I've veered off course; getting back on track to healthy

Maybe it was the the global pandemic., the overwhelm of my son's recent surgery, coping with the loss of my nephew, the physical pain I have in my knee and shoulder or the feelings of "not good enough" that have me way off course when it comes to my health.  Whatever the cause,  the consequences and results are too strong to ignore any longer.  I sense it every time I put on my clothes and struggle to button the once loose fitting shorts. I feel it each time my sleep deprivation causes a bitter reaction to a simple request by my husband.  It is felt in the struggle of wanting to eat healthy but not having the energy or motivation to write a shopping list let alone shop and prep for a week that in which every waking moment is scheduled with appointments, practice, meetings or chauffeuring.
But I have to do something.  The scale is up, last years clothes do not fit and there are more elastic waist bands in my closet than I care to admit.  

The First Step

I have said it time and again, the first step to change is acknowledging the problem...and it can be the hardest step to take!  I am currently at the crossroads of throwing my hands in the air and saying "I Quit" and giving myself a good kick in the ass to "get moving!"  Sure it would be easy to point the finger at the current pandemic or sit and feel sorry for myself (pity party for one, please) but these behaviors will certainly not get me to my destination, or even back on track towards my health goals. 
So...Consider this my official acknowledgement that I have veered off course and it is time to find my way back.

The starting point

Health is multi-dimensional, and when one dimension is off, the rest become stressed, trying to pick up the slack. It is important to routinely check in with the 8 Dimensions of Health to find where the imbalance is.  You can learn more about the 8 Dimensions of Health here as well as download my free worksheet that helps you discover which area may be holding you back from feeling your best.
One quiet morning, after the dog has been walked and the coffee has brewed, I sat with this worksheet and plotted my location in each area. It was no surprise to see that all areas are affected, but my weakest area lately is physical health.   My eating habits have been a free for all, meal planning and prep is but a memory and admittedly, my exercise can be narrowed down to taking the dog for a walk and shifting my dumbbells to vacuum around them.  ​

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Ready....Set...

So here I am, knowing my problem and ready to make a change. 
It is so frustrating to have to start again as a beginner. However, this is my reality and I am ready to face it head on.

​Dinners out with late night dessert and cocktails will have to be reigned in and crowded out with whole foods and water.  Exercise will be scheduled each day and making time for spiritual practice and journaling will become a priority. Most importantly, a focus on healthy sleep habits will ultimately result in all of this coming together to make me feel healthy in my own skin and body. 

My Plan...

If you have read my previous blogs, worked with me in the past or just know me, you will already know a healthy lifestyle involves planning and preparation.  About 1 week prior to the start date, I take the following steps:

1. Reset my MyFitnessPal.com account. Knowing my calorie requirements and having a food diary to commit to helps with accountability.  Studies show that those who keep a food diary are more successful at losing weight than those who do not. MyFitnessPal is a great tool for this.
2. Set a Measurable Goal. "Lose weight" is a good goal, but it is not specific or measurable.  Setting a specific number of pounds or fitting into a pair of jeans or reaching a specific body fat percentage are all measurable.  By doing this, I will know exactly how much further I have to go and when I actually reach my destination.
3. Detox I am not talking about the green juice, stick close to the bathroom kind of detox.  This is a kitchen detox.  All the processed foods and snacks that have found their way in are about to get evicted.  Expiration dates are checked and the fruit and veggie bins are washed and sanitized.
4. Meal Plan Knowing my calorie needs and wanting to fuel my body with whole foods, I can begin to plan meals for the first week, create a shopping list, restock the kitchen and prep meals to save time later in the week.
5. Schedule Exercise Time to pull out the calendar and see when I will add in those 30 minutes of moderate activity recommended every day. I like to mix it up with some circuit training, walks, biking, and group classes.  
6. Set the stage for healthy sleep I admit, this part is a little satisfying!  I wash all linens and add some essential oils to my wool dryer balls, put away the laundry, make a trip to the donation center with clutter no longer needed and purchase a new essential oil blend for sleep to diffuse as I lay my head on my pillow.

Accountability

In addition to these important steps, support and accountability ups your chances of success.  I have always had the best results when working with a partner or group.
If you are ready for a healthy change, looking for accountability or want to take this journey to a healthier lifestyle with others on a similar path, join me in my Fall Health and Wellness Challenge beginning September 26th.

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