From Hitting Bottom to Bossing Up with Karissa Adkins Finding Your “Why” for Getting Fit to Help You Stay Motivated
How to Overcome Common Struggles to Start Exercising When You’re Obese Top 12 Outdoor Exercises to Replace The Gym How Many Rest Days Do You Need When Starting a New Exercise Routine? How Long Does It Take to See Noticeable Weight Loss?
Why Outdoor Exercise Boosts Mood More Than Indoor Exercise
2Inspirenutrition.com August 2021 FREE
INSIDE THIS MONTH’S ISSUE
Top 12 Outdoor Exercises to Replace The Gym - pg. 3 Why Outdoor Exercise Boosts Mood More Than Indoor Exercise - pg. 7 Finding Your “Why” for Getting Fit to Help You Stay Motivated - pg. 9 How Many Rest Days Do You Need When Starting a New Exercise Routine? - pg.12 From Hitting Bottom to Bossing Up with Karissa Adkins - pg. 16 How Long Does It Take to See Noticeable Weight Loss? - pg. 20 How to Overcome Common Struggles to Start Exercising When You’re Obese pg. 22
This month, we’ve got a laser focus on exercise! To help you get started, we’ve got some important practical information as well as some inspirational content that’s going to inspire you to get your workout routine in gear! We’re kicking off the issue by sharing the top 12 outdoor exercises to replace the gym. In case you need some convincing to get out of the gym, we’re also going to tell you why outdoor exercise boosts mood more than indoor. Next, we’ll show you how many rest days you need when starting a new workout routine, and we’ll talk about how anyone with a weight problem can overcome common struggles and get moving. Because motivation is the engine that keeps your body incentivized to move, we’re going to talk to you about finding your “why” for getting fit, since that’s what gets you off the couch and breaking a sweat. We’ll also talk about how long it can take to see noticeable weight loss, so you don’t lose hope if the scale is slow to move. Finally, we’re going to talk to the motivational powerhouse that is Karissa Adkins! Karissa walks us through what it’s like to go from overweight, scared mama to fierce boss babe! She shares her journey from rock bottom to becoming a successful fitness and lifestyle coach. To your health, Dennis M. Postema Founding Editor & CEO P.S. Help someone you love get started on their journey to better health! Share this issue when you’re done, and encourage your friends and family to sign up for their free subscription at 2inspirenutrition.com.
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Top 12 Outdoor Exercises to Replace The Gym Let’s face it ... working out in the gym can be boring. Repeating the same old exercises in the same old environment can have you experiencing cabin fever. Frankly, gymnasiums are not always the cleanest environment. You are sharing fitness equipment, dead skin and sweat with total strangers.
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If that is not a good enough reason to head outdoors for some gym replacement exercises, think about this. Research the last few decades has revealed that muscle confusion is a great way to maximize overall health. Performing the
same strength or aerobics exercises at the same time for the same duration can quickly have you peaking. When you are constantly “confusing” your muscles with varied routines, you continually grow stronger and healthier without reaching a peak or plateau.
to manufacture healthy levels of vitamin D.
Working out at a gym or health club can also be intimidating. This may cause you to skip planned exercise sessions. And who likes the monotonous experience of walking or jogging on a treadmill while you stare Besides, there are plenty at the same inspirational of benefits that the green poster over, and over, and outdoors offers which over? There are lots of you simply cannot receive great reasons for taking indoors. The fresh air you your workout outside. breathe may actually allow The following 14 outdoor your respiratory system to exercise ideas effectively benefit more efficiently replace the often boring from your exercise efforts. and possibly unhealthy gym Sunshine feels good on your experience. skin, and causes your body
1 - Body Weight Exercises In the 1950s calisthenics were very popular. If you are not sure what that word means, it is nothing more than using your own body weight for resistance to strength strain. These days that practice is called body weight training.
that you can also receive an awesome upper body work out when you are hiking challenging trails.
