How to get in shape- part 2

{image via pinterest}

Hey all!  How's the getting in shape going?  I know it's dark and dreary outside, so it can be sorta tough to keep motivated to exercise when a nice cozy bed seems so much more inviting.  I know you've been heading out the door to workout anyways because you've made a life decision to be in shape and with that choice you've chosen to exercise 5x a week for the rest of your life.  So good on you!

Now that you are tracking your food intake, exercising regularly and not eating after 7 pm, it's time to make another tweak in your adjustment to a fit lifestyle.  I thought I'd make this week a bit simpler by just doing two.  One having to do with fitness and the other having to do with nutrition.  That way it will be easier to remember them and implement them into your new lifestyle.

So, lets talk food folks.  I don't know how much knowledge you have about nutrition and healthy eating.  Over the years there have been so many fads diets that have touched just about every extreme dieting and weight loss philosophy you can imagine.  I'm very much a moderation type of person.  Eating just protein and veggies or just eating raw foods or whatever else happens to be the trend of the day just doesn't work as a life long eating plan.  Instead, I advise you to do just one simple thing: stop eating processed foods.  Eat whole foods. Eat fruits in their natural state- with skin on if you can.  Eat veggies raw or steamed, not doused in cheese and butter.  Eat real butter (in moderation, of course) instead of margarine.  Eat lean meats.  Eat whole grains- no more white flour.  NONE!  If you want treats (which we do in our family!), make them.  I feel like if you are more in charge of what goes into your food and more aware of what you are actually eating, you will eat healthier.  Processed foods are quick and easy, but they are also loaded with sugars, saturated fats and chemicals.  You need to eat food that is as close to its natural state as possible, the way it was intended to be eaten.  Additionally, I recommend reading the book In Defense of Food: a Eater's Manifesto by Michael Pollan.  I read this book about 4 years ago and it really helped me embrace our healthy eating lifestyle.

So, lets recap what you are doing eating wise:  You are keeping track of everything you eat by writing it down.  And, you are not eating after 7 pm.  And, now today, you are not eating processed foods.  You are giving your body what it wants and recognizes- whole foods.

Now to the exercise element: implement strength training into your workouts.  Why?  Why does lifting weights make a difference?  Let me tell you my friends...as you age you loose muscle mass.  It is so sad, I know.  But it is true.  Once you hit 40 you are officially on the downhill slide with muscle.  So, to combat that you need to do strength training at least 2x a week.  But Steph, but Steph, I don't want to get all uber-muscled out and look like a freaky bodybuilder!  Don't worry, you won't.  Trust me, it would take a big dose of human growth hormone, testosterone and a full days work in the gym everyday for that to even be in the realm of possibility for you.  When I speak of strength training, I'm talking about 30 minutes 2x a week.  That's it folks.  Adding strength training will help you get in shape much quicker than just sticking with cardio workouts only.

How does that sound?  Does that seem too drastic?  I have to admit it is sort of hard for me to measure the difficulty of these steps because I am already accustomed to all of them and as you know, once you get used to a way of life the difficulty of it doesn't seem so pronounced.  What I do know for sure is that by eating whole foods and adding strength training to your workouts you will feel so much better.  Maybe a bit on the sore side sometimes, but over all you'll feel like a million bucks.  Keep up the good work my fit friends!  You're going to have the rest of your life to enjoy the (whole) fruits of your labors.