Aparigraha, non-attachment, is the fifth Yama. We can become attached to anything, people, possessions, expectations about how life should be, our physical appearance, our routine, and even our journey toward enlightenment. When we cling to these, we can go to great lengths to avoid losing them. Aparigraha teaches us that rather than fearing an inevitable loss and holding on too tightly, we can instead appreciate and enjoy what’s important to us. As we practice Aparigraha, we acknowledge the impermanence of life and discover a greater appreciation for all life has to offer
What we try to possess, possesses us.
-Deborah Adele
Here’s how I practice Aparigraha in my personal and professional life:
I’m letting go of the way I think things should be. I’m working on letting go of things I can’t control. It’s not easy, but I remind myself that life will keep giving me opportunities to practice until I get it right. I learned to question my should’s, to let go, and to start accepting reality as it is after reading Loving What Is: Four Questions That Can Change Your Life by Byron Katie.
Instead of fearing the loss of the most important things in my life, my relationships, my health, and my business, I take care of them. To strengthen my closest relationships, I apply The 5 Love Languages: Words of Affirmation, Acts of Service, Receiving Gifts, Quality Time, and Physical Touch. Understanding the love language of family and friends has helped me to show I care in ways they can relate to and appreciate
I take care of my health. Every day, we need to do everything we can to increase our odds of living a long, healthy, happy life. If something should happen to go wrong, we’ll be better able to deal with it and to recover if we have been taking care of our health all along.
I dedicate a lot of time, energy, and resources to being a better trainer, yoga instructor, and business owner. My goal is to give clients and students more, so they keep coming back. I’m always looking for new and better ways to connect with and inspire clients to help them reach their goals. As I expand my own yoga practice, I can better help students have a deeper experience in class.
Nothing lasts forever and there are no guarantees. The most difficult losses I’ve experienced, have led to the biggest accomplishments and the greatest opportunities. As life brings changes, I let go and discover that I have the power to be happy no matter what. And that’s how I practice Aparigraha.
Up next in part six, Saucha, cleanliness, the first Niyama.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
Brahmacharya, moderation, is the forth Yama. Moderation means stopping before we’ve had or done too much. We can go overboard with anything, from work to food to exercise. Being distracted can cause us to overdo it. We’re at the gym thinking about food, planning our post-workout meal or watching cooking shows on T.V. While we’re eating, we’re thinking about how hard we’re going to have to workout tomorrow to burn off the calories. We’re on social media when we should be working. Then when we are with friends and family, we’re checking work email. When we’re not fully present in mind and body, it can seem like the meal, the experience, or the workday never happened. We are unfulfilled and unproductive. We overcompensate by going back for a second helping, overtraining, and working late. Brahmacharaya calls on us to be fully present with the person, the meal, or the experience in front of us right now.
“There are some people who eat an orange but don’t really eat it. They eat their sorrow, fear, anger, past, and future. They are not really present, with body and mind united.”
-Thich Nhat Hanh
Here’s how I practice Brahmacharya in my personal and professional life:
I’m incorporating more awareness into my daily life. I start every morning with inspirational reading and meditation to set the tone for the day. I do not check email or social media until this ritual is complete. This dedicated mindfulness practice primes my day, allowing me to be more present with every interaction and situation.
I’m working on making time to sit down and eat without anything else going on. I rarely eat while watching television. limit casino no deposit bonus show people tend to eat more in front of the television. I eat slowly, putting the fork down between bites. I feel satiated without overeating and I’m less likely to snack after my meal.
When I’m with someone, I try to keep the phone out of sight. I’ve disable the notifications on my smart watch so I can disconnect and be present.
When it comes to work and working out, I have a day off every week. I schedule the rest day. It’s as important as every other appointment and training session I have throughout the week.
