What I Cannot Do Well

What I cannot do? Multi-tasking! Been there, done that countless times. I feel I am not able to improve on it as much as I want to. Nevertheless, sometimes I end up multi-tasking without my knowledge. That can be scary at times.

In experiencing my day, I try to choose actions and activities that make my day good overall. There’s always something we all can work on to improve ourselves. For me, honestly, there’s a lot of things I can improve upon. One thing at a time though. I hope to get better at multi-tasking. I’ve never been an efficient multi-tasker. I have tried juggling more than one task. End results are never good. I have left a pan on the stove to put washed laundry in the dryer then also running the laundry room faucet to fill up watering can to water all the indoor plants. So, end result, I smell smoke and realize about the pan on the burning stove so I make a run to the kitchen. I quickly turn the stove off and rush to open the kitchen windows so the smoke doesn’t fill up the house. In that meantime, water is overflowing in the watering can in the laundry room. I have already forgotten about the laundry, the dryer is never turned on. I now smell like smoke so I go upstairs to change. I smell smoke upstairs so I run down to get Lysol spray to kill the smoke smell. Completely have forgotten about the laundry room now. Spray Lysol upstairs in every room. I change and now I feel better. Thank goodness I smelled the smoke before it turned into a fire! I’m so relieved. I tell myself to relax with my phone and play a game on my phone. I say to myself, I deserve to relax now.

I’m start playing a number game and then move to a word game. I hear a continuous faint sound from the water pipes. Oops! I rush down to the laundry room. Oh my goodness! I’ve wasted tons of gallons of water! That watering can has been filling up for sometime now! Oh boy! Glad I realized it and stopped the faucet. Then I noticed the washer and the dryer. Both open. Another oops. I finish transferring wet clothes into the dryer and turn it on. Done at last. No other multi-tasking on hand. Heart rate under control. Good experience. Good because I confirmed that I cannot handle multi-tasking too well. Good also because no costly damage was done. Slightly more water bill for the month and a bit of smoke to clear still.

As a given personality, I choose to not multi-task if I don’t have to. When I do end up multi-tasking like above, I always end up stressed and find myself scrambling to smooth things out which ends up taking up more time. So sticking to my life as it’s meant to be for me. Be nice to myself and keep me safe and keep me away from doing more than one thing at a time. That keeps everyone around me safe also. It’s okay – some of us are made to not multi-task. Appreciating the simplicity within me.

…thank you for visiting Coaching My Life to Healthy…until next time 🙂

Keeping Myself Hydrated…

Hot weather is here and I’m going to have some fun this summer!  Summer is a time for enjoying the outdoors.  Walking, swimming, trails, hiking and just lazing around on my deck sipping something cold are just a few things I’ll be doing this summer.  I got inspired to create a garden in my backyard…so I plan on spending time in the dirt, too 🙂   What will your summer fun be?  It doesn’t matter what your activity will be, make sure to pay attention to your body’s hydration.  I did not know that if I was even slightly dehydrated, my ability to fully enjoy my activity would be affected? Yes, it’s true.  So, this summer, I’m going to remember these words – KEEP MYSELF HYDRATED.

I read bunch of articles and found out bunch of cool information about our bodies and hydration.  I thought to put all that I learned here to share.  I hope it’ll be helpful to you.

First, what is hydration?  It is defined as the process of causing something to absorb water.  As in, “The human body requires adequate hydration to function properly.”  Water is your body’s principal chemical component and makes up about 60% of your body weight, as stated in an article in Mayo Clinic’s Healthy Lifestyle. Your body depends on water to survive.  Every cell, tissue and organ in your body needs water to work properly.

