Summer of Health and Fitness Week 1

 

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A couple weeks ago, I bought a bathing suit. This has been the first time since college that I ever wore one.

Like a lot of women this time of year, I checked my weight and measured my waist-to-hip ratio. I was 150 lbs and I’ve been 150 lbs for a while. I’m 5’3″ so the weight I’ve been carrying isn’t a healthy one because I don’t work out.

For the past week, I decided to get myself down to a healthier weight, using the Samsung Health app. I also decided on making changes to what I eat everyday.

Disclaimer: I have food allergies. I’m allergic to a lot of things, namely dairy, eggs, and nuts. I can’t drink protein shakes or eat granola bars. Please keep these things in mind and consider your own diet.

Like my fellow millenials, I am a fan of avocados. Thanks to Alton Brown, I’ve learned that I can use avocados in place of eggs. So yes, I’ve eaten avocado toast. I also made bagel avocado sandwiches and used avocado when making salads.

As far as adding exercise goes, I use the Johnson and Johnson 7 Minute Workout app, which lets you customize your own workout. I also exercised along to Simone de la Rue’s videos on YouTube. I made a playlist. Check them out!

I also tried running. Emphasis on tried. While my first day of walk/running was successful (running for 30 seconds, walking for 90 seconds), I forgot to stretch and as such developed some pain in the arches of my feet and my ankles. When I tried running for a second time, it was more of a struggle. However, I’m not gonna give up after one bad day of running. I just don’t think I’ll be running any marathons anytime soon.

Question time: What’s the difference between pain and soreness? Answer: Pain is sharp. It feels like needles poking your brain. If you ever feel pain when exercising, STOP or SLOW DOWN. Soreness, on the other hand, is more spread out. Your muscles are being put to use. Imagine pizza dough that’s rising and spreading out. That’s how your muscles feel when you exercise.

There are three things I learned from my first week.

  1. It’s all a matter of balance. Don’t put so much worry into counting calories or exercising to excess. You know what kinds of foods are healthy. Eat more salads and drink more water, cut out soda and junk food, and pay attention to serving and portion size. Use your health app as a guideline and not a strict regimen. Drink plenty of water and vegetable juice. Coffee and tea are allowed, but keep the sugar and cream to a minimum.
  2. Listen to your body. I recommend one hour of light to moderate exercise maximum per day. You don’t even have to exercise for one hour straight. You can start your morning with a good stretch and then go out for a walk after work later on. Take the stairs instead of the elevator. Just don’t push yourself to the point of exhaustion and if you feel hungry even after drinking water, snack on something, but keep the portions small. It will all balance out.
  3. Indulge wisely. I don’t recommend eating out everyday or buying potato chips, as much as I love them. Most restaurants serve large portions and a lot of snacks from the grocery store don’t package according to serving size. However, if you’re like me and you’re still craving a soft pretzel or a burger, Do your research on the nutritional information behind your favorite restaurants and snacks. See if you can make healthier versions at home. If you have to eat out or indulge on snacks, read Eat This, Not That. There’s one version that gives nutritional information on the stuff you buy at the supermarket and one that gives information on restaruant food.

So what has been my progress?  In one week, I have lost three pounds. I did go over my daily calorie limit on Saturday, but I didn’t exercise much, either. Yesterday, I learned that even something as simple as walking around a grocery store can make a difference in balancing your calorie intake.

I will update on my progress every week, checking my weight and waist-to-hip ratio once a week. I recommend that you limit how often you check your weight. Don’t obsess over the numbers on a scale or the number of calories you ate. You may not lose as much weight or lose more, depending on your current lifestyle and metabolism. It’s all a matter of balance.

From a Catholic perspective, I see this as being an example of practicing the virtue of temperance.

According to The Catechism of the Catholic Church:

Temperance is the moral virtue that moderates the attraction of pleasures and provides balance in the use of created goods. It ensures the will’s mastery over instincts and keeps desires within the limits of what is honorable. The temperate person directs the sensitive appetites toward what is good and maintains a healthy discretion. “Do not follow your inclination and strength, walking according to the desires of your heart.” (Sirach 18:30) – CCC 1809

I honestly think that the reason I haven’t been obsessing over every calorie and pound is because I offered up my new diet and exercise plan in prayer. By the grace of God, I am keeping my focus on staying healthy.

The point I’m trying to make is that you don’t need a gym membership to live a healthy lifestyle. You also don’t need to do heavy lifting or run fast. I hope that this new blog series will inspire you to live a healthier life this summer and I hope that we will all continue a healthier lifestyle even after summer is over.

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