One woman's health journey...losing weight & feeling great...
Welcome to GreenNote Fitness Reflections.
Each month I share with you what I’m doing for longevity - to live my life fully with joy while serving others.
We will deep-dive into optimizing brain function and mitochondrial health while
maintaining strength and balance of body, mind, and spirit.
From February to May of this year, Sarah lost 16 pounds and decreased body fat by 6.6 percent! That’s right. During a pandemic when others are consuming food and beverage at alarming rates, Sarah buckled down and got clear on her goals and her “why”. I won’t mention her profession, but let’s just say she is an “essential” worker and has a very stressful job.
Let’s get into the nitty gritty of Sarah’s routine to find out why she is successful.
Step 1. - Have a plan
Sarah’s goal-focused mindset is supported by her writing out her goals and plan of action.
Step 2. Identify your “why” - why do you want to take action?
In Sarah’s case, she calls this “drivers”. Her weight was stuck and increasing slightly. Body fat percentage was also increasing. Given her age and knowing how that impacts metabolism, muscle mass, bone density, and body fat, Sarah knew she needed to make some changes to be healthy both physically and mentally.
Step 3. Set goals and take action
Sarah wanted to loose 10 or more pounds to be healthier now and for the future as it can be more challenging as we age.
To get the desired results, Sarah started a Keto Diet, which included an adjustment in carbohydrates of only 20-25 per day for two months. (Lisa’s note - to find a beginner’s guide to a Keto Diet, this is a good resource.
Next came her daily rowing exercise. She previously had implemented a monthly goal of rowing 84 to 100K meters. Year to date, she has rowed over 394K meters!
Sarah also set aside time each day to be still, this is her quiet time. (Lisa’s note - making time to be quiet and "just be" is paramount for managing stress - much of the weight Americans are gaining during this time is due to stress-eating).
Step 4. Measure goals and assess
Sarah accomplished her goal of losing weight and body fat and feels better and healthy. Along the way there were challenges with muscle cramps, brain fog, and cravings of apples and candy. She notes these all went away within two weeks.
Step 5. Reflect
After her current goals were accomplished, Sarah took time to think back and reflect upon what she has learned and is learning from this whole process. She discovered that no one is going to care more about her health than she is, ultimately it is up to her to make any changes in her life.
One thing that really brought Sarah’s awareness into focus is how many carbohydrates are in everything! She notes that meal planning and label reading are key. Also that it isn’t always easy, but it does get easier.
Another one of her awarenesses came at the gas pump - she puts premium gas in her car, the body certainly deserves the best fuel also. Those awareness points Sarah made were pivotal in her success.
The reward lies within the results.
So true, well done Sarah!
I am hopeful that sharing Sarah’s journey will be helpful for you. During this pandemic many of us are forced to take on new roles and adapt to change. Factors that are notoriously challenging. It may be worth remembering that we can focus on what we do have control over.
To our reflection,
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See my last newsletter 4 tips to support the immune system...?