To properly work out your upper body, purchase a pair of hiking or trekking poles. There are adjustable poles, with different materials and designs to choose from. They all provide 2 excellent It removes two major benefits to hikers. First off, excuses that keep people they automatically make from exercising: for a safer experience. When you can balance and • I can’t make it to the gym support yourself properly, • I don’t own any fitness there is less chance of an equipment injury. Take a look at the fit, ripped, shredded, fat-free models on the covers of your favorite fitness magazines. A trade secret is that most of them got that way predominately by practicing body weight exercises. They can be performed anywhere, at any time, whether you have 5 or 55 minutes to work out. 2 - Hiking
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Hiking is another alternative exercise to a smelly gym. It gets you out in the great outdoors and seriously works your legs, respiratory and circulatory systems. That is pretty common knowledge in the fitness community. But what amateur or beginner hikers might not understand is
Secondly, they allow you to involve your wrists, upper arms, shoulders and back in your hiking workout. In a pinch a rigid hiking pole can even fend off wild animals or help you fashion a splint if your hiking trip goes awry. Some trekking poles are made with outdoor-friendly accessories like compasses and flashlights. 3 - Standup Paddle Boarding (SUP) If you have never seen a Standup Paddle Board, the experience is just what the name implies. Imagine a surfboard, but much longer and wider in most cases. While standing on your board, you propel yourself
through the water with a long-handled oar. The workout you give your core is extensive. If you are looking for a way to shred those love handles and get outdoors, you need to get out on an SUP. 4 - Tennis Have you ever played tennis? If not, don’t underestimate the stamina and total body strength needed for this sport. Many outdoor fitness facilities have a handball/tennis wall where you can enjoy a round of challenging tennis by yourself. You can also get a friend involved or challenge a stranger to see just how good you are. Many outdoor exercise activities are singular in nature. Tennis is a great competitive work out that keeps your mind as active as your body. Tennis leagues are available for all age groups, and allow you to enjoy the social part of exercising outdoors as well as the physical benefits. 5 - Jump Rope If you have an old piece of rope laying around the house, you can enjoy this tried-and-true form of simple exercise.
Your upper body, lower body, heart and respiratory systems all get an effective workout. If you really want to step up your game, speed ropes can be purchased online and at most major sporting goods stores.
6 - Canoeing/Kayaking Kayaking and canoeing let you enjoy your love of water while you are getting an upper body workout. Be sure to inform someone when you are leaving and returning before you schedule any waterway adventure.
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can benefit from CrossFit training. A combination fitness competition and exercise program, CrossFit training is usually based on a WOD (Workout of the Day). When you attend your CrossFit class, a new exercise is revealed each day. This keeps your mind and muscles involved and confused, constantly pushing your body to a new level and type of achievement. This usually takes place in a group atmosphere. Camaraderie and competition are encouraged. Working out with others or by yourself, you can take your CrossFit mentality outdoors. Calisthenics, weightlifting, gymnastics, plyometrics, high intensity interval training (HIIT) and other activities make up the CrossFit training regimen.
7 - CrossFit Training
8 - Swimming
Muscle confusion was mentioned in the introduction. That is precisely the idea behind CrossFit training. CrossFit gymnasiums and groups have exploded in popularity around the world. What is really neat is the fact that people of all fitness levels
Swimming is often referred to as the perfect exercise. It is an outstanding therapeutic tool, and works for all ages. The water keeps you buoyant and drastically reduces stress on your joints and ligaments. You can swim in any large body of water, enjoying a day at the beach or pool while
your body benefits from a workout. Don’t just splash around in the water and kid yourself that you are getting exercise. Purchase an online swimming exercise course or DVD program. Get suggestions from your local lifeguard or water safety instructor for a swimming workout. When you exert yourself, you will find swimming delivers the same wonderful benefits of body weight training. The difference is your legs and joints are not negatively impacted like they are with so many landbased workouts. 9 - Trail/Beach Running Running is a form of exercise that has been around as long as mankind has existed. Running in loose sand at the beach means no 2 steps are ever the same. You work out so many muscle types because your feet, legs and balance have to adjust to an ever-changing terrain. The same is true for running a mountain or woodland trail. This is a great workout for your entire body, inside and out. 10 - Rock Climbing This outdoor gym alternative is definitely not
for the faint of heart. There is no doubt that you should receive extensive training before tackling your first rock climbing excursion. The great thing about this physically demanding pastime is that Big Box sports retailers have gotten involved. In most major cities around the world, you can track down a sporting goods store that has a rock wall you can train on. These are sometimes contained inside the store. You can sign up for classes and train there, benefiting from safety straps and tethers while you are learning your craft. Rock declining demands physical strength in literally every part of your body. One minute you may be gripping a minuscule toehold, and the next you are precariously hanging by your fingertips. If you want to enjoy the great outdoors while working out every muscle in your body, rock climbing can’t be beat. Make sure that your instruction includes advice on shoes, gripping chalk, safety gear and the other accessories required to safely and successfully survive your rock climbing experience. 6
