Well, it’s New Year’s again which means it’s time to take a look at where I was last year at this time and where I am now…weight wise, that is. Where am I? About 8 pounds farther up on the scale…that’s where…and not liking it. I’m also now taking cholesterol medication. I know if I lose weight, I’ll probably be able to stop. I’m not one to take medicine unless it is absolutely imperative. I trust my doctor, so I finally gave in since I wasn’t losing weight. It’s not my thyroid that’s keeping me up there in the cholesterol and weight numbers so I can’t use that as an excuse.
I’m going to be the Mother of the Groom in May of 2009 which means I need to stop procrastinating and get busy with the diet and exercise I kept telling myself I would work on “tomorrow.” Sound familiar? I’ve been looking at formal dresses and getting depressed. I know it’s time to stop just talking about what I need to do; it’s time to get up and get moving.
The busiest time in the gyms is right after Jan 1, then it slows down until the warm weather approaches. It picks up again until it is time to hit the beach or pool…a cycle of inconsistencies for most…except my husband and others like him. I think being “anal” contributes to the ability to keep with the routine and a fit physique. Opposites attract, it’s true. I’m the opposite. Being a teacher, I have to keep to a schedule each day and when I’m home, I’m just the opposite - outside of doing my homework. As I write, he’s on his way to the Y…so now I’m going upstairs onto the treadmill and while I’m there, I’m going to read one of two books by Nicholas Sparks that I received for Christmas from my daughters. It is entitled, The Choice, which is apropos since I need to make my choice to diet and exercise …and to stick to it! We all have choices in life, it’s what we do with them that is important.
Diet + Exercise: The “good” diets basically have the same goal: decrease calories and increase exercise. If we get this equation to balance the intake and the exercise (x = base amount of calories), then we can maintain our weight. When the intake goes beyond that balance, then we gain weight (x + excess calories). In order to lose weight, we need to burn the excess and then some, (x - calories). We all know this. I know this, but getting ME to do this, to listen to myself…is my challenge for 2008, and into 2009, and the goal is to lose 25 pounds in 15 months, in time to buy my Mother of the Groom’s dress.
Which diet should I follow? So many to choose from. Santa was on the Atkins, then recently switched to the Mediterranean Diet. Six years ago I became a Weight Watchers “lifetime member” when I lost 20 pounds in twelve months. WW is a well-balanced healthy diet. It allows you to eat whatever you want without depriving yourself as long as you stay within the allotted points based on your current weight. You can earn more points by exercising. You can also follow the diet online, without going to the meetings. Going it alone might not be motivating, though. The draw back is that it is costly, especially if you don’t stick with it.
A very good, reliable, and free, healthy diet tool that I will be using this time is My Pyramid Tracker at http://www.mypyramid.gov/.
It is an online dietary and physical activity assessment tool that provides information on your diet quality, physical activity status, related nutrition messages, and links to nutrient and physical activity information. The Food Calories/Energy Balance feature automatically calculates your energy balance by subtracting the energy you expend from physical activity from your food calories/energy intake. Use of this tool helps you better understand your energy balance status and enhances the link between good nutrition and regular physical activity. Keep track of your energy balance history and view it up to one year. MyPyramid Tracker translates the principles of the 2005 Dietary Guidelines for Americans and other nutrition standards developed by the U.S. Departments of Agriculture and Health and Human Services.
Which exercises? For one, walking works muscles from your feet all the way up. It doesn’t have to cost anything beyond a good pair of walking shoes and comfortable clothing. To increase the effect, walk uphill carrying weights. The weights don’t have to be heavy; any added amount will increase. Walking has helped me, in the past, lose inches and firm up that which wasn’t so firm…but, now that the computer has become a tool I can’t do without as a teacher, I have become very sedentary outside of school. I’ve lost a lot of muscle tone, including the backs of my arms - which is embarrassing when I have to write on the board. There really isn’t any excuse…my treadmill is located in the same room where my computer is located.
I’m giving myself just a few rules:
1. Write down everything I eat and enter it into my pyramid and make necessary adjustments to reach my goal of 2 pounds per month
2. Walk on the treadmill at least 30 minutes a day at 3.0 mph or more BEFORE I sit at the computer; gradually increase the length and speed for greater aerobic benefits
3. Follow a regiment of muscle toning exercising at least three times a week
In addition to reading while on the treadmill to help pass the time, music is a great motivator to get up and get moving. Music with a perky beat helps me get into the walking, whether outside or in. Personalize your work out with your own music preferences. Start with slow music to stretch and warm up, then increase the tempo, building up to your maximum beats per minute, then start slowing down and end up with cool down music. Don’t forget to stretch at the end, too. Here are some suggestions to get you up and going:
Warm up and cool down:
- Take It to The Limit by the Eagles
- In My Daughter’s Eyes by Martina McBride
- She Believes in Me by Kenny Rogers
- Dance with My Father by Luther Vandross
- Shining Star by the Manhattans
Get Going and Slowing:
- You Can Do Magic by America
- Afternoon Delight by Starland Local Band
- That’s All by Genesis
- Nothing’s Gonna to Stop Us Now by Starship
- Jesse by Carly Simon
Pump It Up:
- Joy by Apollo 100
- Heaven Knows by Donna Summer and Brooklyn Dreams
- You Can’t Hurry Love by The Supremes
- Don’t Get Me Wrong by the Pretenders
- Playing with the Queen of Hearts by Juice Newton
- Bad Bad LeRoy Brown by Jim Croce
- Gloria by Laura Brannigan
- Jump by Pointer Sisters
- Fame by Irene Cara (theme song)
- Don’t Stop Thinking About Tomorrow by Fleetwood Mac
- We Are Family by Sister Sledge
You can burn your own or purchase workout CDs if you don’t have the time or patience. Perhaps, if you invest the time and make your workout more personalized, you’ll follow through with your goal. If you have a grandchild that is into downloading music, ask for his/her help. It can be a project you can do together.
It comes down to controlling your diet and increasing your exercise which doesn’t have to cost anything. Simple, right? Yes, but the hard part for me seems to be the self-discipline to follow through with my own advice.
Here are a some online resources that can help you get started:
Get up and get moving to have a Happy New Year!
Grandparent fitness is increasingly important to help fight off heart and alzheimer’s disease in addition to following a healthy diet. If you are concerned about your health or the health of your parents or grandparents, why not join them in exercising. This may give you and them an incentive to get up, get out, and get moving and to continue with a positive fitness routine. With each season, find ways that you can adjust the exercises to keep it interesting with variety.