Each year, specifically right before the new year, we make a commitment to ourselves to “do better”. We promise to lose weight, eat better, practice self care, etc. Entering into 2020, no one was prepared for the pandemic that would hit us! It came in with a bang and many of those 2020 self promises went out with a bang too! So it’s 2021! What will YOU do to recenter, reset, and focus on those promises and goals.
The first thing YOU will do is learn the myths surrounding exercise and nutrition.
Myth #1: No matter what I eat, if I exercise, I can maintain or lose weight.
While that’s certainly a sweet dream, it’s impossible not to make changes to your eating habits and lose weight. To lose one pound per week, you must reduce your daily calories by 500. The 500 calories can be found in your favorite Starbucks drink, the kids’ snacks you nibble on, or that dinner portion of pasta. Making simple healthy swaps for higher calorie items will reduce your calories.
Myth #2: Don’t eat carbohydrates
Carbohydrates are essential to your health. Each individual needs a certain amount of carbohydrates to sustain their energy during the day and for a workout. “Eating a potato, a bowl of pasta, or any type of carbohydrate-rich food won't automatically make you fatter. In fact, the Australian Dietary Guidelines recommend 45–65% of energy needs come from carbohydrates. (https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-and-carbohydrates) “
Myth #3: A meal that deviates from your health plan will make you fat.
When you eat a meal that doesn’t align with your meal plan, it’s not the end of the world. There is no need to skip any meals or do extra cardio the following day. All that you need to do is get back on track with your healthy meals and continue to succeed.
Now that YOU have read three common myths about nutrition and exercise. Let’s talk about exercise. Exercise is not what it used to be. While there are fundamental principles to cardiovascular endurance and strength, exercise doesn’t have to be treadmill running and Bootcamp; it can be FUN. The American Heart Association recommends that YOU get at least 150 minutes of moderate aerobic activity each week and at least two days of muscle strengthening activity. While this may seem like a major time commitment, a healthy lifestyle is all about convenience for YOU. It is best to create a fitness schedule that will cause YOU the least amount of stress. Below is an example of fitness classes that YOU could participate in that would meet the recommendations above.
Monday: Cardio Strength (30 mins-1 hour)
Tuesday: Rest
Wednesday: Dance Fitness (30 mins- 1 hour)
Thursday: High Intensity Interval Training- HIIT (30 mins- 1 hour)
Friday: Rest
Saturday: Brisk walk around the neighborhood- Feel free to bring along a friend
Sunday: Rest
Proper nutrition and adequate exercise are just two examples of self care. As YOU continue to navigate your health goals and this pandemic, remember to drink plenty of water (a gallon a day keeps the doctor away!), stand up from your workstation and circulate your blood, eat foods that fuel your body(fruits, vegetables, and lean meats) and not an excessive amount of the crowd favorites (cookies, brownies, chips, etc). This will make all the difference in how you feel. Most importantly, BE KIND TO YOURSELF. Even while working towards a goal, no setback is too hard to make a comeback from!
If you’re looking for support in working towards your 2021 fitness goals or starting a new health journey, please contact me at tamaramcneill92@gmail.com or by phone at 910-797-4559.