Out of Shape and Overweight? Here’s the Fix!

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Question: The company I work for has implemented a new policy to help reduce their health insurance costs by giving employees fitness and health evaluations. The results of these evaluations would determine the cost of insurance. What do I need to do because I am not in shape and overweight though I have no known health problems? Between work and my family I just don’t have the time.
Answer: Beginning an exercise program with seemingly little or no time is a matter of changing priorities whenever it is possible. Luckily, you have no known health issues to deal with presently. Any changes you can make to incorporate fitness into your lifestyle will assist in prevention of several diseases and conditions related to excess weight and lack of fitness.
To get started you need to stop for ten minutes, take a deep breath and begin to plan meals. Even though you are cooking for four people you can cook the meat or main course in bulk for a couple of days in advance. That way you only have to prepare side dishes to go along with the meals.
A package of chicken breasts grilled without skin can be kept in the refrigerator or for longer periods in the freezer. If you have the type of rice cooker that keeps the rice steamed, cook some brown rice or a mixture of brown and jasmine rice before you leave in the morning. At night all you have to do is warm the chicken and open a can of vegetables or use frozen which are also ready in minutes and you have an instant, healthy meal.
Another easy dish is to use lean beef or ground turkey, mix it with a jar of spaghetti sauce in a mixing bowl. Mixing prior to cooking makes the meat more finely textured. Simmer the sauce on one burner and begin cooking whole wheat noodles on another burner and in 20 minutes you can have another easy meal.
You can control your calories more if you take your lunch instead of eating out all the time. Slice one of your chicken breasts, pop it into a half of a whole wheat pita with some mustard and toppings. Apples are in season, so have one as a side dish and you have a healthy lunch.
Starting an exercise program can be as simple as walking up stairs. Since you won’t be taking long lunches out of the office every day use the time to walk. Take a 20 minute, brisk walk at lunch and if weather doesn’t permit then climb the stairs to get in your training time. If you feel like it would look silly going up and down the stairs, then consider Cher who said “if you’re not willing to look foolish, then you’ll never have the possibility of being great.” Once you take the time to get your body moving you will wonder why you ever stopped.
With just these minor changes to add exercise to your daily routine, you will begin to see differences in the way you look and certainly how you feel. Once you see these changes you can evaluate your schedule and make more time daily and weekly to actually do some resistance training by joining a gym or by hiring a trainer to learn the most time efficient and effective methods to workout.
What your company has done is made you responsible for your own health and the long-term repercussions of the choices you make in the foods you eat and in the lifestyle you maintain. Your immediate reward is lower costs to save you money. The long term rewards are your ability to live a healthier more active life and as you age to live more independently.
God bless and keep training,
Daryl

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