Last week we talked about making your fitness resolutions last. In order to make them last we have to know why we are doing them. They have to have purpose behind them. We want our resolutions to make it out of January.
To keep that theme going, this week's Just Greatness is a special guest post from Cheryl Conklin of Wellness Central on wellness goals that will better you for this new year. You can visit her site at www.wellnesscentral.info. Enjoy!
Goals For The New Year You Won’t Give Up By Spring
Many of us choose to make New Year’s resolutions. The turn of the calendar is a wonderful
opportunity to re-evaluate yourself and reset your goals. Sadly, many resolutions are left by the
wayside within weeks. This happens when we put unrealistic expectations on ourselves. It’s
best to start small and build from there. Here are a few easy-to-sustain healthy habits you can
implement in 2021.
Create a personalized fitness routine.
There is no single fitness plan that matches all of our personalities, body styles, and interests.
Vanbar Fitness can help you discover a lifestyle that will improve your body and help you
become a better version of yourself each day, so it’s definitely worth considering available
fitness programs and services.
Let go of negativity.
Negative thoughts and energy can turn a happy home into a hostile environment. Look for ways
to create a more positive atmosphere at home, and your good mood will follow, no matter where
you go. Spend a weekend cleaning the house, rearranging your space, or even painting.
Anything you can do to purge bad energy will put you one step closer to enjoying all the hope
that a new year can bring.
Learn how to budget.
For many of us, money worries are what keeps us up at night. Getting a grip on your personal
finances can relieve stress. It takes a while to learn to live by a budget but restricting your
spending actually opens up a world of possibilities. To start, evaluate your spending habits, as
well as your income. Look ahead to your “irregular” expenses, such as holiday gifts or insurance
premiums. Make a plan to pay down everything, but pay special attention to putting money
aside for the future.
Try something new each week.
There’s something special about trying something new, whether it’s an ethnic recipe or a new
route on your daily run. Regardless of how much of a rut 2020 put you in, use each week of
2021 to dig yourself out. Shop at your local grocery store or market to discover interesting things
you may miss out on in mass retail. You can also use Google Maps and other resources to
check out areas in your own hometown that you haven’t visited but should have.
Make a new friend.
Let’s face it — making new friends as an adult is difficult. But it doesn’t have to be. Establishing
or expanding your social connection is a great way to also experience new things while opening
your mind to different cultures and people with different lifestyles. Oprah Magazine suggests
joining a meetup group, taking classes, or leveraging the power of social media to make friends
with interests similar to yours.
Put down the wine and instead, reach for a healthier alternative. While there is nothing wrong
with having a drink now and then, if you imbibed a bit too much in 2020, putting aside the
alcohol is an excellent way to help you lose weight, sleep better, and enjoy each and every day
with a clear head.
Grow your own vegetables.
While you can certainly procure your food at your local farmer’s market, nothing quite beats
picking fresh vegetables straight from your own backyard. If you think you don’t have time, think
again. While you must put in some work initially, many gardens will thrive quite well with good
soil, lots of light, and sunshine. NPR notes that you can even use containers, which will allow
you to garden in a compact space.
There you have it — seven exceptional ideas that will help you change your bad habits in 2021.
Each is easy to implement and will help you live your best life each and every day. None will
change your daily routine drastically, but — combined — will help you achieve the quality of life
Vanbar Fitness knows that greatness is achieved by using biblical principles in your everyday
life. Book your free 30-minute discovery session today so that you can live the life you want in
2021 and beyond.
What's your purpose for working out?
As we embark on this new year, it's the time of New Year Resolutions. New goals, new attitudes, new ideas, you name it!
However we are aware of how those goals fall by the wayside early in the year. We create these resolutions and a lot of the times, they don't even make it out of January.
So how do we change that?
One of the most common resolutions we make are fitness goals. We want to lose 'X' amount of pounds, or have 6 pack abs.
That's great and all, but in order for that resolution to stick, it has to be much more than that. Your goal has to have a purpose. What happens when you reach that weight loss amount? What happens when you get that 6 pack? Do you all of a sudden stop working out? Do you stop exercising?
