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Cultivate Twelve Essential Skills: Achieve a Healthier Life, Weight, and Vibrant Friskiness… Step-by-Step!

Skill Power, Not Will Power, Is the Key to Success!

Discover Below Guidance-At-A-Glance!

Have you ever wondered how all of that excess stored energy (fat) ended up stored on your body anyway? Were you just walking down the street and it jumped out and stuck to you? To learn about what happened–the mystery–requires you becoming a detective. As a detective, you will need some tools to figure out clues to your mystery.

The Twelve Essential Skills below will provide answers for you. You use the skills and different tools to discover how you do what you do, right now.  Then you figure out strategies to practice making healthful substitutions–to substitute new choices that will, over time, help you achieve a healthier weight, a healthier relationship with your food and life. You choose which areas you are ready to look at now.

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Success at achieving a healthier weight, transforming addictions, and finding increased well-being, for a lifetime, requires learning a series of new lifestyle skills. These skills allow us to create our lives in a NEW way. Before I started my weight loss journey, I didn’t know any of these skills. Learning these skills opened for me the prison door to my isolation cell of overweight and various addictions. I was no longer a victim of my out-of-control, unhealthy habits. It was so ENJOYABLE to discover the freedom of new options for living.

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My Web site (Balanced Weight Management) is a blueprint for self-change. It’s a toolkit–tools don’t do anything. YOU do as you use the tools to discover how you do what you do. This is self-directed learning. With self-directed learning you can discover the issues or problems that are most relevant to you at the moment. They are based on your own experience. You set your own agenda and your own pace. Have FUN with your exploration!

Why Would Someone Try My Approach?

How To Use This Site: Where To Begin & What To Do

As you explore below, ask yourself, “What are YOUR root causes?” Your patterns?

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I encourage you to explore  the Resource Sections 1 and 2 for an extensive list of resources in each topic area.  There you will find an invaluable collection of weight-loss and addiction-free life wisdom. I Have learned most of what I know from other people. Many of the resources that I and many other people have found to be invaluable are listed there.

Time and time again, I have seen people’s lives blossom after they made the decision to invest the time in themselves to study and practice the twelve skills listed below.  I encourage you to just pick and choose those themes that you would like to explore. Remember, your health is your greatest wealth! Answer the questions, “Oh my, how did I get to where I’m at now? and How can I begin to make enjoyable and lasting changes?”

  1. Taking the First Steps In Your Journey of Change

  2. Cultivating Balance in Your Life

  3. Write Away Weight: Keeping a Food and Lifestyle-Choice Journal

  4. Discover the Power of FUN: Celebrate Enjoyable Ways to be Active for Life!

  5. Cultivating a Sustainable, Healthful Plan of Eating

  6. Planning and Preparing Delicious Recipes, Meals, and Snacks in a Hectic World

  7. Eating With Awareness and Pleasure

  8. Transforming Emotional Eating and Addictions

  9. Self-Nurturing, Self-Esteem, Heal From Depression, and Transform Emotional Wounding From The Past

  10. Seeking Support, Counseling, and Outside Resources

  11. Maintenance: Learn How to Cultivate Life-Long Well-Being.  

  12. Cultivate Daily Quiet and Personal Introspection Time 

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Explore the Dieting VS Non-Dieting Approach: Be Healthy At Any Size!

We try SO many things to achieve weight loss!

DIET = Die + “T” for Torture!

Have you ever been on a diet before? How did they work for you? What problems came up? Did the programs or approaches that you tried promote healthy, long-term changes in your life?

Did they promote respectful, empowering changes that you could follow for a lifetime? Most people don’t find permanent, enjoyable suggestions and strategies that help them make lasting adjustments in their lives.

This website does it differently. If you’re tried of all the OLD approaches, then read on to discover a fresh, FUN, new way!

All of the sections of this Web site apply my focus in Balanced Weight Management, that of cultivating Health-At-Any-Size.