When you keep your body hydrated your body can take better care of you.  I’m definitely planning to keep my body hydrated!  I want my body to feel good and fully enjoy any activity that I choose.  I was so impressed by how water functions in my body.  Just check below:

                      Functions of water in the body

Hydration includes water intake for most people, most of the time.  If your body sweats, you are losing water and electrolytes.   “The proper balance between water and electrolytes in our bodies really determines how most of our systems function, including nerves and muscles,” says Larry Kenney, PhD, a professor of physiology and kinesiology at Penn State in an article by Heather Hatfield.

Second, what are Electrolytes?  Electrolytes are minerals in your blood and other body fluids.  Since water does not contain electrolytes, we must replace them by drinking fluids that contain electrolytes. Common electrolytes include:  Calcium, Chloride, Magnesium, Phosphorus, Potassium and Sodium.  So, remember, if you sweat from activities, give your body some electrolytes.

Does coffee, tea, soda count toward hydration?  I always thought that these drinks just made you run to the bathroom more.  Instead I found that “There is no truth to the idea that coffee makes you dehydrated. That is a pervasive myth,” says Kenney, who is a spokesman for the American College of Sports Medicine (ACSM). “The diuretic effect of the caffeine of soda and coffee is mild compared to the amount of fluid they contain.”

As I continued my research on hydration, I was really surprised to find a fact about drinking eight 8-ounces of water every day.  I found that, “There is no scientific evidence whatsoever for that rule,” says Kenney. “It’s certainly not a harmful rule, but there is no scientific rationale behind it.”  Since it’s not a harmful rule, let’s keep the rule and let’s keep drinking water.  Definitely drink more water if you are an active person, and definitely more in the summer season.

Third, what else can we add in our quest to stay hydrated?  Foods like soup, yogurt, milk, fruit, and salad have lots of water in them.  “You don’t have to drink water per se to get water, you can eat watery foods and that will count,” says Nancy Clark, a registered dietitian and sports nutritionist in Boston.  She gave an example of an orange.  Orange is 90% water!  “So all in all, people get plenty of water through foods and beverages other than water.”

“You should be drinking enough so that you urinate every two to four hours, and that the urine is a light color,” says Clark, author of Nancy Clark’s Sports Nutrition Guidebook. If you urinate and it’s dark yellow, you need to definitely hydrate.

Most obvious sign of dehydration is feeling thirsty.  Other mild to moderate signs include: headaches, cramping, dark urine, and dizziness.  “Headaches and cramping are common signs of dehydration,” says Rick Hall, a registered dietitian in Phoenix. “However, these are late signs. Unfortunately, the body hides mild dehydration very well, and it can take hours before you recognize that you are dehydrated.”

Lastly, it seems pretty simple to keep hydrated – Water, Electrolytes and Foods rich in water are excellent choices.  Continue enjoying your coffee, tea and soda (no sugary soda (topic for another time).   I feel like drinking a hydrating smoothie.  I’m going to make one for myself, right now!  Smoothie – water rich, fruit rich in water and greens containing water!  Are you with me on this?  Okay then, go make one for yourself!

I’ll direct you to my favorite and simple smoothie recipe. It’s on my other blog The Unstoppable Optimist. Enjoy!  Have fun this summer and remember to KEEP YOURSELF HYDRATED!

 

 

…thank you for visiting Coaching My Life To Healthy … until next time 🙂

Choosing healthy for this body

Most of us, at some point think about eating healthy and doing all the healthy things.  For the most part we have good intention, and then as we get busy with family, work and other things in our lives, eating healthy takes a back seat.  Of course, it’s always easy to stop at a restaurant and order food and be served or just go to a fast food joint.  Usually, restaurant foods are high in fat, calories and sodium.  But I’m not here to tell you how bad they are, instead I’m going to share with you one way to start focusing on eating healthy.  One important thing I learned about eating healthy is that it takes less time to fix than when you go to a restaurant, look at the menu, decide what to eat, order food, wait for the food to come, and then finally the food arrives.  During this time, I would have fixed and eaten fresh, tasty, and healthy meal at home and still have time to enjoy a short walk.

