There are so many misconceptions about carbs - carbohydrates - that it has become very common to hear the following phrases:
"I know I need to cut back on my carbs"
"A low-carb diet will help me lose weight"
"I eat too many carbs and that is why I am overweight"
"Carbs are bad, but I just can't stay away from them"
Carbs have gotten a really bad rap, esp. in the last 10 years. Think about it -- the low-carb diet craze, the no-carb diet craze, the "carbs are bad" mentality -- all over the last 10-20 years while at the same time obesity is SKYROCKETING during this time. Think there might be a little connection?
Carbs are NOT the enemy!
Carbs are LIFE.
Carbs are ENERGY.
Your body NEEDS Carbs.
When a client comes to me wanting to change her life and get healthy, one of the first things I do is a nutrition analysis, based on what she is currently consuming each day. 80% of new clients believe that they have a problem with Carbs before we start working together. And what do I find out after the nutrition analysis? 80% of new clients are fine, carb percentage-wise. They just might be eating the wrong kinds of carbs. So what are the right kinds of carbs? And should you eat them?
Carbs are technically any of a group of organic compounds that includes sugars, starches, celluloses, and gums and serves as a major energy source in your diet. Carbs are generally thought of in food categories as bread, pastas, potatoes and rice, bread being the most popular. It frustrates me to no end when I hear someone say that they cannot or should not eat a sandwich because it is "all carbs". It's all carbs if you make it all carbs. You just need to learn how to eat the right kinds of carbs.
Healthy vs. unhealthy carbs:
Oatmeal vs. boxed cereals
Sweet potatoes vs. potatoes
Whole wheat breads vs. white breads
Brown rice vs. white rice
Fruits and veggies vs. fried foods [any]
Does this mean that you have to go home and change all your unhealthy carbs to healthy ones overnight? No, make a gradual change. It's ironic that moms of young children are so careful to make sure that their baby gets the proper BALANCE of foods, gotta get those fruits in, gotta get those veggies in, proper balance of milk and lean meats, but then when it comes to themselves, they barely eat a fruit or vegetable and snack on candy and chocolate that they would never think of feeding their baby. As the children get older, they relax on the rules a little bit, but mom's eating habits stay the same. She just keeps gaining weight. Pretty soon, it's a habit, she's overweight and that's when it gets frustrating.
Carbs are not bad for you, but like anything else in a good NUTRITION plan [not a die-it], moderation is KEY!
If you cannot give up boxed cereals, have it in moderation coupled with a healthy fruit. Try brown rice instead of white rice. Try a sweet potato instead of a regular potato. I think the worst things on the list above is white breads and fried foods. Those need to be limited as much as possible. And that's where our obsession with sandwiches and chips or fries comes in, such a good combination. You can still eat a sandwich. It just depends on how you make it.
Use whole grain breads. Fill it with a good protein source. Fill it with good veggies. Limit fatty sauces or don't use them. My favorite lunch sandwich is a California Avocado from Atlanta Bread Company. No white bread, put it on whole grain. No dill sauce [glorified mayonnaise]. Takes me 20 seconds to tell them to make those substitutions. But those are my choices. You go to any restaurant and you can make the same choices. You cook at home and you can make those same choices.
Stop labeling the food as "BAD" or talking about them like they are the enemy. The food is energy to help you through your day. But YOU have to be in charge, YOU choose your health at every meal. So start making good choices. So if you feel like having a sandwich, have one - just make sure it's a healthy one!
Friday, February 19, 2010
Monday, February 15, 2010
When Everything Doesn't Go As Planned
One of the most frustrating things for a planner is when things don't go as planned. You miss a workout, you overeat at a meal, you make a mistake, you fail. You feel bad. You tried so hard to have everything perfect, and it just isn't working out that way. The weight is not coming off, the schedule is not easing, it's so hard.
So what do you do when everything doesn't go as planned?
Well, there are a few options...
• Quit. Be miserable and fail. Ick, next option please...
• Go on and try again. Easier said then done, and you've probably already done this one, over and over again.
• Revise your plan, get your mind and body focused, and work harder.
It's funny how a person has a vision of how their body should look or what they want to look like. And it's so disappointing when they don't turn out that way. You look in the mirror and cannot believe that the body looking back is the way you feel.
So, do you just walk away from your body?
It's so frustrating, the long process of losing weight. You can work so hard to lose 1-2 lbs. in a week, while all it takes is one weekend to gain 5-6 lbs. Why is that? Why is your body letting you down? Why is it not changing?
When I first meet with a client, I mentally note the "red flags" that come up as we get to know each other. It could be something about their health history, the standard "I eat pretty good", one of their support systems. I note the red flags and more often than not, those red flags become something we have to deal with weeks into establishing a good exercise and nutrition program. Notice I didn't say diet and workout. Exercise and nutrition.
