Habitude Fitness

Try it Thursday: Start Today!

Happy New Year!! I love the New Year. What a great opportunity to reset, rebalance, refocus, or change nothing at all if you are on the ball! Even if you feel like you are living a healthy life in all areas of your wellness, Today is a great day to reflect back on the year and set some goals for 2015, fitness related or not!DSC_1834-2201014536-OFirst, take a few minutes and write down your 2014 reflections. Practice gratitude as you jot down some thoughts.

Big Ben.

Big Ben.

2014 was an unexpectedly a big year for me! I was able to complete a full work up at the elite Mayo Clinic and focus on some answers and moving on from some chronic health issues.
In March we accepted an assignment from my husband’s job and moved to London. The summer included friends visiting in the UK, creating bonds with new UK friends, traveling around England and Spain, and enjoying an unusually warm summer in England. In late summer I found out I was expecting, my mom came for a visit, and we traveled to Italy and Greece.
I completed a couple of educational goals I set by earning a new certification in fitness, (now prenatal certified!) and completed an adult learning class while I was in London from Moody Bible Institute! (I passed with an A!)
Moving back to Chicagoland was bittersweet, but it is so great to be back home and among friends and family. I was blessed to jump right back into doing what I love by leading fitness classes. Another holiday season has come and gone, and I am fortunate to be feeling great while pregnant, and look forward to expanding families on both sides of our families with my sister and sister-in-law pregnant as well!

#habitudestarjump

#habitudestarjump

Next, practice one of my favorite habitudes-visualization! There are many ways to work on this habitude. Check out this post as I go into more details.

Get organized! What do you have to do now, today, this week, to make your goals happen? If your main goals are focused on health and fitness, clean out the fridge, review your eating plan, get to the store, and schedule in your workouts.

Lastly, share your goals, thoughts, and plans with someone. From saving money to losing weight, accountability and support is huge in achieving your goals! Share them on social media and tag me, tell your best friend or spouse, or email me personally and I will be there for you!

Below you will find one of my favorite posts I put together some time ago titled, How to Bounce Back if You Overdid It! Read on for some great tips!

We are human. We have all done it. It happens. Feelings of indigestion, bloating, lethargy, headache, and guilt often follow. How then do we recover after eating too much sugar, too much pizza, too much beer, or maybe we just had a day of over consuming too many calories good or bad? There are several easy tricks to recover fully and ensure that you do not set yourself back in your fitness, your diet, and your health goals!

First, do not beat yourself up. Self-sabotage will only further the feelings of guilt and remorse you may be experiencing. Get rid of mantras such as, Oh well I blew it, guess I will just eat badly the rest of the day/week/holiday season. Try adopting a new mantra such as, I know I overdid it, but I know I will get back on track. These things happen. Let me take a look at why I over consumed in the first place. Remember this physical and emotional feeling, and make some notes of how not to do this again.

If you are incredibly miserable you may want to take an antacid. Additionally, Mayo Clinic recommends that you reduce or refrain from taking anti-inflammatory medications, including aspirin. These medications may cause further stomach upset in individuals with sensitive digestive systems. If you are taking anti-inflammatory medications prescribed by your doctor, check with him/her to make sure it is safe for you to discontinue use until your indigestion subsides. Over-the-counter antacids and acid reducers may help hasten your recovery by relieving symptoms of overeating.Livestrong.com

Next, think about giving your stomach a break. This doesn’t mean you should not eat at all. If you restrict too many calories, you may find yourself overly hungry and over consuming again. When you wake up the next day be sure to eat breakfast when you finally do get hungry. Set yourself up well just like you would do on any other day. However, you may want to think about eating light, smaller, easy to digest meals. You also want to drink LOTS of water. Remember that we need to be drinking half of our body weight in ounces of water per day. (For example, a 150-pound person needs to be drinking 75 ounces of water each day!) The kidneys and the liver do a great job at detoxifying the system, so help them out by drinking water throughout the day and maybe even add some lemon!
veg marlket I have been known to drink peppermint tea to settle an upset stomach, and overeating can be another reason to reach for this herbal tea. The tea can relax your belly muscles and help release any bloating, gas, or flatulence. Many herbal teas can sooth an upset stomach. Drink the tea throughout the day after checking with your doctor to see if this natural remedy is a good choice for you.

Stay off of the scales until you feel recovered. It takes 3500 calories to gain 1 pound of fat, so the likelihood that you gained any weight from your mishap is slim. However, you could be retaining water, and that will show up on the scale. There is no reason to make yourself feel worse, so I say just stay away for a few days!

Continue your normal exercise routine. There is no need to over exercising because of your slip up. If you overdo it at the gym, you will increase your risk for injury. If soreness or strain settles in, you will be out of business much longer than the few days it was initially going to cost you to bounce back. You can, however, take some extra walks or do some Yoga to help aid in digestion.

Give yourself some rest. Maybe you were traveling, maybe you were entertaining, maybe you were alone and bored. Whatever the cause for you overdoing it, stress is not going to help you mentally, physically, or emotionally. Enjoy some peace and solitude. Drink some water before bed, and aim to get 7-8 restful hours for that truly fascinating, capable, and amazing body!

Today is the best day to start! I can’t wait to hear some of your goals! Let’s be here for each other for 2015!

Your Trainer,
Cassie

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