Are you ready to get to work?  I am!

We've taken some time to really dig into the obstacles relating to "I know what to do, I just don't do it."  I hope you dug in there right along with me and shed some new light on why you make the choices you make.  The way I see it, we are either making the same poor choices that support our old way of being, or we are making new, extraordinary choices to support our recovery, health, and happiness.  So what are these extraordinary choices?

In fitness, I believe these are the most important pieces:  Nutrition, aerobic exercise, lifting weights, stretching, hydration, sleep and finding healthy ways to express stress and emotions.

The most important piece of this is nutrition.  The rule of thumb is 80% of your fitness comes from what you eat, how often and how much.  The common warning is that you can't out-train an unhealthy diet.  In other words, you cannot make up for poor food choices with exercise.  They must work together.  If you are not at your healthy body weight and body composition, 80% of the reason for that is your food.  Eating clean means getting rid of the junk which includes processed sugars, fried foods, simple carbs, and dangerous fats.  But it also means adding fruits, vegetables, beans, nuts, lean protein and healthy carbs.

The old saying is true.  You are what you eat.  If you are not at your ideal body weight, you must be honest about your nutrition.  Take three days and write down what you are eating and circle everything that is processed.  This will help you see where the junk is coming from.  It amazes me how little of our overall diet in this country is from whole foods.  Get rebellious and decide not to join our society in the processed foods free for all.

Once you really look at your nutrition, then you must exercise.  Almost every day.  This is crucial for so many reasons.  Heart health.  Good brain chemicals.  Metabolism.  Calorie burn.  The daily exercise I recommend for most people is walking in the proper heart rate zone.  (If you do not know your zones yet, send me your age and resting heart rate and I will send them to you.)  It can be on a treadmill, at a track inside or outside, the woods, or your neighborhood.  It doesn't matter.  What matters is that you move your body aerobically.  I believe our bodies are made to move and when we don't, our joints hurt and our metabolism shuts down.  We get depressed because the endorphins aren't pumping and our energy is shot.  If you can't walk, then find a way to swim, bike, elliptical, or anything else that gets your heart rate into your zone.  You want to keep doing the things you love to do for as long as possible?  Find a way to walk every day.

In addition to aerobic exercise, women over forty need strength training to maintain muscle mass and stay strong.  This type of exercise, also known as resistance training, is the key factor in keeping your metabolism strong.  Muscle is your engine, you need it to burn fuel.  You also need strong legs and a strong core to support your daily walks, and to keep your back healthy.  This is the type of exercise that can re-shape your body.  If you need instruction in training with weights, that's what I'm here for.  Let me teach you the joys of getting stronger, and pushing yourself to do more than you think you can.

Stretch!  There are some very common muscle imbalances in the body that get worse as we age unless we stretch.  It just takes a few minutes a day but has immediate results.  Another important benefit of stretching is the relaxation that is triggered by holding a pose and taking four or five deep breaths.  Try it and feel that change.  We do not have to stay locked in a position at our desks that causes back problems.  Take a break, stretch and take care of your body.

Water and sleep, in my opinion, play crucial roles especially in weight loss.  Drink your water.  Then get to bed at a reasonable hour.  It makes a huge difference.

Finally, find healthy ways to deal with your stress and emotions.  It is almost impossible to make extraordinary choices in support of your recovery and health when you are overwhelmed, can't say no, give away all your time, are addicted to approval, and continually put yourself last.  I do not believe we are meant to live that way.  Food is meant to sustain our life and fuel our activities, not comfort constant stress and depression.  If the balance is off in your life, take responsibility for it so you are empowered to change it.  If you lack peace, find what you need, get support, seek healing.

And when you are ready, get to work.  Change will never, ever happen by just thinking about it.  This is your job to do.  I believe you can do it as soon as it matters to you more than all the other stuff .  Now get moving.