Monday, February 6, 2017

Dr. Grimes' 20-1-7 Challenge Week #6: EXERCISE BOOST


Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
20-1-7 Challenge Week #6
When my  patients are frustrated with a lack of measurable results despite sticking faithfully to a new exercise routine (translation, not enough pounds lost on the scale), the temptation is to blame poor metabolism, hormones and age. And sure, those things all play a role!  Ultimately, we have to agree that WHATEVER your metabolism is, and whatever food choices you are making, if the scale isn't budging, then what you are doing...simply IS NOT ENOUGH FOR YOU. Period. It doesn't mean you aren't exercising and aren't eating healthy foods- it just means you can't keep doing the same thing and expecting different results. That's the definition of insanity, right? And yet, how often we fall into that pattern. 

So- this week's challenge is not to change anything you are currently doing, but to ADD in a TEN MINUTE "BOOST" to your exercise routine. 

What counts as a BOOST?
ANYTHING that kicks it up a notch, by either increasing INTENSITY (walk faster or walk/jog), increasing DURATION/DISTANCE (add on an extra street or a second lap if you are walking in your neighborhood), or CHANGES MUSCLES (exercise bike, elliptical, rowing or swimming). 

For example, shove the pile of clothes off your exercise bike and give it a whirl! Or turn on music and DANCE for ten minutes- that will start your day with more energy AND a smile!

BOTTOM LINE: If the scale won't budge (after a month), accept what you're doing isn't working and start making changes by adding exercise BOOSTS to your current routine.

20-1-7 Challenge Week #1:
At EVERY meal, I added one more COLOR (translation, one more serving of fruit or vegetable that is a different color than whatever I started with on my plate.)   

20-1-7 Challenge Week #2: 
Put a new "twist" on my vegetables by using a new veggie spiralizer ($6 at the grocery store). I replaced pasta and rice with spiraled zucchini or yellow squash.

20-1-7 Challenge Week #3:
USE a medication dispenser (for prescription AND my recommended vitamins).

20-1-7 Challenge Week #4: 
Daily 12 minute meditation (Kirtan Kriya guided meditation).

20-1-7 Challenge Week #5:
Drinking a glass of water FOUR times daily. I started off great, drinking my water before each meal and in the afternoon, but found myself cramming in several glasses of water in the evening a few nights...which made for sleep interrupted with bathroom breaks. So I'm typing now with my second glass of water next to the computer because I realize that I can easily drink more water by taking a glass with me when I head to my desktop. Whatever works! 


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