Four steps to intuitive living.

I knew INTUITIVELY this was what my body needed.

Ive blogged for a million years & penned a bazillion posts.

Even with all my prolificnessment (<—technical term) there are two pieces Im most frequently asked about : intuitive eating and intuitive exercising.

Readers/offline friends/family inquire about the specific steps I took to relinquish control, learn to trust myself and eat/workout intuitively.

Yeah I kinda parent (playfully &) intuitively (with thanks to my village who helps me ‘check’ my mama-intuition to be certain it’s on target).

After reflecting, however, Ive realized it’s larger than that.

The majority of what I do is the result of mindful, intuitive living.

I make choices after a process of tapping into my inner-misfit, challenging myself with regards to what action to take, and listening to what I intuitively know is the correct answer for me.

mindful living is not IMPULSIVE living.

This way of life has become so (waitforit) intuitive it was difficult to break down my thought-process & decipher how I arrived where I am today.

But I finally did.

I give you, aided by the fantastic 20/20 of hindsight, the four steps I took to begin living an intuitive life:

Step one: I spent time IN my body.

This is also when I went gluten-free (I wouldnt realize thats what I eliminated for years).  With hindsight I wonder if I’d always felt symptoms—but lived *outside* my body & never noticed.

The exercises I recall doing during this phase are ones to which I return when I find myself veering toward FEAR-BASED living.  I focused on my inner senses.  I skipped the mirror for all but the swiftest of hair brushing.  I s-l-o-w-e-d until I became aware of the inner-workings of my body.  I consistently asked myself to define how my body felt (stressed? electrified? serene? exhausted?) with no attention paid to how it looked.

I didnt live IN this body

Step two: I began to hear what my body was saying.

As I progressed I demanded more of myself.  Each time I faced a choice I’d stop, focus inward, and listen to what my body instructed me to do.  I tapped into my ‘gut’ (Gavin DeBecker explains this well) and s-l-o-w-l-y developed a sense of intuition.   I experienced my body intuitively offering answers I’d previously looked to others for.  What job to take? Who to date? Where to live? I began ‘feeling’ my intuition/gut emerge when I paid attention.

who knew this contained so much knowledge!?

Step three:  I heeded my body’s response.

This was the most terrifying and most rewarding step. In the spirit of “leap and know your intuition net will appear” I squashed my urge for paralysis by OVERanalysis and plunged forward.  I practiced my new body-whisperer skills and *followed* my gut response/intuition. I acted on my intuition.  It was weird, awkward, contrived, frightening and incredibly freeing. I recall these first experiences clearly because I still re-read the journal I used to capture the feelings in at the end of each day (<—-tip alert! tip alert!).

it felt great to let go.

Step four: I launched a meditation practice.

I knew a meditation routine would help me tap into my intuition. Meditation clears the mind & helps us focus. It also (purportedly) provides the intuitive part of our brain the quiet it needs to “see” whats really happening around us. Meditation silences our minds so we can rise ABOVE thinking. It all sounded promising, but I had no time for meditation. I made time. I also created zen moments wherever I could.

meditation doesnt always look like this

That, in all its edited brevity (yes. it was initially *more* rambling.), is my experience of making my way to mindful living.

Exhausting, exhilarating and enlightening.

And you?

In what realm(s) do you live intuitively?What tips might you offer others to ease the transition to mindful living?

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Four steps to becoming an early bird.

DiZclaimer: Ive always been a morning person. A morning girl. (tell me you know the musical?) I didnt drink coffee until long after college & have always leaped out of bed like a puppy.

Now that I have a partner-in-crime for all this it’s almost worse.  We both adore the promise of what could happen during any given 24 hour period.

When I owned my training studio I was frequently asked what time I thought was the best to exercise.

My response was always the same:

The best time to exercise is when you will actually do it!

I definitely saw greater success with morning exerciser clients, but I credited most of that to the fact they rarely canceled.

