My healthy habit this week is to slow down and eat with awareness.
To eat more slowly, I am putting my utensil down between bites and taking a breath. I want to relax during my meal and enjoy my food. I try to notice whether I am chewing my food thoroughly.
I struggle with eliminating distractions. I want to listen to a program or watch a video while I eat. I notice I don’t always chew my food completely before swallowing. I race as if someone will steal my plate!
Give slow eating a try and join the conversation over at 50Fit.
In a world where we want it NOW, here’s a delightful TED talk in praise of slowness:
Every day, pick one small five-minute action and do it. Practice taking action! Want to read more about the advantages of starting small? Read The Slight Edge: Turning Simple Disciplines into Massive Success and Happiness.
Having trouble picking where to start? Try this: fill in your list of possibilities and let the ghost in the machine pick for you.
Random Thing Picker
How are you doing on New Year’s resolutions? It might be more effective to start smaller and go longer. I’ve tried the “whole life renovation” method and my results have been pretty inconsistent. So I am starting smaller. And yes, it’s still January. So start. Don’t wait until next year.
1. Pick something you’ve been meaning to do. And just for kicks, pick something you can complete in less than 5 minutes. For me, drink more water.
2. Make it stupid-small and very very specific. You’d think “drink more water” is specific enough, but it doesn’t tell me how. It works if I’m standing in front of a water bubbler all day. So I modified it to “fill my water bottle”.
3. Hook it to an existing habit. When am I always in the kitchen, near the bottles and the water? When I make my morning coffee. Bingo. This will work.
I thought about this while out for a run. How about take some spring water up to my office? That doesn’t work if I leave the house. I want to make sure I drink the water, not just carry it into my office. So I stuck with the original formulation. And to be on the safe side, I made a Post-It note to remind me. I think I’ll put it on my coffee can.
This week’s micro-habit: when I make my morning coffee, fill my water bottle.
What micro-habit can you choose that improves your health? Carry on the conversation over at 50 Fit.
- 10 rounds on the C2 rower of:
- Pull a sub-1:25/500-m pace for as long as possible
- Rest 3 minutes
Scale pace as needed so that first interval can be maintained for approximately 1 minute.
Scaling for the rest of us
Pull a sub-1:45/500-meter pace for as long as possible. Rest 3:00.
5-7 x 1:00 sprints
Pull as close to sub-2:00/500-meter pace as possible. Rest 3:00.
Note: warm up first!
I’m thinking about ways I can make this program easier: I will succeed at three week sugar-free me. I’ve joined the official program at the basic level, so I can have access to the 21DSD forum. Join Here!
Identify your why
- why are you doing this? What do you want to get out of it?
- what are you willing to put into it?
- how do you plan to stay on track? do you have a reminder system? A buddy? Come join us at 50 Fit.
Learn from the past
- What have you tried in the past?
- What worked? What didn’t?
- Think about how you can apply what you’ve learned. Write some notes to yourself.
Read the instructions in 21DSD
- choose your level (keeping in mind the phrase, “don’t be a hero”)
- look at the yes/no lists for your level
- do you need an energy modification?
Plan for your success
- when you are most successful, do you follow a meal plan? or do you like to play the “What’s for dinner” guessing game?
- when do you usually shop for food? How often?
- do you like to cook? When are you going to prepare your meals?
- What can you do this week to make next week easier?
- Can you use next weekend to prepare some meals in advance?
- Decide if you want some more support. You can join the program here:
January is coming. I will be doing the 21 day sugar detox. it starts officially 5 January. will you join me? Full program details here:
We lie to ourselves when we say, “it’s too late for me.” This story seduces us into inaction. THIS interesting story suggests that regret begins to set in around age 50. But if you want to make a difference, our age is our advantage. In this powerful new Tedx Talk, heart doctor Jonathan Sackner-Bernstein shows how our brain power increases after age 50 and why we primed for our most successful years yet.
Skills + experience + wisdom = success.
I had a great time coaching at CrossFit Scheveningen today – showing the athletes Tension Release Exercises™ – a wonderful way to help your muscles recover more quickly after a workout.
Today I tried a 2k “burst” session instead of a steady row.
- 60 seconds warm up
- 30 seconds hard
- 60 seconds recovery
Repeat 30:60 intervals until done. Cool down for a minute if you’ve finished on a burst interval.