“You must do the things you think you cannot do.” Eleanor Roosevelt
I get a ton of questions daily about what I eat and what kind of exercise I do, so I thought I’d write today and share what I’ve found works for me. I plan on making this an ongoing series, posting my workouts, meal plans and anything else I find motivational or inspirational. I know that I love seeing other people post about their meal plans and exercise routines. I love finding new recipes and ideas. My idea of spicing up the kitchen is buying chicken with the skin on. I know, I’m living life on the edge! Be jealous.
I don’t know about you but I’d much rather think about food than politics or the state of the Union which has been filling up my social media feeds here lately. All the scrolling to find videos of puppies and kittens and things that make me happy is exhausting lately and quite frankly should be counted as exercise. All that finger swiping has to be burning calories. I’m going to google that…
Apparently there is an app that calculates how many tweet calories you burn. An argument could be made that swiping, liking and commenting burns about the same amount of calories as tweeting. The average, healthy person burns about 2.65 calories per minute. It takes 23 seconds approximately to craft a 140 character tweet, which means that sending one tweet burns about 1.03 calories. I don’t do math, so I’m not fact checking this information. I can’t believe someone sat around trying to figure that out, but it came in handy today.
Anyway, I digress. One of my major goals for 2017 is to meal plan/prep every week. So far so good. I’ve noticed by planning my meals each week, I’ve saved a ton of money and time. I was literally going to the grocery story every day last year, spending roughly $30-$60 each visit. More if I was at Target. We also ate out more often, and I’ve been scaling that back to once a week, maybe twice at most. Since meal planning/prepping, I’m spending about $150 per week, $600 per month on groceries, approximately. Some weeks it’s a little higher, some a little lower. I was spending $210 – $420 per week before. That’s just ridiculous. Sunday is my planning day and Monday is my shopping/prepping day. I put little stars next to the meals that go over really well, and I have theme nights.
Whimsical Wednesdays (when I try something new)
Thematic Thursdays (I look for dishes from other cultures/countries – Italian, Spanish, German, Chinese, etc…)
Fallback Fridays (old favorites, comfort foods)
Silly Saturdays (fun foods – like make your own pizza or finger foods only)
I don’t always stick to these themes, but it gives me a guidepost and makes it easier when I’m trying to plan to keep things new and different. I usually incorporate at least one crockpot meal and I don’t cook on Sundays.
I do not diet. However, I do believe that what we do in the kitchen, dictates how successful we will be in creating healthier, fitter, happier versions of ourselves. I follow the 80/20 rule. 80% of the time I follow a healthy, clean and wholesome food plan. The 20% rule is because I love Chick Fil A, Girl Scout Cookies, Chocolate and wine and I don’t believe in deprivation. I spent years abusing my body. Starving. Overeating. Binge eating. The word “die” is in diet for a reason. It was literally killing me. I’ve tried every diet out there and none of it worked long-term. I worked with a nutritionist and therapist prior to my surgery and there is a reason they require it. My relationship with food was detrimental to my mental, physical and emotional well-being. I had to change the way I felt and thought about food or I would end up being another statistic. I felt like surgery was a pretty drastic action, it wasn’t something I entered into lightly, and I didn’t want to put myself thru all of the this only to end up back where I started someday.
I learned that food is neither inherently good nor inherently bad. We assign values to food and it creates this unhealthy relationship. We eat something “bad” and we beat ourselves up, feeling crappy and worthless and in my case, I’d end up just eating more “bad” food in this vicious cycle of self-loathing. We embark on these crazy diets and fads, billions of dollars are spent every year, making the fitness/health industry one of the largest, yet we are still obese as a country on the whole and that number is rising every day. There isn’t a magic formula or magic pill to lose weight or get fit. If there was I definitely would have found it by now. Losing weight also doesn’t mean losing fat. The scale lies. I threw out my scale and it was the best decision I ever made.
THROW OUT THE SCALE!
You will be happier I promise. Take your measurements, pay attention to how you feel, how your clothes feel and celebrate non-scale victories. The scale will only make you miserable and obsessed, it is not an accurate measure of your success, failure or progress. It doesn’t tell the whole story. In fact, the scale tells “alternative facts”. Cheeky I know, I went there. Deal with it ❤
How much do I eat?
Here is the other mistake many people (especially women) make when it comes to food and eating. We don’t eat enough. I KNOW! Shocking, but true. We are starving ourselves. Our bodies need fuel, especially if you are working out. I use the formula below to determine how many calories I should be consuming each day and I use the MyFitnessPal app (iPhone) to track my food. I’m not super religious about tracking, mostly I use it to ensure I’m getting my protein each day. I aim to get about 60+ grams of protein each day. Then I balance out the rest of my diet with fruits/vegetables, whole grains, fats, etc.
|What is your gender?||Your Score:||1 or less – 1,200 – 1,499 calories|
|Female||+1||2 – 1,500 – 1,799 calories|
|Male||+2||3 – 1,800 – 2,099 calories|
|4 – 2,100 – 2,399 calories|
|What is your weight?||5 – 2,400 – 2,699 calories|
|130 lbs or less||+1||6 – 2,700 – 2,999 calories|
|131-160 lbs||+2||7 – 3,000 – 3,299 calories|
|161-180 lbs||+3||8 or more – 3,300 – 3,599 calories|
|181 – 200 lbs||+4|
|201 – 220 lbs||+5|
|221 lbs +||+6|
|What is your current activity level?|
|Inactive (desk job)||-1|
|Moderate (server in a restaurant)||0|
|Very Active (construction worker)||+1|
|What is your goal?|
You are wondering how I know how much I weigh if I threw out my scale. Well, I still have to go to the doctor and they make me stand on it. You’ll have some idea of how much you weigh, even if you don’t have a scale.
Make sure you are eating enough!
Exercise – I work out 4-6 days per week, depending on what is going on that week. Never fewer than 4 days and never on Sunday. What I do each day depends on my mood and how I feel. Typically, I walk 4-5 days per week, 1-3 miles. Currently, I am doing the T25 program thru Beachbody, which are 25 minutes in length and vary each day in terms of what is focused on (i.e. lower body, total body, cardio). I also work to hit at least 10,000 steps per day.
I don’t love exercise, and I won’t pretend that I do. I do it because I do love how it is changing my body and how strong it makes me feel. I do it because I don’t want to gain the weight back, and I still have inches I want to lose. I do it because I know how bad not doing it makes me feel. I can’t and won’t go back there. I wish there was another way, an easier way. But there is not. You have to move your body and fuel it with wholesome and nutritious foods. It takes so much longer to take it off than it does to put it on, which is horribly unfair. Alas, it’s the way it is and that won’t change. Find what motivates and inspires you. Make exercise a daily task or to-do on your list, schedule it on your calendar. Whatever you need to do to make working out and YOU a priority. You deserve it. You need it. You’ll be a better person for it.
I’m here for you. We can do this together. We’ve totally got this!
Next time, I’ll share meal prep ideas, meal plans and recipes. Let me know if there is anything I can do to help you, inspire you, motivate you.