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In this Issue
Refreshing Your Goals
What’s Standing In Your Way?
If You Only Do One Thing This Month….
Bleeding Edge Science
Ask the Doc
Exciting Developments from Dr. Peeke
Refreshing Your Goals
We’ve reached the six month mark of 2009. How are you doing on your MIND MOUTH MUSCLE goals from January? It’s easy to lose momentum if you don’t take time to refresh your wellness goals. Maybe you set out to change up how you eat and you’ve done well. Now it’s time to ratchet up a notch and find a new goal, perhaps to expand your repertoire to include more variety. Or you’ve met your goal of taking that walk every day and it’s time to add some strength training.
I’m talking about NOW WHAT, the critical need to continuously refresh your objectives in order to continue the journey. Otherwise you may find yourself slipping back into bad old habits. That’s why I designed Fit to Live to include three levels of fitness goals: To Survive, To Enjoy, and To Challenge. If you need help in figuring out what to go for next, take a look at the Enjoy and Challenge categories in that book.
But what if you fell back into a food coma or can’t even find your walking shoes in the mess in the closet? First, congratulate yourself on telling your true truth and create or refresh your Power Why (see If You Do Only One Thing This Month). Set a goal that matters enough to get going again. Then get into action with small, steady steps to reach it.
Look at your past success, no matter how small, to find clues as to how to get going again. Then think about what got you off track—the mother in law visit, money stress, whatever it may be—and come up with Plan A, B, C, and D so it won’t get in the way again.
What’s Standing In Your Way?
We each have our own special ways of backsliding, beating ourselves up, and belittling ourselves
that block reaching our goals. Do any of these sources of Mental Fat sound familiar?
1.
I was bummed out it took so long to make progress. This is hard work. Why bother?
2.
Perfection is just the way I’ve always done things. When I blow it, I just give up.
3.
When it’s not working, it’s someone else’s fault—my boss’, my kids’, my mother’s, my wife/husband’s, my neighbor’s, my dog’s.
4.
I’m just hardwired to never get anywhere.
5.
I can’t seem to get anything done unless I got to the negative place---guilt tripping, if only I, shoulda-coulda-woulda, shaming myself, and comparing myself to others.
Heads up! Every time you get caught up in one of these dangerous beliefs, remind yourself that they are just standing in the way of what you really want. Then get back on track.
If You Do Only One Thing This Month
Stay Focused with a Power Why
When I ask clients why they want to be Fit to Live,
they proceed to give me all kinds of seemingly excellent reasons—to be healthy, have more energy, live longer. And I always say, “That’s great, but is wanting to live longer really going to help you at 6pm when you’re overwhelmed and all you want to do is flop on the couch and order a pizza? I think not. You need a Power Why.”
Your Power Why is there to help you when it all boils down to a choice in the moment. It must be really simple or it won’t work when Krispie Kremes are calling your name. You’re either going to eat the doughnut or the yogurt and walnuts you brought to work. This Why is like an invisible 2 x 4 to your head, waking you up from your stress trance and keeping you mindful of the consequences of your choices.
Your Power Why is intimately tied into what really matters to you. As you stare at the Krispie Kreme, you make the connection. For instance, you say your 7-year-old son’s name “Jeremy”--your Power Why--and you remember you want to be healthy and alive to take care of him and see him through graduations and grandchildren. By rejecting the doughnut—junk—and choosing the yogurt, you’re choosing Jeremy. The choice, is simple: Jeremy or Junk. Whichever you choose, you will look like, feel like and live like. In this way, your Power Why is your friend when you’re down and out with exhaustion and stress.
Health alone usually doesn’t cut it as a Power Why. But appearance often does. And that’s fine! It’s a win win. Looking great through better lifestyle habits and improving your health at the same time sounds like a plan to me. Here’s how to create an appearance Power Why. Ladies, what size are you? An 18 but a 12 is a healthier weight for you? Ask yourself before you make a choice to get up and walk or veg on the couch: ‘18 or 12?’ For the guys, “42 or 36?” Remember, whichever you choose, you’ll look like, feel like and live like. Your choice!
Bleeding Edge Science
Are you just getting started on your fitness journey? A big new study found that walking 21 minutes a day decreases body weight, BMI, body fat percentage, and blood pressure. Want more incentive? Other research shows that such moderate exercise can reduce the inflammation in that dangerous belly fat, even when the fat is still there. What that means is that exercise can decrease or prevent your chances of getting Type 2 diabetes and heart disease. So strap on those sneaks and get out there.
Ask the Doc
Dear Dr. Peeke,
I have been seeing you on the Discovery Channel for some time now and bought your book, Body for Life for Women. I am 50 years old and 311 pounds. I am fairly active and eat pretty healthy but my portions are way out of whack. I am beginning the program on Monday (after shopping). I have had success with losing some weight (84lbs) with Weight Watchers before but am always unable to keep it up. Also I am so tired by the end of the day that just the thought of working out makes me want to cry. I have a teenage daughter and I don't want her to go through the same things I have because of my weight. I am filling out the journal tonight and am feeling very positive.
Thank you for listening,
Amy T, Logan Ohio
Dear Amy,
Thanks for your wonderful email. I’ll bet there are so many women out there who would identify with you as you begin your journey. Please remember to be patient and persistent. You will feel tired in the beginning. The goal is sustainable change in your lifestyle leading to the shedding of both mental and physical weight. That means gradually integrating new behaviors into your life in my usual realm of the 3 M’s--MIND MOUTH MUSCLE. Each week choose one or two simple changes you can make in each category. You’re building a strong base of becoming a more fit woman--mind and body. In the beginning it can often seem daunting. The solution is to cut up the journey into multiple smaller goals and objectives. Your focus is all about “walking the talk” for your daughter, as well as yourself. That’s the ultimate win win. Good luck as you take those first steps Amy. Shoot me an email and let us know how you’re doing.
Dr. Peeke
Exciting Developments from Dr. P
Are You Fit to Live?
Go to drpeeke.com and click on the Fit to Live assessment in the right hand corner of the home page. It will take you through strength, endurance and nutritional assessments to gauge just how fit you are. Remember, the truth will set you free
Reinvent Yourself
On Monday, October 5th, I am one of the keynote speakers at More magazine’s Reinvention Convention in New York, a wonderful event with sessions for your mind, body, relationships, career, and even pocketbook. Visit more.com for more details and to sign up.
Take a Time Out with Me
Join me and More magazine editors at the fabulous
Miraval resort in Tuscon November 5-8. Enjoy
a four day-getaway for a little bit of health, happiness and heaven. There will be fitness classes with me along with yoga and Pilates, challenge activities, hiking and biking, luxurious daily spa treatments, gourmet meals, deluxe accommodations, free gifts and more! Visit
miravalresorts.com and call Miraval to register at 1 800 232 3939 and ask for the special MORE group rate. Space is limited – sign up now. I hope to see you there!
Start your healthy, mindful living today. If not now, when?
Pam Peeke MD, MPH, FACP
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