How to keep your New Year’s resolutions

Greetings on this rainy Monday as we set forth into the second week of the new year! How are your New Year's resolutions unfolding? What transformative changes have you decided to embark on this year, and have you taken the time to establish clear and specific goals? To assist you in navigating the journey of making those resolutions a permanent part of your life, here are five comprehensive tips.

Embarking on the pursuit of your New Year's resolutions can be an exhilarating yet challenging endeavor. The key to success lies in ensuring that your goals align harmoniously with your unique lifestyle, recognizing that cultivating healthy habits is a gradual process that demands both time and energy.

* Be Exceedingly Specific: Instead of expressing a generalized desire to lose weight, endeavor to pinpoint the exact amount you aspire to shed, all while adhering to the recommended guideline of one to two pounds per week. Similarly, when committing to exercising more, elevate your resolution by pledging to engage in a structured 30-minute exercise routine five days a week. For those in need of assistance in defining specific health goals, consider collaborating with your doctor or healthcare provider for tailored guidance.

* Embrace Realism: The foundation of achievable goals rests upon their realism. If you've been inactive for an extended period, aspiring to undertake the training regimen for a marathon may not be the most realistic goal. Instead, consider setting milestones that gradually elevate your activity levels. Similarly, if your vegetable intake has been sporadic, commence your journey by incorporating one serving of a fruit or vegetable into your daily meals, progressively working your way up to a commendable five servings per day over the course of the year.

* Track and Acknowledge Success: Empower your resolution journey by adopting tools such as wearable fitness trackers to maintain motivation. For those endeavoring to quit smoking, keeping a record of the financial savings accrued from refraining from purchasing cigarettes serves as a tangible testament to your progress.

* Embrace Imperfection: Recognize that the pursuit of perfection is not a prerequisite. If your resolution involves cultivating healthier eating habits, understand that there's no need to eliminate all your favorite foods at once. Instead, implement one or two small changes at a time, and don't shy away from indulging in the occasional treat, as it can surprisingly contribute to your ability to stay on track and achieve your long-term goals.

* Celebrate and Reward Milestones: Break down your overarching goals into smaller, more manageable milestones, and revel in the satisfaction of achieving each one. Whether it's joining an online support group, basking in the warmth of a hug from a loved one, or treating yourself to a well-deserved massage, celebrating these victories contributes to the positive reinforcement needed for sustained progress.

Embarking on a healthy New Year's resolution that places a profound focus on your overall well-being signifies a crucial initial stride towards a more fulfilled and contented version of yourself. By incorporating and adhering to these comprehensive tips, you can lay the groundwork for a journey that ensures not only the attainment of your resolutions but also the cultivation of a healthier and happier lifestyle in the long run.

As always if you are looking to make a lifestyle change contact me today to get started. 

251-949-2220

www.lifewellnessforever.com

cindy@drcindyross.com

December is a great time to start planing New Year's Resolutions

Thanks for allowing me to flood your feed last week with travel videos. We are back from vacation and back to work.

What are your Christmas plans?
How’s your supplementation and diet going? 

December is a great time to start aligning yourself with the new year approaching. Start writing down your New Year’s Resolutions now. What do you want to change in 2024?

New Year's resolutions can vary based on individual goals and priorities, but here are some popular and positive resolutions that many people consider:

1. Get Fit and Healthy:

   • Start a regular exercise routine.

   • Adopt a balanced and nutritious diet.

   • Get regular check-ups and screenings.

   Learn Something New:

   • Take up a new hobby or skill.

   • Enroll in a course or workshop.

   • Read more books or explore new topics.

   Improve Mental Well-being:

   • Practice mindfulness or meditation.

   • Manage stress and prioritize self-care.

   • Seek professional help if needed.

   Financial Goals:

   • Create a budget and stick to it.

   • Save money regularly.

   • Pay off debts or loans.

   Career Advancement:

   • Set career goals and create a plan for advancement.

   • Improve professional skills through training or education.

   • Seek new opportunities for growth.

   Strengthen Relationships:

   • Spend quality time with family and friends.

   • Communicate more effectively.

   • Foster positive and supportive relationships.

   Give Back:

   • Volunteer for a cause you care about.

   • Donate to charity or community organizations.

   • Perform random acts of kindness.

   Organization and Productivity:

   • Declutter and organize living spaces.

   • Develop time management skills.

   • Prioritize tasks and set realistic goals.

   Travel and Adventure:

   • Plan and embark on new travel experiences.

   • Explore local attractions and activities.

