Fast Food Choices

Sometimes you just can’t avoid it: you are out longer than you planned and get hungry or even with the best of intentions, you forgot to pack something for while you were on the go.

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I have been in this situation plenty of times throughout my weight loss journey so far, and would like to share with you some of my fast food go tos:

  • McDonald’s: grilled chicken patty by itself around 120 calories, grilled chicken sandwich or salad 310-350 calories, side salad with light or vinegar based dressing should be around 80-100 calories max, apple slices 15 calories, and fruit & yogurt parfait 130-160 calories (depends if you add the granola). As a bonus the ice cream cone makes a good low calorie treat for 170 calories, less if you get the kiddie cone. (mcdonalds.com)
  • Burger King: whopper Jr. 300 calories or 240 without mayo, tendergrill sandwich 460 calories or 350 without mayo, apple slices as a side 30 calories. They also have a cone which is 160 calories. (burgerking.com)
  • Wendy’s: grilled chicken wrap 270 calories, small chili 170 calories, side salad with light or vinegar based dressing should be 80-100 calories at most, crispy chicken sandwich 350 calories, and 4pc chicken nuggets 230 calories. (wendys.com)
  • Taco Bell: fresco shredded chicken soft taco 170 calories, fresco burrito supreme with chicken 340 calories, and bean burrito 370 calories. (tacobell.com)
  • Culver’s: snack pack buffalo chicken strips with small fry and diet/0 calorie drink 470 or snack pack with regular chicken strips and small fry and diet drink 510 calories. (culvers.com)
  • Dairy Queen: grilled chicken wrap 290 calories. (dairyqueen.com)

Obviously I didn’t list all fast food places or even all of the healthier choices at each place, but these are the ones I personally choose most of the time… There are always good or at least “better” choices when you have to eat away from home. If you have a way, such as on your phone or asking for a copy from the restaurant itself, look up nutrition info before buying your food.

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Sweet Tooth Sweet Attack

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Anyone who has any touch of a sweet tooth understands that from time to time, we all crave something sweet! How to handle such a situation when you’re working on your health and trying to lose weight? Calories are precious commodities in our plans, as is the fat and carbs we try to limit to some degree in order to meet our goals!

So here are some of the things I’ve used for under 200 calories:

  • Apple sliced up with cinnamon on it.
  • Apple sliced up with a tablespoon of peanut butter to dip.
  • Banana with peanut butter to dip (obviously the banana’s slippery lol, so you might need a spoon or fork!)
  • Peaches, nectarines, plums, grapes, strawberries, basically any fruit that has a satisfying sweet taste is great!
  • Fruit with low calorie whip cream on top!
  • Canned fruit mixed with applesauce, yum! Low calorie too with lite syrup or water based canned fruit and unsweetened applesauce, around 100-120 calories. Even diced fresh strawberries in applesauce is delicious!
  • Unsweetened applesauce with a little bit of cinnamon mixed in.
  • Yogurt (regular/Greek) either with fruit or other dessert flavor or with fresh fruit added in.
  • Greek yogurt with peanut butter and/or bananas mixed in.
  • Low calorie pudding with fresh fruit mixed in, I prefer vanilla with diced banana.
  • Fiber One brownies occasionally since they are only 90 calories and really hit the spot for me.
  • Granola bars/Nutrigrain type bars.
  • Skinny Cow ice creams, which come in a variety of flavors and kinds with low calories.
  • Ice cream sandwiches, I personally use any brand and usually just regular or chocolate for 160-170 calories.
  • Ice cream cone from McDonald’s is only 170 calories, less if you get the kiddie cone!
  • Whole wheat/whole grain toast with honey nut or strawberry cream cheese for around 150-190 calories total.
  • Dry cereal occasionally if I’m desperate such as Life, Cheerios, or other relatively low calorie choices. This depends on what we have in the house.

The honey nut cream cheese was actually something my brother got but when I was craving something sweet and we didn’t have anything in the house, I tried that thinking the toast would fill me up and discovered that the honey taste really hit the spot. I used it another time when I was craving something sweet too. I haven’t had any strawberry cream cheese recently but I know from past experiences that it can hit the sweet spot too.

Most of these packaged foods are only occasional as I don’t keep many of them in the house on a regular basis, but they are good on the occasion that we do have them. I especially like the Fiber One brownies because I can keep them in my own space (away from grabby hands) and eat one as needed. I have by no means cut out processed foods entirely, and still turn to them pretty regularly. That is something I will work on as I continue my journey, but I do try to at least make a good effort to eat healthier options that are natural or minimally processed. Sometimes I do better than others, but it’s a process.

