Tag Archives: exercise

Tough Love

Hello, Scribes Readers, PJ Sharon here, and today I’m talking about tough love. This is the time of year that many of us are setting goals, working on business plans, re-evaluating our marketing strategies and generally attempting to lasso and tame this wild thing we call the “writer’s life”. Even with the best of intentions, most of the resolutions we make fall by the wayside and our ambitious goal setting can make us feel overwhelmed rather than hopeful for the new year.

Don’t get me wrong. I love goal setting, and my plate is as full of to-do’s as it ever has been, but instead of sharing my lofty aspirations with you all, I’d rather discuss how we go about sticking to our plan and meeting those goals. You’ve probably read a ton of blogs on goal setting, with such advice as making them manageable, measurable, and achievable. Great advice, for sure. But for today, I’d like to offer some coaching advice from an expert–no, not me.

Jillian Michaels (2013_06_02 01_59_31 UTC)My girl, Jillian Michaels, is one of the best motivators I’ve ever come across. I don’t often watch The Biggest Loser, but I know from personal experience that her training methods are effective. Through her 90 Day Body Revolution DVD set–which I bought last year around this time in hopes of shedding the weight I’d gained living the writer’s life–I was able to drop twenty-five pounds in about five months. Yes, I had to eat healthier and the workouts are brutal, but they’re only thirty minutes a day, five days a week…a small price to pay for a strong, healthy body, in my opinion. I figured I could do anything for thirty minutes a day and I knew the pay-off would be worth it. I reminded myself that I was worth it!

As a personal trainer myself, I quickly learned to appreciate Jillian’s tough love approach. Even when I want to swear at the TV, her passion and positive messages of encouragement continue to push me through every workout. Statements like, “Do your best,” “Just try one,” “Don’t you quit on me–don’t you quit on yourself,” “I know you can do this,” “Dig deep and find the strength you never knew you had,” and my favorite, “Focus on the why–why are you doing this?” She lists the common reasons why people want to be more fit, such as better health, longevity, skinny jeans, and sex with the light on, but the bottom line is that we all have a “why” when it comes to being driven toward a goal. If you focus on the “why”, you will tolerate any amount of torturous “how”.

Last week’s guest, Amy Denim, author of THE COFFEE BREAK BUSINESS PLAN for WRITERS, talked about creating a muse statement, a positive affirmation that sums up who you are and what you want for your writing career. (Here’s the link to the post if you missed it). I highly recommend that you start your new year by doing just that, and when you’re writing that statement, think about your “why”. Why do you write? What do you want to accomplish in your writing career? Why do you want it? How important is it to you? And what are you willing to do to get it?

Today’s Unlocked Secret: When you start to feel overwhelmed by the tasks at hand or are questioning if the time and work you’re investing in your writing life is worth it, read your muse statement and remember your “why”. Then, dig deep and find the strength you never knew you had, and tackle that next goal.

What motivates you to keep going when the going gets tough?pen

PJ’s Top 10 Health Tips for 2013

Welcome! Tuesday’s Scribe here. This is an extra long post, but worth the read if you’ll bear with me. Being a Massage Therapist and personal trainer in the “real world” doesn’t exempt me from the laws of nature. That means that I am as susceptible as you are to the effects of gravity. As the image in my mirror reveals (it refuses to lie no matter how many spells I cast upon it), I can’t hide the addition of several pounds of holiday related “rolls”(ew). Yes, I too suffer from the intense attachment to chocolate that plagues even the strictest of gym rats. I’m PJ Sharon, and I, like many of you, am determined to do serious battle with my new found “writer’s bulge,” courtesy of my first year in publishing.

I know, I know…another diet, another fitness plan. Every January  the gyms are flooded with well-meaning but “weak-willed” souls who last about a month and then fall back into their old rut of unhealthy living. The truth is, living healthy is not rocket science. A healthy lifestyle is not a “diet” or an “exercise routine.” It requires a long term commitment to change. I wish I had the secret to turning on the “self-control” and “self-discipline” switches in the brain that some have and others struggle to find. There are many factors that influence us to take care of ourselves, but none is greater than healthy self-esteem. If you’ve tried and failed on your own and repeatedly lost and gained a significant amount of weight, I highly recommend you seek counseling to address the underlying issues that are keeping you stuck.

