Want to feel good?
There is incredible power in your daily habits. Your habits quite literally mold your body, your health and your accomplishments in life.
And it turns out that there’s a special secret sauce to making new habits stick that I’d like to share with you today…
This secret sauce goes against our instincts and the way that we are wired, which is why so many of us fail to make healthy, new habits truly stick and become part of our ongoing routine – and ultimately fail to feel good most of the time.
It’s more natural for us to take on the role of a critic with ourselves than that of a cheerleader. We compare ourselves to others and focus on our flaws rather than pausing to celebrate our wins by really feeling good.
This works against us because it is proven emotions create habits and that the positive emotion of FEELING GOOD is the BEST WAY to get a new habit to stick!
Now if you’re anything like me then the idea of celebrating tiny little wins is a bit uncomfortable. I’ll feel good about myself when I do something substantial, you may think.
However, by training yourself to truly FEEL GOOD about each and every step that you take in the right direction, you’re more likely to keep on making progress.
It’s time to tell your inner critic to take a hike! All those times that you wallowed in feeling bad only made it more difficult to make positive progress toward your goals.
Once you capture the power of feeling good, you’ll train yourself to enjoy and celebrate all of the healthy new behaviors that will ultimately lead you to your goal.
Do I have your commitment to try out the secret sauce of feeling good?
When you wake up and drink your water and chase it down with a protein shake (because you are rocking those MACROS … right), pause and give yourself a mental pat on the back. FEEL GOOD ABOUT IT! Really, actually, FEEL GOOD.
It may take some practice, but with time you’ll look forward to feeling good after practicing each healthy new behavior.
Does your metabolism really slow down as you age?
Here is where habits really play a role in our health, our wellness and our vitality. You see the habits that we hold on to define our future self, for better or for worse (you get to choose, each and every day!!)
So, maybe this has happened to you already, it certainly did for me … and if it hasn’t, there’s a good chance it will at some point!
One day, seemingly out of the blue, your pants don’t button up as easily, or you notice that the scale creeps up faster than it used to.
AND … it’s much harder than it used to be to get those pants to fit the way they once did (or return the scale to its former spot).
It’s not your imagination!
The truth is your metabolism naturally slows down as you get older. And if you have been on a roller coaster of weight gain and weight loss for several years, well hate to say, that will impact the slow down even more.
It happens at different paces and different times for each of us, but I do have some good news for you. There are things you can do to offset it.
And the sooner you start, the better!
Here are some of the top habits that can cause your metabolism begins to slow:
- You’re less active
- You’ve lost muscle
- Your body’s metabolic processes have slowed down because of age
OK this isn’t all doom and gloom. Heck, I’m hitting 50 this year and I’m arguably in the best/healthiest shape of my life. I’m going to outline a few key things you can do to keep your metabolism revved up as you get older.
1) Your activity level. This is a sneaky one, because you might not actually notice you’re moving less each day!
How active you are each day (including your workouts and your normal activities of daily living) makes up about 10% to 30% of your daily calorie burn. Very active people can actually burn up to half their daily calories from activity!
BUT … studies show that as we get older, we tend to move less, both in terms of exercise AND our general daily living.
More than 25% of people over 50 don’t exercise, and by the time we reach 75, that number jumps to more than 35%.
Plus, studies show we also move less in general, burning almost 30% fewer calories through non-exercise activity.
There is a way to avoid that slowdown!
A study comparing women aged 21-35 with women ages 50-72 showed that when the older women engaged in regular exercise (like our 30-minute small group training program), they avoided the dreaded age-related metabolic slowdown.
→ The takeaway: Start a regular exercise habit you enjoy NOW, and find active hobbies! Having these habits in place will set a strong foundation for continued movement as you get older. I have a few openings in our program right now, you can reserve your spot today by CLICKING HERE
2) Muscle loss. This next major cause of a slower metabolism is called sarcopenia – age-related muscle loss!
It’s tied in with your activity level, since being less active is one reason you can lose muscle.
On average, adults lose between 3% and 8% of their muscle mass each decade after the age of 30.
One reason this matters – beyond your general strength and ability to move easily – is because muscle burns way more calories (even at rest) than fat.
You can help maintain and build muscle as you age with consistent strength-training workouts: free weights and functional body weight movements will absolutely help slow the decline!
The most important part is to create some resistance and progressive overload for your muscles to work against.
→ The takeaway: get in at least 2 strength-training workouts a week that work all of your body’s major muscle groups.
3) The aging process. As you get older, the actual process of metabolism in your cells slows down or becomes less efficient.
There isn’t a lot you can do about this – but here’s some good news. While these slowdowns do happen, studies show they have a minor impact compared with lower activity and muscle mass!
→ The takeaway: concentrate on living a healthy lifestyle and on more activities to offset the metabolic slowdown.
→ BONUS takeaway: Make sure you eat enough protein. As people get older, they often tend to eat less protein. Aim for 10% to 35% of your total daily intake.
Tip: to boost absorption, spread your protein intake out over the course of the day, since studies show that to be more effective.
Actions you take today can have a BIG impact on your life into the future. If you’d like some guidance about putting these takeaways into action, I can help …
I offer a Macro Mapping for our clients as part of our program, because what you eat will make such a huge difference in the results you get. Need to reserve a spot, reply to this email or reserve your spot in our coaching program (we offer both in person and virtual coaching) by Clicking HERE
Make it an amazing day,