2019 Get.It.Together Plan
How did I get here?
There are many things that I can say that caused me to gain 10 pounds in the last two months, but at the end of the day, I ate….and I ate ALOT…and most of It was bad for me….
Cake, cookies, burgers, fries, ribs…you name it, I ate it!
I also have not been pushing myself in my workouts - I counted it as a win if I just showed up.
Over the course of time, I started to feel the effects of my bad decisions: achy joints and feet, sluggish, and completely exhausted. I knew it was time to make some changes when I put on some pants for work and my stomach literally overlapped the band of the pants…Really? This is what it has come to???
Just as the blog picture states, I will be focusing not on dieting and exercising but training and eating. So, whats the difference? - dieting and exercise is a temporary fix.
Training & Eating is a LIFESTYLE!!!
Over the next 8 weeks, I will be working The Plan, with a goal to not just look better but also feel better by the end of year.
Eating - this by far, will be the most difficult for me. I love good food! I love desserts - my love for desserts is what gave me the idea for this blog in the first place! But I know that over-indulging is just not good for me…it’s not good for anybody. I am not interested in any of the fad diets that are popular these days. I am interested in developing a healthy relationship with food which doesn’t involve completely eliminating any food group, especially carbs! This is about being disciplined with my food - not temporary changes that I know I would never sustain.
Plus, I don’t think that carbs are really the problem - it is the amount of processed foods that are in my diet….it ALL of our diets.
So, I have two goals for my Eating Plan:
80/20 Clean Eating - my goal is that 80% of my diet will be made up of whole foods, which means I will eat:
Lean meat (chicken, fish, shrimp)
Whole grains (oatmeal, brown rice)
Fruits (bananas, grapes, pineapple)
Vegetables (broccoli, sweet potatoes, green beans)
The 20% leaves room for me to have some processed foods in my diet, such as protein powder, almond milk (I am just not going to make my own), and the occasional Chic-Fit-A sandwich…
2. STOP EATING SO MUCH DESSERT - I would eat dessert everyday if I could but it is just not good for my overall health to do so. But I also know it is not realistic for me to say that I will not eat dessert for an extended period of time. History has shown that doing that is a recipe for disaster for me. So, I will allow myself to have one of two desserts every day:
1 oz. (approximately 180 calories) of high-quality dark chocolate (70% or more cacao), or - the good dark chocolate is high in antioxidants, contain at least 3g of dietary fiber per serving, and is low in added sugar.
Enlightened or Halo Top ice cream - yes, this would fall into the processed foods category but one serving a day would fall in that 20% category
Training - luckily, I have not, not worked out for more than two weeks at a time for the last 10-12 years. So, my goal with this new training plan is to increase the intensity of my workouts.
Weight Training - currently, I work out with my trainer two days a week - Monday and Friday. I don’t usually do any serious weight training while I am on the road. My goal is to do weight training a total of 3-4 days a week. That is a 50% increase over what I currently do…sigh… Increasing overall muscle tone burns more calories and I need to burn as many calories as possible! I am not good at putting together my own weight training workouts, so I will test out a few apps and see which ones I like the best.
Cardio - I am pretty good at getting in 3-4 days of cardio a week, which is usually a treadmill or ARC trainer workout. But I need to challenge myself to improve my overall cardiovascular health. So my goal is to run 3 days a week - I trained for and ran one half-marathon a few years ago and I learned a few thing: I can do it but I have no desire TO run long distances. However, I don’t mind the running shorter distances, so I will do two 3 mile days and one 2 mile day, with the goal of approaching an 11 minute mile…Currently, I am hovering around a 13 minutes mile. I don’t know if I will be able to improve my average by 2 minutes in 8 weeks but I will try!
Pray for my strength…and for oxygen…
General Health & Wellness - overall health is more than just eating and training. There are other goals that I have to support my overall physical health.
Take a Daily Multi-vitamin - when I don’t take my vitamins, I feel horrible. So, I know this is key to my wellness plan. I also would like to know what vitamins I am lacking in my diet that causes me to feel so bad when I don’t take the vitamins, which leads me to the next point…
Get a physical - I haven’t had one in years and I am way overdue
Drink 100oz of water a day
Develop better sleep patterns - I have NO idea how to make this happen but I will try…
I can’t believe I am putting this on the internet, but below are my beginning stats:
Weight: 179.6 pounds
Waist: 35.6 inches
Hips: 45.5 inches
You may wonder, “So what is the goal?” - well, my goal for this first 8 weeks is to:
Drop at least 10 pounds
Lose 2 inches off my waist and hips
Have more energy
Have better sleep patterns