This includes eating well (with pleasure and awareness), living actively (celebrating the joy of movement), and feeling good about yourself and others–really celebrating your life!  Every section discusses an aspect of whole-person health: health of body, mind, and spirit. Frolic around  the Essential Skills!  Discover that as your life comes into greater balance…your weight and health will come into balance.

Before you begin your journey, I encourage you to set your motivation, your intention—your reason for making the effort. Fertilize your new growth with If You Would Grow. Bask in A Daily Reminder and Practice Kind Discipline: Transform The “Good/Bad” Paradigm, and lastly Life-Long Companion.

Encourage yourself with How to Keep Motivated: Remember Each Day Your Motivation! Doing this will help you weather the ups and downs of your life’s journey. Consider also that you want to free your heart, mind, body, and spirit from choices and patterns that don’t work. You want to be a healthy, happy camper! Perhaps explore How Can You Begin to Make Changes? and use the guidelines of the Daily Personal Check-In.

           You Desire to Celebrate Your Life! What Does It Look Like When Things Are Going Well?

                        Dieting                                 versus                               

        Grim (harmful) approach

Motivation:
  • Believing that being thin is good, being overweight is bad.
  • Thinking you must weigh XXX pounds.
  • Hating your body–always at war with yourself.
  • Thinking your life will be better when you just lost weight
  • Losing pounds is the focus
Non-dieting* Gentle (nurturing) approach

Motivation:

  • Seeking to improve health, energy, fitness, and well-being.
  • Appreciating body differences of all people, including you
  • Respecting your body and honoring yourself with your daily choices.
  • Accepting yourself for the wonderful person you already are, right now.
  • Cultivating more nurturing and healthful inner attitudes and behaviors is the focus. This happens from an understanding of how lifestyle, familial, genetic, and cultural factors influence your daily patterns.
Attitude:

  • Seeking a quick fix (impatient)
  • Planning to change behaviors only temporarily.
  • Being rigid and perfectionist–all or nothing–abusive towards ourselves and authoritarian.
  • Not wanting to spend the time to explore the “root causes” that have led to your present lifestyle imbalance.
 Attitude:

  • Progressing one step at a time (patient) while having FUN!
  • Developing new respectful lifestyle habits that can last a lifetime.
  • Remaining flexible and open to new ideas as you celebrate the joy of learning.
  • Be gentle with ourselves as we practice kind-discipline. We see our unborn wholeness and trust for it to emerge.
  • We set the intention to free our hearts and minds from suffering and desire to cultivate choices that bring lasting well-being to us.
Behavior:

  • Relying on “experts” and exterior guidelines.
  • Attempting deprivation and restriction.
  • Judging food, eating, and exercise behavior as good or bad.
  • Allowing a program to control what you eat, how much, and when.
  • Needing to force yourself to exercise and being very obsessive.
Behavior:

  • Trusting yourself to find what works as you tune within your own self, for your own answers.
  • Being moderate and positive.
  • Doing what you want–with personal responsibility for your choices. Learning where your choices lead you.
  • Eating what you want–with awareness and pleasure.
  • Learning to move your body in ways that bring you pleasure.
Results:

  • You may lose weight, but will usually gain it back–plus more.
  • Setbacks will cause guilt, self-blame, and self- hatred.
  • Reinforces binge eating and a preoccupation with food.
  • Lowers your metabolism
  • You’ll feel like a failure when weight is regained.
  • You’ll become even more discouraged that you’ll ever find a solution that is safe and effective.
  • Reinforces an unhealthy relationship with foods and yourself.
  • Diets don’t work for long and they are harmful to us!
Results:

  • Your small steps will lead to successfully becoming more fit, healthy, and frisky from within.
  • Setbacks (which are normal and a part of the process of learning any new skill) will encourage forgiveness and increased self understanding and self-mastery.
  • You’ll feel more in charge, as you become more skilled.
  • You’ll learn more about yourself than you might have ever thought possible and make changes that you really want to make.
  • You have learned to develop a more unconditional and compassionate friendship with yourself!

