The Final Piece of the Puzzle (Part 3)

 

         We have discussed why it is important to be fit and the three key elements of getting fit or maintaining your fitness. Let’s talk about something that sooner or later most of us will face as we strive to reach our full potential ….plateau.

From a fitness perspective, it appears that you are just not making any progress no matter how hard you try. A fitness plateau can happen to beginners or even to those who are regulars and consistent in exercising. If you have not experienced a plateau yet, don’t worry you will. Sorry to rain on your parade but it is common and natural for all of us to experience some sort of plateau. It is a way for our body to tell us it is time for a change. 

What causes a plateau? There are many reasons you may experience a plateau. I definitely can’t cover all of them but let’s touch on some common reasons. Why would someone experience a plateau when just starting off or not long into trying to get fit? I would argue that, based on my first two series of my blog, the person was not ready. Reaching your full potential starts with the mind and giving your body the proper fuel before you can physically challenge your body. Perhaps it is not a plateau at all? Remember my last post talked about being realistic and consistent. One approach does not fit all and some people’s bodies take longer to react to change than others.  Another reason for a beginner’s plateau is the simple fact that in the very beginning there is more of an opportunity for the body to make change than later. In other words, for someone who has never properly ate and/or exercised, the results of progress would be sooner once they started then perhaps several weeks later as they get in a routine.

Even though a physical plateau may happen in the beginning, it is more common to happen to someone that has been exercising…I mean “getting fit” for a longer period of time. A common reason for this is because an individual has been doing the same routine for too long of a period of time. What that period of time is depends on the individual. Routines are obviously necessary, however after a certain timeframe the body no longer gets challenged and adapts to the program providing minimal results. This is very common for those who have made fitness part of their lifestyle.  Sometimes taking a break is what your body may need.  Perhaps you may not be giving your body the proper rest to recoup and recover from the consistent shock it has been receiving? A few days off can do wonders for the body for a consistent fitness person.

Now that we discussed what fitness plateau is and some common reasons behind it, next post we will discuss some ideas of addressing it.

The Final Piece of the Puzzle (Part 2)



    

          Last post I laid the ground work for this series "The Final Piece of the Puzzle"; now I would like to start digging a little deeper. I mentioned that the word "exercising" is a turn off for many people. They hear that word and think running, treadmill, weights, and traditional methods that have been used for many years.  I am not knocking the traditional methods by no means ( I do a lot of them), but there are many ways that can assist in helping you keep fit or get in fit that perhaps you never thought of.  From my viewpoint there are three things to consider when fulfilling that final piece of the puzzle:

• Enjoy It!
• Be Consistent!
• Be Realistic!

           First let's talk "enjoy it".  Are you really going to be committed to do something that you do not enjoy? Your mindset needs to change from it being a chore to something you enjoy and look forward to. The easiest way to change the mindset is to find something that you enjoy doing that would help increase your metabolism. There are so many options and opportunities out there that I believe there is something for everyone. It does not have to be formal or even organized. No ...sitting on the couch watching television does not work! No....twelve ounce curls do not work either! Remember, the key is that it needs to be an activity that would increase your heart rate which increases your metabolism.           

          Next on the block "be consistent".  Whether you are in shape or out of shape, odds are you did not get that way overnight. Please do not expect to see change overnight either.  Just like the term "dieting" is fading away and being replaced with the term "lifestyle change", getting fit should also be a lifestyle change. In fact my entire blog is really geared to a lifestyle change.  That is why it is important for you to enjoy the journey on getting fit (or staying fit). One of the most common downfalls I see are people who start off ambitious but end up quitting because they do not see immediate results. Worse yet, people may see some immediate results but then plateau. They get discouraged and quit. I will most likely address this plateau issue at a later time. For now, just remember be consistent no matter what!

     Lastly "be realistic"! Your expectations and your goals need to be achievable. Don't set that bar too high or for sure you will want to quit. Build your confidence first by setting small goals that you know you will achieve. As your confidence grows, perhaps challenge yourself a little more. Not only be realistic in your goal setting, but be realistic with your schedule. Whatever activity you choose, you do not have to do it for two hours straight. In today's era, we are a society always on the go and seldom have much time to ourselves. That is a problem in itself and a topic for another day. More important than the length of time you spend, is how consistent you are.  Just for an example, 30 minutes four to five times a week is better than 90 minutes twice a week. We all have different schedules, so only you can decide how to be realistic with your schedule.

