This summer I will celebrate my 20th wedding anniversary. I have been blessed to have experienced lots of laughter, some tears, support, frustration and unity. Now I want to celebrate many healthy years together in the future. When my husband expressed that he wanted to change some health habits for the better I knew just who to help guide and educate him, Isabelle Attai. Thanks Izzy for supporting Wade in his 27lb. (and counting) weight loss! Now he is sending me quinoa recipes!
5 Wellness Tips for your Active Lifestyle
Spice up your active lifestyle this spring by following a few wellness tips. Create new goals for outdoor fun and sports, looking great in bikinis/mankinis, and keeping kids energized to avoid the dreaded “What are we doing now?”
1. GET UNCOMFORTABLE- Avoid getting stuck in your ways because it’s the path of least resistance. Get uncomfortable until it becomes comfortable. We tend to cling to what we know because it is easy and predictable, and those are comforting thoughts. The problem is that comfort provides a false sense of security that holds us back. Commit to remove yourself from patterns of behavior that are not productive–lose the night time eating, stop putting off exercise because everyone is more important than you, etc.
2. HYDRATE- Water is free and essential to thrive. Invest in a 16-25 oz PBA free water bottle and commit to refilling it 4xper day. Too much? Then start with refilling 2xper day. Just initiate the habit, that’s what’s important. Drink purified or distilled water to prevent a build up of fluoride, arsenic and other water toxins when possible. Water increases energy and immune functions, decreases fatigue and cramps, promotes weight loss, flushes out toxins, and much more. Don’t leave home without it!
3. PACK SNACKS ON THE GO- Maintaining energy at all times is a must to perform your best in all manner of activities, and is a basic foundation for mood stability. Always combine protein with carbs. Consistent snacks between meals will help maintain blood sugars, increase metabolism, maintain concentration, and will overall make it easier for you to stick to healthy food choices throughout the day by managing the snack attack urge. Good snacks should be between 150-300 calories depending on your goals and activity level. Some of my favorite “On the go” snacks are:
1. Protein bars or shakes-Favorite: Usana Nutrition Bar-160 calories, 12 grams of protein, low glycemic, gluten free, GMO free
2. Snack packs of unsalted raw almonds with carrots or cucumbers
3. Apple with mozzarella cheese stick or Justin’s individual peanut butter packs
4. Hard boiled egg and fruit (grapes or berries) or celery sticks
5. Lower sugar granola and milk box (Udi’s has gluten free and low glycemic granola)
Bring a small cooler in the car with an ice pack and keep it cool during the warm weather.
4. EXERCISE PROGRESSIVELY- Create a realistic, repeatable routine, and then build your strength and/or endurance by increasing variables such as time, intensity, load, and/or number of repetitions. Don’t worry about those crazy TV ads showing folks nearly dropping dead from exhaustion in the latest miracle death march workout. Start slow, and prudently increase variables as you become more fit. If you are already an athlete, gradually push the boundaries of your comfort zone by varying the intensity of workouts from day to day, trying new classes or forms of cardio training, and increasing your anaerobic threshold by working out longer in zone 3 or 4 twice per week.
5. LISTEN TO YOUR BODY- Seek Balance: Stress, emotions, self-doubt, lack of exercise or too much exercise, and poor diet all manifest themselves in the form of physical symptoms-fatigue, illness, and injury. No pain no gain is a sports slogan that has little to no grounding in the science of wellness. Each person is different, and every day is different. Sometimes you need to puck up the pace with exercise, and sometimes you need to tone it down for sustained and maximum results. Are you sore or fatigued from workouts for more than 2 days? If so maybe you are overtraining and need to take down the intensity. Do you feel pain? Listen to your body and avoid injury and over training. When you feel hungry do you reach for fuel of junk food? If you are not familiar with the signs of over-training, or think you may be training too lightly, call me. I can help you find the balance you seek.
Izzy Attai is a Wellness Coach & Certified Personal Trainer optimizing lifestyle choices in fitness, nutrition, and mindset. I customize wellness solutions based on where you are in your health journey. Contact me at firstname.lastname@example.org and visit my website and blog at www.izzyfit.wordpress.com