fitness

As a Jeff Galloway Blogger, I will bring you tips directly from Olympian Jeff Galloway. In this post, you will find some valuable information on how to energize your day and clear your brain.

More information about Jeff Galloway and his run-walk method are available at www.RunInjuryFree.com.

It’s natural to become focused on the big things in life, and worry about outside forces, building stress.  A few simple lifestyle adjustments can result in greater control over attitude and energy while reducing stress and fatigue.  Yes, you can exert more control over your life, produce positive attitude hormones, and blend together body, mind, and spirit by planning and taking action.

•        Walk or run, one day and a walk (or cross train) the next.  While the exertion will wake up the muscles, you’re away from the phone, allowing the mind a little freedom.  Most who start with a blank mental state, finish their exercise session with the day planned, and a few new ways to deal with problems.  Others like to walk/run during lunch hour while munching on an energy bar.  This can clear out morning stress and prepare mind-body for the challenges of the afternoon.  Many evening exercisers believe that the weight of the day’s stress is erased or contained with the after-work workout.  Scheduling these outings gives you control over your existence.

A few of my coworkers step outside during their lunch break to walk at least 20 minutes and they return energized and ready to continue their 12.5 hour day. I certainly need to start doing this! 

•        Don’t sit–walk!.  The addition of a few extra short walks, throughout the day, will energize the body and activate the mind.  Park farther away from work, the food store, the transit station, etc.  Many of my clients use a step counter for motivation and calorie counting.  It helps to find one that is consistent and reliable (usually @ $30).  Shoot for 10,000 steps a day.  You are rewarded for getting out of your chair (or the couch) more often.  These short walks burn fat, which adds up (up to 30 pounds a year!).  The best reward is the head-clearing effect, which can power you through the mid-morning or mid-afternoon energy crises.  Even a 3-4 minute “recess” walk at work, can result in clearer thinking, more energy, and greater self-confidence.

I typically park the furthest away from where I need to go (except work if I’m running late!). It definitely helps to get those steps in! I track my steps with a Striiv touch band, which I love because it not only tracks sleep hours, steps, but it alerts me of text messages and phone calls. I aim for 10,000 steps a day, which as a nurse, it’s usually accomplished by day’s end. Going for walk mid-day helps to clear the mind, even if it’s just a short walk outside to get some fresh air. 

•        Eat more frequently.  Each time you eat, even a small snack, you’ll boost your energy level. The longer you wait to eat, the more likely your metabolism will slump into drowsiness and laziness.  This also means that you’re not burning many calories.  If you divide up your daily calorie budget into 6-9 snacks a day you’ll burn more fat (up to 10 pounds a year).  Eat a snack every 2-3 hours, and you can feel better all day.  It helps to choose foods that have (percentage of calories vs total calories) about 20% protein, about 15% fat and the rest in complex carbohydrate.  This combination will leave you satisfied longer with fewer calories consumed.  To experience fat loss, consumption can be managed through websites or journals.  For more information, see A WOMAN’S GUIDE TO FAT BURNING by Jeff and Barbara Galloway.

Raw nuts such as pistachio, walnuts, and almonds are high-protein snacks that keep hunger at bay. I also enjoy snacking on veggies and hummus, fruit such as apples or bananas with nut butter and chia seeds, or Greek yogurt (there’s a vegan one, too!), which is high in protein to keep you fuller longer. I had more energy when I ate every 3 hours than when I had bigger meals thrice daily. Very good points there to consider. 

•        Help someone exercise. The psychological benefits are significant when you help someone improve the quality of their life.  Offer to walk (run, hike) with your spouse, parent, friend co-worker, child—or all of the above.  My books WALKING & GETTING STARTED have proven programs with motivation which can lead you and your “coach-ee” through the training.

This is so true! I’m not a fast runner, but if you meet me, I will most likely talk to you into running with me. I’ve dragged my sister, my friends, and co-workers out to races with me and love having the ability to empower others to feel better and change their life. 

Sign up for Jeff Galloway Race Weekend, including Barb’s 5K and Jeff Galloway’s 13.1, which will be held December 12- 13, 2015 in Atlanta, GA. There’s a virtual option as well.