"Fall seven times, get up eight." - Japanese Proverb
We’re getting into the dangerous season. We have too many things to do and too little time for food prep and exercise. We attend family gatherings that might be comforting but are just as likely to create tension and awaken old demons. We might be invited to parties where food and alcohol beckon us. Or we may be home alone with a pint of ice cream and the couch and a blanket for comfort.
Luckily, being committed to healthy eating and exercise is not an all or nothing effort. One day or one weekend or one week or even one month of falling off the WHEE wagon doesn’t mean you’re not a real WHEEble. It just means you’re human.
So if you're falling down, what can help you get back up?
WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.
So. Perhaps, like me, you had pumpkin pie for breakfast last weekend. And you spent more time in the car than you did exercising. Now what??
Do a short workout as soon as you finish reading this. Really. Do something for five minutes and tell yourself that is the signal that you are back on track.
Find a new recipe and go shopping for the healthy ingredients. Nothing is more depressing than hearing someone say "If it tastes good, you shouldn’t eat it." There are amazing delicious and healthy foods... find something appeals to you and treat yourself.
Drink water. Try for 8 cups and tell yourself you are washing away the effect of the slip up.
Get outside when the sun is shining. Too many of us fall victim to SAD (Seasonal Affective Disorder) and 20 minutes of sun can help boost your mood and energy. Consider supplementing Vitamin D. It helps.
Find some good motivational stories. Seeing how others overcome similar struggles and obstacles can be a great source of inspiration.
Start (or re-start) keeping a food diary. Ditto on an exercise diary. It feels so good to see it in black and white.
Share your fitness goals with a trusted, supportive friend or family member. Ask them to ask you how you’re doing periodically.
Jump rope, run in place, or do some crunches at a set trigger... maybe when the commercials come on during the news?
Find a meaningful, motivational saying and hang it somewhere you’ll see it every day. Mine is a runner’s mantra and it hangs on the wall in front of my treadmill... DFL is better than DNF, and that is still better than DNS. (DFL = Dead F’ing Last, DNF = Did not finish, DNS = Did not start.)
If you’re going out to eat, remember to check nutrition data or look at a menu online before you go so you can make an informed choice before you get seduced by the sights and smells of the restaurant.
Take the stairs. And remind yourself you are the kind of person who takes the stairs.
Listen to an inspirational song. Better yet, make a playlist of songs that make you feel great that you can listen to whenever you need a boost. If those songs make you want to dance, even better. Get up and move.
For this coming week, measure your portions so you remember exactly what a serving looks like.
Slow down and eat mindfully. Enjoy each bite.
Learn something new. Reading a book or online article about nutrition, fitness, or health can motivate you.
Volunteer to write a WHEE diary. You'll be part of the community and give/get support.
Please share your tricks and motivational tips for getting back on track or for staying on track.
Sat AM - 1864 House
Sat PM - Edward Spurlock (Kessler, Ch. 29)
Sun AM - ???
Sun PM - Holiday Fit Club - kismet
Mon AM - NC Dem (A look at your butt...I mean glutes)
Mon PM - ???
Tues AM - ???
Tues PM - Clio2 (Kessler, Ch. 30)
Weds AM - ???
Weds PM - Edward Spurlock
Thurs AM - ???
Thurs PM - ???
Fri AM - ???
Fri PM - ???