28 Days to Health - Day 28

Wow- That month went by fast. I have to come clean. Not only did I not lose weight and tone up, I think I gained some! I was going to sculpt a whole new body in those 4 weeks. I figured that writing it down would motivate me immensely. Well it happened to coincide with the cold and flu season in pediatrics and once I got busy….well you know the rest I’m sure. My biggest mistake was that I set unrealistic goals- I wanted to work out 6 days a week and eat only healthy foods. I didn’t predetermine when I could rest and when I could splurge on my favorite dessert. Also I was mistaken in thinking that I could work out and ignore the house and it wouldn’t affect me. I found the busier I was the more important it was to be organized and have the house in order so that I could concentrate on me for those few minutes. The month wasn’t a complete loss I learned a lot and have been adjusting my routine! Here are some tips to keep in mind:

• Have a clear goal. Write it down and track your progress on a weekly basis. Mine is to wear a bathing suit with confidence.
• Get up early! I can’t stress this enough but also that means…go to bed early!
  If you can exercise in the morning, it sets the tone for the day. I found I was too exhausted to exercise in the evenings. If you can’t set aside time then do little bits of exercise while doing other things. Example: Calf lifts while you brush your teeth and stretching while the commercials are on. Having your kids play airplane on your feet is a good way to get in those crunches!
• Get a buddy that will help you share goals. I had no one else that was working toward the same thing. This made it easy to fall behind. Training for a race is a good common goal. Running is one of the easiest ways to lose weight and keep in shape. It doesn’t take a lot of equipment, just some good shoes and motivation.
• Carry a one liter bottle around with you. Refill it when it gets empty and from the moment you wake up until you go to bed drink, drink, drink.
• Move all day long. I have been known to jog back to my car when I am rounding just to feel myself move some more! Stretch too!! I’ve always wanted to be more flexible and have often watched my baby chew on his feet with envy! As we get older we get tighter and gradually take the easy way out.
• Shop for healthy food. If you’re hungry and the refrigerator is empty you’re more likely to snack off your children’s plates. (I do this all the time and I’m really trying to stop! If your kids are done with their chicken dinosaurs… throw them out!) If you really need something after dinner then grab a bowl of cereal. It’s one of my favorite snacks.
• Finally, keep going even when you lapse. Being fit and eating healthy is a lifestyle. It’s not just what you do but who you are. Be easy on yourself when you relapse. . I ate fruits, veggies and whole grains for two weeks straight and felt so good about myself. Then I received an enormous bag of Myer lemons I made lemon bars for a week and a half straight. And ate them all. Surround yourself with healthy people. For my own motivational plateau, I’ve signed up for Denise Austin’s fitness plan. I am still committed to working towards a healthier lifestyle. I want it for myself as well as my children.

Sheila Cason, M.D., F.A.A.P.