So I survived the first month!! I blogged every day! I tried to make healthier choices almost every day! True - sometimes I slipped on food and missed a workout or two. But I am very happy about my results, and thrilled to have come this far without giving up! So in honor of the occasion I though I'd do a one-month recap of what it is like getting started and some of the things that I learned along the way that may help you to have realistic expectations of what you will face if you are just starting out. After all, the hardest part about starting to change your life is actually just getting started!
Here are my top 7 recommendations:
1. Expect to struggle and be sore- at least at first.
2. Make a plan. Give yourself long-term goals and short term goals.
3. Set yourself up for success. Set your clothes and food out the night before. Make larger batches of food in advance. Freeze some. Then you have easy, grab & go food items, so you won't be tempted by bad things that are quick & easy.
4. Always reward your workouts by STRETCHING!!
5. Move on! If you mess up, and you will, get over it!
6. Change your mindset! If what you want is to be healthy, it's easier to say no to things that aren't gonna get you to your goal.
7. Eat! In order to be healthy and maintain a healthy weight you have to eat. Starving yourself will not work!
If you just don't know where to start with food, here's an extra
Drink water! If you think you are hungry, drink an 8-16 oz glass of water, wait 10 minutes and then, if you are still hungry, plan, make, then eat a meal or snack. A LOT of the time, when you think you are hungry, you are really dehydrated, and need to drink water. If you do this trick, then you will stay better hydrated, and probably eat less. PLUS, water does nothing but good for your body and is essential to every system in your body!
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| Warning: you WILL be tired and sore! Don't quit! |
8. Shop the outer perimeter of the grocery store. The less processed, tampered with, and pre-broken down the better!
There you go, that's the basics.. But in case that isn't enough, just wait, there's more!
The Hazards of Working Out
You WILL be sore and tired. Don't let this deter you from doing your next workout. When you are just getting started, and are feeling this way, you WILL want to quit. Don't.
To Aid Recovery
Drink LOTS of water... then drink some more. Soreness happens due to muscles working, being strained, breaking down, releasing muscle fragments and stored toxins into the bloodstream. Drinking water helps you body to flush those things out of the body, and if you don't drink water, they seep back into the muscles, and you get sore!
Get enough sleep! Sleep is when your body heals itself from damage and wear & tear that happens to it during the day. It is also time for your mind to take a break. It is SUPER important to get at least 7 hours of sleep, so that your body gets a chance to recharge, so you will be refreshed when you wake up!
Eat protein! Refuel your body with Protein and nutrient rich foods. Soreness is also because when you challenge your muscles beyond what they can do, microtearing occus, and eating protein right after your workout and throughout the day helps your body rebuild the muscles. You will be sore! You just will. Don't let that stop you.
Hazzards of Eating Right
Change your mindset. This is the number one trick to success! You will always want what you tell yourself you can't have. And before you know it, you've slipped, even binged, which makes you feel like a horrible failure, and you will beat yourself up mercilessly, and probably want to quit. **BUT, when you have a clear vision for yourself, and what you want for your life is to be healthy (rather than thin) , then it makes it easier to say "that food choice isn't in line with my goal (of health)", then it makes it easier to make a different choice, and feel good about it! **
There you go, that's the basics.. But in case that isn't enough, just wait, there's more!
The Hazards of Working Out
You WILL be sore and tired. Don't let this deter you from doing your next workout. When you are just getting started, and are feeling this way, you WILL want to quit. Don't.
To Aid Recovery
Drink LOTS of water... then drink some more. Soreness happens due to muscles working, being strained, breaking down, releasing muscle fragments and stored toxins into the bloodstream. Drinking water helps you body to flush those things out of the body, and if you don't drink water, they seep back into the muscles, and you get sore!
Get enough sleep! Sleep is when your body heals itself from damage and wear & tear that happens to it during the day. It is also time for your mind to take a break. It is SUPER important to get at least 7 hours of sleep, so that your body gets a chance to recharge, so you will be refreshed when you wake up!
Eat protein! Refuel your body with Protein and nutrient rich foods. Soreness is also because when you challenge your muscles beyond what they can do, microtearing occus, and eating protein right after your workout and throughout the day helps your body rebuild the muscles. You will be sore! You just will. Don't let that stop you.
Hazzards of Eating Right
Change your mindset. This is the number one trick to success! You will always want what you tell yourself you can't have. And before you know it, you've slipped, even binged, which makes you feel like a horrible failure, and you will beat yourself up mercilessly, and probably want to quit. **BUT, when you have a clear vision for yourself, and what you want for your life is to be healthy (rather than thin) , then it makes it easier to say "that food choice isn't in line with my goal (of health)", then it makes it easier to make a different choice, and feel good about it! **
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| Face temptation like a champ! Change your mindset about food! |
Prep!! Plan and make food in advance, so you have some easy, healthy, grab & go options. The temptation is not only to eat what tastes good, but what is easy, quick and convenient when the hunger monster gets ya grouchy!! It's easy to eat healthy when you plan a little in advance.
Retrain your taste buds! You body will crave sweet and salty things because most of the packaged foods available are over-saturated with salt and sugar. The best way to retrain your brain is to eat lots of raw fruits and veggies - and replace things like salt, with freshly ground pepper, and try to recondition your body and your taste buds by slowing down while you eat, and learning to enjoy flavors again.
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| Ha ha! Photo bomb! |
I learned something important about myself, and it actually happened while I was writing this post tonight (at 10:42 at night). I get hungry after dinner. I am hungry now as I write this. I tried my trick with drinking water. I drank 16 oz of water. I'm still hungry. ... Then I thought "It's almost 11pm you dork!! Don't go make and eat a snack at 11 at night! GO TO BED!!"
When you are going somewhere where you know there will probably be treats and temptations, bring your own snack! When others are going for the food, go get your food. When others are eating naughty treats that they will probably hate themselves for later, eat your healthy snack. Also, you know yourself. What is your biggest temptation? Is it sweet or salty? If you are craving chips or something salty, bring something "salty" like cut veggies with hummus, or if it's cupcakes or something sweet, bring a piece of fruit. Its a good way to trick your brain. You may see and want unhealthy snacks, but if you can satiate the cravings with something healthy, hey presto! You make a smart choice, and you may inspire your friends along the way!
So, here's how I did today. Frankly, I don't think I ate enough today.
FOOD
Breakfast: Peach-rasp yogurt parfait
Snack: a string cheese, a pear
Lunch: 1 HBE and 1 cup beef stew
Snack: a small apple, 2 stalks of celery with almond butter
Dinner: 1 cup beef stew
EXERCISE
I accidentally did weight training today instead of running a 5K, which is funny, since I spend an HOUR yesterday making my calendar, so I have no excuse, but hey, I still got a good work out!
Thanks for reading all!!! PLEASE someone, leave me a comment, otherwise I will be tempted to QUIT writing because I have almost NO proof that anyone is actually reading this. I know this is a big gun to pull out (I won't actually stop writing, don't worry), but I need the encouragement.
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