Most people don't understand how important planning is when you start a new exercise and nutrition program. It's not just about your workout or your food. It's about making time for yourself, making your life a priority so you can better take care of others. It's about taking care, good care, of the body you have. And then there's the time aspect. Take a sample 12 week program. 12 weeks of exercise and proper nutrition. Life-changing, right? Yes, most of the time. But part of the planning for a 12-week program is planning for plateaus and for how long 12 weeks actually is. Think about 12 weeks - 3 months.
A lot of people don't consider this when PLANNING their new routine. First week goes great, maybe lose a pound or two. Second week is okay, maybe lose a pound. Third week you are starting to get tired of it. By the fourth week, you're thinking "I've been busting my butt for 4 weeks now and THIS is all I get?". The majority don't even make it to the 5th or 6th week without some sort of quitting and failure. Then what happens?
• Quit. Be miserable and fail. Ick, next option please...
• Go on and try again. Easier said then done, and you've probably already done this one.
• Revise your plan, get your mind and body focused, and work harder.
In a standard 12-week program, you will see results in week 9. Week 9 friends!!! So what does that mean? You have to get through week 1, week 2, week 3, week 4, week 5, week 6, week 7, week 8. You have to be consistent, doing the exercise, eating good nutrition and you have to do it for 8 weeks to get to week 9. Weeks 9-12 are when you will really SEE and feel the optimal benefits.
Keep this in mind when you are planning a new program. Have a professional help you. Revise your plan, get your mind and body focused, and work harder. It's hard when things don't go as planned, but you CAN recover and you CAN succeed. I'm here for you when you need me...
So what do you do when everything doesn't go as planned?
Well, there are a few options...
• Quit. Be miserable and fail. Ick, next option please...
• Go on and try again. Easier said then done, and you've probably already done this one, over and over again.
• Revise your plan, get your mind and body focused, and work harder.
It's funny how a person has a vision of how their body should look or what they want to look like. And it's so disappointing when they don't turn out that way. You look in the mirror and cannot believe that the body looking back is the way you feel.
So, do you just walk away from your body?
It's so frustrating, the long process of losing weight. You can work so hard to lose 1-2 lbs. in a week, while all it takes is one weekend to gain 5-6 lbs. Why is that? Why is your body letting you down? Why is it not changing?
When I first meet with a client, I mentally note the "red flags" that come up as we get to know each other. It could be something about their health history, the standard "I eat pretty good", one of their support systems. I note the red flags and more often than not, those red flags become something we have to deal with weeks into establishing a good exercise and nutrition program. Notice I didn't say diet and workout. Exercise and nutrition.
Most people don't understand how important planning is when you start a new exercise and nutrition program. It's not just about your workout or your food. It's about making time for yourself, making your life a priority so you can better take care of others. It's about taking care, good care, of the body you have. And then there's the time aspect. Take a sample 12 week program. 12 weeks of exercise and proper nutrition. Life-changing, right? Yes, most of the time. But part of the planning for a 12-week program is planning for plateaus and for how long 12 weeks actually is. Think about 12 weeks - 3 months.
A lot of people don't consider this when PLANNING their new routine. First week goes great, maybe lose a pound or two. Second week is okay, maybe lose a pound. Third week you are starting to get tired of it. By the fourth week, you're thinking "I've been busting my butt for 4 weeks now and THIS is all I get?". The majority don't even make it to the 5th or 6th week without some sort of quitting and failure. Then what happens?
• Quit. Be miserable and fail. Ick, next option please...
• Go on and try again. Easier said then done, and you've probably already done this one.
• Revise your plan, get your mind and body focused, and work harder.
In a standard 12-week program, you will see results in week 9. Week 9 friends!!! So what does that mean? You have to get through week 1, week 2, week 3, week 4, week 5, week 6, week 7, week 8. You have to be consistent, doing the exercise, eating good nutrition and you have to do it for 8 weeks to get to week 9. Weeks 9-12 are when you will really SEE and feel the optimal benefits.
Keep this in mind when you are planning a new program. Have a professional help you. Revise your plan, get your mind and body focused, and work harder. It's hard when things don't go as planned, but you CAN recover and you CAN succeed. I'm here for you when you need me...
Thursday, February 11, 2010
Cardio - How Much Is Enough?
Everyone knows they need to "do cardio", but how much is enough? And how do you know?
First of all, the term "cardio" is typically shortened from the phrase "cardiovascular" meaning involving the heart and blood vessels. But most people already know that. You've heard the terms "getting your heart rate up", "working out", "exercising". You've heard about your target heart rate, sweating, moderate vs. vigorous. So, what's stopping you?
"Cardio" has become a code word for EXERCISE. Any kind of exercise.
A fitness specialist was speaking to a group of people this morning at an event I attended and he asked the audience "What's the best kind of exercise to do?" Responses included walking, running, stairmaster, etc. And his answer was "The one that you will do". Ahh, now we're talking.