   • Step out of your comfort zone.

   Reduce Screen Time:

   • Limit time spent on electronic devices.

   • Foster face-to-face interactions.

   • Engage in activities that don't involve screens.

   Remember, the key to successful resolutions is to set realistic and achievable goals, break them down into smaller steps, and stay committed. It can also be helpful to share your goals with others for accountability and support.

Controlling Insulin Resistance Naturally: Key Strategies

     Insulin resistance occurs when the body's cells become less responsive to insulin, leading to high blood sugar levels. It is a common precursor to type 2 diabetes and can also increase the risk of other health issues like cardiovascular disease. While medical interventions are available, many people prefer to explore natural approaches to control insulin resistance. In this blog post, we will discuss key strategies for managing insulin resistance naturally.

1. Maintain a Healthy Diet:

One of the most effective ways to control insulin resistance naturally is through a well-balanced, nutritious diet. Consider the following dietary tips:

a) Choose Low-Glycemic Foods: Focus on consuming whole foods such as vegetables, fruits, whole grains, and lean proteins. These are low on the glycemic index and will help stabilize blood sugar levels.

b) Increase Fiber Intake: Include plenty of fiber-rich foods in your meals, such as legumes, nuts, seeds, and vegetables. Fiber slows down the absorption of glucose and promotes better blood sugar control.

c) Control Carbohydrate Consumption: While carbohydrates are an essential energy source, opting for complex carbohydrates, such as whole grains, rather than refined carbohydrates, can help regulate insulin levels.

2. Regular Physical Activity:

Engaging in regular exercise is another essential aspect of managing insulin resistance naturally. Physical activity helps improve insulin sensitivity, allowing the body to use insulin more effectively. Consider the following exercise recommendations:

a) Aerobic Exercises: Engage in activities that promote cardiovascular health, such as brisk walking, jogging, cycling, or swimming. Aim for at least 150 minutes of moderate aerobic exercise per week.

b) Strength Training: Incorporate strength training activities like weightlifting or resistance exercises to build lean muscle mass. Muscle tissue plays a vital role in glucose metabolism and can enhance insulin sensitivity.

3. Get Adequate Sleep:

Getting enough quality sleep is crucial for maintaining proper insulin regulation. Chronic sleep deprivation can lead to increased insulin resistance and a higher risk of developing type 2 diabetes. Follow these tips for better sleep:

a) Establish a Routine: Create a consistent sleep schedule that allows for approximately 7-9 hours of uninterrupted sleep each night.

b) Create a Relaxing Environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Limit exposure to electronic devices before bedtime.

c) Practice Relaxation Techniques: Incorporate relaxation techniques such as deep breathing exercises, meditation, or gentle stretching before bed to promote better quality sleep.

4. Manage Stress Levels:

Chronic stress can negatively impact insulin sensitivity and blood sugar control. Implement these stress management techniques:

a) Engage in Stress-Reducing Activities: Find activities you enjoy, such as yoga, mindfulness, or listening to soothing music, to help manage stress levels.

b) Prioritize Self-Care: Practice self-care activities like taking regular breaks, spending time with loved ones, or engaging in hobbies to promote overall well-being and reduce stress.

While these strategies may help control insulin resistance naturally, it's important to consult with a healthcare professional before making any significant changes to your lifestyle. Maintaining a healthy diet, staying physically active, prioritizing sleep, and managing stress levels can go a long way in improving insulin sensitivity and overall health. By adopting these natural approaches, you can take an active role in managing insulin resistance and reduce the risk of developing type 2 diabetes.

and then there was only 3 WEEKS left :)

Hi everyone, Hope your Sunday is fabulous...

It becomes more exciting each and every week. Now only 3 weeks until I step on stage for the OCB Battle on the Beach in Gulf Shores, Alabama.

Someone very close to me asked me this week how I was enjoying the process...

My reply; it's one of the best things I have ever done and I have never felt stronger physically but more importantly mentally!

I realized this week I know the goal of my online platform www.cindylaneross.com
I have battled Rheumatoid Arthritis since the age of 19, heavy workloads consisting of 18 hour days, sickness and death with immediate family members, hormone imbalances, and the list goes on...

I understand what life throws on us and as women sometimes it feels like an uphill battle and I didn't have kids to add on top of everything else.

I want women to understand "Aging is not lost youth, but a new stage of opportunity and strength."

Going through this journey, each day I get stronger and evolve more than the day before.

I want women to know you can be fit, strong, and healthy at any age- and that endurance and strength can even peak later in life. 