11 - Roller Skating/In-Line Skating/Roller Blading Roller skates were all the rage several decades ago. You may have a pair, and you can still find roller skates online. In-line skates and roller blades are modern-day versions of roller skates, and weights, using fitness they really give your lower equipment and playing body a workout. basketball in your favorite gymnasium are all great Your flexibility, mobility ways to stay in shape. and agility are all improved when you enjoy any of But sometimes you just have these vigorous, fast-paced to get out in nature, because activities. Bring your MP3 player or smartphone along you feel like the 4 walls of your standard exercise with a set of ear buds, and you can enjoy your favorite experience are closing in on tunes while you escape the you. claustrophobic gym and Just remember, you don’t receive a rolling workout. have to limit yourself to the activities and sports listed 12 - Snow Skiing/ above. Snowboarding If you live in a cold weather climate, why not take up snow skiing or snowboarding? Both of these sports/pastimes require excellent balance. They also promote flexibility and mobility. As opposed to some of the other outdoor exercises on this list, an investment into snow skiing and snowboarding can set you back a few dollars. Practicing Pilates, performing yoga, lifting
Any strenuous activity you enjoy outdoors can be mentally and physically beneficial and fun. For even more enjoyment, get a friend involved. Join a rock climbing club or plan a snow skiing vacation. There are all kinds of smart ways to break the boring gymnasium exercise routine that boost your mental and physical health without having you cooped up in a stuffy, sweaty gym or health club.
Why Outdoor Exercise Boosts Mood More Than Indoor Exercise
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Sticking to a workout plan is never easy. However, if you come up with a way to make your workout sessions more interesting, you’ll find it easier to exercise on a regular basis. One sure way of making exercise more enjoyable is taking your routines outside.
Research suggests that exercising in the great outdoors delivers some distinct and measurable psychological and physiological benefits over exercising indoors. In this article, we’ll explore why outdoor exercise boosts mood more than indoor exercise. Keep reading to learn more.
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It’s no wonder why individuals who exercise outdoors tend to stick to their exercise programs more consistently and longer that those who train indoors. Statistics show that about half of the people who join a gym do not make it beyond their first year of exercising.
Nature Relaxes the Body Outdoor Exercise Is and Mind Proven To Improve Mood and Self-Esteem It’s believed that the Another surprising benefit simple act of looking of taking your workouts at pictures of nature outside is an overall (especially nature scenes sense of well-being and that include water) can increased confidence. help lower stress, blood Research shows that pressure, and mental outdoor training improves fatigue. That’s just how measures of self-esteem, powerful nature can be revitalization, pleasure, and for the body and mind. energy. This also decreases So, actually stepping feelings of frustration, out and including some anger, depression, form of physical activity confusion, tension, worry, to the mix tends to and tiredness far more amplify these benefits. than any indoor activity Exposure to nature will does. And not that much help to decrease blood time is needed to reap pressure, levels of the these psychological stress hormone cortisol, and your resting heart rate. benefits. Just 20-30 Yes, exercise also provides minutes of outdoor exercise is enough to the same effect… but deliver measurable benefit the results often tend to to your mind. be slightly amplified in a serene, outdoor setting. Outdoor Training Is Consequently, you get Distracting In A Good double the benefits Way by simply taking your workouts outdoors. The beauties of nature
(clear skies, chirping birds, running water, colorful leaves, etc.) tend to take your mind off the effort you are expending while exercising. As a result, you get to exercise harder without feeling exhausted. This can help increase your endurance and motivation thus making it easier for you to improve performance and stick to your workout plan. Staying in high spirits can do wonders for your exercise regimen. So, if you’re having trouble sticking to your fitness goals, you should try taking it outside. The best part is that you don’t have to spend hours on end exercising outdoors. Simply adding an outdoor routine to your workout sessions is enough to deliver the benefits explained above.
Finding Your “Why” for Getting Fit to Help You Stay Motivated
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Different things motivate people to accomplish what they want in life. But rarely does anything get accomplished if the “why” is not there. How many times have you started a fitness program only to quit after a few months or even a few weeks? Why did you quit? We’ll get to that in a moment.
down burning desire that keeps you focused on accomplishing something that is important in your life. It is the driving force that when faced with a fork in the road, you go left for success instead of right to failure. But at times, even the strongest motivation can wane and take us off our path.
