I’ve blogged a lot about how much I love working out. Sweaty, intense, long sessions of weights and cardio. And I bet you’re thinking, “She has to be cutting corners somewhere. There just aren’t enough hours in the day!” Well, let me tell you the #1 place that I’m not cutting corners: What we eat. Yes, it’s tough finding time to put a healthy meal on the table and manage this. The solution: Planning. You have to plan. If you don’t have a meal plan you’ll slip. We don’t work out on Sundays so that’s the day that we will cook a lot in preparation for the coming week. We eat a lot of fresh fruit, eggs, chicken, salad, and turkey. We also love quinoa, which is a great meat substitute. We eat a lot of quinoa tacos. We always have chicken cooked up so we can put it in salads or make fajitas.
So what does slip? Housework. Our house is not as organized and clean as I’d like it. But I’ve gotten over it quickly and realize that it’s never going to go away. It will always be there waiting for us. The kids, our health, our lives, etc, could be gone in a moment. So we prioritize what is most important and the rest falls into place. Really we lead a great and busy life and I wouldn’t have it any other way. I hope I’ve given you some tips on how you too can have it all. It might take time but stay persistent and it will fall into place.
What do you push to the side to make time for fitness? Post a comment and tell me!
Food diaries may seem tedious—especially after doing one for 5 months as the Avaglianos have—but they are key to keeping you accountable for what you are eating. According to a study published in the Journal of the Academy of Nutrition and Dietetics researchers found that people who kept a food diary were more likely to lose weight than those who do not. They work for three simple reasons:
- If you have to write down eating a “bad” food, then you’re less likely to eat it.
- If you’re not losing weight, you can see why. You may even notice that maybe you aren’t recording all of those in between little snacks you’ve been having.
- If you are losing weight, then you’re doing something right and you can refer to your journal to see behaviors you need to increase.
You don’t need a special format for your journal just a small notebook that you can easily take with you or if you prefer, an online program or even a spreadsheet on your computer, that also works as well.
One key detail I recommend people write down when they note foods consumed: their mood. Sometimes it helps address other reasons you’re eating besides hunger. It’s also important to write down all of the beverages consumed because many unnecessary calories come from drinks and not food.
At the end of each week, review what you’ve written down; it will help you to figure out what you’re doing wrong or what you’re doing right!
Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.
This week, Peggy invited you to get healthy, too. She never expected to be chosen for the Healthy Family Challenge, but now that she is, she and her family have changed their eating habits, started exercising and lost weight.
You can do the same at home. Throughout the challenge, we’ve given you many ways to challenge yourself and eat better, drink more water, exercise and get more sleep. You can also use the tips from Elizabeth and Stephanie, our fabulous nutritionists.
If you haven’t been, check out the links and make a few small changes. You’ll see results soon–and be on your way to a happier, healthier life.
What motivated you to get healthy? Share in the comments below.
People ask me all the time how do you make time to exercise. B.C. (Before the Challenge) I used the gym at my office. I’m blessed to have a wonderful, complete gym at my office that is staffed with great trainers, great equipment and great classes. I did go a little in the morning but my body doesn’t like to work out very hard in the morning. I need some coffee and a shower before I can work out. I know that’s crazy talk but if I don’t shower before a work out it just doesn’t feel like I’ve worked as hard.
I go a lot on my lunch hour and crank out a hard core half hour, some times 45 minutes, take a fast shower to get the sweat off or just wipe down with wet wipes, freshen the hair up and make up and go back to work. I bought a little fan to keep at my desk so I could fan myself if I’m still overheated from working out. Then I’d eat my lunch while working at my desk. When I was training for the half marathon I did a lot of running on my lunch hour and ran on the trails around my office. Now if you don’t have a gym at your office just take a walk around your building, go in a conference room on your break and do some push ups, sit ups, squats, etc. Where there is a will there is a way.
As part of this challenge we were given a membership to Gold’s Gym and access to amazing trainers. Now I train/work out with Lass at least 3 times a week. My sessions are from 5 to 6 Monday, Wednesday, and Friday. Andy works with Wes 3 times a week too. The gym is on my way home from work so I just swing in and punch out an hour and head home. Andy sets his sessions so that he goes between 7 and 8pm. Andy also will work out in the morning. Nothing like working with Wes but he’ll do some to build muscle and endurance. Plus Andy walks all day everyday so he’s constantly moving.
How do you make sure to get a workout in? Post a comment and tell me!
A friend of mine once asked: “What would you do if you could not fail?” What goals would you not strive for, if you believed they were all achievable? Would you be satisfied with watching a swim meet or would you want to be in the pool? Would you be happy shopping in the women’s section, or would you want to look like the model on the cover of your favorite magazine?
If we’re honest with ourselves, most of us would change something about our current life choices. And I’m here to say: Just do it.
You want to know why my family was chosen to be a part of this contest? Because I entered the contest. You can never win a contest, if you are afraid to put yourself out there and try. The questions were basic, so why didn’t you enter? I never thought they would pick my family, but I sent in the application anyway.
Just do it, try.
You have been reading about my family and the Lehmans. Now it is your turn. Put your nickel down; become an active participant in this challenge. Commit to making the changes for your family. You can enter for next year by clicking here. Good luck!
Post a comment below and tell me one thing you promise to “just do!” this week.