run it alongside her. Lo and behold, we finished the race side-by-side in under 45 minutes - our original goal time! The pride I felt for her - knowing she had worked so hard and come so far - was greater than any of my own accomplishments, marathon included. Feeling as though I was a partner in her success was more important to me than any 20-mile run or early-morning bicycle ride.
As a bene-fit trainer, I am lucky enough to experience these incredible moments on a regular basis. However, too often I find that my own enthusiasm for my clients' successes - from completing their first unassisted pull-up to finally being able to balance in the boat pose without tipping over - exceeds their own. Many folks are remiss to celebrate the fruits of their labor and actually express pride in their growth.
Today I ask you to think about the little things that make your heart proud. Whether honoring yourself or a loved one, sometimes offering praise in someone's accomplishments - the smaller the better, as those are the ones that seem to go overlooked most often - is a surefire way to keep them on track toward reaching their larger goals. Compliment a coworker's healthy lunch, tell your son or daughter you're inspired by their sports participation, or look in the mirror and find a muscle you've recently worked to develop and thank your body for putting it there. Find the bene-fit of pride and share it with others this week!
August 10, 2010
August 2, 2010
A Real Fountain of Youth
At some point in time, everyone in this country has wondered about our health care system and how exactly a nation like ours has so consistently failed to provide adequate health care for all - heck, even most - of its citizens. Allow me to pause here - this is not a political rant. This is a story about the power of prevention.
At bene-fit, we believe that wellness is more than a diet, a training program, or a stress-relief class. Wellness is is a lifestyle; something to be learned, developed, and maintained throughout the entire life span.
Last night my partner and I visited his grandfather. He is months away from turning 87, looks about 67 (minus the tufted white hair!) and likely is in the health condition of a man ten to twenty years his junior. After marveling at his fitness throughout our visit, I broke down and asked him his secrets. He smiled wisely and offered up the following tips, based solely on how he has lived his life.
"I'm Indian," he explained, "and I didn't wear shoes until I was 12 years old." He swears this was how he avoided corns, bunions, and the other foot problems that plague even younger folks who are tempted by too-tight, stylish shoes. "We didn't have much money, so we ate a mostly vegetarian diet," noting that meat was a special-occasion food to be enjoyed in small, reasonable portions (and shared among 12 brothers and sisters - talk about automatic portion control!).
"Every night that I can remember, I sleep for seven hours," adding with a wink that there were, of course, nights he couldn't remember, but they were few and far between. "I keep the mind busy," describing his younger days as a missionary and student of several languages, as well as his current life of writing his memoirs, learning the keyboard, tending his garden, and singing in the church choir.
And as for that garden? "Talk about organic," he exclaimed, "I've got the healthiest produce you can get outside of a legitimate farm!" We walked off with a bag of his home-grown bounty ourselves - "giving good food away feels just as good as growing it," he promised.
One of the greatest tragedies of his older years was losing his wife of over 50 years just over a year ago. "I don't give up," he said with a sigh, "I just use the time I have to remember her best." A profoundly simple lesson on managing grief from a man who memorizes his favorite quotes from his favorite books and movies (his recent pick was a line from Elizabeth Taylor in The Deadliest Season) to recite when he feels down.
Lest we miss out on one of the strongest bene-fit beliefs, Grandpa is a strong proponent of exercise. Every other day, he walks 3 miles assisted with walking sticks, and on the other days, he attends his local community center to do a moderate strength-training circuit - "the rotation," as he calls it - along with a shorter walk of 1-2 miles. "This keeps me robust," he offers, "and helps keep the belly down," he says with a laugh.
As for diet, besides growing much of his own food, he drinks red wine in moderation ("everything in moderation," he chuckled, "even moderation!") but eschews beer and hard liquor. He enjoys spicy foods to boost his metabolism, but abides mainly by an alkaline/acid balanced diet to "keep the gastritis down."
Add to all this a lifetime of international travel, a steady marriage and family life with three kids, a strong faith and a positive outlook and I left our visit believing that I'd seen the fountain of youth - and it was 87 years old. I hope you are as inspired as I was to maintain - or begin, it's never too late! - a lifetime of truly healthy habits. Now that's finding your bene-fit!
At bene-fit, we believe that wellness is more than a diet, a training program, or a stress-relief class. Wellness is is a lifestyle; something to be learned, developed, and maintained throughout the entire life span.
