It’s a new year and like with most years, many folks are gearing up to make working out and eating healthier a priority. But come February or March, 80% of gym goers who resolved to start the new year off working out stop going to the gym. 

Why? Let’s start with the mind. One may THINK they have their mind made up to have a physically active lifestyle by simply stating, “I’m going to make this the year that I lose weight” or “I’m going to start training for that marathon” or “I’m going to __________(fill in the blank). 

Thinking that one is ready to make changes may be due to guilt from indulging in holiday treats and feasts. There is nothing wrong with being motivated to take action after feeling guilty. It’s good to keep in mind that it is going to take more than a little guilty motivation to remain consistent.

The reality is, it takes preparation. Preparation to be consistent. Consistency to form healthy habits. Habits that lead to real results because they become a part of your daily, weekly, or monthly routines. 

Will it always be easy? No. 

Will you want to give up before you really get deep into whatever it is you are aiming for? Likely. 

But with the right mindset, you can overcome whatever it is when it gets tough on your body. 

Mindfulness

In order to overcome the barriers, let’s start with mindfulness. Mindfulness is paying attention to the present moment with openness, curiosity, and without judgment.

We often go throughout our day and life doing the opposite of being mindful-operating on autopilot. 

Mindfulness brings us into the awareness of our present situation. Mindfulness can come with the practice of meditation, or simply taking moments out of the day to focus on your breathing. 

When mindfulness is put into practice, the preparation has started. 

Preparation

Well, we often find ourselves able to physically do something but then one day, we wake up and don’t feel like doing it. This is a great time to check in with yourself and see why you are not feeling it that particular day. 

There should be a plan in place when those days come, to keep you going. What are you going to tell yourself? Are you going to still commit to being physically active even when you don’t feel like it? Are you going to modify your activity? 

Mentally having a plan in place can help you combat those days of not being motivated. This can look like having a daily affirmation, meditating, and being conscious of what your body is telling you. This all simply means being present. 

Take caution in just jumping into something without being in tune with what is going on with your mind and body. There is a true connection with the mind and body that play a role in how well we respond to our environments. 

Start with the mind and the body will follow. 

In addition to being mentally prepared, make sure you are physically ready and that you have the right sports bra. Check out Are You Ready?

Consistency

If you have prepared yourself well, you will find that remaining consistent is not as challenging as it may have initially seemed. 

Even on those days when you do not feel like getting out of bed, going to the gym or doing your home workout, once you have built up a routine by remaining consistent, you will find that you will still put forth the effort to put one foot in front of the other.

The main thing to remember when it comes to consistency is to do something, even if it’s a modified workout. 

Let’s take it back to being prepared. If you have already planned out what you are going to do on those days when you do not feel like working out, you are setting yourself up to be consistent no matter what. 

For example, if you normally get up early in the morning to do your cardio workout but wake up one day and are not feeling it, remember that on those days, you would choose to do pilates instead. You are still moving your body and you are remaining consistent. 

Do not be hard on yourself. Take time to check in with yourself so that you do not exhaust yourself or completely give in to NOT doing anything. 

Consistency is what leads us to health habits.

Healthy Habits

Now that the mind is right with some planning, and consistency is in place because of the planning, healthy habits are within reach! 

Doing something without thinking about it is called a habit (autopilot!). Doing something that is good for you is called a healthy habit. 

Everyday we wake up and do our morning routine without thinking about it, which is a habit. 

In the beginning of forming new habits, there will need to be some thought that goes into it. Perhaps everyday for a few months. Some habit building may take more than a few months, others may take less. The important thing to remember is that it takes time to build habits. 

It takes starting something in order for those habits to form. Deciding that you want to do something is the first step! Which starts where? In your mind.  

The Mind +Body Connection

The mind is very powerful. Everything we do begins with our mind. We can convince ourselves one way or another how important something is. We can also change years of thinking a certain way by being conscious of our thoughts. 

Taking time to embrace one’s thoughts is a skill that can be learned. Having the right mindset is everything to conquering your goals and is a great foundation for life. 

Now go out there and make some healthy habits! But before you do, find out what your workout personality is. 

#livebounceless

Disclaimer. The statements expressed are that of Bounceless®. Bounceless® is not providing medical advice. Please seek a professional for advice if you are in need of medical care.

While October is ending, our commitment to breast cancer awareness continues. Education is still needed. Having a month dedicated to awareness is great. Taking action is even better. 

With the increase of women under the age of 40 being diagnosed with breast cancer, it is imperative that we take charge of our health by being the first to know what is going on with our own bodies. 

It’s okay to feel yourself. Seriously. Self-breast exams are essential to your health. No one knows your body like you. 

Regardless of what the current recommendation is for self-exams (there is controversy), you should be familiar with your body and the changes it may be going through.                                                                              

Knowing your family’s history along with knowing your current health status are the first steps in being an advocate for your health. 

Here are some activities to keep in mind throughout the year.

#FeelItOnTheFirst 

Every first of the month, feel your breast. Make this a monthly routine so that you can be the first to know what may be going on within your body. 

Check for these signs of cancer when you #feelitonthefirst:

• New lump in the breast or underarm (armpit).
• Thickening or swelling of part of the breast.
• Irritation or dimpling of breast skin.
• Redness or flaky skin in the nipple area or the breast.
• Pulling in of the nipple or pain in the nipple area.
• Nipple discharge other than breast milk, including blood.
• Any change in the size or the shape of the breast.
• Pain in any area of the breast.

If you notice something abnormal, call your doctor. Waiting for an annual checkup may be too late. 

Incorporate healthy habits into your lifestyle. 

A healthy diet and daily exercise can reduce the risk of cancer and other diseases. Making small changes one day at a time can be life changing. 

• Increase your intake of fruits and vegetables. Frozen fruit is a great alternative if fresh fruit is not available. 
• Replace unhealthy snacks-such as high sodium chips-with low sodium chips or trail mix.
• Reduce alcohol consumption. 
• Slowly ease into a workout routine. Walking is still a great way to exercise without exerting a lot of energy. Being inactive brings on health issues. 
• Avoid tobacco. 

Schedule your mammogram 

Mammograms are uncomfortable. If you have felt it on the first and called your doctor, having a mammogram will be the next step in determining the status of your breast health. Keep in mind: While mammograms are widely used for screening for breast cancer, breast cancer can still go undetected. 

Asking for an ultrasound, particularly when you have dense breasts, is an additional screening tool. Be prepared for initial objections to ultrasounds unless you are experiencing pain, redness, or discharge of the breasts. If you feel you need an ultrasound, keep pressing your health care provider. 

Educate yourself.

Education is key to knowing what to look for concerning your breast health and who to reach out to. Take caution when navigating the internet as there is a ton of information, some of which can be misleading. 

While Bounceless® does not endorse any particular organization, here is an educational guide as a starting point. 

You are the driver of your health.

While this information may reduce the risk of breast cancer, it is important to remember that if you or a loved one is diagnosed, early detection saves lives. With the current advancements in our medical care, women are thriving past their diagnosis. 

Please do not let October be the only month that you take notice of your breast health. 

You matter. And so do your breasts.

#livebounceless