I did 12 surya namaskara today with about 10s of hanging bar exercise after every 2 suryanamskara.
Did 20 min of day 26 full body workout yesterday. Will finish up the rest (done).
Did this yoga for flexibility yesterday. Do want to get back to some poses. I used to be able to do halasana.
I can tell my core/strength and flexibility are increasing. I was able to lift my head in the chakrasana.
My lunges are getting deeper.
the brain accords more weight to recent information about the world when making predictions
By reading about different ways of reaching your goal,, you increase the likelihood of your brain thinking that you are on the path to success of following the goal in front of you. This is conditioning your brain into making habits, into believing that the workout today is going to be part of the weeks ahead increased activity.
In the last 5 weeks my activity has doubled. Once in a while I prime my brain on reading about things I want to accomplish. The literature helps.
As a couple, do the Odyssey Plan and see what you come up with for health aspect. From there, you can see how you can support your significant other in reaching their goal with common activities.
It is hard to do anything when you are tired, even if it is something you like to do.
Manage your energy levels first. Whatever is your healthy pick up drink, have that first and then decide how you are going to get this thing done today. Get all your vitamins in healthy range. Vitamin D, B12.
I usually mark lunch time for gym/exercise, but the above strategy works for me when I have to do house chores.
Energy, Enthusiasm and Flow - Be on the lookout for how these are changing with each of your activities in a day. And remember and recall the lovely feeling after a workout. What wouldn’t you do for that? Every workout begins with the first minute.
How do you carve an elephant out of wood? You remove what is not an elephant. Similarly, envision how doing workout regularly would mean. Have all the frequency, duration, schedule planned out. Initially you will find many obstacles of not being able to workout as you would like. Stick with it and keep making your environment friendly to your goals.
For beginners, active wear can put you in the zone.
Find out from regulars, what works for them, how they got there.
It is possible that you have found and tried some ways and they didnt workout for you. Only when we believe that we can move the needle, do we want to spend the efforts. That is why when we see proof that something worked for others, do we get inspired to try it out. And once you start seeing the results of your efforts, you will never stop. So the greatest effort needed is that time you will take to that first half pound loss. So make that your goal. It is achievable. After that the winning momentum, will make you stick to it.
The following authors and their books will make you understand the reason behind our choice of food making us overeat. You can look at their videos on youtube or Dr Eric Berg’s to understand how you can get rid of snacking by adding protein and healthy fats to your main meal. I recently found that adding crunchy or foods that need to be chewed like pomegranate seeds, you give your body time to send the full signal. You slow down and feel the satiety.
Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently by David Ludwig
The Hungry Brain: Outsmarting the Instincts That Make Us Overeat by Stephan Guyenet
Look at an aspect of your life, where you are already showing lots of discipline. This will give you a chance of learning about your self and how you are able to do things in a consistent manner.
If you dont have any consistent ones yet, thats ok.
Once you identify a habit that you want to take on, start tracking it. If it is something like workout, a smartphone app can be very helpful. If for example, working out daily is a habit you want to work on, you can look at the monthly calendar and see how many rings you got. You want to be leaning towards more doing than skipping. Talk to people who think they are consistent about something in life and how often they do it or miss it. In a conversation about someone introduced to yoga at a young age, he summed it as, “Its not that I do it everyday, but its not like I left it.” You want to get to a stage where you can tell the difference between how you feel on the days you dont follow the habit and plan to get back to it. Things happen and you will not follow your discipline everyday. But tend towards it barring situations that are not in your control.
You can use Lamare Habit Tracker.
I am assuming this is about body confidence. Congratulations on doing such an important thing for yourself. You are probably doing a week’s worth of exercise in a day. Also at the end of the workout, say thank you to your body for being a good partner in the workout. Try an inward approach too in knowing your interests and likes. Spend time with yourself. Be kind to yourself in the process.
Does your school have a gym or student recreation center? During college, we would fit in 1 hour of exercise in the gym between classes and homeworks.
Do you get a break during the day for a 20–30 min workout? That might power you through the rest of the day.
