The New Year always seems to bring new plans, new ideas and new promises....
Here we are, in week 4 and I wonder how many resolutions are still intact.
How many people have walked away from promises they made to themselves or to other accountability partners? How many are still rockin it??
Living an active life with exercise and clean eating takes some serious planning, even if you were raised that way. It's really quite unrealistic to think "Tomorrow is a new day. I'll give up ________ for the rest of my life". And yet MILLIONS of people try to do it every year. Why is January 1 so special??
Wouldn't it be nice if once a month (or once a week) we had "jump day"? A day where publicly we had a chance to say "I'm finally ready to make a change...cheer for me, support me and hold me accountable!"
A problem I see frequently, in my job, is that people feel they've failed when their
resolution changes or when they detour off the planned route. Often they "jump" before they really think about the potential outcomes of their new way of life and the impact it will have on those around them. They try to completely renovate their way of life, without fully thinking through the process.
It takes a great deal of knowledge gathering and planning to make life-altering changes and to be successful at doing it long term. Frankly, you have to be ready if you want it to stick long term.
You also have to surround yourself with a support system and be willing to walk away from people or places that pull you back in to old habits.
In an interview this morning, I was asked why group fitness seems to work well for so many people.
I explained that we offer a great exercise program with an emphasis on clean eating, but that it's the people who make a difference at Goals. It's the coaches and instructors.... the maintenance members and challengers who make it a great place to be.
Someone is watching for you...... someone who cares.
Someone's waiting.....
Pick YOUR day~ all you have to do is jump.
Spring or stumble, we'll be there.....
Showing posts with label clean eating. Show all posts
Showing posts with label clean eating. Show all posts
Tuesday, January 22, 2013
Saturday, December 8, 2012
having the best....
...job in the world is pretty awesome.
Public views of personal trainers and coaches is very glamorous. It must be amazing to work a job that makes people feel better about themselves! But it's not all about pretty people and six-pack abs. And it's certainly not all about the scale.
Most of the people who come in to Goals in Motion want to lose weight or tone. But what I've witnessed over the last few years is that as the pounds drop off and the muscle starts to appear they gain so much more....
Just this week, when I was teaching class, I noticed a couple of people who are suddenly so much more fit and strong~ they stood out amongst a sea of hardworking bodies the other day in class...
C, V and A have broken down the barriers of negativity and self-doubt. They've lost enough weight and toned enough to be able to look in a mirror and feel beautiful again. As a coach, it's easy to see the moment they cross over... they walk in wearing fitted work clothes and they trade in baggy t-shirts for athletic wear. They pick up heavier weights and they have a focused look as they watch themselves execute lifts properly in the mirror. Off the floor, they smile freely and share ideas and encouragement with the other ladies around them.
P, M and W are men who have "caught the bug". They have a determined look as sweat flows freely down their faces and puddles beneath them as they plank. They are men who have not only changed the shape of their bodies but their way of thinking. They are active outside of Goals and as fathers they work hard to set a healthy example for their kiddos every day. Each one of them has a sparkle in their eyes that I don't remember being their on day 1.
But after we help them push back the ghosts of shame and self-loathing, many of my clients are still faced with the demons of age and disease. Many of them have to lose weight for reasons that are so much more critical than a new dress or a smaller belt....
My friends J joined Goals with his wife. I still remember the day they walked in to ask about the program. He quizzed me about supplements and powders. He didn't want to be pushed to buy anything extra. His wife was quiet and let him do the talking. It was apparent to me that he needed to convince himself he could get through the 9 weeks but it was equally apparent that he was ready to change. What I didn't know at our initial meeting was that he was a Type II diabetic. J and his wife joined the 9 week challenge and both work hard. They responded to their coaches and focused on food as much as exercise.
Below is a snippet of a couple of emails he's sent over the last 6 months...
In July.....
"I also found out some great news at the dr on Tues and had to share it with you. I've been a patient... for about 15 years now -- I had inappropriate tachycardia which meant that my heart often started racing without any real physical exertion or reason. I was diagnosed when I was just out of college and at the time I started medication my resting (RESTING) heart rate was 125. Its a condition that people typically outgrow by 30, but for some reason I never did. I was able to workout throughout those 15 years but always had to do so on the medication. I got better over the years and got my resting heart rate down to 105 but never much lower than that (without meds).
Well, I went for my checkup on Tuesday. She had allowed me to take the challenge without medication and see how it went. If it got to be a problem I would just start taking it again -- no big deal. (Working out on medication that suppresses your heartrate was always difficult for me and often left me light headed- and I hated it) The first week or so was hard, but I made it -- without meds. When I had my EKG on Tues, my resting heartrate was 80 without medication!! She was AMAZED and even shouted in the hallway....."
Pretty awesome stuff, huh??
These people are just a small representation of who I get to work with every day....
Are you jealous??
Lol!! You should be!! There's nothing better in the world than being reminded that what we do everyday makes a difference.
