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5 Days Of Health & Fitness Tips: Day FOUR – Self-Care

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We all know self-care is important. It’s such a huge buzz word(s??) and I’m sure you’ve seen post after post about how important it is. You’re important, so you need time to do things to fill up your energy and love bucket (haha…that could be dirty…love bucket) and take time for you.

You know that. I know that. We both know that. But, most of us aren’t doing it.

Why?

Time and guilt, I think. At least that’s what it is for me. Time and guilt. Life is scheduled up the wazoo (yes, wazoo) and finding time to take care of me seems daunting. Then, I always think “I could be doing this with the kids, they’d love this”…and then I spend time feeling guilty I’m not sharing the experience.

Some of you may not feel like that and I bow down to you. Truly.

I was trying to think of a good tip for self-care for this post while driving in my car with my son yesterday and he was playing DJ. He turned on Steve Miller Band’s “Take the Money and Run“(linked there for you, click it and listen while you read this post!). My son started smiling immediately and bopping his shoulders (not dancing, he “doesn’t dance”) and said, “This is the song Daddy plays when he makes pancakes”. He was immediately taken to that moment and was happy. I thought, “Holy smokes, music is a powerful tool” and told him that any time he hears that song forever in his life now, he’ll think of his daddy making him pancakes.

And, it’s true.

Aren’t there songs that take you back to a moment in time and make you smile and remember the good?

So, my self-care tip today isn’t a tip at all, it’s an idea.

Put together a playlist (for you super cool 40+-year-olds…it’s mixtape time, baby!) filled with songs that bring on a strong, happy, positive response. Not sad and hard moments, only songs that remind you of your youth and happy times.

Think about the songs you heard as your played Midnight Ghost Hour until the street lights came on. The songs your parent(s) played on road trips. The song your Mom played while baking cookies. Or making pancakes. Go waaaaay back. Then, work your way through the years. Songs from elementary school. Middle school. The song you had your first slow dance to. The song you heard at a beautiful moment in your life…maybe your wedding song.

Who knows…but go back in your life and think of the moments and the songs that trigger joy and happiness. Add them all to your playlist.

Have it at the ready. Call it something fun. I think I’ll call mine Lindsay’s Happy Happy Joy Joy Mix. Play this playlist any time you’re feeling a little blue, stressed or simply need an energy boost. I hope you’ll do this, it really is fun to reminisce and put it together. And that is the self-care practice…the benefit is you’ll have a bombass playlist that brings true joy to you.

Oh, and feel free to edit and switch out songs as you remeber them. Or, if you add a song but when it comes on it, if it doesn’t elicit a happy memory or joy, get rid of it! Add and edit until you have the best mix ever.

I’d love to hear what song is your number one song on your list. Mine is Friends in Low Places by Garth Brooks. Oh yeah, I’m a country girl and my Daddy and I scooted around the dance floor to that song at my wedding wearing trucker hats and smiling up a storm.

Ah…I will remember it always. Thank you, music.

5 Days Of Health & Fitness Tips: Day THREE – Hydration

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Put down the margarita and wine glasses and let’s talk hydration. That means fluid entering your body to help you maintain hydration levels, not dehydrate them. That’s right, we’re talking water, not wine. Sorry, my friends.

Did you know:

Often times when you’re feeling hungry, you’re actually dehydrated? Yup, signals can get a little crossed, so if you’re ravenous but it’s not meal or snack time, have yourself a glass of water and see how you feel in a few minutes.

Did you know:

75% of Americans (I know I’m Canadian, but apparently we don’t do hydration stats up here in Canada) are chronically dehydrated. Although most people are taking in the required amount of water to maintain hydration, caffeine, alcohol and sodium intake offset hydration leaving you parched, thirsty and dehydrated. Bummer.

