Resolving to weigh less, eat well, and be strong in 2017? We’ve assembled our dream team of QC Fitness and Nutrition Experts from Rock Valley Physical Therapy to provide “8 Weeks to a Better You”!
Week 1: Aryn Lloyd and Jeni Tackett share how to reframe your mindset for success
Do you tell yourself, “Things will settle down after the holidays…then I will get back to being active and eating better?”
We tend to create a lot of busyness in our lives, and often times we feel we don’t have time to exercise.
One question I might ask is as you begin your New Year is, how are you going to plan your time or restructure your time? Try and identify those “time waster” parts of your day so that you can cut out or cut down on time wasted.
How often do you check Facebook a day? How much time does that cost you? How much time do you spend getting ready in the morning? How much time do you spend in front of a screen in TV time or shopping online? How much time do you spend driving and attending kids’ activities?
How could you use more of your new time? To be physically active and to eat better!
“I will start my diet on Monday.”
Have you been putting off a diet overhaul for too long?
Healthy eating takes planning and must be a priority if you want to lose weight in 2017. Like Aryn said, evaluate your activities, and cut back on wasted time on social media, or in front of screens.
Set aside time each week for grocery shopping and preparing healthy foods for you and your family. When you take the time to plan, you are less likely to pick up fast food from a drive-thru, or stop for a pizza after work.
Every evening, make yourself a healthy lunch to take to work the next day. Put healthy eating and regular exercise as top priorities this year!
The lowdown on fitness gadgets: What tools do you really need?
There are a lot of tools out there for feedback and motivation. There are Fitbits; watches that track steps, distance, and heart rate; smart phones with apps like Strava, and MyFitnessPal; music and headphones. These are all great tools, but they also can cost a lot of money and time just to get started. They really are not a necessity when it comes to being active.
Sometimes the best tools to get started are just a good pair of athletic shoes and an exercise buddy.
Don’t have an exercise buddy? Try an exercise class, take to social media to find groups, or even post an idea to go for a walk or to a class.
If you have a gym membership, try to get acquainted with the gym equipment. Ask for a tour of the facility, or ask a staff person to walk you through the equipment, even if you have done it before.
Healthy eating does not have to be expensive. Shopping at grocery stores such as Aldi, Save A Lot, and Walmart can save you significant money on fruit, vegetables, lean meats, low-fat dairy products, nuts, beans, and whole grains.
Shop for generic items at grocery stores for cost savings. Cost-compare and learn the best places to stretch your food budget.
Make a goal to eat out less, which will save you significant money. Eating out should be a special occasion rather than a daily habit. Eating at home more will save you money, and can improve your health.
Food journaling can help you have accountability.
A simple notebook and pen can do the trick. Write down everything you eat and drink for a week, and then make goals to improve your diet.
Include positive people in your life!
Include people who don’t sabotage your time or your attitude.
Sometimes people feel guilty for taking time to exercise or for taking time to go to the gym because their significant other feels they spend too much time away from them, or the kids, or other obligations.
My suggestion is to talk about it ahead of time. Talk about the ways physical activity can improve your health.
Invite your significant other to do it with you.
Discuss the barriers that might come up along the way and how you plan to work around those.
Let your family and close friends know that you are trying to eat healthier and exercise.
Be honest with people who have a tendency to bring unhealthy foods into the home or workplace.
You may find that others around you are also working to eat healthier! You can be a good influence on those around you by sharing your goals for the New Year.
Find a “no excuses” zone in your home.
The gym isn’t a place for everyone, and it can also be a costly option for being active if you don’t end up using your membership.
You may also find you are not able to make it to the gym as often as you would like.
Exercising at home can be a great option when all else fails. Two years ago, over winter break, my husband and I spent 2 days organizing a room we had been using for storage.
We re-purposed the room into a “no excuses” exercise room. We didn’t have much in there to begin with; just some free weights, a yoga mat, some resistance bands, a TV to play exercise videos, a radio, and a fan.
Now we have bikes we set up on trainers and a treadmill. We have added more choices over time, but started simple.
We added a fresh coat of paint to the walls, and added some colorful pictures and some mirrors. Your “no excuses zone” could be the corner of your living room, the basement, your bedroom, even a room you don’t utilize very often.
Maybe you have to move the furniture around a bit for more space. Make it comfortable and your own!
Make your house a haven for healthy eating. Do not buy foods that will tempt you!
Stock your refrigerator with easy-to-grab-and-eat fruits and vegetables.
Place a fruit bowl on the counter to encourage you and your family to eat more fruit. Get rid of any candy dishes or cookie jars.
Do not be tempted by sales on junk foods.
Have will power for one hour in the grocery store so you don’t have to have willpower every day in your pantry!
What’s your motivation?
When I ask my clients this question, usually they say they are motivated to exercise because they want to be there for their family, and they want to look and feel better.
I rarely hear negativity or people comparing themselves to others.
Ask yourself this question often during the month of January, and for the rest of the year.
It will serve as a positive reminder of why being physically active is important to you!
Write down your motivation and post the paper where you need the reminder the most: at work, on the refrigerator, or near your bed.
Focus on the positive changes that can result by changing your diet: increased energy, lowered cholesterol, or weight loss.
We all have unique reasons we want to live a healthy lifestyle.
Take some time to evaluate your motivation, and focus on healthy change in the New Year!
|Aryn Lloyd is a Health Coach for Rock Valley Health. A Type 1 diabetic, she has led many chronic disease programs, including the YMCA’s Diabetes Prevention Program. She lives in Davenport with her husband, Ben, and their two daughters, Britta and Klara. You can read Aryn’s bio and other blog posts by clicking here.|
|Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Unity Point-Trinity and Two Rivers YMCA. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.|