So sometimes on this journey we need to be reminded that we are on a journey! Well let me speak for myself…I did! I was eating good and going to the gym every day. This is going to sound almost laughable but I was making good decisions but eating way too much of them. I lost my perspective on portion size and calorie intake. I needed to gain my perspective back! How better to do that then to go back to the beginning! I got back on my fitness pal setting my goals and in just a day I gained so much perspective on what I had been putting in my mouth! Those healthy choices were great but the portion size was too much. I needed some retraining. I have been enjoying putting everything I eat in the my fitness pal app and planning my meals. Knowing how many calories I have left is a nice way to make a good decision about my snacks and meals. I also showed myself once again how much willpower I have. I can leave food alone simply because I know that I want to enjoy the meal I am going to be making for dinner or the special snack I know I have enough calories left to have. Exercising really helps me to add calories to my day and allows me to enjoy a trip to Hoffman’s Ice Cream with my kids:) I did that today but it didn’t come without hard work at the gym and without thought about my calorie intake for all other meals and snacks today.
There will be times during this journey that you will need to stop and recognize that your perspective is off and maybe your willpower has been wavering but if you can get back on track this journey will be forever. Denial will only force you to undo all the good you have done.
I am not one to drink my calories! I already gave you my strong opinion about soda. Just don’t do it! Diet or regular. If a soda is your occasional splurge than drink a regular one instead of diet. Promise to make it a once a month splurge and not once a week. My compromise with myself is that if I am going to splurge it better be worth it! I don’t eat anything that is mediocre and something that isn’t part of my normal healthy eating plan better be amazing! Amazing enough for me to have to do extra in the gym the next day! I know that some people like to juice or do replacement shakes for meals. If that works for you great! If it’s just a quick fix then find a way to make time for a real healthy balanced meal. The reason I say that is…anyone can mix up a pre-packaged shake and replace a meal for that. Of course you will lose weight! I promise you when you go back to your normal habits you will gain that weight and possibly more. You didn’t learn portion control. You didn’t learn how to grocery shop for a healthy diet. You didn’t learn how to prepare healthy meals that you enjoy. You didn’t learn how to control normal daily cravings. Learn how to chew your calories.
Summer is officially here so hydrate, hydrate, hydrate! If you do one thing to begin your journey start drinking half your body weight in water. Cut out all other drinks from your diet for 2 weeks and I bet you will lose a couple of pounds. Drink your Yogi Blueberry Green Tea steeped for 20 minutes 16 oz. All this drinking will fill you up too so you won’t feel so hungry! Yes you will be running to the bathroom so plan accordingly but I assure you once this becomes routine it will not seem like sooo much water to consume in a day!
Don’t drink your calories! Enjoy them! Chew them:)
Who doesn’t want a better butt?? I know I do! Here is a workout plan you can try!
When you are veering off your journey with your healthy eating do you find yourself reaching for sugary junk and processed crap? I cannot tell a lie…I do! I also know that one day of that makes me want another and another! It is so true that all of the chemicals in that processed yuck just makes you crave more and more of it! If your into cleanses then this is the time to do it! I don’t do them so I just have to find the strength from within to not continue to eat the junk and go back to the normal healthy eating routine. I do treat myself here and there but doing it on a daily is just something that makes me want more than is acceptable on my journey.
Drink your water! Half your body weight in ounces! Drink your hot green tea! Fill up on fruits and veggies and be sure you’re getting enough protein! Be sure you are eating every 3 hours 3 meals 2 snacks. I keep snack bags of walnuts or almonds in the cabinet and my pocketbook. I also like to keep cut up watermelon in the refrigerator. Summer is so easy to keep the fruits and veggies in the house! Apples, oranges, cucumbers, tomato and bananas are some go to snacks when I would want to grab junk! I love using my crock pot all year around! Try this crock pot recipe! Hope you enjoy!
So recently it was that time of the month for me:/ I was cranky, achy and wanted to eat the house! I wanted to eat pretzels, chocolate, ice cream and everything else that wasn’t nailed down! I feel out of control during this time. I usually get down on myself at first then I realize why I am feeling this way. I am only human not a robot so I allow a little bit of this behavior. I don’t consider it falling off the wagon. I consider it part of life. My life…my journey. I have to find a way through these times because I am a woman and for now this is going to happen once a month to me so I have to find a way though it!
I make the best bad decisions I can make:) I eat the pretzels with some hummus. I eat the chips and pico de gallo. I eat dark chocolate and I buy these ice pops called fruit dips. I love the strawberry pops dipped in dark chocolate and they are only 86 calories. I still hit the gym and do my routine to the very best of my ability! If I am going to eat like a beast I better train like one too! I remind myself that I am not going to be that girl I used to be in one or two days! I know having an off day or a day that you feel like you feel off the wagon is very discouraging but remember we are only human. Most of us have some sort of addiction to food. Food can feel so comforting. It still does to me. It’s just about a balance!
Don’t let your bad day get you down! Get back on your wagon. Don’t look back to yesterday or the last moment you binged! Lift your head high and get back to your journey of health and fitness. If you don’t have it within yourself to do that then call upon your buddy, your spouse or whoever is helping to support you in this. It’s important to have this person to help get you back on track. I do believe though it is just as important at some point be able to find it within yourself to be positive and get yourself back on track!
So in the beginning of my journey I watched every weight loss episode of Dr. Oz as well as googled weight loss, recipes etc. I wanted to get as much information as I could. I yearned for it! I wanted to be informed! If this was going to be a lifestyle change I needed to figure out how to make that possible. I had to learn how to change my styles of cooking and grocery shopping! I had to learn how to have restraint living in a household with two small children that didn’t need to loose weight! Not to mention that their diet mainly consists of pretzals, PB&J, chicken nuggets and french fries. Those things might sound gross to you but when your first starting this journey anything that isn’t “healthy” is tempting!
