Tag: planning

7 Ways To Know If Your Nutrition Plan Is Working

vasforgymsWah Lum

Sometimes, it can be tough to tell if you’re making progress on your journey to become the fittest, strongest, healthiest version of yourself.

Because many of the common ways to measure progress — body composition, blood work, and the scale — are prone to false negatives.

They can make it seem as if nothing’s happening when, in fact, you’re making great progress.

That’s why it’s important to use other progress indicators as well. So, before you give up on a nutrition plan, consider whether…

You feel satisfied after meals.

That might be because you’re eating slowly, choosing fresh foods, and leaving less room in your diet for processed foods reviving the appetite and never seeming to fill you up.

You have more energy. 

One day, you wake up one minute before your alarm. Your eyes are open. Do you even feel… kind of… happy?

You’re sleeping better.

All of a sudden, you seem to wind down an hour before bedtime without a problem. You follow your sleep ritual and conk out easier than ever. 

You feel great.

And you’re making friends with your body shape and size.

You’re in a better mood.

More confident, like change is possible.

You’re stronger and have more endurance.

Maybe you start to notice your muscles aren’t as sore, you can do more work overall, and you’re fresher and recover better.

It feels more like a lifestyle.

You’re just… living. You’re in a nice, natural normal-day rhythm that doesn’t feel like being “on” or “off” anything.

Each of these progress indicators can show you real, meaningful change.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Juggling

Sifu Mimi ChanCulture, Kung Fu, Sifu Mimi's Blog, Tai Chi

Nope. I can’t juggle. I actually can barely catch a ball. However, I do juggle tasks and priorities all the time. Same goes for my personal training, unfortunately sometimes it has to take second or even third place in line of what needs to get done.

When the Sifu Test was approaching, I was in kung fu mode 24/7.  I even visualized my forms before sleeping!  Not that I don’t practice my kung fu consistently, but as I have mentioned in previous posts, my year is scheduled out according to my work schedule, and I go from there. This weekend, O is at a 4 day fitness summit learning a bunch of fun fitness things. So for these few days, the priority is taking care of his fitness clients and coaching his classes.  At the same time, I also have to make sure that the kung fu and tai chi classes are covered, as we also have most of our instructors out of town on vacation. This is actually pretty easy, because it was scheduled a while ago.  The tough part is when a wrench is thrown in my perfectly planned schedule.  This is what often happens with my personal training and wellness habits.  I admit there are times when I have run myself so ragged, it was a detriment to my health! I do not recommend this.  When someone tells me they have kids or too much work that prevents them from eating right or working out, I always ask: What is it they always say on the plane? (What? No one listens to the safety talk right?) Well I do, and they say: Put your oxygen mask on before assisting others! This is so true. How can I expect to help my family, cook for O, teach my students, and get work done if I am not taking care of myself?  I am basically writing this out to remind myself that it is important to eat, sleep, work out, relax, and enjoy life. So how do I do it?  Juggling!  I basically make sure that the priorities are always being rotated. (It’s the only juggling I think I’ll ever be able to do)

In tai chi we teach the philosophy of the yin and yang, the balance to life. single whipI try to follow this principle with every little thing. If I am on the computer too much, I set a timer to walk away and get off the screen. If I am eating too many delicious foods, I make sure that I am working it off at kung fu, walking extra on vacation, or making better choices the next day.  If I am feeling guilty from eating delicious foods, I remind myself that it is ok, and reiterate to myself that I can enjoy it… and feel good about it. I am sure you will notice by now that I talk about food and eating a lot.  Good food brings me joy!   So think about what brings you joy, accept it, be thankful for it, and then keep on juggling.

Making a list, and checking it twice.

Sifu Mimi ChanCulture, Sifu Mimi's Blog

I can’t believe my Brazil trip is already around the corner.  This is the longest trip I have taken at 27 days in total! 24 of those days will be spent on the cruise ship.  Some people think we are crazy for taking such a long cruise, but as I have mentioned before, I love being at sea.  Besides, we will be on land every couple of days as we sail from Rio de Janeiro to Florida.  Our itinerary includes many cities in Brazil, including sailing the Amazon River.  So how do I prepare for such a trip?  By making a list of course.  I may have mentioned once or several times that I like organization and planning.  I make lists for everything.  However, I don’t just make lists, I make templates.  O always tells me that I could teach an organizational course on efficiency.  I don’t know if I’m that efficient, but I thought I would take this opportunity to share a little about my process. (some may call it obsessive, but I think it’s completely normal)  Since I’m going to Brazil, I thought I would share my trip planning process for this trip.

  1. I open my the app on my iPhone that contains lists.
  2. I look at my lists and there has already been one created!

Yes, my lists magically appear because of the fairy dust that I sprinkle on my phone every night before going to sleep.  Ok, not really.  Anytime I go on a trip, I make a ‘list’.  If the trip is something that can be duplicated, I make it a  template and I reuse the list.  I started this process back before I had a computer.  I started this on notepads, then when technology was at my disposal, I used Excel.  Now, I have moved on to the iPhone App Packing Pro

Each time I go on a trip, if I forget something I make sure to add it to my template.  My travel templates include trips for weekends, 1 or 2 week cruises, or work trips.  Making the list for this trip is the first time in a while I have had to create a new list.  However, I still did not need to start from scratch.  I simply used the longest template I had and then added to it any ‘extras’ I needed.  For this trip I have made sure to include extra mosquito protection!  If you’ve been reading my blogs, you know my relationship with nature, and I am literally going to be in the jungle!  Not to worry, I have this to protect me. (left)

This process saves time, and ensures that I have everything I need for my trip.  I’m sure many of you are already expert list makers, and are even more advanced packing pros.  However, I use this same ‘system’ for everything.  Shopping, Wah Lum events or tournaments, kung fu meetings and schedules, etc. I create a master template and then when needed, I update the template.

Crab Cakes
My famous Crab Cakes

For groceries, I have recipe lists that upload into the shopping list, so I don’t forget any ingredients.  And yes, I often meal plan too, so I have all the food I need for the week.  (hey, don’t judge.  I get home after 9pm and still cook O a home cooked meal every day!)

I have to dedicate a little extra time in the beginning, but it saves me a lot of time in the long run!  I’d love to hear how you plan and prep, so always feel free to leave a comment or suggestions below.

Note: I’ve included links to some of the apps I use.  Hope they help!