Move The Way You Love

Moving more is the gist that keeps giving.  Stretching, walking, yoga, running – any sort of physical movement doesn’t just help you shake the cobwebs from your brain and strengthen your body – but it can boost your self esteem, lighten your mood and even help you sleep better.

The second “gift” that comes with moving more is it helps with weight loss too!  Changing your eating and moving more – you can shed up to 20% more than if you only changed your eating habits.  Keep moving for the long term and you’re more likely to keep the weigh off too!

So here’s the secret – choose activity for its feel good benefits, rather than what you think you “should do”.  When you choose an activity that you enjoy, you are more likely to continue doing it, succeed in your weight loss and maintain it.  In one study that the Weight Watchers weekly sites, they asked people to walk a mile for “fun.  those people said they felt less tired and in a better mood than those that were asked to walk for “exercise”  Who knew?!

Walking – Walking is a great, everyday activity that teams up nicely with other pleasures like exploring nature, new adventures, spending time with family or friends or even listening to an audio  book.  In a recent study (done by Patel AV, et al. Walking in Relation to Mortality in a large Prospective Cohort of Older US Adults. Am J Prev Med 2017), they showed that a little walking can payoff big – the study included more than 62,000 men and 77,000 women and found that walking, even less than the two hours a week recommended by Physical Activity Guidelines for Americans, can still help you live longer.

What to do?  What moves you?  If you have fun being active, you’ll do it more often.  So here’s a quick activity from the Weight Watcher’s Weekly to get you started:

WHAT will I do? ( make it simple, clear and doable – play ball in the yard, walk around the block) If it sounds fun to you, then it’s a great idea.

WHEN will I do it?  (make time for moving more and you’ll help make it happen – designate specific days and windows of time you can devote to it)

WHERE will you do it?  (It’s not enough to say I’ll walk- map a route so you know what to expect)

With WHOM (if anyone) will I do it?

So for this week pick an activity that you enjoy doing and set a specific goal to do it by answering the questions above.

For me, I enjoy walking (in the warmer weather-of course).  I download a podcast or book I’d like to listen to and then set off on the walk.  I usually shoot for at least an hour walk which equates to at least 3 miles for me.  I clear my head on these walks and don’t allow myself to looks at emails, Facebook or even answer calls.  This time is only for me.  I also do some running, where I download my favorite songs and hit the pavement.  Running outdoors is my favorite and I generally choose a route that requires me to complete the distance I selected, so i don’t quit half way through.

Right now, during the winter months in New England, I have been doing Jillian Michael’s workout programs.  I completed her 30 Day Shred and I am in my final month of her Body Revolution right now.  Up next I plan to do her Body Shred Program- which will end in mid-May, so at that point I plan to log some fresh air hours too.  I require a challenge in my workout, that’s what motivates me, something that “level’s up, every so often.  That’s what I like about Jillian’s programs.  They force me out of my comfort zone each and every morning and I feel great starting my day that way.

The key to all of this, is to find what motivates you and don’t let it get stale.  Because when your workout gets boring, it’s no longer serving your body or your mind.  It’s time to switch it up to something else.  Hit a trail with a friend or your family, try something new at the gym (like that Zumba or Barre Class you’ve been eying) – you never know how much it may change your mindset!

What’s your favorite way to get your activity in?  I’d love to hear of new workouts or things to try with my family!

Week Three…Back on track

Here I am, beginning week four and I’ve gotten a little more honest with myself. I realized I was grazing every night and not tracking it. So this week I tracked…EVEYTHING. Thats how I came up with that pitiful number of “extra” points. That accounted for the whole bag of pop corners I decided to eat one night or the extra chocolate bananas. If I don’t get real, I’m not going to lose the weight. 
I’m already fighting what feels like a losing battle with Hosimotos Disease (which results in hypothyroidism).  They found my thyroid was under active when I was pregnant with James in 2013. They’ve been trying to get the dosage right ever since. The doctors hoped it was pregnancy induced, but my luck was that it was clinical levels and it wasn’t going away. Within the last few weeks they diagnosed me with Hosimotos. Essentially, Hosimotos is an autoimmune disease that your immune system attacks your thyroid. Awesome right? 
So where this week will take me is continue to track every bite, lick and taste I make. I will continue to keep moving, when I go back to work on Monday. However as we all know, with a desk job it’s not that easy, but if it’s a nice day, I’ll hit the pavement for a brisk walk. 
I’ll take my 1.4 loss for this week and work hard for a better food week & plenty of movement. 

Week Two….Lesson Learned

Week two is complete. Gained this week. Two pounds to be exact. I learned a few lessons. First is diet cheat day…not for people starting out. Having diet cheat day two days in a row. Giant mistake. I don’t have much self control when it comes to not splurging. I’m working on that. Second is this week I’m not swapping activity points. I logged in and shut that off. Otherwise I’m adding more movement in for nothing. I’m eating what I’m burning and that defeats the point. Third is I need to plan a little better. I seem to leave myself stranded for dinner time points. Then I break into the bonus points, then the activity points. 
Now for the positives. I earned 38 Activity Points for the week. I’m pretty impressed by that. I did an Actove a Link assessment to see where my current “activity level” is and when you’re in the assessment, you kind of just do business as usual. Which I did. The end of my assessment was Tuesday, so on Wednesday I stepped up my activity by taking a walk after work at the park. Then Thursday on lunch I took a walk instead of running errands like I usually do. So that helped me reach my point target for the day. I’ve been drinking more water. I’ve been keeping up with my August Water Challenege. I’ve been making better choices for lunch and dinner and packing my meals everyday for work. I also didn’t go to the vending machine at all for the last two weeks at all. 
So even though I had a gain this week, I’m not going to let that get me down. I see where I made mistakes and I’m making changes this week so I won’t make them again. Now, with that said, it’ll be a little tough since I’m on vacation this week! It’s a stay-cation, but…I’m home and it’s less structured than bringing my lunch bag to work everyday. Maybe I’ll still pack my bag and commit to eat from there. 
So my goals for this next week are:
1. Keep moving-making sure I hit my Activity goal everyday
2. Keep up with the water
3. No trading of activity points 
4. Plan for the next day-every morning 
Wish me luck!🍀