Getting Started

I have gained so much weight over the past year that none of my clothes fit my anymore. The only things in my wardrobe that I now feel comfortable in are baggy clothes and sweatpants. I do not want to go out and buy bigger clothes. I want to get my life back and I am going to start today! For those of you who want to join me on my road to fitness, here is how we get started. I have a Gym Membership; I belong to LA Fitness. The key really is to find a way to get into the routine of exercise. I will start by looking at the class schedule for the Gym by my house and the Gym by my office. I will look for a class or classes that involve a good Cardiovascular work out, that I can attend at the same time of day at least three times a week. If I cannot find one that works three times a week, then I will pick an alternative class in my selected time slot that I can attend once or twice a week. I prefer to work out in the morning so; luckily, for me there is a Cycle Class at 5:45am on Monday, Wednesday, and Friday. I will do my best to attend this class three times a week. I like the Studio Cycle Class because, even though it can be a very tough work out, I still have the ability to go at my own pace and Tailor the workout to my fitness level, which right now is poor, but, as my level of fitness increases, I can raise the intensity of my workouts. Step Classes are also fun and can be done at my particular level of fitness. Remember, the idea is to find something that is enjoyable to you, that you can fit in to your particular schedule. If you hate to run like I do. Do not tell yourself that you are going to commit to jogging 3 miles everyday because; it is not going to happen and you know it. If you are home with small children, then just set aside 20-60 minutes three days a week to take them for a walk. Walking is great for everyone, if you can go for a brisk walk for 20-60 Minutes a day or even a couple of days a week that is a great way to get started. If you have Video on Demand as a part of your cable service, look at all of the different workouts available and pick one or two of those; just make sure that each work out lasts at least 20 minutes and that you get your heart rate up and keep it up throughout the workout. If have never exercised before, start with a light Cardiovascular workout 20 minutes a day three times a week and we will gradually increase it from there. If you are over 35 or suffer from any type of medical condition, be sure to consult your Doctor before beginning an exercise program. Now, let’s talk about food. I do not believe in Diets. I believe that if you tell yourself that you are on a Diet that you have the mindset that you are depriving yourself and you are doomed to failure. I believe that you just have to make a commitment to yourself to east a certain way. You need to decide that the way that you eat is who you are and that it will not change even when you are "Fit and Fabulous". With that said, I am a firm believer that if you want to eat something that you should eat it. The key to good nutrition is moderation and balance. Try having one day a week that you eat whatever you have been really craving, if that is Chocolate Cake than so be it, just not the whole Chocolate Cake. Right now, I am going to go home and throw out everything in my Refrigerator and Pantry that does not fit in to my new lifestyle. I will not keep any of those things in the house that I do not eat. I do not eat chips, I do not eat Ice Cream, and I do not eat Candy. I am going to the Grocery Store and I am going to replace those items with Lean Meats (Chicken, Ground Turkey, Fish, Lean Cold cuts), Whole Grain Breads and Cereals (Cereal is great but, watch out for the Sugar), Vegetables and Fruits (Frozen Vegetables are fine). Following is my Meal Plan for tomorrow: Breakfast 7am: Plain Oatmeal with Skim Milk and just enough Honey to make is slightly sweet, two Turkey Sausage links and 4 oz. of unsweetened Grapefruit Juice. (See "Overnight Oatmeal" Recipe). AM Snack 10AM: 1 Small Apple and a piece of Skim String Cheese Lunch 1:00 PM: Grilled Turkey Patty and two servings of Vegetables. PM Snack 4:00 PM: 1/4 Mellon and 2 oz. lean Ham Dinner 7PM: Grilled Boneless, Skinless Chicken Breast and two servings of vegetables. PM Snack 9PM (should be eaten 45 minutes before bedtime): 1/2 large apple or 1 small apple and 6 raw almonds. You do not need to follow this menu exactly but remember that each meal should contain a palm-sized portion of Protein and two fist sized portions of Vegetables and/or Fruit. Try to stay away from starchy Vegetable such as Corn, Yams, and Potatoes late in the Afternoon or Evening. Remember to drink lots of water throughout the day. More often than not, the reason that people feel tired in the afternoon is because, they are dehydrated so; drink up and avoid looking for that 4:00 sugar pick up.