You are in this for a lifetime, really! One weekend does not mean total failure or even failure at all. 4 to 5 times a week exercising is great!
Fitness Minutes: (40,111)
25,369 3/16/13 5:32 A
There are times that we need to be kinder to ourselves. If you get an opportunity during your lunch break go for a 10 minute walk. It can do wonders. There is no need to HAVE to do your exercise in a block every day. 10 minutes snatches here and there can be just as effective, and at times MORE effective. If you get time to watch TV you can do chair exercises while watching your favourite programs. THAT is a good use of time, too!
If fatigue is just too much to get that exercise, perhaps it is your body telling you that something has to give. Cut back on unessential stuff you do around the house to give you more of a breather. Make the best choices you can under the circumstances nutritionally, and at the very first opportunity, get back to what you were doing.
There will always be a time during our lifetime journey where things happen - illness, birthdays, Xmas, etc. Make allowances for them. I mostly eat toward the lower end of the range and then when something unexpected comes along, I don't worry about letting myself down.
When you have some time, bulk cook casseroles/soups etc. and containerize them in individual serves then freeze them. That way you will have something healthy as a quick 'go to' for when you are tired. If you have a microwave at work, there is no reason why you can't take one with you and have that for lunch! Park a little further away when you get the opportunity and take the stairs instead of any lifts/escalators, where possible. ALL of these little bits of extra mobilization soon add up!
Backsliding is a very real possibility. But the fact that you're scared of it means you are aware of it. This might be helpful to you.
Okay, the last time I was on SP, I lost 20+ pounds (likely 30). I did it by staying in my calorie range. However, the food I ate was TERRIBLE. Frozen dinners, fast food, tons of processed food, but I still lost all that weight!!! (Any reason as to why it didn't all stay gone? ha)
My point is, no matter how busy you are, you can stay in your calorie range even by eating convenient things that aren't really good for you. Just make sure to STAY in that calorie range, and you won't gain. Then, when you have time, get back on it.
This time I am eating FAR healthier than I ever have. And I love it. But I know that if something came up and I had to eat quickly, that I could still stay in range... and not gain.
3/15/13 9:33 A
Well. Things happen and stuff comes up. Sometimes we're sidelined for a while through illness or injury, too.
For me-- When I've got something going on where I'm finding it difficult to exercise, the nutrition and staying within my calorie range becomes even more important than it already is. They say you can't out-exercise a bad diet anyway.
If I'm overtired because of my work schedule (or like, when we moved last year and I was working over 40 hours a week too), I look for ways to get some activity in that isn't necessarily formal exercise-- park farther from the building at work, get up every hour and walk around the building, take the "scenic route" every time I get up to go to the ladies' room. Where I work there is an upstairs, so every hour I'd get up and go up and down the stairs a couple times. Doesn't count as "cardio", but it gets me moving around some.
The important thing is to get back on track as soon as possible-- a few bad food choices over an out-on-town weekend, are not that big a deal. A little less water than usual for a couple days is not that big a deal. A week where you're exhausted or ill or whatever and don't exercise, is not that big a deal. It becomes a big deal when you allow it to become a way of life; an every-day, this is ok kind of thinking.
The best advice I can give you is be flexible and be able to plan on the go. Life situations come up and you may not be close to your beloved Vitamix or Juicer. You may not be close to your beloved farmers markets or your dvd player if you exercise that way. But there are things that you can do. Personally, when I can't juice, i have the powder juices from haacres.com. They are great. Mix with about 8 oz of water and you have a very nutritious juice. Being at a family members place, there have to be grocery stores-- go get some fruit and veggies. As far as exercise-- who needs a treadmill. You have feet. You can jump, squat, do push ups, do crunches, run in place, etc. You don't need a lot of time. You may find even if you think that you don't have time, you only need 10 minutes. Being tired is an excuse. I am sorry. i actually get energized when I exercise be it 2:00am or 10:30 PM. Can you fit exercise throughout your day? You only need 10-15 minutes. It is a lifestyle change, so be prepared to make adjustments.
Fitness Minutes: (905)
66 3/15/13 8:27 A
Okay I need some hints. I have been doing really good exercising 4-5 days a week and eattting good but a real life situation last weekend and we had to leave town unexpectedly for a sick family member so the weekend went without exercise...not as much water drank... and food eaten that maybe I wouldnt have. Then the week was working Monday up at 3:45 work 5:30am till 5:20pm Tuesday up at 6:00 work 8:00am till 5:00 Weds.off Thursday up at 3:45 work 5:30 till 4:30 pm then a seminer from 6:00pm till 9:00pm Today I work 12:00pm till 8:30pm. I have been on a roller coaster and dont have the energy to exercise. Does someone have hints that I can do that that is benifical but yet not take all the energy that I still do have. This is real life and things happen, Its not an excuse so I need hints on what to do when things like this happens. Thank you.
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