The one that you will do.
It doesn't matter if it is inside, outside, on a machine or otherwise. It's the one that you will do. Just get it done.
I love working with women. There are many differences in working with an overweight woman who wants to lose weight and working with an overweight man. Ever watch the "Biggest Loser" and see those big, husky guys just bawling like a baby? Then they show a woman half his size who just grits through it. I love that. If I give instructions to a woman on cardio, they have many questions "How long should I do this?", "Where should my heart rate be during this", "What if...." and so on. If I give instructions to a man on cardio, they tend to say "Yeah, but I don't like to do ____" [whatever I have asked them to do]. Huh? I didn't ASK you if you LIKED to do this! Sorry guys, don't mean to offend...but it's hilarious to see that and I hear it all the time from guys. "I get bored on the treadmill", "I don't like walking/running when it's too cold, or too hot", etc.... Again, I didn't say that you were going to float on air popping bubbles in the perfect air as you do your cardio. Cardio is work. Exercise is work.
That's the point.
Just get moving. The one that you will do.
Doesn't matter to me which one it is - machine or not - just get moving and sweat. When you're working with a fitness professional, they'll give you the guidelines that YOU need for YOUR particular body and goals.
When you have a problem with your car, you take it to a mechanic. When you have a problem with a leaking pipe, you call a plumber. When you are overweight or obese [or don't know which one you are but know it is one of them], you need to call a fitness professional. Esp. if you've been trying to do it on your own, for years maybe, and you're still overweight or obese. I know ladies, I've been there myself. It's not fun. See a professional. Get it done. A good fitness professional will help you FIND the one that you will do. A good fitness professional will guide you to making your goals and help find solutions that will work for you alone.
So, how much cardio should you do?
I challenge you to find out today. Find out what will work for you and find the one that you will do. I am here to help you friends. Girls, grit up and go for it. Guys, might want to take some kleenex to the workout today...
First of all, the term "cardio" is typically shortened from the phrase "cardiovascular" meaning involving the heart and blood vessels. But most people already know that. You've heard the terms "getting your heart rate up", "working out", "exercising". You've heard about your target heart rate, sweating, moderate vs. vigorous. So, what's stopping you?
"Cardio" has become a code word for EXERCISE. Any kind of exercise.
A fitness specialist was speaking to a group of people this morning at an event I attended and he asked the audience "What's the best kind of exercise to do?" Responses included walking, running, stairmaster, etc. And his answer was "The one that you will do". Ahh, now we're talking.
The one that you will do.
It doesn't matter if it is inside, outside, on a machine or otherwise. It's the one that you will do. Just get it done.
I love working with women. There are many differences in working with an overweight woman who wants to lose weight and working with an overweight man. Ever watch the "Biggest Loser" and see those big, husky guys just bawling like a baby? Then they show a woman half his size who just grits through it. I love that. If I give instructions to a woman on cardio, they have many questions "How long should I do this?", "Where should my heart rate be during this", "What if...." and so on. If I give instructions to a man on cardio, they tend to say "Yeah, but I don't like to do ____" [whatever I have asked them to do]. Huh? I didn't ASK you if you LIKED to do this! Sorry guys, don't mean to offend...but it's hilarious to see that and I hear it all the time from guys. "I get bored on the treadmill", "I don't like walking/running when it's too cold, or too hot", etc.... Again, I didn't say that you were going to float on air popping bubbles in the perfect air as you do your cardio. Cardio is work. Exercise is work.
That's the point.
Just get moving. The one that you will do.
Doesn't matter to me which one it is - machine or not - just get moving and sweat. When you're working with a fitness professional, they'll give you the guidelines that YOU need for YOUR particular body and goals.
When you have a problem with your car, you take it to a mechanic. When you have a problem with a leaking pipe, you call a plumber. When you are overweight or obese [or don't know which one you are but know it is one of them], you need to call a fitness professional. Esp. if you've been trying to do it on your own, for years maybe, and you're still overweight or obese. I know ladies, I've been there myself. It's not fun. See a professional. Get it done. A good fitness professional will help you FIND the one that you will do. A good fitness professional will guide you to making your goals and help find solutions that will work for you alone.
So, how much cardio should you do?
I challenge you to find out today. Find out what will work for you and find the one that you will do. I am here to help you friends. Girls, grit up and go for it. Guys, might want to take some kleenex to the workout today...
Friday, February 5, 2010
February News - "Does Chocolate = Love?"
Please read my February newsletter about dealing with chocolate during Valentine's Day and my Top 10 Healthy Valentine's Day present ideas...
http://startwiththeinside.com/pdf/02.10Insider.pdf
Have a great weekend!
http://startwiththeinside.com/pdf/02.10Insider.pdf
Have a great weekend!
