Remember how I said that I had a hard time with maintenance last week? Well this past weekend took it to a whole different level.
From the title of this post, you can probably guess how healthy living went in Indianapolis – not well. I always go in with the best of intentions and then end up failing miserably with business trips. I think it stems from working such long hours and then the temptations are just everywhere, and the lack of sleep makes them even harder to resist. I’m trying not to beat myself up, but I got home Monday evening feeling extremely bloated, exhausted, cranky, puffy, and just… gross.
Here’s a breakdown of the good and the bad.
Apparently I really liked the bathroom in Indy. =)
First up, the bad:
- I overate majorly. Most meals left me feeling past the point of full and just did a really bad job at listening to my hunger signals and stopping when I was satisfied.
- I overdid it with sweets big time. I don’t even like sweets that much, and I had at least two desserts EVERY.SINGLE.DAY. There were delicious cookies, cakes and pastries around all the time and I just couldn’t resist.
- I didn’t eat enough veggies or fruit at all, and my body is feeling it!
- I didn’t get enough sleep (that was pretty out of my control, but still not good)
Now, the good:
- I drank a lot of water every day that I was there. I brought my new water bottle with me (full review and giveaway coming soon!) and filled it up a few times a day with the fruit infused water at the hotel.
- I started the trip with a great workout on Friday. I ran outside for 40 minutes with two of my coworkers, then did some weights and another mile on the treadmill back at the hotel gym, burning 666 (!) calories. That was the only workout I had time for during the trip.
- I didn’t drink a lot of alcohol at all. One night I had three drinks, but it was very low key for most of the trip and that was a good thing.
- I started off each day with a healthy breakfast. Lots of oatmeal, yogurt, berries, egg white omelets, English muffins, and nonfat lattes!
I don’t even think these lists do justice to how bad it really was.. I don’t even want to share what the scale said yesterday morning, but it was NOT good. But aside from the scale, I FELT bad, which is the worst part about it. As I said, I’m really trying to not beat myself up, and instead focus on the fact that 4 bad days is not the end of the world in the scheme of things.
So now, for the get back on track plan of attack!
Despite being pretty exhausted Monday night, I knew I needed to get myself to the grocery store to stock up on lots of fruits and veggies, and to get a workout in. I killed two birds with one stone by doing a power walk to and from the grocery store for 45 minutes total and about 2.5 miles. The way back included carrying the groceries, so it was a bit of a strength workout too. I burned over 300 calories on the walk, too – not bad!
I got a few non produce related items:
- Fage 0% Greek Yogurt (x2 – on sale for $3 each)
- Stonyfield Low-fat plain organic yogurt
- 4 cans albacore tuna in water (on sale for $1 each)
- Israeli Couscous
- Lightly Salted Peanuts (for my first attempt at homemade nut butter!)
But mostly, I got much needed fruits and veggies.
- 2 limes
- Fresh Ginger
- Baby Spinach
- 2 green bell peppers
- Basil (that plant didn’t last long….)
- 4 plums
- 5 peaches (99 cents/lb!)
All that for $35.50 exactly. And then, I came up with a super easy meal plan loaded with fruits and veggies:
|Tuesday||Greek Yogurt, Frozen Mango, Granola||Huge salad with chickpeas, goat cheese, and fruit salsa||Watermelon, peach||Veggie egg scramble with toast|
|Wednesday||English muffin toasted with peanut butter and banana||Huge salad with chickpeas, veggies, and croutons||Greek yogurt with chopped peach||Watermelon Soup (recipe to come!) with a feta salad|
|Thursday||PB + Banana Waffle Sandwich||Leftover watermelon soup with feta salad||Fage 0% Cherry, plums||Ginger tofu and veggie stirfry with soba noodles|
|Friday||Greek yogurt w/granola and plums||Leftover tofu stirfry w/sobas||Cottage Cheese, frozen berries||Dinner out with my sister!!!!!|
All of those breakfasts, dinners, and lunches take under 15 minutes to prepare, so that allows me to get in lots of healthy meals despite being really busy this week.
Besides eating healthy, I also plan to focus on drinking tons of water to flush my system out and to get in some great, quick workouts. Here’s the plan:
- Monday – 45 minute powerwalk – CHECK
- Tuesday – 20 minute running intervals, 15 minutes free weights – CHECK
- Wednesday – 45 minute elliptical – CHECK
- Thursday – 20 minute hill workout, 20 minutes free weights
- Friday – rest
- Saturday/Sunday – run outside one of the days
So really, the “plan” involves just getting back to my normal way of living. Not deprivation, just a focus on extra fruits, veggies, water, and workouts. I also plan to try to eat 29 pts+ a day (instead of the 35 pts+ prescribed for maintenance) until my weight goes back down.
So what about you? What’s the first thing you do after falling off the wagon to get yourself back on track?
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