           So there you have it, enjoy it, be consistent, and be realistic. If you can accomplish all three, then you are on your way to reaching your full potential. See ya next post!

The Final Piece of the Puzzle

          For those of you who have been following my blog from the beginning, I have a few questions for you. Are you mentally ready? Are you giving your body the right energy? Are you ready for the final piece of the puzzle to reaching your full potential? For those of you who have not been following me, I would encourage you to check out my archive posts. My next series of posts, although important, are not as important as my first two series of posts. The subject of this series will be maximized by having a proper mindset and giving your body the proper nutrition. Have you guessed what the final piece of the puzzle is?

          Ladies and gentlemen, coming in third place and making the podium is KEEPING FIT! Wait ….don’t go anywhere! Notice how I did not say exercising? The word “exercising” is a turn off in many people’s eyes. Although I personally like the word and use it often; I like to approach this from a different angle. The truth of the matter is that keeping fit and exercising is synonymous. Thank God for spell check because I just hacked that word all up J  In keeping fit you physically allow yourself to do the things on this earth that are important to you. Your odds of reaching your full potential and fulfilling your purpose are much better than if you are not fit. I have heard of too many people that have not been able to reach their dreams or do some things they have always wanted to do because their body just will not allow it. You can only abuse your body for so long before you start feeling the effects from not taking care of it. Let me start by saying IT IS NOT TOO LATE! No matter how young or old you are, make today the first day of the rest of your life and embrace change.

            So what is keeping fit? Keeping fit in its simplest definition is nothing more than increasing your metabolism allowing your body to burn off those calories that have been building up. I told you it was a simple definition (my definition).  At my job I often hear the phrase “keep it simple”. I agree with that phrase. Life is not as complicated as we make it out to be. This is why I gave you a simple definition of keeping fit.  The more you understand and less intimidating it appears, the more achievable it seems. You have now just entered into the “World According to Dan”, keep it simple ….keep in fit.



Really! Time to go already! Good thing this is just the beginning of this series because I have a lot to talk about. More importantly, what do you have to share? Remember, we are all in this together and can learn from one another.

Junk In Junk Out (Part 3)

     Enough simplistic talking; it is time to get more complex. Carb complex that is! In the last post we discussed how our body’s process simple carbohydrates quickly; and also burns them quickly giving you a short sustainment of energy.  Complex carbohydrates are completely opposite. Our body processes the complex carbs more slowly giving us a longer sustainment of energy.

     The chart above that I got of the okloseweight.co.uk website list several foods that are naturally high in complex carbohydrates. These types of foods are the best method for getting your carbs. Unlike the simple carbs, these foods contain other nutrients such as fiber, vitamins, minerals, and protein. Generally speaking, people call the simple carbohydrates bad carbs and the complex carbohydrates good carbs. I am always a bit concerned when I hear of someone going on a carb free diet. Your body needs carbs to help create and maintain energy. Instead of omitting carbs completely, try cutting back making sure that the ones you are consuming are of the complex type or from fruit. Remember some simple carbs are ok in moderation (check my last post).

     A little side note, even though honey is considered a simple carbohydrate; it is a preferred sweetener over sugar. Honey has some nutrients in it where sugar does not. If possible try sweetening your food or drink with honey instead of sugar.

     So to bring the “Junk In Junk Out” series to a close, I found a short Youtube video by HealthiNation that does a great job summarizing what we have been talking about. It even gives a few bits of information that I did not touch. Check it out!

 

     Stay tuned for my next post. Hmmm …since we did a series on the mind, and just finished a series on a nutritional area; can you guess what the next series will be on? Sorry no hints ….just come back next week. However, we are well on our way to reaching our full potential!



 





Junk In Junk Out (Part Two)

            Last post we introduced importance #2 of reaching your full potential; what we put in our body. Let’s continue this topic by looking at some characteristics of unhealthy and healthy consumptions. First let’s take a look at the unhealthy side.