Last night my partner and I visited his grandfather. He is months away from turning 87, looks about 67 (minus the tufted white hair!) and likely is in the health condition of a man ten to twenty years his junior. After marveling at his fitness throughout our visit, I broke down and asked him his secrets. He smiled wisely and offered up the following tips, based solely on how he has lived his life.
"I'm Indian," he explained, "and I didn't wear shoes until I was 12 years old." He swears this was how he avoided corns, bunions, and the other foot problems that plague even younger folks who are tempted by too-tight, stylish shoes. "We didn't have much money, so we ate a mostly vegetarian diet," noting that meat was a special-occasion food to be enjoyed in small, reasonable portions (and shared among 12 brothers and sisters - talk about automatic portion control!).
"Every night that I can remember, I sleep for seven hours," adding with a wink that there were, of course, nights he couldn't remember, but they were few and far between. "I keep the mind busy," describing his younger days as a missionary and student of several languages, as well as his current life of writing his memoirs, learning the keyboard, tending his garden, and singing in the church choir.
And as for that garden? "Talk about organic," he exclaimed, "I've got the healthiest produce you can get outside of a legitimate farm!" We walked off with a bag of his home-grown bounty ourselves - "giving good food away feels just as good as growing it," he promised.
One of the greatest tragedies of his older years was losing his wife of over 50 years just over a year ago. "I don't give up," he said with a sigh, "I just use the time I have to remember her best." A profoundly simple lesson on managing grief from a man who memorizes his favorite quotes from his favorite books and movies (his recent pick was a line from Elizabeth Taylor in The Deadliest Season) to recite when he feels down.
Lest we miss out on one of the strongest bene-fit beliefs, Grandpa is a strong proponent of exercise. Every other day, he walks 3 miles assisted with walking sticks, and on the other days, he attends his local community center to do a moderate strength-training circuit - "the rotation," as he calls it - along with a shorter walk of 1-2 miles. "This keeps me robust," he offers, "and helps keep the belly down," he says with a laugh.
As for diet, besides growing much of his own food, he drinks red wine in moderation ("everything in moderation," he chuckled, "even moderation!") but eschews beer and hard liquor. He enjoys spicy foods to boost his metabolism, but abides mainly by an alkaline/acid balanced diet to "keep the gastritis down."
Add to all this a lifetime of international travel, a steady marriage and family life with three kids, a strong faith and a positive outlook and I left our visit believing that I'd seen the fountain of youth - and it was 87 years old. I hope you are as inspired as I was to maintain - or begin, it's never too late! - a lifetime of truly healthy habits. Now that's finding your bene-fit!
July 26, 2010
The ABCs of Summer Success: Part Three
How quickly time flies when your weeks are packed with to-do lists, planning schedules, and of course, enjoying those late summer evenings! Our three-week series comes to an end today with Part Three of bene-fit's tips for your healthiest and most active summer ever.
The calendar tells us that summer begins with Memorial Day and ends with Labor Day - so use these last few tips to help "fill the gap" until September and get the most out of each and every sunny day.
Racing
Are you already a runner, cyclist, swimmer, rower, or other sportsperson? Why not test your skills in a friendly, competitive environment against a group of peers? Summer is a great time to train for an endurance event or short race and enjoy the challenge of trying your hardest - and maybe even reaching a new personal record or goal. For some endurance events in the Southern California area, check out Raceplace Online.
Swimming
Remember what it felt like to be a kid and spend all day splashing around in the pool? Why not revisit those fun-loving days with a splash around your local pool? You can swim laps, kickboard, play water volleyball, take an Aqua Fitness class, or jog through the shallow end for an effective, cool, sun-filled workout that won't even leave you feeling sweaty. No pool? Visit a nearby lake, river, or beach and enjoy the natural scenery while you get active.
Tanning
Please note: bene-fit would never advocate getting in one of those death-beds and using an indoor lamp to tan your skin! On the other hand, summer just doesn't feel like summer without a robust, healthy, sunless glow. New to the fake bake? Try a light bronzer lotion or shimmer powder for your face. Ready to take the plunge? Invest in an organic self-tanning solution to upgrade your look from fair to fabulous.
Underwear
Let's be honest - in the fun and sun of summer's spell, you may have neglected some of your most valuable parts - and the results might not be so sunny! Now is a great time to go through your "unmentionables" and make sure you have 100% cotton undergarments to wear when the summer heat and humidity make down-there diseases (like yeast infections) a very real possibility. Need some wicking undies for active sports? Find his and hers here.