Motivation is that deep-
Back to why you quit.
Figuring out the “why” is sometimes tricky, but most experts agree that it has to be something YOU want to do; you can’t do it because others want you too, nor can you do it because it happens to be the “in” thing to do at the time. More times than not if that is the motivation, you will be doomed to failure. Why? Because it was not YOUR
motivation.
often be strong motivators in To stay the course, there helping you stay are some things that on course. Post others before you have them on your done that led them to refrigerator or in success, like: other conspicuous places. The 1) Journaling refrigerator works because if your goal is Writing down thoughts, losing weight and you feeling and desires are are having a bad day actions that can help you thinking about eating, it stay on track and show can help you refrain from you what went wrong if getting something out you happen to stray. For of the refrigerator - just example, if losing weight by looking at the photo. is your goal, and you had The photo can be of you a bad day of eating, why when you were younger, did that happen. What someone you aspire to was different this day be, a new exercise outfit then in the past when – anything that will keep you could stay on track. your motivation going. By identifying the cause, you can avoid the same 3) Frequent Renewal thing happening in the future. The big thing is to Sometimes during a not let it define you; get weak moment, or really back on the horse and anytime, we need to give ride again! ourselves that “pep talk” as a way of renewing 2) Visualization our motivation. It usually involves reviewing the Photos of the success “why” behind achieving you are seeking can this specific goal. It can
be as simple as wanting to live a healthier lifestyle; or being around to see your grandkids grow; or … anything you want it to be. Just insure it is something YOU want and that you are not doing it for someone else, because they think you should do it. Finally, expect there to be bumps in the road along the way; you may even hit a roadblock, but don’t let that keep you from constantly driving forward toward accomplishing your goal. Find a way around it and drive on. Success is for the taking. Use these tips for finding your “why” that helps you stay motivated all the way to goal.
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How Many Rest Days Do You Need When Starting a New Exercise Routine?
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The reality of exercise that most people aren’t aware of is that the physical changes you’re chasing do not happen as you exercise but rather during the time you’re recovering from a workout session. As you exercise, your muscle fibers experience small, microscopic tears that can create a feeling of sourness. During periods of inactivity, the affected muscles reconstruct through a cellular process where fibers fuse together to form stronger and bigger muscles.
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that muscle soreness usually subsides two days post exercise. Therefore, a minimum of 48 hours of rest is enough to allow optimal recovery that will prevent injury. Fitness experts say that this 48hour resting approach will work whether you’re a beginner, gym rat, or competitive athlete.
muscles feel too sore to tackle everyday tasks like lifting things or climbing stairs, then you probably should not expose them to more strain. Rest until the soreness is gone or significantly reduced.
Whichever approach you choose to take, the trick is to avoid pushing your body too hard. Loss of appetite, severe fatigue, #2 The More aches and pains, reduced Personalized Approach performance, depression, slower healing, depressed Other experts argue that the 48-hour approach may immune system, and changes in mood all point not work for everyone to overtraining, which since there are other Therefore, the only way means you should slow to achieve desired results factors to consider when down or take some time it comes to determining is to allow for adequate off from exercise. adequate rest. For rest time. Failure to do instance, older people so will result in what experience a slower A few other tricks to fitness buffs call workout muscle recovery and will ensuring adequate burnout, which is one of therefore need more than recovery include cooling the reasons why many 2 days to fully recover down after workouts, people start an exercise getting enough sleep (at routine strong only quit a from exercise. The same is the case for people least 8 hours), and eating few weeks later. who have large muscles, right. Engaging in light So, how many rest days do train at high intensities, or physical activities such as engage a large number of swimming, yoga, Pilates, you need when starting muscles during workouts. or jogging during rest a new exercise routine? Other factors that affect days while on a weight Well, there are basically 2 training regimen is also main approaches when it how long it takes your advisable. It helps prevent comes to determining the muscles to recover your fitness progress ideal number of rest days include what you eat, how often you work out, from slowing down you’ll need. and the duration of your and increases muscle exercises. So, the best way relaxation, which benefits #1 The General to determine how long recovery. Approach to rest may be to simply listen to your body. If your Some experts suggest
From Hitting Bottom to Bossing Up with Karissa Adkins Today, we’re excited to share the motivation and energy explosion that is Karissa Adkins. Karissa is a master coach in health, life and fitness, a two-time bestselling author, and the host of “Beyond the Reps” with 2inspire.tv and “Boss Up Babes” with motivationandsuccess.tv. She’s also a cohost of “Living Real with Clara and Karissa.”
