Category Archives: Weight Maintenance

Getting Back on the Healthy Track

When holiday weekends or vacations arrive sometimes my healthy habits can go out the window. For instance, when my girlfriends came over for a visit on Friday night I felt myself reverting back to the 21-year old me and stayed up late partying, bar hopping, and drinking way too much.  And when attending the 4th of July picnic at Andy’s parent’s house, I just about ate my weight in chips and salsa amongst other things.

And while I think this is completely healthy and fine for me to indulge often and let go of the reigns so to speak, I also feel it’s equally important to know when to get back on track and make healthier decisions.  What helps me from not totally giving up on my healthy lifestyle is getting right back on the healthy track after my vacation or holiday weekend.

Planning

For me, it all starts with planning.  For instance, on Monday night after the 4th of July picnic I made sure to pack my workout clothes to take to work the following day to get an exercise session in on my lunch break.


While at work, I completed this 30-minute interval treadmill run:

This workout was just what I needed to feel back on track with exercise.  Plus, with taking a couple of days off from working out on the weekend I felt that I had tons of energy.  The extra rest can certainly make a difference!

Along with packing my workout attire and getting right back on track with workouts, I also packed my lunch and snacks for the day and made sure to have a wholesome breakfast to start my day off on the right foot.

By taking these steps I seem to fall right back on track with my healthy lifestyle. Plus, I just feel so much better when I am exercising regularly and eating wholesome foods that it makes it easy to keep up with.

My Healthy Lifestyle

Everyone’s definition of a healthy lifestyle is different, but what I’ve come to learn is that for me I need to not feel like I have two different lives: A healthy one and a non-healthy one.   I have just one lifestyle and I consider it a healthy one.

For example, I don’t swear of ice cream or sweets during the week and eat myself into a coma come Saturday.   I’ve done this before (with the so-called cheat day) and it doesn’t work for me.  I still incorporate treats into my week no matter what day it is.  In fact, Andy and I enjoyed our beloved Dairy Queen hot fudge sundaes last night after dinner:

By “getting back on track” I mean that sometimes during a holiday or vacation I indulge a lot more than I typically do (like eating Taco Bell at midnight), but it’s OK! I find it all balances out if you have an easy going approach to food and exercise and you don’t totally abandon your exercise and nutrition habits after vacation. Trust in your self!

Question:

How do you get back on track after a vacation or holiday? Or do you stick to the same type of eating and exercise schedule?

What’s in a Number?

Good Morning!

There is a new addition to Andy’s family: His sister-in-law (also named Lindsay) had a baby last night! She had a little girl! I am going to see her today after work! Can’t wait!

She thought for sure she was having a boy (they didn’t want to know the sex before hand) and so I figured her intuition would be right so I was really surprised to find out it was a girl (I was secretly hoping for a girl though! I can’t wait to spoil her!)  They named her Clair.  I think that name is so cute! I’ll be sure to take some pictures of the new bundle of joy 🙂

Simple Recipes

I have two simple, simple recipes to share with you all.  First, Tuna Salad, which is one of my favorites.

This made approximately 3 servings for me:

  • 2 5oz cans of chunk light tuna in water, drained
  • 3 tablespoons light mayo (roughly measured)
  • 2-3 stalks of celery, chopped
  • 1/4 onion, chopped
  • 1 tbsp (roughly measured) dijon mustard
  • Salt
  • Pepper

Mix all together until blended.  I had this tuna salad on a wrap and today I have it with 1/2 of a chopped yellow pepper and one chopped tomato for lunch.

Tuna Salad

On the side I have some Greek Yogurt and an orange.

The next simple recipe to share is a chicken dish made in the crock pot.

I call it Tomato and Corn Chicken:

  • Raw Chicken Breasts
  • 1/2 bag frozen corn
  • 1 can no salt added diced tomatoes
  • splash of chicken stock, about 1/4 cup to cover the chicken
  • Salt
  • Pepper
  • Garlic Powder

Place everything in a crock pot and cook on low for 7-8 hours.  I’m using this tonight for chicken tacos! Yum!

Tomato and Corn Chicken

Super simple, right? That’s what I am all about!

What’s in a Number?

I know I’ve shared my weight on my blog because I don’t particularly care if people know.  It doesn’t define me.  It’s a number. I have also seen plenty of bloggers share their weight, which I don’t mind reading.  I’m just as curious as the next person!

However, I find it a problem when others begin to compare their own bodies to someone else.

The Comparison Game

We have NO idea what exactly someone’s particular body is made up of.  And what I mean by that is the percentage of body fat to lean mass.  This is more important than the actual number that the scale spits back at you.

The Scale...

Note: this is not my scale or weight

Take someone who has a lot of muscle mass (lean mass) and little body fat.  They may step on the scale and the number may appear higher then you would think. But it’s because they are made up of more lean mass than fat mass.  Lean mass is more dense and takes up less room.  So if someone has more lean mass than fat mass, they will weigh more on the scale.

A woman weighing 145 pounds with 18% fat will look much smaller than a woman at 145 pounds with 30% fat. They weigh the same, yet the composition is different. Because muscle is more dense than fat the person with less fat and more muscle will look smaller.

A BMI scale might actually place them in the “over weight” or “obese” category because it’s simply just comparing weight and height.  This is not an accurate picture of how healthy they are.  It’s important to know what exactly your body is made up of by getting your body fat tested

*Side note on BF% Tests: I recommend getting tested with skin calipers if you want something affordable and quick.  I wouldn’t trust the scales that tell you your BF%, many things can throw that off.  If you have access to other tests through your University, such as a DEXA scan or the Bod Pod, that’s even better and more accurate than skin calipers.

So when you see a blogger post their weight or read about a celebrity’s weight, stop playing the comparison game. We are all different and our bodies are all unique.  Our body composition is different.  Even if you see a blogger, celebrity, or have a friend who is your same height and your weight is different don’t worry about it!  One weight may be fine for someone’s body but be completely unattainable for someone else.

Question:

Have you had your body fat tested?