Bitty Fit Tips

Bitty Fit Tips- 5 Tips for a Healthier Lifestyle

Hello Bitty Beauties! I am changing it up this week to give some helpful tips on jump starting a healthier life style.  If you're like me, you may have had issues with your weight over the years..or just have some type of health issue.  Speaking for myself, I've always had issues, I'm 4"11" and trying to stay within my "recommended" weight is a little hard.  I am a mother myself, have two kids.  I work full time, spending about 2-3 hours sitting in traffic.  By the time I get home from work, I am exhausted.  I always found it a challenge.  Even when I was in the military, I was in great shape..but after the stresses of life and life events..it became harder and harder..progressed as I got older and older (but hey..i'm not that old lol).  Like most people, my weight has went up and down over the years. 

So with that said, I had this great idea to post some great tips to help anyone. 

1. My first tip is to keep track of your activities.

Before you start anything, make sure you keep some type of tracker. Whether it is by a journal, a fitness app on your smart phone, or an activity tracker like FitBit or jawbone.  I myself have a FitBit flex.  I download the app, and can sync my daily activities using the app to see where my progress is.   You want to keep track of your progress. 

2. Meal Planning- meal preparation is key

Plan out your daily meals.  This is probably one of the hardest barriers I always face.  There is really no easy way to get around it..especially if you are the only one in the household who is so called "dieting".  I personally try to incorporate the healthier lifestyle with my family.  It's easier if everyone in the family is on the same page.  If not, you just have to dedicate your self and really try to plan your meals.  I know it's hard, especially if you're a full time worker, or if you are always taking care of little ones. 

My tip is to purchase lean meats.  Chicken breasts, lean beef, lean lamb, fresh fish for your main protein.  Go to the grocery store, or local farmer's market and purchase a variety of fruits, and veggies that you like.  You can season your meats, make your own marinade.  I stick to baking, broiling, or boiling.  If I have to fry/sautee' anything, I always use olive oil.  As far as seasonings and marinades, I try to purchase flavorful seasonings or even fresh seasonings.  Fresh rosemary goes well with chicken or lamb.  You can cook the meat ahead of time, making several baked chicken and put them in containers.  Cut up your fruits, make a fruit salad, and make sure to include your vegetables.  Raw or cooked.  Take the time out to cook on the weekends.  And if you work Monday through Friday, purchase 5 tupperware containers, and make your lunch for the work week.  It will definitely save you some money.  You can research so many healthy recipes online.  Here is a great site I came across that provide clean eating recipes: http://www.heandsheeatclean.com.

If you aren't the cooking type, you can still plan your meals.  If you like to eat outside of the home, you can take a little time and research some of the fast foods, or restaurant foods near your area.  Find a Subway, make health conscious decisions.  Whenever I go out to eat with my family, I always look at the plate and tell myself that I will take half of the food home in a doggy bag.  Make substitutions.  Instead of fries, order a salad on the side.  Drink water instead of soda or sweet tea.  Eat turkey bacon instead of real bacon.  If you're working, plan your work week if you can.  So many restaurants have their menus online.  You can usually check out places and their menu ahead of time, some even provide the caloric information. 

3. Start Slow- let your body adjust

You start off slow, but as you get over the first two weeks, it gets a lot easier.  For example, if you prefer a DVD workout like P90X..you may not be able to make it through the entire workout at first.  Instead, focus on your form, learn how to do the exercises correctly so you don't injure yourself.  If it's a 30 minute workout, try to start slow and see if you can do at least 15 mins, then slowly progress to 30 mins..and so on.  If you like running/jogging and you're starting slow, you can start by doing small increments of activity.  Stretch first, then walk at your pace for about 30 mins.  The next time you go out, start walking for about 5-10 mins to get warmed up. Then jog for about 3-5 mins..remember, small increments.  Work your way up and before you know it, your stamina will be soaring!

4. Take time to rest- but not too much!

Before you take any fitness routine, you should consult your doctor if you have any medical issues.  That way, you are cleared to do whatever exercise activity you decide to partake in.  I understand, the first few days..or weeks can be a shock to your body.  Make sure to work in some rest days in your fitness routine.  Listen to your body but remember, no pain no gain!  Some of those muscles are sore because you have not worked them out in a long long time.  Trust me, I've been in situations where I was doing squats and could not walk or sit down the next few days without everything hurting.  The pain was temporary and I was ok by the 3rd day.  It's just your body's way to telling you that you are working out muscles.  If you're tired and you're in the middle of working out, take the time and just slowly walk around.  Hydrate, towel off.  Sit down if needed.  Once you catch your breath, resume your workout and finish.  Just keep telling yourself..it will get easier the more you progress.  Don't give up!

5.  Do NOT weigh yourself every day- we are all different

Everyone's body is different and everyone's body responds to activity different.  Do NOT weight yourself everyday.  Weigh your self the first day, and then once a week after.  Make sure to track your progress.  I would even say use tape to measure your waistline, thighs, biceps, etc.  Just because you don't lose weight the first week does not mean you didn't lose fat.  You could have gained muscle, and truth is..you will gain muscle as you continue to work out.  My husband can lose weight so fast, the first two weeks, he would be toned and ripped.  Myself on the other hand..it takes me months sometimes.  Remember, you are trying to change your lifestyle and keep up the lifestyle.  Don't focus on that scale so much.  Trust me, as long as you continue your healthy lifestyle activities, the weight on the scale won't matter as much because you will be able to tell yourself.  You will notice when you put on those jeans that you couldn't fit anymore..or take pictures of yourself with a group of people (no not selfies).  When you're with a group of people and you really see yourself.  You'll be able to tell the difference when you are running or jogging..and you are doing it for 30 mins..1 mile..2 miles..3 miles...you will be able to see the change.  It's not going to happen over night. If you stick to your routine, make health conscious decisions, and LOVE YOURSELF....you will see the pounds shed off. Your body will be thanking you.  You'll have more time with your family and friends and really have the ability to enjoy life.