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I read a meme that said, “Athletes don’t diet and exercise. They train and eat.” It’s a different perspective. Diet and exercise sound like so much work. I’m lazy. Clearly, I am lazy, particularly when it comes to my health. Then I whine and complain when I have trouble doing the things I like to do. A friend of mine who does Personal Training gave us a health and wellness presentation at work. She said, “I don’t train for the next marathon, or for a specific event. I train for everyday life. I want to be able to walk up a flight of stairs without being winded, or go on a hike, or play basketball with my friends."
It’s something I’ve told myself before. I'm doing this so I can enjoy everyday activities. So I can be energetic. Somewhere along the line I forgot that the reason I wanted to be mindful of my health was so I could enjoy living. Not to torture myself into reaching some arbitrary number on a scale, or to fit into a dress. So here is my fitness plan:
My Fitness Plan
1) I don’t have to overhaul my life in one night, one week, or even one month. I have to take it one choice at a time. Sometimes I might choose the cookie. And that’s ok. I just need to be cognizant of picking the almonds or fruit more often than not.
2) Eat foods I like! There are so many good and nutritionally packed foods I enjoy. I just need to remind myself I like them as much, and sometimes more than the nutritionally bankrupt stuff.
3) Instead of saying, “I should eat this,” or “I should do this,” use “I choose to…” or “I choose not to…” Changing my language will help me recognize I am actively making a choice regarding my health, instead of feeling ruled by impulse.
4) Exercise doesn’t have to be work. I need to remember to pick something I enjoy and go do it. As long as it gets my behind off of the couch, I can feel good that I made a different choice. 10% of something is better than 100% of nothing. Take walks. Go ice-skating. Hike the trails. And once I have the gym membership, by all means I’ll use it, but I need to quit using the lack of it as justification to be a couch potato.
5) Log food and activity daily, and don’t stop. I have a much better idea when I’m eating for pleasure instead of nourishment when I do. It is the best way to hold myself accountable.
6) Stay hydrated!
7) Work on finding easy recipes which help the family get on board with the lifestyle shift. I know it’s challenging, but that just means I need to be more creative.
8) Don’t let winter stop me. My goal is to obtain a pair of cross country skis next fall so I can keep up my activity level doing something I used to love.
Diet Calendar Entries for 25 January 2016:
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2087 kcal
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Fat: 88.33g | Prot: 73.11g | Carb: 249.70g.
Breakfast: Nature Made Super B-Complex, Equate Women's One Daily, Kind Healthy Grains Dark Chocolate Chunk, Coffee with Cream and Sugar. Lunch: Tribe Sweet Roasted Red Pepper Hummus, Wilson Produce Sweet Mini Peppers, Campbell's Creamy Gouda Bisque with Chicken. Dinner: Grilled Cheese Sandwich, Campbell's Bean with Bacon Soup. Snacks/Other: Coffee with Cream and Sugar, Banana Chips, Ralphs Whole Raw Almonds. more...
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3151 kcal
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Activities & Exercise:
Dance (fast step, aerobic) - 15 minutes, Stretching (yoga) - 15 minutes, Standing - 30 minutes, Walking (moderate) - 3/mph - 30 minutes, Desk Work - 9 hours, Sleeping - 8 hours, Resting - 1 hour and 45 minutes, Showering - 15 minutes, Watching TV/Computer - 3 hours, Driving - 30 minutes. more...
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