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How to Stop "Pressing Pause" on Your Health https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1583877207093-N9551MVMWYHYN1UDD5VM/1-movement.png Blog - How to Stop "Pressing Pause" on Your Health As you can see, this can range from parking a block or two further from work, encouraging you to walk a little bit extra in the morning and afternoon. Or if you're up for it, you can go anywhere toward the other extreme of very intense daily workouts. Make sure to pick something that you know will get done today. If none of these suggestions work for you, find something that does. https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1583877367268-O7ZRURJYC32PCLLOB65K/2-nutrition.png Blog - How to Stop "Pressing Pause" on Your Health I'm sure you've heard this before, but whenever you want to change your body composition, it's 80% nutrition and 20% exercise. (OK, truthfully there's a bunch of other factors that have an affect as well, but those are the basics, so for our purposes, we'll stick to that.) Again, take a look at the dial and pick anywhere from 1 to 10 and commit to doing that today. Tomorrow is another day, don't worry about that now. https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1583877435260-03OIL5S66UGPVHTAJX7M/3-sleep.png Blog - How to Stop "Pressing Pause" on Your Health I'm sure this won't come as a surprise to you, but a reminder is always nice… If you want to progress (whether it's lose/gain weight, get stronger, faster, etc.), you need enough sleep. While you're asleep, that's where all that good stuff happens. Regarding movement and exercise specifically, while sleeping, your muscles are able to grow and recover, and your body finishes digesting. That being said, improving your sleep is a key component to a healthier lifestyle. https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1583877489444-K0ZEUZBCPEJY8FYJWZAW/4-social.png Blog - How to Stop "Pressing Pause" on Your Health Most people don't think of a good social life as being a part of a healthy lifestyle, instead it's considered to be a "bonus" once they've completed their regular tasks. Guess what? In order to complete the regular tasks each day, it helps to have a great support system. The following 10 dials will help you get on the right track. Whether it's as simple as asking a loved one for a hug, or a bit more effort like searching for groups of like minded people, this positive reinforcement will help you attain your goals! *For some extra positive reinforcement, tell your social network of your goals so that not only will you feel more accountable and more likely to do it, but hopefully they will encourage you along as well, and maybe even join in! You can tell them verbally, but written is always more solid. Jot your goals down and put it on the fridge or even on your Facebook wall. Ask for comments, encouragement, and for them to hold you accountable. People have a natural inclination to want to help, so you'd be surprised how effective this can be.* https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1583877588546-Q616MIXDIORG35DVUMR8/5-stress.png Blog - How to Stop "Pressing Pause" on Your Health I'm sure most of you know that you are regularly stressed, and if you don't, think about it for a second and I have no doubt you'll get there. Whether it's money, work, or family/friend-related, anything can stress us out when something doesn't go according to plan. Everybody also has different ways of coping with stress - some good/healthy, some bad/unhealthy (trust me, I'm guilty of the later as well). My guilty pleasure is watching TV. As soon as I'm done work or on a break from work, I turn on the TV, sit my butt on the couch and pretend the world around me doesn't exist (often that includes Mitch, my incredibly understanding hubby). Although all my stress goes away at the moment, I know it's only a distraction until a later day/time when I go back to work. This is a form of avoidance for me. Instead of dealing with my stress/problems head on, I'm essentially running away from them, avoiding thinking about them or processing them, inevitably not figuring out a way to deal with them. Before picking what you're up for on this dial, it'd like you to take a step back for a second and think about whatever your coping mechanism is. Is it really de-stressing you, or is it just masking the stress until a later date when it hits you even harder? Once you've done this, proceed with the dial and take your pick of what you are ready, willing and able to do today to improve your stress. Once again, remember you can pick something different every day. https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1583877640558-EIFQ63NTM4M8ICEZARKP/6-environment.png Blog - How to Stop "Pressing Pause" on Your Health Unfortunately, our environment isn't always something we can control, however, there are many things within our environment that we have control over. As humans, we often have a victim mentality. (Once again, I'm guilty of this as well. Just ask Mitch how often he tells me to stop playing the victim role, and for the most part I'm completely unaware until he points it out.) I have little-to-no control over what my family, friends and co-workers do that affect me, but I can control everything I do. Self-awareness here is key. Here are a few examples of how I changed my environment to produce my desired results: 1. Since I love food so much but am very limited in the foods I can eat and often lack self-control, I avoid going to restaurants unless it's an absolute must. When I do, I check the menus beforehand making sure I can eat something. If I can't, I eat before going and don't order anything. I also try to host dinners or parties so that I can control the food. When I go to people's houses for dinner, I generally bring my own food. It can sometimes be uncomfortable, but I rather be that than in pain. 2. Despite being a personal trainer, I don't always have the motivation to exercise. I pay for a monthly subscription to Peloton which gives me unlimited classes - spinning, yoga, strength, etc. Now, on the days where I have no motivation to come up with my own workout, I open the app and follow one of their recorded workouts. It's easier than my own workouts, but it's better than doing nothing. 