By: Alesa Arnett, NCSF-PT, GGS-1
Your Fit and Kindred Sister, Wellness for Body, Mind and Spirit
Hello, there! How are you springing into this new season? After all, ‘tis the season for transformation, renewal, and/or refreshment, right?
I hope your 2023 has been filled with all the good stuff! I am fortunate to share that 2023 is bringing my husband and I our new home. We are building in an area with very few places to hike or exercise without a commute BUT, it will be just Mark and I, so I plan to treat myself to my own little workout/zen space: Yoga mat; dumbbells; meditation cushions; stability balls; cool lighting and, a spin bike. Here’s to online workout videos, the view from my new back porch, and retaining my good health to enjoy it all.
In the last issue I introduced 4 steps I take intermittently to ‘check’ myself throughout the year: FOCUS (positive mindset, FUEL (nutrition), PELVIC FLOOR HEALTH AND MENOPAUSE (personal status), and PROPER FORM (movement/exercise techniques). By revisiting these topics since January 2022, I’ve lost 25lbs (no, I’m not starving!), I’ve brought my cholesterol and other labs into healthy ranges, and I feel amazing.
If 2023 actually sparked your desire to become healthier, here are some DAILY actions you can begin with to ‘challenge’ yourself (we are NOT competing with others!) until the next issue comes out, when we’ll take another 4-step ‘check’ – together. Forget about how long it takes to form a habit or routine. The fact is it depends on one’s own self-discipline, motivation, and accountability.
If you can’t do these daily, simply pick a reasonable number of days in your week and stick to the plan. Good Luck!
1) MINDSET: Set yourself up for with a selfie of your face, smiling or not; to compare later. There is no need for a full body photo (unless you want one); you can easily tell that your body is changing, and your beautiful face alone will reveal visible changes.
2) FUEL: Replace one meal with a crazy-big mixed green salad, add ½ cup of beans or legumes, a serving of whole grains, and lots of added veggies. Top it off with a Tbs or two of balsamic vinegar and some shelled pumpkin seeds, or walnuts.
4) PELVIC FLOOR HEALTH and MENOPAUSE: Visit the Association for Pelvic Prolapse. Supporthttps://www.pelvicorganprolapsesupport.org/
You owe it to yourself: https://static1.squarespace.com/
5) PROPER FORM: What type of exercise do YOU enjoy? Start there and look up how to do it safely. Some benefit from having an experienced Fitness Professional observe and correct movement and breathing techniques, but there are many good workout pros and video demonstrations online to start you off. I’d like to showcase this one respected fit pro… ‘fitbymik’. Mikala takes her workouts slow. She provides modifications to keep it low-impact, making them easy to follow and keep up with.
Seriously, email me and let me know how you’re doing; I’m here for you, Kindred Sister! I sense healthy changes comin’ your way!
Alesa is a proud retired Air Force Medic. She has been married to her best friend for 30 years, enjoys her three beautiful kids, and two grandsons, and visits with her Mom. She is now a very part-time Women’s Coaching Specialist, finally claiming to be ‘retired’, and living life peacefully. Email: myperkfitness@gmail.com