First, I read Haylie Pomroy’s book The Fast metabolism Diet. It was a good read! I really thought her information about our body chemistry and having a work up done to tell you what your numbers are lacking was really interesting. I didn’t feel that I needed to go that route but made note for if there is a need in the future! She writes in phases which is helpful for many! She also gives you food lists which are a great tool! I bought the foods that I was willing to eat. Some foods I never ate before some that I was willing to try again just because I knew they were good for me. Really having a better understanding about why certain foods are good for you helped me to be willing to try something new. I stuck with certain foods and now love them. If you asked me 2 years ago about eating kale and drinking green tea I would have laughed literally in your face and went to the freezer to get the ice cream out and a spoon! No need for a bowl because there was no portion control!
Second I read one of Chris Powell’s books. It was about carb cycling. I am not a stupid girl but I have to admit it was a lot to think about so much so that I knew immediately it wouldn’t work for me. That said I took his advice about how much water I should be drinking to heart! Half your body weight in ounces a day! I also looked over his food lists and seeing the crossover from Haylie’s book I made even more of an effort to buy and learn to like some of those foods. I am sure many of you know Heidi and Chris and his show Extreme Weight loss so having watched you know he is someone to respect!
Dr. Fuhrman’s Eat to Live books are the final books I will mention. He has a great concept and offers many recipes! I really enjoyed learning his weight loss techniques and took what I was capable of from what I read. I still have many of his recipes that I made copies of and make all the time!
So, I encourage you to check out some of these books if you haven’t already! You don’t have to invest a cent into this…just borrow them from the library! Do research! Soak up this information and allow it to encourage you towards a healthy path. Be informed! The more informed you are the more you will want this! Another way to become driven is to challenge yourself to eat things you normally wouldn’t! Go a step further and learn to like them and incorporate them into your daily life! I need to be truthful with all of you reading this blog…I was honest with myself when reading all of these books! I knew I couldn’t follow any one of their plans so I took what I was capable of from each plan and incorporated it into my life with exercise and so my journey began!
Watch this!! http://www.doctoroz.com/episode/how-get-your-fat-eat-itself
We all get into ruts right? I know I do! Sometimes you don’t feel like doing anything! Not shopping, cooking, working out…ANYTHING! So where do you get your motivation to stay on track? Find your drive within yourself! Speak to yourself! Maybe not out loud…I don’t want you looking crazy! Tell yourself over and over that this is the journey you want and you want that more than feeling defeated by your winter blah’s! Get on the internet or pinterest and look up some new recipes and make a list for the grocery store! Put the music on and dance around your kitchen cooking up some new recipes that will spark your taste buds!
Get on Itunes and download a few free podcasts or music that will make you want to move! I don’t know what I would do without my podcasts! I allow the music to be a huge motivator for me! I will jog a little faster or do a few more reps if the music moves me!
If you don’t belong to a gym the winter is the best time to go to a gym and ask for a free week pass! Use the pass to change things up for yourself! You might love it so much it might become your “church” like it is mine:) Tired of the gym use the cable you pay all that money for and go to your ON DEMAND and do an exercise routine of your choice. I used to do Julian Michael’s 30 day shred routines after I had my first child. It kicked my butt!
I am not going to lie to you all…I am not a class girl at the gym. I found that when my journey first began I would find the one person in the class that didn’t want to be there as much as I didn’t and slack off. I push myself much more on my own. I know that isn’t the case for everyone so know your strengths and stick with it! If you normally don’t do well on your own try getting on a machine next to someone who you feel is similar in capabilities as yourself and try to exceed what they are doing! I know that might sound a little crazy but check out what pace they are walking or jogging at. Look at their time, check out their mileage and make it make you want more! Exceed what they are doing! Stand next to the person that kicks ass in the class and try to keep up with them! Everything is mind over matter! Let your mind take over and be strong!
Have a great weekend everyone! Not too much valentine’s candy! If you do have it watch your portions and try to go for the dark chocolate! My favorite is dark chocolate covered walnuts! YUM!
Lets talk about stepping out of your comfort zone! We all are most comfortable doing the exercises at the gym or at home that we know how to do. If you have been doing the same strength training program for more than 4-6 weeks its time to change-up your routine! If you go to the gym and always do the elliptical machine or jog on the treadmill its time for a change. Its time to step up your game. If you’re not sweating when you get off the machine or are done with your DVD you did you’re not working yourself to your fullest potential. I am speaking to those of you that are looking for change. If you want to fit in your skinny jeans or are planning a vacation and want to get into a bathing suit step up your game! Changing your strength training routine allows you to work on different areas of your body focusing on what you really want to tone up. Putting the resistance up on the machine will show you that you have successfully worked up to that level and are ready for more! Have you ever tried HIT? High Intensity Training…if you like to use the machines try this out! It really helps to burn the belly fat! It will burn more calories that your normal cardio workout. Start by walking at a decent pace for 1.5 to 2 minutes then sprint for 30 seconds to a minute to start. Sprint not jog! Try to set a goal of doing this 6 times. Your body might be telling you that you can’t do it but let your mind tell you different! Tighten up your laces, put your favorite song on that gets you amped and kill it!
If its change you want then go after it! Let nothing stand in your way! Spring is around the corner and by spring the rush will be on to lose weight for summer! Why not start loosing now?
Hint: Don’t set yourself up for failure…have healthy portioned snacks in your pocketbook or car so when your on the go you can make good decisions. My go to snacks are almonds, walnuts, whole grain fig bars or a Kashi Chia bar.