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Change...Are You Ready for a New Beat? |
 C-H-A-N-G-E. Just the word paralyzes some and sends others beating a path to the next adventure. Which are you?
If you feel paralyzed, step out of your emotion for a moment, and take a breath. You are likely feeling the same emotions felt when your mom or dad first took your “binkie” away.
Your ‘binkie’ made you feel comfortable, warm, secure, and sometimes as invincible as Superman or Wonder Woman! Do you remember how you felt when they took it away? Probably not. You adapted to your new comfort zone. Surely, you are happy that you are not carrying your ‘binkie’ to the grocery store or the office. A positive outcome.
Change is constant and dealing with change is similar to grief. First, you deny that the change is happening then you bargain or negotiate to keep things the way they were. Next, you become angry because the change is moving forward without your “permission.” Once you have moved through these steps, you can begin to accept the ‘new normal.’
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Self Care is Critical to Physical and Mental Wellness |
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 How many times have you said, “I’m tired” or “I just can’t get focused.” It is true that we all have only 24 hours in a day, and we all have things and people that compete for our attention. Do you feel like you are competing for time with yourself?
Some of your reasons for not taking care of yourself might be:
- I don't have time
- Everyone is depending on me
- I don't have the energy
- Everyone will think I am selfish
- I don't have the money
- If I don't do it, no one will
Sound familiar? Let’s look at it from a different perspective.
"Time out" or "Time off" gives you time to reset and rejuvenate. If you consistently take care of everything and everyone, eventually, your energy reserves diminish, and you will continue to feel out of control, time pressed, and exhausted. At that point, you might be plagued with mental disorganization, depression, or even illness.
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 I have been doing a lot of reflecting recently, as I’m sure a lot of us have due to resolutions and such. I have done that type of thinking as well, but this is a little different. A friend of mine ended an e-mail to me with the quote about time being like a river and not being able to touch the same water twice. To me this saying is 100% true, and it made me start to think about how I have been spending my time over the past few years. Have I been using my time wisely? Where have I been? What have I been doing? How have my habits changed? How can I improve my time management? These are all questions we need to think about occasionally.
I believe that our health is our greatest asset, but time is our most important form of currency. It is more precious than gold, diamonds and platinum! The reason is because, it cannot be replaced. There are only 24 hours in a day, 7 days in a week, and 52 weeks in a year, and that is all we have. What we do with it is our problem. You cannot relive yesterday or even an hour ago for that matter. When you get sick, your body heals itself. Healthy living, along with some TLC and regular check-ups can keep you healthy, but it can’t slow down the hands of time or bring back yesterday. Exercising and eating healthy will not allow you to be at both the 2 PM board meeting and the 2:15 PM 2nd grade spring concert. But it can help you deal with the fact you can’t be in two places at once.
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How Much Exercise is Enough? |
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 I get this question all the time: How much exercise should I be doing? It seems like a straightforward question but the answer really depends on what you are trying to achieve. For example, the amount needed for weight loss and cardiovascular benefits is considerably more than the amount needed for general health benefits like lower blood pressure and stress reduction. Read below for more information.
1. General Health Benefits: The most recent Surgeon General report of physical activity recommends 30 minutes of moderate intensity exercise most days of the week. Moderate intensity can be measured as a 4, 5 or 6 on the rate of perceived exertion scale.
2. Weight Loss: The American College of Sports Medicine (ACSM) recommends 200-300 minutes or 2000 calories a week of cardiovascular activity. This translates into 40-60 minutes of movement 5 times a week or about 400 calories burned 5 times a week. |
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 Okay, so I have some holiday guilt. I had a strategy for the season with respect to exercise and sensible celebrating. It did not work. I rarely got to the gym. I drank wine, poured gravy, found the Moose Munch and managed to fit in each variety of cookie after and in between meals. So much for the plan I set out to follow. The good news is that I really enjoyed myself.
So what do I do now? How do I get back on track? The past is the past. Instead of beating myself up about enjoying the holidays, I have decided to just let it go. Let go of the guilt over not being perfect. Let go of the thinking that if I “mess up” then the whole day is a wash. I am moving on and looking forward to getting back to my exercise and general clean eating routine this week.
Cheers to a wonderful New Year and to getting back on track!
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