{"id":1224,"date":"2018-09-01T08:30:11","date_gmt":"2018-09-01T13:30:11","guid":{"rendered":"https:\/\/neverdonewithfun.com\/staging\/5228\/?p=1224"},"modified":"2019-11-23T12:27:28","modified_gmt":"2019-11-23T18:27:28","slug":"back-to-school-back-to-routines","status":"publish","type":"post","link":"https:\/\/neverdonewithfun.com\/staging\/5228\/2018\/09\/01\/back-to-school-back-to-routines\/","title":{"rendered":"Back to School, Back to Routines"},"content":{"rendered":"

Fast Ways to Reset and Get Back on Track with Your Fitness Journey<\/strong><\/span><\/p>\n

Dear Summer,<\/p>\n

We\u2019re breaking up. I\u2019m sorry. It\u2019s not you; it\u2019s me. Really.<\/p>\n

You see, I thought I could handle the freedom and fun that we\u2019ve had together. There have been so many cocktails and so many treats over the past three months. When we started out together, I planned to restrict those things to \u201cspecial occasions\u201d and \u201cevents.\u201d Well, I quickly learned that in summertime, everything seems like a special occasion or event. You\u2019re tricky like that.<\/p>\n

\"5<\/a><\/p>\n

So I ate all the things and I drank all the things and now I\u2019m sitting here, not feeling very good about myself and not feeling very good physically either. I\u2019m retaining water, struggling with clothes that feel just a little too tight, experiencing periodic bouts of heartburn, dealing with breakouts on my face, feeling sluggish when I work out, and sleeping more restlessly.<\/p>\n

\"5<\/a><\/p>\n

For these reasons, Summer, I have to bid you farewell and get back on the wagon for fall. The kids are back in school, and it\u2019s time for this mama to get serious and get back to the routines that work.<\/p>\n

That means a recommitment to clean eating, mostly. I\u2019ve been maintaining my workouts but without a healthy, balanced diet to support it, those efforts just aren\u2019t effective. Any busy mama will understand that I have literally no time to waste.<\/p>\n

\"Watermelon-Chia<\/a><\/p>\n

So, Summer, it\u2019s been a slice (of pie, incidentally. Topped with ice cream and accompanied by ros\u00e9 ??\u200d\u2640\ufe0f). Thanks for teaching me some important insights about myself and helping identify some things I need to work on going forward. Now I know it\u2019s all about progress, not perfection.<\/p>\n

But please, don\u2019t call me. I\u2019ll call you. And take your sugar bombs and cocktails with you when you go. Ain\u2019t nobody need those reminders lingering.<\/p>\n

Thanks for the memories,<\/p>\n

A fit-ish mama who wants to feel like herself again<\/p>\n

This post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases.<\/em> Read my full\u00a0<\/em>disclosure policy<\/em><\/a>\u00a0for all the boring details<\/em>.<\/p>\n

\n
5 Things to Do Right Now to Reset and Restart Your Healthiest Lifestyle<\/strong><\/span><\/h5>\n

How do I get back on track? Here are the things I\u2019m doing right now to jumpstart my recommitment to the healthy lifestyle that works for me (and take off a few of those summer pounds right away):<\/p>\n

1. Hydrate, hydrate, hydrate.<\/strong><\/span> When I\u2019m successful with clean eating and consistent exercise, it\u2019s because I start with the basics. You already know you should aim for eight 8-ounce glasses of water per day at a minimum. I recommend you aim higher and try to drink half of your body weight in ounces each day. (So, if you weigh 150 pounds, shoot for 75 ounces of water.) It sounds daunting, but drinking water is all about routine. Establish one that works for you and stick with it.<\/p>\n