Monday, February 1, 2010
How To Get Motivated or Stay Motivated
Motivation is huge when you are trying to lose weight. You either have it or you don't. And then what happens when you lose it? I hate seeing when a person starts a new program, starts to see results, then loses their focus and goes back to old ways and so does their body. They lose their motivation. And some people just can't seem to find their motivation in the first place.
So what motivates you to lose weight?
And once you find it, how do you get it to stay?
Motivation is something to prompt you to take action. Motivation is not just a one-time event, it is on-going. Motivation can keep you from eating foods you know are bad for you and Motivation can get you up in the morning to exercise. Motivation can come from a person or an emotion. Motivation is seen as an outside source, something to kick your butt and get you going. To me, motivation comes from the inside. In your heart and your mind, you can find that motivation to keep going.
Everyone is different. Every person loses weight at a different pace. In our advertising-overload society, we tend to over-analyze the commercials, the magazines, the stories that just don't seem too real. If we do believe them, we are discouraged when we can't do the same thing in our lives. If we don't believe them, we are discouraged because maybe it's not really possible to do it without a gimmick or pill. So we just trudge on, staying overweight.
My motivation after 8 years of struggling to lose weight was a photo. Ugh, that photo. The photo that motivated me to finally take action. I was wearing my fine maternity pants, and my youngest was 4 years old. It finally hit home. I still floundered for a while, but my motivation was so strong that I was unable to fail this time. I was very motivated to succeed because that photo showed me everything I had become was the opposite of how I viewed myself.
Being overweight has nothing to do with the kind of person you are inside.
But it does have to do with how you treat your body and may lead to other things that are "bothering" you or that you are "shoving under the carpet".
After training and helping clients the last five years, I've come to recognize many different ways of motivation for some, including:
• Clothing - wanting to fit in a certain clothing, ie a wedding dress, reunion dress, swimsuit.
• Money or a trip - this is a good way for some people. No results, no money, no trip.
• Contest - whether with a group of people or by themselves. Weight loss contest or upcoming 5K.
All of these are ways to motivate you, but again, I believe the motivation has to come from inside. Now in my case, I was very motivated by a contest. A weight-loss contest. It kept me accountable and it kept me motivated. But there was much more than the actual contest that helped me get the results I wanted. And also, this happened over a year's time. Don't think that you can get motivated and it's just going to happen. It takes hard work and determination, only part of motivation. I learned patterns, habits, destructive thoughts - all of these that hindered my weight loss in the past. Journaling is very constructive in weight loss. Discovering why you overeat, why you crave, why your body is like it is.
To find your true motivation, it takes soul-searching, looking into your past and being willing to make a change.
If you are not willing to make a change, it doesn't mean you are not motivated, it means you are not willing to make a change at this time.
The best motivation comes from inside when you are READY to face what's really wrong and make it right. I'm here to help you, friend!
So what motivates you to lose weight?
And once you find it, how do you get it to stay?
Motivation is something to prompt you to take action. Motivation is not just a one-time event, it is on-going. Motivation can keep you from eating foods you know are bad for you and Motivation can get you up in the morning to exercise. Motivation can come from a person or an emotion. Motivation is seen as an outside source, something to kick your butt and get you going. To me, motivation comes from the inside. In your heart and your mind, you can find that motivation to keep going.
Everyone is different. Every person loses weight at a different pace. In our advertising-overload society, we tend to over-analyze the commercials, the magazines, the stories that just don't seem too real. If we do believe them, we are discouraged when we can't do the same thing in our lives. If we don't believe them, we are discouraged because maybe it's not really possible to do it without a gimmick or pill. So we just trudge on, staying overweight.
My motivation after 8 years of struggling to lose weight was a photo. Ugh, that photo. The photo that motivated me to finally take action. I was wearing my fine maternity pants, and my youngest was 4 years old. It finally hit home. I still floundered for a while, but my motivation was so strong that I was unable to fail this time. I was very motivated to succeed because that photo showed me everything I had become was the opposite of how I viewed myself.
Being overweight has nothing to do with the kind of person you are inside.
But it does have to do with how you treat your body and may lead to other things that are "bothering" you or that you are "shoving under the carpet".
After training and helping clients the last five years, I've come to recognize many different ways of motivation for some, including:
• Clothing - wanting to fit in a certain clothing, ie a wedding dress, reunion dress, swimsuit.
• Money or a trip - this is a good way for some people. No results, no money, no trip.
• Contest - whether with a group of people or by themselves. Weight loss contest or upcoming 5K.
All of these are ways to motivate you, but again, I believe the motivation has to come from inside. Now in my case, I was very motivated by a contest. A weight-loss contest. It kept me accountable and it kept me motivated. But there was much more than the actual contest that helped me get the results I wanted. And also, this happened over a year's time. Don't think that you can get motivated and it's just going to happen. It takes hard work and determination, only part of motivation. I learned patterns, habits, destructive thoughts - all of these that hindered my weight loss in the past. Journaling is very constructive in weight loss. Discovering why you overeat, why you crave, why your body is like it is.
