20 – Ten Baby Steps to Your Best Shape of Your Life
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February 13, 2014 – Episode 20 – In this show, Dr. Dave outlines the ten “baby steps” it will take to get into the best shape of your life. It does not matter where you are right now. Even if you are totally out of shape and are trying to figure out where to begin, this 10 step program will help you! Please tune in and let’s get started!
MORE INFORMATION FROM THE SHOW #20:
Take a listen to the show. Download it and throw it on your iphone or ipod and listen to on the go in your car or while you are going for a run or walk inside or outside. Live Stronger, Healthier, and Happier!
CVS PHARMACY
A big congrats to CVS! They have announced they are going to stop carrying any tobacco products. This is a fantastic move. Tobacco is a poisionous killer! I hope the other major pharmacies follow their lead.
RITU RAO
Ritu is a dentist in Dallas Texas who was on my show in the fall who went from couch potato to marathon. Now, this past weekend she did a 50 mile run! Wow! This is incredible! Congrats Ritu!
SANDY and BARRY
Shout out to Sandy and Barry! They listen to the show together every Sunday morning. They listen to the show while working on house chores or improvements, then they talk about how they are going to incorporate what they learned into their lives. It is so fantastic when couples make their health a priority together!
STEP 1: THIS IS THE DAY YOU ARE STARTING TO CHANGE YOUR LIFE
Decide today that you will create an affirmation to change your life. Start today! You need to change your mindset to change your life! An example of a possible daily affirmation could be like this one from Dr. Dave’s book:
AFFIRMATION: “I have decided I will change my life. In a short time, I will be thinner, stronger, healthier, younger looking, and more attractive. I am ready to start!”
Print this out and put it on your fridge or vision board and read it every day. Here is information about Dr. David Madow’s Book: Impress the World with Your Body in Seven Days on Amazon: http://www.amazon.com/Impress-World-Your-Body-SEVEN-ebook/.
BABY STEP #2: ELIMINATE ALL DESSERTS AND SOFT DRINKS
Do not eat any dessert: cookies, ice cream, cakes, pie. None! They add a lot of sugar to your system which makes you fat.
Get rid of all soft drinks regular or diet! They do not add any nutrition to your body. They are poisonous and slowly killing your body. There is absolutely no redeeming value in any kind of soft drink!
BABY STEP #3 START MOVING
Do not move on to Baby Step #3 until you got Baby Step #1 mindset going and then you have eliminated all desserts and soft drinks in Baby Step #2.
Get out and start moving. Dr. Dave wants you to get outside and start walking. Be sure to check with your physician before starting any fitness related activities. You can start with just 5-15 minutes a day and get around the block. Dr. Dave would really like you to set a goal of 4 miles a day because this is when the changes in your body and life. Also, to start have a goal of walking 16-20 minutes per mile.
Your graduation from Baby Step #3 is doing 4 miles at pace of 16-20 minutes per mile every day.
BABY STEP #4 CUT DOWN ON YOUR EATING PORTIONS
We are eating a lot and food is plentiful in North America. Many of us are way too big and not living healthy lives. We need to cut down on portions. One fast easy way is to completely eliminate the large dinner plates in your house!
At restaurants, when your food is served ask for a to go container right at the beginning of the meal. Immediately scoop out half of your food and put it in that to go container.
BABY STEP #5: STRENGTH BUILDING EXERCISES AT HOME
You don’t need a gym membership. You can do some simple basic exercises at home.
Start with push-ups – this can be the full push ups or modified knee push ups. Here is an article of how to do regular push-ups, modified push-ups, and some other versions if you want to try: http://www.womenshealthmag.com/fitness/how-to-pushup#.
Pull-ups are very important. Get one of those pull-up bars that attach to one of your doors. Dr. Dave has his attached to his closet door. They are super easy to put up and engineered to be super strong and inexpensive $15-$20. Start with palms facing out. If you can’t do one pull up, then start with hanging and increase your hang time.
