Category: Healthy Living

Take Time Out For Yourself Without The Guilt

iStock_womanrelaxinginpool

 

Most of us know we should take time out from our busy schedules to rest and recharge.

Unfortunately, when I advise clients to schedule breaks on their calendar they often admit they have a tough time doing so without feeling guilty.  They describe a “nagging” feeling that occurs during this private time.  Thoughts like they should be spending time with their kids, taking that next CEC course, doing things around the house, serving their church, or working will continually cross their mind robbing them of the relaxation they so desperately need.

The truth is if you don’t take time to rest and recharge you will eventually burn out.  I know this because it happened to me in the early 2000’s.  I had overworked and overtrained my body so hard that I was limping to the bathroom, depressed, having panic attacks, and completely burnt out.  By the grace of God, my mind, body, and spirit were healed and I learned how to create balance in my life.

One of the moments that inspired me to maintain healthy boundaries happened on an airplane.  We were getting ready to take off (I was traveling twice a month for business back then)  and I was watching the safety demo that the flight attendants perform.  I fly Southwest as often as I can, and the flight crew can be pretty entertaining when they announce the safety instructions.

It wasn’t the humor that stood out this time.  When the flight attendants told us to make sure we put on our own oxygen mask first before assisting others, it clicked for me.  It was a perfect lifestyle analogy!  If you can’t breathe yourself you will not be able to help others for very long and they will be left stranded without you.  This has become a simple, yet powerful reminder for me to create healthy balance in my own life so that when I am serving others I can give it all I’ve got.

Another example of this is professional athletes.  They fully understand that they must have a well designed program with the right amount of training, stretching, eating right, and resting in order to perform at the top of their game.  If they play a team sport, other players are counting on them to be at the top of their game as well.

Whether it’s your family, friends, coworkers, church, a non-profit you support or anything else I haven’t mentioned, most of us are part of a team that depends on us. For this reason alone, you should never feel guilty about taking time out to recharge your batteries.  That includes hiring a babysitter if you have children.

Resting and recharging are super personal.  Some people need to be alone doing things like reading a book, watching Netflix, napping, or sitting outdoors.  Others restore by spending time with their spouses, friends, and/or pets.  What’s most important is to choose restorative activities that help you feel rejuvenated, not taxed.  For example, a day on the beach with my husband and dogs is one of the most relaxing and restorative things I can do for myself.  A combination of lounging, playful exercise, and admiring God’s amazing creation makes for a perfect day.  Your idea of rest and relaxation may look completely different!

Today I encourage you to think about activities that help you restore your heart, mind, and body.  Make it a point to schedule rest time weekly on your calendar and treat it like a doctor’s appointment.  A whole day is great, but if your time is limited, two to four hours can make a huge difference in your life.

And remember, if those guilty thoughts try to interrupt your restorative time, simply say to yourself  “I am taking care of me in order to be a blessing to others.”  Then, tell those guilty thoughts to take a hike!

Do you have a question to ask, or comment to share?  Please leave them below.  I love to hear from you and I am here to help!

With love,

Jennifer Ledford

 

Why I Stopped Comparing Myself To Others

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It’s pretty normal to have experienced comparison to others at some point or time in your life.  For example, that moment you see someone on the street, in a magazine, or in your neighborhood that seems so put together and successful that you are tempted to be just a tad bit jealous. You know what I mean, from appearances it looks like they have the perfect hair, body, home, job, family, pet, etc.

And then, you start thinking “if only I had what they have I’d be happy.”

I’ve even heard personal growth gurus say “if you see someone that has what you want then do what they do. “

Um, yes and no.

I agree it’s a great idea to pick the brain of a successful person to learn proven principles that produce positive results. However, if you don’t know the person well or their history all you get to see and hear is the finished product. Behind every successful image lies a story of personal dreams, hard work, and failures.

And once you see the sacrifices they make, or they daily schedule they keep, you could decide their path is not for you.

If you find yourself wanting what someone else has, the best thing to ask yourself is are you willing to do what they did to get there? And, do you really want their life or is it the outward appearance you desire?

Years ago, I was sure that I wanted the exact life of a certain mentor I was learning from. I thought she was just like me. Funny thing, the more I coached with her and became more comfortable with who God designed me to be, I realized how different we were.  I really didn’t want her life at all. Not because there is anything wrong with her life, but it’s not who I am.

