How to Exercise & Eat Healthfully over Summer Vacation

I haven’t blogged in over a week because I’ve been cementing my healthy goals into my summer routine. Many of us moms with school-age children operate on an entirely different schedule in the summer. Those bits of time we’ve carved for ourselves when the kids are in school have vanished and now new challenges threaten to sidetrack our health program.

For me summer means moving to a shoreline cottage with habits of ice cream runs and fried clam dinners. This year I knew I had to change those habits. 

Preparation:  Mental preparation is a tool that should never be underestimated.  I began planning for my new routine by identifing my challenges:

• ·         No Gym nearby
• ·         My usual walk/run spots would be unavailable and I have yet to find comparable parks nearby (specifically ones where I can let my dog run off-leash on trails with me).
• ·         How to break the cycle of eating more because “I’m on vacation” and because “every year we eat…”

Create Solutions:

• ·         No Gym? My husband foraged through our sons’ weight sets and created 2 dumbbells for me (they are now 12# each, and I have four 5# rings I can add.  In addition I brought with me a Kettlebell that adjusts to various weights and my yoga mat.
• ·         Walk/Run?  I need to get out every day to a State Park which I have easy access to; I’ve realized it’s time to separate dog walks from my runs.
• ·         Eating more on “vacation mode?” Setup a kitchen full of healthy food and stay committed. I’ve finally (at age 51) realized that I can buy sweets that I don’t crave for my children.  I always took pleasure in sharing special treats with them that we both enjoyed. 
  

Practice:

As soon as I unpacked on my first Saturday I ran through my arms strength training routine with my weights.  I’ve done it 3 times in the past week and I’m committed to making it a habit.

My location is set on the CT shoreline with beautiful views! I need to be out running and enjoying my setting. It’s become habit to walk my dog first (warm-up), then bring him home and leave for my walk/run. Although I hope his endurance returns in the cooler weather, for now 1 mile in the morning and another in the evening are enough for him.

I’ve researched some local gyms and may be using a “trial week” at a few if I feel that will help my goals. For now I feel the weights and runs are giving me what I need in exercise.  I’ve also participated in a weekly outdoor yoga class.

Healthy nutrition is the toughest challenge for me. I’ve setup a good routine but will continue to focus on creating healthy meals. My difficulty lies in those extra events that crop up: Lobsterfest this weekend! So I just take it one day at a time and be the best I can be. Since I want my 11 year old to enjoy vacation mode, the house is loaded up with a bag of Gummy Bears and Ice Cream treats (frozen cones, popsicles) neither of which tempts me in the least.  If I’m desperate, I’ll take a spoonful of Peanut Butter over Gummy bears or a popsicle.

And did I mention?  I don’t have a SCALE here!!!  Yes, I brought down a food scale (I’m not crazy) but no scale to weigh myself. I’m not sure how that will work, but on Thursday I’ll be where there is a scale and be able to tell if I’ve finally jumped off the plateau that has been frustrating me.

How My Passion Planner Keeps me on Track

I love finding tools that help me on my journey.  Back in the olden days, you know, the 1990s? I used a Day-Timer Date book that worked well for my personal life and my job (I travelled A LOT.) But as  a technology geek I was an early adopter to digital planners.  It started with a Palm Pilot and progressed until today's Cozi, which is a website/app that I access on my laptop, Ipad, and Samsung phone. I used to keep the family calendar on the refrigerator which was virtually ignored by everyone except me anyways.  For several years now I’ve printed out the weekly schedule from Cozi for the refrigerator and it has worked pretty well.  However, when recording an appointment on my phone I would get a lingering thought: what if my account was deleted? I’d have NO IDEA when my appointments were.

This year I decided to go back to the good old days and find an actual planner.  Ideally I would want to carry it with me.  In my research I found the Passion Planner had the highest reviews.  My teenage son had been given one by his coach too so I was familiar with it.  I ordered one for myself and printed out some PDF files they provide to get started while I waited for delivery.  Finding your passion is the goal. They use terms like “Game Changer,” “Passion Road Map,” and “Prioritizing.”  I went through this exercise and found that Writing is my passion!  My jobs as Norwex Consultant and Subsitute teacher scored pretty low overall. We don’t depend on my money earning jobs to pay the grocery bill, so I realize I have a little more flexibility than many.  But the point is, if something isn’t your passion (even if you still have to do that to pay the bills) then at least begin taking small steps toward making your passion that thing that takes up most of your time (and can pay the bills possibly too.)