We need the practice of Brahmacharya in our lives now more than ever as our attention is being pulled in so many directions. It reminds us to honor ourselves, our work, friends, and family by giving each the undivided attention they deserve.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
Asteya, non-stealing is the third Yama. Like ahimsa and satya, asteya means more than just the translation and it can be applied toward others, ourselves and the environment. We steal from others when we take from them; not just things, but also their time. We also steal from others when we neglect to give them the recognition or compensation they deserve. We don’t practice asteya when we waste natural resources, litter, or throw items away that could be recycled, donated, or repurposed. We steal from ourselves when we waste our resources such as money, time, and energy. We steal from ourselves by undervaluing ourselves professionally. And we steal from ourselves by taking something that is not ours right now, like overextending ourselves financially with credit cards or overworking when we’re exhausted.
Here’s how I practice asteya in my personal and professional life:
Time is the most valuable resource. We can make more money, but we can never make more time. I protect my time by participating in activities that contribute to my personal or professional growth. I watch little television, I do not read gossip magazines, and I’ve stopped listening to the news lately. I prefer to listen to inspiring and informative audiobooks and podcasts. I listen during my commute in order to maximize the time spent in the car.
I practice asteya by respecting other’s time when emailing or texting. I text when appropriate or I send a concise email. Rather than sending open ended questions, I instead offer suggestions or resolutions to a problem. If scheduling an appointment, I list my availability before asking theirs. My goal is to avoid unnecessary back and forth and to settle the issue in as few exchanges as possible.
I practice asteya by being particular about where I spend money. It is said that if you want to know what you really care about, look at your bank/credit card statement. After basic needs like shelter, health insurance, transportation, food and groceries, I invest in goods, activities, and services that enhance my happiness, health, fitness, or my career. The majority of my income is allocated to supplements, fitness gear, continuing education, workshops, classes, and books. I have no designer handbags or expensive jewelry.
It is said that all the wealth of world will be drawn
to the one who has mastered the practice of asteya.
Professionally, I practice asteya by valuing my skills and all the time, energy, and money I have invested in acquiring knowledge and experience. I love what I do and want to help as many people as possible through fitness and yoga. As much as I would love to give it away, that’s not realistic. I charge a fair price for my services and I adhere to my published rates.
I practice asteya by not stealing energy or health from my future self. The best way I can cultivate daily energy and future health is by getting enough quality rest. Studies are showing that sleep is vital for brain health and may help prevent dementia. The sleep tracker on my Fitbit holds me accountable to my slept goal of 7-8 hours per night. To ensure a good night’s sleep, I forgo coffee after 3:00 p.m., I hardly ever drink alcohol on a work night, and I have a ‘no screen’ rule an hour before I need to be asleep. If I break these rules, I’m stealing from tomorrow’s energy, productivity, and workout. I follow my health and fitness routine to feel energized and less stressed from day to day and to increase my odds for living a long healthy life. I give my mind and body time to rest and rejuvenate with a day off from work and working out. When in doubt, I ask myself if the actions or decisions of today are stealing from my tomorrow.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
Satya, truthfulness, is the second Yama. We can practice satya within ourselves by living our truth and with others through truthful communication. We must speak the truth while still practicing the first Yama, ahimsa, non-harming.
Truthfulness is not the same as honesty. If we are being honest, we are saying what we believe to be true and we are not knowingly trying to deceive or lie. If we are being truthful, however, we will relay only the facts. Holding ourselves to this higher standard of truthfulness helps us avoid gossiping, spreading false information, and turning arguments into personal attacks.
Here’s how I practice satya in my personal and professional life:
Practicing ahimsa while being truthful can be challenging. It is my mission to help my clients, but sometimes I have to have difficult conversations with them when things are not working out. For example, one of my clients had a pattern of cancellations, often last minute. After sharing my concerns and reviewing my cancellation policy, the pattern continued. I used the practical tips I learned from Crucial Conversations: start with me, as I am the only person I can control, and stick to the ultimate goal for the conversation or the relationship. I was able to truthfully tell my client that I could no longer reserve space for her in my schedule. I was able to keep the conversation about me, while also staying true to my mission to help people by opening up that time slot for a new client.
I work on remembering to T.H.I.N.K. before I speak or type: Is what I’m about to say/text/email, True, Helpful, Inspiring, Necessary, and Kind? I don’t respond right away to texts or emails. After time to T.H.I.N.K., I say as little as necessary and I remember my ultimate goal, which could be nurturing a relationship or being supportive. This strategy comes in handy with clients and with family. If I need to vent my frustrations, I take them to my journal and I always feel better after.
