I am really proud of my activity and consistency this past year. For about 5 years now I have really been focusing on working out and being active. This past year I have really pushed myself and seen great results. I have growing muscle tone and those days I slip up with my food don’t give me so many side effects. Here are some of the things that have really helped keep me consistence and pushing forward.
1.Tracking it – I use a couple different apps and a calendar to do this. I use MyFitnessPal, Endomondo & I keep it in my planner as well as calendar on the wall at my house. Why so many places you ask? For me the two apps track different things so I like them both, the additional of the planner and calendar are because my planner is always with me and keeps me scheduled. The calendar at homes let me know what is going on that week. Keeping it scheduled is key and helps hold me accountable to myself.
2. Trying New Things – I do not like to do the same thing in a work out over and over. I want to be doing new things and trying something new all the time. I love going to new gyms or studios, using free videos online or TV, getting workout DVDs from thrift stores or just doing my own thing at home. Whatever it is I have to mix it up and keep my body guessing.
3. Pictures – Some people think the selfie or gym pic is silly but guess what it can really motivate you. Actually seeing your progress or or body change in photos is really rewarding and pushes you forward.
4. Fit Friends – Surrounding yourself with people who like to be active and eat healthy has been very helpful. I like hearing their ideas and what they are doing or like. Plus is great to go out and be active with great company, walking or hiking, it doesn’t have to be in the gym.
These are the main things that have kept me going and will keep me going forward. What do you guys like to do? Follow me on the apps too!
I pack my gym bag the night before because I work out so early it allows me a few extra minutes of sleep. Since I work out first and then go to work my gym bag might be packed backwards from most people who pack to go to the gym. I pack to go to work.
The first thing I do is decide what outfit I will be wearing to work, I make sure to have all aspects of that outfit including shoes are in the bag. Next I get together any jewelry I will be wearing with the outfit. I place all of that in the bag. Now I add in my personal care items; deodorant, hair products, make up and face wipes.
I also double check any after work plans I have to ensure I have what I need for that as well. Maybe an outfit change or layering of clothes, sometimes even another workout.
Once I have it all together I put everything in the bag and place it in my closet. I get my workout clothes and shoes for the morning and place them on top of the bag. This way in the morning I go into my closet and get my workout gear on, grab my bag and after washing my face and brushing my teeth I am ready for the day.
I need all the extra sleep I can get!
Happy Monday, it’s been 7 days of the food challenge and I think it’s going well. The hardest part for me is the cheese. I love cheese, really who doesn’t?
I have been enjoying protein balls, recipe is on here as well, smoothies, avocado and egg toast along with a lot of grilled lean meats. For my end of the night I normally like something sweet so instead I have been enjoying a glass to tea. I really like the ritual of it, letting me know it’s the end of the day/no more food.
Some of the replacements I use are below, keep it up only 14 days to go!
Chips = popcorn, zucchini chips or nuts
Cake/Cookies/Ice cream = protein balls or banana ice cream (both recipes are on here)
Alcohol/Soda = Water, carbonated water, kombucha or any other beverage
Cheese = Hummus, yogurt or sour cream
What are some of the things you are using? Share with us!
It’s time to get started! Starting tomorrow June 11 the Food Challenge begins, lasting 21 days. Join me by commenting or emailing us.
For 21 Days we will be eliminating the following items from our daily diet. It’s that easy. No measuring, calorie counting, following specific meals we are simply going to eliminate items that will help our daily health.
- Cake or cake like items /example donuts
- White Bread
- Ice cream
- Soda/Pop/Coke (whatever you call it) even diet
- Fast Food
The above items are what we are eliminating. I love doing this because it gives me a cleanse and a great boost of energy. It also allows me to try new things.
Join in today to have accountability and ideas for substitutions and recipes.
May was full of travel for me, which can be tough trying to stay on track with your health and fitness goals. I am going to share with you a few tips that help me. I traveled this past month for work and pleasure and those offer different challenges when staying on track.
