Sacramento Martial Arts and Karate
Our collective work on the book Savor: Mindful Eating, Mindful Life starts today. (It's not too late to start btw, the ebook version is only $1.99) This week, read Chapter One: Ending Your Struggle with Weight. This is a substantial chapter that introduces some of the core concepts that will be expanded upon by Thich Nhat Hanh and Dr. Lilian Cheung as we progress.
No more soda. Start making changes to your diet this week by reducing soda and sugary drinks down to two per week. Better yet even, drop it down to zero. Try replacing with water or another healthy option such as green tea.
Get out and move. 20 minutes a day of mindful movement--this could be walking, running, biking, karate class. 20 minutes a day for 7-days a week is about 2.5 hours. If you are overweight and want to get it off, you are going to need around three times that amount (and it will need be movement heavy) so start looking at ways to fit more mindful movement time into your daily schedule.
Simply Breathe. On page 70, there is an exercise on conscious breathing. Try this everyday during this week. Share with us in a journal entry how it feels to be mindful of your breath.
Healthy Weight and Well-Being Mission Statement. Create your own like the one found on page 36. Now share it with us, some friends, and your family. There is something to be said for group accountability. When we share our goals, it's harder to give up on them. It also gives the support structure around you the chance to help and encourage you.
As always, if you need help, encouragement, or a kick in the rear, I can be reached directly at 916-678-0565.