How much exercise do you need?

Twenty minutes of moderate exercise per day is a great place to start your exercise routine. This is just cardio and does not include weight training.

Moderate physical activities include:

  • Walking briskly (about a 15 minute mile)
  • Bicycling (less than 10 miles per hour)
  • General gardening (raking, trimming shrubs)
  • Dancing.
  • Golf (walking and carrying clubs)
  • Water aerobics.
  • Canoeing.
  • Tennis (doubles)
  • Snowshoeing
  • Hiking

Moderate exercise means you can carry on a conversation in a somewhat breathless manner.

If you are not used to moving, if your idea of a ‘workout’ is looking for the remote in the cushions of your sofa, moderate exercise is going to feel like strenuous exercise. It is important that before you begin to workout, you go to your doctor for a check up and see if you can survive working out. Seriously. Going from zero to brisk walking could kill you but do not let that keep you from exercising because not doing anything can also kill you. Exercise safe, AND smart by checking with your doctor first. He/she will be thrilled to know you are interested in making improvements to your health.

If you are VERY over weight and out of shape, you will need to work your way up to 20 minutes per day and that’s ok. If all you can manage to do at first is a 2-3 minute workout you have accomplished more toward improving your health than not doing anything at all.

If you are somewhat active but need more intensity, you can work yourself up to 75 minutes per week of vigorous aerobic activity per week or a mix of moderate and vigorous activity while you adjust to your new, personal, intensity levels.

Examples of vigorous-intensity aerobic activities:

  • hiking uphill or with a heavy backpack.
  • running.
  • swimming laps.
  • aerobic dancing.
  • heavy yard-work like continuous digging or hoeing.
  • tennis (singles)
  • cycling 10 miles per hour or faster.
  • jumping rope.

Physical activity us needed to lose, AND maintain weight loss. Unfortunately, you don’t get to hit your weight loss goal and then stop working out and eating clean. Being fit is a continual journey. You may not have realized it, but being overweight is also a journey. It takes maintenance to keep weight on, it takes maintenance to keep it off.

Have you decided on a fitness goal to achieve before the end of the year? If not, now is a great time to set a realistic goal that has nothing to do with the scale. That’s right. A non-scale fitness goal.

Whatever your goal/s aim for consistency, not perfection, and be sure to set REALISTIC goals. Setting the bar too high can often result in defeat. You want to set a goal that is challenging for you but also realistic.

Mindful vs. mindless eating

Fat Woman Eating Potato Chips Stock Footage Video (100% Royalty-free)  1034360000 | Shutterstock
Chip after chip adds size to your hips.

Mindless eating is:

Using food as comfort. There are entire cookbook and t.v. cooking shows dedicated to making ‘comfort food’.

Eating mindlessly; in front of the t.v., while working, while out with friends, at social gatherings.

Not paying attention to WHAT you are eating.

Going for fast and convenient rather than healthy options.

Taking a second helping because, ‘it tastes good’ rather than to satisfy hunger.

Eating because you are bored.

Eating past the point of feeling full. Eating until you are stuffed.

Eating just to eat. This may sound odd. You’re hungry, you eat. The end. Mindful Eating means eating beyond fulfilling a primal need and we’ll get to that.

Eating on the go in random places or while working, reading, gaming, etc.

Mindful Eating is;

Knowing where your food comes from. Cheetos do not grow on trees. Unnatural foods should always be avoided (it’s not food it’s empty calories) but also, part of mindful eating is knowing that; eggs are not dairy (seriously some people think that because eggs are sold in the dairy section they are a dairy product but they are there because it is cold), how far away did your vegetables travel before they ended up in your local grocery store?, etc.

Eating food that you cooked. I know… right?

I Know GIF by Chelsea Handler - Find & Share on GIPHY

Listening to your body when it signals that it has had enough food and then stop eating.

You stop and JUST EAT when you are eating. You don;t do anything else but eat.

Eat at a set time and place for each meal.

Eat REAL food.

Eat locally grown food as much as you can or at least shorten the distance it travels from where it is grown to where it will be sold.