I am truthful with myself about my weaknesses. In areas where I need improvement, I get help. I reached out to a writing coach when I wanted to take on blogging. I joined a Mastermind for inspiration, accountability, and support for my business ideas. I began taking weightlifting classes from a former U.S. Olympian so I could learn the lifts from one of the best in the sport.
Personally and professionally, I live my truth every day. My professional life is an extension of my personal values. I never sacrifice my beliefs for social convention, notoriety, or financial profit. On my website, FaceBook, and Instagram, you’ll find no 30 day programs to a better whatever body part, no diet fads, no exercise myths, no preying on insecurities, no shares of women practicing yoga in their underwear. If a client wants to get/stay healthy, I can help. But they have to put in the work every day for the rest of their life, just like I do. It’s not catchy or sexy, but it’s my truth.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
Our yoga practice doesn’t have to end when we roll up our yoga mat at the end of class. We can live our yoga all day long and we don’t have to give up all of our possessions and live in a cave to do it.
We can take our yoga off the mat with the Yamas and Niyamas, the first two limbs of Patanjali’s eight limbs of Ashtanga Yoga. These are the ten ethical guidelines of yoga. The Yamas, the “don’ts,” tell us what behaviors to avoid, and the Niyamas, the “do’s,” tell us what qualities to cultivate.
In this ten-part series, I’ll explain what each of the Yamas and Niyamas means to me and how these guidelines help me to live my yoga off the mat.
If one can perfect the practice of ahimsa,
one need learn no other practice of yoga,
for all other practices are subsumed in it.
Ahimsa, non-harming, is the first and most important guideline. We can practice ahimsa in our thoughts, words, and actions toward ourselves, others, all living beings, the environment, and all objects. Ahimsa is not passivity or inaction. Allowing people to hurt us or standing idly by while witnessing others do harm is not ahimsa. Ahimsa requires us to stop violence and protect when we can.
How I practice ahimsa in my personal and professional life:
My diet is vegan, and mostly organic, sustainable, and fair trade. I choose to eat this way because it’s healthier for me and it’s better for the environment and the workers involved in the process. I opt for faux leather accessories and furniture. I look for ‘cruelty free’ on the label of all my skin and hair care products. To do my part to help protect the planet, I traded my S.U.V. for a smaller, more fuel efficient vehicle, I recycle, and I use a refillable water bottle.
As a personal trainer and yoga instructor, I take very seriously the safety of my clients and students. My clients know technique is our number one priority. We don’t progress a movement or increase weight if form is less than perfect. In my yoga classes, I give very few hands-on adjustments. When I do touch a student, it’s usually to give a tactile cue, and never to force them into a pose. I am continually educating myself and practicing what I preach. Anything I’ve recommended to students or clients, I’ve tried myself. If I find a better way of doing something, I change what I’m doing and I explain the reasons why.
I practice ahimsa in my words by sharing only positive, supportive, and inspirational posts on FaceBook and Instagram. I’m working on practicing ahimsa in my thoughts by noticing and replacing negative self-talk and judgements. When I catch myself becoming overly critical of myself or others, I remind myself that we are all just doing the best we can.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
Q: Bianca, corporate fitness student asked “Why don’t we bench press in class?”
A: Bench press usually isn’t part of my group programming for a few reasons:
In the limited amount of time we have, I want to include the exercises that will give them the most benefit for their time and effort. The goals I hear the most often from students and private clients alike are weight loss, better muscle tone, and more energy. To help clients reach these goals, I select exercises that work several big muscles at a time, like deadlifts, squats, overhead presses, and push-ups. As we build lean muscle, that helps us burn more calories all day long, thereby achieving and maintaining an ideal weight. Getting stronger in these compound movements, especially in the legs and the core, makes everything we do throughout the day seem easier. That helps us feel less drained and more energized.
