It's time to get back to basics.

It's been an interesting month or two. I've had some struggles and I know a lot of you have, too. Respiratory illnesses, the never-ending cough, stomach flu, plantar fasciitis, elbow and shoulder pain, knee and ankle flare-ups, back pain, stress at work and home, and the basic winter blahs. The good news is there are about three weeks left of winter and we spring ahead to daylight saving time March 11^th. I don't feel terribly off track but I could use a little extra focus right now so here's my plan.

I can't remember the last time I was outside with my iPod on and my heart rate up! I miss it so much. Thanks to the never-ending cough it has been several weeks since I've had my favorite workout - outside. I was able to find other cardio to do and I love the classes that I take, but I need my time outside. It's not just a physical need. My mind doesn't function right without that kind of movement. It doesn't matter if it is walking or running, I just know that to keep my emotions balanced I need my cardio. So this week, I'm going to make sure I schedule two sessions at Sharon Woods and get those good chemicals going in my brain again.

Since I didn't have my good brain chemicals going, I've been eating more sugar than usual to compensate. It doesn't work. I do not feel good when I am eating too much sugar. Ugh I had a McDonalds milkshake! What the heck?? It affects my energy, my food choices, my mood and my workouts. It's funny how it creeps back in. I've realized having been on this journey for many years now that getting off the sugar is not a one-time thing. Although I think I am making good choices that I'm committed to, relapse can happen any time. I believe this time my trigger was the lack of cardio. One really impacts the other for me. I get my cardio in, my energy is up, I feel good about myself so I don't use sugar. I don't get my cardio in, I start to drag, I don't feel so great about myself and I start using it for that little temporary boost. It's time to knock it off and choose the true way to feeling good, not the counterfeit. Sugar is the counterfeit and the consequences are no fun. So this week, out with the processed sugar (except for one little piece of birthday cake) which I promise I'll burn off that night in spin.

I must drink my water every day. This is such a basic but sometimes I forget, especially when it is cold out. I crave coffee to warm me up but the effects of coffee make me dehydrated and nothing works as well when I'm not hydrated. Same goes for soda, tea, juice and milkshakes. A little in moderation but the majority of my fluid intake must be water. I know I feel better when I keep a bottle with me all day at work. I know that change alone will make me feel stronger, leaner and more energetic. If you see me at the studio tomorrow, you'll see my water bottle right there as well.

I must prepare beforehand if I'll be going out to eat. I made the mistake twice this week of not doing so and ended up ordering poorly and paying for it later. I just don't feel good when I eat like that but sometimes when I look at a menu my old self orders for me and she usually orders fish and chips or a cheeseburger and fries or something like that. I know that if I think about it beforehand and remember the basics I follow at restaurants, I will feel much better. Deciding what I'll order before I get there and sticking to it is a key for me because it helps me feel confident that I will do what I say I will do. This keeps me on the right track.

I hope you are on the right track, moving in the direction that you want to be moving. If you are not, decide right now to do things differently. Go back to the basics. No need to look any further than that for the answer. Cardio! Limit sugar. Drink water. Choose mindfully. You know the basics and what works for you. If the past weeks or month or year was off track, let it go. Make a different choice and move forward in a powerful, mindful way. I know that I can feel better about myself with three days of eating clean and consistent cardio. That's it! The world is filled with people searching high and low for the answer but it is no more complicated than that. The key is to actually do it, do it mindfully, and do it consistently. Then enjoy the rewards of your hard work and dedication. Enjoy feeling healthy in body, mind and spirit. Enjoy energy, confidence and the knowledge that nothing magic needs to happen to feel better about yourself, it is available to all of us any time.

Now get moving.