Did you know:

There’s a simple way to see if you’re dehydrated? It’s called the pinch test. Simply use your pointer finger and thumb and pinch the back of your opposite hand. If the skin bounces back quickly, you’re a-ok! If it takes a while to settle back into place…GO DRINK YOUR WATER, YO.

Do it. Right now. You’re doing it, right? So…how’d you do. Want some water?

*Not a medical test, obviously, but it’s a quick way for you test assess how you’re doing, hydration-wise”.

Hydration is so important and I don’t think a lot of people understand just how important it is. Dehydration causes fatigue, foggy memory, irritability, increased feelings of anxiety and is one of the most common risks for kidney stones.

Being hydrated, on the other hand, clears your mind, may help boost your metabolism and helps with focus, energy and overall physical performance. Yay water!

With all that being said:

Lindsay’s TOP TIP for hydration:

Get a jug that measures 3L. Fill it each morning and ensure it’s empty by the end of your beautiful day. You don’t need to carry 3L of water around (though some do), it’s a little heavy. I keep mine in the fridge and pour it into a smaller water bottle throughout the day.

Add frozen fruit for natural flavor if you find water to be boring. Or add lemon and mint and let it sit overnight. Seriously yummy.

Having a physical reminder of how much water you need to drink it great. It will help keep you on track and if you get a bottle like I have, there are friendly little reminders about how awesome you are for being a hydrating superstar!

THIS is the bottle I like to use:

There ya go! I mean, I can’t make hydration super sexy, but I can reiterate how incredibly important it is and provide you with an idea to help ensure you’re hydrated.

Get yourself a fancy water botter and get drinkin’! Water. Drink water. Not wine. No…not wine. NOT. WINE.

You’re welcome. xo

5 Days Of Health & Fitness Tips: Day TWO – Nutrition

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There are so many tips I’d like to share with you about nutrition that even I get overwhelmed with the amount of information you should know about what you put into your body. From eating within 2 hours of waking to not eating after 8 pm, to limiting sugar, to fasting diets…there is a ton of information out there on what’s “right” and what’s “wrong. And, it changes almost daily.

But, there is one consistent tip that I have and people rarely talk about it.

Whether you’re on keto, you’re a macro lover, you’ve banned sugar, you eat according to a dietitian’s guidelines or you’re on some other “plan” that floats your boat…this one rule applies to all meal plans/diets.

Lindsay’s TOP TIP for nutrition:

It’s simple: Enjoy your food.

I could go on and on about certain programs and I could talk about why you should get rid of sugar. I could also give you timings for food consumption but at the end of the day, you have to take time to enjoy your food, otherwise, you’re going to feel like you’re going without. You’re going to feel starved and deprived and that’s when the shit hits the fan.

I despise diets and fads and crazy programs that don’t have you eating a very balanced diet…but I cannot fight the diet industry alone, so I’ll support you in what you’re doing. However, I will always, always, always tell you to slow down and enjoy your food.

If you’re banning added sugar, take time to appreciate the sweetness your fruit or yes, even some of your veggies have. If you’re trying new recipes to fit a meal plan, slow down and really figure out what you like about the meal and enjoooooooooy it.

Enjoy. Your. Food.

Don’t just throw it in your gob and not be present while you eat. Distraction is terrible when you’re eating. Mindless and rushed eating will most likely lead you to start thinking about your next meal within 45 minutes of your last.

Slow down, ya racehorse…and enjoy the taste, the texture and the experience of fueling your body in a healthy way.

I don’t mean you need to go full-on Remy from Ratatouille and analyze every bite you’re having, but I do mean that you should acknowledge how yummy your meal is and appreciate the nutrients you’re giving your body to get through the day.

via GIPHY

We’re so busy that food sometimes becomes just another thing on your to-do list of 1000. But, it’s an important one. This is the moment you get to fuel your body with the good stuff and set yourself up – body and mind- for success. Food is calories and calories are energy, so start thinking of food as your ability to energize yourself properly and FEEL BETTER.