            For you calorie counting people out there (yes I am one too), just because you fell under your daily calorie goal does not necessarily mean it was successful. Let me explain. I use an application on my phone to record what I eat to help keep me accountable of my food and drink intake. I highly encourage some sort of accountability program (whether electronically or the paper method) because it really makes you aware of what and how much you put in your body. It is a good idea even for those of you that do not need to lose weight and want to focus on a healthier lifestyle. It is a great accomplishment staying under the calorie goal for the day; but what if half of what I ate was a donut, fast food, ice cream, and the majority of the fluids I drank were soda pops?  Then as I mentioned in my last post; there is a good chance I may feel sluggish. Although my energy level may spike momentarily; rest assured it will not last long.

 

                     

            But I stayed under my calorie goal for the day! I did do that but most of what I put in my body was simple carbohydrates (simple sugars). In my last post I mentioned that your body breaks down what you put in it and converts it to energy. Simple carbohydrates are easily broken down and quickly absorbed by your body but that energy does not last long. That is why when you eat a high sugary food or drink a large quantity of a sugary drink, you may feel peppy right away and then not long after you want to take a nap. In addition to the high sugar intake; where was the nutrition? Any protein? Any vitamins? Any minerals? These are essential for your body.  Some simple carbs do have additional nutrients in them but others do not. Check out the chart below that I got off the okloseweight.co.uk website:

                                              

                You can see our bodies do need simple carbs but the sources of the simple carbs are important.  Let’s be realistic here! Unless you are from another planet (even then I have my doubts) you will at times crave those sugary foods of little or no value.  At times you will break down and have them (I did today).  The key is not to give in every time you have those cravings; and eat more of the foods that have nutrients in them. Again, recording what you eat will aid in helping you keep track. So what do you think? Any comments? We are all here to learn from one another! Next post … COMPLEX CARBOHYDRATES…STAY TUNED!

Junk In Junk Out!

      My last two posts concerning health and reaching your full potential dealt with the mind. Although I only scratched the surface of it, I feel it is time to move on to another area of importance.  Perhaps down the road we will touch more on the mind and positive thinking but let’s move on!  Hmmm …what do you think would be next in order of importance of taking care of yourself?  In my opinion, I believe next in line would be what we put into our bodies.

            To me, it is amazing that depending on what you eat or drink can affect your mood.  It took me a while to reach this point, but now when I eat a lot of junk food my body lets me know it.  Just the other day, I went out to eat and over did it eating at a buffet. Within just a short period, I felt tired and lethargic. Of course, this not only affected my energy level but also my mood.  I felt like I was just going through the motions of what I had to do for that day.  I am sure we all feel this way from time to time. Perhaps if not from unhealthy eating, then maybe when you are run down and sick? I am thankful that my body gives me these signs. It kind of like a check and balance system. Understanding your body and more importantly, LISTENING to your body will go a long way in how to improve your health.

                                               

                        Have you ever experienced the effects of driving a vehicle that has bad gas in the fuel tank?  Although it is the required fuel for your vehicle, it is bad fuel. Because of this bad fuel, your vehicle runs sluggish and may even stall on you.  Our bodies are the same way.  For the most part, whatever we eat or drink, our bodies will try to use it as fuel.  If it is healthy with nutrients, then your body will run stronger and longer. However if it is unhealthy, your body will run slower and with much shorter endurance. 

            So much to say in such short time! Stay tuned in and we will touch more on HEALTHY eating verse unhealthy eating!  Is this good medicine for you? It sure is for me! I know that this was no breakthrough post, but we all can use a reminder from time to time. Feel free to comment and share your experience. We all can LEARN from each other.         

Is Your Mind Trained ???? (Part Two)

 

 

          10 to the 2,400,000,000th power! Do you know what that number is? If you were to write out that number with zero's being 1 inch wide, you are looking at a strip of paper being 37,000 miles long. That number is how likely it would be to find someone exactly like you based on the DNA molecules. That is unique. YOU ARE UNIQUE!!! Since you are that unique, don't you really want to reach your full potential and fulfill your purpose in life? It is very likely no one else will fulfill that purpose. Reaching your full potential requires taking care of yourself and as stated in my last post, it all starts with your mind.   

            If you are anything like me, it does not take much for your mind to start stinking thinking. With all the negative around us, with the stress in the workplace or even at home, with the majority of the news on the television being negative, and often the financial struggles we face, it is no wonder why it feels like an uphill battle! So how can we get positive and better yet, stay positive? My answer to that is, surround yourself with positive!!