When people travel for pleasure they tend to give in more to the tempting treats or ignore those workouts. I do my best to stay active and eat well. I went to visit family in Cincinnati and since my niece is just over a year old she offers a free workout! Just playing, chasing and walking with her can give me my activity for the day. Take time to go on walks in the morning or evening to keep you moving, plan to do an activity that will get your heart rate up and allow you to see the sights. We attended a wedding so dancing the night away on the dace floor counts. It all counts! You just want to stay active everyday.
Eating is the next thing that people really have a difficult time with, when traveling for pleasure I do allow myself a treat. At the wedding I enjoyed a piece of cake, but when it was meal time the buffet allowed me the opportunity to have some lean chicken and vegetables. Making balanced choices will allow you to get home and not feel like you over did it and have to start over, it should be a smooth transition back into you normal routine.
When traveling for work there are work dinners and team lunches and this can be tricky. A lot of people may not be making the healthiest choices around you so your will power needs to kick in here. I start my day with breakfast at the hotel, they usually have great options from eggs, lean meats, oatmeal and fruits, but will also offer bagels, cereal, waffles and sugary goodness. I never like to indulge at breakfast because then I am unhappy the rest of the day. I normally choose hard boiled eggs, fruit and oatmeal (always with coffee!) This allows me to feel full until lunch. When that times comes around I choose a salad, no dressing or lean meat and veggies. Another filling meal with flavor. Be careful with your salad choice, a salad with fried everything is not a good choice. My trick is I put my order in and then ask what other people are getting this way I don’t get pressured or swayed into something I will regret. At dinner I allow myself to have whatever I want because I don’t just say no all the time and I do like to try new things. I also enjoy a desert every once in a while but I normally choose the smaller item or ice cream option, this gives me my sweet fix but I am not eating an entire piece of cake and ice cream.
Staying in a hotel offers the opportunity to use the gym. I go at least 50% of the time I am staying in a hotel. Morning or evening, it just depends on what works with the daily schedule. I mark it in my calendar and make sure it is done like any other appointment I would have. This also helps me not feel too bad about that desert or dinner option I may choose. Staying active on a work trip is key to feel great when you return. It can be easy to stay out, not get up as early and totally ignore any activity. Make it a priority even a walk at lunch is a great choice.
I have been staying active and finding some time to sweat everyday weather that is a walk, home workout or group fitness class, even house work. Mixing it up and doing something everyday keeps me feeling energized and my body changing. On mornings when I can’t make it to an early class I love using my home gym to get a great sweat and strength challenge, an evening walk is a great way to get out and enjoy the Texas heat along with a great cardio workout for your body.
Grab some friends and head to a class, go on a walk or put on some head phones and get lost in the music, before you know it you will have completed a great sweat secession for your body.
I also love to hike around the parks, nature centers or preserves near me, most have free entry and allow you to explore while getting in that activity for the day. Free and a fun family workout…how can you say no to that?
Over the past several years I have had neck pain on a regular basis, I ignored it assuming it was a muscle. Recently I had so much pain I was unable to really even move with out shooting pain through my entire body. After a visit to the ER and several imaging tests it was confirmed that in fact it is not a muscle issue. There are several other things going on in my neck/spine causing this pain. This isn’t good news but it has started me a new health journey that I am happy to share with you.
I wanted an option that was not surgery or taking medication to correct the pain problems I was having. I did a lot of research and I was given a recommendation to Hill Country Physical Medicine in Boerne. They offer a comprehensive approach to the body and healing allowing for a customized treatment plan to each person who comes in.
The first visit was a full exam with a several different medical professionals. They then met as a team and reviewed each persons findings, looked through images taken there and previously done. As a group they came up with a plan that they felt would give me the best results. The next visit they go over everything with you and encourage you to bring your spouse so that everyone is aware and on the same page to move forward.
Each member of the team is welcoming and friendly. I feel so comfortable walking in the door each day knowing that I am going to get the best care. Each visit I get even more information or learn something new. I love this! I also feel very comfortable knowing I am getting the best care by the best providers in the area.
This group offers so much more than just want I am experiencing with them. If you are looking for a Physical Medicine option I recommend them for a visit!