Wow, this is a
busy time of year; for me and my clients. School just let out and even my most
disciplined clients are struggling to balance their health and fitness goals
with their summer routine. For me, family events (let’s just have a graduation
and wedding all in one month, why don’t we…) and travel (…let’s throw in a
mission trip too!) have me squeezing each precious minute out of each day. (One
example is this month’s blog post coming out at 8:00 pm on the last day of the
month!)
Typically,
when we feel the “threads of life” unraveling due to these extra demands, we have
the temptation to ditch our health and fitness plan, especially if it’s new and
not a life habit yet. Why? Because our minds (and bodies) desire to protect us
from stress and want to revert to anything comfortable and familiar. And if our
health plan is not yet a habit, it’s still a bit uncomfortable to implement
consistently. Let’s be honest, even if it IS a habit, it’s still hard to
implement in the midst of chaos (speaking from experience)!
Any of this
sounding familiar? If so, I have a quick lesson in SEWing to keep those threads
from completely unraveling. During this busy period, focus ONLY on the health items
below to help you stay on track in a manageable way, beat the odds of burn-out
and weight gain, and feel your best until you can get back to the other
elements of your health plan.
S=SLEEP AND
SPIRIT
Adequate sleep
is non-negotiable. Sleep will affect everything from food cravings to stress levels to
productivity. I know…you are so busy you can barely shower, let alone get to
bed on time. Just trust me…prioritize and PROTECT your sleep and you will be
amazed at how much more effective and efficient you are with “all the things”.
And, a lot more cheerful too! Again, sleep is non-negotiable!
Taking just a
few minutes to nurture your spirit will also pay huge dividends. This will
look different for everyone; meditate, pray, read,
or practice any other behavior that provides a sense of peace and fulfillment.
This can happen anytime; but to set your mindset for the day, it’s most
effective in the morning.
E=EAT
The worst scenario during stressful times is to find yourself
hungry. When the stress hormone cortisol is running high and we are physically
and mentally exhausted, our body (in its desire to protect us) will crave quick
energy like processed carbs. This sets us up for a cycle of quick energy
followed by a crash followed by cravings, etc.
To counteract this biological response to stress, eat
nutrient-dense REAL FOOD spaced evenly throughout the day to maintain
blood sugar, energy levels, and keep cravings at bay. And keep food choices
simple! A busy time of life is not when to try a new “meal-plan” requiring a
list of ingredients, shopping trips, and recipes. Bottom line, choose a few
favorite foods that you can pluck, pick, shoot, or catch (well, maybe not you,
but someone) and minimize foods that come in a box, bag, can, or carton with a
long ingredient list. Simple!
W=WALK AND WATER
You may not be able to carve out an hour at the gym, so aim
to walk whenever/wherever possible – 10 minute increments is
all you need as the aerobic benefits are cumulative. Think movement, more than
exercise. When life settles down, you can get back to your full training plan.
Let me state the obvious…water is essential to life! Our
cells, organs, tissues all need water to carry out their functions. Water is a
major component of blood and transports nutrients and oxygen throughout our
bodies. Symptoms of dehydration include fatigue, headaches, dizziness, cramps,
even cravings! Not ideal ever, but especially when dealing with added life
demands. Make it a habit to have water with you at all times to keep your body
running as efficiently as possible.
NOW WHAT?
As promised, I’m ending all posts with “Now What” action
steps because as much as I love that you read this blog, it doesn’t do you any
good if you don’t ACT on it. So, here’s your 3-part “Call to Action” this
month:
- Do one thing TODAY to improve either your sleep quantity or quality – turn in earlier, cut out caffeine in the afternoon, get rid of any light omitting device in your bedroom, etc.
- Pick 3 favorite real food items to always have on hand (and go buy them).
- Put walking shoes/socks and a reusable water bottle in your car so you are ready for a walk and water whenever/wherever.
I could do a separate blog post on each of the SEW items
above (and maybe soon I will) but the point of this post was to provide
SIMPLICITY in times of chaos. So, next time you feel like life is coming apart
at the seams, you now know how to SEW in order to keep things together,
prioritize your health, and ensure you feel strong mentally and physically to tackle
whatever comes your way.
Be MORE,
Coach Lisa
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