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We spend a lot of time talking about what we should and shouldn't eat. What about what we DRINK? How overlooked is WATER? It plays a crucial role in all body functions and is key to energy, weight loss, and so much more! Listen to hear more about the benefits of water and tips on actually drinking enough to improve your health!
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Are you frustrated by weight fluctuations? You might be relieved to hear that weight fluctuations are NORMAL! For many of us, our weight varies day to day and even throughout the day based on how much we've eaten, how much fluid our body is retaining, and a number of other factors. For instance, most of us weigh more at the end of the day than we do in the morning.
If you want to track your weight more consistently, always weigh yourself at the same time of day, and under the same circumstances (i.e. first thing in the morning, without clothing, after using the bathroom but before you eat anything). That can be your baseline weight. But guess what? Even under consistent weighing circumstances, your weight may still fluctuate day to day. Don't let it frustrate you! If you are trying to lose weight, for example, the scale may stay the same, stay the same, and then "finally" register a few pounds down on a day that you least expect it! If you let the days that the scale registers higher get you down (and possibly send you to the snack cabinet), you'll never get to your goal. Take the fluctuations in stride and STAY THE COURSE! Good eating and exercise habits are FOR LIFE and if you stick with healthy, balanced eating and exercise, the scale will usually settle into a happy zone in time. If you're not sure where to start in getting your eating and exercise habits on the right path, I'm here to help! I'd love to support you in your journey! You can find me at cathy@cathyrichards.net! "Belly fat" is a term that many people (especially women as we age) are looking for answers about. Is the fat around our midsection different from fat found in other parts of our body? Do we need a different strategy to reduce the fat around our belly vs. other areas of our body? Listen and find out!
Whether you are young, old, or in between, we can ALL benefit from strength training! It doesn't have to be a lot to get the benefits, either! Take a listen, get motivated, and let me know when you are ready for some help setting up a short, yet effective program that will improve your strength and increase your independence as you age! If you haven't yet signed up for more free tips, head over here. You can also contact me for help at cathy@cathyrichards.net or follow me @Inspiring Vitality on Facebook and Instagram!
We all know sleep is important, but understanding WHY might make the difference between knowing we need more sleep and actually doing it! Take a listen and let me know what you think!
When you think of burning calories and boosting your metabolism, you probably think about EXERCISE right away. You're correct in assuming that exercise is the best way to burn a large number of calories at one time, BUT, let's not discount small changes during the rest of the day that can add up to a BIG difference!
Just the simple act of standing burns 50% calories than sitting. Just think of all the opportunities you can create to stand and move around vs. sit if you get intentional about it. If you are spending a lot of time at home, your "commute" may consist of traveling from the living room to the kitchen over and over during the day. You may need to look for opportunities to move your body more often during the day in order to boost that metabolism! It's great for weight loss efforts, but it's also great for general health, circulation, and getting lots of oxygen to the brain! Move more! You won't regret it! Want more great tips? Head over to https://www.cathyrichards.net/free Are there habits that you'd like to change in your life? Have you made New Year's Resolutions that may have already fallen by the wayside? We are surrounded by messages that results can happen overnight for whatever it is we are trying to achieve. Patience is not always in large supply! On the other hand, when we want to change something, magic can happen when we string a few days together, and then another few, and then another few.
In these last few days of January, it's a great time to rethink the way many of us approach change. In the first 30 days of working toward a new goal, it can be helpful to focus on changing our HABITS and ACTIONS in small step by step ways, rather than focusing on ACHIEVING certain results in 30 days. The results come in due time (and not sooner!) with consistent action, so think about "slow and steady wins the race". Want more tips? Head on over to https://www.cathyrichards.net/free  He did it! Let me introduce Ensign Jeffrey Moxley, Surface Warfare Officer for the U.S. Navy! "Future Jeff's Problem" is how I begin my book "BOOM: 6 Steps to a Longer, Healthier Life". Let's just say that Jeff was not interested in changing certain habits when he was younger -habits that were standing in the way of his academic success. His reasons were pretty relatable - the consequences weren't serious and he was getting by just fine...until he wasn't. Jeff had a wake-up call in his freshman year of college and decided to change some habits. He just graduated from Purdue University and commissioned into the Navy on December 14, 2020. Yes, I'm one proud momma! He leaves for his first duty station in San Diego TOMORROW! Why am I sharing Jeff's success story with you? I'm curious what habit changes YOU have been putting off because the consequences haven't been that bad..for now. So many of our health habits seem like they are no big deal, but the problems start coming in the future. For good or for bad, we are all impacting our FUTURE HEALTH! What is a small change that you'd like to make to do your future self a favor? Send me an email at cathy@cathyrichards.net and let me know! If you are a woman who has health and fitness goals for 2021 that you'd like support with, check out my masterclass and new program below. I'd love to have you!   Starting off your goals for 2021, let's not start with "resolutions or anything else that is overly stringent or deprivation-based. If you need "willpower" to do it, then there's something missing with your approach. Want to hear more? Join me for my upcoming masterclass!  It's the last week of 2020! For many of us, the week between Christmas and New Year's includes a lot of downtime to reflect, rejuvenate, and get ready for the New Year.
If losing weight or shaping up are part of your wishes for the New Year, this is a great time to start thinking about what hasn't worked in the past and what you want to do DIFFERENTLY in 2021. If you try and fail again and again, there is nothing wrong with YOU. You are not alone! Many of us go round and round, gaining and losing the same five pounds. I just finished writing an article about how to get to the bottom of this problem and banish it for good! It's called "Three Reasons You're Struggling to Lose Weight...and the best action steps to get excited about working out again". Exercise is, of course, a key part of the plan, but so is mindset! If you want to change your mindset and your habits now to change your outcomes, click on the link below. Here's to a wonderful, healthy new Year! |