It may sound mean, but we all know when we put something in our mouth if it’s good for us or not. If you don’t know this, join Weight-Watchers and learn how to make healthier choices. Usually, we know when we are over-eating, and we definitely know when we aren’t getting enough rest (one of the leading contributors to weight gain). The trick is in catching the problems early. It’s infinitely easier to get back on track when we’ve gained only a few pounds instead of waiting until it’s ten or twenty…or fifty. It’s not hard to imagine why our clothes are fitting tighter than we like, or why we feel like crap from the sugar hangover we inflicted the night before by eating pizza, drinking that “extra” glass of wine, and then scarfing down chocolate ice cream for dessert. I’m not saying you can’t eat a piece of pizza or enjoy a glass of wine occasionally, but learn about portion sizes and find alternatives to these “fun” foods, saving the real deal for special occasions. And no…Friday night is not a special occasion. There are tons of creative ways to prepare foods that are healthy and delicious. Explore…get out of your rut!

I don’t know about you, but this being a grown up thing is a mixed blessing. Being an adult means that I can do what I want…eat what I want, right? Sure…if I want to live with the consequences. On the down side, there’s no one else to blame for my declining health or weight gain but me.  The bottom line is that I’m responsible for making good choices…about food, about my activity level, about cultivating healthy relationships, and about my work habits.

The first change I’ve made in the past few months is creating time to take care of myself by designing a work schedule that I can live with. That means regular office hours set aside to run my author business, and regularly scheduled work out sessions. Whatever I don’t get done in my office on any given day/night, I choose to let go and trust that I’ve done enough for that day. I will no longer sacrifice my “Healthy Me” time for social media or other tasks that will still be there the next day calling out to me. I know we’re all struggling to find balance these days, but honestly, none of it is worth dying over.

I’ve often told my clients that a healthy lifestyle is your best tool for success. I still believe that. I’d like to share some tips that I’ll be using to get back on track. I hope you’ll join me.

1)      HYDRATE- I’m not talking about ten cups of coffee or a liter of Diet Coke. I mean good old fashioned water. A good rule is to take your weight, divide by three, and that’s how many ounces per day of water you need to drink to stay properly hydrated. (Ie: A 150 pound person should consume 50 ounces of water per day). ** Fill a large water bottle first thing in the morning and drink it throughout the day, refilling as necessary to meet your daily ounce count. Feel free to add a slice of lemon. You’ll find you have more energy, you’re less hungry, and you’ll suffer fewer headaches, leg cramps, and muscle aches if you are hydrated. Trust me; your body will thank you!

2)      BANISH THE BREAD!-No not that!!!-White breads in particular break down into simple sugars very quickly. If you are sedentary, all that sugar gets stored as fat for later. But in this line of work, later never seems to come. Avoid white, starchy foods altogether. Switch from white potatoes to sweet potatoes, white rice to brown rice, and stock up on quinoa, cous cous, beans/legumes, and taboule, adding these complex whole grains and protein/fiber rich foods to salads or serving them as side dishes. Now most of us have already switched to “whole grain” breads, but if you read the label on your bread, you’ll likely find high fructose corn syrup, sugar, and a host of other additives and preservatives. **Try Ezekiel 4:9 Bread. You can find it in the refrigerator section of your grocer or local health food store. It has no flour! Instead it’s made from sprouted live grains like wheat, barley, millet, lentils, soybeans and spelt. It packs a whopping 4grams of protein, 3 grams of fiber and is sugar free and fat free, and only 80 calories per slice. It tastes great, too!