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Dennis: Tell me the story of how you got started on this health and wellness journey. Karissa: Eleven years ago, I was in a pretty dark space in my life. I was living in Germany with my family and struggling to find happiness and balance and self-love. My weight got out of control because of it all. I hated the way I looked. The reflection in the mirror disgusted me as did the thought of someone touching me or a camera focusing on me. I was just trying to hide. I played small in every way.
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daughter was playing on the floor, and the doctor looked at me square in the eye and said, “Karissa, you’re five feet tall, you’re 213 pounds. You’re considered obese.”
I got home, smoked a pack of cigarettes, drank two bottles of wine, cried myself to sleep, and prayed that I would just wake up not feeling this bad again.
She used the o-word on me. It was a punch straight to the gut. I was embarrassed, I was sad, I was angry. I thought, “Who is this woman to be so brutally honest? I’m not even here for me. Why are we talking about me?”
That was a rock-bottom moment that changed my life, but I wasn’t even prepared for the next moment.
She went on to say, “You know, that little girl, she needs you, and if you don’t change your lifestyle As a mom, I wanted to fit today, you might not be in with all the other moms. around for her ten years I was very depressed and from now.” on some medications for it. Everything else That was the moment. in my life was suffering because I wasn’t happy I picked my jaw up off the with who I was and what table, and fighting tears, I looked like. Weighing picked up my daughter in at 213 pounds, I felt pretty miserable. But I was and football carried her out of there as quick as I also the biggest excusecould. I bawled the whole maker out there. I played way home in the car. I the starring role in the victim story like nobody’s had one of those twobusiness until I hit a rock- way yelling matches with myself like, “How dare she? bottom moment. I’m not fat,” just telling I was the heaviest I’d ever myself what I wanted to hear at the time. been, and I was sitting in a pediatrician’s office at an appointment for my then Dennis: What happened two-year-old daughter. My next?
The next day, I stopped by my friend’s house and drank a whole pot of coffee, crying and venting about how much my life sucked. When I got home, I saw a picture of my mom and for the first time in my entire life, I saw myself as her, a 320-pound mom. I saw my obese mom who I’d never seen thin a day in my life. I saw her cancer. I saw myself cleaning up after her cancer. I saw her diabetes. I saw our trip to Paris when she couldn’t walk more than three blocks before we had to sit down and take a break, and I had an epiphany like a slap across the face. That doctor was right. And if I wanted to be around my daughter, I’d better do something. I realized I needed to stop this crap and just boss up. And that’s what I did.
This epiphany sparked something so deep down inside me that I used it to help motivate me and push me through workouts, eating clean, eating less, and it pushed me and it still continues to push me every single day. That spark led me to an almost 100-pound weight loss and, because it’s not about the weight, it led me to feeling unstoppable.
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it’s okay, I’ll be caught! I’ve already hit every rockbottom moment, so it can’t get any worse.
Like many women, I wear so many hats: I’m a working mama, I’m a military spouse, I’m a sister, I’m a daughter, I’m a friend, I’m a coach, I’m a speaker, I’m an author—you name it, I’ve done it, I’ve been out there. And the most important role that really Dennis: What does “boss means the most to me is being a champion for up” mean to you? women’s health. It’s my mission, it’s my purpose in Karissa: Bossing up is life to literally help babes doing anything that scares BOSS UP to the next level the living crap out of you. of success in their life, their Bossing up is that moment health, their businesses. when you’re like, “Should I, or should I not?” It takes Dennis: Tell me about the courage, but it’s our job. biggest challenges facing It’s our responsibility in life people when they want to boss up. We can either to lose weight and get choose to stay stuck or to healthy. boss up and become the best version of ourselves, Karissa: The most obvious whether that’s with our is yourself. You health, our personal lives, challenge will get in your our businesses—it doesn’t always way. But I think the matter, the choice is yours. own biggest thing is that you keep your expectations Bossing up is taking reasonable. When I first courageous steps to get started out, I expected to where you want to go. At lose weight quickly, but this point in my life, it’s because I did it the right fun. I’ll think, “This is kinda way, through changing my scary. Okay, do it!” That’s whole lifestyle, it took me the cue that I’m on the three years to lose that 90 edge, and I encourage pounds. Changing your myself to jump because lifestyle means having to
find something that you like to do a lot so that you can do it forever. So you need to think sustainability and lifestyle. I started with two habits. I thought, “What are the needle-movers for me? I need to move my body because the couch and a bus stop are not enough. And then I needed to eat less.” I started simply by eating less—going from three servings to one. Once I mastered that, I looked into clean eating. So really, the biggest challenge is not expecting to get the results so fast. I always tell my clients, “Your body’s not Amazon. Don’t expect change in two days. It ain’t gonna happen. There’s no fairy dust, there’s no magic pill to get to this level of unstoppable-ness.” You’ve got to go through the journey. It’s more about who you become in that process, and I have fallen in love with taking care of myself. Dennis: What was it like to reprogram your mindset to sustainable lifestyle changes? Karissa: I had such clarity. I didn’t realize this was what I was doing at
the time, but now as a coach, I teach my clients to build anchors around their life that motivate them. In the beginning, I hated working out and changing my eating, but I motivated myself and created discipline by using pictures reminding me of the fate I was trying to avoid and by having my mom be my accountability partner—a constant reminder of why I was doing this.
