We’ve all been there…
You’ve purchased your day planner and carefully crafted your fitness goals. You’ve even created action steps to keep you accountable.
You’ve renewed your gym membership, replaced the calorie-dense snacks in your cupboard with protein shakes and tuna. You’re ready.
But week one into your fitness journey, you haven’t made it to the gym as often as you had hoped, unexpected assignments keep popping up at work and you’re meal prepping, ya...that didn’t quite work out. You’re disappointed and you’re feeling a little discouraged.
Keeping up with your fitness plan shouldn’t feel like a huge challenge sis. Let me share a few simple tips I’ve used to keep my own fitness goals on track.
1. Schedule Workouts
I understand you’re super busy. Your Outlook calendar is packed with more meetings, activities and social events than you can handle. But if you really want to see changes you MUST also include your workout on your weekly agenda. Research shows that people who wrote down their weekly fitness plans were actually more likely to follow through with their workouts. I’ve had to learn this the hard way. For years my workout plans were just that… plans. I had the unrealistic belief that I would have the Beyonce bounce back and the weight I gained during my pregnancy would just “melt away.” Guess what? I didn’t and it’s taken me damn near 4 years; Yes 4 years to lose my “baby weight.” Granted, I was keeping a tiny human alive, working fulltime and going to school part-time but it wasn’t until I made my workouts a priority and committed them to paper that I began to see results. I reserve one-hour a day for uninterrupted “me” time. I’ve given clear instructions to my loved ones not to call or text me during this hour because you will be ignored. If the baby is on fire; put her out and tend to her wounds when I’m done. Yup. It’s that serious.
2. Pick an Activity You Enjoy
So I’m a runner. I enjoy the challenge of beating my PR (personal record), climbing hills, and road races but if the thought of an early morning run makes you want to puke, don’t do it! Why make yourself miserable? Instead, take part in an activity that you’re more likely to stick with. If you prefer to socialize while getting snatched, check out group fitness offerings at your local gyms or recreation centers. Oftentimes studios will offer complimentary or discounted classes to first-time clients. Ultimately, your fitness program should fit your lifestyle and interests. Keep trying new activities until you find something you luv!
3. Eat Healthy
Let’s face it, once you decide to embark on a fitness journey you’re going to find food temptations everywhere.
Don’t judge me but:
My diet is still my biggest struggle. I’m always down to eat. Most of the time my meals are fairly balanced but the occasional piece of cake can easily turn into my every day “reward.” As I approach the big 4-0, I’ve come to the realization that I had to modify what I ate and how I ate in order to achieve a healthy weight and as a result, I’ve lost 15 stubborn pounds. Healthy eating is achievable. More days than not fill your plate with fruits, vegetables and, lean proteins. Cut back on foods high in fat, salt and, sugar or try eating a lower-calorie version of your favorite comfort meal. Don’t you give up on your goals sis! #werk
4. Drink Up
Confession time. I. hate. drinking. water. It’s boring and bland but I recognize all of its benefits so I keep chugging. Increasing your water intake can keep your skin healthy, control your calorie intake and, keep you regular. Generally, women require about 11.5 cups (2.7 liters) of fluids each day. I know, that’s a lot of water and if you’re like me, drinking can feel like a chore, especially in the winter. So here’s what you can do to up your water intake: buy a dope water bottle and throw it into your Prada tote. You’re more likely to sip from it throughout the day if it’s with you at all times. You can also try infusing your water with fruit, cucumbers or mint to change things up. Keep experimenting. Bottoms up!
5. Sleep More
So I’ll be the first to admit that I’m guilty of the “superwoman syndrome.” I take on too many tasks, sign up for too many activities, all while trying to juggle my family, career and, my meager social life. Rarely do I get the recommended 7-8 hour of sleep each night. Can you relate? Not getting enough sleep can affect your judgment, mood and may even increase your risk for other health conditions including obesity. It may be tempting to skimp on them z’s to get ahead but adopting good sleep habits and enforcing a consistent sleep schedule will help you get you closer to your fitness goals.
Striving for Fitness
With consistent effort, your fitness will improve throughout the year. This personal journey does not happen overnight or even in a week so be patient and treat yourself kindly. Most importantly, cheer yourself on and celebrate your success along the way. You got this!
What are your fitness goals for 2018? What are your plans to ensure you achieve them?