Slooooooooow down. Enjoy. Enjoy all of it. Even the salads, the vegetables and the protein you should be eating. Enjoy your meal. Sure, it ain’t no wine and peanut butter cups, but it is still delicious and you need to appreciate it.

5 Days Of Health & Fitness Tips: Day ONE – Working Out

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I get asked a lot what my top tips are for health and fitness and it’s really hard to come up with one or two, particularly because there are so many categories of health and fitness. Workouts, nutrition, hydration, self-care, sleep, routine, community, metabolism…and that’s just a few.

Over the next five days I’m going to give you my top tips for the following categories: working out, nutrition, hydration (drink your water, yo), self-care and a Follower’s Q&A.

Lindsay’s TOP TIP for Working Out:

Aside from ensuring you’re meeting the Canadian Society for Exercise Physiology’s recommendation of 60 minutes of physical activity per day, my top tip for working out is: Exercise all systems.

What the heck does “exercise all systems mean”?

In the body, there are oodles of systems. For example, you not only have a cardio system and a muscular system, within THOSE systems you have little mini-systems. Squeee…I love this shit.

I’m going to keep this as simple as possible, so if you’re an expert in this field, move along – I’m going uber basic.

When you train cardio, there are numerous systems you need to train. Aerobic, anaerobic lactic and anaerobic alactic are some of them. You need to use different types of workouts to train a particular system.

Still with me?

For example, if you’re sweating through a low and slow workout, you’re training your aerobic system – good for everyday life and gives you a good baseline aerobic fitness which helps you get through the day with less fatigue. If you’re sweating through a 45-second interval workout, you’re training your anaerobic lactic system – good for boosting your metabolism and helping with weight loss.

Don’t even get me started on the numerous systems involved in strength training! YOW! Did I mention I LOVE this stuff?!

Mix it up, baby. Mix up your workouts and keep it spicy. Keep your body guessing. You don’t necessarily need to understand what each workout is designed to do (though at a baseline level it’d help, you don’t need to know the cellular physiology), but you do need to know the more you mix it up, the more systems you train.

The more systems you train, the more well-rounded of a fitness-goer you’re going to be. Ultimately, I know you want results and mixing it up and training multiple systems helps you achieve the results you desire.

Think about it. Have you ever gotten into a really good routine, say jogging, where you feel strong and healthy and fit? Then, your friend asks you to come to a spin class and you almost die? Yeah…it’s called cross-training and the entire purpose of cross-training is to mix it up. “Shock” your system, so to speak.

Don’t get complacent in your fitness. Keep changing things, adding things, trying new things. Keep mixing it up and keep your body on its toes…literally and figuratively.

Train run day…I died. #crosstrainingisouchy

Yeah…train all your systems, that’s absolutely my #1 Top Tip for working out.

If you’re unsure where to begin, talk to me! I’d love to book a call and chat with you about your goals. We can also work together and create a program to help you achieve those goals!

Tomorow’s top tip will be all about nutrition. So, stay tuned. If you have a question about health and fitness that you’d like me to answer, drop it in the comments below – maybe yours will be the question answered on Day Five.

In a Fitness Rut? Here are 5 Simple Guidelines to Help Get You Out

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I hear it all the time: “I know I should workout, but I’m too far gone and the thought of getting started is terrifying”, or “I have no idea what to do” or, my favorite – “I just don’t have time”.

I get it. I truly do. But, I’m always of the mindset that nothing can be too terrifying, overwhelming or time-consuming if we break it down into bite-size pieces.

Getting active and taking care of the body that carries you around is critical to your health. Cri-ti-cal. Your heart, lungs, blood, muscles, joints , brain- basically, your entire body – need you to get active and at least on the path towards being fit.

It know it’s scary. I know it’s terrifying. And, I absolutely know that it is confusing out there. So, I’m going to make it simple for you and give you five guidelines to working out that you can tackle, one-by-one.

