Little By Little

Exercising is never pleasant when you start or come back to after some time off, for whatever reason.

It hurts, your body hurts sometimes all over, guess what?  You, over did it!

The usual literature advises something to the tune of 3 times per week 30 minutes per session.

For someone who hasn’t exercised before or not in a long time, 30 minutes could be the equivalent of an ultramarathon.

Maybe a better solution would be to do just 10 minutes or maybe 5 minutes depending on the person.

5 minutes! I can almost hear people going crazy, yes maybe 5 minutes would be best for someone who hasn’t exercised before.

The crowd continues, what everyday?  No!  Just 2 times in that first week. Now everyone thinks that I am crazy.

No, I don’t think that I am crazy.  I see the bigger picture. If you do just 5 minutes of exercise, for 2 sessions in your first week, then maybe you will do 3 sessions the week after. Then maybe 4 sessions in your third week.

From my point of view, it’s all about progression. It’s all about forming a habit. It’s all about being able to recover gracefully from your first sessions, without the demoralising pain that will set in, if you over do it.

If you recover successfully in your first session (just 5-10 minutes), you will be inclined to do it again.

Mission successful if you’re asking me.

And if week 1 went well, then you’d feel that it was easy to continue into week 2 and beyond.  That’s progression, that’s forming a habit.

Will it always stay at 5 – 10 minutes per session, NO!  Will you only do 4 sessions a week, NO!

That was just an introduction, a guide to EASE you into exercising.

Your mission, is to extend these times and sessions, to a MINIMUM of 4 sessions for 30 minutes.  Notice I said ‘minimum’ not maximum.

I advocate people exercise for 45 – 60 minutes, 5 – 7 sessions per week, at a comfortable pace. And when I say that, I really mean 7 days a week for an hour.

7 days a week for an hour, is that too much? No, not when you have worked up to that level.

It’s all about progression and increasing time or intensity once your body is ready. No sooner.

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.  Click here to change your life for the better.

Better Eating Tips

Hello to all out there today, just a short one today.

I’m going to talk about how to eat better. No, I’m not going to talk about nutrition but the actual act of eating.

These are all in no particular order, there is no hierarchy, they are all important and not should be overlooked.

Chewing

You need to chew your food more. Chew your food into a fine paste before swallowing. This also includes not overloading the mouth with food to start. Overeating is major problem and one of the main reasons for obesity. As simple as this seems just by chewing your food more, digestion will be aided, and you will slow down your rate of eating allowing the full sensation to be felt before being overfull to the point of tearing your stomach.

Slow Down

This points directly relates to the point of ‘chewing’ from above. By actively slowing down the pace you are eating, and chewing your food more, you will feel that full feeling without going to the point of overstretching your stomach. By slowing down, you have the chance to taste the food, savour and enjoy it.

Don’t Watch TV

While eating don’t watch TV. This should be adhered to for the 2 points above. You should not be distracted when eating. That is to say, you should notice what you are eating, taste the food and chew it correctly. By not being distracted you will be able to better achieve this.

Portion Control

Quite simply don’t eat more than you should. Control the amount of food you are having. With the introduction of the above methods; chewing and slowing down, you will start to realise that you don’t have to eat as much and you will come to know what a better serve size is for you. Start to cut your portions down actively before you start eating and reap the benefits.

Drinking

Yes, I hear you, but William ‘drinking’ is not part of eating. No, you’re right, but it is worth mentioning because nothing slows down digestion like fluids added while eating. Fluids dilute the digestive juices and just interrupt digestion. So don’t drink while eating. Drink 30-45 minutes before eating, that way the fluid will be long gone from the stomach and you will be hydrated too. As a side note this does not include keeping a small glass of water (small) handy while eating especially if the meal is a dry meal.

Well there you have 5 tips to better eating, that will aid you in not overeating and contribute to creating some healthier habits.

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.

A Solution To Waste Of Time Diets

If I say diet what do you think?  How would you define diet?

Commonly referred as: that period of time where I’m starving myself or an unpleasant episode to be endured for a temporary amount of time.

Usually the ‘diet’ subject surfaces before major events like, weddings, summer and holidays. After the event, and the attempted dieing, sorry I meant dieting, you get to return to old habits, breathe a sigh of relief that it’s all over, until the next time!

Once you return to eating as you normally did, the weight returns and you’re back to square one.

