Make the Most of Yourself

“Make the most of yourself, for that is all there is of you.” – Ralph Waldo Emerson

Whether it’s your business, health or life, the ultimate goal is to make the most of yourself. Making the most of yourself begins with good health – body, mind and spirit. For this article, rather than talk about business, leadership and related topics, let’s shift the focus to ways to improve your health so you can be the BEST YOU.

The steps to better physical health are not rocket science. The formula is simple –20140816_111324 healthy diet, eat smaller portions, exercise regularly, sleep 7- 8 hours a night, drink lots of water, and take it easy on the desserts and adult beverages. However, committing to and maintaining a healthy lifestyle are the biggest obstacles for the vast majority of us.

Let me start with a disclaimer: I’m not a personal trainer, fitness guru, dietician or nutritionist. I’m a business and leadership coach who has become more attuned to my health and fitness levels as I’ve grown older (I’ll be 66 years young in October). From my own experience, I want to share some exercise and diet tips, particularly with all the “seniors” out there who want to continue to get better with age.

“If you don’t take care of your body, where will you live?” – Nancy Carson

As we get older, stuff happens. Our metabolism slows, we lose strength and muscle mass, the body starts to breakdown, and it becomes harder to maintain the activity and fitness levels we enjoyed in our 20’s. But that doesn’t mean we should just “veg-out”. Far too many adults (and children) in this country are overweight and out of shape due of poor diet, lack of exercise and lifestyles issues. It’s a $270 billion problem and a growing (no pun intended) human tragedy.

You don’t have to starve yourself or be a gym rat to get healthy, lose weight and stay in shape. All it takes is a little planning and intestinal fortitude on your part. Ready to get going? Here is an easy to follow workout program I designed for myself early this year to give you some ideas to get started and stay active.

WEEKLY WORKOUT PROGRAM …

SUNDAY Rest and renewal day.

MONDAY Optional – Rest day, 45 minute walk or Yoga (1 hour).

TUESDAY Workout Day – 1 Hour at Fitness Center

2-3 Sets, 10-15 reps/each of the following:

  • Biceps Curl
  • Abdominal
  • Shoulder Press
  • Chest Press
  • Triceps Press
  • Assisted Dip/Chin
  • Low Row
  • Pectoral Fly/Rear Deltoid
  • Pull Down
  • StairMaster or Treadmill (15-20 minutes).

WEDNESDAY Optional – Rest day, Mow grass, 45 minute walk or Yoga (1 hour).

THURSDAY Workout Day – 1 Hour at Fitness Center

2-3 Sets, 10-15 reps/each of the following:

  • Biceps Curl
  • Abdominal
  • Shoulder Press
  • Chest Press
  • Triceps Press
  • Assisted Dip/Chin
  • Low Row
  • Pectoral Fly/Rear Deltoid
  • Pull Down
  • StairMaster or Treadmill (15-20 minutes).

FRIDAY Rest day.

SATURDAY Workout Day – 2 Hours.

Walk/Jog to Fitness Center – 4.2 miles round trip.

2-3 Sets, 10-15 reps/each of the following:

  • Biceps Curl
  • Abdominal
  • Shoulder Press
  • Chest Press
  • Triceps Press
  • Assisted Dip/Chin
  • Low Row
  • Pectoral Fly/Rear Deltoid
  • Pull Down

As with other aspects of business and life … success starts with a plan. If you don’t have one, then I would encourage you to develop a weekly exercise plan to fit your lifestyle and fitness goals, and stick with it. Add to and refine it over time to challenge yourself, but do not over-extend. For example, I’ve added rest and optional days to vary my routine, and help avoid burnout or injury.

Now with any exercise program it is important to provide your body with the right fuel. So, I have also included links to diet plans, recipes and resources to help you develop and maintain those healthy eating habits required to support your weekly exercise program. The rules here are pretty straightforward – eat small portions and avoid the carbs, sugars, processed foods, soft drinks and snacks that are bad for us.

DIET PLANS, RECIPES + RESOURCES …

Ketogenic Diet (provided by Daniel Carroll)

Find Recipes:

http://thelowcarbrecipes.wordpress.com

http://fullfatfriendly.wordpress.com

http://nobunplease.com

http://cavemanketo.com

http://www.ibreatheimhungry.com

http://www.reddit.com/r/ketorecipes

Breakfast:

Pork and Two Cheese Frittata

Butter Crunch Cereal

Carrot Cake Protein Pancakes

Spaghetti Squash Pancakes

Mini Western Omelets

Chorizo Breakfast Casserole

Caveman Eggs Benedict

Appetizer/Side/Snack:

Crispy Daikon Fries

5 Layer Keto Dip

Bacon Deviled Eggs

Cheesy Chive Rollups

Fry-day: Coconut Shrimp

Lizzie’s Cheese Dip and Crackers

Rosemary & Sea Salt Flax Crackers

Low Carb Chili Doritos

Zucchini and Goat Cheese Wraps

Soup:

Broccoli and Blue Stilton Soup

Creamy Celeriac Soup

Chicken Chili Soup

Bacon Cheddar Cauliflower Soup

Entrée:

Sirloin Steak with Asparagus

Blue Cheese Steak with Broccoli

Sweet Pork Stir Fry

Beef Stroganoff Oxtail

Lamb Chops with Celeriac Chips

Chicken Korma with Cauliflower Rice

Spaghetti Squash & Italian Meatballs

Crispy Fried Chicken

Reuben Casserole

“Keto” Chili

Miso Glazed Salmon with Tamari Roasted Macadamia Crust and Avocado Slaw

Creamy Chicken with Spaghetti Squash

Dessert:

Chocolate Cheesecake (Baseless)

Chocolate Almond Butter Cups

Coconut Macaroons

Raspberry Swirl Cheesecake

Primal Protein Cookies

Raspberry Cheesecake Protein Ice Cream

Other Resources:

Ketogenic Diet http://www.pinterest.com/TresCoach/ketogenic-diet/

Paleo Diet Resources:

Paleo Diet http://www.pinterest.com/TresCoach/paleo-diet/

Our son, Daniel, is a triathlete and encouraged us to adopt the Ketogenic Diet Plan to improve our eating habits. As you can see, there are lots of great recipes and resources to assist you in designing an overall diet plan to support your health, weight loss and fitness goals. However, please consult with your doctor before charging ahead, to avoid the potential risk of injury or health-related issues.

In closing, I hope the information shared with you is beneficial. Each of us is a work in progress. If you want to make the most of yourself, it’s up to you to bring about the changes required to see the desired results.

Enjoy the journey!

John

Special thanks for your support: Cheri Schooley & Dottie Wood (Yoga/Fitness Instructors); Daniel Carroll (Diet & Nutrition Advisor); Laura & Melanie Carroll (Meal Planners/Encouragers); 24 Hour Fitness – Keller http://www.24hourfitness.com/Website/Club/00653?rt=1 and Anytime Fitness – Keller http://www.anytimefitness.com/gyms/2994/Keller-TX-76244.

 

COPYRIGHT © 2014 John Carroll