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Some of these could even serve as dessert with your dinner, or as an evening snack as most are really low calorie and/or healthy on some level.

So when you’re having a sweet attack, try something from this list and see if it works for you!

What are your go-to sweet treats that are low calorie and/or healthy? Do you have anything to add to this list? I know I didn’t list everything, because there are so many options so feel free to share! Passing along what you turn to can really help others in their own journeys.

~Bonnie~

Weight Loss Tips and Advice

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Hello,

Have you ever had a question about weight loss and couldn’t find the answer? It can be hard to navigate forums and websites sometimes to find exactly the right information you’re looking for, even if you used Google (or another search engine) to do so. I’m offering to pass along the wisdom that I’ve accumulated over the course of my own weight loss journey. I am by no means an expert, but I have “been there done that,” in many weight loss related topics.

A little about me: I’m a 27 year old named Bonnie, and I have been focusing on my health and weight loss over the past sixteen months. I have lost 120+ pounds so far, and still have around 40 left to lose. I have babysat my two toddler nephews a minimum of 40-65 hours a week throughout my journey and live with them as well so they’re always around which can make things challenging. I have also attended one semester of school and juggling the whole healthy living, school, and babysitting was tough as well. Now I have just begun my own mainly online business and working hard to get it up and running adds a whole new level of challenge to the healthy living.

My journey has been a long one so far, and it can be trying at times, but I’m never going to stop moving forward. I love my new life too much to do so! Now I want to help others do the same thing, to find the strength and power within themselves to lose weight, improve their health, and find the confidence they need to live life to its fullest. Some things I have gained over the course of my journey is more confidence in myself and what I am capable of, improved overall health, less depression and anxiety issues, and so much more.

Me before I started to now! A work in progress but have come so far already!
Me before I started to now! A work in progress but have come so far already!

You can read more of my story in a couple of my past blogs: here and here, if you would like to know a bit more about me than the condensed version above. I would also like to invite you to download my freebies which are located above in the “Freebies” tab at the top of the page through a link. Right now there are only two, but there will be more to come in the near future.

Do you have any weight loss or healthy living related questions you would like answered? Would you like a listening ear to just discuss things with or a sounding board for ideas? Feel free to post any questions, ask for advice, or help needed in any form about weight loss or how to overcome obstacles. You can post them in the comments below or you can email me directly using the form below. I would like to help you in any way I can. If I don’t know an answer, I will let you know that as well.

~Bonnie~

How to Spend as Little as $50 for a Wardrobe

These aren’t mindboggling tips that I’m about to share with you, but if you’re losing weight clothing can get really expensive and I want to share some tips that I’ve personally found helpful!

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How to spend less than $100 per wardrobe while losing weight:

Number 1: Thrift Stores

Sometimes even thrift stores can be out of our price limits with $5 clothing pieces. That’s a whole lot cheaper than a brand new piece of clothing in most places, but my trick is using the sales days at thrift stores to hit the jackpot. My personal favorite is the 50% off day at Goodwill, but there isn’t one of those everywhere and I’m not sure if they have that sale at all of their locations either. However, nearly all thrift stores have a day where clothing is 20-50% off at least once a month to get people coming in. So my suggestion is to do your homework and go on those days, get as many quality pieces of clothing as you can. You might even find a brand new piece of clothing with a tag still on it for a lot cheaper than the store. I know I’ve found at least a few such pieces in the past year.

The good thing about thrift stores is they have almost every type of clothing right there, usually pretty well organized in sections. You can find shirts, pants, skirts/dresses, jackets, sweatshirts, shoes, etc. The downside of course is that they are nearly all used clothing. If you don’t have a problem with that after a good washing at home, then this is a great place to get your clothes. Chances are you have 2-3 different thrift stores (not all chains) in your town with sales on different days where you can hit them all and get even more bang for your buck. Also, don’t forget to go early in the day so that you have even more pieces to choose from!

Number 2: Yard Sales

Obviously this is another choice where the clothing is used, but sometimes we can’t be choosy if we want to save money on our clothes as we lose weight. The good thing about yard sales is that you can haggle, and get the price per piece of clothing down even lower than they marked the clothes for. How much each piece of clothing is depends on the person holding the yard sale and the brand of clothing. However, you can get clothes for as little as $0.50-1 a piece with some where they just want to get rid of clothes. Of course, some might be as high as $5 a piece or even more expensive depending on different factors.