To find your true motivation, it takes soul-searching, looking into your past and being willing to make a change.
If you are not willing to make a change, it doesn't mean you are not motivated, it means you are not willing to make a change at this time.
The best motivation comes from inside when you are READY to face what's really wrong and make it right. I'm here to help you, friend!
Tuesday, January 26, 2010
Why does the scale weight matter so much?
Ever know someone whose mood for the day is determined by what the scale says every morning?
Oh, that someone is you?
Why?
Why does the scale weight matter so much?
When it does matter so much, it can be the difference between having a good, productive day or having a bad, depressing day. It can affect what you eat for the remainder of the day. It can affect your relationships with those around you. It can affect your emotional state of mind, thereby affecting your physical body.
How do you get over that?
First of all, I truly believe and encourage my clients NOT to weigh themselves every day. It is too tough. Do you know how much your body weight can change each day based on your exercise and food intake, not to mention water retention and other factors? It's a constant battle - up and down, up and down - and when you are trying to lose weight, a frustrating battle. It makes you want to cry or scream when you don't get that magic number you were thinking in your head.
Some people base their wellness or fitness level on what the scale says. Doctor's offices take your weight, but they don't measure you or take your bodyfat %. They take your blood pressure, but they don't take your measurements. They estimate what you should weigh based on a chart, which could be 50 years old for all they know. And when a person loses 5 lbs., where does that 5 lbs. come from? Is it fat weight? Is it muscle weight? Do you know the difference?
When I first started losing my weight, way back in 2001, I started a 12-week program and was very diligent during the entire time, or so I thought. I did lose 11 lbs., however; my body SIZE did not change at all. I was still obese and wearing the same size clothes as when I started the program 12 weeks earlier. Very frustrating. Then, 4 months later, I started another 12-week program and again was very diligent during the entire time; however, this one focused on more than just weight. In the same time period, I lost 23 lbs., but my body size changed dramatically. I went from a size elastic [that's what I call it when you refuse to buy a size bigger than what you want to wear :)] to a size 6, the smallest I had been in my adult life. What was the difference between the two times? Well, in the first one, I was very focused on the number on the scale. I was not interested in my bodyfat or measurements because it was what the scale said - it's how I lived or died. In the second one, I focused more on bodyfat % and actual measurements. It worked. And it still works today. I eventually went on to another 12 week program, 4 months after the last one, and lost the rest of my weight, another 10 lbs and to size 4, where I have stayed for 9 years now.
Stop focusing on what the scale says!
Focus on what is really important - your bodyfat %, your measurements, your clothing size, and then your weight. All of these measure your progress, but it is not solely based on what the scale says. The weight will go down if all of these go down as well. But if you are living by what the scale says, you will be frustrated and depressed because it doesn't go down like you want it to.
Some helpful hints for getting off the scale:
• Weigh yourself once a week. Make this a day that is a good day for you. For example, if you eat a little bit more on the weekends [like most people do], then don't make Monday your weigh-in day. I like to make mine on Wednesday, because I start out really strong on Monday and Tuesday and by Friday, I am ready for a break.
• Keep track of your weight, but don't focus on it. If you have goals, set reasonable goals. It is best to lose 1-2 lbs. a week - and that is when you ARE REALLY TRYING! That is not going to happen every week, most of the time, so you have to be prepared for those weeks where you don't lose anything. Don't lose heart. Keep track of it and go onto the next week. If you gain for two weeks in a row, then it's time to see what is wrong with your program and re-evaluate.
• Girls - trust me on this one - do NOT weigh your self days before your cycle. Seriously, I have gotten to the point that I don't even go near the scale during that time because my weight can fluctuate up to 5 lbs. Ugh, talk about discouraging! Just skip that time and weigh when your cycle is done.
• And here's another one NOT to do. Girls, do NOT go out and eat Mexican and have your fill of chips and salsa and then get up the next morning and weigh yourself. Just don't do it, please! If I could tell you all the calls I get from disstressed and distraught clients who do that....just DON'T. Even if it is your weigh in day, just be calm, drink lots of water and fruit that day, get your body back to normal without the chip bloat and weigh yourself in two days. Trust me on this one.
Don't let the scale run your life. You run it. Get on a good program that focuses on what is really healthy - a good bodyfat %, a healthy waist measurement and something that you can achieve - through good workouts and good nutrition. Now get to work, go do it!!!
As always, I am here to help you...
Oh, that someone is you?
Why?
Why does the scale weight matter so much?
When it does matter so much, it can be the difference between having a good, productive day or having a bad, depressing day. It can affect what you eat for the remainder of the day. It can affect your relationships with those around you. It can affect your emotional state of mind, thereby affecting your physical body.