Meetings, kids, conference calls and LIFE simply seemed to intrude less at 6am versus 6 pm.

Regardless, I believed morning-time ROCKED for some yet for others–the OWLS among us–mornings were to be avoided at all costs.

I respected that.

I could no more summon the energy & motivation to do hot yoga at 8pm (!) than I could….do something else which requires a preponderance of energy later in the evening.

And then I read a few new studies.

And then I moved & was reminded of the DOUBLE DEPRESSION whammy of colder climates & shorter days.

And then I saw this:

Health Mag. 12-12

GONE was my benevolent:

Explore & discover what works best for you!

And back was my verging-on evangelical from my FIRST days of working out:

OOOH People. Mornings are the ONLY time to get your workout on!!!

FOUR STEP PROCESS TO BECOMING A MORNING EXERCISER*:

Make the decision/tell accountability partners  (friends,  family & social media).  This is the easiest and most challenging step.  It’s like letting the proverbial cat out of the bag (types the blogger whos never had a feline): once you’ve announced your plan you cannot easily take it back. And, quite frankly, that’s the plan!  Announce.  Commit.  DONT START.  Which brings me to…Plan/practice workout routine. For any life-transition to work it requires we set ourselves up for success.  Im a mindful-exerciser now, but when I launched my morning-routine I planned in advance precisely what I would do.  Whatever approach works for you (old school workout log to newfangled online source) prepare workouts for the next few weeks and PRACTICE.  Eliminate any excuses (“It’s too early to think! I dont know how this goes!”) before they occur.  And then…Wake up & dont workout!  Set alarm for the intended waking time and dont exercise.  Im a firm believer in the power of visualization (this isnt lolling time! envision yourself getting up and exercising in precisely the manner youve planned). I also found this acclimated my body to the new routine.  Dont get stuck on this step—I recommend a week—but do allow your body to grow accustomed to the change.  (Here’s where many experts say: Move your bedtime up earlier! I do not say that because Im pretty damn aware we’re all so busy an earlier bedtime may not be an option.)Go go go!  The goal here is get up and do your best.  One morning you may ROCK the workout.  The next you may practically phone it in. No one workout matters more than any other.  We arent training for competition—we are striving to shift exercise time!  Each morning you wake, climb out of bed & workout is a victory.  Whats most important is you commit and dont stop.  Consistency.  ZERO FITS AND STARTS.  That is success.

 Whatcha say?

Are you ready to transition to morning workouts? Do you have life-challenges I failed to address?

*This is the process I used when committing to my 5am workouts.  I wont lie: I repeated steps 1-3 few times before I nailed step 4.  As with all things healthy living this is a simple process….TO EXPLAIN.  It takes time/patience to implement.  Be kind to you as you transition.

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3 steps to committing to your workout time.

Whatever your workout may be it takes COMMITMENT to git it done!

Im a morning tweeter blog reader facebook poster exerciser.

We’ve flogged that poor dead horse already  & discussed why even though it works well for me it is NOT for everyone.

(I also adored how one reader was moved to write a rebuttal. I love me some rebutting!)

For me mornings are the perfect opportunity to TAKE some me-time.

Im completely selfish for about thirty minutes & the Tornado knows,  unless shes bleeding out the eyes or some such catastrophic event, it is MY TIME.  Period.

I also think she’s realizing, in the scope of her-time (with me), it’s pretty damn ephemeral.

Recently Ive seen a flurry of tweets from people who are struggling to commit to a workout time.

Any workout time.

In my typical overly excited misfit fashion, I grabbed my video camera and excitedly vlogged my four best typs.

In my new-found, super organized Carla fashion Ive transcribed an abbreviated version of the tips below.