Voice
We all have one - the inner voice that talks to us when we look in the mirror, when we get scared, or when we're bursting with pride over a recent accomplishment. Take some time to actually sit down and listen to that voice - making sure to note whether it tends to be positive or negative most of the time - and figure out how that little voice connects to the innermost yearnings in your heart and mind. Meditation is a great way to spend some focused time listening to yourself and interpreting the messages you send yourself each day.
Water
Dehydration is one of the most common detriments to summer activities - too little water, and we can become unfocused, confused, and sick. On the other side of the spectrum is hyponatremia, the consequence of drinking too much water without enough sodium intake to manage the hydration. Not sure how much water you need every day? Check out this handy hydration calculator to find out how much H2O you really need.
Xenomania
Ok, so maybe we don't want to make you a legitimate "xenomaniac" (someone who has an inordinate attachment to foreign customs, institutions, or manners) - but bene-fit believes that there is a great deal to be learned from the cultures of other countries - particularly about health. For example, did you know that Guatemalans boil and drink tea made from oregano to combat asthma without drugs or inhalers? Ask friends and family for their "home remedies" and broaden your understanding of how to be holistically healthy.
Yogurt
If you haven't tuned in to 0% Greek yogurt, you are missing out on one of the lowest-sugar, highest-protein snacks you can possibly sneak into a lunchbox! For an extra-special and icy-cool summer treat (enjoy sparingly!), get the protein and probiotic bene-fits with a bit more sweetness with frozen Greek yogurt.
Zumba
Haven't checked out the latest dance craze sweeping gyms across America? Check your local fitness center to see if they offer this high-energy, all-ages dance class that promises to help you "ditch the workout, join the party!" No Zumba in your area? Try an at-home version with a Zumba DVD!
Thanks for following bene-fit through the "ABCs" of your summer success - check back with us next Monday for more great health, fitness, diet, and wellness tips!
The calendar tells us that summer begins with Memorial Day and ends with Labor Day - so use these last few tips to help "fill the gap" until September and get the most out of each and every sunny day.
Racing
Are you already a runner, cyclist, swimmer, rower, or other sportsperson? Why not test your skills in a friendly, competitive environment against a group of peers? Summer is a great time to train for an endurance event or short race and enjoy the challenge of trying your hardest - and maybe even reaching a new personal record or goal. For some endurance events in the Southern California area, check out Raceplace Online.
Swimming
Remember what it felt like to be a kid and spend all day splashing around in the pool? Why not revisit those fun-loving days with a splash around your local pool? You can swim laps, kickboard, play water volleyball, take an Aqua Fitness class, or jog through the shallow end for an effective, cool, sun-filled workout that won't even leave you feeling sweaty. No pool? Visit a nearby lake, river, or beach and enjoy the natural scenery while you get active.
Tanning
Please note: bene-fit would never advocate getting in one of those death-beds and using an indoor lamp to tan your skin! On the other hand, summer just doesn't feel like summer without a robust, healthy, sunless glow. New to the fake bake? Try a light bronzer lotion or shimmer powder for your face. Ready to take the plunge? Invest in an organic self-tanning solution to upgrade your look from fair to fabulous.
Underwear
Let's be honest - in the fun and sun of summer's spell, you may have neglected some of your most valuable parts - and the results might not be so sunny! Now is a great time to go through your "unmentionables" and make sure you have 100% cotton undergarments to wear when the summer heat and humidity make down-there diseases (like yeast infections) a very real possibility. Need some wicking undies for active sports? Find his and hers here.
Voice
We all have one - the inner voice that talks to us when we look in the mirror, when we get scared, or when we're bursting with pride over a recent accomplishment. Take some time to actually sit down and listen to that voice - making sure to note whether it tends to be positive or negative most of the time - and figure out how that little voice connects to the innermost yearnings in your heart and mind. Meditation is a great way to spend some focused time listening to yourself and interpreting the messages you send yourself each day.
Water
Dehydration is one of the most common detriments to summer activities - too little water, and we can become unfocused, confused, and sick. On the other side of the spectrum is hyponatremia, the consequence of drinking too much water without enough sodium intake to manage the hydration. Not sure how much water you need every day? Check out this handy hydration calculator to find out how much H2O you really need.