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Dennis: What do you think people are missing when it comes to losing weight?
Karissa: A plan. A sustainable plan. I’m a huge believer in mastering one habit and then moving on to the next. Getting 1% better every stinking day. We all need accountability. Even boss babes like me have coaches and accountability partners, but you need to have a plan for getting where you want to go. You don’t just go to work and hope to God that your board meeting goes as planned if you have no agenda. If you go to the gym, have a plan before you walk
into the gym. If you want to eat cleaner next week, have a plan for the meals you’re going to eat. It all comes down to a plan. Every single woman I ask, “What do you think you need?” And they’re like, “I just need a plan.” So get yourself a plan. It’ll save your life. Dennis: You’re passionate about both health and fitness. What do those things have to do with each other? Karissa: Everything. Do you know how many
I have, like, at 8 a.m., I get home from taking my daughter to school and I don’t even touch the computer. I sit in my chair and read and meditate. I call it my “spiritual power hour.” It’s journaling and thinking time. I fill in my “I want” journal. It’s manifesting the things Dennis: You’re often that I want. It’s consistently referred to as the Habit Queen. What are some of setting my intentions for your daily habits, routines the day. Because I’m a boss, I have to show up and rituals that you do? with energy and passion. If I don’t take care of my Karissa: I’m up every day spiritual needs, too, forget at 3:45 a.m. unless it’s it all. Saturday or Sunday, then it’s 5:45. I’m at the gym by 4:15, making my social The last thing I do at the end of my workday is write media post, drinking my my “Heck yes!” wins on preworkout. I’m home my whiteboard. It literally by 6, I get my daughter says, “Heck yes,” and I will up, I’m out of the shower write anything that made by 6:30. Everything is so routine in my life, because me smile or lit my fire. Like it all lines up for my perfect when I met you, “Dennis, heck yes,” or I got a new day, and it gives me freedom because structure client, “Heck yes,” or I wrote a new book, “Heck yes!” gives you freedom back. There are a couple of other Anything. Even something fun habits and routines business executives I’ve seen run themselves into the ground? Their businesses failing because they have too much stress, too much on their plate, and they’re not even taking care of themselves? They’re too busy, and it all catches up with them. You have nothing without your health, in my opinion. Health has everything to do with business. You need to be fit mentally, physically and emotionally to run a business. I would not be here today living my dream had I not taken care of my health every single day. It’s a priority.
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as simple as, “I didn’t spill coffee on my way up the stairs trying to juggle everything in my arms”— heck yes! It’s that way of training my brain to find the positive. I take it a step further at dinner and we talk about our “heck yes” wins. My daughter’s like, “Heck yes, Mom, I got an A today,” and I’m like, “Heck yes!” Find out more about Karissa on her website, 365dailyhustle.com. You can also find her on Facebook and Instagram, and tune in to her shows on 2InspireTV. com and https:// motivationandsuccess. com/tv/.
Karissa on Changing Your Tribe My tribes have definitely shifted over the years. When I first started, we were all spouses complaining about our bodies and how we hated certain things. It was all just negative. Now, I don’t even put up with that crap. My vibe matches that of the people I hang out with. So if you say anything negative, it’s bye-bye! I think the biggest thing with staying motivated is to be willing to let some of those people go, the friendships, the toxic relationships online—anything that is going to drag you down. If you’re trying to lose weight, you don’t open up five bags of chips and set them out in front of you before you’ve gained discipline. You change your environment. You clean out your pantry, freezer and fridge. Your friend group needs to change too. It’s not that you have to ditch them—you have to set them aside and find people that you can be on this journey with. You can’t hang out with people who have no problem driving to McDonald’s at 2 a.m. They don’t value and respect their body enough, and it’s gonna be hard for you. You’ve gotta ditch that stuff.