How do you get over that?
First of all, I truly believe and encourage my clients NOT to weigh themselves every day. It is too tough. Do you know how much your body weight can change each day based on your exercise and food intake, not to mention water retention and other factors? It's a constant battle - up and down, up and down - and when you are trying to lose weight, a frustrating battle. It makes you want to cry or scream when you don't get that magic number you were thinking in your head.
Some people base their wellness or fitness level on what the scale says. Doctor's offices take your weight, but they don't measure you or take your bodyfat %. They take your blood pressure, but they don't take your measurements. They estimate what you should weigh based on a chart, which could be 50 years old for all they know. And when a person loses 5 lbs., where does that 5 lbs. come from? Is it fat weight? Is it muscle weight? Do you know the difference?
When I first started losing my weight, way back in 2001, I started a 12-week program and was very diligent during the entire time, or so I thought. I did lose 11 lbs., however; my body SIZE did not change at all. I was still obese and wearing the same size clothes as when I started the program 12 weeks earlier. Very frustrating. Then, 4 months later, I started another 12-week program and again was very diligent during the entire time; however, this one focused on more than just weight. In the same time period, I lost 23 lbs., but my body size changed dramatically. I went from a size elastic [that's what I call it when you refuse to buy a size bigger than what you want to wear :)] to a size 6, the smallest I had been in my adult life. What was the difference between the two times? Well, in the first one, I was very focused on the number on the scale. I was not interested in my bodyfat or measurements because it was what the scale said - it's how I lived or died. In the second one, I focused more on bodyfat % and actual measurements. It worked. And it still works today. I eventually went on to another 12 week program, 4 months after the last one, and lost the rest of my weight, another 10 lbs and to size 4, where I have stayed for 9 years now.
Stop focusing on what the scale says!
Focus on what is really important - your bodyfat %, your measurements, your clothing size, and then your weight. All of these measure your progress, but it is not solely based on what the scale says. The weight will go down if all of these go down as well. But if you are living by what the scale says, you will be frustrated and depressed because it doesn't go down like you want it to.
Some helpful hints for getting off the scale:
• Weigh yourself once a week. Make this a day that is a good day for you. For example, if you eat a little bit more on the weekends [like most people do], then don't make Monday your weigh-in day. I like to make mine on Wednesday, because I start out really strong on Monday and Tuesday and by Friday, I am ready for a break.
• Keep track of your weight, but don't focus on it. If you have goals, set reasonable goals. It is best to lose 1-2 lbs. a week - and that is when you ARE REALLY TRYING! That is not going to happen every week, most of the time, so you have to be prepared for those weeks where you don't lose anything. Don't lose heart. Keep track of it and go onto the next week. If you gain for two weeks in a row, then it's time to see what is wrong with your program and re-evaluate.
• Girls - trust me on this one - do NOT weigh your self days before your cycle. Seriously, I have gotten to the point that I don't even go near the scale during that time because my weight can fluctuate up to 5 lbs. Ugh, talk about discouraging! Just skip that time and weigh when your cycle is done.
• And here's another one NOT to do. Girls, do NOT go out and eat Mexican and have your fill of chips and salsa and then get up the next morning and weigh yourself. Just don't do it, please! If I could tell you all the calls I get from disstressed and distraught clients who do that....just DON'T. Even if it is your weigh in day, just be calm, drink lots of water and fruit that day, get your body back to normal without the chip bloat and weigh yourself in two days. Trust me on this one.
Don't let the scale run your life. You run it. Get on a good program that focuses on what is really healthy - a good bodyfat %, a healthy waist measurement and something that you can achieve - through good workouts and good nutrition. Now get to work, go do it!!!
As always, I am here to help you...
Wednesday, January 20, 2010
Stress - Part Two and My Happy List
This is a continuation of yesterday's blog...
So, is the stress still eating away at you?
How do we get into stressful situations? Why do we get into stressful situations?
The dictionary defines stress as "physical, mental, or emotional strain or tension". We've all felt physical stress when we've done too much for our body, or done something physically challenging and we feel it in our body. But I believe we feel the mental and emotional stress just as much in our body, sometimes we just don't know it.
There are many ways we deal with stress. How many ways do you describe it?