Xenomania
Ok, so maybe we don't want to make you a legitimate "xenomaniac" (someone who has an inordinate attachment to foreign customs, institutions, or manners) - but bene-fit believes that there is a great deal to be learned from the cultures of other countries - particularly about health. For example, did you know that Guatemalans boil and drink tea made from oregano to combat asthma without drugs or inhalers? Ask friends and family for their "home remedies" and broaden your understanding of how to be holistically healthy.
Yogurt
If you haven't tuned in to 0% Greek yogurt, you are missing out on one of the lowest-sugar, highest-protein snacks you can possibly sneak into a lunchbox! For an extra-special and icy-cool summer treat (enjoy sparingly!), get the protein and probiotic bene-fits with a bit more sweetness with frozen Greek yogurt.
Zumba
Haven't checked out the latest dance craze sweeping gyms across America? Check your local fitness center to see if they offer this high-energy, all-ages dance class that promises to help you "ditch the workout, join the party!" No Zumba in your area? Try an at-home version with a Zumba DVD!
Thanks for following bene-fit through the "ABCs" of your summer success - check back with us next Monday for more great health, fitness, diet, and wellness tips!
July 19, 2010
The ABCs of Summer Success: Part Two
Sometimes the hardest thing to do is finish a task you've begun - which is why we're determined to do it with Part Two of our summer success series! bene-fit wants you to have the healthiest summer ever and we're here to inspire you to action.
After the energizing promise of spring and before the changing air of fall, summer is the perfect time to keep up with your health and fitness goals and perhaps even set some new ones. Need help? Without further ado, bene-fit gives you J-Q:
Jumping
Think we're joking? Plyometrics (movements where muscles are expanded and contracted in quick sequences, such as jumping) are an incredible way to burn calories and boost performance, especially if you've hit a plateau in conditioning or weight loss. Check out these animated ideas for "plyo" workouts you can try!
Karaoke
Yep, it's come to this. bene-fit is actually advising you to stand up in front of a bunch of strangers and belt your lungs out to your favorite song. Why? Well, would you believe that singing (even in your car alone) reduces stress and boosts the immune system, particularly for older adults? If you just can't rally the wherewithal to sing out loud in front of others, try dancing (alone or out with a group), yodeling, or even gardening - all are leisure activities that are proven to reduce stress and increase feelings of happiness.
Laughing
Speaking of singing and dancing, there's another easy activity to boost your health this summer - and it starts with a ha-ha-ha! There's a reason they say laughter is the best medicine - happy people are better employees (and employers) and live longer lives. People who use humor throughout their lives develop stronger coping mechanisms and report higher life satisfaction. Need a daily boost? Get a joke delivered straight to your inbox each morning and start off with a giggle!
Moderation
Grandma knows best on this age-old adage: everything in moderation (even moderation!). Dieters who have small portions of full-fat or full-sugar foods are more likely to lose weight than those who rely on low-fat or sugar-free alternatives. Here at bene-fit, we don't advocate deprivation - only moderation, the safe and balanced way to change unhealthy habits into a seamlessly positive and fulfilling lifestyle. And let's be serious - when's the last time you felt absolutely wonderful after stuffing your face, spending too much at the mall, or drinking far too much in one night? Yeah. We thought so.
No-Nonsense
The appeal of tough-but-fair personalities like Judge Judy, Joan Rivers, or even comedian Bill Maher lies in their ability to deliver the truth, loud and clear - but soften the blow so that it can be heard. Many of us spend a lot of time sugar-coating, white-lying, or otherwise masking what we truly feel so that we don't "rock the boat" or hurt anyone's feelings. This summer, free yourself from the confines of others' expectations with a no-nonsense approach to constructive criticism and advice-giving. You may need to take some risks to make sure that you are giving open and meaningful feedback to the people in your life who deserve your most honest self.
Opportunity
It's no coincidence that summer days are the ones marked "laziest" in songs, pop culture, and poetry - most people use the heat and laid-back attitudes as an excuse to kick back and yes, slack a bit on their typical responsibilities. If you take summer by the horns - get out there and interview for jobs, pitch your novel to agents, start your marathon training, fill out your graduate school applications, or even just deep-clean your house - you will beat the busybody crowds bustling to "catch up" when fall hits and you'll be able to ease into autumn on your hard-earned (and well-timed!) laurels.
