Resolving to weigh less, eat well, and be strong in 2017? Let’s Move Quad Cities assembled our dream team of QC Fitness and Nutrition Experts to provide “Eight Weeks to a Better You!” For our Final Week #8, we’re talking making changes for life. QC Health Coach Holley Blaser and Registered Dietitian Jeni Tackett, Rock Valley Physical Therapy, show you how.
Holley Blaser on a Life Changing Mindset:
We’re 8 weeks into 2017 and I’m assuming there are two reactions to this fact:
Reaction #1 – Yahoo – I’m sticking to my goals and seeing results!
Reaction #2 – 8 weeks and I’ve hit an exercise wall. I’m over it.
If you had the first reaction, congratulations and “keep on keepin’ on” (Thanks Joe Dirt)!
If you had the second reaction, it’s okay! Setbacks happen, but how we respond to these setbacks is what defines us.
Here are a few ways to beat the exercise slump:
- Mix up the Mode. Don’t get stuck doing just one activity, like cardio. Exchange a cardio day with a body weight day to include wall sits, sit-ups, push-ups and planks.
- Intensify your Intensity. If you generally achieve 4 miles per day, shoot to accomplish 3 miles at a faster pace.
- Try a Time Change. If you’re used to working out in the evenings, give mornings a try (or vice versa). You never know until you try.
Please note, don’t change EVERYTHING at once. Take one of the slump suggestions above and give it shot!
Jeni Tackett on the Diet Slump:
There will always be bumps in the road during your wellness journey!
Eating healthy is not always easy, especially during holidays, birthdays, vacations, or just dreary days when you are uninspired.
Focusing on health can help you stay motivated to eat nutritious foods. Even if the scale is not moving in the direction that you want, eating healthier foods such as fruits, vegetables, whole grains, beans, and nuts provides you with fiber and nutrients that are important for your heart, stomach, and intestine health.
For example, including foods with magnesium – such as beans, nuts, and whole grains – can help with blood pressure control. Eating oatmeal for breakfast can help lower cholesterol levels.
Healthy eating is an important habit beyond the scale!
Change for Life
Discount the notion that you need to be in perfect physical shape TODAY. Living healthy is an hourly, daily, and weekly pursuit.
In reality, ‘perfection’ is fictional and impractical, especially when it comes to exercise.
So how do you make small changes that can lead to big results?
1. Remember that challenges happen. Injuries can occur, burnout can strike, or life events can get in the way. Listen to what your body needs – and what your mind – needs to be at your best. You can take more solid steps toward fitness when you are ready, physically and mentally.
Reward yourself for even small victories with exercise. For example, if you have started parking farther away from the store in every parking lot, celebrate! Give yourself a mental high five, grab a hug from a loved one, or treat yourself to a lo-cal smoothie for adding in that extra activity.
2. Remember to stay focused on the overall goal. Take one small step at a time, forgive your missteps, and celebrate your accomplishments every step of the way! You’ve got this!
The word “diet” is often associated with failure. Focus on healthy eating rather than deprivation.
Dieting is often synonymous with guilt, “shoulds,” and “can’t haves.”
Behavioral changes for weight loss include healthy eating, regular physical activity, and acceptance of the weight you achieve through a healthy lifestyle.
Skip the absolutes of “always,” “never,” and “must.” For example, never say, I always skip dessert, I’ll never eat another French fry, or I must run every day.
Remember that nobody is perfect! Allow yourself occasional slip-up without feeling guilty. Just get right back on track at the next meal or exercise session.
Finally, expect to be successful. Positive self-talk and realistic expectations will = success!
|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.|
|Aryn Lloyd, Cody Lichthardt, and Holley Blaser are personal trainers at Rock Valley Health. You can read their bios and other blog posts by clicking here.|