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!
What’s one of the best ways to help your kid lose weight? Slim down yourself. That’s what a study that came out earlier this year from the University of California, San Diego School of Medicine and The University of Minnesota showed. Of course changing what I buy at the grocery store, for example, would have an impact on my children. But what’s been so impressive is that even in situations where I’m not in control, my daughter is making healthy choices!
From the beginning of the Healthy Family Challenge, my daughter, Anna, was really looking forward to working out at a gym. Unfortunately, at 9 years old, she’s too young to be allowed on the gym floor. When I broke the news to her, she was bummed. But I told Lass, my trainer, this and he developed a routine for Anna.
She does body weight squats, jumping jacks, toe touches and overhead presses with hand weights. Lass told her to do four sets of twelve reps each. For this month’s challenge she increased to 4 sets at 15 reps. She easily modified her workout and even added more. (Go Anna!) Plus, every day, she and her friends at daycare dance make up routines to do. Anna also loves to ride her bike around our neighborhood with the kids in town. And, of course, she tries to keep up with Jack, which is a tough job. He is consistently on the go!
For this month’s challenge, Anna, like me, was focused on losing weight. According to our doctor, she was at the high end of normal, so she wanted to lose a few pounds. One day, she went on a field trip to a pizza buffet and arcade with her daycare center. Rather than have 2 or 3 slices of pizza, Anna made herself a salad and had one slice of pizza because she wanted to make good choices. Amazing, right? She now feels so much better and full of energy and she doesn’t even miss the bad foods.
How have you helped your kids make healthy choices? Post a comment and tell me!
It has been a few months since I started going to the gym, and I still try to go to Spin class whenever it fits into my schedule. I love the fact that Spin pushes me to work harder than I really want to. A good Spin instructor individualizes the ride for each participant. You ride together, but each person works at his or her own level.
That said, I have to admit, that I often feel like leaving soon after the class begins. Before the second song ends, I find myself out of my comfort zone. I know that if I cycling on my own, I would probably slow down; or choose an easier route. I start to look around the room. Most people are barely breaking a sweat. I need a drink.
First Rule of Spin: Bring a water bottle.
We start to our first hill. The Sunday instructor loves to ride out of the saddle. (I should note: I choose classes based on when I can go, not the instructor that teaches them.) We begin a six-minute climb. She tells us to add a ¼ or ½ turn, if we can. Sometimes I add that much; sometimes I don’t. I believe you should push yourself. Keep pedaling to the beat of the music or faster. But if you can’t keep up, take off a little resistance
Second rule of Spin: It is your ride.
Yeah! Fifteen minutes are over! One quarter of the ride is done. I can do this!
We spend the next fifteen minutes working on speed and resistance. I forgot to bring a towel. My bars are dripping with sweat.
Third rule of Spin: Bring a towel.
Half of the class is over. With the lower resistance I start to feel like I can finish the class strong, but the instructor has a long climb planned. We begin a 24-minute ride up hill. We add on four complete turns as we stand out of the saddle, and do not decrease the resistance as we sit for short intervals to take a drink.
I am getting tired, but I realize that I am able to keep up with the class. I am holding my own. Sure there are some who are faster than I am, but I am keeping up!
The hill is over. We lower resistance, cool down and stretch. Class is over; we’ve all burned over 600 calories. I head home to shower. Another good workout done!
Do you take a gym class that pushes you harder than you’d work on your own? Post a comment below and tell me about it.
While working on this challenge, I’ve started to reflect on some of the ways that we all hold ourselves back from success. And I plan on being a winner in the weight loss game, so I wanted to share them with you.
1. We talk about going on a “diet.”
First things first: You need to throw the word “diet” out the window. When you make a plan to lose weight or eat more healthfully, don’t think of it as a diet. It is a way of life. Not a short-term, restrictive plan. Changing the way you eat can be difficult in the beginning. But with some planning and a little preparation you can be successful. Remember this isn’t a sprint. It’s a marathon. You didn’t wake up 10, 15, 20+ pounds heavier overnight. So know that the weight won’t come off overnight either. It just happens as a slow progression over a period of time.
2. We don’t really commit.
Just like the rest of you, Andy and I lead busy lives. Two full time jobs, two kids, keeping a happy marriage and a house to manage. Throw in planning and preparing healthy foods, food journaling and working out and it can be mind boggling. But you have to be willing to commit at any cost to succeed at being healthy. That doesn’t mean you should sacrifice your family, but know in your mind that being unhealthy is no longer an option.
3. We let life get in the way.
“Life” is going to happen and, as I’ve said in past blogs, if you wait for the perfect moment to take hold of your health it will never occur. You have to make it happen. I know a lot of women feel guilty for taking an hour out of their day three to four times a week to work out because it’s taking them away from their kids. But kids learn from watching what their parents do. Don’t you want to teach them to take good care of themselves? Getting yourself healthy and fit is not a selfish thing it’s a selfless thing and you’re paving the way for your legacy.
How do you think moms sabotage their get-healthy dreams? Post a comment and tell me!