Why do we so often get frustrated and fail with our good intentions to get healthy? We always try to change our actions first. But I’ve learned that we need to change how we think first and then the actions follow!
Our brain and what we think and believe impacts what we do.
Is there a running dialogue going on in your mind right now?
The nasty voice that says, ”Why even try again, you always fail? You’re just doomed to be fat. You’re too old to change now. You’ve tried to lose weight before and you always fail”.
Don’t listen to those lies!
We say things to ourselves that we would never say to a friend.
I call it ‘stinkin thinkin’!
In her book Change Your Habits, Change Your Life Danna Demetre says that our brain is programmed for the most dominant thought to win.
She describes how our brains work.
Thoughts that we think all the time form a physically larger neuron pathway in our brain, like a superhighway. We aren’t even aware that we are thinking them. They have become habits.
Thoughts that are rarely experienced are like little-overgrown pathways.
But the exciting news is we can change the neuron pathways.
When we stop thinking a group of thoughts, that highway can shrink.
When we start to think a new thought, a pathway can become a highway!
So what’s the lie cruising down your neuron superhighway?
What is that nasty voice saying to you?
Really listen especially when you are frustrated because your clothes don’t fit or when you step off that stupid bathroom scale.
Take a minute and write it down.
Then replace that lie with the truth.
Here’s head start. Here’s a healthy truth statement for you.
Taking care of me is important. I’m worth it! Little steps are easy for me to do and they make a difference.
Next week we will focus on our spirit, the truth that comes from our Great God, and His good words.
That’s where the power to change really comes from.
TODAY’S little STEP: Listen to your stinkin thinkin. Identify a lie you believe. Replace it with the truth.
What’s your stinkin thinkin? I’d love to hear from you!
Exercise doesn’t have to be something we endure.
When we choose the activity…we can like exercise!
Start thinking about a fun activity that gets your body moving.
My favorite is walking.
I also like bicycling, hiking, canoeing and kayaking.
My friend has discovered water aerobics and loves it.
Another friend walks on the treadmill while watching TV.
If you have any health issues that make movement difficult it is imperative that you visit your Doctor and have a wellness checkup first.
To help you discover the activity that’s fun for you, here are some questions to get you thinking. Go ahead take the quiz!
Indoors or outdoors?
Alone or with people?
Do you want to spend money?
What did you like as a child?
What have you tried before and quit? Think about why it didn’t work.
Are you competitive?
Is there something you’ve always wanted to try?
Do you need an accountability partner?
What is your daily schedule like? When can you exercise?
Here are my answers to the quiz.
I hope they help you discover your activity.
I like outside exercise except in the winter.
I prefer to exercise with someone.
I don’t like to spend money. I want to exercise for free.
When I was a child I played and hiked around our little hobby farm all the time.
I bought an exercise bike and then a ski machine and found out I hate working out on machines.
I am not competitive. I don’t like organized sports. But I do like it when my Fitbit prompts me to walk 250 steps every hour. I want to win!
I would like to do an organized 5 K walk/run.
I don’t need an accountability partner. I really just love to walk.
I have lots of flexibility in my daily schedule.
Walking is my best choice! I really like it! I walk inside in the winter and outside during the other seasons. The only cost is a good pair of walking shoes.
My husband, Don usually walks with me. We try to walk right after work before we have dinner. (When I’m really organized I put something in the oven to cook while we walk.) On the nights we can’t walk together I often watch TV and walk on the spot or do a Leslie Sansone walking DVD.
What’s your favorite activity?
Enjoyment is vital!
It has to be fun!
Now that you found your activity – be intentional; fit it into your day. Yes, it’s that easy!
TODAY’S little STEP: Take the quiz. Find the fun – the physical activity you like best. Make a plan to fit it into your daily schedule. Just do it!
Share your fun ideas.
Did you know there is a sneaky way to keep your body healthy and the pounds from creeping on?
It’s incidental exercise.
The exercise we get every day by just living life.
Incidental exercise in part of my healthy lifestyle. My kids tease me because I park at the farthest corner of the parking lot when I go shopping.
I walk on the spot during TV or movie watching. No one complains as long as I don’t block their view.
I stand more than I sit.
I purposely store things that I use daily in the basement.
I am convinced that these little lifestyle changes have helped me to keep the weight off.
Incorporate some of these ideas into your life. Little steps that make a difference!
Move while you wait. When cooking dinner and waiting for the water to boil walk around your home.
Wear a pedometer every day. Smartphones have one built right in! Plan to increase your daily steps. Set a daily goal.
Take the stairs. Whenever possible, take the stairs, up or down.
Park further away. Park at the far end of the parking lot and take your packages to the car yourself.
Stand more. Standing burns more calories than sitting!
Walk briskly. Walk like you are late for something!
Get outside. Shovel snow, mow the lawn, work in the garden, or wash the car by hand.
Go get it yourself. No personal servants allowed.
Store it downstairs. Purposely put frequently used items in the basement.
Phone calls. When talking on your phone pace around your home or office. Remember just 10 minutes makes a difference.