 

  © 2004, adapted with permission, Kaiser Permanente Northwest Health Education Services, Cultivating Health™ Weight Management Kit

                 

                                                                           Feast on…

                   Visit to Feast on a “Diet of Self-love” and Self-Care

 Check out Linda Bacon, PhD for an exploration of HAES principles:

http://www.lindabacon.org/ and her book : http://www.lindabacon.org/haesbook/

Feast on a diet of self-love

A Diet of Self Love

Stir up and savor nurturing thoughts and actions

Discover How to Develop a Loving Relationship with You

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The Diet VS Non-diet graph above expresses a holistic and respectful focus. This BLOG and Web site (see 12 Essential Skills section and others) make suggestions on how to apply this new paradigm. My intention is promote this new way of cultivating life-long health and well-being.

This BLOG and Web site is VERY ECLECTIC, that is I have included many different approaches from numerous authors. I have NOT found that there is any one approach that will work for everyone. The issues that I have explore have been all of the ones that influence the 20 – 60 people that I have seen every week during the last year and during the last 25 years that I have taught healthier lifestyle programs.

I have found that NO ONE approach, book, resource, or process provides the COMPLETE answer to personal transformation. So, take what you like (what works for you) and leave the rest (what doesn’t work for you).

 I SAY YES TO MY LIFE

Engender a sense of tolerance.

There are many paths to well-being.

Use what works. Release what doesn’t.

These tools and information are supplied as a initial support to promote self-management and self-awareness (guided learning) in certain areas. They are to provide FLEXIBLE–NOT RIGID–STRUCTURE and a “tool kit” of OPTIONS to try out. They are to be experimented with, using the suggestions and ideas FLEXIBLY and respectfully. Take what you like–what is helpful, and leave the rest–what isn’t helpful to you.

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It is also essential to explore Do You Experience Overwhelming Circumstances? section if you find your life at present is touched by many challenging circumstances that make achieving a healthier weight seem impossible. You might feel helpless and hopeless about changing. Is this how you are feeling? I have felt that same way before. Things CAN change for the better.

To achieve a healthier life and be healthier–permanently, (health maintenance), you will need to change the way you live your life. An essential skill and practice is for YOU to become your own personal lifestyle coach. To begin, see How To Use This Site.

This process can be FUN and enjoyable! Self-care should NEVER be torture, or in any way personally disrespectful. You can learn to celebrate a healthful lifestyle! In fact, making FUN your focus will insure that your new patterns naturally become your new way you create your life.

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Frolic around:  CELEBRATE Healthful Eating! Yum! Make It FUN. Make It Colorful!, CELEBRATING The Simple Joys Of Life!, The Power of Fun: Celebrate Enjoyable Ways To Be Active!, Frolic in Nature, An Alphabetical Guide to Zestful Living, and Sprinkle Dollops of Delight and Self-Care Towards Yourself for ideas of how to begin.

My intention is that you DO NO HARM to yourself through your exploring and using any of the materials on my BLOG or Web site. You guide yourself with intention–the vision to be the happiest and healthiest you can be– but NOT torture or any form of self-disrespect!

uncondition love ROSE

Know when to focus out. Stop trying too hard. Make learning all of these new skills more like a enjoying a hobby rather than doing a tedious and difficult job. Practice the Essential Skill #9-self-nurturing and self-esteem when you find your “well of reserve” a little depleted and you feel drooped.

 

Along your journey of change, be gentle with yourself!

Be respectful towards yourself:

Shout

“Don’t shout at the apple and demand that it ripen!

It won’t ripen any faster and all you’ll get is a sore throat!!!”

—Advice given to me by my counselor

The Anatomy of Persistence: How Does Bob Keep Going When Injured?

INJURIES-KEEP GOING

Transforming injuries into new beginnings—or just begin again and again and again….

Because of my early severe obesity, my body’s musculature is prone to aches, pains and malfunctions. About every 3-5 years I have to change my fitness routine. For example:

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· I cherished Jazzercise® (aerobic dancing to music) and did it three times per week for four years. Then all-at-once my feet started hurting me. X-rays revealed that feet have hammertoes and large bone spurs, so I couldn’t do it anymore and I needed to get orthodic shoe inserts.  I got the hammer toes fixed on the left foot.