Let’s examine why. The diet was essentially training you to ‘eat less’, while trying to improve the nutritional side of things. Commonly people keep fluctuating between weight off and weight on. A rollercoaster of dieting and not dieting.

SOLUTION:  Eat less. Regardless of whether on a diet or not.

Eating less, or portion control, is one of the major keys to any diet, as overeating is a major problem that contributes to unhealthy weight and obesity.

So, eat less. Sound simple enough. Work out what a normal serve would be for  you and put some back. And don’t go back for seconds.

Maybe you snack too much, sitting in front of the TV of an evening. This maybe the best way to start to control your portion sizes. By reducing or removing snacking completely you will be reducing the overall amount of food you consume.

What about breakfast?  I don’t snack at breakfast! I hear you say. No, do you eat breakfast? Many people miss breakfast, only to start snacking and bingeing by mid-morning.

Now understand, many people don’t eat first thing in the morning, and have to wait until their body wakes up. This is ok, I’m the same way, my point is that have an organised meal ready to eat once your body is ready, rather than bingeing on crap and controlling the portion size too.

Examine your current eating habits and start to reduce the overall amount you consume in a day by just 10%. Allow a month to get used to the new changes. Then reduce another 10%, and continue this process, slowly but surely lowering the overall amounts until you start losing weight.

Yes this will not be easy, it is by trial and error. You will be feeling this process out.

In the long run you will lose weight, and won’t have to continue playing the weight off weight on game.

An added benefit is that you will save money, by eating less, but also you won’t be wasting money on expensive diets, programs, or fads.

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.  Click here if you want to change your life for the better.

 

What If It Didn’t Exactly Matter?

What if: it didn’t matter what you did?

What if: what they were telling you didn’t matter?

What if: they were right about what would work, but it didn’t suit you?

Ok William, what are you talking about?

Do you ever feel that everything you hear on how to lose weight, how to get fitter, how to get better is just BS?

Yeah me to sometimes. Maybe even what I’m writing right now, all BS?

What if it didn’t matter exactly what you did, but just that you did something?

What if it didn’t matter listening to the experts, but to start to listen to yourself?

No, not that voice that tells you to sit back on the couch to watch TV. But the voice that says, I would really like to go play a team sport, or go climb that mountain, or whatever your heart, your inner voice, your inner child is saying.

I mean who doesn’t love to be told to go the gym and feel like you’re trying to kill yourself for what, seeing the same morbid people in the gym doing the same as you; doing what we’re told to do by the experts!

What if you went out and did the thing/s that you wanted to do?

We can do that William?  Do you think you can? Really, do you think you can?

If your answer was, “Um well I don’t know?”

Stay in the gym with that feeling of death creeping up on you, like a good little girl or boy.

Or do as your heart desires, get out and just do what you want.

Yep, climb that mountain, start boxing, start latin dancing, and yes go be a body builder if that’s what you want.

Find out what you want to do, work out how to start to make it a reality and then make it become true for you.

We only get one chance at life, and this is your life. Not someone else’s. It’s yours! You get to decide, yes you. You get to make you happy, it’s not reliant on someone else’s decision. Only you. YOU! YOU! YOU!

You are more likely to live life, feel better about yourself and lose the weight you desire by being relaxed about your situation and doing something that you love and enjoy. The alternative is not the same, taking someone else’s advice, never doing what you want to do, and living out someone else’s expectation for you.

What if you changed your whole life that way, and just consulted experts to help you solve a problem, when you had one. Rely on yourself, listen to yourself and trust yourself. Will you make mistakes, yes! But you will learn from them, and be better for it.

NOTE:  Please understand the risk associated with what you choose to do, use experts and consult your GP (medical practitioner) if there is elevated risk factors to yourself.

NOTE:  No offence to all those who love the gym, I was only using it as an example. I in fact love the gym, especially for the water fountain talk and maybe those weight thingys. No offence meant to the genuine experts in the strength and conditioning industry, who honestly care about their clients, there are too few of you.

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

Why Don’t You Have More Energy?

Such a busy time, isn’t it busy all the time?

Work, gym, sport, kids, shopping, study, other activities  etc…

We all have too much on our plates, and we do it knowing it’s probably too much.

We want to achieve everything we want, but there is no time for exhaustion or getting sick.

Fatigue is the first warning sign

Not recovering from fatigue is a sign that you are overworking, overthinking, not resting enough and/or undereating.

