1. The watch is your enemy. I’m serious. Do you know the feeling when you just started your first mile & you are already panting/dying and you just glance over to check the time/distance and you suddenly are like “OH MY GOD I CANT DO THIS 36 MINUTES TO GO AND I CANT BREATH I CANT CANT”? You shouldn’t stop there, honey. You should cover your watch with something and you should focus on the NOW and not the remaining miles. Instead of watching the time, music is a lovely substitute. Usually a song is ~3:30 min, 2 songs are like 7 minutes. So you will run from song to song and not from minute to minute. On top of that you will gain motivation from your awesome playlists. (my running theme)
2. Focus on your goal. Focus on a reward, you run for something, right? Maybe you want to get into shape or be fitter or whatever. Imagine Ryan Gosling waiting you at the finish line or looking hot or feeling & being healthy.
3. Focus on your problems. Running is the perfect place to release your stress. Everyone has problems, what makes difference is your reaction, the way you deal with your problems. Running is a challenge, you fight yourself, your problems, your insecurities. Let them come to you, and during your run, you will free yourself from them. Run your problems out.
4. Have a ‘keep calm’ song. ‘Keep calm’ songs are (surprise!:)) keeping you calm. When you feel like hyperventilating & you are like “i can’t do this, i want to stop” over & over again, use a keep calm song. And breathe more. Long, nice breaths will stabilize your heart rate.
5. Feel your body. That’s my favorite method (to be honest, I’m running for this feeling:)). I was a swimmer during my high school career (like 2-7 hours training everyday, yay!). And swimming is quite boring (you even can’t have your music) and challenging. So I started to focus on my body. My lungs, how I am getting breath, my legs, how they work. My arms, the motions, I started to watch my body and pay attention to my body. And my body in return kept me in the present, so I was just swimming, nothing more. ♥
For me, one of my biggest struggles is overeating. So here are a couple tips that can help anyone who has the same problem.
1. eat slower - don’t rush, enjoy your food. you’ll be able to tell when you’re full and you can avoid overeating. take your time.
2. use smaller plates/bowls - by using smaller plates and bowls you can trick yourself into eating the proper portions since your plate/bowl will look more full than if you use larger plates.
3. drink water - you should drink a glass of water before you eat to make sure you’re actually hungry and not thirsty. if you are still hungry, eat. while you’re eating drink water. and drink some more when you’re done.
4. acknowledge fullness - by eating slower and drinking water you’ll have time to notice when you are full. when you’re full, stop eating, save it for later or the next day. there’s nothing wrong with leftovers.
5. keep a food journal - by writing down what you eat you’ll feel more accountable and make better choices. you can also use this journal when you run out of ideas for meals and snacks.
6. protein protein protein - eat your meats, beans & legumes. these will make you feel full longer. PLUS they’re great for building up your muscles.
7. allow small indulgences - and of course you can’t forget, moderation. don’t ban anything! having a little bit of ice cream, or a couple french fries, or a cookie every now and then it will not hurt you!
The short and amazing life of dairy.
I feel like this post changed my life
From Reader’s Digest
Weight loss is a personal journey! Customize yours to achieve maximum success.
If you’re just getting started on your weight loss journey, or if you just need a few reminders, here are a few tips.
Making small changes can make a huge difference in the long run.
If you haven’t already, try switching the following:
- white bread (pastas and rice too) for wheat
- french fries for baked potato wedges
- fried chicken (nuggets) for baked chicken (nuggets)
- sodas for (sparkling) water with lemon or other fruit
- ice cream for fresh fruit sorbet or frozen banana “ice cream”
Just from these minor changes you can save around 350 calories and even get more protein. (just trust my math here, but feel free to ask if you’re curious.)
This is so cute and informative Chelsea!
10 Healthy Habits to Nail this Week- Fit Sugar
Whether you aim to take on just a few, or you can knock ‘em all dead at once, here are 10 healthy habits to work towards this week. (And all year!)
- Exercise for 150 minutes this week. Whether you work out for 50 minutes three times a week or exercise every weekday for 30 minutes, 150 minutes is the bare minimum experts recommend to maintain heart and body health. For how much you should be exercising to lose weight, read here.
- Cook dinner every weeknight. Here’s a stay-on-track meal plan from nutritionist Cynthia Sass to help you plan your week.
- Make a water goal to hit every day, and then meet it. Calculate how much water you should be drinking here.
- Drink green tea. You’ll be boosting your metabolism and fighting disease with each mug.
- Eat a healthy breakfast every day. Forgo the pastry display for one of these healthy breakfast recipe ideas.
- Stretch. To improve flexibility and relieve aches, take three mornings this week to do a quick, gentle stretching sequence before you move on with your day.
- Eat a salad for lunch every day. It’ll help with your weight-loss goals but will also help you get the nutrients you need to stay healthy. Here are 10 Winter salads to try.
- Take a break. Take time to de-stress, and have fun a few days this week with these stress-relieving tips.
- Say no to empty drink calories. At happy hour, stick to one (or no) low-calorie alcoholic drink, and order club soda or water for the rest of the time.
- Get more sleep. Getting better sleep gives you more energy, boosts your immune system, and helps you lose weight. Aim for at least seven hours every night this week. Check out our 20 simple ways to get better sleep for help.