All our dreams can come true, if we have the courage to pursue them.
- Walt Disney
Imagine Your Life 21 Days From Now ...
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Only three more weeks to go (21 days) ... don’t miss the opportunity to take advantage of the complimentary Active Image On-line training program for the month of July. Others are already enjoying the benefits of training in the comfort of their home while receiving expert advice.
This week I scoured the internet to find out who said: “it takes 21 days to form a new habit”. Unfortunately I’ve come up empty-handed. However, it’s mentioned in Google 15, 400,000 times … so it must be true!!
- Are there any health habits you would like to change?
- Starting an exercise program?
- Quit smoking?
- Stop eating late at night?
- Drinking more water?
Most experts agree that you can kick bad habits or form new ones if you can practice for 21 consecutive days. If you want to see a permanent change in an area of your life, use these tools to help you achieve success not only in your fitness program but in all areas of your life. Read on and find out how ...
Enjoy the newsletter and have a blessed week!
Imagine Your Life 21 Days From Now ...
In my experience, the 21- day rule is a great start, but it takes a bit more than just doing something for 21 days to make it a permanent part of your life. Before you choose a health habit that you want to change over the next 21 days, consider the following:
- Choose S.M.A.R.T goals! Be specific about your goal --“I will walk each day for 20 minutes” or “I will walk for 2 miles each day” instead of saying “I will walk”.
- Plan for the unexpected! Life often gets in the way of the best laid plans but do try to anticipate challenges that might get in the way and roll with the ones that you have no control over
- Choose something that inspires you! It will help you reach your goal.
- Be tenacious! You must be willing to do whatever it takes to accomplish this goal -- wishing is not enough
- Make sure it’s your goal! Don’t lose weight for your spouse, to please anyone or because it is what society says you should look like -- do it for you.
- Develop a plan! Chart your progress and review it daily.
- Consider all areas of your life! If you plan to start exercising each day then you may have to consider going to bed earlier, eating high energy foods, adjusting your work schedule or adjusting time with family.
- Put systems in place! Get an accountability partner, tell your friends and family, keep a journal.
- Check your Attitude! Use inspirational quotes or affirmations to encourage yourself daily.
- Self discipline! The bridge between goals and accomplishment.
With a little planning the next 21 days can be the first step to a permanent breakthrough in an area of your life.
Nutrition Tip of the week
Counting calories, fats or carbs.
Fat grams, carb grams, protein servings, calories … just what should you be counting to lose or maintain weight? The correct answer is none of the above. When you follow the basic principles of healthy eating, you don’t have to worry about keeping track of fat grams, carbs or calories. Just follow these guidelines and the counting will take care of itself.
- Start your day with a balanced healthy breakfast such as whole grains and fruit
- Drink water throughout the day
- Moderate your intake of juices, caffeine and fast foods
- Consume a healthy serving of protein at breakfast, lunch and dinner (eggs, tuna, chicken)
- Limit intake of simple sugars such as white breads, desserts and sweets, pasta and white rice.
- Consume 8-10 servings of vegetables and fruit per day.
- Try to consume only whole grain breads, cereals, pasta and rice
- Don’t eat anything after 8:00 pm or 2-3 hours before bedtime.
Exercise of the Week
Double Leg Press outs
Core (body weight)
- Lie on your back with your knees towards your chest and arms flat on the ground.
- Keep your back flat throughout the movement and kick your legs out and away until they are almost straight.
- Bring the legs back in and repeat for the required number of repetitions.
- If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until your abdominal muscles get stronger.
About Cathy Morenzie
Cathy Morenzie is a certified personal fitness trainer, fitness instructor, and Pilates instructor. She specializes in providing creative fitness solutions for people on the go. She has trained thousands of clients and trainers over the last 15 years. For more FREE tips like these, contact us or call 416-410-8517 to schedule your complimentary session. Can't fit personal training sessions into your schedule, no problem - try our online personal training and receive the benefits of one-on-one personal training at a fraction of the cost.