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What's working for me

Thursday, April 25, 2019

Posted this progress photo and these notes on our "health" board at work today. Ppl were requesting, so I finally did. Thought I'd post it here, too so I can look at it when I need a little reminder!! What’s working for me…

Exercise: 4-5 days per week for 30-60 minutes. Put it on the calendar. Track each workout. Switch between strength training and cardio. Plan a workout with my bestie weekly.

Food: Measure servings. Count calories using mobile app (I use Sparkpeople). Plan calories for snacks daily. Always have a healthy snack with me to avoid convenience foods. Increase fruits/veggies. Opt for 100% whole grain starches. Plan dinner ideas weekly – helps me have healthy ideas on hand. Prep breakfast and lunches ahead (not happening in the morning for me). Look-up restaurant nutrition info before eating out & choose before going in.
*Favorites snacks: Avocado toast. Flavored almonds. Jerky. Greek Yogurt (plain, nonfat) with fruit. Dark chocolate.

Drinks: 64+ oz. water per day - bought durable/colorful/pop-top water bottles. One coffee in the morning with sugar-free creamer. Hot chai tea with stevia and almond milk. I try not to drink my calories, but I account for them when I do (i.e. 12 oz. Michelob-Ultra Lime = 95 calories, in case you were wondering).

Weighing-In: I record my weight weekly on Friday mornings. I also weigh-in on Monday morning because it helps me stay on track over the weekend.

Measurements/Photos: Monthly. Club Fitness offers a free 30 minute member “re-assessment” every 30 days. The trainer takes measurements and I pick her brain about exercise ideas and how to use equipment I’m not familiar with.

Non-Scale Victories: I share my NSVs with family, friends, and on the Sparkpeople app. For example, I bought sunglasses with rounded shape, which I never did before because I didn’t like how they looked on my “fuller” face. I can now pull weeds without getting uncomfortable while bending over.
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