When reviewing Nikki’s diet journal this week I started
to see some red flags of busyness which is starting to affect her weight
loss. She started going longer between
meals and I was getting concerned she wasn’t eating enough calories- If fewer
calories are eaten than are really needed, this can force your body into
starvation mode, slowing your metabolism and hindering your weight loss
efforts. Research reflects that eating
about every 3-4 hours is recommended for keeping your metabolism humming along,
keeping your energy levels up and reducing cravings.
Nutritional
Homework
I have asked Nikki to prioritize her timing of meals
and get back to basics about meal and snack planning so that she isn’t skipping
meals when life gets crazy. I have also
asked her to have a small protein drink at bedtime on strength training days to
ensure she is getting enough protein and calories for proper muscle recovery. 
Exercise
Homework
This week I set up her workout into stations, we added
an agility ladder to get her heart rate up and incorporate a little fun into
the usual strength training routine. I
had her focus on moving quickly between circuits as to keep her heart rate up
while performing strength training exercises such as a side step-up,
squat-n-press and added in dumbbell chest press. I am still focusing on incorporating variety
to her workouts and will continue to focus on progression and fun!
Nikki’s
Comments
I know Jodi is right. My daily/weekly routine is still
too hectic. I’m running like any other mom transporting my four kids to/from
elementary and preschool schedules, sports, scouts, church activities, family
functions, and play-dates. I’m working 2-3 days per week and managing babysitter
schedules and various client needs. I am responsible for the usual home
maintenance – laundry, cleaning and meals. My list is never-ending with tasks
to complete, and people who need my assistance. Throw in a commitment to get
healthy, requiring 6 weekly workouts and meal planning, and I’ve officially reached
capacity! I know I am not alone – I think more and more Americans are taking multi-tasking to the extreme, getting so burnt out tending to everyone else that we’re ultimately sacrificing our health and overall quality of life. It makes me sad to think I am flying through my life without really savoring it. I’ve always been able to handle more than most – it takes a lot to knock me down and make me feel completely overwhelmed. But I’ve used the term ‘drowning’ more than once to my husband lately. I’ve got to find a way to cut back. Finding balance is key – and yet it’s probably the hardest part of this journey for me. I am committed to getting healthy and do not want this to stand in my way. If something is truly important to us, we find a way to get it done.
I’ve taken a hard look at my schedule and realized I do not have much wiggle room. But I can retain my work hours, limit my social activities, and be more intentional with planning my schedule, including carving out much-needed downtime. I can also force myself to go to bed earlier to get a full night’s rest and be better equipped to face whatever the day entails. That’s another tough one for me – trying to get more sleep has been one of my new year’s resolutions for years! But hey, I’m breaking through so many other bad habits I’ve had for years, why not?! Even though it’s difficult to hear sometimes, I really appreciate the thorough nature of this Lifestyle Change – identifying how one bad habit leads to the next and quickly becomes a vicious cycle. I’m working hard and I know it’s all going to be worthwhile for me and my family in the years to come.
No comments:
Post a Comment