Two More Weeks!

I'm still here!

I will be passing along health and fitness information again really soon!  I am finishing my last few weeks at Kaplan University and will have a BS degree in Health and Wellness as of September 10th! 

Review some of my past blogs - start making healthy changes today!  I want to hear how healthy eating and exercise improve your life!  I'm still exercising EVERY day - it helps reduce stress! :-)

Make time for YOU!  I'll be back - come back and visit me soon!

To your health,

Cynthia

10 Healthy Nutrition Tips to Start Today!

Try these tips for one week.  If it seems overwhelming to try them all at once, try incorporating one change at a time.  New habits take discipline, but you can do it!  I bet you’ll feel better and lose a couple of pounds too! J 

Eat approximately 2 ½ cups of vegetables a day (all colors of the rainbow)

Eat two servings of fruit (fresh, if possible)

Eliminate alcohol (try it for one week)

Drink only water (except for coffee or tea in the morning)

Eat healthy carbs:  whole grains (look for whole grain or 100% whole wheat on a food label), fruits, vegetables

Stop eating two to three hours before bed

Consume 1% or nonfat dairy products

Avoid fried foods – try baked instead

Eat more whole foods (try cooking meals - no frozen or convenience foods)

Avoid chips, crackers, cookies, cake, donuts, etc. – try for

one week

Fear Not!

Do you want to start exercising, but you’re afraid?  Are you nervous to walk into a gym and not know how to work the machines?  I know how intimidating a gym can be.  I walked into my first gym about 30 years ago.  I attended with three friends, but I was terrified to take my first aerobics class.  There were 25+ people in the class and I was the most uncoordinated person in the room!  I didn’t have a great experience – the instructor came and stood right next to me yelling “grapevine – one, two, three, one, two, three) – I still didn’t get it.  I was horrified, especially in front of my friends, but somehow I still enjoyed myself and wanted to go back.  It felt great to move (even though I lacked coordination) and my friends and other members were encouraging.  I wanted to go back another day and show the instructor I could do a grapevine!  A year later I was teaching aerobics at the same gym and helping others feel the sense of accomplishment I experienced. 

Don’t let fear hold you back!  You can do it – maybe it will take time to learn, but you WILL learn!  If you want to take a group fitness class or go to the gym DO IT!  Ask the staff for help and suggestions!  Most gyms provide members with a complementary personal training session – use it.  Learning to use weight equipment takes time.  You wouldn’t play golf without taking lessons, right?  You may not be able to afford a personal trainer on a weekly basis, but maybe consider purchasing a session once or twice a month.  Let a trainer teach you proper technique so you will see results!   

Challenge yourself!   It can be as simple as deciding to walk every day after work or not eating fast food for a month (that will help you afford personal training). It doesn’t have to be extreme.  You don’t have to run a marathon, climb the tallest mountain, or become a vegan, just start moving and making healthier choices so you can enjoy the life you’ve always wanted!