You may choose the information procuring medium which works best for you.**

Three steps to committing (completely and finally) to a workout time:

Tell everyone your plan.  Decide when works best for you and share with anyone who will listen.  I found setting up the expectation of my doing something (this works in myriad realms) works in my favor and does not cause me to feel pressured. Or feel negative pressure anyway.  I feel pressured but in an ‘Im accountable so Im doing this no matter what” way.Know precisely what your workout will be.   Ive talked before about  having an exercise plan A *and* B.  Set yourself up for success (nothing derails a workout faster than thinking Hmmm what on earth should I do today?) and anticipate any problems before they happen (plan to run outside and it’s pouring? Foil excuses in the making with a Bad Weather Plan B at the ready). Make this time sacred.  We’ve all heard a million times “make your workout an appointment like any other important meeting!” yet so many of us still do not do this.  Additional tip? Even on rest days keep this time sacred.   Do not agree to other things (work etc) with the disclaimer “only because it’s a rest day.”  Do not give the external cues your exercise time can be flexible/shifted.    On rest days I spend this time focusing on healthy living.  Preparing healthy foods in advance, reading fitness material, meditation, stretching, foam rolling…you get the idea.

There you go.

My three best tips for picking an exercise time and committing to it.

The key word above being my.

How did you choose the time of day when you exercise? Any tips for making it a habit?

If you, like many of us, are still struggling to choose a time & have it stick what are some of your biggest hurdles?

**Dont panic. I do not anticipate this superfly organized vlog and transcript thing happening again. It frightened me as well.

(photograph courtesy of 2526 Studios.)

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5 Steps I took towards Re-Prioritizing Today

As I said yesterday, it’s time to refocus. I’m tired of feeling stressed and overwhelmed, so today I took a few steps in the right direction.

Step 1: I Went for a Run

At 6 AM I was lying awake in bed, trying to sleep but failing miserably. I just knew the baby would be up within the hour to eat, and my brain wouldn’t shut down. Then it hit me–I could RUN! Why not? It would be a great way to start the day. All I needed was 20 minutes. If the baby woke up, the Husband could handle it.

So I strapped on my sneaks and headed out. It. was. AWESOME. I ran 2 miles in about 23 minutes. When I got back the baby was just starting to stir. I doubt I’ll be able to do this every day but I can react to the baby’s schedule and find time for myself. Running is something I like to do. It’s something I want to do. I need to find time for it, for me.

Step 2: Reduced my workload

I recently took on some additional blogging responsibilities for babble. I’ve been having fun sharing Little Bean on Baby’s First Year, and the company asked if I’d be willing to write more for them. I said yes, but it was simply too much. This morning I wrote them and said I would have to walk away from the other opportunity.

It felt good to relieve myself of a responsibility. I need to learn to say "no" more.

Step 3: Focus on healthy food and having fun in the kitchen

I’ve been eating mindlessly too much. Trying new foods and having fun in the kitchen helps me refocus on the food front. Today I scanned the pantry and took advantage of my herb garden, making Chickpea and Tomato Salad with Fresh Basil. It was DIVINE! I need to remember this the next time the husband temps me with an eating out request.

Step 4: Sleep IS Important.

Today I took a nap when the baby was napping. It was hard for me to do with an overflowing inbox and a messy kitchen, but I did it. It’s not healthy to live on 4-5 hours of sleep a day. Sleep is just as important as eating right and staying active. I need to respect it more.

Step 5: I Kept a Food Journal

Food journaling has helped me in so many ways. It’s an easy way for me to be more conscious of my choices, as I do have a habit of mindlessness munching. I’m committing to it for at least a week.

Here’s today’s journal.

Uncle Sams with almond milk and blueberriesFUN snack. Will post video of us making tomorrowHad fun with lunch! Wanting something fun and filling. I had a request from the little guy for more fruit. I had to comply. :)Burger on a whole wheat with all the fixins except cheese, a side of Spiced Sweet Potato and some cut raw veggies2 mile run + a walk to the library with the kidswater could have been better. Taking my vitamins now before bed.