When it comes to our fitness resolutions, the way to ensure we stick with it past January, is to instead focus on the journey, and not a singular destination. Focus on wanting to workout to better your overall fitness. Focus on wanting to workout to better your overall wellness.
There is nothing wrong with having a physical goal that you are trying to reach, but make sure that there is more behind it. Make the change to better yourself for not only you, but those that are around you. Make the change for those that depend on you.
When we make that simple shift, we are then able to commit to the journey and that's where we will see the results. And when we are on that path, stay focused on it.
Proverbs 4:25 says "Look straight ahead, and fix your eyes on what lies before you". Stay focused on the journey, don't veer off of it and you will see change for the better!
Let's adjust our thinking to our resolutions. Let's Be Greater!
Taking care of our body is important. Plain and simple.
If we do not take care of our bodies, they will eventually break down on us. They will eventually give up on us.
Why is taking care of our bodies important?
I don't know where you are in your life right now. Maybe we have to take something daily to suppress the aches and pains. Maybe years of unhealthy eating has forced us to make regular trips to the doctor's office.
And that is not what you want. The good news is that all can be reversed. If we take care of our bodies, they will be good to us.
That means exercise and proper nutrition. This doesn't mean working out every day or hitting the gym for 2 hour sessions. This doesn't mean you can't enjoy pizza, or ice cream, or your favorite cookie.
It means overall, watching what we put into our body, and moving our body enough to fit where we are.
That means different things for different people. But I'll tell you this: it's much better to be proactive than reactive. It's better to put the effort in to taking care of your body while it's healthy, instead of waiting until problems arise.
We shouldn't have to wait until we're in physical pain before then deciding to make changes. Make the change now. And if you are in a place where you are experiencing pain, it's not too late. Just don't delay any longer. Get the help to get your body performing how it should.
God doesn't want us to be in constant, daily physical pain. 1 Corinthians 6:19 says, in short, that "our body is the temple of the Holy Spirit".
That means that Jesus cares for our bodies, and so should we. We need to take care of it so that we can do what He's called us to do.
I have two boys, and by his will I will be able to play with them as they get older and eventually my grandkids as well. Me taking care of my body is for more than just physical looks. It's for those around me. So take care of your body. Not just for you, but for those around you also.
In August, my wife and I started a gallon challenge. As it sounds, we committed to drinking a gallon of water each day, for 7 days. We were already drinking a good amount of water each day, but decided to bump it up.
After the 7 days and seeing that it wasn't so bad, we decided to do it for 30 days. Now almost 3 months later, we are still chugging our gallon of water each day.
I credit my wife for the idea. Now it's become a habit for us. It's weird if we don't finish a gallon of water by the end of the day.
How it became easy though was a couple of factors.
Those factors being support and accountability. We have each other's back through this. If one of us was slipping on our water intake, we'd encourage the other to get back on track. We make sure that by the end of the night, we both finish up our gallon.
Now that the 7 days have almost turned into 90 days, we have established a habit. We are disciplined now to drink a gallon each day. When a habit is formed, it is hard to break without establishing a new pattern to change that. Our body, our mind, now expects to finish up a gallon.
This example here is how we should approach anything we do. When we are starting anything new, it's important not to go at it alone. First and foremost, we have God on our side to lead us through a new path, a new habit that we are trying to establish.
Then we have to ensure we have the support of others. Others who we trust that will hold us accountable so that we don't fall off track and that we stay committed to that goal.
Research shows that it takes an average of 66 days to establish a new habit, to make it stick. That's where my wife and I are with our water gallon challenge. It has now become a water gallon habit.
If trying to establish a goal or a habit seems daunting, it doesn't have to be. Take it one day at a time and have those around you support your efforts. Our challenge has now spread to other family and friends that have joined in.
There is power in support and making a positive habit change.
You can do it to!
This time around, I have a vlog for you. Our topic is about just getting started. Getting out of our own thoughts, getting out of our own way, and taking action. Check it out below.
Do you know if you are putting more calories in your body or chemicals?