Some of the participants have shoulders issues for which bench press is contraindicated. These issues can result from an old injury or muscular imbalances. I choose to omit bench press from group programing as it has the potential to cause or aggravate shoulder conditions. Usually push-ups are a safer alternative for everyone as there are a variety of modifications I can offer: kneeling, using a bench or bar to elevate the upper body, or using large dumbbells for handles to alleviate wrist discomfort. This exercise is also easy to progress in a group setting: decline push-ups with feet on a box or TRX push-ups.
Lastly, like most of the population, corporate fitness class attendees experience postural issues such as forward head, slumped shoulders, and/or a rounded upper back. For them, the bench press would contribute to the tightness in the chest and front of the shoulders and do nothing to strengthen weak, underused back muscles. To strengthen the upper and mid-back, I program pulling movements such as dumbbell, cable, or TRX row, band pull apart, and Y fly. As posture improves, we look and feel more energetic, youthful, and confident. These movements also support client goals to look and feel better.
After taking into consideration goals, time available, injuries, and the benefits and risks of exercises, I program a class that’s safe and effective for everyone.
Email me if you have a training or programing question.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
You’re working out, going to yoga, using your foam roller, maybe even getting 8 hours of sleep. But how’s your nutrition?
Here are my 10 steps to fix your nutrition:
1. Water: Drink at least 100oz of water everyday. Caffeinated, sweetened, artificially sweetened, and alcoholics drinks do not count. Carry a water bottle with you everywhere. When you finish it, refill it. Count your refills to track your ounces. If it works for you, fill a large 100oz pitcher fill 4 or 5 BPA-free water bottles in the morning and work on finishing those throughout the day.
Make your own sports drink!
2. Breakfast: Start everyday with a healthy breakfast. This habit will jump start your metabolism and you’ll be more likely to keep the momentum going all day long. Aim for a 300-400 kcal breakfast with complex carbohydrates, healthy fat, and 20-30g of protein within 30-60 minutes of waking. Don’t like eating in the morning? Try a protein smoothie. Don’t have time? Meal prep the night before or make your breakfast for the week. Prepare meals that are easy to pack or to eat on the go.
3. Protein: Most people do not get enough protein. If weight loss is your goal, protein is key. A simple formula is 1g of protein for every 0.7lbs of body weight. A 150lb person would need 105g of protein daily. If you are training hard, you’ll need up to 1g of protein for every pound of body weight. Aim for 20-30g of protein with each of your 4-5 meals/snacks. Protein sources include: meat, eggs, dairy, tempeh, almond milk, nuts, seeds, legumes, and grains. A protein supplement once a day is a great way to make up the balance if you are not hitting your target.
4. Post-workout refuel: For weight loss, weight gain, strength or endurance goals, your post-workout meal needs be the biggest, most carbohydrate dense meal the day. If you are not eating within 30 minutes of your workout (strength or cardio), you are missing this window of opportunity. The calories from the post-workout meal will not be converted to fat storage as the protein and carbs will be used to rebuild and repair tissue and to replenish depleted energy stores. After a workout, muscles are primed and ready to absorb the nutrients. To determine the amount of protein needed, multiply your body weight in pounds by 20% (a 150lb person should aim for 30g of protein post-workout). Double that number to determine the minimum amount of carbohydrates needed (60g in this example). The harder and longer you work, the more calories from carbohydrates you’ll need. Keep the fat low as it slows digestion, which is the opposite of what we want in this meal.
5. Probiotics and Prebiotics: Probiotics are gut-friendly bacteria that help keep your digestive system working smoothly. In addition to finding them in supplement form, you also get these from eating cultured and fermented foods such as yogurt, kim chi, miso, tempeh, and sour kraut. The only forms of soy I recommend are the fermented miso and tempeh. Look for organic to avoid genetically modified soy. Did you know you also need prebiotics? Prebiotics provide the nourishing environment for the probiotics to flourish. These are found in asparagus, Jerusalem artichokes, bananas, oatmeal, honey, red wine, maple syrup, and legumes (beans, lentils, peanuts, and peas). The digestive system affects other systems such as the immune and endocrine (hormones) systems. If you are not taking care of your digestive system, this can leave you more susceptible to illness and injury, negatively affect sleep, and increase stress and inflammation. All these things affect your overall health and body weight. Add these pre- and probiotic rich foods to your diet daily to keep your digestive system and your whole body healthy.