The downside of yard sales is it’s harder to find clothes in specific sizes unless they advertise it ahead of time, and it’s also harder finding exactly what you need if you’re looking for something specific. If you have the time and gas though, search newspaper and online ads and see who is posting sizes and/or just go out yard sale hopping!

Number 3: Clearance Racks

Now here is an option even when you don’t want something used… hit all those clearance clothing racks at various stores. Kmart and Walmart might give you more choices for less money, but Target and other stores are great as well. If you know the system they use to mark down their clothing, you could save even more money. These systems are sometimes posted online and on social media by people who used to work at these stores. I know my mom has given me tips for different stores that she’s worked at, but I can’t for the life of me remember any because I don’t go shopping often lol.

Prices vary greatly for clearance clothing as well, but you can get pieces of clothing as low as $3 and up to $15+ depending. I have actually found exercise shorts and shirts for $3 a piece at Walmart. The downside to this is it’s mostly by chance to find exactly what you’re looking for, and you get tempted by other more expensive deals on clothing around the clearance racks… which is probably exactly how they plan it! 🙂

Number 4: Store Sales

Keep track of the sales at the stores in your area. Sometimes you can find great sales and coupons in the ads! This saves a lot of money if you’re diligent! I know bigger department stores such as Kohl’s and JC Penney’s sometimes have coupons in their ads, to get a certain amount off if you spend a certain amount or more. This is more expensive as their clothing is more expensive per piece, and some have exclusions like no clearance. A lot of them will allow you to use the coupons on sales items though, so choose wisely!

Obviously with Thanksgiving coming up soon, you could also shop on Black Friday if you’re brave enough and find many deals that way as well. I’ve never done this myself but I’ve heard and seen great deals advertised for that day.

Number 5: Discount Stores

There are more and more of these types of stores popping up places: $5 a piece or less! I know one just opened in my town and before when I lived in California there was one as well. Sometimes the clothing is very cheaply made though, but it could serve it’s purpose while you’re losing weight since you only need it temporarily until the next size. However, if you want quality clothing, take a peek at these stores and try the other tips mentioned as well.


Now I’m sure I haven’t listed everything out there as I’m not a big “bargain hunter,” but these are some of the things I’ve done myself over the past year or my mom has done in her own weight loss journey. I have spent as little as $50 on each size’s wardrobe as I lost weight just by going to Goodwill’s 50% off sale a few times. I usually browse different sizes and grab a few in each size that I will be fitting into soon to be prepared for that size. I have found many cute and beautiful items there which is super motivational! Using all of these tips, you have a great chance of spending a mere $50-100 for a wardrobe that should fit you anywhere from 3 to 6 months as you are steadily losing weight.

Other tips would be to make your current clothing last longer by using a belt to hold up your pants to make it last a couple size reductions. I have also used a scrunchie/hair tie at one point to tie a baggy tee shirt to the side like the style of a long time ago, just to make it look less baggy. You could also save a little each month to do this budgeted clothes shopping or for even more expensive clothing while losing weight. Each little bit will add up and take some of the pressure off when the time comes. I personally like to look as sharp as I can in whatever clothes I am wearing: tee shirts, workout clothes, jeans, skirts, dress pants, etc. so I like having a variety and the tips above have helped me do so!

~Bonnie~

FREE Weight Loss Workbook

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Getting started can sometimes be the hardest part of improving your health and losing weight. Sure the motivation to lose weight may be the strongest in the beginning, but that will not carry over on its own. It wanes pretty fast for some of us.

That is why I have created a workbook designed to fire up your long-term motivation when you are first out of the gate. One that will give you a great baseline that can carry you a lot further than just getting started on your own.

These are some of the things that got me started on the right foot and I wanted to share them with you all. Even if you’re not “just starting,” and you’re just at some point in your journey where it’s getting tough for you for any number of reasons, this could be a good tool for you! And it’s free, so what could it hurt to try it?

All you have to do is click the download link and save. I suggest saving the document to work in on a computer and printing it to work with a pen as well, for best results, but it’s up to you and how you work best. If you prefer one way over the other, then that’s the way you should do it. Personally, I love both. I love my technology but it is also so refreshing to sit down with paper and pen and just let the muse take me away.

Follow this link: Downloads and click on the button below the workbook. (This is the new version, a second and better version I released on October 20th).

