Walk Talk Series

Day 24 – Mind, Body, Spirit and Caffeine

Positive Self-Talk
What do you tell yourself when you look in the mirror? It makes a difference for weight management and for exercise motivation. We often dwell on the negative and aren’t surprised when we fail. Instead, compliment yourself. Tell yourself you are an athlete. You are strong. You can walk X miles or X

Mind, Body, Spirit

Well-Being encompasses all our parts, not just the physical body. When our emotions are in turmoil or our mind is bombarded with obsessive thoughts our health is compromised. It is important to create balance in your life by nurturing your whole person, which includes spiritual, mental, emotional, and physical needs.

Body Images

Are you okay with loving your body or do you undervalue your worth as a person because of some ill-perceived notion about physical appearances? How you view your body impacts how you feel about your whole being, not just physically, but also emotionally and spiritually. Certainly, we are much more than our bodies. Our physical bodies serves as the representative first impression, showing others who we are. it is important to honor your physical presence. Are you treating your body with the special care it deserves or are you treating it like the uninvited guest at the party?

Becoming comfortable with your body is not about crash dieting and spending hours at the gym to attain that elusive hard body. While I agree that incorporating good eating habits and regular exercise into our lives is important, having a good body image is ultimately about acceptance and loving yourself.

Total self acceptance is something that rarely comes easily. Oh sure, we might easily fool ourselves into thinking that we love ourselves completely until something happens that tests our ideal thinking (divorce, weight gain, job loss, etc.). Do you love yourself without question? Or do you rely on other people to assure you of your physical desirability and worthiness of love?

Speak Words Of Kindness

Starting today dedicate yourself to speaking words of kindness and encouragement to yourself.

Here are a few to get you started.

January Affirmation – Today I set goals I know I can reach. Today is the first day of the rest of my life. The goals I set today for myself will help me in the days to come.

  • February Affirmation I believe in a Loving Presence that manifests through me and in everything around me. I am LOVED!

  • March Affirmations – Good luck follows me wherever I go. Today and everyday I visualize rainbows in the skies and a pot full of golden opportunities. I am truly blessed!

  • April Affirmation – I am showered with love and affection. Every rain drop that falls on my head is a gift that nourishes my being.

  • May Affirmation – I am the gardener who has nurtured my body and soul with essential nutrients and a healthy lifestyle. Much like the saying “April Showers Bring May Flowers” I am enjoying the fruits of my own care taking. Everything in my life is coming up daisies!

  • June Affirmation – I acknowledge my education and put it to good use. I anticipate a future of accomplishment, prosperity, and wisdom. My future begins today!

  • July Affirmation – My life is like a day at the beach! I love my life.

  • August Affirmation – I express the joy of living. I allow myself to enjoy every moment of every day totally. I love myself. I am safe and secure.

  • September Affirmation – I open my hands and welcome prosperity into my life. Abundance comes to me easily.

  • October Affirmation – I light up the world around me with a smile on my face. I glow with happiness from the inside out.

  • November Affirmation -I am grateful to be alive! I use my time to do what is best for me, my loved ones, and the Earth. I will leave the world better than when I came into it. I am a positive force in the world.

  • December Affirmation – I embrace the holiday season with joy and an open heart. I look at this time of year through the eyes of a child full of excitement. I gift others with kindness and a sincere smile. I feel at peace and view my life as the miracle that it is.

Today’s Walk

  • 25-50 minute walk in the fat burning zone – 60-70% of your maximum heart rate.
  • Warm up for 10 minutes at an easy pace.
  • Increase your pace until you are at 60-70% of your maximum heart rate.
  • Walk in this zone for 30 minutes and then cool down with 5 minutes at an easier pace.

Exercise: Abdominals

Caffeine
When going on a reduced-calorie diet, you are cautioned to stop drinking caffeine. This is because caffeine stimulates hunger and makes it harder to stick with your food plan. Caffeine speeds up the colon motility and makes the kidneys increase urine production, both of which can make for an unpleasant time out on the trail. It removes more water from your system than you add by drinking a drink with caffeine in it, so you will get dehydrated faster if drinking caffeine. If you love caffeine, cut back to 1-2 drinks a day and avoid it before walks.