I have indulged in more than my share of fast foods and restaurant gourmet foods.  But once I realized what it was doing to my body, I quickly wanted to make the change.  I assure you, eating better is the best thing you can do for your body.  You will feel the positive changes inside your body and see the positive changes outside your body.

This is how my plate looks like. My taste buds rarely crave for salty, sugary or fatty foods. Eating bunch of fresh, whole foods can do this to your taste buds. It’s a good thing 🙂 Photo credit: Choose MyPlate

If you are thinking of starting to eat healthy, use portion size with your food.  One site I felt was helpful was USDA’s Choose My Plate to find the amount that’s right for you.  In addition, check the nutritional facts label on packaged foods for serving size, calories, fat, sugar and sodium content. Limit saturated fats and trans-fats.

This seriously does not look pretty! How can this be good for your body! I make my own healthy version of pizza, burgers and even fried food … lightly dust coating a chicken strip and frying in one tablespoon of pure olive oil. That’s the way to do it. Works for me 🙂 Photo credit – Harvard Health, Harvard Medical School

The truth about fats: the good, the bad, and the in-between…read this helpful article posted in the Harvard Health blog.

According to Choose My Plate, key elements of eating healthy are:

• Variety of vegetables from all of the subgroups – dark green, red and orange, legumes (beans and peas), starchy, and other
• Fruits, especially whole fruits
• Grains, at least half of which are whole grains
• Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
• A variety of protein including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
• Oil

A sample of my healthy meal. 2/3rd cup pasta, 1/3rd sautéed peas with onion and garlic, 3 large shrimp cut up and sautéed, 1 teaspoon extra virgin oil drizzled with pinch of dried oregano. Salt and pepper to taste. Satisfying meal. It’s a huge meal but all good 🙂 Photo credit: Me 🙂

It really is a choice we have to make to eat healthy.  I have noticed that although I mostly eat healthy, once in a while I want something unhealthy like French fries, chicken strips or fried vegetables.  I try to limit myself to those foods to once or twice a month and limit to a small portion size.  Growing up I never knew restaurant or fried foods could be harmful to my health.  Now, I know better.

Start your healthy eating habit today … it’s never too late to start something good for yourself.  Start now!

…thank you for visiting Coaching My Life to Healthy blog…until next time 🙂

Studying for NASM Certification!

As I study for my NASM personal trainer’s certification I welcome any advice, suggestions and pointers on how to accomplish this!   I’m excited and nervous about it.  I’m studying hard but need to study for longer time though.  I’m unable to shift gears to student mode, I keep getting distracted.

I gotta keep going!

First couple of chapters were not too bad.  But it seemed like  chapters 3 and 4 were never-ending!  The chapters were loaded with information.  I really need to speed this up so I have time to review later.

I have read several blogs about what to focus on when studying.  I also printed NASM’s study guide.  This will help me in concentrating on specific areas.  There’s a lot … the book is 900 + pages!  I have to take my exam in August, this year.  I have not registered yet.  Thinking of doing it in June.

As I’m reading I’m making notes.  That takes up a lot of time.  I still need to make flash cards of definitions.  One composition notebook is almost finished making notes.  And, I just started chapter 5 😊.  I realize I need to speed this up but having a tough time.

My blank index cards for flash cards…

I will keep posting my failures and triumphs here.  If anyone is hearing and extending support… I truly appreciate it!  Thank you.

…thank you for visiting Coaching My Life To Healthy…until next time 🙂

A Body Flow Certified Instructor: I’m That Now!

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I can’t tell you how excited I am to get certified to teach Body Flow! You already know I lift weights and ride stationary bike…but doing the Body Flow class touches something deep in the core of my being. So, I want to highlight my journey to getting this certification.  I am not certified in teaching lifting weights and RPM…I just love taking those classes.

After my Initial Training,  I had 60 days to teach and pass in three categories: Choreography, Technique and Coaching.  Also, I had to now learn the entire release, that’s ten tracks. Yikes!  Not a dancer, not a musician,  I constantly felt butterflies dancing in my stomach!