I am not saying this is easy...
Waking up daily at 3am just to fit it all in is tough some mornings, the low energy days, and pushing past what you think is your max potential... but when you do, you quickly realize just how strong you are!

This past week was refueling days until Wednesday which consisted of more carbs than my body knew what to do with. Then it was back to KETO with additional cardio.

Jelly on Plain Rice Cakes and 250grams of Egg Whites

You ever have those moments which take you back to your childhood... I don't remember a ton of mine but as soon as I tasted the jelly, I remember my grandmother making me nasty jelly sandwiches.

As owners of Orange Beach Fitness here in Orange Beach, AL
(former owners of Bodies By Cindy) if you live in the area call today to get started with personal training. We would love to help you reach your fitness goals. A little flashback to when we started in 2010. Excited to begin this journey again!

Check-in with my coach... down 2lbs since last Sunday and 13.8% Bodyfat

Stay tuned to www.cindylaneross.com

Lots of changes coming soon! Also, check out www.orangebeachfitness.com.

For those wanting to attend the OCB Battle on the Beach on Oct. 20, 2018, here is the link for tickets!

http://testedshows.com/events/tickets.php?event=MTIx

See by you all next week! 

XOXO,

Cindy Lane Ross

4 WEEKS TO GO until the OCB Battle on the Beach Bodybuilding Competition

Everyone keeps asking me if I am loving the process, am I ready for it to be over, so do I love working out this much...

Thanks, Angel Curves, still loving my waist cincher. Current measurements: 22" waist 

Let me say I absolutely LOVE the process! I needed this discipline in my life and if you knew me when I played professional tennis in my teens it would look a lot like this :)

I will continue this journey and I decided I want this in my life. I have my eyes set on a competition in June of 2019 and I will work to put muscle on so I can move up to Figure division.

I do love working out this much, am I tired... some hours of the day I get pretty sleepy but overall I am the fittest and healthiest I have ever been in my life, so YES... I love working out this much.

So we hit 4 weeks until the competition. Yesterday my posing coach drove from Panama City, Florida to meet with my coach from Mobile and we had a whole morning here working out, eating, and posing at the Orange Beach Recreation Center.

2nd week of Keto this week... was way better than last week and my body responded well with 4.5lb weight loss. I felt depleted by end of the week but today started the refueling process before the final push. Coach Christian says to enjoy it, calorie deficient after Wednesday :) I'm probably one of his only clients who complain about too many carbs :)

Today was Gluten Free Pancakes, Rice, Rice Cakes, Sweet Potatoes... most carbs of my life :)

My transformation on KETO...Have you tried KETO before, it's absolutely amazing how your body responds... 

Something exciting that happened this week, we bought a new boat. Check it out and we launched Island Time Tours & Charters as well. www.islandtimetoursandcharters.com

Being thicker last year was definitely cheaper... went into the Martin Center this week to have my face injected with Botox and fillers.

Today was my refueling day and somewhat of a REST day... I traded barbells for Yoga this morning so I can work on my stretching and loosening up my back for the poses I need to hit on stage.
Enjoyed sitting on the balcony, taking my time to get ready, enjoying the morning with my hubby!

Jason and I drinking coffee on the balcony #sundayfunday

Orange Beach Yoga

We also did date night at my favorite restaurant in Orange Beach, Cobalt's... the sunset was just WOW! #ilivewhereyouvacation

They did a superb job of dry salad and no seasoned fish so I could stay on target with my meal plan, thank guys!

Check-in this morning... 14.8% Body Fat, 126.8lbs 

Hard Work. Discipline. Consistency. = Magic Pill

          

Until next Sunday, you guys have a great week!

xoxo

Cindy Lane Ross

This is the sleepy face of 4am on a Saturday morning :)

www.cindylaneross.com

www.orangebeachfitness.com

Fat to Fit Testimony 3 Month Makeover- Testimony

DREAM BIG

I was scrolling through Insta Gram this morning and saw this picture.. made me laugh and then realize, it doesn't matter how big the dream, the possibilities are endless!

It's never too late to be the person you have dreamed of being.

At 226lbs and just losing my mom, I changed my life. It didn't happen over night, but by making small changes daily within a year I had control of my life again.

Unhealthy eating habits and lack of exercise led to me weighing 226lbs in 2006

Find your passion in life, look hard and long at yourself and think about what truly makes you happy! If you aren't happy with what you are doing or where you are at right now, make a change!

Go out today and be AWESOME!