3)      WALKING MEDITATION-Meditating is one of the healthiest and most difficult practices to cultivate. Most of us can’t sit still and empty our minds for ten seconds, let alone twenty minutes. But just twenty minutes a day of meditation can be life changing. It reduces your stress level, improves your immune system, and has so many health benefits I couldn’t possibly list them all here. Ironically, twenty minutes of walking daily does much the same thing. Imagine if you combine them! I’m all for multi-tasking, even when it comes to taking time to BE PRESENT! **Take a twenty minute walk daily. It doesn’t matter what time of day or even if you break it up into two ten minute walks, but do it—every day. While you’re walking think about your breathing. Feel each heel strike. Notice your arms swinging at your sides. Be aware of your posture, tuning in your abdomen and keeping your shoulders back. This conscious awareness of your body is as much a meditation as sitting cross-legged on a mat.

4)      STRETCH-I suggest frequent stretch breaks throughout the day. If you join a yoga class and go 2-3 times a week, maybe this isn’t as important, but if you are sitting at your computer for several hours a day, it’s beneficial and takes no time at all to stop for a few minutes every hour and stretch. If you don’t know what stretches to do or have some physical limitations that prevent you from exercising, seek advice from a physical therapist or qualified trainer.IMAG0098

5)      START WITH PROTEIN and FIBER-Starting your day with carbohydrates sets you up for blood sugar spikes and dips that will have you craving a candy bar before noon. Skip the bagel or the cold cereal and opt instead for an egg white omelet with veggies or a bowl of oatmeal or multigrain hot cereal with nuts, cinnamon, and fruit. (Cinnamon is a natural anti-inflammatory). Loading your breakfast with high protein, high fiber and nutrient packed foods will keep your blood sugar levels balanced and help curb cravings. A handful of nuts or a high protein yogurt (Greek yogurt is yummy and packs about 15 grams of protein) for your mid-morning or late afternoon snack will keep you from binging at meal times.

6)      VITAMINS-Due to soil depletion, over processing of foods, and our generally poor diets, most of us are vitamin deficient and don’t know it. Fatigue, weight gain, inability to concentrate, skin conditions, joint pains, neurological symptoms…you name it, vitamin deficiencies could be the cause. A daily multi-vitamin is a must and some people could benefit from other supplements depending on your individual needs. You may have to see a nutritionist or Naturopath to address this issue. Ask your doctor if he/she can perform a blood panel to screen for vitamin and mineral deficiencies. Many women in particular are lacking in Vitamin D, which can lead to a whole host of ailments including porous bones and hair loss…eeek! It’s worth a blood test.

7)      STRENGTHEN YOUR MIND AND BODY-Lifting light weights, swimming, yoga, cycling, or even dancing around your house with the vacuum cleaner are all ways to burn calories and strengthen your core (the muscles of your trunk that offer a stable center for your extremities to work from.) In addition to strengthening muscles and improving your posture and balance, regular exercise strengthens your heart, releases endorphins that ease pain, and improves your mental attitude/mood. When you feel strong, you are more confident. If you need another convincing tid-bit, lean muscle mass burns calories more efficiently and your clothes fit better.IMAG0091

8)      AFFIRMATIONS-I’m a consummate goal setter. Not that I achieve all of my goals, mind you, but I make them, check in on them now and then, and adjust the plan accordingly. What I do know about goal setting is that I have to be able to imagine the desired outcome before I can make it a reality. I have to believe I can achieve it, and then I have to speak it into existence by making choices that lead me in the direction of achieving my goal. Affirmations are those positive messages that I speak to make my goals come to fruition. **Start every writing session with an affirmation. Ie: “I am an excellent writer. I am a bestselling author,” etc. Start every workout with an affirmation. Ie: “I am lean, healthy, and strong. I look awesome in size eight jeans”…you get the picture. See it, believe it is possible, and speak it into existence as if it is already the reality. Over time, your brain has no choice but to comply by making it so, and eventually your body will catch on.

9)      RELATIONSHIPS-“No man (or woman) is an Island.” Or so the saying goes. I don’t know about you, but I would be nowhere without the help and friendship of other writers, friends, family, and especially my dear husband. It’s easy to become isolated when so many of our hours are spent behind a computer screen. Connecting with and showing appreciation for the people in my life is something I don’t ever want to put off until tomorrow. There comes a time in every life when tomorrow won’t come for us or a loved one. **Don’t let a day go by without showing the people in your life how much they mean to you.