"I'm so stressed out"
"The stress is killing me"
"He/she is stressing me out"
"Major stress"
Sometimes, the stress is daily, sometimes it is weekly, sometimes it is layers upon layers and built upon for years. When I see someone who is completely "stressed out", usually it is a pattern that has built up over a period of time. There are major stresses and there are minor stresses. Major stresses are deaths, divorce, separation, job loss. Minor stresses are job situations or office politics, disagreements, deadlines, decisions. Children and finances can be both of these, major and minor :)
The minor stresses you can handle, sometimes well, sometimes not so well. But the major stresses truly take a toll on your body. And sometimes you don't recover from that stress and being "stressed out" becomes the norm for you. You have probably heard about the hormone cortisol and how harmful it can be, i.e. belly fat and this is a serious problem. There are also other hormones in your body that are affected by stress, esp. for women, progesterone levels, estrogen. All of these affect how your body responds and how you live after a stressful event. If you are stressed out and cannot seem to get better, go back into your past and find what event started this journey. Sometimes you have to really do some digging, other times you just know what it was. Find out what is was and write it in your journal. Then look at your life since then. Did you handle the stressful event or is it still being manifested in your life today?
How do you know if you still have stress in your body from a stressful event?
Well, most of the time, you just KNOW. You KNOW something is not right. You are sad. You hurt. Aches and pains. Your heart hurts. Your nerves hurt. You feel "fried". You snap at people. You cry. You go from one thing to another and never finish.
Ya gotta get it out. Start small with the suggestions in yesterday's post, but do something to start. Start getting the stress OUT of your body so you can truly live. Many people just put it off and say "I'll start this....when I get over this...." and continually put off getting healthy. I see this so many times when people start a new workout or nutrition program. Something happens, a stressful event, and it sets them back and they say "I can't do this right now until this... is over", but they don't realize that the workout or nutrition program will actually help them get over the stress. And it just repeats the cycle. Can I tell you something? If you are thinking about starting a new workout or nutrition program, I can GUARANTEE that something stressful is going to happen to you, probably in the first week of your program. Guaranteed. The question is - how are you going to handle that stress? It starts by getting healthy today, no matter how stressed out you are.
Now, on request from my friend Stefanie - http://theprincessrunner.blogspot.com/ - I am posting my "Happy List" - 10 things that make you happy...some things that make me truly happy:
1. The sound of my son laughing. I love this sound. He has a great laugh, a belly laugh and when I hear it, I can't help but smile.
2. Watching my daughter play her viola. She is beautiful and plays the instrument like she loves it. She does. She gets her whole body into it and she feels the music.
3. Running. No doubt about this one. My personal therapy. I no longer say I am a slow runner, I just say I am a runner. This is where I solve the problems of the world and I love the feeling after a run when I just feel free and healthy and happy.
4. A kiss from my dad. I don't see him that often, but when I do and we part, we hug and he kisses me on the cheek and says "be good". I don't know, just something about that kiss. He does not show his emotions and never says "I love you" or anything resembling that, but when he kisses me goodbye, I feel that love.
5. Running with Fred. Fred is the best dog! He is my white German Shepherd who loves me unconditionally - and - he LOVES to run! I love to watch him run. He is graceful, he is fast, he is unbelievably fast. He looks like he is grinning when he runs. That makes me smile.
6. Browsing in a bookstore - I could spend hours in a bookstore. I love books, I love magazines, I love browsing and learning and smiling at everything they have. I think when I am 90 or 95, I will work in a bookstore, just because I can.
7. Celebrating PMS at Coldstone's. I know, I know, I'm a fitness trainer, I should know better. I don't do this all the time! But there are certain days, okay, there is one day in particular, one day a month, where it is in the best interest of my family at home that I leave the home and consume a highly chocolate-based snack. I choose Coldstone's. Dark chocolate ice cream with brownie and fudge sauce. Eat it slowly and walk while I am eating it, casually while the world gets better. Then I go home and no one dies that night :)
8. Random acts of kindness. Doing something for someone else that is unexpected. I truly believe you cannot be happy unless you put others first, think about others and be kind to others. I love making someone happy or make them smile.
9. Smiling. I love to smile. I love when a friend sends me something like a text or e-mail or calls me and makes me smile. It can be something silly, something crazy, anything that lightens the mood and makes me smile. I have a natural tendency to be too serious and bring my brow together, even when I am working or reading. Smiling takes that away and makes me relax.
10. A great workout. Giddy-up. The harder, the better. I want to be totally drenched in sweat, weak in the knees, and feeling AWESOME! Taking all my stresses to the workout and leaving it there. Coming out of the workout like a new person.
Okay, that's it. Thanks Stefanie, that was fun! I challenge each one of you TODAY to make your Happy List. Please share it if you want to. Really think about it. What makes you happy? What REALLY makes you happy? Tell me your list - and THEN - start doing it! Be Happy today!
So, is the stress still eating away at you?
How do we get into stressful situations? Why do we get into stressful situations?
The dictionary defines stress as "physical, mental, or emotional strain or tension". We've all felt physical stress when we've done too much for our body, or done something physically challenging and we feel it in our body. But I believe we feel the mental and emotional stress just as much in our body, sometimes we just don't know it.
There are many ways we deal with stress. How many ways do you describe it?
