NOTE: I decided to devote an entire blog entry to this since it is both reviewing how 2017 went as well as what I would like to replace for 2018. The reward will be a healthier ME!
WEEK 4: FITNESS - NEW, YEAR, NEW YOU
N - Never give up! Develop a fitness plan.
My current fitness plan is adding more movement into my day as my recent back injury allows. I have only been able to stretch because my back wouldn't tolerate it but right now my fitness plan is: chair cardio ---going between low to moderate intensity depending on how I feel; increasing my hand free weights from 1-3 lbs. (yes, I have fallen back that far in my strength). I joined a health center last June (it is supposed to be built sometime this winter) and I hope to take water aerobics before the first day of spring. "Build it and they will come"
E - Evaluate what has worked for you and what has not. Do you need to adjust your plan?
What has not worked for me is going to extremes. It usually means both burn out and injuries of some kind. So, now I am listening more closely to my body and just making sure to do a little bit more each day than I did the day before.
W - Weigh in! What is your goal weight for December 31, 2018? Is it achievable? Put this goal weight somewhere you will see it every day.
I want to put a range if that is okay. I would like to lose between 50-75 lbs. by the end this coming year. That could put me in the 'overweight' BMI range something which I haven't seen since spring of 1983 on the high end and the high 'normal' on the low end. The actual weight number would be 155-180 lbs.
Y - You are in charge! Only you can make the changes! Visualize yourself using your new fitness plan to help renew your commitment.
Again, as I regain the strength that I lost I will just continue to add on a well rounded fitness plan. I also plan to incorporate the "Alexander Technique" (ask me about this) and also improve my functional fitness which for a woman of 64 needs a lot! Helps prevents falls (ideally). I also purchased a rowing machine this past fall that I have yet to use. I hope to by spring if my back has improved that much.
O - Organize! Clean up your work out area. Check out exercise options available to you. Plan and adjust your plan! It is a new year, be ready!
I am in the process of cleaning out my work out area right now. It is really is a mess!
U – Utilize your support system. Post your plans in the chat or blog. Let people know how to support you!
I guess the best way to support me is simply to give me a goodie or a 'high five'. We are in this together so what helps one of us helps another.
WEEK 4:Nutrition: NEW YEAR, NEW YOU
Wow! Nearly 2018 already! It is the time we think about family, friends and our health. Let’s start the year off right with a New You Challenge!
N - Your nutrition is vital. Set a Nutritional goal for each week of January.
I have definitely a lot of work to do in this area of my renewed health and fitness. I finally ditched diet soda after finding out it is aggravating my IBS and my tender mouth (from being so sick). I don't think I will ever return to drinking that again. I still need to find out what works in terms of finding veggies I can eat with my 'low residue' diet. I have had to eliminate a lot of favorites in the past due to indigestion issues. So getting nutrients in that will 'stick' is my biggest challenge.
January goals: Eat real food at meal times. Eat more fruit and veggies and rely less on supplements to do the work that they were meant to do. Eat for my blood sugar since it was sky high while I was sick and that contributed to why I was having a hard time fighting the pneumonia.
E - Evaluate these goals. Are they obtainable? Could these by lifetime goals? Did you plan your goals to include life events? Example: Weddings, birthdays, lunches with friends?
Yes they are obtainable. They will have to be life time goals because I am not getting any younger. LOL I have yet to test them on life events but I am okay with bringing my own doggie bag with me and explain to those around me that I have to eat for my IBS or I suffer severe cramps. It is the truth and I have had to learn to live with it so they might as well have a heads up on it as well.
W - Wellness, look beyond food and exercise and set some emotional wellness goals. Example: I will meditate 10 minutes every morning; I will do deep breathing once a day, etc. Be attentive to your thoughts feelings and behaviors.
After years of ignoring the signs of depression and anxiety (which both my emotional eating and retail therapy were covering) I have decided to see a therapist as well as possibly go on some kind of medication. I surrendered to this reality on November 25, 2017 in the ER when I was being evaluated for a couple of physical things and this also did not go unnoticed. I knew it was 'time' to face it and get the help I needed.
Y - You are amazing. Set one goal that will help you remember that.
This is probably the hardest one yet. I need to develop some positive statements (I will get on right now) that will remind me that. Thank you for bringing this to my attention.
E- Evaluate your eating habits. Do they lead to good health? If the habits are not healthy, make adjustments to your goals.
They weren't but they are improving. Again, it is about the blood sugar. Diabetes throws everything off kilter and I never realized that until it got bad enough. I was pre diabetes for 7 years and then it crossed over into Type II and hasn't left yet. I have some serious work to do here.
A - Analyze you past years eating habits. Once again adjust your goals if needed to include your favorite foods. Try not to eliminate your favorite foods, but to adjust your consumption of them. Make changes to your goals if needed.
What I have learned from 2017 is that I was eating to lose weight but it wasn't in a healthy manner. It was feast or famine. I have to learn moderation as well. I also have had a real struggle over the past 10 months learning what my body will tolerate for digesting and what it won't. It was and has been a real eye opener as well as a very painful lesson. Add to the mix the fact that I am morbidly obese and have Type II diabetes and, well, it is a challenge.
R – Recognize that you have worked hard on your nutrition goals last year and give yourself a goodie!
I have even though I felt my learning curve was quite slow and painful at times. I did give myself a goodie and I think one good deed deserves another so I will again.
I hope you too will do this year end inventory and you will see both how far you have come but also what to hope for in the year ahead.
God Bless All!