Ok! So a couple of ponders ago I totally wrote this sentence… “We can’t diet we must eat healthfully all the time.” Hahaha!! I was only a tiny bit inarticulate right there wasn’t I?! I really meant this instead – We can’t “diet” we must be aware of our diet all the time. It is probably totally impossible to actually eat healthfully all the time but we can be aware of what we eat, our fitness level and out activity level all the time. It’s ok to eat cake or steak sometimes just not all the time. It’s cool to lounge around in our jammies on the couch and eat junk food in a weekend splurge but we have to remember that it’s a splurge not our daily life. Sooo…. now that that’s clarified what next in our pursuit of fitness and healthy living??
1. Start thinking of your fitness goals. Now, we all want to have a big difference right away but remember, the best goal is one that we can achieve. Choose 2 or 3 goals. My suggestion is to include something about changing your diet, increasing your movement and possibly something that addresses your need to refresh or rejuvenate. My goals change as I achieve or meet the goal. Remember that you will have plenty of time to meet and reset as you move forward! (Don’t set your goals yet just ponder them!)
2. Next, although we would all like to skip this step, you really should start with your doctor. Schedule a check up and have the doc do some blood tests. Check your cholesterol, Thyroid levels, Vitamin D and all the other standard checks. Your Thyroid levels and Vitamin D levels can impact your energy and overall health and well being. Also, please talk with your doctor about anything that hurts or aches. Before you really change your daily movement habits, you need to make sure that you have no serious surprises or problems in joints or muscles Explain the direction that you are heading with your fitness goals and share any concerns you might have at this point.
3. If you bite it, write it!! Get a cute little notebook that fits in your purse and start writing down every single thing you eat and drink (include water) each day. Also jot down your exercise time in minutes. This will help you get an idea of your progress and habits. Don’t forget to include those sneaky food items like creamer in your coffee! (This is my personal pitfall, I figured out that I consume a full cup of milk in my coffee most days! This is peak of winter but, you see where I’m going with this?) If you have an I-phone or some other type of smart phone, you might want to check out a tracking app that will help you track what you are eating and your exercise. I use the free “Lose it!” app on my I-phone. There is also an app called “My Fitness Pal”. Tracking what you eat will help you out! Remember, this is for you, so write it all down!! This is you holding yourself accountable!
4. Set your goals!! Start small!! Think things like, 5 servings of vegetables each day, smaller servings, less sugar, no pop, 60 ounces of water each day, eight hours of sleep, eat breakfast… well, you see where I am going! Choose something doable for you. That’s the diet goal, for fitness look at what you do now and where you could increase your time. If you walk leisurely with your dog each day, plan to walk twice the distance three times a week. Think about checking out your local community center for inexpensive group fitness classes. If you are a walker, think about adding active stretching three times a week. Try dancing to your favorite music for 20 minutes continuously three times a week. You are catching onto the three times a week theme, right?! If you have a pretty high fitness level, consider stepping it up even more. Begin working short jogging intervals into your walks. Double your cardio. For rejuvenation ideas, you will have to think about what does it for you!! A warm bath, setting aside time with a good book. Finding more “me” time! For some support and ideas you might check out Spark People.
Remember, this is not necessarily about weight loss. This is about feeling better and living more healthfully! Weight loss may be a side effect but ultimately we are working to change our life styles, our thinking our world view. Always learning, always growing!! That’s us!!
~ Denise
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