LEARN ABOUT PORTION SIZES. I will put this in my next post in detail but here is a link for those who wish to ‘read ahead’.

Eat carbs before 2:00 p.m. so that your body has time to burn them off.

A couple of things that overweight people do that fit people do not is; they eat twice. This means they will snack before a meal and then also eat the meal as if they calories from their snacks do not count. If it went into your mouth and it was not water, it counts as a calorie.

The next thing they do is they do not pay attention to their portion sizes. Learn portion sizes. It is so important.

Here's all the food The Rock eats in a single day - Sports Retriever

You’re not, ‘The Rock’. You should not be eating this much unless you plan on burning it off.

Stop treating eating as an Olympic sport. The only prize that comes with overeating is obesity, disease, and death.

Eating like it’s your job is not part of mindful eating. Eating mindfully as if THAT were your job CAN have benefits to your health.

You can do this. You can change your bad habits and get positive results. You just have to want to be healthy more than you want to treat food like a drug.

16 weeks from now

Top 50 Must-Do New York City Events December 2019 | Rockefeller Tree
What will you be celebrating in 16 weeks?

I don’t know about you, but 2020 has been a sad, cooped up ride. Like you’re in the Pope mobile.

You can wave at the people around you but all you get to do is watch them live life while you’re stuck inside.

Popemobile | Autopedia | Fandom

Well, at least that is how it has been for me.

Confession time…

my 12 week transformation I had tried to do earlier this year was an epic failure. I have been eating my emotions and… let’s face it, also for entertainment.

My plan to overcome this issue is to dedicate the last 16 weeks of this year (and beyond) to eating clean and exercising.

Who’s with me?!

Jerry Maguire (2/8) Movie CLIP - Who's Coming With Me? (1996) HD on Make a  GIF

If you have been ‘off’ lately in your eating or exercise routine, join me. There is no fee, no commitment. It’s all up to you. Also, there will be no before and after photos posted of me nor will there be any workout pics or vids.

I have struggled so much with the theme of my blog. I have vamped, and revamped it SO many times and I have done it again. I have deleted all previous posts to dedicate it solely to fitness and to help anyone who needs it turn around the state of their health. .. but it’s up to you. : Fat giraffe funny fridge magnet.3" x 5" rectangular magnets :  Sports & Outdoors
Post Corona bod.

No one will be monitoring you. This is a merit based system, UNLESS you wish to post your progress in comments and you are welcome to do so.

I will be posting about other people’s weight loss journey’s, workouts and nutrition. That does not mean that you should wait to get started until I have posted something. GET-GOING-TODAY!!

This 16 week challenge begins THIS WEEK. Not on Monday. If you wait until Monday you’ll have 15 weeks and a few days.

If you cannot get to a gym or you don’t want to because of… well… you know… then begin by walking. Go outside, get some fresh air. If you cannot workout outside because of whatever concern you have then do what you can inside.

I just purchased what I call a ‘peddler’. It is a machine that is just the pedals of a bike. No seat, no handle bars. It rests on the floor. I sit in a chair and use it, or I can put it on top of a table and workout my arms.

I live in Colorado. We just had out first snow storm of the year and received about 3-4 inches of snow! Also, I prefer to do my cardio ‘dry’ (before eating breakfast) and relatively soon after getting up. It’s still dark out when I get up and i am not one to go walking in bear/mountain lion/coyote/bobcat/linx, etc. country in the dark. This little gadget works great and gives a good cardio workout.

If you want to find one for yourself try searching under; under desk bike, pedal, peddler, etc. Or go to this LINK which has an article about under desk workout devices. I think these are great, especially for people with limited time and/or space in which to workout. You do not need to drive to the gym for a workout.

If you have recently put on weight, or you have struggled a lifetime with your weight, please begin your fitness journey RIGHT NOW. Your family, and the world, need you more than you realize.

This Quiz Will Reveal What Your Tombstone Will Say When You Die

Will yours say, ‘They loved food more than us!’?