When learning anything new, I like learning about the person who is presenting the information. A look behind the scenes as it were. So here is your glimpse into my life. I am in my forties, a 1970’s baby. I am 5’7 ½. My lowest adult weight was 125 lbs after the birth of my 9lb 5oz son. My heaviest weight was somewhere in the low 200s. I was very active as a kid and young adult. But later in life, I had jobs that I sat at a computer most of the day. That’s when the pounds came on. I have always prefered junk food and snacks over vegetables and quinoa. So the weight caught up with me as I sat more than moved.
Now I have a job that allows NO sitting, I am a server. I climb stairs and a busy shift could be about 19,000 steps. But we are not always that busy. I also have a gym membership to swim, hit weight machines and take classes. However, I still like exercising in a natural way. Walking to the store, swimming in a lake, skiing down a mountain. I wish I had the time to do that, but like most people I don’t have hours to spend on natural exercise.
My work schedule changes every week. I have set up a workout schedule that works for me. That means before I do anything else, I workout. Normally that is even before breakfast because once I get distracted, it’s hard to get back on track.
Here is what habits work for me:
Exercise first thing in the am.
Put my workout clothes out on the bed at night and get into them as soon as I wake up
Always have water handy
Plan meals AND SNACKS
Always carry some snack foods with you. I like almonds and trail mix over a protein or meal replacement bar.
In the summers, I love to start the morning with a shake. (Fresh spinach, greek yogurt, lemon juice, frozen berries, coconut water and apple or pear)
Always end the day with reflection on what I am grateful for
Write what worked for me and what didn’t (new recipe, workout for the day) so I can evaluate and adjust to the weather, seasonal fruits and veggies, events,etc.
Always forgive yourself if you don’t eat perfectly or don’t workout. Start anew immediately! The very next meal. Add some steps in if you can’t exercise.
Lean on your community to support your efforts.
Here is a normal day.
Today’s workout (day off)
What I ate today (day off):
Noon - Whole foods prepared foods: ½ bbq chicken breast, ⅛ cup of mashed potatoes, ¼ cup mac & cheese, 1 cup of steamed broccoli, one dinner roll with butter (the treat!)
4pm - air popped popcorn and cantaloupe with coke zero (with lemon juice)
7pm - 2 cups spaghetti with turkey sausage and ground turkey, 1 cup salad with 1 tbsp newman’s light salad dressings
9pm - 1 each skinny cow
As you can see, a meal is missing. The way my schedule is, for most of the week I go in later in the afternoon or early evening. I eat when I get off work at 1am - 3am at night. Thus it ends up being 3 meals. Again, adjust your eating habits to when you can sit down and enjoy every single bite!
I hope this gives you an idea of what I do to keep my mind and body on track to stay healthy. As you see, I am not perfect. Be well and have a good week!