6. Fiber: Aim for at least 30-40g of fiber per day. Most people do not get enough fiber because they are eating too many processed foods and not enough whole foods. Forget bars and cereals with added fibers, these are processed and probably have added sugars, flavorings, and preservatives. Get all the fiber you need from vegetables, fruit, grains, legumes, nuts, and seeds. Another benefit to logging in MyFitnessPal is that in addition to tracking your total calories and macronutrients (protein, fat, carbs), it also tracks your fiber! Eat a combination of raw and cooked vegetables everyday. Add roasted veggies to a salad of greens; add spinach or kale to your protein smoothie; snack on almonds, carrots, and hummus; substitute quinoa for pasta; add a can of lentils to any recipe you’re making for dinner, or add a ¼ to ½ cup of black beans to your salad at lunch. Experiment with different vegetables, join a co-op, eat colorful veggies, and last resort, keep frozen vegetables on hand and add them to any meal your already making.
7. Healthy Fats: Polyunsaturated Omega 6 (LA, GLA) are found in vegetable oils such as corn, safflower, canola, and soybean. Polyunsaturated Omega 3 (ALA, EPA, DHA) are found in salmon, flax, hemp, chia seeds, fish oil supplements, and vegetarian algae oil supplements. Omega 6 and Omega 3 should be consumed in a ratio of 1:1 or 2:1. Most Americans are typically consuming them at a ratio of 20:1. Monounsaturated Omega 9 (Oleic) are made by the body and also found in olive oil, avocados, macadamia, almonds, pecans, pistachios, and cashews. Good saturatedfats, found in coconuts, are medium chain triglycerides (MCTs) which are more likely to be used for energy than stored as fat in the body. Perhaps you’ve heard of adding coconut oil to your morning coffee for the MCTs. Increase your daily intake of healthy fats by taking an Omega 3 supplement, snacking on nuts, topping a salad with hemp seeds, nuts, salmon, or avocado, mixing coconut, avocado, or chia seeds in your smoothie, or adding ground flax seeds to eggs, soup, stir fries, oatmeal, or stews. Read more about fat here.
8. You say CHEAT day, I say TREAT day. Whatever you call it: cheat day, treat day, refeed, or #vicefriday, earn it and enjoy it. You need this both for the psychological break and for the stimulating effect on your metabolism. Some rules to keep in mind:
Find balance: If your week was filled with skipped meals, skipped workouts, junk food, and alcohol, it’s really not a treat day if you overdue it one more day over the weekend.
Have your usual protein rich breakfast on your treat day. If, however, your splurge is breakfast, finish the day with a salad complete with protein and healthy fats.
Do not skimp on water on your treat day.
Do not stretch out your treat day over multiply days (i.e. dinner, drinks, and desert one night and brunch the next day). After your treat day, get a good night’s sleep and get back on your program the next day.
Do not log or count calories this day.
9. Sugar: If you have been paying attention recently, you know that the obesity, diabetes, and CV disease epidemics that we are facing today are caused in large part by sugar. In the 1990’s we made the mistake of demonizing fat and replacing it with sugar and artificial sweeteners. Today we are paying the price. Americans are addicted to sugar, consuming an average of 20 teaspoons or 80g per day. How much is too much? The American Heart Association advises limiting daily ADDED sugar intake to 6 teaspoons for women and 9 for men (25 and 37g). ADDED sugars are sweeteners you add to foods, drinks, and recipes (sugar, honey, agave, brown rice syrup, etc), as well as sweeteners found on the ingredient labels of everyday foods like protein bars, ketchup, and flavored yogurt. NATURAL sugars are found in fruit, vegetables, grains, legumes, and dairy products, If you are tracking on MyFitnessPal, you’ll notice ADDED and NATURAL sugars are not tracked separately. Therefore, I prefer to use the World Health Organization’s guidelines: no more than 10% of total calories from ALL sugar. For a 2000 calorie diet, that would be no more than 200 kcals from sugar (50g or 12 tsp). I suggest no more than 2 servings of fruit each day, no fruit juice, and no dried fruit. Kick the sugar habit and you’ll be amazed at how much better you look and feel!
