Time to Start Making New Habits!

As the summer starts to turn to the fall, we all start to think of getting back to our regular routine for September. All the kids go back to school the summer vacations end and reality comes back ad we try to start making new healthy habits.

Oh how I will miss these views! There’s just nothing like sitting by the lake all summer! 

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So, How to we go back to our regular routine from a summer of going with the flow and doing whatever you want? 

I always start with a plan!

How do you start this? What do you put on a schedule or plan? What is important? aNd what is not? 

Well, here is my plan!

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I always start with the basics of the day, the mandatory items! This includes things like work, appointments, events you agreed to attend, weekly sports events, etc. For me, I add the following: 

  • Work
  • Soccer
  • School / Classes I take
  • Medical Appointments, etc. 

After this, I add this things I plan on doing – for me, this includes the gym! This is something that is not mandatory to do, but you would like to do. Maybe this means a community group you like to attend, a fitness group at the gym you like to attend, or just a weekly meetup with girlfriends. 

Next, I add my sleep time! This is very important for me! As most people, if I do not sleep enough, I do not function the net day! So, I ensure I plan this in to my schedule. This way, I actually remember to go to bed on time and get a good nights sleep! 

 

Sleep

So what’s next now? 

Follow the plan! Get your butt out of bet every morning and follow everything that is planned! 

Thee best part? This starts over every week! If something did not work out one week as planned, then change it! This is your plan and it is meant to work for you! Only put things you will actually do on this plan. If you put things that are unrealistic, the plan will never work. I know I will never wake up at 5am and go to the gym before work, so I would never include this! I also know I need add least 7hrs of sleep a night to function. 

This is your plan and your future! Make sure this fits your life! 

What do you like to do in your weekly routine? What is important to you? We would love to know what is important to your daily life! 

All Planned Out…

Well I am all prepared to start my healthy journey on Wednesday! I know January 1st is is usually the start of most weight loss journeys, but I know tomorrow is going to he a hectic day, hanging out with family, so I will try to stick to a healthy regimen, (eat healthy and go to the gym), but I am not going to hold myself to starting my plan tomorrow.

I have made my healthy eating plan: I am a very simple person, so I usually eat the same things for breakfast, snacks and lunch every day, but I change up my dinner every day. Then, once a week, I change up my breakfast, lunch and snacks as per whatever I am feeling for that week. What is key to keeping on track with an eating plan, while tracking calories through an app like My Fitness Pal, is to measure EVERYTHING! The only way to make sure you are entering accurate information into the app, it to measure! Your kitchen scale will become your best friend!

I have also planned for Sunday to be my reflection day. On this day, I will take some time and reflect on my past week, what went well and what I want to change for the coming week. I believe this is important to keep me on track and remind myself why I am doing this. If I get off track as well, it is a point where I can reset myself for the better. During this time, I will plan out my meals for the next week and my overall schedule- when I will go to the gym, when I will got for walks, etc. I am a very planned person, so this really helps me keep on track.

Tomorrow, I will be doing my official start weight and measurements. This is important to declare your starting point. Stay tuned for more information on this!

Have a Great Happy New Year!

Jenn

Where do I Start? : Calculating your Calorie Intake

A large part of changing your life is preparing for the change. If you make a plan on what to do, you will follow it, as long as it is realistic. A large part of losing weight is diet and exercise, but I am also adding in a mental part of this as well.

Diet

When starting to make a plan for your diet, it is hard to know where to start. How many calories do I eat? How do I track them?  What do I eat? It is important to start with a reliable number for caloric intake per day. As a nutrition graduate, I always use the Harris-Benedict equation. This will calculate your basal metabolic rate (BMR). This is the number of calories you burn every day if you were to just lay in bed all day and do nothing.

Calculate your BMR (basal metabolic rate):

Women = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in yrs)

Men = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Here is a link to a site that will calculate it for you: http://www.bmi-calculator.net/bmr-calculator/

It is important to multiply the amount of calories, calculated above, by an activity factor. This will give you the energy for everyday life. Pick one that seems closest to you from below (you can also choose a number between two categories if you feel it is necessary)

  • 1.2 – Sitting most of the day, very little exercise
  • 1.375 – Lightly active lifestyle, exercise 1-3 days per week
  • 1.55 – Moderately Active lifestyle, exercise 6-7 days per week
  • 1.9 – Very active lifestyle, exercise vigorously every day.

So, for me, my BMR calculation is 1820 calories if I were to do nothing all day. Now, my activity factor currently is pretty sedentary, with exercising three times per week, so I am going to multiply by 1.3

1820 calories x 1.3 activity factor = 2366 calories

Now for weight loss, we subtract weight loss from this amount – so we will subtract 500 calories per day, for a total of 1 pound of weight loss per week. This is a healthy amount of weight loss and the recommended amount by most health professionals. It does not mean you cannot lose more if you exercise more. It is also important to re-evaluate this equation after every 5 to 10 pounds of weight loss.

2366 – 500 calories = 1866 calories per day

Now, the hard part, is how do I track these? The best App I have seen is My Fitness Pal: https://www.myfitnesspal.com/

I try to plan out my week of eating with my fitness pal, and then write it down on a sheet: I have a general format I use for now:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast
Snack
Lunch
Snack
Dinner
Snack

Now, we plan our meals away!

Good luck planning!

Jenn

Welcome!

Welcome everyone! My name is Jenn and I am a 27 year old Canadian in Southwestern Ontario. I have live here all my life, and am very proud to be Canadian! Recently, I have gone through some life changes, including taking some time off to focus on my mental health, and this has now sparked my attention to focus on my whole body health. I used to work as a manager in a busy food factory and put all my time and energy into my job. I literally spent every waking minute working. Unfortunately, this has caused me to lose a lot of friends, so the only thing I really had left in my life was work.

After deciding to take some time off, I have been doing a lot of reflecting and talking to people around me, and I have realized there are tons of people just like me. I have focused on my career so much that I no longer enjoy my work, I have ignored my health, and now am overweight. As I have studied nutrition in university, I know how to lose weight and improve my health, and I know how to help others to make these changes.

Now, I would like to invite you to follow me through my process of moving my life back to basics – improving my diet, exercise regime and changing my mental state.