My Top Tips for Healthy Eating, Part 2

Perfectionism kept me from so many things. Enjoying life, trying new things and, ultimately, from eating in a way I enjoyed and kept me feeling my best. After I gained twenty pounds in my late 40s, I realized my all-or-nothing mentality had to go. That’s when I made the very first change that led to weight loss and better health and it is my tip number two:

Small Changes over Time lead to Big Results

Have you ever seen the movie City Slickers? There is a scene where Billy Crystal’s character, Mitch, asks the tough cowboy Curly(played by Jack Palance) what the meaning of life is. Curly replies with one finger lifted. He goes on to reveal that Mitch needed to find his one thing in life.

Well, for my road to a healthier lifestyle it was similar. The trick is to make one Healthy change at a time. Over time, this adds up to a lot of change.

So the first thing I did was cut out eating after dinner. In a few weeks I felt better and had shed several pounds. Then I decided to eat a veggie at every meal. A few weeks later, and more positive results, I cut out my afternoon snack habit unless I was really hungry. I had been snacking because I thought I had to and most days I discovered I personally didn’t need it.

I now eat mostly whole foods and very little processed sugar. I don’t drink soda(and I guzzled diet soda). I eat meals at lunch rather than eating a PBJ only that led to me starving mid afternoon. But all that change happened over years. As I felt better I decided to experiment with different changes and found out what works for me(low carb, for instance doesn’t).

How do you make changes in your life? Drop me a line and let me know what you think.

The Power of Routine

Full disclosure: I am a person who thrives with a routine and sticking to one comes easily…until it doesn’t. Then I change things up to a new routine for freshness. But even my husband, who likes spontaneity, swears routines are lifesavers. So today I am giving you a glimpse into my morning routine so you can get inspired to create one that works for you. It really will reduce stress for you.

  1. Drink water First thing I hydrate! I instantly feel better and more awake.
  2. Walk my dog This varies by whether I work in the morning or at night. Sometimes it’s five minutes and others fifteen to twenty. Getting out to move also wakes me up and allows me time to reflect.
  3. Pilates I usually exercise thirty minutes. Sometimes ten or fifteen, sometimes forty. That thirty minutes sets my day right and I don’t have to worry about fitting it in if my day gets crazy.

4. Shower or clean up I am low maintenance so this is fifteen minutes or so.

5. Breakfast Almost always a smoothie bowl.

6. Prayer, Bible Study, and Coffee Roughly thirty minutes but again, varies with my work schedule.

I set my wake up time according to when I need to have my routine accomplished. And I spend time menu planning and workout planning each weekend. It goes in my planner so I start the night before by reviewing my upcoming day and setting out food from the freezer, workout clothing, etc.

When I had young children, my routine was different, but I had one. I usually got up and exercised and then ate breakfast with them. I showered later on as I was a stay at home mom. Working moms often tell me their best exercise time is at lunch (walking), or as dinner is cooking. So everyone has a different lifestyle and rhythm.

Do you have a morning routine? Share your best tips with us here or on my Facebook page.

Why I love Pilates

pilatespie.jpg

A few people have asked how I came to Pilates. It’s a long story but I thought I would share it here so you can be encouraged to keep moving and find something that works for you. And so you will know that what works will change over the course of your life…and that is okay.

I started exercising in the early 1990s. I was in my late 20s and noticed some weight “creep” and the spandex and lycra leotard group was the rage. I joined a women only gym where we jumped and pranced and ran in place to thumping music. Then we entered the step aerobics craze. This time, we jumped up and down and around our aerobics step. All the while ignoring the important components of weight training and flexibility training.

Somehow in my mid-thirties, my body began to change yet again. I was aging, had three pregnancies and births under my belt, and just had less time and energy for a gym and high-impact aerobics. I began to lift weights and still do my cardio and my body composition totally changed. I looked fitter and firmer. Now mind you, I was still pounding the heck out of my joints with high impact, but I could still take it.

In my forties, I began running to cross-train. And that was fun for a bit(except for the near constant shin splints I had.) I have issues with my flat feet and back curvature that really don’t like all the jumping and pounding. But I thought that was what exercise entailed. And I was a “go hard or go home” person.

So I entered my late forties about twenty pounds heavier and full of aching joints. I hobbled if I sat too long and my hips ached nearly constantly. And I was always nursing some sort of injury. I changed my diet and tried barre for a bit. I lost the weight but now my knees ached, along with my hips. I was discouraged and thinking that exercise should not have to hurt to be effective.