Potential
Quick - when you were a kid, what did you want to be when you grew up? On a scale of 1 to 10, how close is your current profession to that childhood ideal? If the answer is "not even on the scale," it might be time to rethink your path - and regain your passion. A 2009 study suggested that the best indicators of midlife career attainment were having role models, discussing future plans with others, and achieving similar aspirations to those set in high school. If you are unhappy in your career and not sure why, it might be time to boost your potential by revisiting your dreams from years ago. It might be enough to set you right back on course.
Quiet
Although you loyal readers know that I can't wait for "S" to give you the numerous joys of sleep (a bene-fit wellness must!), quiet is nearly as important for peace of mind, relaxation, and reflection. As the teachings of yoga explain, a quiet mind is one that can treat extremes - both of triumph and devastation - with the same steady assurance. Take a few minutes to read through these seven paths to a quiet mind - and take some time to rediscover your own inner peace.
We hope you enjoyed our second installment of the ABCs - and don't miss our last entry in this bene-fit series next Monday! Stay healthy and happy this week.
After the energizing promise of spring and before the changing air of fall, summer is the perfect time to keep up with your health and fitness goals and perhaps even set some new ones. Need help? Without further ado, bene-fit gives you J-Q:
Jumping
Think we're joking? Plyometrics (movements where muscles are expanded and contracted in quick sequences, such as jumping) are an incredible way to burn calories and boost performance, especially if you've hit a plateau in conditioning or weight loss. Check out these animated ideas for "plyo" workouts you can try!
Karaoke
Yep, it's come to this. bene-fit is actually advising you to stand up in front of a bunch of strangers and belt your lungs out to your favorite song. Why? Well, would you believe that singing (even in your car alone) reduces stress and boosts the immune system, particularly for older adults? If you just can't rally the wherewithal to sing out loud in front of others, try dancing (alone or out with a group), yodeling, or even gardening - all are leisure activities that are proven to reduce stress and increase feelings of happiness.
Laughing
Speaking of singing and dancing, there's another easy activity to boost your health this summer - and it starts with a ha-ha-ha! There's a reason they say laughter is the best medicine - happy people are better employees (and employers) and live longer lives. People who use humor throughout their lives develop stronger coping mechanisms and report higher life satisfaction. Need a daily boost? Get a joke delivered straight to your inbox each morning and start off with a giggle!
Moderation
Grandma knows best on this age-old adage: everything in moderation (even moderation!). Dieters who have small portions of full-fat or full-sugar foods are more likely to lose weight than those who rely on low-fat or sugar-free alternatives. Here at bene-fit, we don't advocate deprivation - only moderation, the safe and balanced way to change unhealthy habits into a seamlessly positive and fulfilling lifestyle. And let's be serious - when's the last time you felt absolutely wonderful after stuffing your face, spending too much at the mall, or drinking far too much in one night? Yeah. We thought so.
No-Nonsense
The appeal of tough-but-fair personalities like Judge Judy, Joan Rivers, or even comedian Bill Maher lies in their ability to deliver the truth, loud and clear - but soften the blow so that it can be heard. Many of us spend a lot of time sugar-coating, white-lying, or otherwise masking what we truly feel so that we don't "rock the boat" or hurt anyone's feelings. This summer, free yourself from the confines of others' expectations with a no-nonsense approach to constructive criticism and advice-giving. You may need to take some risks to make sure that you are giving open and meaningful feedback to the people in your life who deserve your most honest self.
Opportunity
It's no coincidence that summer days are the ones marked "laziest" in songs, pop culture, and poetry - most people use the heat and laid-back attitudes as an excuse to kick back and yes, slack a bit on their typical responsibilities. If you take summer by the horns - get out there and interview for jobs, pitch your novel to agents, start your marathon training, fill out your graduate school applications, or even just deep-clean your house - you will beat the busybody crowds bustling to "catch up" when fall hits and you'll be able to ease into autumn on your hard-earned (and well-timed!) laurels.
Potential
Quick - when you were a kid, what did you want to be when you grew up? On a scale of 1 to 10, how close is your current profession to that childhood ideal? If the answer is "not even on the scale," it might be time to rethink your path - and regain your passion. A 2009 study suggested that the best indicators of midlife career attainment were having role models, discussing future plans with others, and achieving similar aspirations to those set in high school. If you are unhappy in your career and not sure why, it might be time to boost your potential by revisiting your dreams from years ago. It might be enough to set you right back on course.
