Personalized Nutrition and Exercise Plan

Personalized Nutrition and Exercise Plan

Being even slightly overweight has always been a topic of interest to me as it is something that runs in my family. Along with the weight issues, this has brought on many other issues for many of the members of my family. The health issues are diabetes and blood pressure issues. The overweight fact is the biggest and most concerning because not only can it cause the preceding issues, it can cause many more than just diabetes and blood pressure problems.

Currently on my mother's side of the family, I have 5 aunts, plus my mom. All but one is overweight. All but one has some sort of diabetes. All but one has high blood pressure issues. The one that doesn't have these issues is the only one out of them all that shows they have good eating habits and exercises on a regular basis. The others, have over indulgence issues.

I tend to sway towards that bad side of the spectrum. I tend to eat, and eat, and yes eat some more. I notice that I get in these modes where I eat for no reason. I'm not hungry and I eat. I then feel bad about eating and I eat more. I can control myself. I know I can because I have. I am not obese but on average about 30lbs overweight. I've worn the same size jeans, comfortably, until recently. I've noticed my pants are tighter and my shirts are a bit more snug than I like to wear them.

Although I know what I need to eat and how to eat properly, I tend to not always focus on that. I tend to have a weak moment which leads to another and another. I simply do not want to end up like the rest of the women in my family being overweight, on shots for their diabetes, and pills for high blood pressure.

Since I've started in this class, I've sort of had a "rude awakening". I've recognized the issues that I have and have addressed them in a manner that I can't ignore. I've spoke with many people around me who are willing to be my support group. This is my biggest fault. I tend to cling on to the support around me and when my support slacks, I slack.

I have recently gone through my fridge and cabinets. I have gotten rid of anything that can be construed as junk food or unhealthy. I have made lists when going to the store and purchased more healthy than I ever have before. I've stuck to whole grain, non fat, and veggies. Some red meats but more chicken and fish than any other meat. Including ground turkey. I had previously cut out sodas and junk drinks out of my diet. I generally drink water or caffeine free iced tea.

I've also implemented an exercise routine for myself. I have gotten a few different types of work out videos along with a free gym I have access to. I also have a puppy and live on 27 acres. I have been walking and playing with her more than I was before. In addition to the above, I also have a small pool I've been swimming laps in. It's small but I can get my heart rate up which is what is good for burning those calories.

My last goal is to keep a good track record of all I do and all I eat. I am more cautious if I have a record of everything I do. I am more aware of what I am putting in my mouth when it's being documented. Keeping track of my nutrition and work outs will better keep me focused on my goal. Setting my goals are the easy part. Sticking through them is going to be the tough part.

In my early 20's I was at one point over 200lbs. I saw a picture of myself and realized I had to do something about it. I got so scared. At that point is when I quit drinking soda. I used to drink

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