Thanks to everyone who helps me by coaching or instructing or supporting Goals. There's not any part of it I could do myself and I love you all.....
I'm very thankful that I'm able to have the best job in the world!
Public views of personal trainers and coaches is very glamorous. It must be amazing to work a job that makes people feel better about themselves! But it's not all about pretty people and six-pack abs. And it's certainly not all about the scale.
Most of the people who come in to Goals in Motion want to lose weight or tone. But what I've witnessed over the last few years is that as the pounds drop off and the muscle starts to appear they gain so much more....
Just this week, when I was teaching class, I noticed a couple of people who are suddenly so much more fit and strong~ they stood out amongst a sea of hardworking bodies the other day in class...
C, V and A have broken down the barriers of negativity and self-doubt. They've lost enough weight and toned enough to be able to look in a mirror and feel beautiful again. As a coach, it's easy to see the moment they cross over... they walk in wearing fitted work clothes and they trade in baggy t-shirts for athletic wear. They pick up heavier weights and they have a focused look as they watch themselves execute lifts properly in the mirror. Off the floor, they smile freely and share ideas and encouragement with the other ladies around them.
P, M and W are men who have "caught the bug". They have a determined look as sweat flows freely down their faces and puddles beneath them as they plank. They are men who have not only changed the shape of their bodies but their way of thinking. They are active outside of Goals and as fathers they work hard to set a healthy example for their kiddos every day. Each one of them has a sparkle in their eyes that I don't remember being their on day 1.
But after we help them push back the ghosts of shame and self-loathing, many of my clients are still faced with the demons of age and disease. Many of them have to lose weight for reasons that are so much more critical than a new dress or a smaller belt....
My friends J joined Goals with his wife. I still remember the day they walked in to ask about the program. He quizzed me about supplements and powders. He didn't want to be pushed to buy anything extra. His wife was quiet and let him do the talking. It was apparent to me that he needed to convince himself he could get through the 9 weeks but it was equally apparent that he was ready to change. What I didn't know at our initial meeting was that he was a Type II diabetic. J and his wife joined the 9 week challenge and both work hard. They responded to their coaches and focused on food as much as exercise.
Below is a snippet of a couple of emails he's sent over the last 6 months...
In July.....
"My results on 3/26/12 my average daily glucose was 252 and my A1C score was 9.3. The standard A1C is 4.8-6.0
My results on 7/16/12 my average daily glucose was 114 and my A1C score was 5.6. This is lower than it has ever been."
and just this week....
"Hey Team - Just met with my doctor. My last med is a combo drug with 2 different active ingredients - so we are dropping one of the meds and meeting again in March. Only one left to get rid of and I will be med free."
Or there is D. She joined way back in 2010. I thought it was to just lose some of those young mom pounds (you know the ones, the "I don't have time for anything but my family and my job pounds")!!
The following is a part of an email I received from her at the end of her challenge....
"I also found out some great news at the dr on Tues and had to share it with you. I've been a patient... for about 15 years now -- I had inappropriate tachycardia which meant that my heart often started racing without any real physical exertion or reason. I was diagnosed when I was just out of college and at the time I started medication my resting (RESTING) heart rate was 125. Its a condition that people typically outgrow by 30, but for some reason I never did. I was able to workout throughout those 15 years but always had to do so on the medication. I got better over the years and got my resting heart rate down to 105 but never much lower than that (without meds).
Well, I went for my checkup on Tuesday. She had allowed me to take the challenge without medication and see how it went. If it got to be a problem I would just start taking it again -- no big deal. (Working out on medication that suppresses your heartrate was always difficult for me and often left me light headed- and I hated it) The first week or so was hard, but I made it -- without meds. When I had my EKG on Tues, my resting heartrate was 80 without medication!! She was AMAZED and even shouted in the hallway....."
These people are just a small representation of who I get to work with every day....
Are you jealous??
Lol!! You should be!! There's nothing better in the world than being reminded that what we do everyday makes a difference.
Thanks to everyone who helps me by coaching or instructing or supporting Goals. There's not any part of it I could do myself and I love you all.....
I'm very thankful that I'm able to have the best job in the world!
Thursday, December 6, 2012
a little bit of this.....
...and a little bit of that.
That's the key to surviving the next 25 days for me.
I work with people every day who feel bad when they cheat on their meal plan. During the holiday season, it's important to follow your regular routine as much as possible, but to allow yourself some occasional indulgences. We work out too hard and eat too right to always say no.....
My calendar is filled with special days and events all the way through December 31, so I thought if I put some guidelines in writing, one of you might see me out and about and keep me honest!!. If it looks like I'm not following the rules, feel free to give me "that look". Of course, I'll do the same for you!!
Maintaining over the Holidays
1. Eat on your regular schedule all day, until you reach party time. Never save your calories- you'll arrive hungry and have a much harder time resisting unhealthy foods and drinks.
