Since November 2009, I have been consistently tracking my daily food intake and physical activity on a free website called NutriMirror (NM). You can find it at www.nutrimirror.com (go check it out!). NM is an awesome tool because you can track your eating and exercise habits, and it adjusts your daily Calorie level based on your input for each of those things. It also tracks your daily totals for fat, carbohydrates, protein, vitamins, minerals and water. You can set up a profile with pictures, goals, etc. I have done part of that already but when it asked about my goals, I realized I should post this here instead.
In general, I am a perfectionist and a rule follower, so I sometimes have viewed goals like rules (feeling guilty when I fall short). In college especially, I struggled to exercise consistently because of pressure I put on myself to perform well in school...I would do something overboard and then not exercise the rest of the week. It felt like exercise was adding to whatever stressful event (work, school, etc) I had going on. Sure, I was studying nutrition concepts in school, but exercise, the other part of the equation, was difficult for me. I can also be a stress eater so my weight varied quite a bit because of this double whammy. I was overweight, but I didn't think I was unhealthy. However, using NM and focusing much more on "being green" has really helped me to feel and look my best!
Of course, it has been said something to the effect, "If you want what you've never had, you have to do what you've never done." Around October of 2008, I also found a quote by another health professional, saying in effect, the choices you make today will affect your health ten years from now. I decided that 10 years from that point, I didn't want to wake up still dealing with the same old mountain (lack of exercise, stress eating, clothes not fitting right, etc). I started setting small goals for the week and for the month, based on what I thought I could do. If I didn’t reach the goal I needed to change it. Likewise, if I didn’t like the goal or met it too easily, I needed to change it when the specific timeframe was up. I just really wanted to exercise consistently and see what resulted!
When it comes to goals, it is important to make them SMART (Specific, Measurable, Attainable, Realistic, and Timely). So in the spirit of consistency, I now have one broad goal...just do something everyday! Mainly, I make this goal SMART by using my treadmill; its tracking system has really helped. This year my goal is to walk 2 miles a day minimum (730 miles/year). It doesn't sound like much, but it is consistently adding up (versus doing say 6 or 10 miles in one day, and then skipping the rest of the week!).
Sometimes, I do take a break (life happens, or I just physically need it), so then the next day or so, I will just add those 2 miles to the next workout. I prevent boredom by listening to music, reading magazines, daydreaming, talking on the phone, etc. I often go past 2 miles, but the minimum goal is for those days when I just can't keep going. It really has helped me to relax and accept "good enough" days.
Having a minimum goal of 2 miles, at first felt like a big goal (a long time on my treadmill). Before this year started, I had actually take time to slowly work up to it. Originally the goal had been 10 minutes on my treadmill (it was new), knowing that I would do more. Now, I almost always walk or run the distance in under 30 minutes (again, my goal is consistency, not speed or distance ultimately). The only time I don't is if I am talking on the phone or reading something really interesting (hard to concentrate!).
I really like this goal because it is simple, but not necessarily effortless. As you can imagine, if I skip even two or three days, it really adds up! So, it is motivating to stay up with the mileage. Sometimes, I work ahead if I know something is coming up. In fact, because of our recent move, I did all my July miles in JUNE!! Hey, I didn't have much else to do with my husband already up in North Dakota, and knew I would be without my treadmill (I am a planner, for sure!). In July, I walked and ran several miles a day in the summer heat (thanks to my treadmill training, I ran the routes faster than I previously was able to do!).
While gym memberships can be helpful for some, I am a firm believer that you can work out in so many other ways and still be healthy. I now have much more energy and motivation to try other activities, besides walking and running. I am very creative in doing home gym types of things with small weights, a shiatsu ball, yoga, stretching, dynabands, calisthenics, kickboxing, etc.
The tracking system on NutriMirror has helped me see my progress with exercise and eating right. My weight has steadily decreased, though in a safe and healthy way. In fact, I have lost about 20# since signing up for NM, which makes a total of about 30# since October 2008 when I decided to make those personal lifestyle changes. I feel confident that I can stay healthy despite Life’s many changes. I can’t wait to see what the next ten years holds in store!
No comments:
Post a Comment