Tip’s to Get Healthier in 2018

January begins a new year and most of us will have a few goals we would like to make for 2018. Almost everyone has some form of health improvement on the list.

Losing weight tops the list every year for most people. Almost 70% of Americans are overweight. Additionally, I hope you will adopt a healthy lifestyle to meet your health goals. Why not focus on total health and not just a macro part of it. Total health is called wellness and it is a balance of diet, exercise, stress reduction and spiritual and social happiness.

Every year round the beginning of March something happens. The wellness warrior becomes the wellness whiner.  I notice that the gym has fewer people, my classes get thinner and clients and friends begin to avoid me because they don’t want me to know they are off of the new plan.  I am glad they feel a sense of accountability to someone. However I never judge anyone. I want to help you!

This year, merge this affirmation into your daily routine as part of your New Years Resolution “I am sticking to the goals I have set, I am not quitting!” Really, doesn’t this make sense? Why put all of this effort into your goals for two or three months and then give up.

Let’s explore how to keep your health and weight loss goals going. I want you to get healthier and lose all the extra weight you have gained and keep it off forever.

1)  Set your date to begin your change. Get rid of bad foods in your house. Buy healthy foods for meals and snacks.

2)  Tell your friends and family what you are doing. This sets up a level of accountability for you. Ask your friends to urge you or even join you in this new lifestyle.

3)  Be realistic about your diet and weight loss goals. Set goals for weight loss in 10 pound increments. The first goals is 10 pounds, the second is 10 pounds. Do you get it? This makes the goal very achievable and builds confidence.

4)  You must understand your energy requirements. If you eat to many calories or under consume your calories you will not lose weight.  Try to eat 500 to 1000 calories less than you actually need. However never eat less than 1200 calories per day. You can use our daily calorie calculator to help you understand how many calories a day you need to eat. Also, understand that a calorie is a unit measure. A calorie from broccoli has a much different effect than a calorie from a donut. Healthy foods provide nutrients and reduce inflammation while unhealthy foods deplete nutrients from the body and increase inflammation.

5)  To lose and keep off significant weight you must exercise.  If you have not exercised in a long time start slowly and consult with your doctor. If you can only walk for 10 minutes, then walk for 10 minutes and work your way up to at least 1 hour.  You can even break up the walking and exercising into 20 or 30-minute sections and do them multiple times per day. This actually keeps your metabolism burning fat at a higher rate for more hours in the day.  This translates to faster weight loss. To lose weight you need to work up to 60 to 90 minutes of vigorous exercise daily, 5 days per week.

6)  Never deprive yourself of any food. If you must have that brownie eat just 1 and be happy. The next time you eat, it should be healthy. If you eat healthy 80% of the time it will allow you to indulge or splurge 20% of the time. This will keep you happy and help you lose weight by not bingeing.

7)  Never beat yourself up for having an unscheduled indulgence. Look at it as a treat because you have done so well. The next time you eat make healthy choices. Never beat yourself up over it.

8)  Eat a lot of plant foods like vegetables, fruits, beans and nuts and seeds. Most are very low in calories and very high in nutrient content. They also have a lot of fiber, which is satisfying and filling. Aim for a minimum of 7 servings of veggies per day. However, limit your fruits to 2 servings per day. They have a lot of sugar in the form of fructose that can interfere with your weight loss.

9)  Seriously consider getting grains of all types out of your diet. If not, at least limit your grains to whole grains and then even limit those to no more than 4 servings per day. Grains cause cravings and can raise blood sugar levels. There is a reason they feed grains to livestock. It fattens them up. I don’t think you want marbling in your muscles like a steak has.

10) Get at least 7 hours of sleep daily. Sleep is necessary for the balance of all the bodies thousands of chemicals and compounds such as hormones, enzymes, neurotransmitters, blood cells, immune cells etc.. plus it gives the body time to heal and repair.

