Can't commit to a full workout regime or highly restrictive diet? You don't need to.

Health and wellness come not from a magic pill, diet, or program, but from gradually transforming your current lifestyle into a healthy one, day by day.

Friday, October 28, 2011

Tip #86: Meal Plan: Good for the Wallet and the Waistline

A violin player in a symphony does not get that position by accident, nor do Olympic athletes "luck" into becoming the greatest athletes in the world .  Likewise, you will not lose excess weight or get fit without being INTENTIONAL about it.  We like to fool ourselves into thinking that we can become healthier with good intentions, but it's just not enough.  You've got to have a plan.

So, start with creating a meal plan.  While for some of you this may be the norm, for others it is a foreign concept.  Creating a meal plan only takes a few minutes of your time at the beginning of the week, but can reap great benefits for your wallet and your health!  Decide ahead of time what meals you/you and your family will eat for the entire week, create a grocery list and go shopping!  It's as simple as that.  Choose meals that are full of fruits and veggies, lean proteins, whole grains and low fat dairy.  By being intentional ahead of time about your food choices, you'll prevent:

-desperate runs to fast food restaurants
-the ever popular and sometimes stressful question, "What am I going to make for dinner???"
-settling for unhealthy foods because you don't know what to make for dinner
-buying excess food that doesn't fit into your meal plan
-food going bad 

I meal plan one week at a time.  I plan about 4-5 dinners for the week, and leave a couple of nights for eating out/leftovers.  I also plan a few breakfasts.  I've been trying to do less cereal, because it is expensive and there are healthier and cheaper options.  I've been replacing the Cheerios with things like oatmeal with raisins/almonds, breakfast burritos (whole wheat tortillas, scrambled eggs, diced sauteed potatoes and shredded cheese) or homemade whole wheat muffins, etc.  So important to get that hearty breakfast in, so you don't overeat the remainder of the day!  For lunches, I stock up on things like tuna, peanut butter, whole wheat bread, lunch meat, fruit, raw veggies, pretzels, yogurt, cheese, crackers, and nuts, etc.

If you are not already "planning" the food you are going to eat in a week, I challenge you to try it.  Oh, and it's not going to benefit your health if your meal plan includes things like hot dogs, microwave meals and soft drinks...just so you know.  ;)




Thursday, October 6, 2011

Tip #85: Get Help!

I have a friend who has an amazing gift for decorating her home.  I mean really, she is awesome.  Whenever I go to her house I just get lost in a daze, trying to remember ideas on how to make my home look more cozy, organized and "put-together".  I can decorate okay, but she is an expert, and I plan on asking her to help me.  I have no shame about it.  We all have desires to do certain things in our life, but sometimes we don't quite know how to execute it.  The great thing is we all have different gifts to share with one another; we were made to live in community.  No one is good at everything.  Our gifts are given to be shared with others, and where we are weak, we should feel free and encouraged to ask for help from others.

How many of you have the desire to lose weight, or get more fit, or run a 5k, or fit into your old jeans?  Many of you, I'm certain of it.  You have the desire, but often that is where it ends.  A desire...that only leads to frustration.  You probably know that you need to exercise, but you're not quite sure where to start, or how often.  Maybe you even get as far as the treadmill, but then what?  There is value to just getting on a treadmill and moving...as I always say, something is better than nothing.  But, with more intentional workouts, you can burn twice as many calories in the same amount of time, and finally reach some of those goals.  I may not be a home decorator, but I can help you with your health.  Many of my readers do not live where I live, so you might wonder how I can help you.  What I can do is tailor a fitness program for you that is realistic for your lifestyle and is effective for reaching your goals.  I've had people tell me before, that they have no problem exercising, they just need somebody to tell them what to do.  If you need that instruction, let me help you.  The great thing about getting a weekly workout program, is that you are not paying for a Personal Trainer or a  gym....just a workout schedule.  At a minimal cost, it's affordable for practically everyone.

If you'd like to start receiving weekly workouts, or if you'd like just one weekly workout to get you jump started, send me an email (sarastegall@comcast.net), and let's go!  You've waited long enough.