3. I hide junk food in a cupboard that I need a stepladder to get to. Not only do I open this cupboard infrequently, but it actually requires the extra set of me getting a stepladder. For the most part, this added step gives me enough time to really consider if I want that food or not. Sometimes I do, but most often it deters me. https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1583877708064-A5QWF5TVP1FKFJZ6RY0Y/try+it+out.png Blog - How to Stop "Pressing Pause" on Your Health https://www.hauptintoshape.com/blog/2020/1/11/calorie-counting-vs-portion-control monthly 0.5 2020-07-16 https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1578754355560-RZ6RREPBK4TM9Q5G79BV/Screen+Shot+2020-01-11+at+9.51.56+AM.png Blog - Calorie Counting vs. Portion Control To find a list of which foods are considered proteins, veggies, carbs, and fats, please refer to my blog post, "What Should I Eat?" where you will find detailed descriptions and pictures. https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1579122755639-AF9QPQC16ZEBPMTIQ6LK/Screen+Shot+2020-01-13+at+12.28.44+PM.png Blog - Calorie Counting vs. Portion Control https://www.hauptintoshape.com/blog/2020/1/14/haupt-into-a-new-year-workout monthly 0.5 2020-12-17 https://www.hauptintoshape.com/blog/2019/12/10/yummy-healthy-recipes monthly 0.5 2020-02-09 https://www.hauptintoshape.com/blog/2019/11/16/what-should-i-eat monthly 0.5 2020-07-16 https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1573917852117-BMFEJPDMG7EZCLJG836H/what-should-i-eat-infographic-tablet-1+p1.png Blog - What Should I Eat? Lentils and beans: These are protein for plant-based eaters, otherwise, they’re considered carbs. Red meat: High in saturated fat which can cause bad cholesterol (LDL) levels to increase, thus an increased risk of heart disease. It is also harder to digest and stays in your body for longer than other animal byproducts like chicken and fish. Limit quantities to about 4 portions per week (4 palms). https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1573918438351-XE3N2NS9XE5LLHU5F53J/what-should-i-eat-infographic-tablet-1+p2.png Blog - What Should I Eat? Contrary to the infographic, white bread, white pasta, white rice, breakfast cereal, etc. should be in the red category, not yellow. They are refined/processed carbohydrates that turn into sugar in your body generally causing you to gain weight. They are empty calories (calories with no nutrition) that do not satisfy your hunger for very long - making you crave more in frequency and in volume in order to feel full. Instead aim to eat unrefined carbs packed with lots of nutrition and fiber like fruits, veggies, quinoa, whole or sprouted grain, etc. Trail mix: Be very careful here. Aim for ones without chocolate, and a minimal amount of dried fruit if any. Nuts are high in fat and carbs, but beneficial ones. When you add in the chocolate and dried fruit, it strays from the "green", becoming less healthy and more on the yellow/red scale. https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1573918542507-89NKMLO2NWH3A4C9RDDJ/what-should-i-eat-infographic-tablet-1+p3.png Blog - What Should I Eat? Alcohol affects the way your body metabolizes and stores carbs and fats. Not only is it empty calories, but when consumed it is used as a primary fuel source for your body. This means that instead of excess glucose and lipids being used from carbs and fats respectively, they are staying in your body and turning into fat - causing you to gain weight. https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1573919717964-XDQQ71LRQ0VKTE48S811/what-should-i-eat-infographic-tablet-1+p4.png Blog - What Should I Eat? Veggies are "green", and you should have as many as possible in varying colours - but remember that they are still considered carbs, and like anything else, only eat them when you're hungry. Aim to eat veggies at every meal. https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1573919807518-EAL8XL0VI8690OWX4COO/what-should-i-eat-infographic-tablet-1+p5.png Blog - What Should I Eat? Notes: Your goal (especially if just starting out) is to concentrate on consume more “green” foods. Once you’ve successfully done that, try eliminating some “yellow” and “red” foods. The less “red” foods you consume, the more likely you are to lose weight, gain muscle (if exercising regularly), avoid negative health issues (heart condition, diabetes, digestion problems…), and live a longer, happier, and healthier life. https://images.squarespace-cdn.com/content/v1/5b845fbdcef3723b9fc9a7c9/1573919970241-CG1UZWO16ACSDLHOBKFP/what-should-i-eat-infographic-tablet-1+p6.png Blog - What Should I Eat? Click here to download this chart. 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