Quiet
Although you loyal readers know that I can't wait for "S" to give you the numerous joys of sleep (a bene-fit wellness must!), quiet is nearly as important for peace of mind, relaxation, and reflection. As the teachings of yoga explain, a quiet mind is one that can treat extremes - both of triumph and devastation - with the same steady assurance. Take a few minutes to read through these seven paths to a quiet mind - and take some time to rediscover your own inner peace.
We hope you enjoyed our second installment of the ABCs - and don't miss our last entry in this bene-fit series next Monday! Stay healthy and happy this week.
July 12, 2010
The ABCs of Summer Success: Part One
Welcome back to bene-fit, healthy people! We hope you had a safe and happy Independence Day.
Despite the scorching heat on the East coast and unseasonable coolness on the West, the reality is that summer has only just begun - and we've got a few months left to revel in sunshine, that undeniable sense of relaxation, and the weekend-after-weekend festivals, parties, and BBQs that make summer, well, summery.
I don't know about you, but as much as I love this season, it can also be somewhat overwhelming - and destructive - for my regular fitness routine. Little by little, an evening yoga class here is replaced with a patio happy hour there, or a regular Sunday training run is foregone for a lovely late-morning brunch, and suddenly I'm feeling less summery and more sluggish than I did just a few weeks ago in the cool comfort of late spring.
As I was reflecting on my so-called summer woes, something struck me: it doesn't have to be so stressful! There has to be an easier, faster, more summer-spirited way to maintain my health and have some fun while enjoying the many gifts of the season. Thus, I present the bene-fit "ABCs" of Summer Success - a three-part blog series giving you easy ways to keep up - or kick-start - your fitness journey in these steamy summer months.
Today, I give you A-I:
Affirmation
We tend to see a lot more of our bodies in the summer, when heat dictates a sparser wardrobe and a lot more bathing-suit time. To combat negativity when you look in the mirror, try pasting a Post-It note with a daily affirmation on your bathroom mirror or on the inside of your front door to remind yourself how great it feels to be you. Try something simple like, "Today I choose happiness," or "I am everything I need to be."
bene-fit
You had to know we'd choose this as our "B" feature! Our mission is for you to find your bene-fit - on your own terms, and toward your own passion. Finding your bene-fit means pursuing the goals that will make you a happier, healthier, more successful version of yourself - in a way that is good to your body, mind, and spirit. Seek the positive in even the smallest action, reminding yourself of the bene-fit of a good workout, healthy meal, or full night's sleep.
Consistency
Almost any fitness guru will tell you that it's what you do 90% of the time that determine your results - and allowing yourself 10% "wiggle room" is a great way to stay on track without feeling deprived. Make sure to be honest with yourself about what 10% is, however: an ice cream cone once a week is great; once a day might not be so realistic.
Deliciousness
Why eat food that doesn't bring you joy? Why revert to frozen meals when you have the abundance of fresh summer produce around you? Try to bring taste, freshness, intention, and thought to your meals this summer. Try cooking in a new way, like grilling fruit or making pizza from scratch. Don't let your diet turn to drudgery when there are so many healthy, light options this season.
Education
Many folks fall away from their fitness routines because they don't know to to start or continue one. Take the time to educate yourself on health - even if it means something as simple as following @findyourbenefit on Twitter for daily tips or making sure to read the Health section of your local newspaper. Education can be empowering and set you on a straight, informed path toward your health goals.
Family
No one has to forge a new path on their own - and your family is often the first line of support when the going gets tough. Use the late summer light hours to establish a new family tradition - like taking walks after dinner - even if the only "family" you can rely on to keep up with you is your dog! Ask your family for help and support when you are trying to make healthy - and sometimes hard - changes in your life.
Growth
Tracking your progress - whether it's logging your calorie intake, mapping your run distances, or counting your workouts per week - is a great way to monitor growth and make sure you are moving forward in your journey. Take some time to think about your central health goal and find a way to measure your steps toward reaching it, then stay honest about what you are doing each day to get there. It's a no-brainer to stay motivated - and accountable.
Hard Work
Nothing desirable in life is easily attained - and health and fitness goals are no different. Prepare yourself for the difficulty of making significant change, whether that is reducing your sugar intake or trying to walk 15 miles per week - and make up your mind to power through it no matter what obstacles arise. Give yourself credit for the strong person you are and don't let the levity of the task stop you in your tracks.