Follow me on own fitness and health journey on Instagram @ janelletking
Janelle King MPH, BSN, RN
It’s Friday, December 1st, but more importantly, it’s World AIDS Day! More than 1 million people in the United States are living with HIV but 1 in 7 don’t know they’re infected. Yes, gurl! I know you’ve heard these stats before but let me try to make it a little more personal for you. In 2015, black women made up 11 percent of all new HIV diagnoses. Still not moved to action? That’s 16 times as greater than white women and almost five times greater than Hispanic women.
So if you don’t know your HIV status, imma need you to hustle up and make that appointment with your healthcare provider.
But I’m not here to criticize; I want to motivate you into action. This day is meant to show your support for people living with HIV, commemorate those who have died from AIDS-related conditions and, most importantly unite in the fight against HIV. You can do your part by getting yourself tested. It’s scary, I know boo. It has taken me years to convince some of my most vulnerable patients to get themselves checked. But knowing your status is just as important as identifying next season’s fashion trends. No?
So what’s the plan?
In addition to wearing the awareness ribbon, and hashtaggin’ #HIVTestingDay, I want you to get yourself tested…today. There are many AIDS service organizations teaming up with businesses in your community to provide FREE HIV testing. And please don’t try to play me with that “I’m too busy” excuse. They have a one-minute test available boo-boo. Most tests are painless and you’ll receive your results within minutes. Take the test and really show others how to be a #girlboss.
For more information on World AIDS Day and to find a testing site near you visit HIV.gov
Be honest. Do you know your HIV status? Do you plan on being tested today?
Janelle T. King, MPH, BSN, RN
Janelle is someone I have admired for many years. Not only is she an accomplished academic she is a great mother and wife. When I wanted to include more health topics on mschurchdress.com, I knew she would be the best person to get us allll right. Here is a little bit about Janelle...
Janelle King MPH, BSN, RN, MCHES is a Registered Nurse and public health expert. Janelle holds a Master's degree in Public Health from the University of Toledo and a Bachelor's Degree in Nursing from Capital University. She also holds a Bachelor of Human Kinetics. She is expert on young women's health including reproductive health, sexual health, contraception, sexually transmitted infections and HIV. She also has expertise in wellness, fitness and, disease prevention.
Janelle is passionate about wellness, fitness and public health. She is originally from Toronto, Canada where she worked at a community health center implementing programs aimed at increasing physical. She is a Certified Health Education Specialist who helps others achieve optimal health and wellness through programming and guidance.
After having a long convo with Janelle about joining the team, I learned more about her educational journey, career in the healthcare industry and her favorite fashion spots. Take a glimpse into our convo...
How did you get into the healthcare industry?
My career in health are started out in Toronto, Canada. I was fortunate to have been hired by a community health center where I worked on improving the health of local students and community members.
Tell me about your biggest achievement as an Registered Nurse (RN).
Nursing is my second career. I have been fortunate enough to work with great healthcare providers and nursing staff providing health services to underprivileged adolescents in Columbus, Ohio. I loved the fact that our patients, especially the young ladies trusted us enough to let us provide them with care. You really get to know your patients and develop relationships with them to see their growth.
Who is your biggest supporter?
I think my husband has been my biggest supporter. I’ve been in school for almost our entire relationship. He has always encouraged me to do what I love and cheers me on every step of the way.
When you are not working how do you spend your time?
I’m usually running, working out or taking care of my family. I have a great husband and an adorable 2 year old so I like to spend with them participating in low key activities.
Can you name some of your favorite healthy meals and women's health topics and why?
So I’m really simple (or lazy as some would say) so I can live on black beans and rice or a really big salad. I’ve spent a lot of my career working in the area of young women’s health so I love educating women about contraception options and sexually transmitted infections (STI).
Let's talk about FASHION. What is your favorite place to shop for clothing?
Umm… Children’s Place, Gap, Old Navy. Ha! Since having my daughter I don’t spend as much time or money buying clothes for myself but when I shop I generally stick to GAP, Banana Republic and store swhere items are available online (I’m a lazy shopper). I love visiting thrift stores, this is where I’ve purchased most of my vintage clutch purses.
How would you describe your personal style and is there a person who is a fashion inspiration to you?
I would describe it as a cross between bohemian chick and casual. It really depends on the day and the amount of sleep I had the night before. Ha!
What will you bring to mschurchdress.com?
I think I will be a resource to your readers with regards to dispelling fact from fiction when it comes to information on health, wellness and fitness. I’m honored to share my wealth of training and experience with your readers.
Thank you Janelle for joining the team. We are ready to get our health in check and fitness right. What health and fitness questions do you have for Janelle?