If you start to become aware of continued fatigue, you will have to start to analyse your lifestyle to evaluate where you may be overstretched. Maybe in all areas, the total amount of what you’re doing, maybe the cause.

You may have to consult your general practitioner, if symptoms continue or are too extreme.

To allow recuperation to occur, you will need to evaluate your nutrition, hydration, sleep and rest or relaxation.

When fatigued, you will need to ensure that each of these areas are met not barely but increased to allow the body and mind to recover.

What is your diet like? Have you been living on fast food and cola?  Binging on alcohol to many nights of the week?

If so you will have to clean this up. You need to see your body as a high performance race machine. If you put crap into your body your high performance race machine, you will get crap results. You have to treat it like a formula 1 race car. Only put in high quality, natural food products. If you want the best results, then nothing less than a top quality diet will do.

What is your state of hydration? Are you drinking enough water? Do you start the day with drinking at least 2 glasses of water? Do you drink water during the day?

What are you drinking? Not coffee, not alcohol, not cola, or some other processed product that will poison you and dehydrate you?

You need to drink water. Our bodies contain about 60% water. If you are dehydrated, and are below this level, your body won’t work optimally. It will affect your brain and other vital organs.

Sleep. Often just rounded off to: get 8 hours. Great, I’m doing that why aren’t I feeling better? Let’s analyse this for a moment.

Are you going to sleep and waking at the same time each day?  You should be, to regulate your sleep patterns so that your body’s natural cycle is kept in sync.

Are you avoiding bright screens within 2 hours of bedtime?  Blue light emitted by phones, tablets, television or computers is disruptive to your sleep patterns and your ability to sleep.

Is your room dark? Is there light sources from outside or inside the room? Remove them. Do what you need to make your room as dark as possible. Any extra light will make harder to sleep.

What is the condition of your mattress and your pillow? Yes poor quality or compressed mattresses and pillows will affect your sleeping posture and your sleep quality. So check them both out and evaluate if they need to be replaced.

Finally for sleep. The often quoted 8 hours is a good guide, but for you it may be 7 hours, or it may be 10. If it’s 10, that’s ok. Maybe your physically active and require the extra sleep. For myself I find that 9 hours sleep is right for me, due to my physical exercise and activity throughout the day. For you it will be different. I wouldn’t recommend less than 7, but then I’m no sleep doctor either. Just ensure to get enough.

Rest or relaxation. This will be different for everyone. Some people unwind by sitting and doing nothing, others will read, others will be physically active. Find how you unwind, and commit to doing this a few times throughout the week to ensure that you unwind.

Every 4 – 8 weeks, lower your total level of activity by at least 1/3 for a week to give your body a chance to unwind and recuperate. This is much the same as in sport, to increase recovery and to increase or maintain performance overall.

Focus on these 4 areas to increase and maintain your recovery and to ensure that fatigue doesn’t continue.

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.  Click here to change your life for the better.

10 Reasons To Exercise In The Morning

Hi to all reading today, how are you? I hope you are well. I wanted to speak today about exercise, specifically about exercising in the morning, and why I think it is a great idea.

 

  1. Most people who exercise in the morning will all say the same thing, that when you exercise in the morning, that it is easier to get it done at that time than any other time during the day. The odds are in your favour. At the end of day, there can be other priorities or you could just run out of time.

 

  1. By exercising in the morning you help to jump start metabolism for the rest of the day. You will keep your metabolism elevated for hours, which in turn will help burn extra calories.

 

  1. Once you get your blood pumping you will feel energised and awake for the whole day. Personally I love the feeling I get from training in the mornings, I feel awake, I feel alive.

 

  1. Some people report that exercising early helps put them in the right mindset. So in turn, they make good decisions which helps regulate their lifestyle for the entire day.

 

  1. Keeping to regulation, by waking up at the same time and exercising at the same time you create healthy habits that will serve you over time.

 

  1. Research has shown exercise to increase your clarity of thought. This will last for 4 – 10 hours after exercise.

 

  1. Don’t want to be overwhelmed by other things at the end of day? Exercising in the morning will assure that you can worry about the other priorities in your life at the end of day.

 

  1. Maybe by going to sleep a little earlier, by watching a little less TV for example, you will have an easier time waking up to exercise and also have the time to do it.

 

  1. When you exercise in the morning, you take advantage of hormones, that help build muscle, when they are at higher levels, than at lower levels later in the day.