It may sound like a silly question, but unless we're intentional about what we are putting in our body, how do we really know? I'm not saying that we have to put a calorie count on every food item and dissect the amount of macros we are consuming, but at least writing down what we eat each week gives us more insight into what we are putting into our body.
Are we fueling our body with the right nutrients or are we doing more harm than good? Are we hurting our body because of what we're eating or drinking? Do we look for more temporary relief as opposed to looking at long term sustainability?
Our nutrition plays an important factor in our overall health but also in our daily mood. If we struggle finding the energy to go through the day and are feeling sluggish, chances are we need to evaluate what we're putting into our bodies.
And we won't have a good grasp on it unless we write down what we eat and drink. We may be eating too much sugar or junk food. We may be consuming too much alcohol. We might not be eating enough protein or drinking enough water.
Making small changes to what we eat or drink will have a drastic, positive impact on our health and energy levels.
So, do you need help in making that change?
The latest edition this week is a special guest post. We have Elliot, a blogger for GunsmithFitness.com giving us 3 creative ways to lose weight while at work. If you are back to working at your desk at your office, it's important to still get some movement throughout your day. I'll let Elliot take it away:
Working at a desk job for eight hours a day can make it difficult to find the time to exercise.
Sure, you have plans to do so, but sometimes you are just too tired after working. Not to mention
the myriad of house chores that say hello post-duty.
Admit it, you spend more time than you prefer sitting in a chair--whether it is in an office or the
comforts of your home. While it is less challenging, having a sedentary lifestyle is not the best
for one's overall health. You might have tried putting snacks away, opting for the stairs, and
standing for at least 30 minutes per hour, but these do not seem to be enough.
If you cannot avoid being tied to your desk, we have some incredible news for you. You can be
physically active and lose weight even from your work table. The following are simple yet
creative workouts you can employ amid your hectic schedule. These not only burn calories but
complement your mood, too.
Incline Desk Push-Ups
Your upper extremities will surely benefit from incline desk push-ups. This helps strengthen
your bones as well as keep your stamina elevated.
Instead of getting down on the floor, stand only a few feet away from your desk. Place your
palms, shoulder-width apart, against your desk. Then, slowly lower yourself down to the edge of
the desk and push yourself back up to your original position. Then repeat.
Having your arms apart benefits your chest, while holding them close together is ideal for the
triceps. A person weighing 180 pounds can lose 39 calories from 10 minutes of incline desk
push-ups in a day not to mention the increase in strength.
For your lower extremities, you can do chair squats. This is good for your hamstrings and glutes,
while still engaging your core. Also, this is good practice if you are planning to do actual squats.
To do this, stand straight with a shoulder-width distance between your feet. Lower yourself back
down to the chair without (actually sitting) while maintaining an upright posture. Make sure that
your shins and abdomen are of the same angle. Squeeze your glutes as you stand up to your
original position, then do it again!
This exercise burns 34 calories for the same amount of time. Thirty minutes of this exercise in a
day can lose one more than 100 calories and build muscle.
You can also do chair lunges. This helps stabilize your core as well as tone your lower
While keeping your abdomen tight, slowly lower yourself by placing one foot forward while
holding onto a chair. Make sure that your knee is bent to 90 degrees and your thigh is parallel to
the ground. Push yourself back up to your original position and do the same to your other leg,
Five minutes of chair lunges can help you burn an average of 45 calories.
Remember, if you can, start your exercise with a warm-up. This can be done by stretching your
body as well as by performing a decent number of jumping jacks.
By exercising at your desk for 30 minutes per day, you will see results almost immediately.
Imagine getting in 30 minutes of chair squats per day. That would be 500 calories by the end of
your shift on Friday. That’s essentially a whole meal burned for the week. Let the weight loss
Losing weight is tough. There is so much information out there, it's hard to decipher what's right and what's wrong. It's difficult to know what will work for you and what won't. Feeling frustrated at times is alright, giving up is not.
When it comes to losing weight, there are a lot of ways to achieve that feat. Why don't we lose weight? There's many reasons for that. However we'll focus on two.