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· I’ve been hiking and back packing for many years. On a recent hike I experienced severe pain from my foot joints after just 3 miles of walking.  X-rays revealed that my hammertoes have increased (I did need surgery) and I have large bone spurs on the right foot. I asked the doctor for referral to a podiatrist to get exercise suggestions, foot care ideas, and I also needed to get orthopedic shoe inserts for my hiking boots. Oh no….more changes….

YOGA

· I started yoga to increase my flexibility, balance and strength. A friend referred me to a qualified teacher, to whom I have practiced with for twelve years. I love it. I’ve had to stop, at times, due to my knee, feet, and shoulder injuries and pain.

ROTATOR CUFF MUSCLES

·On a hike I slipped down a hill and severely pulled out my shoulder muscles (rota-tor cuff) —ouch! I had to see a physical therapist, who recommended a whole series of exercises to build up my shoulder and upper body muscles. My job doesn’t use my upper-body muscles and so they had deteriorated over time. It took about one and a half years to get better. It was at this time that I joined a gym—something that I never wanted to do before. All of the strength-training machines looked like torture machines from outer space. My injury was the triggering event that got me started and I have kept going for about 9 years—for two to three times a week. I also look forward to taking yoga at the club every Tuesday and Thursday. I feel SO good afterwards.

ARTHRITIC KNEE

· Then my knees started hurting. X-rays revealed I have arthritis. About four years ago I stopped doing knee exercises because of the pain. I discovered all of my muscles seem to easily waste away without constant strength training and maintenance. After one year, my knee-geometry was thrown off due to weak muscles and a severe pain developed. I could barely walk, and no hiking was allowed. I felt very sad and discouraged. Oh, no. Not another change!

A trip to the doctor and physical therapist provided me with strengthening exercises—but how to do them?

To help me make lasting activity changes, I applied the Stages of Change model.

Check out too the CDC Physical Activity is for Everyone: http://www.cdc.gov/nccdphp/dnpa/physical/starting/

How did Bob use the Stages-of-Change process to keep going when injured?

· Contemplation: I thought of all the reasons why I just wanted to give up—throw in the towel. I listened to my sad, angry, fearful and frustrated emotions. I then thought of all the reasons why I would benefit from doing the exercises. I talked myself into beginning and congratulated myself for having the courage to begin!

· Preparation: I visited the health resource center and the Internet and got information on arthritis—on what it is–and how I can manage it. I made copies of the exercises to have around the house. I got my yoga mat and belt and the strap-on leg weights and put them in the living room for easy access. I made a date with myself for exercise and put it on the calendar—the days and times. I called up the instructor and put-on-hold my Friday yoga class—since it was too intense for me right now. All of these steps helped me actually DO the exercises.

·Action: I first tried the exercises with the physical therapist. When I got home I did them the best I could—as the pain would allow. I saw the therapist again and discovered I wasn’t doing them all correctly! So, I modified the routine.  I needed to look at her written instructions and use an exercise log to remind me of what to do and keep record of my progress. I have a number of different exercises to do on different days of the week. As I am doing the exercises, I have to modify all routines depending on the pain that is present.

·Relapse: “I was exercising until…” My relapse started a year ago, due to arthritis knee pain. Previously, I was doing regular leg exercises at the gym. Within one year, my legs got really out of shape. I learned from this that all muscle groups need a regular workout and that one exercise doesn’t substitute for another. Darn! I can see I will also have to watch getting so busy I forget to schedule time for me. I remember: I did it before and I can do it again.

· Maintenance: After 6 weeks of doing the exercises, my knee is starting to get better! I was actually totally pain-free on a longer walk! I remind myself of the value of doing the exercises and of how they directly contribute to my knee health. I know that if I stop doing them that my muscles will again get weak and the same problem will occur. I remind myself of the pros-and-cons of change.  I asked the physical therapist for an exercise prescription for maintenance—because I know that if I don’t use it, I will lose it.

