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2019 August

August 11, 2019

MINDSET.MINDSET.MINDSET.
STARTING YOUR FITNESS JOURNEY

 

It’s an exciting time when you think about starting your fitness journey. Why? Because you’re embarking on your journey to change for the better. Some of us want to lose weight, put on muscle, increase endurance, and/or simply do enough to maintain the lifestyle we have. Whatever your goal is, it’s important to set smart, realistic goals. Any goal is attainable, but it’s important to make it digestible.

 

For example, if you want to lose 50lbs, that’s great! However, at the same time it can seem like quite a ways away. When you chop it up into smaller milestones to reach, like 10lbs at a time, you have great benchmarks to reach, and you get to celebrate more! It’s important to understand that as you get stronger, small factors have to change along the way to keep the progress going.
Let’s use the example of weight loss. Typically, the first few pounds tend to be the easiest to drop with conscious efforts and changes to your exercise and food routine. It’s important to recognize that along the way, you have to learn and be aware of what’s happening.

 

How do you feel after each workout? How do you feel when you don’t workout? How do you feel after a week of healthier eating? How do you feel after consistently eating well, and then binging on junk food? How do you feel when you wake up in the morning? 

 

What do all these questions have in common–none of them have anything to do with the numbers on the scale.

 

While I personally use the scale for check-ins with my clientele, I use a scale that can tell me the whole story versus just the pounds. What’s IN your weight is what matters – hydration, body fat, muscle mass, and visceral fat (fat pushing against your organs), for example. So if you do purchase a scale, make sure it can tell you the whole story. Now while this is a great tool, it’s not something that should be used obsessively, in my opinion. When I perform weigh-ins, I prefer to weigh my clients every two to four-weeks depending on where they are on their journey and their consistency. But even with these smart scales, I much rather have them check-in with themselves.

 

Do you feel more energetic? Do you feel happier? Do you feel stronger? How do you feel when you complete the goals you’ve set for yourself?

Those are the best measurement tools that keep you going long-term.

Exercise isn’t meant to be a punishment to your body. It’s not something you should do because you don’t feel like you match up to someone else physically, or look like those in the limelight. It’s also something you won’t grasp overnight, so learn as you go. Aside from living a healthier, longer life, exercise allows you to live your best life. You can jump on any opportunity as it arises because you are as healthy as can be. You don’t want to feel like you have to avoid any social gatherings or events because you’re not capable to do so when it’s in your control. So don’t look to start your fitness journey as a temporary diet. Take it nice and easy. Ease in. Set small goals.

 

Here’s an example:
Week 1 & 2
    1. Mediate for 5-10 min in the morning, Monday-Friday
    2. Exercise for 20 min for 3 days out of the week
Week 3 & 4
    1. Mediate for 5-10 min every morning
    2. Exercise for 20 min 4 days out of the week
Create your goals in phases. There’s nothing more overwhelming to a Busy Body than going from an extremely busy schedule without exercise and regular health conscious food decisions, to all of a sudden going cold turkey on your regular habits, and adding a two-a-day exercise routine. Small changes truly add up to big results. If you want lasting results get it done correctly.
And MOST IMPORTANTLY, if you don’t hit all your goals, GIVE YOURSELF CREDIT. If you haven’t worked out in 5 years, and manage one workout for that week, that’s more than you’ve previously done! Great job! There’s no quitting when you’re making a lifestyle change. One “setback” doesn’t ruin it all. Just get back to it. It’s as simple as that. Don’t put excess pressure on yourself when no one else is. As long as you’re honest with yourself and making true efforts, it’s all worth celebrating!

 

YOUR PROGRESSIVE GOAL!
My task for you is to write 2 goals for yourself for this next month, and decide how you’ll progress it for the second half of the month, like the examples above. Get moving you BUSY BODY! You’re your own boss, and bosses don’t quit!

 

Remember, it’s not about perfection, it’s about progression. 
Enjoy the journey!
Wishing you Health & Happiness,
Maricris Lapaix
Your BUSY BODIES Coach

August 11, 2019
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FOOD.FOOD.FOOD.
Food Diaries

 

Keeping track of your food seems like a daunting task right? You have a hard enough time eating regularly, and now you’re supposed to track it?! Well here’s why I think you should give it a go for a few days at minimum.