Feel free to send me a message, if you’d like. However, it’s not required in order to download the workbook. If you can’t get the link above to work, you can send me an email and I will send you the workbook directly. Thank you!

~Bonnie~

P.S. Check out my goals e-course: Goals to Become the Best You. It is a step-by-step guide with my help and assistance to make and pursue goals in a way that works for you! We have all felt discouraged or unmotivated to meet our goals. The trick is knowing how to go about your goals in a manner that can fuel you to move forward! Included is a 16 page workbook + guide, separate resources, and personal help through the community in the course. All this for the low introductory price of $30!

Are You Struggling to Eat Enough Protein?

Are you getting enough protein?

Protein has always been something I’ve struggled with in the past, and still do some days. It’s an important part of our diet as it helps repair our muscles from strenuous activity and gives us energy, and can also help keep you fuller for longer than carbs. Pairing it with fiber is even better if you can since that is another one that helps keep you fuller longer.

Now before you turn to protein powder or shakes, try these foods:

  • Lean pork, chicken, turkey. Bake it or grill it and limit your oil or try healthy alternatives to keep it low calorie/fat. Most of these choices pack a whopping 20-25 grams of protein for 100-150 calories.
  • Ground turkey or the leanest ground chuck you can get your hands on. Usually 19-20 grams for 160-170 calories.
  • Greek yogurt, which is almost like having a dessert! 12 grams for 90-100 calories, and some even have more than that.
  • Regular yogurt usually has about 5 grams per serving, calories depend on the type you get. I like to get Yoplait light or store brand versions of that for 80-100 calories a piece. It tastes good to me though, and for some it won’t!
  • Cottage cheese. Sometimes this means you have to acquire a taste. I personally love Dutch Farms brand because it tastes the creamiest. 12-13 grams for 80 calories if you get the low fat version.
  • Nuts: almonds, peanuts, cashews, walnuts. Check the nutrition facts and make sure to measure before eating, calories vary 160-200+ calories per quarter cup serving, but have 7-8 grams of protein. Also has significant fiber. This is a high calorie choice but healthy!
  • Nut butter. I have only used peanut butter but that has 7g of protein for 180-200 calories. This is obviously another high calorie choice.
  • Eggs or egg whites. Usually 6 grams for 70 calories or so.
  • Beans, any kind: kidney, black, etc. Most have 6-7 grams for 100-130 calories per half cup serving. Also high in fiber!
  • Milk. All dairy milk should have 8 grams, but calories vary from 90-130 per one cup serving.
  • Cheese. You can get anywhere from 4-7 grams for 60-110 calories.
  • Protein rich cereals such as Kashi GoLean or Special K Protein. These vary 10-13 grams per serving before the milk is added in. There are some others that are 10+ grams after milk is added in but the cereal themselves aren’t as rich with protein as some others. Some protein cereals also have significant fiber.

Keep in mind food can vary a bit in the nutrition facts, and I am just sharing my experiences with these high protein foods so that you know where to start if you’re also struggling with protein.

Of course, this isn’t everything and I couldn’t possibly list it all but these are a few that I personally turn to, some more often than others. You can also make recipes with some of this food to increase protein content mixed with other foods. Play around with it and even find your own high protein foods if you can. Find something you enjoy as well! We should enjoy the foods we eat especially when we’re eating healthy!

Try new foods as well, sometimes you find things that you like and wonder how you lived without knowing it existed before, and that goes for healthy foods as well! As I have mentioned in a previous post, our taste buds change as well so remember that you might like something now that you never did before. This list is definitely a good place to start if you’re unsure though!

~Bonnie~

What Causes us to be Overweight?

I wholeheartedly believe that media and society’s pressure on us are a big part of why so many people are overweight, but obviously that’s not the whole reason and I’m not going to address that here. Neither am I going to address the scientific causes either.

What I want to address is the deep reasons, the ones that stick with us no matter where we go, no matter what we do. They’re always there at the back of our mind… Emotions! We all know these pesky feelings we experience can drive us to food for comfort, or lead us to eating more than we should. The good news is there is a way to make progress in not allowing them to control us. I’m not a psychologist, but read on to find out what I have found to work for me.

