It takes 21 days to form a habit. I am sure you are probably getting sick of hearing me say that by now,
but it is true. By the end of week three, we will be at 21 days, and hopefully, you will be feeling better, your clothes
are looser and you are enjoying your daily fitness routine! After a weekend half marathon (13.1 miles), I took Sunday
off, almost feeling guilty! I walked 4 miles this morning and did about a half hour of yoga. I plan on another
short walk tonight after dinner, just to help the food digest....It does become a habit.
In one of my daily emails, I suggested adding a stretching routine such as yoga and a meditation routine to your weekly
workout schedule. Try to find a yoga class in your area so that you can learn the basics from a teacher. If you
don't like the first class you try, find another one. There are many different types of yoga, so find one you like!
Meditation can be taken in a group, or you can just get a CD and be still. Being still is something we have a hard time
with. We are in a go, go, go world, and to sit still for even 5 minutes seems like a guilty pleasure. Try it,
and see how much better your day goes. I have a link on the links page to a meditation site. If you would like
more information let me know.
So, this week we want to work on the following items:
1. Add 1 more minute per day to your fitness routine. If you are already at 60 minutes, then start to up your intensity!
If you feel comfortable, then add more minutes per day, but just don't overdo it. I want you to enjoy your daily activity,
not look upon it with dread. Also, try to add in a yoga class this week. It is a nice stretching workout, and
it helps you to maintain focus on the rest of the week. I have said before, yoga was a turning point for me. It helped
me to become more healthful in many areas of my life.
2. Try to take one day per week where you eat no meat or animal products. This day may look like this:
Breakfast: Oatmeal with Raisins and Soymilk
Snack: Apple
Lunch: Salad greens with black beans and tomato salsa
Snack: Banana
Dinner: Salad greens with red wine vinegar and olive oil. Grilled tofu or a boca or garden burger and a baked potato
Snack: 1 cup of berries with soymilk and ice. Blend in the blender for a smoothie or eat it in a bowl without the
ice....
This day without animal products will help to make you feel lighter. It can help to keep your bowels moving well.
You may find that you want to add more of these days! You can eat more food when you eat this way, and these foods are nutrient
dense, but not calorie dense! Build a salad....skip the heavy dressings and see how much better you feel.
3. Try some meditation this week. At first it may seem awkward, but keep practicing! Do an internet search on meditation,
or find a CD at your local store. Guided meditations are nice, and can start working you into a more individual program
of meditation. This will help to calm you, and let you be more focused on your goals. Not sure where to find the
time? Try rising 20 minutes earlier, or stay up 20 minutes later. I am a night person, so the later the better
for me, but find a time that works for you.
4. Stop feeling guilty about being gone to get fit. Many people (moms especially), feel guilty taking time away
from their families to exercise. Push this thought out of your mind and tell yourself that you are doing this not only
for yourself but for them! You will be more energetic and happy if you are getting yourself healthy and in shape!
