Raise your hand if you're spending a ton of time dwelling on a breakup and, in the process, neglecting yourself. Chances are many, many hands went up. After a breakup, it's normal to get lost in the hurt, the details, the questions…the wondering 'what if'. Working through all of that is a necessary step towards healing, but equally crucial is caring for yourself. Striking a balance can help pull you back onto your feet, steer you away from a painful past, and point you in the direction of a promising future.
We've all heard that exercise and good nutrition can lift our spirits and self-esteem, and research backs that up. Now that summer is on its way-along with sundresses, fresh fruits and vegetables, and trips to the beach-it's a perfect time to create an action plan for giving your body (and, as a result, your mind) some tender loving care.
Certified personal trainer and nutrition expert Sarah Eley, owner of Real Fitness Coaching [www.realfitnesscoaching.com]-a personal training business in Boulder, CO-has these tips to jump-start and stick to a simple summertime fitness plan:
BB: Feeling depressed tends to zap energy and confidence. What are some great ways to boost energy and build confidence that are easy, fun, and take advantage of nice weather?
SE: Exercise helps boost energy and build confidence in so many ways. Not only does it improve mood and increase energy by pumping endorphins through your body, it also builds confidence because when you incorporate weight-lifting or body weight exercises you're focused on good posture and feeling strong. Getting exercise outside is even better because the sun enhances your vitamin D production.
With summer here, get out there and try these two fun workouts that take less than 30 minutes each-yet are very effective at boosting metabolism and building muscle. Neither of them requires any equipment at all! Just lace up your shoes, put on your watch and head out.
1) Interval Energy Booster: You'll be combining cardio with bodyweight strength moves.
Jog 5 min to warm up
Find a spot to get onto the ground and do 30 seconds of knee or toe push ups
Jog/Run 2 minutes
Find a spot to do 30 seconds of jump squats (squat and jump up)
Jog/Run 2 minutes
Find a spot to do tricep dips for 30 seconds (steps or benches work great)
Jog/Run 2 minutes
Find a spot to do 30 seconds of forward walking lunges
Jog/Run 2 minutes
Finish with a 5 minute cool down walk.
Click here for a short video demonstration of the above exercises.
2) A Better Way to do Cardio: Instead of running on the treadmill inside, head outside and do some intervals. Did you know that intervals help boost metabolism, burning more fat and building cardio stamina better than running at the same pace for a longer time? Start by jogging for 5 minutes at an easy pace, then run/sprint for 1 minute and walk or jog for 2 minutes. Repeat this cycle for a total of 4-5 times, then cool down for 5 minutes with an easy jog or walk.
BB: When we're down, it's hard to stay motivated. What are some tips to keep us focused and accountable when we commit to getting into shape?
SE: Sometimes the hardest part is starting to exercise again. To help encourage you, find a friend and schedule time to exercise together, or join a group class or even a dancing class. Being accountable to someone else is paramount in overcoming the difficulty in getting started. Once you've got a routine going it'll be much easier to maintain. Another way to do it is to create an action goal along with a reward. For example, commit to exercising for at least 30 minutes 2x per week for the next 4 weeks, for a total of 8 workouts. Reward yourself with something like a new pair of earrings, a pedicure or whatever you like. (Best not to use food as a reward). Make a simple chart, track your progress, and when you reach your goal, give yourself the reward! You'd be surprised how simple this tool is, yet it helps all my members stay motivated and on track.
BB: Any suggestions on how to incorporate fresh, seasonal ingredients into our diets for maximum health benefits? Maybe a favorite summer recipe?
SE: Cooling foods are very satisfying to our bodies when the weather is hot. Think salads, fruits, cucumbers, melons, etc. We need foods with more water when it's hot outside. The key is to keep these foods in your fridge, that way if you have a craving you're able to reach for a bowl of refreshing watermelon rather than a candy bar. Surprisingly, fruit can satisfy even strong sugar cravings, yet it's so much healthier for you. I particularly enjoy gazpacho soups during summer. You get tons of vitamin C and lycopene from the tomato's and it's super filling. My favorite is called Madrid Gazpacho-it's fast and easy.
Recipe adapted from 'The pH Miracle', by Robert O. Young and Shelley Redford Young, 2002
Ingredients:
3 large tomatoes
2 peeled cucumbers
1 red bell pepper, seeded
1/2 to 1 small jalapeno pepper
2 C water
3 T extra virgin olive oil
3 T fresh squeezed lemon juice
1 t cumin
2 t Real Salt
Garlic to taste
In a food processor or blender, add all vegetables and blend
Add water, oil, juice and spices, blend again (in batches if necessary)
Serve chilled, garnished with chopped tomatoes, celery, green onions, cucumbers, red peppers and avocados
Be sure to consult your doctor before changing or beginning an exercise program.
BounceBack is changing the way people cope with heartbreak as a result of a breakup or divorce. BounceBack is a place to tell your story, get advice from experts, and share what you've learned with others in similar situations. We're here to remove the negative stigma around being heartbroken - this happens to everyone. And we believe everyone has the potential to bounce back to life and move forward. www.bouncebacktolife.com
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