 

  1. Set the time and commit, it will serve you more than you can theoretically understand. You have to try it. And trying for 1 day is not trying it. Try it for 3 months. You will see, set yourself up for success by getting the day started well.

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

Success Stories – Megan Rachow

Hi out there to all those who are reading, just a light one today.

A success story to motivate you and give you proof that you can do it, you can lose that dreaded weight.

Today’s success story is about a lady named, Megan Rachow, who lost 170 lbs or 77 kg for those on the metric scale.

That’s impressive amount of weight.

How did she do it?

‘First, she had reached a point, as she states: “the day the switch flipped for me”.  She had become committed to losing weight, had reached her threshold.’

‘She started small, first cutting out soda and only eating food she cooked at home.’

‘Megan says, that in the first week she lost 9 lbs or 4 kg. That’s an amazing start to a weight loss journey.’

‘After losing 100 lbs (45kg), she started doing more adventurous exercise.’

‘She became fascinated by fitness and seeing what new things she could accomplish.’

‘She ran, lifted weights, and completed triathlons.’

‘She now eats clean foods, like salad, quinoa and lots of vegies, also packing her diet with chicken and turkey.’

She ends the article by saying:  “I am now living a life that I love and feel as though I am a completely different person. The most important thing I have gained is being comfortable in my own skin.”

This is an amazing lady, to lose 170 lbs (77kg) is a truly captivating thing and it should be celebrated. Fantastic Megan, great work, and keep the hard work going. You are an inspiration to many people.

So how did she do it?

Removed the bad things from her diet and exercised. Diet and exercise. Started small and kept on improving with time and effort.

Please check out the article here.

http://people.com/bodies/half-their-size-weight-loss-story-megan-rachow/

And please check out her Instagram and Facebook accounts, where she shared her weight loss journey.

https://www.instagram.com/megankrachow/

https://www.facebook.com/MeganRachow

Thanks Megan for being such an inspiration!

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

Writing Could Help You Cope With Stress

I read today the following articles:

Writing About Emotions May Ease Stress And Trauma

Effects Of Writing About Stressful Experiences On Symptom Reduction In Patients With Asthma Or Rheumatoid Arthritis

Writing To Heal

And I encourage you to do the same. Here are some general notes taken from the articles to give you a quick overview of what I read.

Writing about stressful life events helped reduce symptoms for certain medical conditions.

Research findings link mental and emotional health to physical health.

Expressive writing or journaling may strengthen the immune system.

Expressive writing or journaling about the stressful events of your life, may help you to come to terms with them.

Expressive writing isn’t a cure-all and won’t work for everyone.

Findings suggest that expressive writing may upset people but eventually helps them to relax.

Expressive writing involved writing for a specified period each day about stressful or traumatic experiences.

Participants usually write nonstop while exploring their innermost thoughts and feelings without inhibition. The exercise helped them to understand how the traumatic event may revive memories of other stressful events.

Writing helps people to organize thoughts and give meaning to a traumatic experience.

Writing may enable them to learn to better regulate their emotions.

It’s also possible that writing about something may help someone break free of the endless mental cycling more typical of brooding or rumination.

Timing also mattered. Writing immediately after a traumatic event may actually cause the person to feel worse, because they aren’t ready to face it. Recommendations of waiting 1 to 2 months before trying this technique, have been advised.

———————————————————–

How does this help you to with weight loss? I don’t know? Didn’t say it would. I found this research interesting and thought I would share it with you.

I am going to try it and see how it goes, even as a reflective exercise.

Firstly, I have not had any traumatic events in my life. I am not claiming to have PTSD or any of the medical conditions described in the articles. I found the articles interesting and thought I would apply expressive writing to the various situations of my life as an experiment for myself.

As a blog about weight loss, I realize that this is not specifically about weight loss. But weight loss is all about being healthy. And health is about being completely healthy not just one part of it.

So as something that may help you to reflect and learn from your experiences, and something that may help you cope better, I think it’s worth adding to this blog.

Please look into the articles, and let me know what you find.

 

PLEASE NOTE:  Seek medical advice for all major medical health concerns. Do not attempt this technique if you have recently been through a traumatic event, are experiencing major medical health concerns, or experiencing mental illness.

This is not meant to be medical advice, but just an experiment to try.