· I also used positive self-talk. I thought about attitude—the attitude of acceptance, patience and appreciation—accepting the weaknesses of my body (and its strengths) and the slow progress I experience. I also practice being my own rooting squad and tell myself, “Good job, Bob! I’m proud of you for your efforts! Keep up the great work!” Also appreciation—I had totally taken for granted the ability to walk and hike—now I don’t. I really treasure my blessings.

Slow and steady wins the race! My boss calls me “Mr. Maintenance.” But really, my strength is persistence. I just begin again and again. I developed the habit of persistence by using the Stages of Change process.

So you can see from my story that long-term fitness requires adjustment for the different ups-and-downs in the different seasons of life. It’s not always easy, but the results of being consistent are worth it. 

UPDATE! Two years ago my massage therapist told me that my muscles were all wasting away (at 60 yrs old). I realized that I needed to change gyms and to do something I had NEVER done before!! I signed up for personal training 2 times per week for 2 years. I learned many new exercises and my strength and muscle tone increased dramatically! I now go to the gym 3 times/week to do strength training and take yoga 1 time/week. I see the personal trainer 1 time per month now. I do walks every day around my neighborhood and go on hikes regularly: http://www.balancedweightmanagement.com/Frolic%20In%20Nature!.htm

STAGES OF CHANGE-2

                                                       The Stages of Change:

                                      No one stage is more important than another—it’s a process.   

Stage of Change

             Ways to Motivate Change

Pre-contemplation—Not even thinking about changing. Increase awareness of the effects of the problem behavior. HOW are your present choices harmful to you or others? Take responsibility.
Contemplation—Beginning to think about risks and benefits of change. Many people experience a “triggering event”: illness, mental or emotional distress. The goal is to decrease uncertainty about wanting to make changes by identifying pros (benefits to you) and cons (hassles) of change. Are the long-term benefitsworth the short-term costs?  These times can be filled with guilt, shame, hopelessness, and desperation. See ideas below on how to sort things out. Get support for yourself.
Preparation—Plan for a change, but you don’t know what to do. You begin to think of ways to change. Evaluate your life, get advice and help. Seek information: perhaps make phone calls, attend meetings or seminars. You’re in the process of gathering tools for yourself. Listen to your “self-talk” about the value to you of making changes. Make an action plan with specific steps.  Set a date. Identify rewards.
Action—Making changes. Committing time and energy to practice new behaviors. Start small. Set specific, achievable, meaningful, short-term goals. Work to solve problems as they arise. Action is PRACTICE. New behaviors will feel uncomfortable to you at first, and you won’t be very skilled at them. You’ll make mistakes. New habits are the most “fragile” to revert back to OLD habits during the first 6 months.
RelapseReturning to former patterns. It will happen. Choose to learn from it. Can last five minutes or five years! RELAPSE IS NOT FAILURE. IT IS LEARNING. It can happen at ANY stage, especially between pre-contemplation and contemplation, and during times of crisis. Be kind with yourself and honest. NOTICE what has happened.  Determine what you can learn from the experience, and plan ahead for the future. Problemsolve: use your knowledge as a tool for your next stage. Keep a journal to notice and unravel patterns. Plan behavior substitutions. Don’t give up. Don’t give up. Just begin again! Seek out helpful resources on this web site.
Maintenance—Continuing new behaviors with increased confidence. Have awareness of what triggers a relapse and make plans to avoid it. Remind yourself of reasons for having changed–never forget WHY you wanted to do something different. See Bob’s story, Emotional Area for examples of reasons. Reevaluate and redefine your tools and your plan. It will get easier to maintain new behaviors over time.  Be patient and persistent.  Change is a process, NOT an event. Practice self and stress-management skills. Notice if you have fallen back into a chronic, unhealthy patterns again and use the self-evaluation tools (use the Daily Personal Check-In section of this Web site). Congratulate yourself for Having the courage to do it!

Celebrate the Simple Joys of Life!