2. If you LOVE it, have some, but just a serving. Grandma's Custard Pie is my once a year downfall. I love it and I'm going to eat it, but a serving is 1/12 of the pie.
3. If you LIKE it, have some, but just a taste. Party potatoes... you know the ones- with the crispy cornflake topping? Yeah, 1 bite.
4. If you don't ever crave it, walk away. Chip dip, scalloped corn, green bean casserole... not my thing the other 11 months of the year, so why eat them now??
5. If you're contributing an appetizer or side dish, take 2~ Take one of your favorite "naughty" recipes and one new healthy recipe. You'll get to enjoy your favorite foods without facing the leftovers in the fridge AND you'll have something good to eat. I'll be taking spinach-artichoke dip with warm pita bread and a huge green salad with pomegranate seeds, clementines, celery and green onions with homemade vinaigrette on the side.
6. Have a drink, then a glass of water. Consume at "enjoy it pace" not "get it over with pace". Cabernet Sauvignon is my drink of choice when the weather is cool. I like it A LOT. This year I am trying to switch things up. I'll be drinking Absolut Citron with Sparkling water and a splash of cranberry. It's good, but not my favorite so I'm guaranteed to not drink more that one or two. Always water with lemon and a half hour break before my second drink.
7. Offer to be the Designated Driver. When I'm not drinking, I'll have sparkling water with fresh lemon slices and a splash of cranberry. Tastes the same as above and 'tis the season.... enjoy the lights on the trees, not in your rear view mirror.
8. Don't beat yourself up. It's easy to mess up when faced with tables full of food and drinks flowing like water. If you have a bad night, don't toss the whole month down the drain. Get up bright and early, get your workout in and try to do better next time.
Here's to great friends, good times and healthy holidays!
That's the key to surviving the next 25 days for me.
I work with people every day who feel bad when they cheat on their meal plan. During the holiday season, it's important to follow your regular routine as much as possible, but to allow yourself some occasional indulgences. We work out too hard and eat too right to always say no.....
My calendar is filled with special days and events all the way through December 31, so I thought if I put some guidelines in writing, one of you might see me out and about and keep me honest!!. If it looks like I'm not following the rules, feel free to give me "that look". Of course, I'll do the same for you!!
Maintaining over the Holidays
1. Eat on your regular schedule all day, until you reach party time. Never save your calories- you'll arrive hungry and have a much harder time resisting unhealthy foods and drinks.
2. If you LOVE it, have some, but just a serving. Grandma's Custard Pie is my once a year downfall. I love it and I'm going to eat it, but a serving is 1/12 of the pie.
3. If you LIKE it, have some, but just a taste. Party potatoes... you know the ones- with the crispy cornflake topping? Yeah, 1 bite.
4. If you don't ever crave it, walk away. Chip dip, scalloped corn, green bean casserole... not my thing the other 11 months of the year, so why eat them now??
5. If you're contributing an appetizer or side dish, take 2~ Take one of your favorite "naughty" recipes and one new healthy recipe. You'll get to enjoy your favorite foods without facing the leftovers in the fridge AND you'll have something good to eat. I'll be taking spinach-artichoke dip with warm pita bread and a huge green salad with pomegranate seeds, clementines, celery and green onions with homemade vinaigrette on the side.
6. Have a drink, then a glass of water. Consume at "enjoy it pace" not "get it over with pace". Cabernet Sauvignon is my drink of choice when the weather is cool. I like it A LOT. This year I am trying to switch things up. I'll be drinking Absolut Citron with Sparkling water and a splash of cranberry. It's good, but not my favorite so I'm guaranteed to not drink more that one or two. Always water with lemon and a half hour break before my second drink.
7. Offer to be the Designated Driver. When I'm not drinking, I'll have sparkling water with fresh lemon slices and a splash of cranberry. Tastes the same as above and 'tis the season.... enjoy the lights on the trees, not in your rear view mirror.
8. Don't beat yourself up. It's easy to mess up when faced with tables full of food and drinks flowing like water. If you have a bad night, don't toss the whole month down the drain. Get up bright and early, get your workout in and try to do better next time.
Here's to great friends, good times and healthy holidays!
Wednesday, December 5, 2012
dreams......
...change over time don't they? Both the daydreams we create in our minds and also the ones that creep into our subconscious as we drift off to sleep. It seems the outside world has more to do with them than we might think.
When I was younger and an athlete, all I could dream about was being the best. It's all I worked for and all I thought about. I surrounded myself with people who could make it happen and every night competition seemed to seep into my sleep.
I don't recall having many sleeping dreams as a teenager.... I worked too much and played too hard- once my head hit the pillow, my brain must have needed to shut down and take a break from me!!
I did however have daydreams about my future and how certain people would play a part in my life.
Once I became a young mother, all of my dreams, sleeping and otherwise, were focused on the health and well being of the boys. I remember watching them play and wondering who they would become.
I remember waking up in the middle of the night, from vivid dreams of the boys, in panic....why haven't they woken up? why are they awake? why didn't I hear them come home?
