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Saturday, October 18, 2008

Tip List - Healthy Lifestyle Editon

This morning at the gym I stepped on the scale, and {cue triumphant music} I officially hit my pre-baby weight! There I was, doing my engineer's victory dance, and I finally decided today was the day to start my tip list. And, of course, this week's list would be tips and tricks for healthy living, whatever that may mean to you. If you have any suggestions for a tip list you'd like to see, please email me!

1. Sneak in movement throughout your day. This can be as easy as getting up and walking over to talk to a coworker rather than emailing them, or dancing with your children to their favorite song.

2. Choose a few favorite strength moves and include them in your day. I like 2 moves in particular, the squat paired with an army press and repeated jabs while holding a squat. I try and do both of these moves 24 reps 2-3 times a day. All told that takes about 5 minutes.

3. Drink water throughout the day. I never have been a big soda or juice drinker. If you are, try switching out water half the time. If you don't drink much of anything, try adding a few glasses of water each day to your routine. I especially like one first thing in the morning and one right before bed. Try adding a little lemon or lime juice if you don't like plain water. I love adding a few drops of Nellie & Joe's Key West Lime Juice to my water.

4. If you have trouble finding workout bras that fit well, get a professional fitting. Most places will do this for free. If you are a larger cup size, I found that Goddess makes a fabulous sports bra.

5. Having prepared healthy snacks available makes it so much easier to make good choices throughout the day. I like to pre-portion food in serving sizes to reduce the temptation to overeat.

6. Make smart choices, but don't deprive yourself. I love Chipotle, but I know the food their is notoriously high in fat and calories. I don't eat there often, but when I do, I choose a bowl instead of a wrap to save calories. I love guacamole, so I choose it and opt not to have cheese or sour cream.

7. Increase fiber in your diet. Fiber is important in aiding your digestion and making you feel better overall. Most people don't get the recommended amount of fiber in their diets. Another secret - fiber makes you feel fuller, so not only is it important for your health, but it can help you eat less overall and feel satisfied longer.

8. Know your numbers. Calculate the amount of calories you need to reach your goal, whether that be maintaining, losing, or gaining. Understand the nutritional content of the food your eating throughout the day. I like calculating WW points values of food, because it means a bit more to me than just calorie and fat values. You can google WW points calculator and find a good estimate of the formula. I find keeping a food diary helps get me back on track when I've strayed from my goal.

9. Set your goal for the right reasons - when you really want something and you voice it to yourself in a meaningful way, you are more likely to stick to your goals. What are your reasons to want to live a healthy life? There are many great ones - feeling better, setting a good example for your family, and increasing the odds you'll live a long life and be around to enjoy your family just to name a few.

10. Let other people know what your goals are, and enlist a friend with similar goals. I am much more likely to succeed when I'm accountable for something, and it's much more fun to work toward a goal with a friend!

A big thanks to Audrey and her friends on Twitter for coming up with the Tweightloss Challenge and helping move me toward my final goal!

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Martha said...

Wonderful tips! Health and fitness is one of my "things!"
We have a lot in common :-)

Adventures In Babywearing said...

Wow- these are REALLY fabulous tips and encouraging to me. I'm starting to get excited about losing the baby weight!