Well, I'm still disappointed that there wasn't a 'real' Summer here in the Midwest, but I guess that is beyond discussing at this point. Unfortunately, I think Fall has passed us by and Winter is upon us, as the cold we are experiencing right now in the Midwest isn't typical until mid-January or so. The double whammy in this all is, the holiday season is fast approaching...a time when many people indulge in an array of foods and snacks on a consistent basis, and also a period when people are even less active than they are during the warmer months.
So, if you have been successful as I have in ridding yourself of the unwanted pounds over the last six months or so, you need to set a plan in place that all this work will not be undone in the next 3-4 months. Now is the time to put it all together. I have already been on this for myself about a month ago. If you are still looking to losing a little, which can be a challenge this time of year, then you will need to practice extra diligence and discipline to achieve this. It's not impossible, but will definitely take a strong mindset to achieve it. It's mainly important at this point to maintain where you are and not gain.
So, where do you start? Well, it's good to look ahead at the new year when many folks write down resolutions. However, that being said....I think 'resolving' to change bad habits should be an ongoing pursuit through the entire year. But, let us for now look at just the next few months....breaking it down to being specific and not get overwhelmed. Most people have cell phones, and many of those devices have apps available which can be utilized in keeping you organized. You can also download other helpful apps, such as 'My Fitness Pal' and different ones that will count calories and carbs. These are free or available for a small one-time fee.
First off, I find it important to mention water consumption. This valuable, life-giving nutrient is not only needed when it's hot outside and you sweat a lot, it is necessary during the winter because the air is drier due to lower humidity this time of year. Proper hydration will enable your skin and nasal membranes to stay moist. You can always drink it warm/hot and add some fresh lemon/lime to it. Also, herbal teas count as water consumption due to their medicinal benefits and no caffeine (which can dehydrate you). The addition of these to your daily intake will also help to keep you warm, as will dressing in several light layers of clothing.
I have utilized my 'Richnote' app on my Smart Phone to keep all kinds of lists from grocery shopping necessities to 'to do's', blog ideas, things I need to buy, my target heart rate info and protein intake numbers. My 'Calendar' app is a great way to bring organization to my crazy busy lifestyle. I have set certain dates to remind me how many days there are until Spring, which will help keep me on track with my goals over the next several months. Since I am not fond of cold weather, this will allow me to look ahead and put my focus on what I want to accomplish by that time. I'm also 'old school' in that I like to have written records. This book I have is more like a journal, it has a hard back and a stretch band to keep it closed. I write information in it that I want to retain on a more permanent basis. I have a page with my '2014/2015 Fitness Goals', and my start and end date for accomplishing this (which is 10/19/14 thru 3/21/15). That's 22 weeks and 154 days, which has now whittled down to 126 days, and I'm doing pretty good. This allows me to track where I am now, and what I need to do to maintain and reach my short-term goals for this time period.
Knowing that I won't be doing as much manual labor in my yard, or walking in the morning at work on my a.m. break, I need to add at least 15 minutes to each of my gym workouts to make up for this. Plan for that accordingly, as this will keep you on track. Refer back to it daily. Also calorie consumption needs to be reviewed. This time of year lends itself to craving comfort foods, which many times are highly caloric and contain unhealthy fats. Preparing healthy foods in advance for a week of lunches, such as soup made with lots of veggies, beans (black, garbanzo, etc) and quinoa can be paired with salad or even a healthy sandwich like tuna or veggie and cheese.
Lastly.....MOVE! Move your body! It is a dynamic machine! With 206 bones and nearly 850 or so muscles it was meant for motion! Don't let the cold keep you on the couch. Clean your house, bundle up and go for a walk....take it inside and workout at the gym. Also, prepare for the really bad weather by having enough equipment at home that you can have a good workout if you can't get out to the gym due to bad roads. It doesn't take a lot...a good exercise mat for floor exercises like planks, and some free weights (5, 10 and 15#'s), resistance bands, and a few aerobic DVD's will get you thru an evening at home and keep you moving forward in your fitness routine. Don't let excuses slip in and rule the roost. You can do this. I have confidence in you! We will get thru this and on the other side, Spring will burst forth and you will be like a caterpillar emerging from its cocoon....you will be glad you stuck with it, and can proudly display a body that won out! Be healthy this season....after all...living 'well' is the best revenge!
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