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Keep Your Fitness Resolution All Year Long

Year in and year out, fitness and New Year’s resolutions seem to go hand in hand. Every year a promise of a livelier, healthier, fitter you comes to the front of your focus —at least for a few months, anyway. In order to keep your fitness resolution well into the new year and perhaps even carry it into the next year, you must build a momentum and stick with it! The only thing standing between you and your ideal of perfect health —is you.

Find Your Tribe

The good thing about having an extremely common resolution such as health and fitness is how easy it will be for you to find people to connect with. Surrounding yourself with like-minded people who are on the same quest as you will indeed keep you from slacking on your goal. A good support system will aide in assisting you with making sure your fitness stays a priority. If your support team isn’t in your immediate family or circle of friends, no worries, there are several other ways you can meet them.

One good resource for finding your tribe is a social media outlet such as Facebook. You could pose a question via status to your friends’ list asking if any of them have a new year’s resolution in fitness. If Facebook isn’t your thing you can always go the organic route and meet people by attending classes at your gym or workout facility. Once you’ve found your accountability partner(s) you can either workout together, or contact each other on a regular basis to make sure you are still focused on your resolution. You will be more likely to accomplish your goals when you feel like there is someone cheering on your progress!

Prep your meals ahead of time

One of the quickest ways to thwart your efforts in the gym is unhealthy eating. In a world where convenience is king, drive-throughs and processed foods have just about taken over healthy, planned, wholesome meals. If you are serious about sticking to your resolution, it will be wise to avoid the pitfalls of poor food choices. Heavy snacking and less than healthy meals will definitely put a monkey wrench in your progress.

In order to beat this, it’s best to plan and cook all of your meals at the beginning of the week. Also choose healthy, easy to grab snacks to ensure that you won’t reach for the nearest bag of chips when you get that midday urge. Poor dieting choices have the tendency to make you sluggish and unmotivated. Be sure to load up on foods that will give your body the fuel and energy it needs to pursue a healthy lifestyle.

Your health journey is a marathon, not a sprint

A lot of times in all the hype surrounding the new year, people tend to set goals that may not be feasible or realistic to attain. A fast start almost always guarantees a burnout, so be mindful of that when setting your fitness resolutions. Give your mind and body time to adjust to your new fitness regimen —do not over do it. Start at a pace that feels natural to you, then work your way up from there. Track your progression and allow yourself the opportunity to feel good when you cross a milestone. The more you treat your fitness goal like a lifestyle, the more likely it will become integrated into your day to day routine. Let your new year’s resolution guide you into a lifestyle that you can look back on next year with pride and contentment!

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What Is Your Intent For 2017?

A little over two years ago I met the founder of the My Intent Project, Chris Pan, in Malibu. Chris was going around asking people what their ‘word’ was (a word that was important or inspiring to them), and making them bracelets with their chosen word engraved. Earlier that morning, Brazil had just played a crazy game against Chile in the World Cup, which resulted in a 3-2 shootout victory in penalty kicks. Man, was that game stressful! When Chris asked me what my word was, I thought for just a second before replying, “faith.” My reason? I had faith that Brazil was going to win the World Cup. (Little did I know at the time Brazil would lose against Germany in the semi-finals by an embarrassing six points, but I digress.)

Over the years I watched as Chris’ company grew with the goal of becoming a catalyst for meaningful conversation. Picking a word begs the questions: “What do you want more of in your life?” “What challenges do you want to overcome?” or “What are you passionate about?” In no time, the My Intent Project was featured on the Today Show, had a booth at Jay-Z’s pre-grammy party, and most excitingly (for me) Kanye West proudly wore his word [BEAUTIFY] on the cover of Time Magazine.

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Six months ago, my intent for the next stage in my life came to me out of the blue. I rushed to my computer, got on MyIntent.org, and ordered myself a bracelet. My new word? CREATE. I had realized that what makes me happiest is releasing my creativity. I needed to do more of that! So I made the intent to create on different outlets and on different platforms.

This Christmas I decided to give the gift of intent. I ordered a Makers Kit (highly recommend!) and started asking my best friends questions about what they wanted from 2017. “If you could choose a word, something you want to achieve or live by in 2017, what would it be?” This led to meaningful insights about those closest to me. Words such as AWARE, CONTROL, CLARITY, HAPPINESS, HARVEST, STRENGTH, BE, and YES came to light; all with beautiful and inspiring reasons behind them.

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On New Year’s Eve, the only accessory I wore was my intent (now on a gold bead necklace) to set the vibe for the new year. I haven’t changed my intent to CREATE because I am still inspired by it every day.

Now that we are in 2017, I encourage all of you to think for a minute about what your word is. Some of you may have more than one word. Some of you may have to take some time to think about it. The goal is to dig within yourself, discover your purpose and passion, and set your intention.

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The My Intent Project is a true Lyfebulb favorite! Feel free to reach out and share your word with me and the Lyfebulb team! We would love to hear your story!

New Year, New You

Happy New Year! It is the third day of 2017- have you made your resolutions yet? We, presumably like many of you, have resolved to take better care of ourselves and improve our health. We want to work out more regularly, eat healthier meals, and drink more water.