If you have a step tracker, you will be able to check how many steps you get in a day, when you wear so many hats. Your active responsibilities might make your NEAT higher than others. If you are not able to allocate 30 min at once in a day, 5 min of heartrate increasing activities during snatches of breaks that you find can help too. A smartwatch counts every time your heartrate goes into the workout zone.
“NEAT is the energy expenditure that we do not typically consider and it includes the energy expended maintaining and changing posture (laying, standing, walking, stair climbing, spontaneous muscle contraction, fidgeting, cleaning), singing, and other activities of daily living. “
Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure
When I was a high school kid beginning to gain weight, my dad used to ask me to join his yoga session. What I didnt realise was it was him slowing down from his exercise regimen of running and other exercises, so I could get interested in working out.
I never complained about walking, that came easy to me. Seeing my dad exercise regularly always inspires me. He shares how he maintains his regular workout. He makes it his priority and misses it if he cant do the exercise as planned.
I got some of my exercise views from him. It has now become a habit as he refers to as ‘like brushing everyday’. I enjoy exercise. I love to challenge myself with exercises. Sometimes looking at some exercise videos, I am inspired to try out and see how much of it can I do.
To keep continuously doing exercises, if we see changes in strength in our body or stamina, we get more inspired to continue doing the good work.
With all things happening around you, see which area of your life can you improve. Go with the flow but also as you plan. Find buddies for things you want to get good at. One day may be your study buddy is free, then finish off school/work. If an exercise buddy is free, get together and workout. Be flexible. Enjoy the serendipity. If plans cant happen, have alternate plans.
Having a strong core is a sekf-fulfilling thing. If you have a strong core, you can exercise more. You have to exercise more working on the core area to get a stronger core. You can even walk faster with a strong core and with a better posture. Tony Horton of P90x has a core workout which will have you sweating by the end of it. This is a secret you can share with beginners next time.
I have been overweight from the age of 13 to 22. I have been exercising regularly since age 21. During 23–24, I lost lots of weight. Initially as astudent, i didnt find time to exercise but after that it became my priority. I even made my environment work for me. When office provided food, I would only eat chapathis so that it is easy to count. I had also achieved a good relationship with food. There will always be changes in body weight due to hormones and other factors. But the best gift that we can give ourselves is the knowledge of nutrition and movement and sticking to it through the thick and thin of life.
It is possible to maintain a good healthy weight if nutrition, exercise, sleep are all taken care of.
My initital weight loss was from 1 and half hour of walking up and down to office each day. I have never crossed that weight other than during pregnancy. Ingrain good habits into your life. Maintain a healthy relationship with food with mindful eating practises. If you cook your own food, then you will crave less of the fancy foods as you know how to make them as well as learn more about what goes into each food.
After that I started working out on the elliptical. Between 21–23, I used to still workout for 30 min at the gym. A friend introduced me to the elliptical. I started with the usual 30 min but one day I saw the machine was at 1 hour done by a previous exerciser. I could not believe that the exercise could be done for an hour. Thats it, in the next 3 months I lost so much weight. It was like a fat melting machine. After I reached a maintenance weight I would alternate with 30min gym and 30 min yoga.
You have a good chance of making a good gift for yourselves that grows with each year, making you stronger and healthier.
I know other people who were overweight in their teens and now learn weightlifting and go to competitions.
Today wasnt the best day in terms of energy, but I still pressed on. Just moving along with Tony Horton and team for the legs and back workout and walking after that, made me feel good.
Yesterday and day before I felt so energetic, back to my old self. About 3 months in with vitamin D replenishment, 2 months of levo, healthy eating, intermittent fasting, I am at a healthier weight and great energy. Just a week ago, i couldnt entertain the thought of increasing weights during strength training.
Yesterday I was able to go to 10lbs dumbbell pairs for full body workout. Long time ago I would work with 20 too. Long way to get there. But adding vitamin B12 since a week and all other changes make me feel so good now.
Slow down to recover. Have healthy food. Get good sleep and exercise. Wishing you all energetic days.
I just dropped the next post in my fitness series - this time moving from food to workout routines. I hope this helps with the mind game 💪😅https://t.co/4pf0DlR8cr
— Mark Suster (@msuster) January 13, 2021
Like the greedy woodcutter, keep going a few more steps.