10)  GRATITUDE THROUGH KINDNESS-I’m a big believer in random acts of kindness. Nothing gets you out of your own head and gives you a lift as much as showing your gratitude for all that you have in your life by paying it forward. It’s much easier to see the good in your life when you recognize a need and fill it in someone else’s life. Volunteer, reach out to help someone in need, donate your time or money to a worthy cause. Get involved. We are all intricately connected in this world and there is no reason why any of us should feel alone.

Any other tips you want to share?

Blessings in the New Year,

PJ

Beating the Stress Monster

 

           Mr. Webster says that the word stress is defined as “pressure; mental or emotional strain.” Most of us think of stress as an event that causes our adrenalin to spike, our anxiety level to rise, and our emotions to run-amok. In reality, stress is not an event—it’s our response to an event.

Being creatures of habit, we cling to routine. Any change in the status quo can bring about a stress response. Weddings and funerals, the birth of a baby, starting or ending a job, moving, going to a new school—what these stress inducing events have in common is “change.” Good or bad—the constant state of change and dealing with the excessive minutia of life can be overwhelming.

Stress Monster

Today’s lightning speed lifestyle doesn’t help. Technology is progressing at an incredible rate and the world is changing so fast that even a flux capacitor couldn’t handle the time-warp we’re in. Whether you are a freshman in high school dealing with tests, homework, book reports, and being shoved through the halls from class to class, or a newly published author swimming through the quagmire of promotion to put your debut novel on the Kindle Top 100 list—we are all moving at warp speed. The bottom line is that life is stressing us out. We aren’t equipped to deal with the speed at which the world is changing.

So what’s the answer, you ask?

            I might suggest being more organized, eating right, getting enough sleep, doing some yoga, and meditating—all helpful in maintaining balance and helping us cope with the stresses in our lives. But beyond that, I think the most helpful advice I’ve found is from the wisdom of Deepak Chopra. He says, “Detach from the outcome.” What does that mean? It means that when we attach expectations to an outcome (like passing a test or achieving bestseller status), we set in motion that stress response. Our instinctual fear of the unknown kicks in, adrenalin floods our system, and we are set on the emotional roller coaster that comes with the possibility of dashed expectations. With all the uncontrollable variables and constant motion of life, none of us can guarantee what the future will bring—no matter how much we plot and plan. Whether it’s a by-product of our society or self-imposed expectation, we all inherently fear the unknown and dread failure. It’s simply part of being human.

            My understanding of “detachment from the outcome” requires that I stay present in the moment. I need to take time to enjoy my successes when they come, learn from my failures, and detach from the expectation that an event will go exactly as I had planned. This is the only way I can overcome the stress monster. I know that this is easier said than done and I assure you, it takes daily practice.

 There was a time when this had become second nature to me. I knew to breathe, live, and have my being in the moment. I had created a lifestyle that was conducive to maintaining balance. But somewhere between my decision to self-publish and diving into the sea of details required to accomplish that task, I lost sight of my ability to stay peaceful amid chaos.

So now I’ll take a breath and get back on track with taking care of myself—a necessary part of staying strong enough to beat the stress monster. I’ll do my best to eat healthy, exercise, and sleep more. But most of all, I will get back to that philosophy of detachment from the outcome. Does that mean I won’t be checking on sales reports or making lists, setting goals, or working on getting that next book out? Nope. But I will remind myself daily that NOW is all I have and I can’t get it back once it’s gone, so worrying about the outcome of things that are beyond my control will never make me happy, healthy, or sane. I’ll remind myself to breathe as often as is necessary and I’ll attack my lists one thing–one moment at a time.

Stress monster, look out!

What do you do to beat the stress monster?

Gerri Brousseau was randomly chosen as the winner of a free e-book copy of Heaven is for Heroes. Thanks you Gerri for commenting on both my posts last week here on the Scribes site and over at Market or Die.