Life Is Full of Wonder!

CELEBRATING BEAR

Ask yourself what really makes you happy:

·        It’s NOT just about losing weight.

·        It’s NOT just about  having material possessions.

·        It’s NOT just about having a career or the perfect job.

·        It’s NOT the many other things that you think will make you happy.

What really makes you happy is focusing on WHAT you do have to enjoy, SIMPLE THINGS, to rejoice in ordinary things. Don’t take things for granted. Just the ordinary things of life add richness and depth to existence.

I started by watering the seeds of happiness in myself.

                                                                     WATER SEEDS OF HAPPINESS1WATER SEEDS OF HAPPINESS STAR 2                                                           

Pictures Below Show the Many Ways I Embrace CELEBRATING the simple JOYS of Living!

MY FAVORITE THINGSMy Favorite Things!

Collage shows my favorite things: flower and vegetable gardens, all of nature, but especially forests and mountains, animals, food, and HUGS!

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Side Walk Chalk FUN!

Boy did Amber and I have a really enjoyable time! Although, I would say that many of my animal drawings looked liked creatures from outer space!

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Tich The Dog Helps Out!

Oh, the joys of art!

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Hiking Drawing at Pamelia Lake

My lovely friend Carol DeGregory painted this picture of me. She also did the other AMAZING drawings on this web site.

Pottery Vause

I Made The Pottery Vause In Class With A Friend!

I also LOVE flowers! I cut flowers from the Pink Dogwood tree and also put in Azeleas from the yard.

Kitchen Flowers

Flowers In The Kitchen!

I celebrate the JOYS of spring in the Northwest.

Dining Room

Oh, More Flowers in the Dining Room!

I like flower arranging.

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Camp Robber Birds While On A Hike

Spending time in nature is SO uplifting.

Favorite Tree

My Favorite Tree at Fernhill Park

Oh, I wait each year for Autumn and the vibrant colors on this tree.

Today on a walk I also passed by many flowering cherry trees in Northeast Portland. They were AMAZING, DELICIOUS, and SPLENDID!!!

Celebrate Play

Living Juicy by Sark

Taking time for PLAY is essential for our emotional well-being. Sark’s LivingJuicy book is a yearly meditation book with hundreds of “juicy morsels.”

It always puts a SMILE on my face.

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Life–Reach Out And HUG IT!!

Here’s me and a friend HUGGING a HUGE tree at the Oregon coast.

The May 12-Permission to Play drawing is from Living Juicy-Daily Morsels For Your Creative Soul, & The Bodacious Book of Succulence by Sark (1994), Celestial Arts, Berkeley, California.  (Please note that I have added high-lighting colors to the above drawing). See Ten Speed Press for many excellent publications: http://www.tenspeedpress.com/catalog/tenspeed/index.php3 For a catalog from SARK, call:  (800) 841-BOOK. These books are SO MUCH FUN and are delightfully colorful! www.planetsark.com

What Does It Look Like When Things Are Going Well?

What Am I Doing?


FROLIC AROUND: The Power of Fun: Celebrate Enjoyable Ways To Be Active!  and
Frolic In Nature! for pictures of some of the AWESOME places in nature that I have visited. Eat your way around CELEBRATE Healthful Eating! Yum! Make It FUN. Make It Colorful! for mouth FUN!

Cultivate an awareness of the sacredness of life!

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In Thich Nhat Hanh’s book Present Moment Wonderful Moment–Mindfulness Verses for Daily Living*, Parallax Press, (1990) he shares:

We take our toes for granted. We worry about so many things, but we seldom think about our toes. If one small toe steps on a thorn, however, our whole body will feel the pain. Holding one toe in our hand, we can feel its peace and joy. It has been a good friend. It is not broken. It does not have cancer. We can thank our toe for its health and well-being.

Our toe and each cell of our body exist interdependently, not separately. If our body exist interdependently, not separately. If our body becomes ill or injured, the cause many be external, such as bacteria from contaminated food, alcohol in another driver’s bloodstream, or a bomb dropped from a plane.

