Best use of 10 minutes of my crazy life!

Do you feel busier than ever? Is your stress level high and your energy level low? Can you carve out 10 minutes of your crazy life that will reduce your stress, increase your metabolism, lower your blood pressure and improve your mood?

What is the mystery 10-minute activity? It’s exercise!

Our number 1 excuse is that we don’t have enough time to exercise.

But what if I told you there is good scientific research stating that as little as 10 minutes of exercise makes a difference?

That’s good news!

Good news because we all have 10 minutes in our day for a little bit of exercise.

“This is a simple message – just a small amount of physical activity each day could have substantial health benefits. Physical activity should be an important part of our daily life.” Professor Ulf Ekelund, head of a research team at Cambridge University.

Just a nice stroll makes a difference!

“When overweight or obese, sedentary women walked 10 minutes a day at a low speed, comparable to a stroll in the Mall, they increased their peak oxygen consumption – a measure of cardiovascular fitness – by 4.2 percent compared to women who stayed on the sidelines’, says Dr. Timothy Church, director of Preventive Medicine Research at Louisiana State.

IMG_4777

Every little step makes a difference! littlestepstohealth.ca

One of my best stress reducers is a brisk walk. My husband Don and I walk outside in the nice weather.

In the cold of winter we walk in the Mall.

When I don’t walk with Don, I do Leslie Sansone’s walking DVDs.

I own dozens of them, from beginner 1 mile to advanced 5-mile walks. Leslie is in her forties and a great encourager.

There are no crazy dance steps, just walking steps.

She has real women like us walk with her. She has posted quite a few of her walks on YouTube.

Click on this link for a beginner walk.

If walking is difficult, then try some chair exercises.

I recommend Anne Burnell. Her programs improve strength, flexibility, energy and coordination and are all done in a chair.

Click on this link to see her video, which is about 8 minutes long.

With a few clicks on our computer or smart phone we will be all set and ready for a little bit of exercise.

This is another post you might like from August.  Find the fun activity that is best for you.

Today’s little step: Find 10 minute periods in your day to move your body. Find an activity you enjoy and do it!

Remember our core scripture verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation 

There’s not really any secret to getting healthy. It’s a lot of little steps!

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Be brazen and kiss the bathroom scale goodbye!

Did you know there is a device that defines your self worth and can predict the future? For a mere 35 dollars you can buy this electronic device at Wal-Mart.

There are special instructions that must be followed carefully.

After your shower, while still undressed, step on the device and then look down.

A number will appear.

Your brain will instantly process that number and your self worth will correspond to the number.

If the number is higher than the last time you stepped on, your self worth will be registered as low.

Your day will start off bad and you will likely feel lousy all day.

There is a good chance you will eat high fat or high salt foods throughout the day.

If the number is lower than the last time you stepped on your self worth will be registered as high.

Your day will start off good and you will feel wonderful all day.

You will choose healthy foods throughout your day.

Why do we let a stupid number on the bathroom scale, have so much power?

It’s crazy that we let it define our self worth and predict how our day will unfold.

All that number does is tell you how much your body weighs at that moment.

That number does not reflect much about your true health. It doesn’t say anything about the little steps you are taking to be healthy.

A number does not define my self worth

(not my feet, or my number, lol)

*The  bathroom scale doesn’t observe other changes in your health: that you are sleeping better, have more energy, are less moody, feel stronger and have fewer cravings.

*The scale doesn’t reveal that you are exercising everyday and have a healthier heart and more endurance.

*The scale doesn’t take into account that you ate a meal the night before that contained a lot of salt and you are retaining water.

*The scale doesn’t recognize that you are a woman and that your monthly cycle affects the number.

*The scale doesn’t identify that you have lost fat and replaced it with muscle.

*The scale can’t detect that your clothes are looser because you have lost inches.

*The scale doesn’t perceive that your body is well hydrated and nourished.

*The bathroom scale doesn’t know that you are smart, creative, loving, nurturing, fun, attractive and sexy!

A stupid number on the bathroom scale does not define our value; it’s time to take back the power!

Instead of using the bathroom scale to define our progress on our health journey, try this idea.

Use a pair of non-stretch jeans as your guide; ones that fit well and you wear regularly. Try them on once a week and check the fit.

If they feel just right then keep making and maintaining those little changes.

A little snug, then make a few more little changes.

Can’t do the zipper up, it’s probably hormonal, try again in a few days. When they start to get loose keep up the good work.

Another idea is to get out your measuring tape and measure your chest, waist, hips and thighs. Record the results.

Then once every two weeks re-measure.

Or take a picture, while wearing a tight fitting outfit.

Then once every 2 weeks take another picture and compare.

TODAY’S little STEP: Put the  bathroom scale away for a while. Choose to use the measurements, the jeans or the picture as the tool that will assess our progress.