Eventually, I reached the dangerous "all about me stage of my life". I'm sure many of you can relate...
it's that time when you decide, I'm tired of being fat and tired and responsible for everyone and everything in my life. My daydreams turned to making myself healthy and beautiful (and sometimes to finding someone to kidnap me and take me to a magic kingdom where I wouldn't have to work or think if I didn't want to!!). My night dreams disappeared again, because I was running at 100 mph and trying to get in all the life I had missed for so many years.
So that brings me to now... I've been worried over the last few months about Goals. Don't misunderstand, everything is fine at the studio, but I always worry about being enough in an saturated industry. I've met with some of my coaches and instructors to brainstorm ways to be even better than we already are.... my daydreams are filled with possibilities and my sleep is filled with "what ifs"
Yesterday, however, was a great day. I woke up early and felt well rested. I taught a kickboxing class the night before, in my dreams (scary huh?) and one of the sets stuck in my head- it worked like a charm. My 4:55am class was awesome. The room was full and they stepped up and worked out hard like they always do! I came home after class to eat and get some work done. When I was on Facebook posting some pictures from our Holiday 5K a friend, who is a Goals member, popped into my chat with a link about a young girl who had lost an incredible amount of weight. The story was amazing and reinforced my belief that we need more programs for kids and families who struggle with exercise and healthy eating. Suddenly my brain darted off in a different direction. My day was filled with ideas and planning. I got to workout with a new member- a fit teenager, who ROCKED the bag!! As I showed her each new punch, I thought about how awesome it would be to have more teens and families with smaller kiddos at Goals. Dinner prep involved dreams of GIM family potlucks and my sleep involved an indoor game of Hoover Ball in the kickboxing studio.
Today will be incredibly busy. I have several meetings to attend. I get to tour the new high school with my fellow school board members and the builders and I get to teach a couple of classes. I'll wrap up the night meeting with State Legislators about educational priorities before they go into session.
If you see me today and I look distracted, don't worry... in the midst of my busy day, it's just the dream wheels turning
When I was younger and an athlete, all I could dream about was being the best. It's all I worked for and all I thought about. I surrounded myself with people who could make it happen and every night competition seemed to seep into my sleep.
I don't recall having many sleeping dreams as a teenager.... I worked too much and played too hard- once my head hit the pillow, my brain must have needed to shut down and take a break from me!!
I did however have daydreams about my future and how certain people would play a part in my life.
Once I became a young mother, all of my dreams, sleeping and otherwise, were focused on the health and well being of the boys. I remember watching them play and wondering who they would become.
I remember waking up in the middle of the night, from vivid dreams of the boys, in panic....why haven't they woken up? why are they awake? why didn't I hear them come home?
Eventually, I reached the dangerous "all about me stage of my life". I'm sure many of you can relate...
it's that time when you decide, I'm tired of being fat and tired and responsible for everyone and everything in my life. My daydreams turned to making myself healthy and beautiful (and sometimes to finding someone to kidnap me and take me to a magic kingdom where I wouldn't have to work or think if I didn't want to!!). My night dreams disappeared again, because I was running at 100 mph and trying to get in all the life I had missed for so many years.
So that brings me to now... I've been worried over the last few months about Goals. Don't misunderstand, everything is fine at the studio, but I always worry about being enough in an saturated industry. I've met with some of my coaches and instructors to brainstorm ways to be even better than we already are.... my daydreams are filled with possibilities and my sleep is filled with "what ifs"
Yesterday, however, was a great day. I woke up early and felt well rested. I taught a kickboxing class the night before, in my dreams (scary huh?) and one of the sets stuck in my head- it worked like a charm. My 4:55am class was awesome. The room was full and they stepped up and worked out hard like they always do! I came home after class to eat and get some work done. When I was on Facebook posting some pictures from our Holiday 5K a friend, who is a Goals member, popped into my chat with a link about a young girl who had lost an incredible amount of weight. The story was amazing and reinforced my belief that we need more programs for kids and families who struggle with exercise and healthy eating. Suddenly my brain darted off in a different direction. My day was filled with ideas and planning. I got to workout with a new member- a fit teenager, who ROCKED the bag!! As I showed her each new punch, I thought about how awesome it would be to have more teens and families with smaller kiddos at Goals. Dinner prep involved dreams of GIM family potlucks and my sleep involved an indoor game of Hoover Ball in the kickboxing studio.
Today will be incredibly busy. I have several meetings to attend. I get to tour the new high school with my fellow school board members and the builders and I get to teach a couple of classes. I'll wrap up the night meeting with State Legislators about educational priorities before they go into session.
If you see me today and I look distracted, don't worry... in the midst of my busy day, it's just the dream wheels turning
Monday, December 3, 2012
Out the window.....
I woke up bright and early this morning and sat down to write. Midway through my post, I started to feel crummy, so I got some tea. Didn't work the way I planned.... By 8:00 I was pretty green.