"I'm so stressed out"
"The stress is killing me"
"He/she is stressing me out"
"Major stress"
Sometimes, the stress is daily, sometimes it is weekly, sometimes it is layers upon layers and built upon for years. When I see someone who is completely "stressed out", usually it is a pattern that has built up over a period of time. There are major stresses and there are minor stresses. Major stresses are deaths, divorce, separation, job loss. Minor stresses are job situations or office politics, disagreements, deadlines, decisions. Children and finances can be both of these, major and minor :)
The minor stresses you can handle, sometimes well, sometimes not so well. But the major stresses truly take a toll on your body. And sometimes you don't recover from that stress and being "stressed out" becomes the norm for you. You have probably heard about the hormone cortisol and how harmful it can be, i.e. belly fat and this is a serious problem. There are also other hormones in your body that are affected by stress, esp. for women, progesterone levels, estrogen. All of these affect how your body responds and how you live after a stressful event. If you are stressed out and cannot seem to get better, go back into your past and find what event started this journey. Sometimes you have to really do some digging, other times you just know what it was. Find out what is was and write it in your journal. Then look at your life since then. Did you handle the stressful event or is it still being manifested in your life today?
How do you know if you still have stress in your body from a stressful event?
Well, most of the time, you just KNOW. You KNOW something is not right. You are sad. You hurt. Aches and pains. Your heart hurts. Your nerves hurt. You feel "fried". You snap at people. You cry. You go from one thing to another and never finish.
Ya gotta get it out. Start small with the suggestions in yesterday's post, but do something to start. Start getting the stress OUT of your body so you can truly live. Many people just put it off and say "I'll start this....when I get over this...." and continually put off getting healthy. I see this so many times when people start a new workout or nutrition program. Something happens, a stressful event, and it sets them back and they say "I can't do this right now until this... is over", but they don't realize that the workout or nutrition program will actually help them get over the stress. And it just repeats the cycle. Can I tell you something? If you are thinking about starting a new workout or nutrition program, I can GUARANTEE that something stressful is going to happen to you, probably in the first week of your program. Guaranteed. The question is - how are you going to handle that stress? It starts by getting healthy today, no matter how stressed out you are.
Now, on request from my friend Stefanie - http://theprincessrunner.blogspot.com/ - I am posting my "Happy List" - 10 things that make you happy...some things that make me truly happy:
1. The sound of my son laughing. I love this sound. He has a great laugh, a belly laugh and when I hear it, I can't help but smile.
2. Watching my daughter play her viola. She is beautiful and plays the instrument like she loves it. She does. She gets her whole body into it and she feels the music.
3. Running. No doubt about this one. My personal therapy. I no longer say I am a slow runner, I just say I am a runner. This is where I solve the problems of the world and I love the feeling after a run when I just feel free and healthy and happy.
4. A kiss from my dad. I don't see him that often, but when I do and we part, we hug and he kisses me on the cheek and says "be good". I don't know, just something about that kiss. He does not show his emotions and never says "I love you" or anything resembling that, but when he kisses me goodbye, I feel that love.
5. Running with Fred. Fred is the best dog! He is my white German Shepherd who loves me unconditionally - and - he LOVES to run! I love to watch him run. He is graceful, he is fast, he is unbelievably fast. He looks like he is grinning when he runs. That makes me smile.
6. Browsing in a bookstore - I could spend hours in a bookstore. I love books, I love magazines, I love browsing and learning and smiling at everything they have. I think when I am 90 or 95, I will work in a bookstore, just because I can.
7. Celebrating PMS at Coldstone's. I know, I know, I'm a fitness trainer, I should know better. I don't do this all the time! But there are certain days, okay, there is one day in particular, one day a month, where it is in the best interest of my family at home that I leave the home and consume a highly chocolate-based snack. I choose Coldstone's. Dark chocolate ice cream with brownie and fudge sauce. Eat it slowly and walk while I am eating it, casually while the world gets better. Then I go home and no one dies that night :)
8. Random acts of kindness. Doing something for someone else that is unexpected. I truly believe you cannot be happy unless you put others first, think about others and be kind to others. I love making someone happy or make them smile.
9. Smiling. I love to smile. I love when a friend sends me something like a text or e-mail or calls me and makes me smile. It can be something silly, something crazy, anything that lightens the mood and makes me smile. I have a natural tendency to be too serious and bring my brow together, even when I am working or reading. Smiling takes that away and makes me relax.
10. A great workout. Giddy-up. The harder, the better. I want to be totally drenched in sweat, weak in the knees, and feeling AWESOME! Taking all my stresses to the workout and leaving it there. Coming out of the workout like a new person.
Okay, that's it. Thanks Stefanie, that was fun! I challenge each one of you TODAY to make your Happy List. Please share it if you want to. Really think about it. What makes you happy? What REALLY makes you happy? Tell me your list - and THEN - start doing it! Be Happy today!
Subscribe to:
Posts (Atom)