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10. AVOID: Here it is, the dreaded no-no list. After adding all the water, protein, vegetables, fruit, nuts, seeds, and whole grains, hopefully you’ll be so full and satisfied that there won’t be any room for the bad stuff. But just in case, here’s a list of ingredients to eliminate from your diet:
High Fructose Corn Syrup: HFCS contains more fructose than glucose. Like fruit, it requires little digestion and goes straight to the liver. It spikes blood sugar and insulin levels. Insulin triggers cells to store fatrather than break it down for energy. As the liver gets saturated with glycogen, blood triglyceride levels increase. This increases the risk of CV disease and increases fat storage. This also contributes to the risk of high blood pressure. You won’t feel satisfied and after the inevitable ‘crash.’ You’ll be looking for a quick fix in the form of unhealthy snacks and the vicious cycle starts all over again.
Artificial Sweeteners: These are not the answer to your sugar cravings. Get off of these as soon as possible. They can sill increase blood sugar levels (setting off the same cycle of problems as with HFCS). Some sweeteners have been found to be neurotoxins and carcinogens.
Trans Fat aka Hydrogenated Oil: No amount of trans fat is acceptable in your diet. They raise LDL and lower HDL levels (exactly the opposite of what we want).
MSG: This chemical is given to animals in experiments to induce rapid weight gain as it disrupts the signal of feeling full in the brain. Maybe this is why it’s so easy to overeat Chinese take-out.
Nitrates: This is a preservative found in processed meats. It is a known carcinogen that the USDA banned in the 1970’s. Food manufactures vetoed because they had no safe alternative.
RBGH: A hormone given to cows to increase milk production. Avoid dairy products and whey protein supplements that do not explicitly state on the label that the product comes from cows not treated with RBGH.
Dyes: May contribute to behavior issues, especially in children. Some are known carcinogens that have been banned in other countries and in the U.S. but companies are allowed to use it if it’s in their current supply.
Potassium bromate, or bromated flour, Brominated oil, BHA, BHT: Preservatives and flavorings banned in other countries.
GMO’s: Whenever possible, purchase organic or foods labeled as non-GMO. It’s better for you, the environment, the animals, and the workers handling your food.
Any foods to which you are allergic, sensitive, or intolerant: be aware of how certain foods make you feel after eating them or the next day.
Have you found some areas to work on? Here’s how to use this list:
You can’t manage what you don’t measure. Get a good day of logging in MyFitnessPal to see where you’re at currently. Continue to log daily to stay on track and meet your goals. Learn how to set up MFP here.
Pick one step to work on at a time.
Start by adding nutritious foods to your diet, rather than taking foods away.
Make a list and purchase the foods you want to add and the supplies you’ll need. Check out my Grocery List and Shopping List for suggestions. Make it as simple as possible. Buy foods you will actually prepare and eat.
Some of these may need to be broken down in smaller steps: If you aren’t drinking much water, start with a goal of 60oz, then 80oz, then 100oz. If you are a sugar addict, start by swapping out one sugary snack/drink at a time.
The tougher the change, the more time it takes to solidify into your routine. Dedicate one to six weeks to making new habits.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
Discipline is the bridge between goals and accomplishments.
-John Rohn
Breaking ‘bad’ habits is hard. Instead, create new ‘good’ habits to accomplish your goals. As the new habits become part of your routine, they will start to replace the bad habits. Better still, acquiring a ‘good’ habit in one area of your life will carry to other areas as well. Here are seven habits to start creating right now:
1. Practice Gratitude
It’s as easy as writing down three things each day that you are grateful for. Do this in your journal in the morning to set the tone for your day or before bed as you recall good things throughout your day. Appreciate the small stuff and the big things. This practice will start to shift your perspective. You’ll feel more fulfilled, compassionate, and happy.