\"5<\/a><\/p>\n

I drink 16 ounces of water in the morning before I drink anything else. (Even coffee.) Then, I fill my 24-ounce Contigo bottle<\/a> and sip that all morning long, usually finishing it around 10:30 AM. At lunch, I drink 12 ounces of sparkling water and refill my water bottle. Around 3:30 PM, I refill it again. That puts me at over 100 ounces of water daily. Yes, I am running to the bathroom every hour \u2013 when I first started this, my boss actually asked me if I was pregnant again. But staying super-hydrated also keeps me full and satisfied, balances blood sugar to help prevent cravings, flushes toxins out of my system, and promotes healthy skin. Plus, all that water drinking gives me something to do that\u2019s not snacking!<\/p>\n

2. Eat smaller meals more frequently.<\/strong><\/span> There is research on all sides to support the best way to eat \u2013 snacking, intermittent fasting, portion control. For me personally, eating more frequently has been the key to my success. Whenever I start skipping my usual morning or afternoon snack because I\u2019m too busy to fit it in, I end up overeating at lunch and\/or dinner, and then worse, snacking after dinner on processed sugary treats.<\/p>\n

\"5<\/a><\/p>\n

This has been the pattern I keep falling into all summer long. With our on-the-go schedule, morning snack gets left behind \u2013 and it never fails that those are the days that end with my regretting eating a huge handful of animal crackers and M&Ms. But keeping my blood sugar level by eating frequently helps prevent the cravings that lead to those binges. My normal eating schedule (which is something of a joke at the office) looks like this:<\/p>\n

7:00 AM \u2013 Breakfast
\n9:30 AM \u2013 Morning snack
\n12:00 PM \u2013 Lunch
\n2:30 PM \u2013 Afternoon snack
\n5:30 PM \u2013 Dinner<\/p>\n

Because I eat dinner so early in order to sit at the table with my famished children, I sometimes allow myself a small healthy snack at 8:00 PM on days that I work out in the evening as well.<\/p>\n

3. Increase your vegetable intake.<\/strong><\/span> This one is a struggle for me. One of the quickest ways to retrain your body toward cleaner eating habits is to eat more vegetables. With high fiber and water content, veggies, especially raw veggies, fill you up without a lot of calories. I aim to eat veggies at least 3 of my 5 meals per day. If I\u2019m really serious about jumpstarting, I force myself to eat veggies at every single meal. I need to put this into effect after Labor Day to start to detox but I\u2019m already dreading it. Sometimes you just don\u2019t want another baby carrot.<\/p>\n

\"5<\/a><\/p>\n

In the same spirit, this summer I have switched up my breakfasts away from sweet options like overnight oats or smoothies to focus on savory options that include spinach, peppers, or tomatoes at least during the work week. Starting with vegetables Monday through Friday sets the tone for the rest of the day and also helps minimize my sugar cravings. On the weekends, I\u2019ll indulge a bit with the healthy sweet breakfasts options as a treat.<\/p>\n

\"5<\/a><\/p>\n

4. Watch your sugar intake.<\/strong><\/span> You know that brownies and cookies aren\u2019t what you should be eating regularly for a balanced, healthy diet. I will freely admit that I am addicted to sugar. In the same way that an alcoholic needs alcohol, for me, one sugary treat turns into 10 sugary treats. It\u2019s a slippery slope that ends badly every time.<\/p>\n

\"5<\/a><\/p>\n

You might not realize that a lot of so-called \u201chealthy\u201d foods are still loaded with added sugars. Processed foods in particular are nasty culprits. So whenever I need to reset, the first step is cutting out all the junk.<\/p>\n

Next, I pay attention to food labels, always looking at that number of grams of sugar per serving. It doesn\u2019t matter if the calories are reasonable or it\u2019s \u201cfat free\u201d \u2013 if it\u2019s loaded with double-digit sugars, take a pass. In fact, I use the sugar grams as my guide for how frequently I should eat the food. Under 5 grams is an all-the-time food. Six to 9 grams passes my \u201cacceptable\u201d test. Ten to 13 grams is pushing it (depending on the food item) and should be limited. Anything over 14 grams should be used sparingly, or a healthier substitute should be sought. When comparing items, I nearly always choose the item with the lowest sugar; taking into account the fiber count and ingredient list for additional decision-making power.<\/p>\n