If the sun were to stop shining, life on earth would cease. We must understand that our body also includes all of these things. The sun is our heart outside of our body. Our life and the life of all existence are one continuous life. The peace and joy of our small toe are the peace and joy of our whole body and mind, and the peace and joy of the entire universe. Once we identify with our toe, we can proceed further to identify ourselves with all life. Life comes from the whole universe.

Pay a visit to Parallax Press Resources for Mindful Living: http://www.parallax.org/

*From the introduction: This book contains short verses to help us dwell in mindfulness. We often become so busy that we forget what we are doing or even who we are. We forget to look at the people we love and to appreciate them…we don’t know how to get in touch with what is going on inside and outside of ourselves…To meditate is to be aware of what is going on in our bodies, our feelings, our minds, and in the world. This is a delightful book that promotes a feeling of joy and of the sacredness of life.

A Diet of Self Love

For ideas on Self-Nurturing and Self-Esteem: Learn the skills for emotional nurturing. They’re euphoric and non-caloric! Learning and practicing these skills will help to transform emotional eating. See the links below from the Essential Skills section of this site.

Discover the Power of FUN: Celebrate Enjoyable Ways to be Active for Life!

Get Vertical! Rise up and shine! Discover how to frolic in nature.

HPIM1874.JPG   P1000604   P1000095         P1000061      P1000633    P1000087          P1000583

The reward for consistent physical activity is vibrancy! To keep motivated, a goal is to make the “E” word not only “exercise” but also “enjoyment.” It is essential to focus on your FUN, favorite things—things you really like doing. For me, I like things like gardening, going for walks in my neighborhood with friends, and hiking in nature. That was the key for me: doing those things I already liked to do.

Be flexible and jump into a variety of physical activities. Dance, garden, bike, swim, walk or lift weights–anything you enjoy that fits your lifestyle.

Feel the power. Celebrate the inner strength and sense of well being that come from allowing your body to experience the joy of movement. Living an active lifestyle is a miracle tonic!

Make fitness a priority. Plan family and personal vacations around fitness, or invite a colleague to “do business” over a walk rather than lunch, coffee or drinks. Walk to the bank to use the teller machine. It’s like winning the lottery. You put your card in and money comes out!

Learn how to frolic In Nature! Here are some gorgeous areas you’ll see in the pictures at the top of this post that I have just visited. Today I hiked to 2 gorgeous places in the Columbia Gorge National Scenic Area.

Every time that I hike in nature I am reminded of the payoff–the benefits of keeping fit and healthy. If I still weighed 400 pounds, I never would be able to walk and gawk in these beautiful spots. I hope you enjoy visiting these areas with me. Notice the Benefits of Being Active!

Check out the Frolic in Nature link for pictures of some amazing places in the Pacific Northwest. Frolic In Nature! and The Power Of Fun!

How about for Bob? What Is Bob’s Regular Workout? and Investigate The Anatomy of Persistence–How Does Bob Keep Going When Injured?

If you struggle with some physical limitations and can’t be as active as you want, perhaps check out: Exercising with Health and Physical Challenges and Managing Emotional Pain of Chronic Illness and Trauma

To check out the whole section on my site that explores being more active go to: http://www.balancedweightmanagement.com/Articles.htm#Finding_FUN_ways_to_be_Active_for_Life

If you’re a Facebook user, look up and “like” Fitting in Fitness, at facebook.com/fittinginfitness. This group is powered by the Kaiser Permanente Northwest Health Education Services Department.Healthy Living in the Northwest BLOG: http://healthylivingnw.blogspot.com/2012/03/pause-breathe-and-be-in-moment.htmlA related blog is at http://fittingfitness.blogspot.com/Both are by the Kaiser Permanente Northwest Health Education Services Department.

Now it’s your turn to explore what’s right for you. What do you enjoy? What fits your abilities, finances, and schedule? How can you adapt to life’s changes in ways that enable you to remain consistently active?

Have fun and happy almost summer!

🙂 Bob