This set me free to be confident in my own skin. I no longer desired to be just like her, I wanted to become the best me I could be and fulfill my own dreams.

Friend, whether you are pursuing weight loss, health, fitness, relationship, business, or even philanthropic goals, it’s important that they mimic the desire of your heart and they serve the life you want to live long term. Whenever we try to copy someone else’s life it can turn out to be unfulfilling and unsustainable. In the end, this can lead to depression. No one wants that!

I truly believe that God has a path for each and every one of us. And, when you choose to listen to your heart and walk down that path, you will experience success in every area of your life beyond your wildest dreams!

That, I can promise.

With much love,

Jennifer Ledford

 

How To Enjoy This Holiday Season Without Weight Gain

It’s that time of year again! The Christmas decorations are going up and the parties have already begun.

Personally, I am so excited we are entering this time of year! However, from years of experience in the fitness industry, I know some of you are already thinking about how to enjoy the holidays without the weight gain. You might even be a bit nervous about succeeding.

The good news is it is totally possible  to enjoy the holidays without the weight gain!  All you need to do is follow some easy tips:

1) If you are currently losing weight congratulations! During the holidays, I recommend you set a very vital yet realistic goal. Maintain your weight. If you maintain your weight, you are already ahead when January comes! Keep it simple and realistic.

2) Now is not the time to stop exercising. As tempting as it is to skip exercise and snuggle on the couch with a glass of wine or cup of your favorite hot beverage, you want to get your calories burned so you can enjoy the special treats without the unwanted pounds.

3) Plan ahead. Schedule all your commitments for the season on your calendar. Schedule exercise time too. You may decide to exercise at home rather than drive to a gym. Try a mini-trampoline or an exercise video.

On days that are tightly scheduled, do your best to commit to a minimum of 20 minutes of exercise to keep your momentum and your metabolism boosted. Take advantage of every opportunity to be active that comes up.  Something is always better than nothing. Every minute of exercise counts!

4)  Do some off line shopping. You can get in your exercise while supporting your local businesses and salespeople. Win-win.

5)  Pay attention to portion sizes. Scan the table before serving yourself to help you plan your meal. Take larger portions of the fruits and veggies and smaller than normal portions of the richer fare like scalloped potatoes, prime rib, desserts, etc. Watch the dressings on the salad– put it on yourself and be conservative. Go for the dressings that will drip to the bottom of the bowl.

6)  If you do not already track your daily calorie intake, consider keeping track for the next 26 days to catch any potential weight gain before it happens.

Remember, it boils down to calories burned versus calories consumed, so choose treats wisely. Most of us only need about 1500-2000 calories daily, depending on the type of exercise we do and how much “lifestyle” activity we do each day. Save the higher calories for super special treats. Trade-offs work well. For example, if I have a glass of champagne, I will probably have only a bite of dessert.

7)  Wear form fitting clothes. This is a great way to keep weight from piling on. You will know if your weight is out of whack if those jeans feel a bit snug. You can take action to prevent further gain. – Courtesy of InStyle magazine

8)  Lighten up traditional recipes. Got to have your pumpkin pie? That’s okay! Choose lighter recipes than the more traditional fare. Cooking Light is one of my favorite magazines; however, there are many recipes on the web that have been modified to reduce calories and taste delicious.

9)  Avoid showing up to a party hungry. Keep low calorie snacks like fruit with you.  Eating something before you arrive will keep you from eating mindlessly. When you are starving, the tiny quiches look much more appealing than the fruit and veggie platters.

10) There are only a few days that are actual holidays–eat normally the rest of the days. Allow yourself to indulge on the actual holidays themselves — like Christmas Day, or New Year’s Eve.

On the rest of the days, stick as close to your normal healthy eating plan as possible. If you allow yourself a daily treat, that’s the time to work in a small piece of peppermint bark, or a small cookie.

Use these tips and you can enjoy the holidays without stressing out about the weight gain

If you have any personal secrets to keep you from gaining weight during the holidays, I’d love to hear about them.  You can share them by leaving a comment below!

Blessings to you and yours!

Jennifer