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The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever

# 1 international bestselling diet book coming to North America
 
Devised by Dr. Pierre Dukan, a French medical doctor who has spent his career helping people to lose weight, the Dukan Diet rejects counting calories and promises permanent weight loss while allowing adherents to eat as much as they like.
 
Originally published in 2000, the Dukan Diet swept across France, championed by people who successfully lost weight following its unique four phase regime. The Dukan Diet has helped millions in France, where it has been number one for more than ten years and adopted in twenty countries, including the United Kingdom, Poland, Korea and Brazil. All together, The Dukan Diet has sold more than 3 million copies worldwide.
 
The Diet: 4 Easy Steps to Permanent Weight Loss
 
Phase one: Attack
Using Dr. Dukan's True Weight calculator, dieters determine a reasonable and healthy weight loss goal. Then they begin the Dukan Attack phase a two-to-seven-day period during which only unlimited lean protein and a daily Oat bran galette (or pancake) are consumed and dramatic weight loss is achieved.
 
Phase Two: Cruise
Dieters alternate days of unlimited lean protein with days of protein combined with healthful vegetables until they reach their True Weight.
 
Phase Three: Consolidation
Dieters stay on this phase for 5 days for every pound lost. At this point the diet allows unlimited protein and vegetables, and other foods (such as cheese and bread) are reintroduced.  Dieters are also allowed two weekly celebration meals to stave off boredom.
 
Phase Four: Stabilization
This is the maintenance portion of the plan, in which followers are allowed to eat whatever they like without regaining weight – provided that they follow 3 unbreakable rules including eating only unlimited lean protein one set day per week. 
 
For each phase, The Dukan Diet offers clear simple guidelines for long term success.  The Dukan Diet is the perfect diet for people who want fast weight loss, that can be maintained without counting calories or weighing portions.

Price: $26.00

Click here to buy from Amazon

3 Healthy <b>Weight Loss</b> Steps | TRIP to

Not surprisingly, losing weight does not have to require extended trips One24 to the gym or engagement in some fad diet. Here are there steps to a healthier day that can help you slim down on weight without slimming down on your free time.

Exercise Daily

Daily and Trevo exercise can make a difference in your body shape and in the way your body processes calories. When you exercise, you work your heart, mind and body. You are building your core muscle tone which will directly effect for metabolism.

Additionally, you encourage your heart to pump blood throughout your body more effectively, which means that you will have healthier blood and a reduced risk of heart disease. By reducing the fatty deposits, it will tone your body and help your reduce many other health related problems. Because the amount of endorphins increase that flow through your body, you will see an increase in positive attitude..

It does not require a large amount of time exercising to receive all of the above benefit. All you need to do is work out daily for 30-45 minutes. Working out means either using the thread mill or bike, swimming ect.. Whatever workout program you choose, it should elevate your heart rate and break out a sweat. It is also good if you can feel your muscles challenged when working out.

Eat All Things in Moderation

When you are trying to lose weight or sustain lost weight, it is vital that you allow yourself to eat all foods, but eat the unhealthy ones in moderation. The reason why most people fail in their weight loss program is because they stop eating all together and this causing the body to go into craving. When you allow yourself to give into cravings, your body will not crave for larger portions of foods later.

You should also eat small portions of every food, regardless of its nutritional content. Starting to eat smaller and smaller portions will help your stomach adjust to less and less food. You can also have a drink to feel as if your full. American’s in particular are guilty of over eating portions at each meal so it is important to watch your portion size!

Call a Buddy

Studies prove that having a Buddy help you work out increases your chances of maintaining a diet, exercise routine, or long-term weight loss. Parterres or buddys can play a huge motivational role. They will keep you attuned to your habits and help you feel accountable throughout the day. If you need the extra support, find a friend or a partner to be your weight loss buddy. He or She will help you stick to your weight loss plan by ensuring your report weekly.

Written by Trevo Coach and One24 Fitness Pro, Peter Day

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