I am not a proponent of taking prescription medications. In fact, my entire career, mission, purpose, journey, etc, is about helping individuals get off their medication by creating health from the inside out through clean nutrition, movement, and through empowering the mind. So why am I asking you to take your MEDS today?
Last week, I was sitting down to create plan to keep me focused and to make sure I get done what needs to be done during my husband's deployment. It's way too easy to get wrapped up in reacting to life, instead of being proactive to life. So, I sat down and created a calendar on a piece of paper for the number of days that he will be deployed for. In each daily box is four letters. M.E.D.S. What it boils down to, are the four things that I need to do daily, so that I don't forget to take care of me, during, not only this deployment, but through this holiday season, and new year.
These are the four things that I need to do daily in order to achieve my best self.
M- Mindfulness Meditation. This can be anything from sitting quietly with a cup of tea and reading some inspiring words, to practicing a Headspace meditation, to writing in my journal. Each day, my goal is to commit to just a few moments of some sort of mindfulness practice. Some days I may sit and meditate for a longer period of time, and some days, I simply sit on the edge of the bed before I lay down and think of one thing that was great about my day. So, whether it took me 30 minutes, or 30 seconds, my goal is some sort of mindfulness or meditation practice each day.
E- EXERCISE! Do I really need an explanation for this? Movement is the key to life. In fact, death is simply a lack of movement (on all fronts from each cell in the body). So, in order to stay alive and FEEL alive, we must MOVE! You don't have to get in an hour long, high intensity strength or cardio workout each day, or run a marathon. But some sort of exercise each day is important. Some days are lower impact, like yoga or long walks, while other days I attend a high energy kickboxing class. Most days, however, I choose to do Trainer In Your Back Pocket workouts, becuase, well, in my opinion, they KICK ASS! (and I can do them at home in 30 minutes or less!)
D- Diet. Did I eat intentionally today? Did I follow my own clean eating food rules? Or, did I give in to the temptation of the pizza or chips? This is the task that for me, is the hardest, but when I know that it's part of my MEDS, I actually make a better effort to complete it. I mean, what is MEDS with out the D? Just a MES! When you eat with intention to fuel your body, you no longer eat to satisy emptiness, boredom, sadness, stress, or fear. (emotions that we ALL go through!) In fact, it makes meal planning so much simpler to cut out the CRAP. (Carbs, Refined Sugars, Anything Artificial or Processed.) My focus is to eat proteins, vegetables, and any other REAL FOOD that grows or has a mother! (Sign up for my newsletter and get a free video series where I tell you my top 2 food rules, plus a free workout and mindfulness challenge!)
S- Social Support. When you're an introvert at heart, like myself, and would rather stay home than go out and socialize, it's easy to fall into the habit of being lonely and not feeling connected to the world. (SOCIAL MEDIA DOES NOT COUNT!) Depression is a dark space that so many of us face. The key is to put yourself out there to keep the darkness at bay. This is especially true for me during deployment periods when I am literally alone for months at a time (except for my favorite dog ever, Timber, who also makes an appearance in all of my Trainer In Your Back Pocket videos). Every day, make an effort to be social in some way. Whether it's a simple phone call to a friend, meeting someone for coffee or tea, interacting with clients and co-workers, or joining a group hike or workout. We are social creatures. Something social is a must in order to completely take all of your MEDS.
Let's be honest, some days I only get the MED in. Some days I only get the MES, or EDS, or any combination of MEDS. But my ultimate goal is to take all of my MEDS, every day. Having these four letters to check off daily in my calendar helps me to stay proactive about my health and life. They are not things that should be done "occasionally." These are 4 things that need to be done DAILY. Otherwise, life somehow has a way of taking over, and the MEDS end up sitting on an empty shelf not being used. Get the benefit of your MEDS by making a daily effort to take them. It does take effort, but the rewards in "feel good power" are amazing, and the routine that you will create for yourself will put you closer to living more inspired! (and who doesn't want that?!)
Need help taking your MEDS? These 4 practices are a critical component of my upcoming 42 Days to Fit & Feeling Good program that begins on January 15, 2017. If you need a kickstart and a little encouragement to help you get on track with a proactive, feel good lifestyle, you don't want to miss out on this course! It's free for all Trainer In Your Back Pocket members, and just a minimal cost for non-members. I hope you can join me! There is an early bird special taking place until Jan 1!
About the author: Abby Malmstrom holds her Masters Degree in Exercise Science with a focus on exercise, nutrition, and eating behavior. She has worked in the fitness and wellness industry for over 15 years as a certified personal trainer, clinical nutrition consultant, running coach, and group exercise instructor. Abby has created the Trainer In Your Back Pocket™ program to help individuals around the globe improve not only their physical fitness, but their mindfulness and eating habits as well. Find out more about Abby's certifications and qualifications at www.liveforitall.com or www.trainerinyourbackpocket.com
Abby Malmstrom M.S. is an exercise physiologist, certified personal trainer, group fitness instructor, wellness coach, and "real food" nutritionist. Her life as an active duty military spouse takes her all over the world, allowing her to influence, teach, and connect with folks in communities she never even dreamed of reaching. Life's an adventure, so stay tuned for the ride! It's time to "Eat Well, Move Well, Think Well, Be Well."