When I started using the Passion Planner I ambitiously joined a FB chat forum of aficionados.  Wow, these people use their planners as a creative outlet that rivals some of my best scrapbooks (Oh yeah, I was big time into scrapbooking for several years – hope to at least finish the kids’ books at some point).  I wanted to use the Passion Planner as a datebook planner but I guess I need a creative outlet too!  Now I own colored highlighters, colored Sharpie pens, a small assortment of stickers and a an entire box of Washi tape. No, I never heard of washi tape either before I ventured into this new arena.

Interacting with others in the #PashFam I’ve been encouraged to explore different methods and processes in my planner.  In the beginning I planned lots of tasks but didn’t actually do them!  Now I’ve fine tuned the layout to where it really focuses me and helps me accomplish some tasks I’ve been putting off.

My Method:

1. Prior to the week:

•          frame the days with washi tape and decorate the edges, I want to look at something pretty!
•          write in appointments as they are scheduled (I’ve started keeping these above the 12:00 line no matter the time)

2. Sat/Sun before the week:

•          add in new appointments, meetings, scheduled events
•          Use the “space of infinite possibility” for a FOCUS reminder: always health related
•          Customize the “to do” section for the week with tasks that will accomplish a weekly or monthly goal.  Currently I use this for decluttering and other household projects that need to be finished.
•          Analyze my days and add specific tasks to specific days (above the 12:00 line)
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I blurred some personal items: it doesn't really look this messy!

3. During the week:

•          Journal things I do below the 12:00 line.  Some days I need a record that even though nothing big was accomplished, I was productive so I sometimes I record: laundry, cleaned litter box, vacuumed, etc.
•          Add impromptu meetings or fun things that happen in the day section below 12:00
•          Add quotes or inspiration that I hear anywhere on the page.
•          Check off completed items – such satisfaction from marking that check!
•          I use the “Today’s Focus” section to record my walks in miles
•          The “Good Things That Happened” box gets filled in as good things happen or as a reflection at the end of the week. 

This year I’ve made more progress in decluttering than ever before.  I’ve sold books on Amazon and sold some items on Ebay . I’ve taken boxes and bags to a donation facility.  I have everything ready for my tax return (before April, yay!) and am sewing some bathroom curtains today.  I’ve learned that focusing on my planned “to do” list accomplishes more because the general housework will get done eventually.  As a homemaker it is very easy to fall into the spiral of food prep, laundry, housework, shopping, repeat.  Those things expand and fill your time if you let them.  The Passion Planner focuses me on what I want to accomplish which allows the time spent on the humdrum housekeeping chores to diminish.

How Can the Tops of My Feet Hurt?

It’s hard, very hard!  Again the first week of the month has been a challenge.  My body has revolted against my healthy habits.  I go to the gym and come home ravenous.  If I don’t feed the hunger (with lots and lots of food) then I get odd aches and pains making me feel like exercising would be a mistake.  Today while running the tops of my feet hurt, really hurt!  I never even knew foot tops could hurt. 

As you know by now, I’m in it for the long haul and am still committed to my lifestyle changes. Self-talk is something that has really helped.  At times when I let that slip and worry about other things, my motivation and resolve slips as well.  So at night while falling asleep and while running I need to keep my pep talk running. My pep talk consists of where I’ve been, where I’m going and how to get there.  I reflect on what has worked and what hasn’t.  Here’s a review of how I tackled some challenges in January (I need to keep playing these in my head so I can tackle the next bumps with even more resolve.)

"MID-WINTER"
Otis sometimes poses for a really nice picture.

