Yesterday we talked about taking responsibility for all your results in life, along with all your non-results whilst this can be awfully confronting. The nugget of gold is that from today (which is all we really have) you can create powerful choices that make sure you get the body and health you are looking for.
My face-to-face clients often ask me:
Victoria how do you stay in shape and good health?
The answer is always this. I am what I like to call resourcefully selfish.
I know your thinking what the …?
Right?
The other week I was flying back from a holiday and the aircrew were going through the safety procedure before take off.
You know the one “If needed the oxygen mask will drop from above your seat. To start the flow of oxygen Firmly pull the mask toward you to extend the plastic tubing place the mask over your mouth and nose, slip the elastic band over your head and tighten the band so it is secure. SECURE YOUR MASK BEFORE HELPING OTHERS AND CONTINUE USING UNTIL DIRECTED BY A CREW MEMBER. “
When you put your oxygen mask on before you attend to those you love and care for you have more oxygen flowing around your body which means you will have more alertness, more energy, more clarity and therefore be more able to eat well, make the right food choices and stay on track.
So, today I want to encourage you to take the air crews advise and firmly secure your oxygen mask on before you give your very best to your family, work, friends etc.
What I mean by this is schedule time into your day for yourself and your exercise and see what the pay off is in your energy levels and emotional state as well.
I would love you to think that being resourcefully selfish enough, would guarantee that you would get time to do your workout, eat well and often enough and have time to just be you, to be mindful that you are totally worth it.
In the past I have struggled to be consistent with an exercise routine. I used to schedule clients into my day when I really should have been exercising, I would rush through my lunch not really being mindful of what I was eating, multi tasking my lunch returning emails and phone calls whilst I was eating (aren’t we all guilty of doing this).
Now, I default in my diary at the beginning of the week when I will exercise and map out a rough food plan so I can stick to it. I am a far better practitioner for it as I am eating well and training consistently which means I have more energy and are much sharper as a result.
So many of my face to face clients struggle to be healthy in the long term until they master this secret and truly understand that they MUST put themselves first.
Be the master of your day rather than letting your day take of control of you.
NUTRITION: EATING FOR FAT LOSS, HORMONAL BALANCE AND ENERGY
Eating at regular intervals is key to a fast effective metabolism.
If you want to have energy and be lean then this is a MUST especially if you want to be slim for good.
Have you ever eaten really well all day and then 4pm rolls around and the chocolate or crackers look good?
We all know this one but it can often seem to be really hard to achieve.
We get busy, disorganised with food shopping, powering away at the computer for hours on end at work without eating or drinking anything.
Simply put this is CRUCIAL if you want to beat binge eating, overeating, or sugar and starch cravings.
TODAY: Begin to master the art of planning out your meals in advance the day before (so you are less likely to give into the mini-me on your shoulder that sits there and tells you “stuff it” the biscuit or chocolate looks good and it one won’t make the difference)
Master the habit at eating every few hours so you can continue to fat burn and have energy and focus.
Remember put the right protein and fibrous vegetables on the plate so you send the signal to your body to switch you into fat burning not fat storing.
EXERCISE:
Do the following sequence for 20-30 mins.
If you are more advanced you may need to add weights, which may require you to go to the gym.
This is a high intensity interval training (HIIT) so it is designed to get you sweating.
1. 15 burpees
The burpee is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a “four-count burpee”:
Begin in a standing position.
Drop into a squat position with your hands on the ground. (Count 1)
Kick your feet back, while keeping your arms extended. (Count 2)
Immediately return your feet to the squat position. (Count 3)
Jump up from the squat position (count 4)
2.15 full sit-ups
3. 15 push-ups on knees or toes
4. 15 walking lunges
5. 15 plank leg raises (plank position alternating lifting one leg after another)
6. 15 each side leg raises (standing position)
7. 15 lying down on your back leg lifts.
Repeat sequence.
Tomorrow I will share with you the 10 daily habits of the super healthy.
Want more help from me? Check out my free initial consultation offer where you can work with us 1:1 and get even better results!
Look forward to connecting tomorrow.
Feel free to email me at info@victoriaosullivan.com.au and share how you are travelling with my team and me.
If you’re ready to take action now and want to take this to another level then why not get started working with my team for free and schedule a 1:1 session where they can work with you to design a blueprint for you to experience a positive change in your overall health and vitality.
I look forward to connecting with you further.
You can read more about me and what qualifies me to do this work over here.
To vibrant health,
Victoria O’Sullivan
