So we’re halfway to goal! How’s it going? Not seeing enough progress or getting bored already? Let’s Move Bloggers Jeni Tackett, Unity Point Trinity Nutritionist, and Chelsey Bowermaster, Two Rivers YMCA Personal Trainer, share 3 tips to shake it up and stay motivated in Week #4 of 8 Weeks to a Better You!
Tip 1: Get Some Accountability
Jeni – If you started working out right after the New Year, boredom may be setting in. Sneaking a treat here and there may be creeping into your diet. Consider pairing up with a family member or friend for real accountability! Share with people you are close to that you are trying to eat healthier and move more.
It helps to have accountability at home and at work so that you feel support and know that someone else is there if you slip up. If you are eating healthy with family and friends, then you can plan healthy meal get-togethers rather than pizza dates.
Also, get everyone on board with moving more! The last 3 weeks we’ve worked together on getting 30+ minutes of physical activity, so grab your friend/spouse/dog and get them involved, too!
Chelsey – You can also use online tools for support. One example, MyFitnessPal, is a free website or smartphone app where you can log your food and exercise each day and have friends. You can give your friends access to your food journal so that they can cheer you on.
MyFitnessPal and Spark People also have groups you can join for support. If you would rather gain support from people you do not know, then you can be part of an online weight loss support group. Weight loss groups such as Weight Watchers offers support and online components as well.
Tip 2: Bored with Carrot Sticks Already? How to Fight Diet and Fitness Boredom
Jeni says – Eating healthy does not mean eating a bland diet and munching on carrots as your only snack option. Healthy eating can be flavorful and exciting!
Try new foods such as fruits you’ve never tasted: kumquat, papaya, starfruit, and kiwi are delicious and colorful. Try new vegetables such as kohlrabi, bok choy, or Brussels sprouts to add some kick to your meals.
Check out online recipes from:
Online recipes often include the nutrition information along with a rating from other uses. Pick recipes with 4 or 5 stars and read the comments for suggestions to improve the recipe. You can cook right from your tablet or print off recipes to try. If you like the new recipes make sure to make note for future use!
Here is one of my favorite online recipes from Eating Well. I make this black bean soup often during the winter, and even my children enjoy it!
Chelsey – Try something new in your exercise regime!
Salsa dancing, Water in Motion, indoor soccer, racquetball, basketball, boxing, spin class, etc. are all ways to add variety and take the boredom out of your day.
If you are on Instagram, follow @homeexercises for great tips and videos on quick 2-5 minute exercises you can do while watching your favorite shows.
Another great resource is ACE Fitness exercise library! You can simply click which muscle group you want to target and a list of exercises is provided to you!
Tip 3: Diet and Exercise Killers that Derail Your Goals
Jeni – High-calorie healthy foods can cause a weight-loss plateau, which is frustrating and often defeating.
Using an online food journal such as MyFitnessPal or Spark People can keep your calorie intake in check.
You must be in a calorie deficit in order to lose weight. So if you consume 950 calories from a cup of almonds as a snack, you may end up with a calorie surplus at the end of the day.
Here are some foods that are high in calories but healthy. You do not need to avoid these foods but be careful with your portions. Remember the importance of portion control:
½ cup almonds: 475 calories
1 California avocado: 275 calories
20 Greek olives: 300 calories
2 tbsp. peanut butter: 188 calories
½ cup hummus: 215 calories
Chelsey – Remember with exercise to add variety and stick with the 5 key elements (aerobic, resistance, core, flexibility and balance) in order to stay heart-healthy and injury-free.
Often times when people begin an exercise routine, your muscles can go from sore to strained without a healthy balance between resistance and aerobic training.
When in doubt, ask an expert! Personal trainers and exercise specialists can ensure you are on the right track to success!