My 5 Workout Guidelines:

#1 – Sweat, on purpose, at least 3 times per week.
This means I want you to dedicate three, 15-minute sessions to cardio – minimally. Ideally, you’d complete over 20 minutes of cardio, but if you’re just starting again or getting out of a rut, start with 15 minutes and build on that.

What you do for cardio is up to you. But, at the end of the session, you should be breathless, sweaty and feeling accomplished (or exhausted…LOL…depends where you’re at!).

Yup…tip #1 – get sweaty…and don’t be scared to show it!

#2 – For weight loss, weight-bearing exercises are best.
Cardio sessions are always best if you complete a weight-bearing exercise. Treadmills, steppers, going for a walk – those are all weight-bearing exercises. This means that you are responsible for holding your own weight and moving your own body, unassisted through space.

Things like biking or swimming are not weight-bearing. Here’s a caveat: if you have a lot of weight to lose, you can start with non-weight-bearing exercises for ease on your joints. But, once the weight starts coming off, get off your buns and move your own body.

#3 – Lift weights at least 2 times per week.
Weight training is one of the most overlooked, and wicked (IMO) tools in a fitness plan for newbies or re-starters. Everyone always focuses on cardio, cardio, cardio, but holy smokes – weight training is the bomb.

Not only does weight training help you get stronger so you can get through your days easier and with less fatigue, it also build muscle that protects your body AND helps it burn more calories than fat does. Strength training also helps prevent the loss of lean body mass that occurs with age and/or dieting.

If you’re unsure of what to do for a strength training program, get help. And that leads me to #4 on my my workout guidelines.

#4 – Get educated help.
Listen, there’s a lot, and I mean A LOT of shitty information out there on fitness. People can literally take a weekend course and be “trained” to help you with your fitness goals. This boggles my mind. BOGGLES IT.

If you’re unsure what to do and you need more help than the 3 sessions of weight-bearing cardio and 2 days of strength training recommended above, find someone you trust and you know is educated to help you.

I’m not saying they need a Ph.D. in exercise physiology at all. I mean, I know that’s what I have, BUT…there are many good trainers out there without the Ph.D. but with loads of smart courses under their belt and loads of experience. Choose those people!

Please, please, please research someone before you decide to go for them for advice OR go to them for a program and/or personal training.

If you’d like to chat with me, I do one-on-one consults where we review your goals, your current program (if you have one) and get you started on a plan that will work for you. It’s fun, I promise. CLICK HERE to set up a time to chat!

CK HERE to set up a time to chat!

Muwahahahahahaha. Just kidding. Kind of.

#5 – Remember that health is more than just fitness. You need to take care of your body, mind and soul.
People always equate health to working out. Sometimes they’ll throw in a carrot or a salad because they remember that nutrition is also important, but please remember you need to take care of yourself in more ways than just getting sweaty.

Think nutrition to nourish that body of yours. Think hydration to keep joints and blood moving easily. Think self-care to take care of your brain. Think kindness towards others to take care of your soul. There are so many aspects to your health and fitness, it’s important to address them all.

If you need a starting point, check out my Choose Your Own Fitventure membership. You get five new challenges every week that cover fitness, nutrition, kindness, self-care. Every week is different. You choose what day to get each challenge done and you have a week to get them all done. Five new challenges are released every Sunday.

Choose Your Own Fitventure. A health and fitness challenge membership like you've never seen before!

It’s super fun and it’s a GREAT way to get started or re-started on your health and fitness journey.

Just a thought.

Quick summary: Cardio 3 times per week with weight-bearing movements, weights twice a week, get help to ensure you’re doing things correctly and take care of your body, mind AND soul.

See? Not too overwhelming. Not so terrifying. And, lots of ways to help get you started. You CAN do this, you know. Please let me know if I can help you in any way, shape or form. You can always email me at lindsay@lindsaygee.ca with any and all of your questions.

Now go on…GET YOUR BUTT MOVING!