SEPTEMBER 2011

  • THE 21 DAY THEORY

    talks about Confessions

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    Confession: I thought it was going to be easier.

     

    Turns out, I have very few really great habits.  The kind that will enable me to reach my goals in a fairly quick manner.  For the longest time I couldn’t figure this out.  I had always heard that if you do something for 21 days straight, you’ll develop a habit.

     

    Habit defined, is:

    hab·it

    noun

    1. An acquired behavior pattern regularly followed until it has become almost involuntary: the habit of looking both ways before crossing the street.
    2. Customary practice or use: Daily bathing is an American habit.
    3. A particular practice, custom, or usage: the habit of shaking hands.
    4. A dominant or regular disposition or tendency; prevailing character or quality: She has a habit of looking at the bright side of things.
    5. Addiction, especially to narcotics {or FOOD, in my case} (often preceded by the ).

     

    Although these all apply to me in some way or another, I want to focus on number 1 today.   I have many of these in my life.  From praying before I fall asleep each night and checking on my kids after they’re asleep and before I go to bed, to the way I brush & floss my teeth and shave my legs.  The way I do laundry to the way I grocery shop.  The fact that I drink 32 oz. water after waking before I can do anything else and the way I prepare certain foods or clean my house or get dressed.  These things take almost no thought.  I am helpless to the way I do them because they are practically involuntary.

     

    However, I have a desire to have other things be involuntary in my life.  Clean eating.  Daily Exercise.  20 minutes of uplifting daily reading.  With the thought of 21 days makes a habit, I’ve set out to do just this many times.  I’ve gone an entire 21 days making clean eating choices, exercising faithfully each day, and getting 150 ounces of water.  I’ve cut out sugar & bad carbs for 21 days in a row…even as far as going 84 days in a row {12 weeks} doing these things and not cheating.

     

    Yet even then, it didn’t always stick.  Sure, I always have some semblance of health in my life and if I am living a life out of balance, you can guarantee I’m aware of it and it doesn’t last too long.  But even those week long periods of time out of health affect me negatively for much longer.  They affect not only my body {which seems to recover fairly quickly right now}, but my mind {which takes much longer to recover}.

     

    Then last week I received my weekly Habits of Health email from Dr. Andersen.  The subject: The Power of Habit.  Here are some of my favorite excerpts:

     

    “A habit is a repeated pattern of behavior that LITERALLY changes our brain and creates a “neural pathway” in our nervous system. This means, that it very easy for us to slip back into old habits because they have become a part of our biology. That’s right, they become part of us. It’s just like the old saying “it’s just like riding a bike” which of course means that even 20 years from now you could get back on a bike and all the movements would come right back to you. This is because when you were younger you developed a neural pathway that made these movements almost second nature. The same thing happens with unhealthy eating. These patterns of behavior become so ingrained into a person’s lifestyle that it becomes a part of them.

    This doesn’t mean that the person is helpless… on the contrary! Since they changed their biology in creating unhealthy habits then they can change their biology in creating healthy habits! The first thing is to recognize that habits are like making a peanut butter and jelly sandwich. Now, just follow me here. I want you all to imagine making a peanut butter and jelly sandwich. It’s simple enough, right? We all know how to make one; you just do it! Just as simple as that. But, if we actually take the time to imagine ALL the steps it takes to make a peanut butter and jelly sandwich then it becomes much more complex. Let’s think about it:

    Step 1: Decide you want a peanut butter and jelly sandwich.
    Step 2: Go into the kitchen.
    Step 3: Grab the bread from the pantry.
    Step 4: Grab the peanut butter from the pantry.
    Step 5: Grab the jelly from the refrigerator.
    Step 6: Grab a plate from the cupboard.
    Step 7: Grab a knife from the drawer.

    And so on and so forth…

    I think you see my point. It takes WAY more steps to complete than we originally thought. This is the exact same thing for habits. We tend to see an unhealthy habit as just a motion we go through but in reality we go through MULTIPLE steps. This is really great news because that means the client has multiple chances to interrupt the habit! So, here’s what we do… Help the client to think through their habits and identify all the steps it actually takes them in order to complete the unhealthy behavior. Write these steps down. Decide which steps would be the easiest to interrupt? Which steps are the easiest to notice? What can they do once they catch themselves? This way when they are about to go ‘on auto pilot’ they will be more aware of what they are doing and have a better chance at stopping themselves.”