 

Writing down your food consumption, or logging it into helpful apps like MyFitnessPal helps you discover things you didn’t even realize you were doing, and learn about what’s in your food. Commonly what my clientele have been able to discover is:
    1. They may be making healthier choices, but they’re not consuming enough of these healthier choices to fuel their body with their level of activity, which can be hindering their results even though they feel stronger
    2. Foods that you thought were healthier options, actually aren’t that healthy when you check out what’s beyond the calories and in the macronutrients
    3. When you log food, your competitive side for consistency comes out and you may find that you make better choices because you don’t want to record unhealthy options. You want to keep your healthy streak going!
    4. You start to learn about your food, make more conscious choices, and improve your portion sizes because you understand how to have better balanced meals and snacks to meet your macronutrient goals
I agree that food logging may not be a long-term, sustainable habit for a BUSY BODY, but when you are first beginning your fitness journey, it’s helpful to at least try and log 3-days of meals.

 

Here’s my task for you! Log two weekdays and one weekend day of meals and snacks to see what you do naturally. You may surprise yourself! Self-awareness is the key here. From there, either seek out professional help to analyze your habits, and/or start to make more conscious choices based off what you find. Try out new habits for 2-weeks to catch a rhythm for your new eating habits, and then check-in to determine if any progress has been made on your end. If there has been, great! Keep going! If not, no problem! Now you know! Determine small new changes that can be made and adjust as needed. This is all about trial and error to create habits best for YOUR lifestyle. And once you catch a routine that works, and connect how you feel internally with your results, you can start to back off your food log, and check in every so often to reasses.

 

Remember, these strategies are meant to be helpful and not daunting. These small efforts outside of your comfort zone will help benefit you in the long run, so it doesn’t feel like work to make healthier choices. You got this!

 

Remember, it’s not about perfection, it’s about progression. 
Enjoy the journey!
Wishing you Health & Happiness,
Maricris Lapaix
Your BUSY BODIES Coach

August 11, 2019
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MINDSET.MINDSET.MINDSET
ONE DAY OR DAY ONE?

If you know anything about me, you know that I love quotes! You can always interpret them to fit whatever is going on in your life.

Jay Shetty laid it out nice and clear with this one!

One day…

Or

Day One?

You get to decide.

How many times have we talked about our goals, whether it be in regards to relationships, careers or our personal fitness goals, as if it is a dream in the far future? That may absolutely be the case in regards to timeline, and how fast we can learn and develop for that specific dream…however, I’ve really come to appreciate the power of our words. We need to speak knowing that whatever we want, can and will happen. Speak words of affirmation. Our words influence our mindset, which in turn influence how we take action.

I’m 100% on the side of “DAY ONE.” You need to instill in yourself the confidence that you can accomplish whatever it is you want to do. For example, if you’re talking about your fitness goal, rather than saying,

“ONE DAY I want to have a photoshoot when I drop these 20lbs,” say…

“This is DAY ONE of my 20lbs weight loss journey, and in 3 months I will have a photoshoot to celebrate my success.”

Make your goals concrete and visible. When you give yourself these deadlines it creates more fire and passion towards reaching your goal. There’s more urgency and purpose behind it. You haven’t created a goal that is just floating around with no foreseeable end. More specific goals lead to more specific actions. Now that you’ve set the goal for 3 months you can hold yourself accountable to reach certain weight loss bench marks, make a note in your calendar of when to contact a photographer, and also choose your shoot date. You’ve created a fun goal for you to look forward to.

If you find yourself having a hard time saying that it is “DAY ONE,” ask yourself, why? What is truly causing you to pause when moving forward. Are you afraid of failure? If so, remember “failing” is never actually “failing,” it is a lesson. You now get to continue on your journey with more experience. Continually find small steps to help you move forward. Ask for help when needed. Reach out to those who have traveled a path similar to where you’d like to see yourself. Continue to gather more research as you figure out the direction you’d like to move. No path is ever a straight line. Seek to create a timeline and path, but be flexible to adjusting as needed because you know that you’ve committed to your DAY ONE. ONE DAY is now something you can truly visualize in the near future because you’ve set up the road map to get you there. Be specific with yourself always. You’re worthy and capable.

Here’s my task for you! Define one fitness goal that you’d like to accomplish in 4-weeks. For example, you want to lose 8lbs.
On your DAY ONE, you’ve decided to take the journey to losing 8lbs
    1. DAY ONE – Go on a 30 minute walk, and do this 3x a week for the next 2 weeks
    2. In two weeks, you’ll jump to walking 30 minutes, 5x a week
    3. At the start of your second week, you’ll add a healthy protein shake after every walk
    4. On the 28th day, you’ll weigh in and be happy with the progress you’ve made and celebrate that commitment you’ve made to yourself the past 4 weeks. You will also set a new overall goal for the next 4 weeks.