Remember you are a beautiful beloved daughter of the King and He establishes your value!

Check out my bonus daughter in law’s new blog post on the exact same topic! https://eatreal4life.com/2017/03/13/losing-your-scale-is-the-weigh-to-happiness/

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THE BEST EVER 21 NON-FOOD REWARDS

Do you reward yourself with food? I’ve been choosing a little edible treat for years. It’s a habit that goes way back.

Back to when I was 3 and my Mom bought me a treat at the grocery store for good behaviour.

I’ve been rewarding hard work and good behaviour with a little indulgence for way too long!

I think maybe you have too?

It’s time to choose non-food rewards for a job well done.

On our health journey we need to reward ourselves along the way. When the scale says a number we like. When we walk a mile. When we get a compliment. When a pair of jeans is too loose. When we get a good report from the Doctor. When we feel energized and encouraged. When we feel pretty.

Be intentional about setting the time and money aside to reward yourself. You deserve a reward!

We need a reward that won’t sabotage our health journey.

Here are 21 non-food reward ideas!

 

non-food reward

21 non-food rewards for you!

TODAY’S little STEP: Reward yourself! Make a specific plan for when, where and how you will reward yourself. You are worth it!

For those of you who have young children or grandchildren get in the habit of using non-food rewards.

Keep up the good work! Remember every mountain is climbed one little step at a time.

Crush negative self talk and win!

“I’ve tried to lose weight before and I always fail”. Is this the running dialogue going on in your mind right now?

Don’t listen to those lies girlfriend!

Replace those nasty statements with the truth!

Here in Ontario, Canada in the winter we have several feet of snow! I watch my neighbour who chooses not to shovel his driveway.

He drives in and packs the snow under his tires. Eventually he can only drive in the ruts.

However, when the temperature warms up the snow softens. I hear the revving engine and the spinning tires.

He’s stuck in those ruts he made.

 

car stuck in snow

Just like my neighbour we can get stuck.

We think the same thoughts over and over again.

We start to believe those thoughts are true.

We get stuck in thought ruts.

“Your brain is programmed for the most dominate thought to win,” says Danna Demetre.

When we think negative statements continually they impact us. Eventually our feelings and our actions follow these thoughts.

If you feel fat and frumpy it’s because you believe the lie that you are thinking and telling yourself.

So what can you do about this nasty self-talk?

 

think new thoughts

This new thought process is Biblically sound. The Bible says, “ take every thought captive to obey Christ”. 2 Corinthians 10:5.  

God knows the power our mind has over us and He regularly cautions us to check our thoughts.

It’s time to identify the lies and replace them with the truth.

To help you get started I have written a healthy self-talk statement to repeat throughout your day.

This repetition will change your thinking, your feelings and eventually your actions.

TODAY’S little STEP: Start to identify the unhealthy self-talk that is going on in your thoughts. Replace those thoughts with this healthy self-talk statement. Repeat it out loud, throughout your day.

‘I am a beautiful, beloved daughter of the King. I make small changes to be healthy. Every little step makes a difference. Taking care of me is important.’

Author and speaker Danna Demetre impacts my health journey. I highly recommend her books and programs. http://www.dannademetre.com

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WHY WE FAIL WITH WEIGHT LOSS & 4 EASY SOLUTIONS.

Why do we fail with our weight loss plans? Did you know there are scientific reasons why we fail?

But there’s hope and scientific strategies for success!

James Clear is a writer, teacher and keynote speaker.

His focus is behavioral psychology, habit formation and performance improvement.

Wow, that’s someone that knows the science behind our troubles. I’ve visited his site James Clear and give him the credit for the first three points. 

WHY DO WE FAIL?

We fail because we set unrealistic goals. We try to change too many things.

We give up all junk food; eat only fresh fruit and vegetables and chicken and fish.

Then one day there is fresh pizza at the office meeting and the temptation is too strong. We give in and eat a piece and then have a few more. We feel like a failure because we ate pizza, which is not the truth!

The new eating plan is thrown away with the empty pizza box. 

SOLUTION?

Behavioural scientists suggest we change only 3 habits at a time. Three small changes that are easy to do and that we can stick with.

Here at little steps to health we make small changes. We change just a few habits. We downsize the plate we use at each meal or snack. We exercise for 10 minutes. We say a healthy self-talk statement with prayer.

WHY DO WE FAIL?

we-fail-because-we-are-seeking-a-result-not-a-lifestyle

We fail because we are seeking a result, not a lifestyle.

My co-worker wanted to lose 30 pounds before her daughter’s wedding. She dieted and exercised for months.

She looked great that warm June day. She reached her goal!

Once she reached her goal and the wedding was over, she slowly went back to her old habits and behaviors.

