69 – The First Step Is The Most Important!
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A listener asks Dr. Dave what his first step should be after not having treated his body with respect for over fifty years. He had a lot of guesses but none of them were right. In this episode, Dr. Dave and Yoko reveal not only the first step, but nine more!
Facebook Question from fan David Levine – I am beginning to roll back almost 50 years of bad eating, alcohol, caffeine, and almost no aerobic exercise. I am type 2 diabetic but not overweight. What should be my first step to getting healthy? I believe it should be easy, impactful, and something that I will be able to see results from quickly.
10 Baby Steps to To Get Back In Shape
Step #1: Decide that you are ready to make a change – You must decide that you are ready to change and commit to that change. Write your commitments down. Dr. Dave suggests creating a vision board. Post photos and other information about your goals in a conspicuous place. It works! If you visualize yourself a certain way, see it every single day, it’s going to work. What do you want your weight to be? What type of return do you want on your investments?
Step #2: Eliminate all desserts & soft drinks – You can do it! It’s a baby step but if you eliminate all desserts and soft drinks you will see some changes take place. Caffeine is not good for your body. Eliminate all food and beverages
Step #3: Move Your Body – You don’t have to run a marathon or triathalon but exercise such as walking is great to begin on your journey towards health. Start out small and work your way up to, what we call The Magic 4. If you can walk 4 miles per day, you will begin to see tremendous changes. It is a miracle what happens to your body when you walk on a regular basis.
Step #4: Cut Down on Portions – Don’t fill up large plates or go back for seconds. Use a smaller size plate for meals whenever possible. Dr. Dave & Yoko have found that since beginning a plant based non-processed diet, they are able to eat larger portions of food while easily maintaining their weight. A definite plus to being vegan! When you go plant based you will begin looking better and feeling better.
Step #5: Strength Building – Gym memberships aren’t necessary. There are tons of strength training exercises that can be done at home. Exercises like sit up, crunches, curls, squats, lunges, and pull-ups are extremely effective. Pull-ups are an excellent exercise – they work out your back, arms, and core. Another very effective exercise is a plank. Lay on the floor in a push-up position and hold the position for at least a minute and work your way up.
Step #6: Shop Smarter – Most of the products in a typical grocery store is junk food. Locate a natural foods store in your area. There are several chains and even some great local Mom & Pop stores. Do your best to cut out all processed food, even oils which are full of hidden calories and fat and do not offer much nutrition. You will also find that another positive side effect of this diet is that you will have a boost to your immune system which helps to prevent illness. Dr. Dave & Yoko also love to “juice” each morning. Purchase organic fruits and vegetables such as collard greens, celery, carrots, spinach, char, ginger, apples, and blueberries and blend for a vitamin packed snack.
Step #7: Cut Down On Alcohol – Less is more. Alcohol is full of empty calories. Drink alcohol at little as possible but cutting it out completely will make a huge difference especially if your goal is to lose weight.
Step #8: Enter A Challenging Event – Entering an event almost forces to train for the event and complete it. It doesn’t have to be a long event but should be something that will be a challenge for you.
Step #9: Yoga, Stretching, & Meditation – It’s a game changer! If you can’t devote 20 minutes or more to this, try a few 5 minute sessions a day. Meditation is wonderful exercise for your brain. Be mindful of your surroundings and your body. When you do this you are better able to take care of yourself.
To learn more about the yoga and meditation, please check out a few of our previous episodes!
Introduction to Yoga, Breathing, & Stretching
How Meditation Can Change Your Life
Step #10: Incorporate Cross Training in Your Routine – Load up a back-pack with weight and use it when hiking or walking up and down stairs. You may also try kayaking, bicycling, running. When you keep yourself engaged and excited about working out.
These steps may take a while to complete. Don’t try to complete everything on this list on Day 1. Take your time and move through them at a pace in which you are comfortable.
We invite ALL of our listeners to join us in San Francisco, CA on Sunday, May 17, 201 to5 for the Bay to Breakers 12K race. Hang with us! Interested? Send us an email at firstname.lastname@example.org.
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