I had tried Pilates in the past but thought it was too easy to be effective. Remember, I was a “go-big” person. A friend told me about Lisa Pentony of Pilates By Lisa and an upcoming challenge she was hosting, complete with a meal plan and online support. I figured a month couldn’t cause me too much weight gain if I decided to lie down and work out, right?

Oh, how wrong I was! In that month my clothing got looser (and I really didn’t’ follow the meal plan at all), my energy soared, and, most remarkable of all, I no longer hurt. Soon I could sit cross-legged on the floor again. I had absolutely zero pains in my hips and low back. I was amazed.

The best part was having a trainer in Australia who was super-responsive to any question I had. Over the two years I’ve done her workouts, she has honestly become a good friend and I even had the privilege of meeting her last November when she was in America. It was seriously like meeting up with an old friend.

Today I walk and do Pilates. That’s pretty much it. I feel good and still fit in my clothing. 😉 And I am just so disheartened when people say they’re exhausted from going to the gym or running all the time.

The thing is, you don’t have to hurt to be healthy and fit. You just need to find the thing that causes you to feel good. Yes, our bodies were made to move. And maybe yours was made to run, unlike mine. That’s fantastic. But above all, I want us to all experience a mind shift. Fitness and exercise should be about taking care of ourselves so we can live our lives fully, abundantly, and with joy. Exercise isn’t the goal:  living life is. So I encourage you to find that type of movement that lets you do just that.

How do you like to move and stay healthy? Drop me a line and share your thoughts, tips, or journey with me. I love hearing from you.

Oh, PS~If you try Pilates with Lisa, be prepared to be humbled. She does have a free 10-day trial and a fantastic beginners series. You can get 10% off your first payment with the coupon code MEMBER.

pilatesheart

My 10-10-10 Fitness Plan for Super Busy People

10-minutes-exercise-benefits

I shared a bit about my plan to stay healthy and active in a post about moving. Several people mentioned that they enjoyed reading about that concept. So I'm expanding on it a bit here so you can get some ideas about how to stay active on your busiest days.

I deeply believe there is something mental involved in taking care of our health and well-being. That mental issue is our concept of time. Most things we procrastinate on are things we label, "I don't have enough time for that."

That's why I think like in terms of ten minutes if I am procrastinating. Even at my busiest, a ten-minute window seems do-able without adding extra stress to my thinking. So that's  how I came up with a 10-10-10 plan for those times my life gets crazy. It adds up to 30 minutes of activity during my day without me even realizing it and is nicely balanced.

10-10-10 Fitness Routine

Get Strong

image

 

For me, this is all about Pilates! (Yes, that's me mid-rollup)! I love it and will do a ten-minute routine Pilates arm routine, lower body routine, abdominal routine, total body on different days during my busy weeks. I do this the first thing in the morning so it's done and I can't procrastinate. Plus, there's something almost magical about ticking something off of my to-do list first thing (I'm a HUGE list maker). There are many strength style workouts you can do if Pilates isn't your thing (although I think everyone should do it, that's another post)! If you love lifting weights,  doing body weight work like planks, squats, and lunges,  or practicing yoga, do that. Whatever it is that taxes your muscles and helps you build some strength to get through those busy day is perfect.

 

2.   Get Moving 

gollumcardio
Get your blood pumping, your body moving, and your mind working.  You can walk your dog (my favorite), pop in a DVD or stream a Cardio or indoor walking workout (check out Leslie Sansone or Jessica Smith), run, do jumping jacks…heck do burpees or ballet if it's your thing. I promise you the best thing about this is how energetic and awake you feel. That's why I like to sneak this in during lunch or a break. It clears my mind and gives me a brighter outlook.

3. Get Loose

bearstretch

Now, now…I mean stretching! 😁 Your body gets tight from moving, sitting, standing, lying…basically anything we do for prolonged periods of time. Our bodies are amazing and intricate and created for movement. So flexibility is crucial. This is super easy to sneak in during the evening. Almost everyone has ten minutes while watching TV. Sit down and stretch. You will love this ritual as it can relax you(especially if you do forward bends and twist your spine). Pure bliss.

There you have it. Easy and simple. And you can incorporate coworkers, spouses, kids, or friends into your routine. You will feel fantastic and will inspire others.

Tell me if you try my 10-10-10 Routine. And share your favorite ways to move and stay healthy, here or on my Facebook page also named Almond Butter Babe. I love hearing from you.