I taught at 8:45 but it wasn't anything amazing- thankfully I had a room full of experts and another instructor there working out, who offered to wrap things up when I finally threw in the towel.
I had to go back at noon, but I'd had a bit of a nap by then and felt a little better.
Another nap, and some toast, and I'm doing ok.
So my meal plan wasn't anything worth posting today and my exercise was minimal, but I got some good sleep!
I also got to watch a little afternoon TV. I try hard to avoid the television, because it's either a brain drain that sucks away precious time or it's negative and scary. Today, it was both. One of my friends, who is a long time member, texted mid-afternoon to see if I was watching a popular talk show. They were talking about food. I clicked on only to listen to the next greatest thing in the diet world- another," __________ is killing us" diet! I couldn't even watch until commercial. "One size fits all, take something out of your diet" diets make me crazy!!!
I believe that highly processed foods are bad for everyone. I think that artificial sugars are bad for everyone. I agree that fresh fruits and vegetables and clean grains, healthy fats and lean proteins are good for everyone. I believe that food can heal you in many circumstances and I also believe that certain foods make some people sick. But each one of us is unique- each one of us has to figure out what works for us.
I've recently pulled dairy out of my diet because I've had some poor reactions. I thought I'd test the waters for a week or two without any yogurt, milk or cottage cheese. I am eating good sources of calcium and soaking up some Vitamin D in the great outdoors to make up for it until I re-introduce. I'm not ready to walk away from some great protein sources until I know for sure that they are the problem and honestly I love it soooooo much I'm hoping my hypothesis is wrong!
I know people who have trouble with eggs and others who have trouble with wheat. At Goals, we find ways to work around food intolerance so members can still get the nutrients they need to build muscle and burn fat. No cookie cutter plans around here!!
Ultimately we need to sleep well, move often, drink plenty of water and eat the foods that allow us to thrive.
Try something new, enjoy it if it supplements your life and be willing to throw it out the window if it doesn't work for you.
Let's get back at it tomorrow........... sleep tight.
Old habits....
...die hard, don't they?
Over the last 7 weeks I've struggled to establish some habits in my life.
Habits I hoped to make a permanent part of my day (in no particular order of importance)...
~ Sleep in
~ Exercise Daily
~ Drink more water
~ Organize my home and office
~ Journal Daily
~ Read
~ Establish a regular bedtime
Great goals, right? The progress report follows.....
~ I still wake up at 4:09am EVERY day.
~ If you count teaching class, then yes.
~ YES! I've learned that I can avoid my coffee cravings by drinking warm water throughout the day. I'm actually enjoying this (but I still have a daily glass of wine)
~ Fail.... I've rearranged my schedule so I have office hours and still struggle to keep up with paperwork. I find it's created time for cleaning and MORE meetings, but has had little impact on my organization.
~ Blogging was my tool initially and I thought it was going well. But then I allowed myself to worry about being "good enough" to publish it daily. I missed one day, then 2 and then another and it seemed that the late night "mind-writing" disappeared. I tried to keep a journal at home where I could get things down on paper first..... that lasted about 3 minutes until I fell asleep with a pen in my hand
~ Occasionally. I'm a power reader. If I open the book today, I'll finish by tomorrow, which doesn't lend itself to sleep or enjoyment most of the time.
~ Bedtime is better, but as with everything else, if something better comes along, my schedule doesn't matter.
So as I laid in bed, wide awake at 4:09 this morning, contemplating life, I was thinking about the habits I have successfully walked away from.....
I quit smoking in March, 2007. I started smoking when I was young. STUPID! I quit a couple dozen times over the 20 years that I smoked, twice for over 2 years (once for each baby). But, it wasn't until I was faced with a 9 hour plane ride with 20 of my son's classmates, that I decided I was done for good. Commit lozenges, a good case of jet lag and fear of discovery was all it took for me to give it up for good.
I've quit eating processed foods. My shopping cart used to be full of "just add water and a half a stick of butter" products. Creamy, tasty and easy, right? Fortified with essential vitamins and minerals, right? Good for my family, right? Even after I started down my weight loss path, I'd buy an occasional box or bag to make dinner easier. Not any more...if it gets sauced or spiced in my house, it comes from the fridge or corner spice rack. And convenient means reheating something that was cooked the day before.
I have successfully broken habits that are bad for me, so why can't I permanently create habits that are good for me? Obviously it falls into the all or nothing category. I have discovered that when it comes to permanent change I have to do more than just want it and plan it, I have to DO IT (Like the water thing).
So, instead of trying to revamp my entire life and reaching this point of re-evaluation every 9 weeks, I'm going to focus on the most important ones today and tomorrow and the next day until they become who I am again......
~ Exercise. I will move every day, in some way, starting today. 10,000 steps is the minimum but certainly not the ideal and sweat is required for it to be called exercise!!