Inspiration
Finally, find someone, something, or some place that inspires you to keep going on your journey. Some people find it helpful to create an "inspiration board" - a collection of clippings, quotes, and photos that remind them why they're doing what they're doing. Be conscious of your motivations for making the change you are trying to make, and focus on the positive people, choices, and actions that will get you there.
That's it for our first installment - make sure to check back next Monday for more bene-fit ABCs!
Despite the scorching heat on the East coast and unseasonable coolness on the West, the reality is that summer has only just begun - and we've got a few months left to revel in sunshine, that undeniable sense of relaxation, and the weekend-after-weekend festivals, parties, and BBQs that make summer, well, summery.
I don't know about you, but as much as I love this season, it can also be somewhat overwhelming - and destructive - for my regular fitness routine. Little by little, an evening yoga class here is replaced with a patio happy hour there, or a regular Sunday training run is foregone for a lovely late-morning brunch, and suddenly I'm feeling less summery and more sluggish than I did just a few weeks ago in the cool comfort of late spring.
As I was reflecting on my so-called summer woes, something struck me: it doesn't have to be so stressful! There has to be an easier, faster, more summer-spirited way to maintain my health and have some fun while enjoying the many gifts of the season. Thus, I present the bene-fit "ABCs" of Summer Success - a three-part blog series giving you easy ways to keep up - or kick-start - your fitness journey in these steamy summer months.
Today, I give you A-I:
Affirmation
We tend to see a lot more of our bodies in the summer, when heat dictates a sparser wardrobe and a lot more bathing-suit time. To combat negativity when you look in the mirror, try pasting a Post-It note with a daily affirmation on your bathroom mirror or on the inside of your front door to remind yourself how great it feels to be you. Try something simple like, "Today I choose happiness," or "I am everything I need to be."
bene-fit
You had to know we'd choose this as our "B" feature! Our mission is for you to find your bene-fit - on your own terms, and toward your own passion. Finding your bene-fit means pursuing the goals that will make you a happier, healthier, more successful version of yourself - in a way that is good to your body, mind, and spirit. Seek the positive in even the smallest action, reminding yourself of the bene-fit of a good workout, healthy meal, or full night's sleep.
Consistency
Almost any fitness guru will tell you that it's what you do 90% of the time that determine your results - and allowing yourself 10% "wiggle room" is a great way to stay on track without feeling deprived. Make sure to be honest with yourself about what 10% is, however: an ice cream cone once a week is great; once a day might not be so realistic.
Deliciousness
Why eat food that doesn't bring you joy? Why revert to frozen meals when you have the abundance of fresh summer produce around you? Try to bring taste, freshness, intention, and thought to your meals this summer. Try cooking in a new way, like grilling fruit or making pizza from scratch. Don't let your diet turn to drudgery when there are so many healthy, light options this season.
Education
Many folks fall away from their fitness routines because they don't know to to start or continue one. Take the time to educate yourself on health - even if it means something as simple as following @findyourbenefit on Twitter for daily tips or making sure to read the Health section of your local newspaper. Education can be empowering and set you on a straight, informed path toward your health goals.
Family
No one has to forge a new path on their own - and your family is often the first line of support when the going gets tough. Use the late summer light hours to establish a new family tradition - like taking walks after dinner - even if the only "family" you can rely on to keep up with you is your dog! Ask your family for help and support when you are trying to make healthy - and sometimes hard - changes in your life.
Growth
Tracking your progress - whether it's logging your calorie intake, mapping your run distances, or counting your workouts per week - is a great way to monitor growth and make sure you are moving forward in your journey. Take some time to think about your central health goal and find a way to measure your steps toward reaching it, then stay honest about what you are doing each day to get there. It's a no-brainer to stay motivated - and accountable.
Hard Work
Nothing desirable in life is easily attained - and health and fitness goals are no different. Prepare yourself for the difficulty of making significant change, whether that is reducing your sugar intake or trying to walk 15 miles per week - and make up your mind to power through it no matter what obstacles arise. Give yourself credit for the strong person you are and don't let the levity of the task stop you in your tracks.
Inspiration
Finally, find someone, something, or some place that inspires you to keep going on your journey. Some people find it helpful to create an "inspiration board" - a collection of clippings, quotes, and photos that remind them why they're doing what they're doing. Be conscious of your motivations for making the change you are trying to make, and focus on the positive people, choices, and actions that will get you there.
That's it for our first installment - make sure to check back next Monday for more bene-fit ABCs!
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