\"5<\/a><\/em><\/p>\n

These aren\u2019t hard and fast rules but they do serve as a guideline when you\u2019re feeling baffled by nutrition labels. Some companies choose to spell out how many grams of sugar are \u201cadded\u201d (versus naturally occurring). This provides a helpful perspective when it\u2019s available, but because it\u2019s not mandated by law, not all companies choose to provide this information (because seeing all those Added Sugars can be extremely off-putting!).<\/p>\n

\"5<\/a><\/p>\n

5. Don\u2019t underestimate the power of planning. <\/strong><\/span>Let me hit you with some favorite fitspiration quotes about planning: A goal without a plan is just a wish. A failure to plan is a plan to fail. I\u2019ve learned these lessons the hard way and I\u2019m ready to learn from my mistakes.<\/p>\n

\"5<\/a><\/strong><\/p>\n

First, plan your meals. On a weekly basis, write down the entire week of breakfast, lunches, dinners, and snacks. Then build your grocery list off of that. This helps you avoid last-minute bad decisions like carryout food on a whim, and it might even save you money by reducing unnecessary grocery store expenditures.<\/p>\n

\"5<\/a><\/p>\n

Next, plan when and how you are going to exercise. Write it down or put it on your calendar or text your significant other so he\/she knows where you\u2019ll be and what you might need them for. Set up a babysitter or set your alarm to work out in the early morning. Scheduling your workouts like this also helps you balance the amount and type of cardio, strength, and flexibility exercises you\u2019re getting.<\/p>\n

\"5<\/a><\/p>\n

<\/a>Finally, if you\u2019re going out (anywhere), it\u2019s worth it to take a minute to plan for that too. I pack snacks and food for myself just like I do for the boys, and I carry it all around in my favorite PackIt lunch bag<\/a>. (You can freeze this whole bag and once frozen, it keeps food cold for up to 12 hours. I have yet to take family field trip or other day outing with kids without it stuffed to the gills with various food items for all of us.)<\/p>\n

If you\u2019re eating at a restaurant, check the menu before you go and identify what you\u2019re going to eat (or at least a few healthier choices you\u2019re considering). I\u2019m weird and LOVE to read menus to figure out exactly what I\u2019m going to eat before I actually get to the restaurant, so this planning piece is one of my favorite activities. Sometimes reading about delicious food is almost as satisfying as eating it.<\/p>\n

\"5<\/a><\/p>\n

Remember that fitness is a journey, not a destination, and a journey that should be taken at your own pace. You may not be able to implement all these strategies at one time, so start small and keep adding on. Even if you only<\/em> focus on drinking more water, you\u2019ll be in a better place than where you started.<\/p>\n

Labor Day weekend marks the official end of summer in my book, even if fall doesn\u2019t technically start until September 22. These 5 strategies start for me on Tuesday, with 5 more strategies for success coming next week! Feel free to join me and follow along on social media with #NeverDoneWithFun. We can hold each other accountable and see where the reset takes us.<\/p>\n

\"XOXO<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Fast Ways to Reset and Get Back on Track with Your Fitness Journey Dear Summer, We\u2019re breaking up. I\u2019m sorry. It\u2019s not you; it\u2019s me. Really. You see, I thought I could handle the freedom and fun that we\u2019ve had together. There have been so many cocktails and so many treats over the past three … <\/p>\n","protected":false},"author":1,"featured_media":1257,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[5],"tags":[34,12,10,142,11,31,188,30],"class_list":["post-1224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nourish","tag-clean-eating","tag-exercise","tag-fitness","tag-fitness-journey","tag-health","tag-healthy-living","tag-wellness","tag-workout","latest_post"],"yoast_head":"\nBack to School, Back to Routines | #NeverDoneWithFun<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/neverdonewithfun.com\/staging\/5228\/2018\/09\/01\/back-to-school-back-to-routines\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Back to School, Back to Routines | #NeverDoneWithFun\" \/>\n<meta property=\"og:description\" content=\"Fast Ways to Reset and Get Back on Track with Your Fitness Journey Dear Summer, We\u2019re breaking up. 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