Your Body is Your Temple

Let's go in reverse for a moment.

You've created that resolution to live healthier, but the wagon hit a bundle of hay and all of you fell off. Now you are standing in a field grasping at straws, not knowing what to do now.

Think outside the proverbial box. Take baby steps to find your way back to the wagon. I know, I know, the wagon is still moving full steam ahead and it's getting farther off into the distance. There are hills to climb, snow to dredge through, obstacles everywhere! Let's not focus on how far the wagon is, and what obstacles are in the way, let's just start to close that gap shall we?

If you haven't ordered "The Compound Effect" by Darren Hardy yet,  JUST DO IT!

There is also another book I think will help with this journey, but we'll save that for later. For now, let us focus on closing the gap.

The Internet is an AMAZING place. And since the whole "Health Care Reform" war started it seems that everything is focused around health, and obesity, and rightfully so. I've been on a search for simple tools that are free of charge, that you can use on your desktop, laptop, smartphones etc. to track what you ingest, burn off etc. I found myfitnesspal.com, it's FREE and it's easy to use!

Step One: Remember this equation: 100% Nutrition, 50% exercise.

Step Two: If you choose not to see a nutritionist or a company like Weight Watchers, then you have to get a ballpark figure on what you should be taking in. Myfitnesspal.com does that for you. Once you sign up for your free account it will ask you basic information, height, weight, age, etc. and it will give you options on what you want to do. Since my goal is to maintain my weight it tells me how many calories I should be taking in everyday. Remember this. Your body's minimum caloric intake just to survive is 1200. If you are taking in less than 1200 calories you are doing yourself a disservice. You aren't getting the correct amount of fats, carbs, proteins etc. to push the vitamins and minerals throughout your body, AND your body will now revert what it is taking in to fat, so it doesn't starve to death. The body has it's own survival mechanisms, and it's efficient in using them. (it turns carbs AND proteins to fat, just a little tid-bit)

Step Two: You HAVE TO journal your caloric intake every single day. No excuses. From those 3 M&Ms you had all the way to that breakfast that you skipped and don't even try and cheat your intake because the only one suffering is your body. Your body is your temple, treat it like it, or lose it. Myfitnesspal.com. has pre-programmed all fast foods, foods that you buy in the store, etc., I think they have somewhat near 450,000 items in their database for you. I guarantee that once you start logging your calories, you will see just how much you overeat and not even realize it. Oh and get a cheap food scale; do you REALLY know the weight of that chicken breast?

Step Three: You HAVE to start paying attention to the nutritional info on the food you eat. Serving sizes etc. If your pasta says serving size 2oz = 160 calories. Then you measure out 2oz times how much you want on your plate. 2 servings = 320 calories etc.. see how fast it can add up? don't forget the sauce and cheese you and meatballs too. Do you still want those potato chips? Read the bag! What's the serving size? Measure it out and savor the flavor (if you MUST have them). Don't just sit on the couch digging in to the bag until it's all gone. Your flavor graving ended a loooong time ago and now you have 3000 calories to burn off.. It's a viscous cycle.

Step Four: DON'T Skip meals! Especially breakfast! You should be eating 4-6 times per day. That keeps your body's incinerator (i.e. metabolism) burning! Your larger meals should be in early part of the day, and your dinner should not be that big or calorically dense because your body doesn't have the time it needs to burn it all off and what it doesn't burn it will store as fat!

Step Five: Drink a minimum of 64oz of water starting from the moment you wake up! If you are not taking in enough water there are sooooo many things going on in your body that you have no idea about. Your kidneys work harder, your liver works harder, everything works harder, and because your body needs a certain amount of that pretty clear liquid, whatever it doesn't get it's going to start pulling from your organs. Yep, remember those survival mechanism that the body is soooo efficient at? You are fighting yourself! Great tool to help with this is to buy yourself a water bottle that has the oz listed along the side. I have two by Rubbermaid that are 32oz each, they are marked in 16oz increments. 2 of those a day from morning until night and I have my 64oz. I think that cost me all of 6 bucks for two bottles.

Your assignment for this week is listed above. Join myfitnesspal.com and count it all up! (even your vitamins etc.) it's FREE and you can access it anywhere!

Yours in Fitness,
Tara

PS: Need help or have questions? feel free to send me an e-mail! info@fitnesstoat.com
I will be more than happy to help you!