I have one question for you, “How long did it take for you to get into the shape that you are in? “ This isn't a trick question for those of you that aren't in tip-top-shape!
Once you have answered this question, read this statement,
“it only takes 21 days to make a habit.”
You have spent months, years or even a lifetime of creating the habits that led you to not be 100% satisfied with your health and fitness lifestyle. The great news is, our bodies can change at any time. The first step to that change is being conscious about what our bad habits are and then creating new healthy habits that will forever change your life! You’re asking yourself now, “What are my bad habits and how do I change them?” My answer: Become Consciously Competent about what you are doing to help or hurt your health and fitness goals. In order to do that; you must be 100% transparent and truthful to what you are doing and track everything in order to make a plan to lead a more fit lifestyle. How do you do that?
JOURNAL!
Keeping a food journal for any all food/beverages consumed will help you be the most consciously competent about what is “actually” hurting or helping you. Below are the things you should track:
- Date
- Time of Intake
- All Food: Must include portion sizes. Saying “I ate chicken, rice and broccoli” sounds great, but if it’s 8oz of Chicken, 1 cup of broccoli and 1 cup of rice…this could be double the amount of calories you should be eating at one sitting! Without portions you cannot count calories…and after all, this is a numbers game!
- All beverages: Again, include how much! 1 bottle of Mt. Dew is 2.5 servings. Again, we need to know how much!
- you’ll read about this in my H2O blog, however, I have to include here. Try to limit any carbonated beverages, aim for zero calorie drinks and H2O is by far the best liquid you can put into your body. Lastly – you’ll never shed the weight if you are dehydrated…so it is a MUST to keep the water coming!
- Exercise: Whether it is walking the dog for ten minutes; a jog; weight training or wrestling with the kids. Aim to track your physical activity!
Making lifestyle changes doesn't come naturally. To change your eating and exercise habits, you've got to plan to make it happen. If you don’t know what you are doing to sabotage your fitness goals (hence our first step: Journal), you can’t truly design a plan that will work for you.
A great link that that reinforces the power of journaling and planning!
When should you start? NOW! The very next thing you put in your mouth, write it down. Do this for 3 solid weeks, by that time it will be second nature. You'll gradually find yourself holding YOURSELF accountable for what is or is not going into your body. Sometimes a gut check with ourselves is the most revealing. I sure didn't want to write down that I just ate a sleeve of my daughters oreo's! Want to take it to the next level, get a partner and share your food journals each week. The fear of revealing our weaknesses to others, are often times all we need to make better choices!
It's My Fit Life...and I'm sharing it with you!
Miranda
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