Workout: 20-30 minutes cardio and 6pm Kick box Fitness/Bootcamp. I really need to get my butt kicked after my past lax week so I’m excited for tonight’s workout!
Food:Breakfast: Snack Wellls Nutrition Bar and an Apple: 212 Calories, 36g Carbs (31 net), 8g Protein, 5g Fiber, 5g Fat, 121mg Sodium, 14g Sugar
Morning Snack: Banana and Cheesestick: 170 Calories, 30g Carbs (18 net), 23g Protein, 4g Fiber, 5g Fat, 870mg Sodium, 4g Sugar
Lunch: Turkey Sandwich on Wheat Bread with 1 slice cheese, lettuce, and mustard: 220 Calories, 22g Carbs (18 net), 23g Protein, 4g Fiber, 5g Fat, 870mg Sodium, 4g Sugar
Afternoon Snack: Luna Bar: 190 Calories, 25g Carbs (22 net), 9g Protein, 3g Fiber, 7g Fat, 210mg Sodium, 11g Sugar
Dinner: Grilled Chicken Breast and steamed veggies: 180 Calories, 10g Carbs, 26g Protein, 2g Fiber, 2g Fat, 40mg Sodium, 4g Sugar
Total Nutrition Intake:
972 Calories à this is a little lower than I would like but I plan on giving myself big portions for dinner and drinking some milk or tea tonight so that should help a little. 123g Carbs (106 net)
75g Protein
17g Fiber
21g Fat
1,471mg Sodium
52g Sugar
Getting your mind on a good positive track is a critical element to reaching fitness and nutrition goals. When you think positive and feel good mentally, you are more likely to work hard and stay motivated. Plus life is so much better if you are calm and relaxed rather than frantic and worried. There are so many reasons why any of us get stressed out. Stress can actually be a good thing and we need it to survive in fact. It helps to motivate us to do things and it’s what causes our reactions. However, too much bad stress can have very harmful effects on the body and mind. When you find that you are getting stressed out, follow these 10 tips to get yourself back on track:
1. Meditate- Before you start thinking of twisting your body into a weird form and repeating the word, “ohm”, think again. Any repetitive action can be a source of meditation. The goal is to calm you down and refocus. Walking, swimming, painting, knitting, etc can be forms of meditation. If you find yourself worried or stressed, try reading or drawing something. Anything where you can get your mind off of what you’re thinking about for 5-10 minutes will help.
2. Picture Yourself Relaxed- You want to create your “dreamscape” in your head as realistically as possible. Try and think of yourself somewhere or doing something where you feel completely relaxed. I think of myself in a warm bubble bath but many others picture their favorite vacation spot. Use whatever works for you.
3. Breathe Deeply- Taking a deep breath actually brings more oxygen to your brain and gives you a sense of relieved pressure. Try 10 deep breathes the next time you’re stressed and I bet you’ll feel better.
4. Look Around You- Sometimes we can get so focused on what we’re doing or what we’re thinking about that we’re not giving ourselves a break. When you feel caught in that moment, simply let your eyes wander around the room. Letting your mind and eyes wander without thinking of anything can help just give you a break.
5. Drink Hot Tea- Research has found many benefits of tea including the ability to help calm you down. Chamomile is a favorite tea that helps people relax. A study found that those who drank tea had a lower level of cortisol (a stress hormone) than others who drank coffee and other caffeinated beverages.
6. Show Some Love- Induce the relaxation response by cuddling your pet, giving an unexpected hug to a friend or family member, snuggling with your spouse, or talking to a friend about the good things in your lives. Experts say social interaction helps your brain think better, encouraging you to see new solutions to situations that once seemed impossible, she says. Studies have also shown that physical contact may actually help lower blood pressure and decrease stress hormones.
7. Try Self-Massage- If you don’t have the time or money for a professional massage, try doing it yourself. Obviously this isn’t the same but I bet you will feel better by giving yourself a head or neck massage. Rubbing and squeezing your muscles helps to put you in a calmer state.
8. Take a Time-Out- When you feel your temper rising, try and get yourself out of the room that you’re in. Go take a walk or go into a quitter break where you can take a few deep breaths and calm down.
9. Try a Musical Detour- Try to make a mix CD of your favorite soothing and calming songs. When you’re having a tough day, listen to it. Experts say that relaxing music helps to bring your heartbeat down.
10. Take an Attitude Break- Thirty seconds is enough time to shift your heart's rhythm from stressed to relaxed. The way to do that: Engage your heart and your mind in positive thinking. Start by envisioning anything that triggers a positive feeling—a vision of a family member, the image of your pet, that great piece of jewelry you're saving up to buy, a memento from a vacation-- whatever it is, conjuring up the thought will help slow breathing, relax tense muscles and put a smile on your face. Creating a positive emotional attitude can also calm and steady your heart rhythm, contributing to feelings of relaxation and peace.
I hope these tips were helpful today! I think getting your mind to the best state it can be in will help all of us with whatever goals we may have and keep our outlook on life upbeat so that we can enjoy it to the fullest!
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