A Healthy Week To Boost Fitness

healthyyou

A few weeks, well maybe a month ago, a friend and I were talking about getting together a hardcore diet/ fitness plan that would last one week. This would be to boost our healthy habits and jump-start our thinking about getting healthy and staying healthy.

I did some research, forgot about it, and then did a bit more research. Through research and the knowledge I already had I came up with a little system that I will be trying out. I think this system should only be done for a week as a boost, since it is to push you to be healthier. I also don’t believe in restricting your permanent diet and fitness all at once. That has failed for me in the past. What has not failed is gradually becoming healthier and knowing why.

Before starting anything where goals and a desired outcome is involved I believe you should ask yourself two questions. That being said if you want to join me with this health boost, please ask your self the following question. 1.) Why are you doing this? What are your reasons? Write this down.

Now on to the real system thing that I made. I broke down being physically healthy down to three parts habits, diet and mixed. In this healthy boost system I am going to be focusing on 1 new habit, 2 new diet items and 1 that is a mix for the week.

The lists are as follows:

Habit

  1. Do short spurts of exercise every day. Doing at least 20 minutes of fast exercises. This could be 4 five-minute walks, 2  ten-minute intense spurts of exercise, or even 20 one-minute work outs.
  2. Take deep breaths and relax when you are getting stressed or cut down on stress. Maybe at one point in your day you take a walk by yourself to release your stress.
  3. Exercise 3 to 4 times a week. This should total 3-4 hours.
  4. Add 30 minutes of sleep or get closer to 8 hours of sleep.
  5. Make a list of favorite exercises and pick at random from that list for your work outs.
  6. Work out 1st thing in the morning every day.
  7. Find work outs you can do while watching television or do sit still while watching television.
  8. Exercise for a total of 1 hour every day or an intense sweaty 30 minute work out every day for this week.

Diet

  1. Take vitamin C  or get vitamin C into your daily diet.
  2. Focus on eating good fats (avocado, dark chocolate, coconut oil)
  3. Add spice to your dish
  4. Pop some Iron. Iron helps blood transport oxygen apparently.
  5. Sip green tea, it has antioxidants.
  6. Go a week without processed sugar or starches.
  7. Only eat Protein, good fats and veggies.
  8. Never skip breakfast, just make it healthy.
  9. Make dinner your lightest meal
  10. Don’t starve; make sure you eat at least 1500 calories a day.
  11. Drink green smoothies every day for breakfast.
  12. Do not eat any processed foods for the week. This means only fruits, vegetables, meats and unprocessed grains.

The Mixed list

  1. Drink water (2-3 liters a day)
  2. Drink coffee 1 hr before exercising (Do not add a lot of sugar or cream, try to keep it fat-free milk [if you can].)
  3. Use smaller plates. (It may seem silly, but you will get full with less food. It also helps with portion control.)
  4. Eat every 3-4 hours but eat small meals.
  5. Put down your fork between bites
  6. Designate one place to eat and eat there. Also cut down on distractions when eating.

I also am on pinterest and have a few boards that may help you boost your health. The first is my boosting healthiness board, where a lot of the research and ideas were pinned. Follow Tiff’s board Boosting healthliness on Pinterest.Next is my general fitness board, where I put a bunch of different exercises, work outs on and a few quotes to help me stay motivated. Follow Tiff’s board fitness on Pinterest.

The last two boards are my healthy eating and smoothie boards. These are focused on the diet part of being healthy.
Follow Tiff’s board Healthy food on Pinterest.

Follow Tiff’s board Smoothies on Pinterest.

Finally, I want to leave you with an important tip. Do not weigh yourself every day. Weigh yourself before you start and after. Also measure yourself before and after the week. Do not do it during the week. Plus the number on the scale or on the measuring tap is not what is important in the long run. The goal should be becoming healthier, not skinnier or lighter.

I hope this helps you. Let me know if you are trying this and I will let you know the end results.

DreamWard Bound With Where I am

success

I took some time today to figure out where I am with my goals, what I am doing, and what I can change. I know that I don’t want to push myself too much. I don’t want to burn out like I did before Christmas. I do want to keep on keeping on with them. I do want to work towards my goals, challenging myself as I do.

I realized that for now I need to have a more relaxed format and although I will be trying to do more and more as time goes on I am only going to do a little with each category of my life that I want to focus on.

