With Healthy Habits and Good Choices
By Jenny Reimold
My abdominal skin is not as taut as it once was... After seven children and five c-sections, my body is not what it used to be but I have learned to work graciously with what I now have.AlthoughIcanfeelmypregnancyskin pucker over my thong when I sit down or hang loose when I plank, I remain committed to my fitness goals. I’ve learned to accept my body as it is presently and then honor it with healthy habits, good choices...and a sprinkle of grace.
I’m not a fan of restrictive diets, replacement shakes, salesman that pose as fitness professionals or cutting out food groups. I eat everything in moderation because I know I’ll always treat myself to cookie dough. Getting healthy is not about a number on a scale; you do not have to be a size six to be the best version of you. Getting healthy is a lifestyle change that cannot be ordered on a Facebook ad. It encompasses physical and mental health with realistic habits that can be managed over the long term.
Although I allow myself grace during difficult times, I also know that a consistent commitment to my health has been part of my solution to overcoming emotional struggles and fitness obstacles. I’ve learned to do this by embracing these ten strategies.
1. SCHEDULE YOUR WORKOUTS LIKE YOU WOULD A DOCTOR’S APPOINTMENT.
Make time for you. This is the most important pieceofadviceyoucantakefromthispost! I schedule my workouts just like I schedule a parent conference or my hair appointment. On Sundays, I plan my workouts for the week and put them in my calendar; I try not to cancelonmyself. (IlovetheBlueSkyplanners from Target.) My goal is to workout five days per week; my minimum is three. Creating a routine is crucial to your health. Start with a realistic goal.
2. TRY TO MOVE IN THE MORNING.
Night owls, hear me out. Research has proven that the benefits of early morning workouts include less distraction, increased alertness, more energy, better mood, improved sleep, healthier food choices, increased appetite control and more overall activity. I work out at 5am because I am my only obstacle at that time. I either do home workouts or go to an early morning Pure Barre class. I do this as a married mother of seven. I did home workouts as a single mother of two. Reset your time clock by shutting off your phone or TV an hour earlier at night.
3. ADD RESISTANCE TO YOUR WORKOUTS.
While walking or hammering it out on the elliptical will burn calories, you will NEVER CHANGE THE SHAPE OF YOUR BODY UNLESS YOU DO RESISTANCE TRAINING. This means you have to use body weight, bands and/or light weights to change your shape and tone your body. If you hate your saddle bags, walking will not get rid of those but side legs lifts will. I love barre classes for this reason... I use my own body weight or 3-5 lb weights to tone my body as I burn calories. I love Peloton boot camp classes where I alternate between cardio and weights.
*In the photo below, you can see my progression using light weights. In college, I ate a lot of bagels and did mostly Zumbas classes. After two children, I did the elliptical nearly every day but little resistance. After six children, I did dance fitness and sculpting classes. Finally, at age 40, l learned what worked for me... a combination of light cardio and barre classes. Your health is a life long journey...take the time to discover what you enjoy and what works for your body type.
4. FIND THE WORKOUT THAT IS RIGHT FOR YOU.
Sample a variety of workouts until you find one that you are excited to participate in. I have tried them all, I have taught many. Dance related classes, sculpting classes and fitness programs that have great music work for me. Tire flipping, “clean and jerks: and Crossfit style classes don’t. Everyone has a personal preference, find yours. The Peloton app works even if you don’t have the treadmill or the bike. You can download the app and choose from a variety of classes like HIIT, yoga, cardio, strength, meditation and outdoor. I try to alternate between three barre classes and two bootcamp/HIIT classes per week. I always take Sundays off. (Look at my “Home Gym Ideas” highlight for a $200 Peloton hack.)
5. CREATE A DESIGNATED SPACE FOR HOME WORKOUTS.
Always have a backup plan. With the challenges created by COVID and the uncertainty of when some gyms may reopen/ operate at full capacity again, create a designated space for home workouts. This can be a corner of your home, a bonus room or even a garage. My HGTV featured, no- construction needed, garage gym has been a highly publicized space however I also have shared alternatives to a less expensive option, including a Peloton hack, that can be found on my Instagram highlights.
6. ELIMINATE ONE BAD FOOD A WEEK FROMY OUR HOME.
This doesn’t mean you can’t treat yourself but remove things like chips, soda and sugary cereals from your pantry. No one in your family needs them. Replace chips with healthier alternatives like Pirate’s Booty. Teach your kids healthy habits. When we stopped buying Captain Crunch (that my husband would always purchase,) the kids opted for Cheerios instead. Read the “Eat This, Not That” books for ideas.
7. DON’T DRINK YOUR CALORIES.
Juices, sodas, fancy coffees and alcohol add a ton of calories to your diet...and most often are consumed with food. This can add hundreds of calories to your day. I typically will have a class of orange juice at breakfast and then will just drink water the rest of the day. (I don’t drink coffee or alcohol; mainly I just don’t like the taste of either which I know is freakishly weird. My body produces energy from early morning workouts so I never relied of the effects of caffeine. Alcohol was just never my thing.) I’m not saying give up your wine, just be aware of the concept.
8. AVOID A LOT OF HEAVY, REFINED CARBS IN THE EVENING.
This does not mean cut carbs but try to avoid pastas and white breads closer to your bed time. Complex carbs like whole grains, fruits, lean proteins and vegetables are better options and will make you feel fuller longer. Watch your portions for pasta....a normal serving size of spaghetti fits between your thumb and forefinger.
*While I know diets like Keto, Whole 30 and intermittent fasting can work, they are not sustainable or practical for me. I prefer a more balanced approach that includes the energy needed from breakfast.
9. EAT APPROPRIATE PORTIONS.
Portion distortion, the amount of food served at a restaurant versus what is a normal serving, can really sabotage your health and fitness goals. Make an effort to learn what a healthy portion is. You do not have to clear your plate. Ask for the lunch portion. Order off the kids menu. When I want a cheeseburger, I always order off the kids menu because those portions are typically smaller. I also skip the fries and replace them with a small salad. It’s all about the smarter choice not about never eating a cheeseburger again.
10. GIVE YOURSELF GRACE.
Growth is often a challenge. If you are doing the best you can, be gentle with yourself. You are valuable because you exist... not because of what you ate or what the scale says. “Poor choices” are often meant to serve a purpose, not shame. Transformation is not about indignity but about shifting your perspective so your well-being becomes a priority.
JENNY REIMOLD
DESIGNER & MEDIA STYLIST
Writer and Franklin resident, Jenny Reimold, is a local designer who serves as HomeGoods’ “Style Expert.” Her work has been featured in House Beautiful, HGTV, People Magazine online, Property Brothers and Good Morning America. To follow her work, visit her Instagram @jennyreimold.
