“Learning is the beginning of wealth. Learning is the beginning of health. Learning is the beginning of spirituality. Searching and learning is where the miracle process all begins.”
If you missed week one on Exercise, click here. If you missed week two on Eating, click here. If you missed week three on Walking, click here.
Over the past few weeks, I’ve been inundated with emails, texts, Facebook messages, and all kinds of questions about what I am doing to lose the weight. First of all, if you have been following along in the blog over the past few weeks, everything I have done is clearly written out. However, this week starts a different sort of component, which is critical to your overall success. What I am doing is CHANGING. That’s right, I’m becoming a different person. Am I eating better? Yes. Am I working out more? Yes. But, what is crucial to my success is that I am committed to changing my lifestyle, changing the way I think, and committing to being better every day. This cannot be overlooked. If you read the first three posts, and believe you’re good, you’re missing out on the next 3 weeks that contain more information on the overall transformation that needs to occur. Most of the questions I have been answering relate to what I’m eating and how I’m moving, but this is neglecting a number of key pieces to the puzzle. The next 3 weeks, I will try to explain those in a clear and concise way. Please do not neglect these parts. Continue Reading
“Walking is the best possible exercise. Habituate yourself to walk very fast.”
Note: This is the third installment in the series. If you missed part one on Exercise, click here. If you missed part two on Eating, click here.
I have never been a walker. It seemed like it wasn’t really exercise. If I wanted to exercise I would do something that at least got me sweaty. But, as I did my research, the evidence was clear that low level activity was good for weight loss.
Being a teacher, I was able to work in added fitness in spite of my busy schedule. Teachers, are susceptible to multiple time sucks. Students need help before and after class, a fellow teacher wants to talk about a shared lesson, mounds of paperwork, the list is endless. So, for me, I needed a way that I could work more fitness and exercise into what I was already doing. I wrote about this in an earlier post. I know how busy teachers get. And the nature of teaching is exhausting physically, but probably more so mentally. The amount of mental energy teachers invest each day is incredible. By the time the final bell rings, I was so tired, the last thing on my mind was working really hard physically and getting a good workout. I wrote about the fitness and exercise routine I built into my schedule in an earlier post you can read here. But, walking was equally important. I needed to walk more. Here are the steps I took to add more walking into my daily activity. Continue Reading
“Anything is good if it’s made of chocolate.”
(Quick note: This is the second part in a series. If you missed the first part, be sure to check it out here. Also, use the follow button on the right side of this page to make sure you get an email reminder when I post fresh content. Thanks for the support!)
If you are wondering what the most important part of my dramatic weight loss was, this is the post for you. I cannot emphasize enough how key nutrition is to your success. This is the most critical part of the whole change. I fought this truth for a long time. Most of my failed weight loss attempts started as a commitment to really start working out hard. I would go hard for as long as I could ( a few days or a few months, it didn’t matter). The end result was always the same. I quit. Why did I quit? Probably the same reason you quit, I wasn’t seeing the results I had hoped for. Now when I quit, this wasn’t a conscious thought, I just convinced myself I wasn’t, “strong enough”, or didn’t have enough, “willpower”, and I just gave up. Sound familiar? The problem wasn’t my willpower (although that needed strengthening as well). The problem was that I was using an inefficient system. Instead of addressing the biggest part of the problem (my eating habits) 80% responsible for my body composition, I adjusted my fitness (20% responsible for results). So, I would work really hard on the 20% and get 20% results. But, I was putting 100% of my effort in and only getting 20% results. I’m not a math guy, but that seems to be an equation for failure. Here are the three most important steps I took to establish healthy eating habits. Continue Reading
“Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning.”
As a busy teacher, grading papers, lesson planning, and investing in your students, at the end of the day, the last thing you want to do is pay attention to your fitness and go workout. That was my mentality. I would get to the end of a busy day teaching, and feel like I had no energy to workout. And, more than that everything seemed so big. The changes I needed to make were so radical, the amount of energy I would need to improve my fitness level just seemed like more than I had in my busy teacher schedule. But, I did it, and I’m going to show you how you can do it too. Continue Reading
(I am excited to have Matt Espinoza guest posting this week. Matt is one of the brightest up-and-coming trainers in the area. He has some wise words to share about fat loss, that I can personally attest to, as they have helped me break my 3 week weight loss plateau this week! Enjoy!)
“Make the decision, then do something – no matter how small – toward accomplishing what you want.”
Hello, teachers! Thank you Kevin Turner for allowing me to write a guest post on Fit2Teach.wordpress.com. My name is Matt Espinoza, and I am a Strength Coach and Personal Trainer with Dynamic Performance Development (www.dynamicpd.net). I’m going to share some tips on building a working plan designed to lose body fat.
When starting a workout program, the most important thing to consider is your goal. Different goals lead to different program philosophies. Since the most common goal is to lose fat (or more commonly thought of as “losing weight”), I will focus on building an exercise routine that is designed for fat loss. Continue Reading
I am working on establishing a morning routine, getting up early, reading, preparing for the day. So far I’m still in the planning stages. I have been moving as quickly on this as Congress does making any progress on anything. The truth is, I’m not a morning person. Now, since I started my Primal journey, I don’t hate mornings like I used to, but now we’re not more than acquaintances. So, I had heard breakfast is the most important meal of the day. And, contrary to most health information out there, this is actually true. So, the fact that so many people neglect breakfast is bad news. And, when you look at what passes for “breakfast” in this country, Yikes! What is that McDonald’s egg really made of? You know what, I don’t want to know. How about a bagel with cream cheese? Grains. Well you could start your day off with Cocoa Pebbles or the more nutritious Fruity Pebbles (you know because its fruit). I loved those sugary cereals. Continue Reading
“My greatest challenge has been to change the mindset of people. Mindsets play strange tricks on us. We see things the way our minds have instructed our eyes to see.”
I just recently finished the audiobook, Mindset, by Carol Dweck PhD. I thought the book was a little long for the points she was making, but it was packed with good information. The central theme of her book is that people can have one of two mindsets, a fixed mindset or a growth mindset. Each person can have a combination of these two. I have found that I have both depending on what I am thinking about.
A quick word on the difference between the two. The fixed mindset is the belief that certain traits, characteristics, and events are unchangeable. People often have fixed mindsets when they think about their genes and body types. We see these things as a product of our parents, environment, or prior learning and there is very little we can do about it. Intelligence is another area where people tend to see that quality as mostly fixed. The growth mindset is the belief that all things can be changed. People oftentimes see an individual’s self esteem as having the ability to change if we act upon it.