Fitness Friday – 5th January 2018

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Fitness Friday

This is truly the most important post of the year – why? Because it’s new year and everyone is on the fitness bandwagon, but no seriously, for me, it’s circumstantial that it’s the beginning of the year – The last 3 months of last year, I was hit by virus after virus and then a chest infection, in fact, 15 weeks later I’m still coughing, so that is putting paid to much of my exercise.  But ironically, that made me realise that I have to change things up. It’s not enough just doing the little bits and pieces, I’m going to have to change the lifestyle if I’m going to get better.

I also find the whole going to the doctors really hard, you can never get an appointment and when you do, you are made to feel guilty that you are possibly taking the appointment away from someone who needs it urgently. Ok – So perhaps I should have pushed this more as now, I do need to see the doctor urgently to see if we can kick this awful cough and debilitating feeling.  That said, I am feeling much better this week as I’ve headed back to work. So what am I doing to try to get myself back on track?

Here are my top 5 tips on getting healthy again:

  1. I’m tracking my calories – I’m doing this mainly to check and see that I’m eating roughly the right proportions of things – a couple of years ago I read somewhere that the optimum for healthy eating is 40% protein, 30% fat and 30% carbs, so that’s what I’m trying to do as well as keeping within my calorie requirements.  I am tracking this on MyFitnessPal which I find really useful and a good free tool to get started.
  2. I’m committing to 10k steps a day – Now this is hard, I used to laugh when people said that as I’ve only ever had a FitBit as a freelancer. When I was Freelance, I had to up my steps challenge to 15k as I was easily doing 10k, most days nearer 20k, some, when doing exercise up at 27k steps – But oh, the office job is not a friend of steps! Take yesterday for example, by lunchtime I had done 2,451 steps – ARGH, that’s crazy and not good!
  3. Fit in at least one form of exercise per day – This is one I also find difficult, as when I get home and get boys to bed, it’s gone 8.30pm and I pretty much just want to go to bed myself, but I’m going to have to change that – I do try to walk at least 20 mins at lunchtime, but that depends on whether people put meetings in my diary.
  4. Eat well – I am pretty good at this, I’m using my tracker on my Meal Planning Monday Post, this really helps me to plan our meals, not only does it make sure that we are eating varied foods, but it also serves as a good plan for shopping and not wasting food or indeed money.  I use Amelia Freer’s Positive Nutrition Pyramid to track this on a daily basis.  In fact, I have read all of Amelia’s books and I have to say the foundations of a good healthy diet is totally achievable if you know how. I think the pyramid for me is the single biggest tool that I have used that I find useful. I’m not saying the tracking calories is not good, but feeding your body optimum food and the right food as a lot to be said for it!
  5. Ditch the booze – Now this is the one that I think I’m going to find difficult, I enjoy my wine and prosecco, but I have to say it’s the one thing that I have in my gift to stop over indulging on the calories. I will find this hard when in social situations – but a colleague introduced me to BrewDog’s Nanny State and I have to say, it’s a winner for me, tastes good and low in calories.

I obviously have way more to do to get fit, but this is my starting point. each one of these has been chosen deliberately to help me achieve my overall goals, but also, the are habit forming and I have got a tracker for all of them just in my notepad. I use coloured Washi tape to bookmark the page making finding it super easy when I need it.

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