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  • Stress: This is a big one! We deal with so much in our daily lives that we feel stressed and overwhelmed.
  • Sadness: We all feel it to some degree, on a regular basis.
  • Loneliness: Even those of us who don’t want a lot of face-to-face human interaction crave some level of companionship!
  • Hopelessness: Sometimes we feel that no matter what we do, we can’t do anything right or make any progress.
  • Anger: I know I’ve sometimes felt so angry, that once that anger dissipated, I felt so hungry I could eat the whole house.
  • Guilt: Feeling guilty can lead us to food or drink to drown that guilt.
  • Fear: We can sometimes find food soothing when we’re afraid as well.

Sometimes we feel so taken over by these feelings that we want to do anything to escape them… including turning to food in a misguided attempt to release ourselves from the feeling. We might feel reprieve but it is always temporary. Food does not solve our problems. Food cannot make us feel better long-term. It’s a hard lesson to learn, and an even harder lesson to follow through with by changing our self-soothing methods.

WHY

Here I would like to share with you why I am overweight, or at least part of the reason why since there are almost always multiple layers. The story goes like this… at age five, my mom and father got a divorce. Apparently I was pretty attached to him, although I don’t really remember him too much beyond a memory here and there. I was always on the smaller side before that but shortly after we left him and moved a few states away, I started gaining weight. I spent the rest of my childhood pleasantly “chubby.” Once I hit the puberty years, probably around age eleven and after yet another move, I started gaining more weight and faster. By the time I was twelve I weighed in at 180 pounds.

I didn’t think much of my weight beyond the fact that I was bigger than most of my peers… that is until I entered junior high. There I began to be a bit self-conscious of my weight and looks in general. The summer between junior high and high school, my stepdad had a stroke which caused all kinds of upheaval in our lives. We had to move and adjust, individually and as a family. That coupled with the drastic change of schooling, and I gained more weight. I ended up switching to a home school program with a friend when she brought it up, and that was the best decision for me. About a year and a half after his stroke, my mom lost 90% of her hearing and for a while couldn’t get any hearing aids. As anyone could imagine, this was another adjustment and tough on all of us.

At sixteen, when my mom and I joined a gym, I weighed 270 pounds. We went for a year and I lost 35 pounds without changing my diet. I found my love of exercise at that gym. Then we moved further away from that gym and I could no longer go when the year contract was over. I walked a lot after that but slowly gained the weight back as well as a little extra. A few years after that I started a weight loss journey all on my own at 289. That time I lost 76 pounds. This journey ended within eight months due to being in the hospital and having surgery to remove my gallbladder, then losing my first apartment and moving across the country. Once again, I gained all the weight back and then some.

Add in a few half-hearted attempts to lose weight in between… and a lot of stress here and there, as is the way with life, and by the time I started my current (and final!) weight loss journey, I was tipping the scales at 309 pounds. I didn’t start out thinking I wanted to lose 100+ pounds, but after I saw the weight on the scales and started learning about myself and weight loss even more than I already knew, I was in it for the long-haul. Here I am 16 months later, 120 pounds lighter than when I began and at a weight I haven’t seen since the beginning of my teens, and I still have mental and emotional issues I’m chipping away at on a regular basis. I know it will be a continuous process for me, and I might always desire to turn to food for comfort from these emotions, but I will not give in or give up.

Me before I started to now! A work in progress but have come so far already!
Me before I started to now! A work in progress but have come so far already!

You can do it for yourself too! Don’t let those emotions stand in your way. I know it’s easier said than done, but there is a way to retrain your brain to find other things to comfort you. Some of the ways I do this for myself: take a walk, call my sister and vent to her or talk things through, get a workout in, listen to my favorite or upbeat music, watch funny/entertaining shows, read some good books, or write it out. There are so many other ways as well! Find a way that makes you feel good, but that also helps you overcome those bad feelings. Work through them, don’t shy away from them. Sometimes we need a breather though and taking a break to give your mind a chance to neutralize can help tremendously in allowing you to think more clearly and find a solution.

~Bonnie~

Freebie Friday- FREE Vacation Tips for Weight Loss

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Vacations are a ton of fun. The anticipation alone in the time leading up to it is just so exciting that we can’t possibly contain ourselves!

While we’re focusing on weight loss though, vacations can be a bittersweet event. We all know it’s super easy to gain weight while on vacation… simply thinking of all of that food, the foods easily available and the foods that are not available that we’ve been relying on to lose weight, can be enough to make you want to give up on your weight loss goals while away from home. Not to mention the serious lack of exercise options compared to what we’re used to in our controlled home environment. It can be our worst nightmare in this sense.