     

    I love this because I see it as such truth in my life.  I have developed neural pathways for all my unhealthy habits from a young age.  I LOVE that I can “re-wire” my brain and change them, but I realize I have my work seriously cut out for me if I want them to become lasting healthy habits.  Dr. A goes on to say,

     

    "Practice patience. It can take as many as 180 days to truly drop an 
    old habit and adopt a new one, so tell them to stay with it!"

     

    Say what?  Here I had been thinking 21 days was adequate.  Even 84.  But no.  I need six months of consistently making great and healthy daily choices to possibly break my 28 year long bad habits.  I don’t think I’ve ever done anything having to do with health for six straight months.  As depressing as this thought could have been, it actually buoyed my spirits and gave me hope.  I love a challenge and having a number helps me visualize.  If I can be consistent for six months, I’m almost positive I could make some lifelong positive changes in my habits.  Wanna join?  Pick just one thing.  Commit to doing it daily {or 5-6 days a week in regards to exercise} for six months.  Let’s encourage one another!

    {image via Pinterest}

  • MASSIVE MONDAY: DAVID STYLE

    talks about Confessions, Feature Friday

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    This week felt like a bust because of lots of stress, husband out of town on business trip for five days, and lots of out of control feelings.  I’m dealing with my issues and have so many posts in the works, but for my mental health I chose not to weigh in this morning.  Instead, I’m taking a day off from the scale and just staying on track.  {the scale has some sort of power over me and sometimes it’s just better if I stay away for a weigh in here and there-never two weigh ins in a row, though.}

     

    So instead, I’m highlighting an awesome guy, who obviously kicked butt doing Take Shape for Life.  He has been an inspiration to me and I think he’s just a super cool guy.  He was always handsome, but now he’s glowing with confidence & happiness.  Without further adieu, here’s a bit about David!

    1. Tell a bit about your stats {starting weight, how long you were on the program, how much you lost, where you’re maintaining, how tall you are}

    “I started program 10-1-09. -My Total Weight Loss is 205 pounds from my highest weight of 420 pounds. I am basically in maintenance at this point, but I do utilize the 5&1 if i ever get out of balance and weight starts to come on. I am just so glad to have the valuable tool of 5&1 to keep my weight in check.”

     

    2. What inspired you to get started and make a change?

    “Last year I topped the scales at 420 pounds and was scheduled for Gastric Bypass surgery, but despite my desperation I canceled my surgery just 2 days before I went under the knife. Still ready to find a real solution, a friend introduced me to what I now call the Holy Grail of Weight Loss. With her supporting me as my Health Coach, I started the program and now am no longer a bystander to life, rather I’m a fully engaged and active participant in my own life.”

     

    3. What is the most exciting thing you’ve done since losing weight?

    “I was literally watching my life pass me by and I decided I didn’t want to be a bystander to my own life any longer. I found TSFL at the perfect moment when I was ready for a change and ready to make a commitment. I had so far to go that it seemed impossible. So I decided to make my goal what seemed like the most impossible thing I could ever do as a 420 pound man. I then took out a HUGE permanent marker and wrote on the wall of my house my current weight of 420 pounds and my goal weight of 240 pounds so that I could GO SKYDIVING! Which was just the most liberating and impossible thing I could imagine. So with my commitment literally written on the wall I then marked my daily weigh ins directly on the wall. I took a leap of faith in myself that I could achieve something so tremendous. Now I call it my Trophy Wall after literally leaping from an airplane and skydiving this last September.”

    4. How has becoming more healthy affected your confidence?

    “There were countless social humiliations every day and often felt like every moment. I had to walk down the airplane aisle and watch everyones eyes as they hoped the morbidly obese guy wasn’t going to sit next to them. I had to push the button and ask the flight attendant for a seat belt extender. Once at a high end furniture store I sat on a chair which instantly collapsed making a crashing noise. But there have been many chairs to collapse under my weight. Some bending and some plastic yard chairs shattering.
    I have a video diary I took once after breaking a third toilet seat in someone else’s house inside a 2 month period…I started carrying a variety of assorted toilet seats in the trunk of my car so that I could make the attempt to replace another broken seat without anyone noticing.
    I still have my old size 62″ waist pants that split up the back just before I arrived at an important business dinner downtown. I frantically searched a dozen stores but ultimately missed my meeting and left the city in tears after not being able to find a single pair of pants to fit my body. I was depressed and couldn’t bear living that way or more specifically dying that way any longer.