Some challenges in January that I OVERCAME:

• Everyone started week 1 dieting and I was having a hard time (waaah, waaah….I forgave myself & moved on)
• The week I had a cold I discovered that one of the reasons I eat is when I feel a little sick.  It’s logical to think that food would give me energy, right?  So I dabbled in more carbs & calories and eventually went to lunch w/my son for a steamed cheeseburger & fries.  This same week my youngest made Muddy Buddies and they were very, very tasty.  I forgave myself for the burger & fries and portioned out the Muddy Buddies in snack baggies. Then told my 6^th grader how many baggies she had so I couldn’t sneak anymore.
• Went to a club meeting where everyone brings an appetizer or dessert.  Due to my cold that week I had not made anything healthy myself but brought cheese, pepperoni & crackers.  This group tends to share lots of good homemade goodies!  I loaded up on the salad even though it had walnuts in it (which I hate). Then I allowed about 2 T of anything else.  And I tracked every nibble in S Health!  I had a small corn muffin w/1/2 c chili, 2 tortilla chips w/corn relish, 1 oz. cheese, 1 serving of triscuits, 1 c. strawberries, the salad w/walnuts & dressing and a bite of baked brie

I’m still astounded that I’m really committed to eating healthfully and exercising.  My lapses have not been binges.  I struggled with a cold and missed exercise.  Never in a million years did I think I would miss exercise.

I had the first of my 2 annual doctor exams.  It felt so good to show a weight loss from last year! 

The Joy of being Outside!

Who's a Good Boy?

February Already? Time for a Goals/Accomplishments Update

Click here to learn how!

Having a Fabulous February already, are you? I started my day at the gym where I did 40 minutes on the Elliptical and then some arm & shoulder machines.  On the Elliptical I select the “Variety” or “Weight Loss” workout and change the default time to 35 minutes.  Then I press “Options” and input my weight and age.  The machine adds a 5 minute cool down. After a few machines (the twisty one for my muffin top, one that had “shoulder” in the name and another one) I felt a little light headed so decided it was time to come home for breakfast.

My Favorite Breakfast Staples

Breakfast is either Quick Steel Cut Oatmeal (with 1 diced apple, cinnamon, ginger, nutmeg, 1/8 c. slivered almonds & 1 T Chia seeds) or Eggs & toast (or Protein English Muffin) with 1 T butter.  A few weeks ago I decided the oatmeal breakfast sticks with me longer, but today I went for the eggs & toast since it’s been about a week since I had that and I think the shot of protein in the eggs was needed this a.m.

My dilemma is finding a small snack to eat pre-breakfast on the days I want to go to the gym.  I have tried ½ c. grapefruit slices (in Extra Light syrup, drained) + ¼ c. cottage cheese.  This works, but I still get very hungry while exercising. I’d love suggestions. 

How did I do on those January Goals?

        Goals for January:

•          Two exercise events on the same day  3x/week (Balance Board, Running, Gym)
•          30 mins. HR exercise 6x/week
•          Track food 5 days/week or more
•          Keep calorie count near target of 1850/day
•          Continue to forgive lapses and forge ahead, showing kindness to myself as I would to others.

I accomplished these goals and lost 4 pounds!  Yay!  After a tough time getting on track week 1 and a cold during week 3 I certainly had time to apply my final goal of the month.  I’m somewhat conflicted about the weight loss.  Happy that now that I’m sticking to about 1850 calories/day the weight loss has increased from ½ lb./wk to a full lb./wk.  However it’s still a little discouraging to realize how long it will take me to lose all the weight I want and to hear results of others who seem to drop 10 lbs. their first week on a new program. But I don’t wallow for long.  I’ve never believed in a quick fix or magic pill weight loss method for optimum health.  I know that what I am doing is healthy and allows my body to build muscle while reducing fat.  I know that I can work within my structure and LIVE this way – not just temporarily.  

Here’s a post I put on the #GoRedGetFit group on Facebook.  It had a lot of responses and I want to make sure I keep it handy for reference:

Here's my motivational thought this morning while on the Elliptical at the gym. I'm 51 years old. If I deduct my first 20 years as childhood/growing. I've had 30 great years: career, raising a family, travel, activity (skiing, hiking, adventures), another career. Now I have 30 more years ahead of me: should I be slowing down? NO! Should I weigh this much and just take pleasure in crafts, books & TV? NO! I want to actively make an impact and accomplish just as much in the next 30 years as the past 30! .... This is a high motivation day for me....I hope I can look back on this post when I need it...I hope someone who is low on motivation can feel inspired by this! Let's really LIVE life to the fullest!