With God and the Bible I have been listening to an audio Bible instead of reading it. I allow myself to relax and have even fallen asleep listening to it. I know this is not ideal, but at least I am listening and going through the Bible. Now when I try to read it I will at least have some knowledge of all the books. I am also starting to listening to two podcasts on my way to work. At least I am trying to start listening to the podcasts, but technology is fighting against me.

Next, I did have a goal about my family. I want to talk to them more. I realized though, I want stronger relationships with everyone in my life. That is why I am going to still try to contact my family members at least once a week, something that I still have not mastered, but I am also going to be intentional with the people around me. I going to try to encourage my BJJ classmates more, help my friends, and talk to people more. I am going to try to be intentionally more friendly and more open.

As far as my novel goes I am going to be focusing the most sit down alone time to that. I want to keep my deadline and to do that I have to edit 1.5 chapters a week. I am planning to spend most of this weekend with my characters and story. Hopefully I will be able to polish it up nicely and only have to go over it one or two more times. I want to be finishing up with it this time next year.

My health is next on the important scale. Since I have started Brazilian Jit Jitsu I have found a want and almost need to be healthier. I want to push myself harder to be healthy in my eating and activities. I am not going to jump right over to the super healthy side of things. If I do that I will wind up giving into the not healthy eating patterns that I fall into so often. Instead I will start gradual and listen to my body. I will be eating more salads and vegetables. I am also doing a 100 day exercise  challenge, which I mentioned in another post.  I did revise the challenge, since I did not have enough space to safely do any sort of rolls. As it is I have to reset my shrimps and hip switches at least 3 times. I am doing the challenge though. I am at day 15, so far. My fitness and health will be steps towards being in the best shape that I can be. It will be a long journey, but I am on it.

Now, there is my acting. It is on the back burner and I am not really focused on it as a career or really an actionable goal at the moment. However, that does not mean I am doing nothing with it. I am still going to my improv group almost weekly. I have had to take a few weeks off in this new year. It seemed like I was either sick or burnt out by Thursday. I am getting back in the rhythm of life it seems, though. I am even leading a group this coming week. Since, this is my only outlet for acting I will be intentional with it. I am going to focus on growing my skills, learning more about improv and hopefully leading when needed.

Finally, there is this blog thing that I am trying to do, also. I love writing and seeing people visiting what I wrote. I enjoy the feedback, even if it is mostly just likes. I am learning what people like to read and what is the most interesting to them. I am also learning what pulls them in and how what I say affects the stats of the site. This blog is a learning experience for me just as much as it is about the writing and making me focused on my writing.  Although I am learning and enjoying having this outlet, like I said last week I believe, I need to not have this be my main focus. I will be trying to do at least two posts every week, one being the DreamWard Bound posts and the other being my weekly writing prompt posts, that have been a lot less than weekly.

Those are all the thoughts I have now. I know this post is longer than my recent posts. I am sure I will go back to basically having no updates next week. It is the whole thinking about my DreamWard journey, that makes this one long.

I do hope you enjoyed this and like always, please, let me know what you think.

The Me I Want To Be (a poem)

poetry

 I have put off writing this poem. I haven’t really wanted to truly face my ideas of loosing weight and why I want to get healthier. I also feel like I don’t have to share my reasons behind wanting to lose weight. Yet, this poem keeps bugging me, so I will write it if only to get it out of my head,

I hope you enjoy this poem.

Dear media,
Dear society,
I see the type of woman you ask for
I see your demands.
Media please know
I do not believe in your ideals
Dear society
I do not want your either.
I simply want to be me.

Yet the me in the mirror
does not match the me in my soul.
I do not know the woman
staring back at me.
I do not know the body
that I am in.
I am too young
for these ache.
My heart has more energy
than my body can take.
I yearn to do more
and be more
but how can I
when there is still more
more inches around my body
more acne on my face
and more aches in my knees.

I see you media
I see you society
and I almost want to embrace
this more type of me,
but I can’t.
I don’t want to me in your mold
but I want to me in mine.
I wish you did not demand perfection
so that every one will know.
I simply want to be the me
that I know.
I simply want to be the me
that is the same age as my soul.
I simply want to be me.

So I will.
I will turn my life back around.
I will fight these aches off
while the inches run away
and the pounds disappear.
I will fight my unhealthy cravings,
struggle to do what is right
and smile while I sweat.
I will fight until I am exactly who I want to be.
I will fight until I am
the me I want to be.

Dear media,
Dear society,
my health, my body
has nothing to do with you.
My health, my body
is mine and I will fight for it
despite of you.
I will fight until I am
the me I want to be.