How slowing it down has worked for me, and allowed me to finally see the results I've been working for...
A healthy lifestyle doesn't have to be so hardcore..
For so long I believed that going hard with my workout routines would be the way to reach my fitness goals.. So that's what I did, I would workout 6 or 7 days a week, lift heavy, run, do HIIT workouts and not only did I not see the results I wanted, I also wound up with a hernia, and knee injury that was so bad I could barely walk... all I could think was " omg what am I going to do now, I'll never reach my goals, I'm screwed" I decided that I need to take a new approach to my workouts... I'm 34, I've had 2 kids, and I have put my body through alot throughout my life.. what I was doing wasn't working, I felt super burned out and now injury after injury. Time for a change... A gentle approach and time to check in with myself to do what feels right..
A new way of exercise and a new way of thinking..
Tip #1 - Get those steps in...
First things first, running was soooo hard on my already not great knee's, so change it up... Walking is a great form of cardio, it is calming and great for clearing your mind. I started walking every morning as soon as I got up. I enjoy walking and we've all heard about getting in 10,000 steps a day.. Get walking, you would be surprised at the benefits from something as simple as walking.
Everytime I meet a person over the age of 80, who's still vibrant and full of life, I ask them their secret and 9/10 times they say - faith, love, and taking walks every day. We have to pay attention to our elders and listen to their wisdom- alot of time, they get it right.
Tip #2 - Strength Training in whatever way feels good to you..
Skinny-fat is a common term now... meaning you're thin but you don't look "toned" now thats not what I wanted.. I wanted to look fit.. lean and toned. I decided to still lift weights, but I now use a much lighter weight, I'll do more sets and reps but at the lighter weight it feels much better on my body- I also start incorporation compound movments such as reverse lunges with a bicep curl or an RDL with an upright row. I'll post more examples and upload videos in a later post. There are also great options such as pilates, swimming and vinyasa yoga. Just whatever works for you.. I suggest doing some form of strenght training 4 days a week along with walking or whatever cardio is your jam.
Tip #3 - Focus on Nutrition
Nutrion is the most important peice of the puzzle when it comes to getting the body you want. Use food for fuel to acheive what you want.. Want to gain lean muscle? Focus on protien and hitting you calorie goals.. Want to lean out and lose fat? Focus on being in a calorie deficit while still hitting your protein goals. The golden rule is aim for 0.8-1.2 grams of protein for each lb of your ideal weight... example- my ideal weight is 118lbs as a 5'3 female with a small frame so I aim for around 118 grams of protein each day. Using an app such as my fitness pal can be a great tool to tack your protein intake as well as track your calories... I suggest using this app for at least 3 days eating as you normally would to give you an idea of where you're currently at and what changes are right for you.
To get an idea of how many calories you need to gain, maintain or lose weight check out calculator.net
Tip #4 - Eat your damn veggies..
Something most of us have been hearing our whole lives.. eat those veggies!! It really is key to getting in shape.. fill your plate with colour.. You're going to get so many nutrients and feel full longer as veggies are a great source of fibre and they're low in calories.. eat them raw, cook them, cover them in seasoning, whatever just get in your veggies!! Also fruit... please eat fruit.. fruit doesn't make you fat.. it's delicious and sweet and full of vitamins. I get my fruit in each morning in a yummy protein smoothy.. I've posted a could of my favorite recipes to my instagram account @myhealthymomera
I will also post recipes in a seperate blog page in the next few days..
Tip #5 - Rest days..
I used to think taking an active rest day once a week was enough. An active rest day for me meant a walk, followed by running on the elliptical for half an hour, maybe some yoga or ab work.. Now when I take a rest day I fully embrace it.. I do still walk sometimes a couple times a day but I now will take the day to get stuff done around the house, catch up on a show I want to watch, read , maybe even take a nap. Rest days I always seem to feel hungrier and this is normal. I just be sure to stick to my calorie goals and have big focus on veggies and fruit. I have been taking 2 rest days a week and find it's helped me be less stressed and as a bonus I've had more time so I am much more productive.
Slowing it down can be scary but for me it worked..
Since making these changes I feel so much better. Very quickly I dropped a stubborn 10 lbs that I couldn't seem to shake in my old habits. I no longer feel burnt out.. I have more energy and am much happier. I know everybody is different but I am here to share my experiences. Doing to much can be damaging, overwhelming and unnecessary. Listen to your body, and do what's right for you. I finally did and I am so thankful that I did.
