Congratulations to all those out in Piedmont Park today! You survived the first day… and if you can survive that, you’re gonna thrive the rest of the month.
Speaking of thriving the rest of the month, here’s some simple advice to help you make the most of it: Log and Blog!
Log: You’ve probably heard it hundreds of times: write your goals down. But do you know why this step is so important? When you put pen to paper, you turn your thoughts into something tangible. That’s why we strongly encourage you to track your diet and fitness goals by writing them down. You will quickly see how the act of writing these things down helps keep you motivated. Here’s a handy PDF that you can print to track your meals, goals and progress (print page 11 to track your meals)…
Blog: Have you ever heard that working out in a group is one of the best ways to stay motivated? It’s true! Having people there alongside you to share in your experience and encourage you along the way is oftentimes the difference between a successful exercise plan and one that tends to fizzle out over time. Share in your challenges and your successes with your fellow BC4Cers, and be supportive of their efforts as well by checking this blog after every workout.
Read on to learn more about tracking your meals…
We at BC4C would like you all to take a few moments and consider where and how you are getting the food you eat today.
- Do you plan to grab breakfast while hanging out your car window?
- Do you plan on grabbing a handful of M&M’s from your co-worker’s desk and call it a mid-morning snack?
- Do you plan to stand in line for lunch and order the fastest item that can be prepared?
- And do you plan to eat what ever is left on your child’s plate and consider your dinner taken care of?
When we were in school we were forced to do a number of simple calculations in order for us to add and subtract like second nature; the same principal applies for our nutrition journals.
Logging your meals — though tedious like math — will help you devote some time and energy to plan out where and what you eat. We ask you to eat five meals a day — not three meals and two snacks — because each time you eat you should use it as an opportunity to get in the nutrients you need. The five meals you eat should be the vehicles for you to obtain your 9 servings of grains, 4 servings of vegetables, 3 servings of fruit, 2 servings of dairy, and 5 servings of protein the USDA recommends we eat every day.
While using a nutrition journal, we hope that when you walk out the door every morning, you do so with a plan of how you will get the nutrients you need to stay active and healthy — which will eventually become second nature.
Remember, print page 11 to track your meals…
Tell us how you’re doing on Day 1. Leave a comment by clicking the “Comments” link at the top of this post.