"The goal of practice is always to keep our beginner's mind."
- Shunryu Suzuki, Zen Mind, Beginner's Mind: Informal Talks on Zen Meditation and Practice
Round 2: Submit Results Now
Monday, January 21 - Sunday, February 3
Deadline for submitting results: Monday, February 11.
We've had a great start to the New Year, and as we move into Week Four of the Get Moving Challenge, we're staying the course and logging our steps. At this point, however, we may be doubting our persistence and motivation to keep going. So - we're here to address some of the issues associated with hyper-vigilance and ways to avoid burnout.
First thing, it is a common mentality to be "all or nothing" when it comes to many things, and adapting to a healthy lifestyle is definitely one of those things. At the first of the year, we're going to eat all the vegetables and only local, grass-fed animal products, do yoga every morning, help our children and coworkers find enlightenment, show our neighbors what it means to be a good neighbor, and lose 20 pounds - all by next Monday. Come Tuesday, we rationalize our disappointments, in private or we find ways to process socially, but when is the right time to re-calibrate our commitments?
It's important to remember that changes in lifestyle take time, and moderation is the best way to make these changes. After all, you can't run a marathon every day. Here are some tips to make these changes sustainable and attainable:
1. Know the Signs of Exercise Burnout
These signs and symptoms are indicators of exercise burnout:
- Exhaustion instead of energy
- Joint or muscular pain
- Difficulties sleeping
- Fatigue or weakness
- Persistent muscle soreness
- Yawning during exercising
2. Finding Your "Inner Reason" is Key
Why do you want to exercise? Does it make you feel more confident? Does it give you more energy? Do you want to be active with your grandkids?
Find an inner reason-something that isn't about impressing others or looking good at your reunion. Those reasons just won't stand the test of time.
3. Gradually Progress Exercise
Trying to do too much, too soon is a sure-fire way to burn out on exercise. Gradually incorporating exercise into one's life, however, can help you establish the building blocks and appropriate strength necessary to participate in higher-intensity training. Many people desire to participate in higher-intensity fitness programs because they promise to burn a lot of calories. These classes offer magnetic atmospheres and a fun, social connection, but these classes may cause more harm than good for those who aren't yet prepared for more rigorous workouts.
Contact LIVE FOR LIFE for a fitness consultation.
A fitness professional can help you discover the best routine and exercise progression for your current fitness level. If you've been sedentary, consider starting with one or more of the following modalities:
- Basic body-weight training
- Using cardiovascular machines
- Basic yoga or Pilates
Check out the Duke Fitness Club website for more information on discounted memberships at over 15 different fitness centers throughout the Triangle.
4. Remembering that Progress is Seldom Linear
It would be great if your results were just a straight line that went up, up and up. Unfortunately, it doesn't work that way. Understand that you'll progress much faster at certain times than others. Again, this is natural. Don't give up the fight. Just as things seem to slow, you need to trust that they'll pick up again.
Learn the difference between slow progress and stagnation. If it's been four weeks or longer without any results, it's time for re-evaluation. Don't keep doing the same thing over and over again, hoping for a different result. If after four weeks you aren't seeing progress, then it isn't coming.
PS - Don't forget to register for the Pine Cone Pacer 5k through Duke Forest. Registration opens February 4th and closes April 3rd.
Featured Weekly Recipes
Eating with Moderation: Meals Made for One
Everything in moderation is a mantra touted by many Registered Dietitians for practicing sustainable, long-term healthy eating habits. Keeping portion sizes under control is a key factor in practicing moderation. This week we are featuring recipes that make 1 serving per meal to help you with identifying appropriate portion sizes. Bonus: The recipes featured this week are also a good resource if you are cooking for one.
Here is a list of this week's recipes to look forward to:
- Honey-Garlic Glazed Salmon
- BBQ Chicken Sandwich
- Easy Pita Bread Pizza
- Black Bean Quesadillas
- Orange, Honey and Soy Chicken