With great nervousness, I started practicing with the Masterclass Video by Les Mills that I had downloaded for Initial Training.  I listened to the music, watched the presenters, and focused on the Choreography Notes.  Overwhelmed, more times than not, I kept practicing.  I kept reminding myself that this certification that I want was not for anyone else but for me.  I wanted to do the program correctly, for me!  That kept my nerves under control.

Not a good Form at all…

I had to  videotape myself teaching this release, and send it to Les Mills for assessment.  My deadline was mid October 2016.  After speaking to a few Body Flow instructors at the gym, I started taping myself teach in their classes.  My Body Flow instructors are amazing people!  With their busy lives, they took me under their wings.  They coached me and encouraged me.  They let me shadow with them, and answered my questions.

A must for me was practice, practice and more practice;  everyday, two, three or four times.  I had sore muscles in my body.  I practiced in my basement, bedroom and even bathroom.  I practiced at the gym, when no group classes were scheduled.  The cleaning person there knew I would be coming to practice, so he cleaned the floors before I got there.  He told me that he wanted me to get a nice clean smelling room.  That was very sweet.  I greet him every time I see him.

Result of my first assessment – SEND NEW VIDEO!  That meant I did not get certified.  Other instructors were encouraging and said that happens.  I knew right away why?   I was moving faster or slower than what the music allowed.  I needed to fine tune my work, and be on the beat of the music!  My assessor sent me a detailed feedback.  I read it a hundred times as I practiced.  I actually felt that this feedback that I received was great.  Had I been certified first time around, I really wouldn’t have known how to fine tune myself.

Form still not quite there…

I sent my second video a month later.  Assessment result – SEND NEW VIDEO.  What?  Even my Body Flow instructors couldn’t believe this.  I had felt pretty good with my taping.  So, what did I miss?  I read my second detailed feedback from my assessor.  I shared that with other instructors.  I had passed two out of three categories –  I made it through Choreography and Technique.  I failed Coaching.  I was very disappointed.  I started to lose the little confidence I had.  I fought with my own thoughts and felt totally discouraged.  I thought I was pursuing something I was not cut out for.  But something inside me poked me to get up and keep reading the feedback and practicing.  So, I kept going.  The feedback was written in an encouraging way and I never felt that the assessor wanted to fail me.  The assessor’s words had this powerful “push”; enough to get me lifted and going!

Coaching starts with Layer 1 Coaching.   As an instructor,  I would need to cover Layer 1 Coaching – “Alignment: Include the Pose Name, Body Part(s) and Direction of the Movement,this tells people what to move and where to move,”  per Les Mills.  Next in Layer 1 is giving Breathing Cues: “Encourage deep nasal breathing, which helps to oxygenate the brain and counteract the effects of stress.”  Lastly, in Layer 1 is giving Options to reduce intensity or advance the pose.  I was good here.

Next is Layer 2 Coaching.  This is where an instructor must Pause and Look at  the class participants.  “See what is really happening on the floor for your class.”  Then correct a pose if that’s what’s needed or cheer if the class is doing great with a pose.  Encourage and support the participants.  Video taping, focusing on passing, being on the stage, and teaching a real class was enough to make me forget coaching altogether!  And, you say Coaching had layers! 🙂  Of course I knew, but in those moments it was miles and miles away from my mind!

Then came Layer 3 Coaching.  My assessor wrote that I did do some Layer 3 Coaching, just not enough.  Layer 3 Coaching – “These cues coach your class, evolving, extending and enhancing the feel and experience of their poses, thus moving your participants closer to perfect technique and experience.”   Those wonderful, seasoned Body Flow instructors who were my biggest support system were shocked that I did not pass 2nd time around.  After seeing my detailed feedback, they said maybe I need my video reviewed again.  They all agreed that Layer 3 Coaching came with time and experience.  The instructors said that was never part of their passing criteria.