            Since negative appears to be naturally around us, it will take effort to surround yourself with positive.  The effort may seem overwhelming at first, but stay the path and eventually it will start becoming easier and easier (check out the saying on this blog about "sowing").  I asked a co-worker of mine today "How do you stay positive?”  His response was only be concerned about the things you can control and stop stressing about the things you can't control.  I think that is a very wise statement. I can't tell you how many times I got upset, worried, or stressed over something I could not change.

            We all have our own ways or techniques on becoming positive, but let me share some of mine. First off, I believe that if you start the day wrong than it will be more challenging to end the day strong. Start the day by doing something that lifts your spirits (reading, music, talking to a loved one, etc.). With me, I am a man of faith and I start the day with devotions and prayer.  Speak positive things in the morning and set the tone for the day.  Surround yourself with positive people, positive phrases/sayings, and put yourself in a positive atmosphere. If you want to be a success then learn from those that are successful. Lastly, before closing your eyes for the night, think of something positive. Don't allow the last thoughts of the day to be negative.

Check out Will Smith's perspective on life:

                                                          
Oh by the way that statistical opening in this post, I learned it from the book I recommended last post "The Purpose Driven Life" by Rick Warren.

http://purposedriven.com/books/pdlbook/#purpose

 

 Make A Great Day!!!



Is Your Mind Trained????

            If you are anything like me, when you first think of the phrase Health & Wellness you think of exercising and eating right.  It sure is a challenge to exercise regularly and eat properly, but I do not believe either of those two areas are the greatest challenge.  The greatest challenge is above your shoulders. IT IS YOUR MIND!! Your mind controls your actions throughout the day. If you are not in the right mindset then your day will most likely not go as well as it could of. 

            Most of the battles in life are not physical in nature but mental.  We often talk ourselves out of opportunities and challenges before even physically attempting to move forward.  Change of any sort is uncomfortable. This feeling of not being comfortable starts in your mind.  There is a book I try to read at least once a year that really puts life in perspective. The book is called “The Purpose Driven Life” and is written by Rick Warren. In one section of the book it talks about your thoughts and how it affects the way you feel which then leads to how you act.  I highly recommend this book if you have not read it.  This is a faith based book, but even if you are not one of faith, this book has a lot of good information that would be helpful in reaching your full potential.

            Why am I spending so much time talking about your mind? If you want the most of your body and be able to reach your full potential your mind has to be trained. As we all know the definition of insanity is doing the same thing over and over and expecting different results.  Soooo…..to get different results you have to ……...uh oh ………...here it comes…………….….CHANGE.  

           We have now started the process of breaking the chains that bind our mind! Stay tuned to my next post and we will continue where we left off talking about the mind.  

                                                     

If you want more information concerning the book I have mentioned above, I have included the link below:

http://purposedriven.com/books/pdlbook/#purpose

Introduction:

  

     Hello let me first introduce myself. My name is Dan Capizzo and I believe taking care of yourself is one of the most important things you can do for yourself.  We all have a purpose here on this earth and unless you take care of yourself, you may not reach the full potential of your purpose.

     What does taking care of yourself mean? To some it may mean exercising. To some it may mean eating right.  To some it may mean taking vitamins, herbs, or other forms of supplements.  I say it means all of the above and more!  You must take care of yourself not only on the outside concerning your physical health, but I believe more importantly on the inside as well. Hence ….the title of my blog “Inside Out Wholeness”.  Hmmm, what about your mind? Do you think your mind might have something to do with how you look and feel?  How about the words that comes out of your mouth? What about the people you hang around or the places you frequently visit?

     WELCOME TO MY BLOG!!!! I am passionate about this topic of “Wholeness” and I am excited to share what I have learned (must admit not always practice) through my life experiences with you.  Not only am I excited to share what I have learned, but I am also very much looking forward to learning from you as well.  There are many different viewpoints, ideas, techniques, and practices to the above mentioned areas and that is why I think we can really have some fun!! Are you ready? Are you ready to learn? Are you ready to share? Are you ready to make progress and get closer to your full potential?  It would be my honor to know that my blog could be a part of such an event in your life!