1) You're Not In a Calorie Deficit
Putting it simply, a calorie deficit is when you are burning more calories than you are taking in. That's it. In order to lose weight you should be burning more calories than you are eating. I tend to break it down over a weekly basis. Over the course of a week, as long as you aren't eating more than you are working off, you are in a calorie deficit.
You want to be aware of what you are eating. Writing down what you're eating helps so you know what you're eating each day and how much. You may think that you are eating fine, or aren't eating a lot, but when you actually write it down, you may be surprised at how much food you're consuming.
How do you burn off those calories? That brings us to our next piece.
2) You're Doing Too Much Cardio
If you've been running for what seems like days on end or endlessly moving from the stationary bike to the elliptical, I'm here to save you time. Cardio alone isn't going to get you to your weight loss goals. There is nothing wrong with cardio, keep doing it, but maybe we're doing too much.
The most effective way to contributed to weight loss in the gym or outside of it (besides nutrition) is resistance training (also known as strength or weight training). Lifting weights isn't only to look like a bodybuilder. Adding resistance to your routine helps to trim off excess fat and get rid of those unwanted calories.
When the fat reduces and we turn it into muscle, that muscle now works for us. Muscle weighs more than fat. So that muscle helps us to burn more calories throughout the day, even when we're not working out. That directly contributes to keeping us in the Calorie Deficit we discussed earlier. The muscle we get from resistance training helps us keep the fat off.
There you have it. Two things you can do to start seeing weight loss if you aren't yet: make sure you're in a Calorie Deficit and resistance train.
I want to start out by saying this: things will never be perfect.
When I was writing out plans to start Vanbar, there were many times I put things on hold for various reasons.
I don't have enough money yet.
I don't have the experience.
No one knows who I am.
Now's just not the right time.
It took some time to get over that hump and tell myself to just go for it. There was never going to be the perfect time, the perfect condition to get things started on this business now know as Vanbar Fitness.
So, don't wait for the perfect time to get started on whatever it is you want to accomplish. Don't wait for the perfect time to start your business. Don't wait for the perfect time to start your brand. Don't wait for the perfect time to begin working out.
I've heard so many times that "I'll start working out when I lose 10 pounds," or "I'll begin working out when I get to such and such weight".
Why wait? The purpose of working out is to help you lose the weight.
And why wait to accomplish your goal? Each day you wait is another day lost. We have to maximize our time and maximize each day we are given.
Stop waiting. All the stars will never align to fit just how you want them. That waiting is just another way of making excuses. Let's stop the excuses and just do! Let's stop waiting and just make it happen.
Don't mask "waiting" for excuses and being afraid to try because we don't want to fail. Take the step today to start. And then take the next step. And then the next step.
I believe in you, so let's go! Let's BE GREATER!
How many hours are in a day?
That's easy. We all know it's 24.
But do you know how much time you spend in each section of your day?
Here's what I mean. We spend, on average, 8 hours a day at work.
We're suppose to sleep for about 8 hours a day. Between the two that's 16 hours.
That leaves us another 8 hours for anything else. That could be personal time and family time. That time could consist of watching TV, cooking, exercising, talking on the phone, and the list goes on.
For my math gurus out there, that's, 8X3=24. So we have 3 sections to our day:
On some days or weeks, we may spend more or less time in one section. For some, our jobs call for longer hours in a day. However your schedule is, what's important to note is that we all get the same amount of time in a day, how you use that time is up to you.
When it comes down to our wellness, how we spend that time is important to our health. It's not enough to guess how much time we spend in each section. We have to be intentional and know exactly how much time we're spending and where.
We need to have time to relax, we need to give our family time, we need to be able to work on hobbies. It may seem that we don't have time for anything, but if we don't how much time is going where, how do you know for sure that you don't have time?
My challenge is this: on a piece of paper write out all 24 hours, and for each hour write what you do in those times. It should only take a few minutes. You block out your time for work and sleep. Now your focus is on the 8 free hours you do have. Write out what you do in those times. You'd be surprised at the extra time you find, and the time you waste on pointless things.
Try it out. Reclaim your time.
Your fitness guide, your motivation, your inspiration!