The National Lead Assessor (NLA) for Body Flow reviewed my video.  They said that the assessment standards had become stricter in 2016 and it was now more difficult to pass.  This change was done to align with global standards and meet partner demands.  They also wrote, “You (that’s me) sit quite well in the essence of Body Flow and teach with authenticity and ease that will serve you well throughout your teaching journey.”  I loved this part!  This hit me right in my core.  Remember, my core,  I mentioned it earlier.  I got what I needed to push me.  I loved reading NLA’s feedback over and over.  They sent me a beautifully crafted detailed e-mail.  Told me exactly where to go in my videotape and what to do.  They really wanted me to succeed!  I felt that deeply!

Third video, done!  In early December, I videotaped it in one of my instructors morning classes.  Then I videotaped a 2nd one that evening in another one of my instructors classes.  Nervously, but bravely, I did it!  I reviewed the videos at home.  Picked the second one and uploaded it to Les Mills.  Done!  This is it! I took a deep breath in and exhaled a long breath out!

Got the Form, the Choreography and the Coaching! And, the Certificate!

Three days before Christmas 2016, I fell sick.  As I rested I re-read all my feedback sheets from past assessments.  I checked the Les Mills portal everyday to see if the results came, even though Les Mills sent me a message saying that result would come by December 29th.  Still sick in bed the day after Christmas, I picked up my phone to check stuff and decided to open my email.  “CONGRATULATIONS! YOU PASSED YOUR ASSESSMENT VIDEO AND ARE NOW A CERTIFIED BODY FLOW INSTRUCTOR!” I am ready to move forward in this journey!  So happy!

My certificate is official!

P.S. Thanks to my assessor.  You were tough with me, but I needed it!  I clearly understand how I need to script my coaching.  

P.S. Thanks to my wonderful group of Body Flow instructors.  I couldn’t have done this without your strong support, advice and hugs!

If you are wanting to become a Body Flow instructor, I hope my article helped you.  I’ll answer any question(s) you may have.  Feel free to send them my way.

…thanks for visiting Coaching My Life To Healthy…until next time:)

Healthy Living Photo shoot Day #1

A 10-K race has begun, and my husband and daughter make a superb team. They are my champions! ❤

….thank you for visiting Coaching My Life To Healthy…until next time 🙂

 

Smooth Smoothie – Drink It Up for Good Health!

Smoothie ingredients – simple! Simply delicious!

I have come to love drinking smoothies.  Some I make are simple and delicious.  And, this one is one of them.  I usually drink one everyday, as part of my lunch or dinner.  This is also great for pre- and post-workout nutrition.

The photo (left) tells you what I add to the smoothie.  You can come up with your own ingredients.  There’s variety of fruit, greens, and protein powders to choose from.  I bought the Arbonne Essentials Vanilla Protein Shake Mix for my daughter.  But I like it, too.

 

I add frozen fruits to my Ninja tumbler.  Then I add the protein powder, banana, and water.  Lastly, the greens.  I blend it  to where my ingredients are smooth and drinkable.  My daughter likes hers to be thick.  She likes to add toppings like granola or garnish with cut up fresh fruit, and spoon it to eat.  Not me!

Stacking before blending

Recipe:

1/3 Cup – Frozen Strawberries

1/8 Cup – Frozen Blueberries

1/2 Scoop – Protein Powder (10 gram protein)

1/2 – Banana

1 1/4 Cup – Water

2 Cups – Green (Spring Mix or Kale)

All done! Time to enjoy.

Direction:

Stack the items from top to bottom.   You will have to push the green down into the tumbler 🙂  Then screw the blender-lid in place;  turn the tumbler upside down to fit it into the blender base; blend for 20 seconds (twice more if using kale).  If you extra-smooth smoothie,  blend for few more seconds.  Untwist the tumbler from the blender base.  Unscrew the blade-lid from top of the tumbler, and it’s ready to drink.   (Want thinner, add a little more water and blend to mix).