~ Journal. When I take the time to write down my food and my thoughts, I am infinitely more successful. I will be writing here every day for a while. You'll get my food, my exercise and my thoughts all in the same place. Accountability, right?
As soon as these two fit into my life, I'll go back and get some more.....
Over the last 7 weeks I've struggled to establish some habits in my life.
Habits I hoped to make a permanent part of my day (in no particular order of importance)...
~ Sleep in
~ Exercise Daily
~ Drink more water
~ Organize my home and office
~ Journal Daily
~ Read
~ Establish a regular bedtime
Great goals, right? The progress report follows.....
~ I still wake up at 4:09am EVERY day.
~ If you count teaching class, then yes.
~ YES! I've learned that I can avoid my coffee cravings by drinking warm water throughout the day. I'm actually enjoying this (but I still have a daily glass of wine)
~ Fail.... I've rearranged my schedule so I have office hours and still struggle to keep up with paperwork. I find it's created time for cleaning and MORE meetings, but has had little impact on my organization.
~ Blogging was my tool initially and I thought it was going well. But then I allowed myself to worry about being "good enough" to publish it daily. I missed one day, then 2 and then another and it seemed that the late night "mind-writing" disappeared. I tried to keep a journal at home where I could get things down on paper first..... that lasted about 3 minutes until I fell asleep with a pen in my hand
~ Occasionally. I'm a power reader. If I open the book today, I'll finish by tomorrow, which doesn't lend itself to sleep or enjoyment most of the time.
~ Bedtime is better, but as with everything else, if something better comes along, my schedule doesn't matter.
So as I laid in bed, wide awake at 4:09 this morning, contemplating life, I was thinking about the habits I have successfully walked away from.....
I quit smoking in March, 2007. I started smoking when I was young. STUPID! I quit a couple dozen times over the 20 years that I smoked, twice for over 2 years (once for each baby). But, it wasn't until I was faced with a 9 hour plane ride with 20 of my son's classmates, that I decided I was done for good. Commit lozenges, a good case of jet lag and fear of discovery was all it took for me to give it up for good.
I've quit eating processed foods. My shopping cart used to be full of "just add water and a half a stick of butter" products. Creamy, tasty and easy, right? Fortified with essential vitamins and minerals, right? Good for my family, right? Even after I started down my weight loss path, I'd buy an occasional box or bag to make dinner easier. Not any more...if it gets sauced or spiced in my house, it comes from the fridge or corner spice rack. And convenient means reheating something that was cooked the day before.
I have successfully broken habits that are bad for me, so why can't I permanently create habits that are good for me? Obviously it falls into the all or nothing category. I have discovered that when it comes to permanent change I have to do more than just want it and plan it, I have to DO IT (Like the water thing).
So, instead of trying to revamp my entire life and reaching this point of re-evaluation every 9 weeks, I'm going to focus on the most important ones today and tomorrow and the next day until they become who I am again......
~ Exercise. I will move every day, in some way, starting today. 10,000 steps is the minimum but certainly not the ideal and sweat is required for it to be called exercise!!
~ Journal. When I take the time to write down my food and my thoughts, I am infinitely more successful. I will be writing here every day for a while. You'll get my food, my exercise and my thoughts all in the same place. Accountability, right?
As soon as these two fit into my life, I'll go back and get some more.....
Wednesday, November 14, 2012
Today.....
I'm a facebook fan.
I love "watching" the activity in my friends lives and I love the opportunity to
connect with like minded people through different business and blog pages.
There is a page I like a lot because the people writing and researching the posts think
like I do.... They are matter-of-fact, scientifically based, no BS kinds of people. The page is Metabolic Effect and a recent post caught my eye and I "clicked to read more".....
"If you don't get results following a "program" whose fault do you think that is? Is it the fault of the program or is it your issue? The answer to this question tells you almost everything you need to know about yourself and the chances of success at body change....." ~ME
Initially, it irritated me. Why would someone say that to a client? Why would you encourage them to move on???
I spend hours every week helping people change not only their bodies but also the way they live. I know that anyone can lose weight, become more physically fit and improve their overall health if they are willing to exercise and eat healthy. I also spend hours wondering how many people will stay committed to the Goals program and how many will sign up for the next 9 week Challenge. I meet with Mardi and Sandy and some of my coaches to talk about ways we can be "more".
But as I re-read the ME post a few things became clearer to me...
I know...
~ It's simply not possible to begin an exercise/eat clean program and not lose weight
~ It is possible for ANYONE to participate in the programs we offer at GIM
~ It has to "fit" in your life
~ You have to be ready to change
I also know....
that includes me.
I jumped on the Challenge bandwagon with the rest of the group 4 weeks ago. While I was away on a mini vacation this weekend, my fellow challengers went through mid-point testing. They "checked in" with the scale and body comp machine and they timed their push-ups and sit-ups. Several had some great results! Some had decent results and some are kind of where they started.
Where am I?? In the middle group. I'm down 10 pounds from my start, but I know it could be more.
