Monday Meal Plan & Workout

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Selfie from Saturday night because I was feeling good 🙂

Back Workout:

Wide Grip Pull Ups – 4 x 6 (Used assisted machine with 30lbs)

Single Arm Bent Row– 3 x 6-8- (I used 27.5lbs)

Lat Pull Downs – 4 x 10 (I used 75lbs on the first set & 70lbs on the rest)

Declined Sit Ups w/ 25 lbs plate – 4 x 10 (lets be honest, I totally dropped the plate on my last set because I was dying so if the plate is too much for you don’t use it!)

Click the exercise for a link on how to do it!

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How To Start A Healthy Habit (& stick to it!)

picStudies say that once you have made it to 21 days you have formed a habit; now how do you get there?

If you are considering starting a new healthy habit…good news, you are halfway there! Psychologists believe that when trying to make a change in your life  you go through a cycle called the “The stages of change,” also known as the Transtheoretical model. Within the Transtheoretical model there are five different stages: precontemplation, contemplation, preparation, action, and maintenance- each stage is self explanatory but click here to learn more.

Quick Rundown of Stages of Change:

If you are already thinking about changing a habit then you are most likely in either the contemplation stage or the preparation stage, which are malleable stages, meaning you are motivated to change.

If you were to be in the precontemplation stage, you would not be considering a change nor would you think there is anything wrong with said behavior.

As for action, this means steps have already been taken to change the behavior and you are currently working on your end goal.

Maintenance phase is where you have achieved your goals but are actively working everyday to maintain your progress and achievements.

Now that you have an idea of the Transtheoretical model you can determine which phase you are in and tailor your goals to match that stage of change. For instance, if you are in the contemplation stage you might need a little bit more convincing and motivation in order for you to achieve your goals.

8 Tips for starting a healthy habit (or stopping a bad habit):

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Learn About Your Dosha

IMG_6618“Humans have five sense organs and can therefore perceive the world in five distinct ways” -The Ancient Indian Healing Art-Scott Gerson MD

Today’s topic is about a form of medicine that I mentioned in my previous post called Ayurvedic medicine. One of the main concepts is that you base your health care off of what “dosha” you are. The information I am sharing with you below is based off of when I studied alternative medicine in college and the book Ayurveda – The Ancient Indian Healing Art by Scott Gerson MD. 

Any of the information below in quotes is cited from the book linked above.

Dosha is basically an energy inside the body that is believed to circulate all through the body. Doshas are like personality types for your body that are linked to the five basic elements within the Earth. These elements include space, air, fire, water, and earth.

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Ashwagandha- An Ayurvedic Remedy

 

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Ayurvedic medicine is an all natural approach to preventive care and health care that focuses on the”whole” person rather than just treating a symptom or chief complaint. It was formed over 5,000 years ago and focuses on the mind, body, and spirit connection.  This form of medicine focuses on many outside factors that could also potentially be affecting your health and uses all natural remedies to treat the problem. This includes but is not limited to environment, stress levels, spirituality,  and mental health.

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