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How Long Does It Take to See Noticeable Weight Loss?
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It’s one of the most disheartening things anyone can deal with. You step onto the scale and it doesn’t budge-maybe it’s even climbed a little since you last looked. Perhaps you look in the mirror and you don’t see a difference. You might even compare a photo next to one from some weeks ago and you look identical! Worse yet, your clothes still fit the same...Why aren’t you seeing noticeable results? Some people see the scale move but everything else looks like they did multiple pounds ago. Other times, the scale won’t tick but their clothes are loser. Others still see a change in measurements but can’t see a difference in the mirror. Welcome to the world of weight loss! If you’re frustrated and confused, don’t worry, you’re not alone. Weight loss is by no means linear, and that makes for a very confusing and frustrating fitness journey.
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When most people first start making substantial
changes to their diet or lifestyle, they are surprised with a quick drop on the scale. Usually, this is water weight and perhaps a small amount of fat loss. But, with time, they notice that their weight loss has slowed down or perhaps isn’t happening at all. Some bodies are hold-outs that take weeks to drop a pound. There is no set time period when you’re going to see results. It all comes down to your starting point and what all you’re doing to try and reach your goal. For instance, most severely overweight people will actually find it easier to lose weight at the start of the journey. But, as they near their goal, the progress slows down significantly. This is expected. What you need to do as you lose weight is continue to increase
your physical activity as you decrease your caloric intake to match your body’s changing needs. You also need to keep your macronutrients and water intake in check to make sure you’re giving your body everything it needs to lose weight. Finally, remember that most people who are losing fat are also gaining muscle. This won’t necessarily make you “bulk” up, but it will tone you up. That results in less flabby, tighter, more defined legs, arms, and face. The scale might not show a difference, but your photos and measurements will with time. Keep at it and you will change.
How to Overcome Common Struggles to Start Exercising When You’re Obese
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If you are obese – someone with a Body Mass Index (BMI) of 30 to 34.9 – you are probably tired of hearing the same advice (that in most cases doesn’t work) - the way to lose weight is through diet and exercise. And it can be part of the solution, but it goes deeper than that – much deeper.
Joint Pain
The joints, especially the knees, hips and ankles are not made to support the kind of stress put on them when someone is obese. Their common response is pain. It is common knowledge that for every 10 pounds of weight, it puts 40 pounds of stress on the knees. Think of What many normal weight someone 100 pounds overweight; that is an people don’t understand is that obese people have additional 400 pounds of stress. No wonder their different challenges to joints hurt! overcome: • low energy • joint pain
Increased Susceptibility for Injury
• increased susceptibility Being obese means you have a lot of weight for injury shifting around when you move. While controllable … and therefore have to during normal daily take a different approach activities, it can become a to losing weight and problem when exercising getting healthy. and can lead to an injury. Low Energy
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It is not that obese people are lazy, because most are not. What causes low energy are the hormones secreted by stored body fat. Not long ago, researchers thought that stored fat was just that. Now due to recent studies they know that fat secretes its own hormones which affect energy levels.
So how do obese people overcome these struggles so they can start exercising? The advice of most healthcare professionals is to start small and do what you can. To overcome low energy is basically a mindset. Initially commit to a block of time – say 15 minutes. If you can’t do it for that
long, then break it down into three 5-minute blocks. Gradually work your way into longer sessions. As far as alleviating joint pain, pick one exercise you can comfortably do. For example, swimming and water aerobics are low impact and very joint-friendly, meaning it shouldn’t hurt as much to do something in water as it does on land. If you have less joint pain, a recumbent bike or elliptical trainer are good land low impact exercises. Focus on exercises that don’t initially involve a lot of movement. The ones mentioned in the previous paragraph are all good ones to start with. Couple your exercise program with good nutrition and you will start losing weight. Look at your journey in months or even years, instead of weeks; it will take a while to get to goal, but persistence will pay off. As the body fat comes off, your energy level will increase allowing you to do more moves and exercise for longer periods of time. Don’t get discouraged - you can do this!