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 10

Month 12:  December – Review – self assessment:

HOW CAN YOU FURTHER IMPROVE???

December. Unbelievable, if you’ve made it this far, how much has your life changed over the last year? How much different do you look and feel? What have you achieved this year? How many people have noticed a change in you?

For this month, I want you to take time to review your results.

It’s time for more photos, how do you compare to the photos from January? You’ve come a long way. How much has your diet changed? How much has your fitness and strength changed? How much has your habits and self-talk changed?

Here’s how I want you to do it, below are the questions I want you to answer. I want you to physically answer them, yes, I want you to physically write the answers out and take time to answer them. Give a descriptive answer for each stating where you were when you started, a whole year ago now, and then where you are today.

Each answer should be paragraphs and paragraphs long, not a single sentence.

Why, I hear you asking. Because I want you to put the truth on paper and get all the emotion and story out. It has a secondary benefit too. And that is to help you focus on the next upcoming year and focusing you on the task of continuing you’re now healthier way of living.

Week 1:  Diet how much has your diet changed?

Week 2:  Exercise – how much has your fitness and strength changed?

Week 3:  Mindset – how much has your self talk and your habits changed?

Week 4:  Take photos and measure your weight. Review. How much have you changed?

LAST QUESTION:  How do you further refine or improve?

Only you can answer this question. Maybe it’s your diet, or maybe it’s your cardio or your strength training. Maybe you want to change something because you want to try something new. This is great, because as it is said, ‘variety is the spice of life’. Maybe your some areas aren’t to the standard you would like, so improve those areas. Whatever the changes may be, remember, that you don’t want to revert back to what you used to do. Was it a better way of life? Really?

Hopefully you have seen all the changes that you have wanted to see. And hopefully more in most cases. To re-state what I said at the beginning, 12 months ago, people over estimate what they can achieve in a year and underestimate what they can achieve in a decade.

Realise that this is the beginning. What will another year of this lifestyle bring? What will another 10 years bring?

Change your hypnosis every 2 – 3 months. Continue to train every day for approximately an hour. Continue to refine and improve your diet. Further analyse your portion control, that is, your meal sizes. Continue to monitor and adjust your self-talk.

Thank you for following my posts for An Action Plan For Weight Loss This Year.

These posts have made me further review my healthy lifestyle and to question the things in my life, some of the comments I’ve received have been incredibly insightful and have lead to reflection on my part.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 9

Month 11:  November – Nutrition

Wow, you’ve made it to November, eleventh month of the year. This month, yes another nutrition month. Yes, you know the drill now, start looking for more unhealthy or processed products to remove from your diet. We’re looking for at least another 4 – 8 unhealthy processed products to remove.

Now for those still consuming processed products, this will be easy, just remove those items. For those who have removed all the processed products from their diet, this of course will be harder.

OK, so what to do if you can’t find anything to remove. Well this had to happen at some stage of the journey. If this is your dilemma, you will have to start to look at your diet overall this month and start to remove things that may be natural but you feel is not right for you or not as healthy as you would like.

Maybe you’ve been consuming dried fruit, fruit cocktail, fruit juice, veggie chips, commercially available veggie patties, oatmeal, commercially available bottle green tea, and so on and so. While these may seem healthy in reality when you, look at what is  in the product, you will soon see that they are just another processed and yes, unhealthy food product.

Now, just start reviewing what is in your diet, look into it, research it, and find out the health benefits of each of the foods you consume. And yes that includes all the fluids too.

Don’t make it a difficult choice, if it’s coming down to whether to eat long or short grain rice, you’ve gone too far. The idea is (I’m using rice as an example) whether to eat rice or to remove it from your diet. Yes, yes, I know that you will find that within a food group you will find certain types of foods are more healthy than others, and if you want to go to this length, that’s great, but the idea is to keep it simple. Remove the bad processed foods.

The second thing I want you to do this month, is to change your hypnosis. You decide what the theme will be. Maybe there is a specific problem you’re dealing with or been putting off. Maybe there’s something you would like to do, like a goal, but you’re too scared to do it. Well use this hypnosis to propel you forward in a direction of your choosing.

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30  days of November:  Train everyday either cardio or strength, hypnosis each day, control food portions, aware and modify your self-talk, don’t lapse  on those 20 unhealthy processed foods, fast 2 days per week. Try to find more unhealthy foods or processed products to remove, try for 4 – 8.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.