Last week I discussed my efforts to get back to basics
I want to remember, renew, refresh my commitment to those habits which have been the most influential in my weight loss journey. I plan to continue on that path week by week focusing each week on a theme so to speak. The theme of each week being one of the habits that has helped me the most in my weight loss journey.
Last week, I started with the habit of drinking water. I believe that this is one of the most important habits someone can implement when they want to get healthy and lose weight. So this week I am continuing to reinforce this habit. Since I had gotten away from carrying my water bottle around with me, this is a habit that will take some time to become automatic again. But that’s ok!! We just have to keep working at it. What I have been doing to make this a habit is the following:
1. Fill up my water bottle at night when I load the dishwasher
2. Start my morning with hot water and lemon instead of coffee
3. Carry water bottle with me and sip on it during the day
4. Refill as necessary
I really have loved integrating hot water with lemon into my morning routine. I read that it’s very good for you and it also is soothing to my throat as I have been sick the past week. I think in another week or two this habit will finally feel automatic to me instead of something I have to remind myself to do.
Now onto the second habit I feel is the most helpful to someone starting a weight loss journey.
When I first started on this journey, I began with 30 seconds of walking in place. I would also walk up and down my hallway before graduating to going outside.
Adding exercise into your life is important because it will help you mentally and emotionally. Even if you are someone who cannot get out of bed—you can still do something. Even if all you do is raise your arms up and down a few times…that is still something!
This week I encourage you to add some form of exercise into your day no matter how small.
If you are already exercising regularly, you might want to try adding something new into your routine in a very small way.
I started back into my exercise routine several weeks ago but this week I am going to add something new.
I have decided that I will integrate the small habit of doing sit ups while I am making my coffee. I always drink coffee every day and it doesn’t take long for the coffee to brew. So every day this week I will do sit ups while the coffee is brewing. I will do this for EVERY CUP of coffee I drink. SO….if I drink 2 or 3 cups of coffee during the day…that means I will do sit ups 2 or 3 times that day.
One thing is for sure….I will either be doing a lot of sit ups this week OR I will finally cut back on my coffee drinking!!
I truly believe in the power of SMALL steps.
There are many wonderful ways you can fit exercise into your life on a small scale.
When I first started exercising, I would use the Leslie Sansone walking videos. I still use them and love them. She teaches you about 4 basic “moves” that you can do and once I learned the basic walking steps I started doing them at other times. Not just when I was doing a walking video.
I would just randomly walk in place while the coffee was brewing (this must be a favorite for me as it keeps coming up..) OR I would do them while watching television. Anytime there seems to be a few minutes here and there where you can sneak it in.
This became a habit for me and I still do this. Sometimes I walk in place, do knee lifts or even squats (ugh!) while a show is on.
I might do it for 5 minutes here and there or sometimes during the whole show if I’m really motivated. It is a great way to get exercise in without it feeling like a chore.
Here are three videos where Leslie Sansone shows you the 4 basic walking moves that you can do.
1. Walking in place
2. Side to Side
3. Knee Lifts
AND…if you’re in an especially crazy mood she sometimes adds a 5th one in
5. Kick backs
Now all of these can be made more or less intense with arm movements
Once you know them, you can just do them on your own whenever you feel like it. As you can see, it doesn’t take long to add this into your day. You can do this while you’re watching tv, on the phone, waiting for something to cook in the kitchen or as we all know by now..my personal favorite….waiting for the coffee to brew!
2 Minute Mini Walk
3 Minute Mini Walk
5 Minute (500 Steps) Walk
My kids got so used to me doing this that I think they actually believe this is how all people watch television! They now believe you have to be moving while you’re watching television or playing the Xbox!
For example, here is Charlotte watching TV the other day…
If you have any small ways to make exercise a part of your day, share them with me!! I plan to be focusing on this habit (in addition to the continuation of the water habit) all week.
I’d also like to share a few links with you to visit:
My friend, John, from Let’s Reverse Obesity has become a wonderful source of support and inspiration. He discussed relapses and the reasons we go through them on his latest podcast: Lapses and Relapse. He is also someone working on moving through the tough setbacks and looking forward in a positive way. I appreciate his honesty.
Kelly from the Curvy Fit Girl is a blogger who has been a great source of inspiration and encouragement to me over the past few years. She has worked very hard at losing weight and tomorrow she will be on the tv show The Chew !!! I plan to record it so I can watch it (while walking in place and doing sit ups LOL) Make sure to check out her blog and watch her on The Chew if you get a chance. I’m really excited for her!
I hope your week is going well! Let me know how you’re doing!