That’s it!  Enjoy!

 

….thank you for visiting Coaching My Life To Healthy…loved having you over…until next time:)

 

Keeping Active … A Must for Me!

I recall every word my neighbor had said to me when my kids were toddlers, “Enjoy your children, they grow up fast.”  Well, now they are teenagers.  I was so busy caring for my two young children that I did not realize how quickly time flew.  Now, I find myself in my mid-age life.  Thankfully, I have realized that being active is a necessity and not an option for me.

Activities boost my daily life.  I’m as busy as I was before, except in a different way.  As a young mom I took my kids to their different activities.  Now, I take me to different activities.  And, I do them regularly.

1. Daily walk:
   

   Sir Thomas on his walk with me

   Sir Thomas, my beagle, and I walk daily for about 2 miles.  He just turned 8, so he and I are close in age.  I being the younger one here 🙂  He is a great walking partner!

2. Workout:  Gym time is three times a week – Spinning, lifting weights and yoga are my favorites.  I have a no excuse policy.  Unless, there’s a valid excuse, I’m working out.  Everyday is different – I have to listen to my body.  There are days, I crush my workouts; and then there are days it crushes me.  But I keep going.
   

   On the trail with friends

3. Trail and hiking:  On weekends my husband and I end up at our usual 4-mile trail; or hook up with another  couple-friend to go hiking.  Being embraced by nature is invigorating.  Nature is soothing and refreshing.  Leaves me completely relaxed.
4. Logging my food:  I never thought I would ever do this.  I use to think logging food is crazy.  But ever since I downloaded My Fitness Pal, I got addicted to it.  I log 99.9% of the time.  A great tool to check macros – Carb, fat and protein intake.
5. Logging my activities: This too is addictive.  I log my gym activities on my Fitbit app.  It then syncs with My Fitness Pal.   I like to know how many calories I burned.  This gives me an idea of how much I can eat 🙂
6. Writing on my blog:  A great activity!  Through my writing I have made wonderful friends who do amazing things on their blogs.  Writing helps my brain be engaged and focused.
7. Cooking: When I was pregnant or let’s say when I was younger, I had no understanding of what was in my food, especially when it came from a restaurant.  I ate so much junk before.  Now I’m in control.  I cook daily for the most part.  Easy, quick and healthy recipes are my best friend.  It’s healthy eating in my house now…a good lifestyle change, for sure.
   
8. Photography:
   

   My photography

   My Dad loved taking pictures.  He use to entertain us, his family, by putting slide shows.  I use to love watching them with him.   Like him, I too, love photography.  It brings me immense pleasure.

9. Self-improvement:  I, simply trash all clutter from my head.  It’s rejuvenating – it enables me to be aware of my present; helps me be grateful, helpful and cheerful.
10. Sleep and rest:  My goal is to get my 8-hours of sleep.  Resting my body is as important as pushing my body to be active.  Sleeping and resting energizes me for my next activity.

I’m thankful for realizing the importance of taking care of myself.  It helps me be fully available for my family.   Time keeps moving forward and so do we…we keep getting older.  When I’m a 70-year-old lady, I would like to keep continuing being active.  Everything I’m doing now is in preparation for that!

…thank you for visiting my blog…until next time 🙂

Caramelizing Onion

Caramelizing onion is easy, but it takes time and lots of stirring :).   When the oil gets hot and the onion starts to cook, I start to stir.  I  stir, every couple of minutes in the start, then more frequently, as the onion starts to turn golden in color.  When it starts to look golden all over, I quickly scoop them out from the hot oil on to a paper towel.  Once cool, I sprinkle them on salads, soups, vegetables, fish and meats.  It tastes heavenly!  Try some by itself (once cool)…the taste is sweet and yummy!

