aging · fitness · healthy lifestyle · menopause · Uncategorized · weight gain · workouts

Habit building

Happy holidays! I hope your days have been merry and bright! This post finds me in a MUCH better place, both physically and mentally. When I last posted, I was not doing so well, but I saw my medical provider and was put on a hormone patch and let me tell you, the difference has been night and day. The hot flashes and night sweats are gone, I’m sleeping much better, and because I’m feeling so much better, I’m not stress eating and drinking and so I’ve been able to stay on better track with my nutrition.

I’m on week 3 of the workout program, 645, and I’m loving it so much. The program focuses mainly on strength training, stability, and mobility, so there’s no intense cardio, and I love building on my strength, core stability, and flexibility.

I’ve also been following a structured meal plan, making sure that I’m getting all of my balanced portions of protein, carbs, veggies, fruits and healthy fats. While my weight hasn’t changed much (hello, holiday celebrations!), I can tell that my clothes are fitting better. Overall, I’m really happy with my fitness and nutrition plan that I’m on and will continue this path throughout 2022!

I recently read a book called Atomic Habits by James Clear (I highly recommend!) and since then, I’ve been writing down my goals and daily habits that I want to do every day in a journal. I think that writing these things down every day and being able to check off what I accomplish every day has been extremely beneficial. Even just getting into the habit of writing these things down first thing every morning as I’m having my morning cup of coffee has been a game changer!

I talked about these habits in my last post, but just to recap, here are the habits I’m working on every day:

  1. Do a Beachbody workout in the morning
  2. Eat a healthy breakfast
  3. Eat a healthy lunch
  4. Get outside for a walk after lunch
  5. Eat healthy snacks
  6. Eat a healthy dinner
  7. Drink 80 oz of water
  8. Read one chapter from a personal development book
  9. Limit alcohol
  10. Meditate

Right now, the habits that I’m struggling with the most are walking outside and meditating. But the fact that I’m continuing to work on these things gives me confidence that I’ll learn to make these things part of my daily routine without even thinking about it, just like I do with working out and drinking water.

I also feel that by doing these things now, I already have a head start on my 2022 goals.

2021 may not have been the greatest year; in fact, I feel like the majority of us are ready for it to be over. But honestly, as challenging as it was, I learned a lot about myself, and I’m still continuing my journey of growth. Don’t ever stop learning or growing; it’s what gets me excited to get out of bed every morning!

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May your holidays be full of love and cheer, and may your glass always be full!

Tammy

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