2. Meditate
Meditation can be done seated or walking, guided or silent. It takes as little as five to ten minutes each day. Check out HeadSpace.com or these free guided meditations from Tara Brach. Just as an exercise routine is part of a healthy lifestyle, a meditation practice is part of living mindfully. The proven benefits of mindfulness and mediation will help you reach any goal: improved immunity, compassion, will-power, focus, memory, productivity, and creativity, and decreased stress, depression, pain, and anxiety. Meditation clears the way for good things to happen in all areas of your life.
3. Eat Real Food
Basically if you eat like crap, you are going to feel like crap physically and emotionally. If you don’t feel good, you won’t have the energy, focus, or the drive to do the work to accomplish your goals. Stock your kitchen every week with fruit, vegetables, nuts, seeds, beans, and whole grains. Make it as easy as it needs to be by buying pre-washed, pre-cut produce and single serving size packages. Set aside one day to prepare lunches and/or dinners for the week. Carry your water bottle everywhere you go. Start everyday with breakfast and let the momentum carry you forward all day long.
4. Exercise
Physical exercise is as good for your mind as it is for your body. You’ll be amazed at how many ‘bad’ habits fade away when you start sticking to an exercise routine that you love. You’ll eat better, cut back on alcohol, and get to bed earlier to have the energy for the next day’s training session. Perhaps a big obstacle in reaching your goals has been lack of time. Dedicating time to exercise and improve your fitness actually gives you the gift of more time. Exercise improves mood, focus, productivity, and creativity. These benefits make all tasks easier and faster to complete. Since everything takes less time and energy, you’ll actually have more time throughout your day as a result of adding exercise to your daily routine. Think of all that you can accomplish with a little more time everyday.
5. Sleep
Think you’re good on 4 or 5 hours of sleep? If you are human, probably not. It’s more likely that you forgot what good and rested feels like. It’s not surprising that people who say they don’t need eight hours of sleep are also overweight, in pain, always sick or injured, stressed at work, or unhappy. They may not see the connection between sleep and health, but science does. Just as laptops and phones need to power down, the mind and body need ample time to recharge. Set a nightly alarm as a reminder to wind down and put away electronics, work, studying, and snacks. Rather than catching up on sleep on your days off, try to stay on about the same sleep schedule every night. If you are getting enough quality sleep, you won’t even need an alarm to wake you in the morning.
6. Set Goals: long-term, short-term, and immediate
First, be clear on your purpose, your reason for getting up out of bed every morning. Create a vision board with your dreams and long-term goals and hang it where you can see it. Write down your three-, six-, and twelve-month goals. Each day, make a short to-do list. The items on your to-do list get you closer to your goals. Accomplishing your goals allows you live your purpose and bring your dreams to life. Look at your vision board and review your purpose everyday to stay on track even when it gets tough. Keep yourself accountable with a nightly progress review and by sharing your goals with your friends, family, and trainer.
7. Time Block
If it’s important to you, make time for it. Block off time for your workouts, yoga class, morning routine, sleep, a lunch break, date night with your spouse, play time with the kids, a walk with your dog, time to tackle your to-do list. If you block off time for the important tasks and stick to your schedule, you won’t fall into the trap of filling your day with stuff that doesn’t get you closer to your goals and your dreams. If you have difficulty saying ‘no’ and you regularly take on more than you can handle, time blocking will be a lifesaver. It’s much easier to turn down a request or an invitation when you can honestly say that you have other plans. You never have to let on that those other plans are a trip to the farmers market, a yoga class, or updating your resume.
Use an app like Way of Life to help you track your progress. Add one new habit at a time. Give it time to stick before adding another. The tougher the habit, the more time it will take to solidify. Set yourself up to be successful with reasonable goals. For example, if you are beginning an exercise routine, aim for getting to the gym two days each week, not five. If you go more often, BONUS! If you hardly drink any water throughout the day, commit to drinking two 20 ounce bottles each day, not a half gallon jug. When you comfortably own those, increase the goal or add another habit. Remember that you only have to be disciplined in the beginning. Once it becomes part of your routine, it will be effortless. When it gets tough, just remember why you started.
People do not decide their future, they decide their habits,
and their habits decide their future.
-F. M. Alexander
Need help getting started or sticking to your routine? Email me to find out how I can help you reach your goals.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