When I saw her at the Christmas party I noticed she had gained back most of the weight. It wasn’t a lifestyle change.

SOLUTION?

Lifestyle changes are changes that result in better health! Some of the side effects are weight loss, increased stamina, vitality and self confidence.

The changes we make need to be easy to do and things we can continue doing.

Lifestyle changes continue because being healthy for life is the goal! 

WHY DO WE FAIL?

We fail because we assume small changes don’t add up. The assumption is that your goal has to be big to make a difference.

Every January we make a plan to go to the gym or start jogging everyday. That seems like the best way to burn calories and get in shape.

We think that if we’re not sweating and out of breath it’s not making a difference.

SOLUTION?

Believe that small changes make a difference! It may seem silly to make a goal to exercise for 10 minutes every day.

However, we know 10 minutes does make a difference to our health.

Further, the 10 minutes of exercise is something we can stick with even on a super busy day.

When 10 minutes everyday becomes a habit, and part of our lifestyle we can gradually add a few more minutes.

Find an  activity that’s fun  and get moving! 

WHY WE FAIL?

We fail because as followers of Jesus we don’t access His power.

SOLUTION?

We need to call out to Jesus in prayer. Remember we are His beloved daughters and He loves to hear from us. We can tell Him the depth of our struggles.

We need to use the power of scripture to help us in our daily battles with food.

 

TODAY’S little STEP: Believe little changes make a difference! Lifestyle changes bring health for life!

Remember every mountain is climbed one step at a time!

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Authentic love: the priceless gift!

 

This Valentine’s Day will be different!

Yes, we’ll have a candle light dinner, with chocolate cake for dessert, like always.

But the expressions of love this year are intensified because of the recent loss of a well-loved brother.

Oh, the people I love are so precious!

 

When you experience this kind of shocking loss it puts life into perspective.

Priorities change.

Irritations lose their power.

Stuff loses its appeal.

Careers lose their supremacy.

Tasks and to-do lists can wait.

What really matters in life?

PEOPLE

I HAVE the time to stop and chat with an acquaintance.

For coffee shop visits with good friends.

Telephone calls and long texts are WORTH the time.

There IS time for interruptions. Interruptions involve people.

There IS time for long conversations, even late at night.

Time to share a joke or a good memory.

Time, one of our most valued commodities, needs to be spent on

 PEOPLE!

love-yourpeople-well

With this recent loss came FEAR.

FEAR that I too may lose those I love most.

With God’s help I am not letting FEAR be immobilizing.

Instead it is a FEAR that moves me to action!

This FEAR moves me to the action of loving my people well.

Hugs and kisses are given and received everyday.

The value of dinner preparation and the time spent around the table laughing and talking is priceless!

Acts of service done in love speak volumes.

Kind and loving words reach deep into hearts.

Memories are made and cherished everyday.

I don’t want time to dim the intensity of these feelings!

I want to live a life of no regrets!

I want to love my people well!

TODAY’S little STEP: Love your people well! They are a precious gift from God!

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Make a simple change to be healthy!

Did you blow it? Do you feel like a failure? Is getting healthy too hard with your crazy lifestyle?

There’s hope!

Start right now! Take one little step to be healthy.        Yes, just one little step.

One step seems too easy. But, when we create a really easy goal we set ourselves up for success.

When we have success we feel empowered.

Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University, says

healthy habits

“rather than trying an all-or-nothing approach that more often than not fails because it’s too hard to follow”.

Dr. Lutes backs up this statement with numerous clinical studies related to weight loss plans and programs.

Today’s the day! Take one of these little steps.

  1. Drink water as your main beverage. It’s calorie free, what your body needs and it makes your skin beautiful!

  2. Walk for 5 minutes everyday. Just set a timer and walk inside your house. If you feel good, set it for another 5 minutes.

  3. Switch to the smaller dinner plate. Your portions will automatically be smaller.

  4. Decide that your snacks will always include fruit. Add a handful of nuts for protein.

  5. Never eat directly from a bag or box of food. You will have no idea how much you ate.

  6. Have an accountability buddy, someone that you have to report to each week.

  7. Pray everyday. Jesus loves you and wants to help in your health journey.

  8. Quiet that inner critic. That voice in your head that says, “you’ll fail again, why bother starting again?” Instead repeat this statement everyday. “This little step is easy for me to do and it makes a difference. Taking care of me is important”!

  9. Be a food snob. If it’s not a 10 then it’s not worth the calories!

  10. Claim this promise from God! Memorize it! “For I am the LORD, your God, who takes hold of your right hand and says to you, ‘Do not fear, I will help you’.” Isaiah 41:13

Today’s the day!

One little step makes a difference.

Every mountain is climbed one little step at a time!

TODAY’S little STEP: Pick one little step to incorporate into your everyday life.

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I’d love to hear what little step you chose, let me know!