Stand and walk at children’s sporting events. Pace the sidelines during soccer, climb the stairs during swimming. If you don’t want to miss that amazing play then walk during halftime breaks.
Visit a co-workers office instead of calling or using email.
Compete. My friend bought her husband a pedometer too, so now they have a healthy competition every day.
I received a Fitbit for Christmas. I love the feature that vibrates and reminds me to get 250 steps each hour. (Oops, back in 5 minutes, it just reminded me that I’ve been sitting for too long.) I have met my 10,000 step goal most days. There is something about checking that number throughout the day and winning.
TODAY’S little STEP: Pick 3 tips to incorporate incidental exercise into your daily life. Every little step does make a difference.
I’d love to hear how you add incidental exercise into your life! What are you going to do today?
Here are some great sights if you want to read more.
What mystery activity can reduce your stress, increase your metabolism, lower your blood pressure and improve your mood?
It only takes 10 minutes and it’s easy.
Did you guess – exercise?
“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.” Dr. Timothy Church, director of Preventive Medicine Research at Louisiana State
Just a nice stroll makes a difference!
That’s our next little step!
Find an exercise you like to do and do it for 10 minutes a day.
Begin by getting your doctor’s permission if you are new to exercise.
Then start with 2 five-minute periods of exercise – walking is usually best if you are new to exercise.
“Just a small amount of physical activity each day could have substantial health benefits.” Professor Ulf Ekelund, head of a research team at Cambridge University.
There you have it. Scientific research to support the importance of 10 minutes of exercise.
Even the perfectionist can find 10 minutes to walk.
Walking outside is my favorite exercise.
It is my best strategy to beat stress and win! I walk with my husband most evenings. When winter comes we walk in a Mall.
There’s a small one nearby that has only a few stores. It’s warm and dry and free.
When we don’t walk together I use a walking DVD.
I really like Leslie Sansone’s walking DVDs. I own dozens of them.
There are no crazy dance steps. Just walking, side steps, kicks, and knee lifts. She has real women like us walk with her.
Leslie is in her forties and a great encourager.
I can walk in the comfort of my living room. I can even walk in my PJays! She has posted quite a few of her walks on YouTube.
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 Chair exercises. This video is about 8 minutes long.
With a few clicks on your computer or a smartphone, we will be all set and ready for a little bit of exercise.
If the computer is not for you then set a timer and walk inside your home.
Exercise doesn’t have to be hard to make a difference, especially when just starting out.
Say it with me and believe it, little steps make a difference!
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
Today’s little step: Find two 5 minutes periods in your day to move your body. Find an activity you enjoy and do it!
Little steps make a difference!
If you have found this helpful please share it with your friends.
Is this the year you will be diet free?
Will this be the year you walk with me as we create and maintain a healthy lifestyle?
You can stay right where you are in your health journey or you can take one little step.
You can do it!
Today’s the day!
Take just one little step to health.
Create a new lifestyle that cares for your body, mind, and spirit?
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You won’t want to miss any details!
If you are a regular reader stay tuned for lots of fun topics for the New Year.
I’m really excited as I am presenting my Little steps to a group of women on Wednesday!
It is my hope and prayer that many women will be encouraged to take little steps to health.
TODAY’S little STEP: Check out some of my previous steps. Here are some links to some of my favorites!
Remember every little step makes a difference!
I want to save you time, money and heartache! Make 2018 different! Don’t start a new diet! By the end of January, you will feel too deprived, too stressed and you’ll quit. Sorry but the truth hurts.
Dieting and exercise are common New Year’s resolutions. We always think getting healthy needs to be full of deprivation and pain.
If you are a new reader, I want to encourage you to make some small changes. Little changes that aren’t too hard, which easily become habits. That’s what has worked for me.
I lost 20% of my body weight and I have kept it off for over 9 years! I made some little changes. I call them little steps, and now they are part of the way I live. They are habits that are part of my lifestyle. I call them lifestyle changes.
If you are a regular reader then I want to encourage you to keep up the good work! Those little steps you are taking are making a difference!
I write this blog because I have learned that getting healthy means we make changes for our body, mind, and spirit.
Most of the time we focus on making changes just for our body. That’s the dieting and the exercise.
But what we believe impacts what we do.
We have to pay attention to that nasty little voice in our heads that focuses on our failures.
I call it ‘stinkin thinkin’! There are so many lies we believe and we have to replace them with the truth.
Over the last 10 years, I have learned that God cares about my health.
He has given me this body as a gift.
Some days I don’t do a good job of taking care of His gift to me.
I get frustrated with the time it takes to get healthy. I want it right now!
God reminds me to not get tired of doing the good work of taking care of my body because if I keep it up I will reap the benefits. That’s my paraphrase of our core Bible 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
Each blog post ends with a challenge – to take a little step. Each little step makes a difference!
TODAY’S little STEP: If you are a new reader sign up to receive these posts as an email. If you are a regular reader get back on the path. Pick one little step and make it a habit. You already know which one is calling out to you! Check out previous posts.
Exciting news….my blog is undergoing a transformation in the next little while! There shouldn’t be any gap in the posts but you may need to sign up again. I will keep you posted!