Squats are incredible exercises. They work your legs, butt, and core. Do 5 at a time to start. See how many sets you can build up to. See if you can do 10 sets a day.
Crunches and abdominal work help you with everything you do and help you with back trouble. Again start with 5 sit ups or crunches at a time. See if you can build up to 10 sets a day.
BABY STEP #6: SHOP SMARTER
It helps shopping at a healthier grocery store like a Whole Foods, Trader Joe’s, or a Wegman’s. This increases your odds of putting healthier food in your cart.
Cut out processed crap you are buying now. Look at the back of the package. If you cannot pronounce those ingredients do not put it in your cart.
Dr. Dave does eat meat, but makes sure that this meat comes from local humane farms.
BABY STEP #7: CUT DOWN ON THE ALCOHOL
Alcohol does not serve any nutritional value or a health drink. Severely cut it down. It should not be a staple in your diet. You do not a drink a day. Many people have a nice glass of wine or two on Friday nights or the weekend. Focus on limiting your weekly intake to 2-3 glasses a week.
BABY STEP #8: ENTER A CHALLENGING EVENT
It could be starting with a 5k walk or if you are in better shape a 5k run. It depends on where your fitness level is. Don’t overdo it, but pick something that is a challenge for you. Stretch yourself to reach a goal and focus on goal that will challenge you. Share with Dr. Dave on twitter what you are doing http://www.twitter.com/davidmadow.
BABY STEP #9: YOGA, STRETCHING, AND MEDITATION
Dr. Dave is a firm believer of yoga, stretching, and meditation. He makes this part of his daily routine. Here is more information on getting started with yoga, breathing, and stretching from a previous show: https://www.davidmadow.com/15-final/. Yoga, stretching, breathing, meditation is just an amazing way to add peace and calm in your life. It does incredible things to your stress levels. Listen to the show to hear more about Dr. Dave’s morning routine.
BABY STEP #10: INCORPORATE CROSS TRAINING IN YOUR LIFE
Now that you have been doing daily walking, try walking with a weighted backpack. Get a good backpack and fill it with 10 or 20pds of sand and go walking. You now have turned this into a weight bearing exercise. You can also add hiking, swimming, skiing, or other fitness activities on top of your walking.
BONUS STEP #11: MAKE SURE YOU LOVE YOUR WORK AND RELATIONSHIPS AND THEY MAKE YOU HAPPY
You cannot live a healthy life if you hate your work and your relationships cause you stress and anxiety. You cannot live a good life hating what you are doing at work and then not wanting to come home either because of those relationships. You have got to make a goal to make a change. You have to be brave and find out how to get to a goal of a new job or career that makes you happy. The same goes for relationships. Find a way to make the relationships in your life better instead of settling for an unhappy personal life and dreading being in that relationship. This is a major step, not a baby step!
BONUS STEP #12: LIVE BELOW YOUR MEANS AND BECOME DEBT FREE
Dr. Dave is completely debt free, including his house! He has lived for years below his means. When you put your head on the pillow at night, and you know you do not owe anybody anything – no student loans, no credit cards, no car loans, no house loan – you will sleep like you never have before. If you don’t owe it to someone else whether it be a person or bank, then there is no anxiety or fear you will lose it with an economic or job change. Listen to more about how to do this from a previous show https://www.davidmadow.com/episode-8/.
TEA OF THE SHOW
Dr. Dave is drinking 100% golden chamomile during today’s show. Dr. Dave sticks to drinking a lot of water, tea, and a little bit of 100% fruit and veggie juices.
CONNECT WITH ME AND SHARE
Did you enjoy today’s show? Do you have any questions for me? Connect with me on Facebook at http://www.facebook.com/davidmadow. Do you have a friend that needs to hear this show and live a better life and slice their age in half? Share this show with them and send them to http://www.sliceyourage.com. *Dr. Dave also has a BRAND NEW Facebook page:http://www.facebook.com/sliceyourage. Check it out!