I know better than to blame the program, but like so many others I continue to fall into an "all-or-nothing" rut. Week one, I worked out 7 times and walked- and hurt my back. So, week 2, I took it easy and week 3 easier and week 4 went on vacation........
I've eaten as I always do (clean) but, without the discipline of workouts and a "wine free social calendar", I haven't had the results I'd like.
So.... do I change my goals? Do I make a stupid and drastic move & cut nutrient groups out of my diet? Do I go crazy on a treadmill?
NO!!!
Back to the basics for me. Today is my Monday. All day long.... and so is tomorrow and the day after that....
"Not getting results? Then change. Confused? Then figure it out. Don't blame the program, blame yourself. If you are blindly following a program without adjusting to your needs along the way, then it's not the program's fault, it's your own. Go ahead and follow another program if you wish, but chances are until you learn this lesson it too will fail you." ~ME
I've written my grocery list, planned meals in my head and my workouts on my calendar.
So, how is this different than it was before? How do I know it will work this time??
I put a backup plan in place in case I decide to sleep in or a meeting runs longer than it should.....
I have two workouts scheduled- EVERY DAY
I want this, I need this.....
Today is my Monday, how about you?
I love "watching" the activity in my friends lives and I love the opportunity to
connect with like minded people through different business and blog pages.
There is a page I like a lot because the people writing and researching the posts think
like I do.... They are matter-of-fact, scientifically based, no BS kinds of people. The page is Metabolic Effect and a recent post caught my eye and I "clicked to read more".....
"If you don't get results following a "program" whose fault do you think that is? Is it the fault of the program or is it your issue? The answer to this question tells you almost everything you need to know about yourself and the chances of success at body change....." ~ME
Initially, it irritated me. Why would someone say that to a client? Why would you encourage them to move on???
I spend hours every week helping people change not only their bodies but also the way they live. I know that anyone can lose weight, become more physically fit and improve their overall health if they are willing to exercise and eat healthy. I also spend hours wondering how many people will stay committed to the Goals program and how many will sign up for the next 9 week Challenge. I meet with Mardi and Sandy and some of my coaches to talk about ways we can be "more".
But as I re-read the ME post a few things became clearer to me...
I know...
~ It's simply not possible to begin an exercise/eat clean program and not lose weight
~ It is possible for ANYONE to participate in the programs we offer at GIM
~ It has to "fit" in your life
~ You have to be ready to change
I also know....
that includes me.
I jumped on the Challenge bandwagon with the rest of the group 4 weeks ago. While I was away on a mini vacation this weekend, my fellow challengers went through mid-point testing. They "checked in" with the scale and body comp machine and they timed their push-ups and sit-ups. Several had some great results! Some had decent results and some are kind of where they started.
Where am I?? In the middle group. I'm down 10 pounds from my start, but I know it could be more.
I know better than to blame the program, but like so many others I continue to fall into an "all-or-nothing" rut. Week one, I worked out 7 times and walked- and hurt my back. So, week 2, I took it easy and week 3 easier and week 4 went on vacation........
I've eaten as I always do (clean) but, without the discipline of workouts and a "wine free social calendar", I haven't had the results I'd like.
So.... do I change my goals? Do I make a stupid and drastic move & cut nutrient groups out of my diet? Do I go crazy on a treadmill?
NO!!!
Back to the basics for me. Today is my Monday. All day long.... and so is tomorrow and the day after that....
"Not getting results? Then change. Confused? Then figure it out. Don't blame the program, blame yourself. If you are blindly following a program without adjusting to your needs along the way, then it's not the program's fault, it's your own. Go ahead and follow another program if you wish, but chances are until you learn this lesson it too will fail you." ~ME
I've written my grocery list, planned meals in my head and my workouts on my calendar.
So, how is this different than it was before? How do I know it will work this time??
I put a backup plan in place in case I decide to sleep in or a meeting runs longer than it should.....
I have two workouts scheduled- EVERY DAY
I want this, I need this.....
Today is my Monday, how about you?
Thursday, November 1, 2012
Food trials.....
I love food.....which means I love this time of year.....
The house frequently full of delicious smells wafting from the oven or crock pot.
My mom is a good cook and taught me the basics a long time ago. The struggle for me over the last 5 years has been how to maintain the flavor of the things I love with less of the "bad stuff". In an attempt to please the troops, I've learned to sear and braise and roast differently than I was taught. I've learned which herbs replicate the flavors of the sodium-heavy seasoning packets I used to use. I make my own pasta sauces and treats are made from scratch, rather than boxes. I always cook extra to get us through the week.
Sounds great right? Right....
Apparently not to everyone in my house.
This week has been really busy and I planned for it on Sunday. I have all of the typical pre-cooked staples in the fridge, so I can whip up dinner in 10-15 minutes.
This is what I came up with on Monday. Started with fresh onion, pepper and mushrooms...added frozen broccoli and finally leftover pork loin.
