Rule #1=don't try to fix everything overnight
The goal is to do 1% better each day in each of 4 areas of your life
- Fueling - Eating the way your body was designed to eat
- Moving - Exercise
- Stress Management
- Time Management
Step 1 - Use the Addition Rule
Do not try to take out all of the bad things at once
For example: If your normal breakfast is a candy bar and diet soda, add a
piece of fruit or bowl of oatmeal to your breakfast, rather than eliminate the
candy bar. Take a small step in the right direction. Eventually, your body will
gravitate toward the healthier choice (really!).
Then try adding meals. Add meals into your day that follow the following
Step 2 - Change Your Habits Gradually
Follow the Un-Diet religiously 2 days a week
Step 3 - Use the Vacation Rule
Once you have replaced man-made foods with healthy foods 5 days a week; you now
have two days a week, which are now your vacation days . You can eat the foods
you crave on your vacation days. Just don't go crazy. The word MODERATION is
SETTING YOURSELF UP FOR SUCCESS
Many diets and healthy eating plans fail because they are too great a departure
from the eating habits we have developed over our lifetime. Your body was
designed to function best on natural un-processed foods, and will begin to
absolutely crave those foods once they are re-introduced in such a way that is
relatively painless. You will innately begin to make the healthier choice!
Add aerobic activities
Add 2 aerobic activities for 15+ minutes a week (i.e. fast walking, jogging,
biking, inline skating, or hiking. MAKE IT FUN AND MAKE IT A FAMILY
AFFAIR! The whole family will enjoy being in the outdoors and will appreciate
the fun time together.
Add resistance exercises
Add one 20 minute upper body resistance routine and one 20 minute lower body
resistance routine. If you do not belong to a gym, you can purchase a set of
weights for a minimal investment and set aside the time to add this type of
training at home. Add more as you progress, until you are doing upper and lower
body resistance for 20 minutes each 3 times a week.
Your results will be your motivation
As you start to get the benefits of increased endorphins from your aerobic
exercise and the body shaping from the resistance exercise, your body will
begin to also crave exercise. You will begin to want to exercise
because you guessed it; your body was designed to work best this way!
Stress Management/Peace Management
cannot manage stress but you can manage and create peace.
The roots of your stress usually come from within you. So create as much
peace around you as you can and the stressors will be much easier to handle.
Step 1--Spiritual Growth
Dedicate 10 minutes each morning to quiet time by yourself, prayer or
meditation, whatever works best to quiet your mind and take the focus off
yourself and your responsibilities.
Step 2--Service to others and improving yourself
Build relationships; support networks of friends and or colleagues are very
important for your emotional well being.
Help others. In order to be loved, you must love others. Focus on giving and
contributing your particular talents to help improve the community. Cultivate
the law of Abundance: in order to receive, you must first give.
Sharpen your skills and develop new ones, organize and plan, coach and get
coached, volunteer your time or resources to a worthy cause.
Step 1 - Define your different lives
For example: My lives are family life, chiropractor life, speaker life,
writer life, mentor life, and spiritual life.
Step 2 - Structure your days to separate your different lives
For example: Everyday from 5am-6am I reserve for my spiritual life. From
6am to 7am I reserve for either writing or exercise depending on the day.
From 8am to 7pm I reserve the time for my chiropractic life etc...
Step 3 - Delegate/Give yourself more time
I do not cut my grass, fix things that are broke, or order things for the office.
Those tasks I delegate to someone else which gives me more time to do
things I need to do and want to do.
Give up the
need to control and micro-manage everything
**The usual problem people have with delegating their tasks is trust. So
the key to letting go of those tasks that you are used to doing is to find
someone you really trust and let go!
and Dollar Dumb
You may save money by mowing your own lawn but you may be losing thousands of
dollars by not using that time to sharpen your professional skills, play with
your children, and the potentially most costly mistake of all; not do
things your wife asked you to do several times last week.
DEFINE YOUR TIME
Plan those times you will dedicate to the areas of importance in your life and
STICK WITH IT. Do not borrow time from another area (if at all possible)
in order to complete a task that was not completed before. Do not skip
exercise one day in order to sleep longer, finish a task left from the night before
etc. Look at each block of time you have dedicated to an activity as
being in a double yellow line and DO NOT CROSS.
Of course there are exceptions to every rule sometimes you must cross the
double yellow lines to avoid crashing your car. By all means when faced
with crashing, crossing the double yellow is sometimes unavoidable.
Great results do not happen overnight. If it were so easy, everyone would look
great and feel great and have the life of their dreams. Reality check-our bad
habits have taken a lifetime to develop. We cannot expect them to simply go
away overnight just because we have started a NEW DIET or EXERCISE PLAN . It
is much more likely we can stick to the program and easily incorporate a
healthier lifestyle if we can gradually make those healthier choices.
What we are doing is moving toward a B+. If we try for an A+, most of us
are setting ourselves up for failure. We are looking to make changes
gradually so that by eliminating the unhealthy habits one by one that have
gradually become our lifestyle; eventually our body will begin craving healthy
foods and exercise because that's how we were designed to live!
At Ptak Chiropractic Life Center, we offer in-depth seminars throughout the
Year on each of the above 4 areas; as well as Recipe Night, where we sample
healthy, quick and easy to prepare meals the whole family will love. We
also offer individualized nutritional counseling and have a complete line of
high quality supplements designed to help you meet your health and fitness
goals. And of course, we offer the finest Chiropractic care available.