the beginning of me taking back my health
It’s a kick in the pants when you realize that your belly fat is inhibiting you from putting your socks on standing up. I can do the right foot fine because I’m flexible enough on that side to bend around my tummy, but I have exactly .5 milliseconds to get the left sock on before I fall over.
To be upfront and honest, I haven’t tried that hard to get the weight off. This past weekend, enough was enough. I created a seven-pronged health plan for myself to get back in action so I can put my socks on, wear regular clothes like a champ and run around with the kids.
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I believe that each fail is just another step on the path to success.-Quote by me. Because it’s true.
I’ve included my approach to health for anyone else who would like to use it as a template in their own life. Pick and choose what you like or add your own. It’s that simple. And remember that it’s okay to fail!
My Approach to Self-Love and Health
My seven-pronged plan is all about promoting good and healthy habits. What I have learned so far from reading The Power of Habit by Charles Duhigg (affiliate link) is that any habits begins with a cue, progresses with a routine and ends in a reward.
For example, if I want to make using my charcoal toothpaste a habit, I’d first establish a Cue: leaving my toothbrush and container of charcoal toothpaste on the bathroom counter where I can see it.
Then when I see it, I begin my Routine: brush my teeth. (And rinse to make sure I don’t have a zombie-mouth.)
After several days of continuing my routine, I’ll have my Reward: pride from my before and after pictures comparing my yellow to white teeth.
A Mom’s Plan for Better Health
- Support: my sisters, mother-in-law and I have a group text where we chat about our health successes. It’s always a big reward to me when I can post a success there. Other ideas: join Facebook group that promotes health, attend gym classes to make friends and workout together, do a cooperative health competition with your friends.
- Knowledge: for me this comes in the form of Duhigg’s book. With a degree in exercise science, I know what I should do to lose weight, but my motivation is just not there. Other ideas: search Google Scholar on “weight loss,” try out a different self-help book, listen to a podcast.
- Exercise: in general, an adult needs about 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous activity. If I can get 30-45 minutes of aerobic activity per day, then I give myself a little star. Ideas to achieve exercise goals: do a nature walk on natural terrain, hit a Ballet Barre class, watch a movie while spinning on your stationary bike.
- Eat Nutritionally: I don’t like to focus on calories too much, but I know that if I eat foods with nutritional value and listen to my body to know when I am finished, then I will lose weight naturally. Other ideas: count calories on MyFitnessPal, follow MyPlate, or use a meal plan.
- Water: Getting half of my weight in ounces every day is not too hard for me to do. The problem is when I replace my water with sugary fluids, like soda and chocolate milk. Mmm… chocolate milk. (Moderation, right?!) I love me some sparkling water to replace that craving.
- Pamper: to promote self-love instead of loathing, I am trying to pamper myself with at least one thing per day. This may look different to you, but because I’m coming from wearing sweats every day without doing anything to my face or hair, pampering could include blow drying my hair, putting make-up on, doing a sheet facial, etc. Other ideas: bubble bath time, paint your nails, get a massage.
- Meditation/Hypnosis: I didn’t believe this would work until I downloaded a hypnosis app for sleeping. Within one week, I was sleeping eight hours every night. I tried it for eating well too and so far it’s helping me be more mindful. Other ideas: yoga, unguided meditation, affirmations, prayer
FAQ: Is losing weight self-love or self-hate?
I’ll ask you a question back. What is your intent? I want to learn to love my body no matter my shape or weight, and that means I should take care of it. When working towards a healthier me, I need to focus on nourishing my body physically, emotionally, mentally and spiritually.
What do you do to stay healthy?
A health plan does not need to be regimented to work. What are you favorite methods to stay healthy? I want to hear them! Comment below to share your ideas.