We want to step out of our comfort zones and expand our horizons in all aspects of our lives: nutrition, fitness, work, and personal. We want to work harder, do better, and of course relax frivolously along the way.

With all of this in mind, let’s start the year with a new workout routine! This routine was put together by our trainer, Ken Yu, to strengthen our backs. It is a full-body workout, which is important when aiming for overall improvement in your health and body.

Gorgeous brunette warming up and doing some push ups a the gym

WORKOUT:

Start by stretching the hamstring muscles.  Lie on your back and straighten your leg upwards to target the muscle fibers nearest to the knee. You can also do the sitting hamstring stretch, which stretches the muscle fiber higher up the muscle nearer the buttocks.

Do 5 Rounds:
20 seconds plank hold
10 body weight squats
10 elevated pushups (kneeling pushups)
10 lunges
10 mountain climbers on elevated surface
20 seconds of arm circles

-Rest as necessary between rounds-

Also, our friends over at The Fit Blog have just begun their Fit With Diabetes New Year Challenge! Join them in a 4-week challenge filled with meal plans, workouts, and diabetes education.

Happy 2017!

 

Beating Those Lazy Days

Friends, it has been weeks since we made our New Year’s resolutions. How can we motivate ourselves to stick to our plans for healthier and happier selves? We know that exercise is good, but also how easy and comfortable it becomes to slack off burning the fat off.

As the saying goes, When the going gets tough, the tough gets going. We’ll break own the three pillars to gym motivation for when being lazy seems so easy: Why you shouldn’t skip the gym, How you can avoid skipping the gym, and You missed the gym…now What.

Why you shouldn’t

Gyms across the country have the slogan “You’ll never say, I wish I hadn’t worked out today” across their walls. Why? Because it’s 100% accurate. You may not appreciate the soreness, or you may feel fatigued later on in the evening, but in a world filled with guilty temptations, one thing about your day that you’ll never regret is that you spent time improving your fitness.

It’s February. Before you know it, you’ll be trading winter coats and boots for bathing suits and sandals. Put the work in now, future you (the one catching rays by the pool) will thank you.

When you work out, you feel more confident. When you skip the gym, you feel more self-conscious. It’s simple. You can’t put price tags on confidence and positive feeling about yourself. Working out is also known to relieve stress and release endorphins. If you care about how you feel, then you know you have to keep a regular workout regimen.

We live in a social media dominated world. Whether it’s a celebrity favorite or your neighbor down the block, you can count on being subjected to photo evidence that other people are working out. A healthy lifestyle is a personal journey, but boy does it brighten your day when you know you too are putting in work at the gym.

Physically speaking, working out has far more benefits than just helping you to look good; but it can actually help regulate your sleep cycle. When you skip the gym, you’ll feel tired and sluggish all day and then wide awake and restless at night. This is easily one of the most annoying phenomenons your body will subject itself too, and the fatigue will negatively affect the productivity of your work week.

Are you worried about food cravings? Do you want to eat a little dessert guilt free? Well when you work out, it’s easier to eat healthier. You feel accomplished about your day’s work and the mindset you have when you return home is to keep the good habits rolling. Also, when you weight train or interval train your body feeds off calories hours after you’ve completed your workout. So if you so please, you can consume a few more calories than if you chose not to work out, without worrying about fat gains.

Remember, if you aren’t getting better, you’re getting worse

How you can avoid it

Now that you have plenty of reasons why you shouldn’t miss the gym, here’s a few tips on actually making it out there:

Your pilgrimage to the gym doesn’t have to be alone. Willpower is much stronger when you have a gym buddy there for support in solidarity. Join a group, carpool, set appointments with friends, whatever is necessary to get you in the room. It still counts if you are only there to not look bad in front of a judging peer.

Take the time to plan out a schedule. Whether it is what you actually want to accomplish in the gym on that day, or when you can make it, it is much easier to stick to a well organized plan. Improvisation is akin to procrastination.

You know what really boosts your motivation? Activities that you actually enjoy. 45 minute treadmill sessions aren’t for everyone. Join a recreational basketball or dodgeball league and get those competitive juices flowing.

Rats… You did miss the gym. Well now what?

So despite my words of wisdom and impeccable advice you still couldn’t make it out the gym. Never fear, here’s a few tips on what to do now:

Don’t overeat, feel yourself getting full. You should drink lots of water and other non sugary fluids throughout the day to mitigate your appetite. You shouldn’t hit 1000 extra calories on top of already missing the gym.

Take the stairs, take a walk around the neighborhood, or run all those errands you have been putting off for some time. It may not be the hour long sweat-tacular , muscle crunching workout you had hoped for, but the day does not have to necessarily be lost.

Take some time to analyze the day and see what happened. Be true with yourself on what caused you to miss on a promise you made to yourself. Was it a party the night before? Improper planning? Work to get better or plan ahead to ensure you won’t miss many more workout days again.

Last but not least, get ready to hop back on your bicycle go again the next day. You lost the battle, not the war.

You can do this, I believe in you.

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