Tuesday, when I walked in after being beaten up by Kate at kickboxing, the last thing I wanted to do was cook! Jeff took over. He poured me a glass of wine (oh, no. He's trying to soften me up....), looked in the fridge for a minute or two, surveyed his options and quietly closed the door. He headed out to the garage, where the chest freezer lives. Honestly, I thought he was going to come back with one of the frozen pizzas he and Sam "hide" out there for emergencies. But he walked back in with a big old sirloin. I sat at the counter working and trying not to advise..... those of you who know me, know that's no easy feat, especially in the kitchen. He cut up onions and garlic and then went for the potatoes.... Yep, this is where I screwed up.
"I'm not eating those, you know..."
"yes, I know- but I don't really care. You cook what you like, I'm going to do the same...."
I could end this entry right here, because I think we all know how it went. Dinner was finished in silence. I'm sure he cooked thinking I was ungrateful and I'm positive he knew what I was thinking....
And so.... I'll move to last night. I pulled in to the driveway and he was already home!! I opened the door and guess what??? I smell onions and garlic. My heart sunk... He's cooking again.
I know, I know..... Most of you are now thinking I'm terrible! I should be happy he wants to cook! It's just that I have these goals, you know?? I have weight to lose and a dress to wear and I can't do it the way he cooks! Jeff is a good cook, but likes eggs, and oil and butter and bacon and bread. Yes bread! Most things he cooks end up in the form of a toasted sandwich. Delicious, but soooooooo bad.
Last night he made omelets and fried potatoes. I had left over chicken and homemade mushroom soup. Sam ate everything!!
So, how does a food lover, with health and fitness goals, live peacefully in a house with those who love the "old way"?
I've been thinking about it all night..... I'm going to add to the Sunday cooking list. I'll roast potatoes and onions and garlic for them. Maybe make a meatloaf and lasagna. They'll like it, it will be ready to reheat, so we can all eat at the same time.
I'm going to make it more about the company rather than the food we're eating.....
I'll let you know how it goes.....
I'd love to hear your ideas!
The house frequently full of delicious smells wafting from the oven or crock pot.
My mom is a good cook and taught me the basics a long time ago. The struggle for me over the last 5 years has been how to maintain the flavor of the things I love with less of the "bad stuff". In an attempt to please the troops, I've learned to sear and braise and roast differently than I was taught. I've learned which herbs replicate the flavors of the sodium-heavy seasoning packets I used to use. I make my own pasta sauces and treats are made from scratch, rather than boxes. I always cook extra to get us through the week.
Sounds great right? Right....
Apparently not to everyone in my house.
This week has been really busy and I planned for it on Sunday. I have all of the typical pre-cooked staples in the fridge, so I can whip up dinner in 10-15 minutes.
This is what I came up with on Monday. Started with fresh onion, pepper and mushrooms...added frozen broccoli and finally leftover pork loin.
Tuesday, when I walked in after being beaten up by Kate at kickboxing, the last thing I wanted to do was cook! Jeff took over. He poured me a glass of wine (oh, no. He's trying to soften me up....), looked in the fridge for a minute or two, surveyed his options and quietly closed the door. He headed out to the garage, where the chest freezer lives. Honestly, I thought he was going to come back with one of the frozen pizzas he and Sam "hide" out there for emergencies. But he walked back in with a big old sirloin. I sat at the counter working and trying not to advise..... those of you who know me, know that's no easy feat, especially in the kitchen. He cut up onions and garlic and then went for the potatoes.... Yep, this is where I screwed up.
"I'm not eating those, you know..."
"yes, I know- but I don't really care. You cook what you like, I'm going to do the same...."
I could end this entry right here, because I think we all know how it went. Dinner was finished in silence. I'm sure he cooked thinking I was ungrateful and I'm positive he knew what I was thinking....
And so.... I'll move to last night. I pulled in to the driveway and he was already home!! I opened the door and guess what??? I smell onions and garlic. My heart sunk... He's cooking again.
I know, I know..... Most of you are now thinking I'm terrible! I should be happy he wants to cook! It's just that I have these goals, you know?? I have weight to lose and a dress to wear and I can't do it the way he cooks! Jeff is a good cook, but likes eggs, and oil and butter and bacon and bread. Yes bread! Most things he cooks end up in the form of a toasted sandwich. Delicious, but soooooooo bad.
Last night he made omelets and fried potatoes. I had left over chicken and homemade mushroom soup. Sam ate everything!!
So, how does a food lover, with health and fitness goals, live peacefully in a house with those who love the "old way"?
I've been thinking about it all night..... I'm going to add to the Sunday cooking list. I'll roast potatoes and onions and garlic for them. Maybe make a meatloaf and lasagna. They'll like it, it will be ready to reheat, so we can all eat at the same time.
I'm going to make it more about the company rather than the food we're eating.....
I'll let you know how it goes.....
I'd love to hear your ideas!
Subscribe to:
Posts (Atom)