I’ve been thinking a lot about …
…being overwhelmed. Lots of starts and restarts happening around us right now. All that change is awesome. It’s crucial for growth, ongoing engagement, stimulation, and, ultimately, a happy fulfilled life. And it can be crushingly overwhelming sometimes.
If you’re trying to incorporate a new exercise routine into this beautifully chaotic time, it can be a tricky and great time to do it. Just a few thoughts for encouraging success:
Why why why? What’s at the root for your reason to undertake this change? Really connect with that reason. It will keep you motivated and moving forward.
Baby Steps. Create a plan that is sustainable. You might think you need to exercise 60 minutes a day, 5 days a week, but if that’s not sustainable (it certainly isn’t for me) then commit to something more reasonable. How about moving for at least 15 minutes, MOST days of the week (That would be 4 out of 7). Or accruing 120 minutes of activity per week. Then, if you fall short during the week, you can catch up with a long walk, hike, or bike ride on the weekend.
EVERYTHING counts. Taking the stairs, walking to the subway, short 10-15 minute high intensity bursts, 5 minutes of mobility work every morning, playing basketball with your kids… Count EVERYTHING. It will instill feelings of success and positive momentum (more on THIS next month…)
Never give up. So you missed a week? Two? An entire month? Don’t let it phase you! Get right back on the horse. I was sedentary for 6 weeks this year. Gained 4 pounds of fat, lost 4 pounds of muscle. Was that a tough pill to swallow? So tough. But I set the goal to gain one pound of muscle and lose one pound of fat every month. Month, not week. Baby steps. (I did it. With a little help.)
Ask for help. Please feel free to reach out for specific advice. We are experts at helping you develop or reconfigure exercise plans and strategies so they fit YOU. Whatever you need, wherever you are in the journey. Make it a long term one. Make it a successful one. One step at a time.
I’ve been eating…
… a lot of green things. Including the dressing on my kale and spinach. Cilantro green. When I served this to my in-laws as a sauce for chicken thigh, soft tacos (THAT recipe next month) they referred to it as “delicious sauce”!
Cilantro Yogurt Sauce:
Full bunch of Cilantro – washed, the thickest stems removed and discarded
1 cup Greek yogurt (whichever fat you prefer)
2 cloves garlic (minced)
¼ cup olive oil
Juice from 2 limes
1 TBSP honey or Brown Sugar
Cracked black pepper and Kosher or Sea Salt, to taste
Puree everything in a food processor
It’s quite thick – so to use as a salad dressing, I cut it with equal parts olive oil and red wine vinegar. As is, it’s fantastic on chicken, roasted chickpeas, or as a vegetable drizzle/dip!
Happy eating, happy sweating everyone.
-- Meg, M.Sc., B.Ed.Kin,
Director of Personal Training, CGOC