Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!
Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and your gym bag hasn’t left the closet since.
Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.
If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small. You can’t go from the recliner to running or from burgers to Brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living. When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.
1. Try a short workout. Even five minutes is better than nothing.
2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.
3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day.
4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!
5. Track your food today. No matter how it adds up, you’ll learn from it.
6. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!
7. Check the nutrition facts before you go out to eat. That way, you can make an informed choice.
8. Work in the yard. Gardening and yard work is a great way to add activity to your day.
9. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.
10. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal
11. Play! What kids call “play,” we often call “exercise.” Play a sport, a game, or use the
playground equipment to bring the fun back into fitness.
12. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.
In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may end up in the hall of fame. With healthy eating and exercising, as long as you’re consistently out-stepping your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for disappointment and guilt.
You CAN get back on track today. Even if you’re moving slowly, you’ll be moving in the right direction!
In a large nonstick skillet coated with cooking spray, sauté onion and garlic in oil for 2 minutes. Stir in the carrot, chili powder and cumin; cook 2 minutes longer or until carrot is tender. Remove from the heat; set aside.
In a large bowl, mash the pinto beans and black beans. Stir in the oats. Add the mustard, soy sauce, ketchup, pepper and carrot mixture; mix well. Shape into eight 3-1/2-in. patties.
Coat grill rack with cooking spray before starting the grill. Grill patties, covered, over medium heat for 4-5 minutes on each side or until heated through. Serve on buns with lettuce and salsa.
Nutrition Facts
One serving: 1 burger
Calories: 307 Fat: 5 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 723 mg Carbohydrate: 53 g Fiber: 10 g Protein: 12 g
Fit Tip Of The Week!
Use Shorter Workouts to Build Consistency
Fitness News Flash
“Most experts recommend that you exercise up to 90 minutes most days of the week, emphasizing that you gradually work your way up to that duration. However, a recent study conducted at Boston Sports Clubs found that participants who exercised for 20-30 minutes did so more consistently than those involved in 45-60 minute workout sessions. This study shows that you’re more likely to stick to a shorter duration workout than a longer one.
Action Sparked
If you’re having trouble staying consistent with exercise (and most of you tell us you are ), try a shorter workout session. Tell yourself that you’ll exercise for 10 or 15 minutes, and follow through with it. Of course 10 minutes of exercise is better than totally skipping a workout. But, once you’ve hit that small goal (whether it’s 5, 10, or 20 minutes), ask yourself if you could keep going. You may find that planning on a short workout is enough to get you to the gym, and once you’re there, you can do a lot more than you thought.”
-- By Nicole Nichols
Quote of the Week!
" A determined person doesn't find it hard to succeed; they find it hard to stop trying."
Allen Steble -- Australia
Sincerely,
The Staff At Fitness Together
Brookfield, Delafield, Wauwatosa and Woodbury, MN
