Journey to Optimal Health

January 31, 2012

The Power of 3

Filed under: General Health,Healthy Goals — Tags: , — Sarah Coffin @ 9:04 am

One of my fabulous clients told me about this concept, and I thought it was so amazing that I had to share it with everyone!

When trying to create a new habit or kick an old naughty one, it takes a great amount of will power and determination to succeed.  Wouldn’t you agree?  Well, with the Power of 3 you can totally do whatever it is you are attempting.

Whenever you have the urge to go back to your bad habit or to skip a new one tell yourself “I can wait 3 minutes.”  In 3 minutes that intense initial urge will have passed, and you can move on.

Examples1: “I will not eat that cookie at the office.  I’ll set my timer for 3 minutes. . .  By the time it beeped I had forgotten why I set it.”

Example2:  “I don’t feel like running today.  I’ll just do 3 minutes.  Well if I’ve made it for 3 minutes I can do 30 minutes!” (I wouldn’t jump to doing this one for 3 hours)

Then tell yourself you can make it 3 days without it, or 3 days a week of doing it.

Then set your goal at 3 weeks and before you know it you have broken through each barrier and become stronger with each 3 minutes, 3 hours, 3 days, and 3 weeks!

Try it and let me know how it works.

10 Reasons to Walk

Filed under: Exercises,General Health — Tags: — Sarah Coffin @ 9:01 am

10 awesome reasons to walk in February (well any month actually):

  1. It lowers stress, and lowering cortisol helps lose that weight around your midsection!
  2. When it’s icy, walking is safer than jogging.
  3. You can still talk to a friend without hyperventilating.
  4. It’s a great way to get your kids more active too!
  5. It’s low impact, and sometimes our bodies need a break.
  6. It’s free.
  7. Choose a new park or neighborhood and explore!
  8. It doesn’t require a shower directly after.
  9. Walking outdoors will help you to soak up a little vitamin D.  We need it!
  10. It can be done anywhere and almost anytime, so there is no excuse!

December 27, 2011

Your Healthy Equation

Filed under: General Health — Sarah Coffin @ 9:57 am

I hear it over and over again. “I am exercising, but I am not seeing the results I want.”  Well honey, what are you doing the other 163 hours a week?  Exercise is so important for mental and physical well-being.   However, it is only a portion of a very complex equation of weight loss and health.

Think about it; There are 168 hours in  a week.

If you exercise 5 hours a week, that’s only 3% of your time.

If you eat (I know you do), that’s 12% of your time.  Plus the time it’s taking for digestion, nutrient utilization, energy conservation (fat storage).

If you sleep 8 hours a night, that’s 33% of your time.

What about stress?  What percent of your week is spent stressing?  How much are you raising your cortisol levels?

What about your NEAT (Non Exercise Activity Thermogenisis)?  Do you sit all day at work, do you walk to the store, go up and down stairs, ?

Most experts agree that 70% of weight loss is attributed to diet.  I honestly don’t know exactly how they have come up with this number.  I do know, that it is proven by my clients and the other success stories I hear. Those who eat real whole foods in moderate portions and stay away from the processed junk are seeing excellent results.

Think about the BIG PICTURE of your health.  Are you taking care of yourself?

Are all of the variables in your equation adding up to equal success?

 

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