Here’s how I caramelize:

I chop up one large yellow onion (or any size I happen to have), and set it aside.

Chopped onion.

Then, I add 2 cups of canola oil into a deep pot or frying pan.  I add the chopped onion to the oil, which is still at room temperature.  I turn the heat on to medium-low.  The oil heats up in a few minutes, and the process of caramelizing begins!  With this begins my stirring.  At first every couple of minutes.  This cooks the onion evenly.  As the onion starts to turn golden, my stirring starts to be constant.

Next few pictures below show a progression of how my chopped onion gradually caramelizes.

Onion has softened. (Takes about 4-5 minutes of cooking in the oil at medium-low heat).

 

The edge is now slightly caramelizing. (In another 4-5 minutes into cooking).

 

Starting to turn color faster. My stirring from here is constant. I watch carefully – the onion will caramelize pretty quickly.

 

It’s almost caramelized. Constant gentle stir has resulted in a beautiful golden looking onion.

 

The paper towel is soaking a lot of the oil. This will leave the onions nicely dry and crisp.

 

I use whatever I need; and I save leftover caramelized onion in an airtight container. And, I also save the oil that I fried the onion in. This infused oil can be used for future cooking.

I store caramelized onion in an airtight container.  It stores well in the fridge for 3-4 weeks.  I even sprinkle them on my pizza!  Tastes so very good.  Nothing is wasted!  The oil has an amazing aroma.  I let the oil cool down and then I save this oil in a bottle or a container.  Some caramelized onion maybe left in the oil, and that’s okay.  It looks pretty in the oil.  I cook eggs in this oil.  I add it to my cooked rice or pasta.  Endless use!

Hope you’ll enjoy!  Please let me know if you have any questions.

…thanks for visiting Coaching My Life to Healthy…until next time 🙂

 

 

5 Things I do AFTER my workouts

After-Workout-Ritual.  I have one!

It’s as important as the workout itself.  As soon as my workout session is over; I gather my mat, gym bag, water bottle, phone and towel; and head towards the locker room.  This is where I do 3 out of the 5 After-Workout-Ritual:

1. I say hello to my gym friends: I need that connection.  I have developed great friendships.  I admire these gym friends.  They work hard toward their fitness goals.  We exchange notes. We celebrate each others successes.  It’s fantastic.  A motivator for me!
2.  I wash my hands thoroughly:   A must!  I lather my hands by rubbing them together with hand-soap.  I scrub my hands for at least 20 seconds.  I just feel that I need to do this after handling  gym equipment.  Besides, the warm water feels  good on my cold hands :).  I found this to be helpful: http://www.webmd.com/skin-problems-and-treatments/safe-workout-tips
3. Put sunscreen:  Once my hands are clean,  I grab my sunscreen from my gym bag.  A nice dab of it gets smeared and massaged on my face and neck.  Next I put some lip gloss with sunscreen in it.

Done!  Time to head out of the gym!  Once home, I’m on to the last two things in my After-Workout-Ritual list.

Protein powered drink.

4. Whey protein drink is in order:  I mix a scoop in 8 ounces of soy milk.  It’s yummy.  I love the taste!  Once I finish my drink…it’s time to get out of my sweaty gym clothes 🙂

Sir Thomas walking on my shadow 🙂

5. Walking with Sir Thomas:  It’s by far the best activity of the day!  Together we walk and enjoy nature.  He marks many spots on the way :).  He lets himself  roll around in the dry wintry grass.  I get so much happiness watching him being happy like this!

Workout is important to me, equally important is my After-Workout-Ritual!  They set my day in the right the direction –  I’m engaged and energized the rest of the day.  I’m able to meet my daily challenges positively.  Ultimately,  my After-Workout-Ritual is a sweet reward for me; it awaits after every workout session.  And, I simply love it!

What do you do for your After-Workout-Ritual?

…thank you for visiting Coaching My Life to Healthy…