“The secret of change is to focus all of your energy not on fighting the old, but on building the new” – Socrates
Spring renewal, spring forward, spring rejuvenation ….. whatever you call it …… it is time for transition.
To get started, write down your “why”. Why? Big question! Is it for my health vitality? For my children? For my family? I feel the perfect answer is for yourself. All others are great motivators. Know where you are and be okay with that. Get a physical. Know your weight, blood pressure and blood levels. Don’t compare yourself to others. “You are you.”
Increase your basal metabolic rate (BMR). Regular exercise will assist in doing so. BMR (basal metabolic rate) – the rate which your body uses energy when you are at rest is determined by age, weight, height and gender. There are a lot of options available online to calculate your BMR. Men have higher BMR than women. More muscle equals a higher BMR and it slows down as we age. You can increase your BMR through diet and exercise. BMR is not to be confused with BMI (body mass index which is the measurement of your body fat. A healthy BMI is 18 to 25. An overweight BMI is 25 – 29 and an obese BMI is over 30.
It all begins with food. Start your day with an invigorating breakfast. Diet plays a dominate role in our personal health. I often say food is a drug. It can truly dictate how you feel. Begin your day with some protein to keep your sugar levels even.
Get real. Eliminate as many processed foods as possible from your diet. Eliminate processed foods which typically have many additives (sugar, salt, etc). Get back to the basics.
Be patient. The most significant change happens over time. No quick fixes. Choose food you enjoy. Choose the exercise you like to do. Something reasonable especially when first starting up.
Make one health decision at a time. Build a foundation for health with small changes instead of a full overhaul. Try one change at a time.
Understand your target heart rate (220 minus your age = maximum heart rate). To condition the heart we have to work at 60 to 80% of our determined range. To determine your range take 220 minus your age. For example, 220 – 50 years of age = a target heart rate of 170.
Involve your family in your health journey. We are influenced by those around us. Especially our family. So work to get everyone on the health path.
Meditate on positive thoughts upon waking – inner peace, compassion and love. Meditate on positive thoughts. Believe in yourself. You can do this. Visualize the person you want to be.
Keep your eye on the proposed path. You know where you want to be but don’t beat yourself up if you take a detour now and then.