KIM COMMITS

We often think of exercise and nutrition when we want to lose weight but remember they can both help with anxiety, stress, and depression.  Just the right amount of exercise/movement can positively impact your mental health.  Also, certain foods can positively impact how we think and feel each day.

BUT don't get overwhelmed by exercise and nutrition.  Small changes can and will produce big benefits.

I know that if I eat a dark green vegetable every day I feel much better (mentally and physically).  So, do I eat one every day?  Ah, no. Hardly ever. ugh.  So, I am making a public commitment to eating a dark green vegetable every day for 30 days- straight.  To some this might sound stupid and easy, and to them I say, "find a different blog" becase to me it sounds daunting.  I ate broccoli yesterday so I am counting that. (I'll take what I can get)  Let the count down begin.

Is there a small change you would like to make for 30 days, that will have big benefits?  Let me know.

FITNESS MOVE OF THE DAY
Stretching is a small changed that can produce huge benefits.  Laying on your back extend on leg down on the ground, bend the other leg up towards your chest. Pull the bent leg in towards your chest and hold for 30 seconds. Switch legs.  If you can't lay on your back do the same move in a chair.  If it hurts to bring your leg toward your chest move in a pain free range, which may be a small movement. Remember to breath deep and smile while you are moving.  (is it lay or lie when talking about a person?)


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IT'S A MESS

I have finally come to accept 2 things:

1)  My house is a mess in the summer.
2) My car is a mess in the winter.

I think acceptance is everything.  Energy spent fighting these 2 truths can now be spent on exercise/movement.

FITNESS MOVE OF THE DAY
Back by popular demand the 'sit to stand.'  Sit in a chair. Stand up.  Time yourself for 1 minutes. See how many times you can just touch your butt to the chair and stand back up.  If you have pain take a break.  If your knees hurt make sure that you sit completely each time before you return to standing.  Have fun. Let me know how many you can do in a minute....

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EXERCISE DOES SUCK

Every morning it is a struggle for me to exercise. EVERY MORNING.  Every morning I think to myself 'exercise sucks.'  I avoid it by washing clothes, blogging, or anything I can find to do, but ultimately I almost always get it done.  The main reason I finally win the battle is- mental health.  I know that if I don't exercise in the morning I will feel hopeless, angry, short tempered, etc. 

So, I better stop avoiding the elliptical trainer this morning and get down there. ugh.  Remember that if you think 'exercise sucks' you are not alone.  Most people do not like it one bit.  However, don't forget that it doesn't suck as much as being fat, sick, diseased, crazy, dead.

FITNESS MOVE OF THE DAY
Sitting or standing extend your arms straight out in front of you.  Keeping your arms straight open your arms to the sides.  When you arms are fully extended your body will form a t shape.  Return your arms to the center. Repeat this move 20 times.  (open and close) 
Keep Moving

CHEARING CROWD

I attended a 5k yesterday for the Girl on the Run Bluff Country.  It is so motivating to watch the girls accomplish something they didn't think was possible. Each 3rd grade girl ran 3.2 miles in the winter cold.  The cheering crowd really helped to motivate the girls to keep going.  We can't all have cheering crowd in our house to get us moving each day but it is helpful to figure out what things help motivate you.   (music, new outfit, pumpkin spice candle, clean socks, trip planned)  http://www.girlsontherunbc.org/


FITNESS MOVE OF THE DAY
Hop in place 20 times while reaching for the sky.  If hopping hurts your knees or back keep one foot planted on the ground and raise each leg 10 times while reaching for the sky. Hopping isn't just for kids anymore.

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LETS TWIST AGAIN

If you struggle with food addiction check out the video and book at  http://www.theendofovereating.com/.

FITNESS MOVE OF THE DAY

Turn on the radio and dance for 10 minutes.  It doesn't matter if you are a good, bad, or fab dancer.  Just turn the tunes on and move for 10 minutes.  If you need to sit down, dance in your seat.


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CARE LESS DO MORE

Trying less hard can produce results. 

FITNESS MOVE OF THE DAY
Ankle rolls.  Sitting or laying down rotate your ankle five times in one direction and five times in the opposite direction.  Do this with each foot.  If you hear popping and cracking that is OK unless you feel pain.  If you feel pain move in a pain free range.

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KISS- KEEP IT SIMPLE STUPID

I started exercising regularly in October 1996. I remember the date because I had recently gotten a DWI which was the beginning of me changing my ways. :)   How I started exercising is a very interesting story but more importantly how have I kept it up?  I think there are many things that have contributed to why I keep exercising but if I tell you all of them it will be overwhelming and you will remember none of them.  One of the main things that has contributed to me maintaining exercise in my life is a simple word document calendar.  Today I realized that for most of 14 years I have been writing my exercise in some kind of calendar almost daily.  I know it sounds like a pain in the ass but what sucks worse logging down exercise or being unhealthy?

FITNESS MOVE OF THE DAY
Toe touches.  Standing with your knees slightly bent reach in the direction of your left foot with your right hand.  Go as far as you can without pain.  Come back to a standing straight position and head in the direction of the other foot. If you can touch your toes that is great if not that is OK too.  Do this 15 times.  If you get dizzy stop and take some deep breaths.  If it hurts your low back to do this standing, do the same move seated in a chair or on the ball.
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BE THE BALL

Every now and again I read something that for whatever reason hits me differently. Here is a bit of an article that hit me this morn-

Act "As If"
"Who do you want to be? How do you want to live? What's your ideal? Do you want to be in terrific physical shape?Happy?Enlightened?
Act as if everything you desire is already here,"advises Dyer.  "Treat yourself as if you already are what you'd like to become." In other words, whatever your ideal is, picture that image. Then, on a moment-to-moment basis, act "as if" you already are that person."

FITNESS MOVE OF THE DAY
This you don't get to 'act as if', actually do it.:)
Crunches.  Having core strength is important for so much of daily activity.  Lay on the floor with your knees bent and your feet flat on the floor.  Legs parallel to each other and hip width apart.  Place your fingers tips on the back of your head and keep your elbows wide.  Never pull on your head and keep your elbows wide throughout the movement.  Tighten up your stomach muscles.  Exhale and actually think about using your abdominal muscles to lift your upper body.     If you have any pain stop and work on tightening and releasing your stomach muscles 30 times without straining your neck or any other muscles.  It takes time to learn how to use the abdominal muscles.  If you don't have pain do 30 crunches lifting and lowering without using hands or neck.  Let me know if you have questions.


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