11) Make sure you drink plenty of water. Water is necessary to breakdown fat and create cellular energy. The general rule is to consume ½ your weight in fluid ounces of water per day.  If you weigh 150 pounds you would need 75 ounces of fluid per day. If you exercise, are ill or sweat a lot you may need more fluid.

I want you to have great success! So, please start planning, get excited about the new body you are going to have, the new health you are going to enjoy, the new clothes you get to buy!

It’s simple; plan, execute, do it, lose it, and keep it off by continuing to live a lifestyle of wellness and healthy.

Healthy Wishes for a new year!

Wally Bishop I.N.H.C.

Integrative Nutrition Health Coach

wellnesswithwally

Vive shake 

The information in this blog and on our website ­­­­­­­­­­­­­­­­­­­­­­­­is presented as is for educational purposes only. It is not intended as a substitute for the diagnosis, treatment, or advice of a qualified, licensed medical professional. The facts presented in this e-mail, blog or on the website are offered as information only, not medical advice, and in no way should anyone infer that we are practicing medicine. Seek the advice of a medical professional for proper application of this material to any specific situation. No statement in this e-mail or on the website has been evaluated by the United States Food and Drug Administration or any other regulatory authority. Any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease.

We recommend that you do your own independent research before beginning a new lifestyle routine or purchasing anything. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

 

A 10-Year Journey of Transformation, Gratitude and Healing

 

gwen-and-wally-evening-ride-4-2016
Out for a ride on a late afternoon!

November is a special month for Gwen and me. Ten years ago in November of 2006 we began a new life journey. Of all the times to begin a lifestyle change why would God pick November? Really, the food, the smells, the social events with food!

I didn’t even know I was on a new journey until about three months into it. God can be sneaky! What a journey he had planned for us. He started the journey for us and we had the desire to keep it going!

To say I am thankful, full of gratitude, joyous and humbled by my experiences and journey over the past ten years is really, honestly an understatement. There are no words expressive enough to convey the feelings I get when I wake up every morning with a renewed spirit and health. There are days that I am overwhelmed with gratitude just driving down the road. If you haven’t experienced sitting on the cliff looking at death it would be hard for you to imagine it. Those of you that have stared at death know exactly what I am trying to convey. Today, I have a body free of disease and illness. I no longer sit on the sidelines and watch everyone else play in life. I am now a player in life! Thank you God!

You may not be a spiritual person and I respect that. However, I am a deeply spiritual man with roots that run deep in my beliefs. I know the past 10 years has been an act of God, not of my own. You need to understand, I wasn’t interested in a wellness journey and the thoughts were not even on my mind, but it happened. I had given up on myself because I was a miserable failure at dieting. God had a different plan however. Gwen was the catalyst that produced the miracle for both of us.

team-vive-crazy-face
Our Tribe-Team Vive and Friends

Just to give you an idea of the amazing transformation and journey we were blessed with;

Gwen has lost almost 90 pounds and I have lost over 220 pounds. We both kicked disease and illness to the curb in ways doctors say can’t be done. Gwen suffered from severe fibromyalgia, IBS, depression, memory loss, pain and anxiety ten years ago. Now, Gwen regularly rides her bicycle 3 days a week up to 30 miles at a time. Gwen’s longest bicycle ride has been 86 miles, yes 86 miles in one day! Nine years ago I was a type 2 diabetic and suffered from other multiple adverse health conditions. I have done multiple 100-mile bicycle rides and regularly ride 100 to 150 miles per week. We were two people on the precipice staring at disease, misery and eventual early death.

We invite you to start your own journey and we would love to help you.

The Power of Choice
The Power of Opportunity

More of the story later.

Wishing for you the very best in health!

Wally Bishop C.N.C.

Integrative Nutrition health Coach

www.boundlesshealthcoaching.com

https://www.facebook.com/wallybishophealthcoach/

The contents of the email or written communication are not medical advice and should not be considered as such! This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor. Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.