Yeahhhh! You throw the bouquet. You made your ex eat his/her heart out. You hit your goal weight. You step on and off stage!
Now what do you do?
Like most people, I need a goal to work towards to stay on track. But what if you don’t have a big event you are training for. What if you just want to be healthy and happy? How do you stay on track when you’re in it for the long game of life?
I was talking with a client about the differences between a competition diet and what “normal” healthy eating is. Most people know a competition diet has more guidelines when the average gym go-er eating plan. I’m not going to go into all the different types of competition diets, but how does someone go back to living a “balanced” life after being on a stick plan. (I say “balanced” because everyone’s level of balance is different so these are just guidelines I use).
Step one: Assess your situation
MOST OF US LIVE IN THE REAL WORLD…. Meaning no matter where you go or what you do temptation is just around the corner, or in the cabinet.
Some people say; “THROW ALL THE BAD FOOD OUT WHEN YOU ARE ON A NEW PLAN”
I say that’s crazy! And expensive! And if you have a kids or Husbands (just kidding guys… kinda), probably not going to happen.
At my house it’s half and half. There is a “snack” cabinet that is FULL OF AMAZING thing like CEREAL… Man! I loved All Berries Capt’n Crunch as a kid… who cared about the yellow things! I’m human… (even through I’m sure some of my clients may thing other wise) at times I WANT the capt’n crunch…why? Because it’s easy, taste good, and it reminds me of sitting in front of the the TV watching XMEN. But when that happens I remind myself what I NEED IS DIFFERENT.
Our bodies needs good nutritional dense food. (aka more bang for your buck). My emotions want the cereal, but my brain says “Make a protein pancake instead”.
It took me a long time to realize that I was run by my emotions… (In all areas… that’s for next blog). It wasn’t until my emotions had my life spilling out of control that I realized I had a choice, when it come to people…. But it wasn’t until I did a show that I realized I was an emotional eater. Now, I didn’t sit at home and cry in to a Ben and Jerry’s pint. When I did do was eat what I “felt like” or didn’t want to “miss out on things” and lastly I thought I deserved it for all my hard work. I could continue to be reactive with my eating or I could shake myself out of it.
How did I do it? I read books, blogs, listen to lectures, sermons by Dr. Joyce Meyers, and I spoke to friends. I got help…
You don’t need to do this on your own. If you are having issues with healthy eating, working out, life in general… it’s OK to ask for help. We are humans. We’re all just figuring out this so called life as we go!
Yes, some of us are at a place in our lives that we eat the oats instead of the capt’n crunch…. That’s ok. This isn’t about judging anyone, but maybe something I say today will help you go for the oats more often then the Capt’n.
Once you’re emotions are in check it’s time for Step 2: Build your plan.
1. What is the quality of my food?
How much Protein, Carbs, and Fats are in each meal?
Protein should be at every “meal” and a severing is about the size of your palm for women, x2 for man. A better way to do this is to measure your food on a food scale. If you know how much food you are getting into your body, the easier it is to change it if needed.
Carbs there are 3 groups in the carb group:
veggies (fiber rich)- eat often about 6 cups a day is a great goal. Fruit is also a carb, try to keep it to 1-2 servings a day.
Starchy (pasta, oats, quinoa, rice, both potatoes)- eat round your workout.
Refined sugars (soda, processed foods, dried fruit, nutrition bars) eat only occasionally.
Fats are also split into 3 groups.
Saturated fat (eggs, meats, cheese, coconut oil)
Monounsaturated fat (almonds, pumpkin seeds, olive oil, avocado)
Polyunsaturated fat (Fish oil, peanuts, flax seed)
Talk to your doctor, nutritionist, or nutrition coach to know how many you should have in your day. (They all will have different theories).
Whether you are in my Silver Sneaker class (65 and older) or a young 20 something you need to do the appropriate weight training and cardio. (YES EVERYONE SHOULD DO SOME KIND OF CARDIO)
What is appropriate? Talk to your doctor, than a trainer to help you get started. You don’t have to work with a trainer all the time, but they will help you make a movement plan that works in your life.
A great starting point is to move 30 mins a day. (Not your normal movement). Try walking, taking a class, or lifting weights.
I understand there isn’t always enough hours in a day…. we work long hours… babies/kids don’t sleep… I’m don’t stay asleep… so on! What we can do is stop procrastinating sleep. What does that mean? Means getting off your phone, stop crushing candy, getting off facebook… so on. We do all these mindless things to “relax” or close out our days, but it’s just keeping us up.
This is something I’m still working on. Instead of checking my facebook or email before bed I have started writing a review of the day/ my to do list for tomorrow out… then hitting the hay. This has not only slowed down the hamster in my head, but also helped me fall asleep faster.
Step 4: Live you life
GO enjoy your life! It goes by so fast! The email can wait. The family event wont. Yes… this is the hardest thing for me to do on this list. Working or worrying about things all the time doesn’t make you/me happy or healthy. When you stop to enjoy the little things the quality of life improves.
I know none of these things are earth shattering, but we need to be remind that it’s not as hard of a mountain to climber… if you take it one small step at a time.
Keep Moving Forward.