Confessions of an Unintentional Domestic Goddess

Just another weblog

Lifestyle Changes Day 3 – Goal!

on January 12, 2012

Alright my friends. We’ve now conquered plate geometry and the higher math of making the swaps and calories in vs calories out. Are you ready for the next challenge?

Exercise. There, I said it. Yes, it seems to be the bane of our existence sometimes and i”m right there with ya. I mean really, I don’t have the time. I’m a busy mom with children in different schools that start and stop at different times. I have errands to run, I have hair to wash, I have lightbulbs to dust, yadda yadda yadda. I can make excuses with the best of them. But what I really need to be doing is reminding myself why I need to be doing it, i.e. my pants that don’t seem to fit quite right, and the jiggly bits that I never had before. Even though my hubby says he likes the junk in my trunk, when it bounces like a car w/no shocks, yeah, that’s really not too attractive in my mind. So, compared with the reality of needing to buy a new wardrobe for all the wrong reasons, getting my arse off the couch and going for a walk on a nice day, it’s not so bad.

Here’s the thing about exercising you may not know, it does more things for you than helping you stay in your favorite clothes. It releases endorphins when you do it, even for only 10 minutes at a time. Endorphins are your body’s happy pill, which = stress relief. And who couldn’t use some stress relief?

You don’t have to own exercise equipment or a gym membership. All that’s required is a pair of sneakers. if it’s been a while since you’ve done anything physical, start simple. Park your car farther from the grocery door than you normally do. Take the stairs instead of the elevator, even if you can only start out going down. Walk your dog around the block. Simple. A very important note, if you feel out of breath, slow down, go at your own pace, it’s not a race. And one very important thing to keep in mind: you didn’t get where you are now overnight, and you won’t get back to your high school weight over night either. Ok, well, maybe your high school weight isn’t your goal, but whatever your goal is, you have to take baby steps, literally, to get there.

I will tell you something though. If you are older, 40’s or above, your metabolism is slower than it used to be. (As if you hadn’t noticed already, right?) It will take more work on your part to get where you want to go. But, the other thing is when you begin exercising, if you are doing any strength or weight training at all, you will be building muscle mass. Yes, you will be building, but it’s a good thing, really it is. Muscle does weigh more than fat tissue, so don’t get discouraged if you get on a scale and you haven’t lost any weight. This is when you need to rely more on how your clothes feel. if your clothes are fitting better, that’s what you’re going for.

One of the biggest reasons building muscle mass is a good thing is that muscle burns more calories than fat tissue does. So why wouldn’t you want to make more of it? Not to mention, when you do strength training or weight lifting, your metabolism stays elevated for 24 hrs after you exercise. How awesome is that?? Oh, yeah, there is another tiny little thing called bone density. When you are strength training, you will be increasing bone density and if you have a family history of osteoporosis, you need to do all you can to counteract that predisposition. And stronger muscles=stronger joints. Doesn’t everyone want to have stronger joints?

So after reading all of that, are you ready to lace up your sneaks? If you are in a part of the country where the weather sucks right now (like here today- low 30’s w/a windchill in the low 20’s) you may have other options. Of course you know about the mall. if you do the mall, I’d suggest going early before it technically opens, that way you’re not dodging shoppers and the temptation to stop in your favorite shop, or the funky new boutique and spend money that you don’t need to spend.  One of the local high schools has a large multi-purpose center where they play basketball and have various other functions, the upper mezzanine walkway is a track that is open to the public for walking/running during certain hours. I love it because it’s a nice level surface, it’s not going to be frigid like outside today, nor will we have to dodge other people. There are other people there occasionally, but normally we are there alone.

And since we’re talking about goals, have you set your goals yet? You need to have well-defined goals, short-term and long-term. And they need to be realistic and attainable. I know, I hear ya. I’d give my left foot to drop those pounds instantaneously, but, since the only way I can lose those pounds is to REALLY lose my left foot, I guess, I’ll just keep doing what I’m doing. BAck to your goals,  I mean really, you can’t get where you want to go without a map, right? Your goals (along with your journal) will be your map. If you have 50 lbs to lose in total, it will realistically take you a minimum of six months to get there at a rate of 2lbs per week. If you want to lose the weight for good, it has to be done at the slower pace than the ‘lose 10 lbs in a week’ people tell you to do. Those people who sell you a product or plan that will help you drop that much that quickly are selling water weight loss, and only setting you up for failure ultimately. Why? when you drop the pounds that fast, you aren’t changing a thing. You aren’t changing your habits or your mind frame or what’s driving you to eat more than you need to.

Have you started the food journal yet? it’s really amazing when you see what you’ve been eating, in black and white in front of you. It’s easy to not think about it too much, the number of calories you’re eating. And once you do see it, at least for me anyway, you’ll get inspired to keep it up. And I think you’ll also realize you can eat well and not feel deprived or starved, and still keep your calorie intake at a reasonable level.

Ok, I think that’s enough for one day. And since I’m sharing, I’ll tell you my day today. (I started wearing a pedometer, that’ll be my next post)

breakfast: 2 cups coffee w/half n half, 1 C Kashi Go lean crunch cereal & 1 C almond milk

lunch: Healthy choice chicken tortilla soup w/whole wheat crackers & water

snack: 2 clementine oranges & air popped popcorn, hot herb tea

dinner: tex mex chicken chowder, tortilla chips & water

exercise: washing dishes, vacuuming, walking: 2miles, cooking (see, it all counts, really)

Now, I”m tired. My pedometer reads 5811 steps. My goal is 10,000 steps per day.

Next up, alcohol and pedometers. Yes, that means drunken pedometers. I’ll leave you to think on that! 😀

2 responses to “Lifestyle Changes Day 3 – Goal!

  1. valcitygal says:

    You had me at the jiggling like a car with no shocks! 🙂 LOL Love it. And true… I’m at that phase where I know what I need to do, I just have to make up my mind to DO it already… lol

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