I want you to be rest assured, because there are indeed options available to you and there is a way to minimize the effects of weight gain while on vacation. Ideally you will break even, not gaining but also not losing. However, these tips are simply designed to help you to not come back with a lot of extra weight. These tips are what I found to work for me in the past year while making vacationing fit into my new healthy lifestyle.

vacation tips

Along the theme of the rest of my blog, we all have to find what will work for us and tailor these tips to our specific vacation and needs.

Disclaimer: If you do your best on vacation, eating pretty well and getting as much exercise as you can, you still may come back with water weight from traveling. It’s an unfortunate side effect. So don’t be discouraged. It’s normal and the water weight will come off with a little time!

~Bonnie~

To receive the freebie, simply click on “Freebies and Newsletters” at the top and follow the link to download from my direct website!

You can contact me here as well, but only if you’d like:

(edited 10/19/2015)

Coming soon… A Goals E-course + Workbook for $30! Stay tuned, I will be posting about this by the end of the week (October 24th)!

Motivation Monday- The “Buddies” of Motivation

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As we begin our journeys to lose weight and get healthier, we have motivation in abundance. Everything is so new! We feel like we can do it otherwise we wouldn’t have started. Not to mention, our reasons are fresh on our minds… but slowly motivation starts to wane. Why? Why is that?

It is my opinion that determination is the best buddy of motivation. These two concepts are so closely tied together that they feed off of each other. Motivation is our reasons and desire to do what we’re doing, and determination is our strength in that desire. These two together provide that fire within us to move forward when the going gets tough.

boy jumping in sunset

Another aspect that also ties in is willpower, simply us taking the control of our urges as well as what we do, basically practicing self-control. Sometimes this is hard, others it is easy. We have to believe we have the strength in us to put this willpower to use. Weighing our options against our reasons for losing weight and making the best decision for us is the best way to do this. The more you practice self-control, the easier it will be to employ it.

No one said this journey would be easy, but these three components are very important. Motivation can be consistently kept by setting yourself deeply into your purpose and by practicing self-control at every opportunity. It almost sounds like a recipe, doesn’t it? A recipe for success! Keep putting these things to use and simply practicing them each day.

~Bonnie~

Steady Saturday- Baby Steps

As we set out to lose weight or pursue a dream of ours, we want everything to happen now. So we jump in and start off at a run to reach our goals. The thing is though, when we start out at a run instead of taking things slow, we sabotage ourselves. A lot of us have this “all or nothing” mentality that works against us… unless we can learn how to move past it.

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My suggestion to all of you is to start slow, start small. Remember the saying “Slow and steady wins the race.” Yes, it’s really true. When you begin your weight loss journey, starting out small and slow and building your way up is the best way to go.

One way to go about this is to start with a moderate exercise form. Like I mentioned in this blog, walking is a great start out exercise. You can set how far you want to go or how much time you want to walk, and adjust as time permits. You can also vary your routes and times of day you go to keep things fresh. The sunlight in the morning feels and looks different than in the evening, and both are amazing to experience while taking a tranquil but brisk-paced walk. Varying your routes will ensure that you don’t get bored of the same scenery as fast.

Some of the other exercises that fit the bill include riding a bike whether it be stationary or an actual bicycle, swimming, dancing, hiking, and some cardio machines. Anything that allows you to customize in some shape or form so you can start out slow, is a good exercise. Be aware of your own limitations if you have some sort of physical issue and adjust your first workouts accordingly.

Besides exercising, we also need to take baby steps with our nutrition. Setting small goals that we feel are doable will carry us farther than setting goals that are too big or take too long to reach. Maybe instead of jumping right in with the “5 a day” rule of fruits and vegetables, you could set a goal to have three a day at first. Or you could just break it down throughout the day and tell yourself “I will have a fruit or a vegetable with each meal and snack.” That makes the goal seem that much more achievable. If you don’t do it or don’t reach the goal, keep trying. None of us achieves all of our goals everyday at first and even later on too. It’s all a process. Other nutrition goals work the same way, start small and work your way up.

stairs

I personally have a joint problem that affects all of my joints as well as my neck, ribs, and back. So I started out with walking as I’ve mentioned, and worked my way up with both that and walking indoors with videos. It helped me a lot to start out like this. With my nutrition, I set a 3 a day goal for myself, and some days still struggle with it. Other days I get 5+ a day. It depends. I do my best though and continue to learn how to make this work for myself.

~Bonnie~