    After losing the weight, I was offered a promotion at work that I had dreamt about for the last 7 years.
    Before Medifast I had been on 3 dates in my entire life…now its a funny joke that I have had as many as 3 dates in one day. Which has also been an emotional adjustment and makes me all the more grateful that I lost this weight through diet and not through surgery. I feel like I have earned this new life and I know what it takes to keep it.
    I LOVE that my most important responsibility as a health coach is to live an authentic and transparent life. We have a culture at TSFL that allows us the extremely rare opportunity ask ourselves what do we want…what do I really want in life and why do we want it.  For as long as I can remember, I had always believed deep in my heart that someday, somehow, I would be able to use my struggle with obesity to help other people. That dream is now my daily reality as a health coach for the program that saved my life. There is nothing more rewarding than hearing my clients tell me that they are off their medications, sleeping better, have more energy, and the best thing of all is when they tell me they are happier! And so I spread the word in hopes that my story will inspire someone else to take back control of their body and their life.”

     

    5. What is your favorite product for helping keep you fit & healthy?

    “My Scale is probably my favorite tool for staying healthy.  Monitoring is crucial… otherwise it’s way too easy to let my weight creep up. My scale helps hold me accountable.”

     

    Thanks David for your honesty!  You are a definite inspiration to me and your MASSIVE loss is encouraging me {and others} to just keep the faith & not give up.  You look amazing and I am so happy for your achievements!  And, I’m LOVING your trophy wall.  You seriously took visualization to the next level-I LOVE it.  Leave David some love, peeps!

     

  • MASSIVE MONDAY WEEK #3 RECAP

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    Got on the scale this morning and lost 2 pounds this week!  It was a pleasant surprise, because I had a couple off moments.  Here’s a rundown on this week:

     
    Positives:

    -Exercised 25 minutes M/T/W/TH/Sa

    -Got between 175-240 ounces water every day

    -Tried a new product that I’m in love with!  More info coming soon.

     

    Needs Improvement:

    -Friday was a tough day overall.  For whatever reason I was just struggling.  Thus, not making the greatest choices program wise.  I didn’t stray too far, but I didn’t workout this day and I know this affected my entire mood/choices.

    -Sleeping habits.  My sleep lately has been less than stellar.  Pretty dang awful, in fact.  I’ve been going to bed way too late, waking up too early, and getting up with one or both kiddos at least once or twice a night.  It’s just catching up with me.  Going to work on an earlier bed time this week.

     

    All in all, I’m pleased with the outcome of this week.  I felt better in my clothes, more confident in my ability to make great choices, and just healthier overall.  Husband’s sister is getting married soon and I’d like to lose 16-20 pounds in 6.5 weeks to fit into a fabulous dress for the wedding.  That’s 2.5-3.5 pounds a week.  I’m 2 pounds closer today than I was a week ago!

     

    {stats}

    Week one: -7.5 lbs.

    Week two: -0 lbs.

    Week three: -2.0 lbs.

     

  • HARD COLD TRUTH

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    Confession: I have fat ankles.

    Here’s the story: {also shared on my friend Steph’s blog a couple days ago}

    I had an experience when I was 17 or so that shaped a lot of the way I feel about myself to this day. I was at a dance with friends and talking with my best guy friend. We’d been close friends since birth and so the prospect of ever having a relationship was definitely out of the question because it would have felt like incest! Because we were so sibling-like close, we were also generally honest with each other.

    Like brutally so.

    On this occasion, we were watching people dance, checking out attractiveness of the members of our opposite sex, and making comments to each other throughout the process. At one point my sweet-but sometimes overly confident-friend whom I absolutely adored-even when he was a pain in the butt-said, “You want to know the best way to tell if a girl will be fat when she’s an adult? You look at her ankles. If she has cankles now, she’ll be fat later. And, an even better indicator is to look at her mom & her ankles.”

    I was somewhat shocked by this admission for a few reasons:

    One, I didn’t know what cankles were {he kindly explained it was when your calves run into your ankles with no really big distinction between the two}.

    Two, I had struggled with weight for as long as I could remember. I’d always been the fat one of my friends. I was even bigger than most my guy friends and all my boyfriends {which royally sucks, by the way!} I had always felt beautiful, comfortable & accepted with this friend. I know he knew I was fat, though he may have been able to overlook it because of our past. I know he knew I was self conscious about it. So I couldn’t believe he was actually saying what I was hearing.

    And threeI HAVE CANKLES! I looked down and really for the first time, noticed how large my ankles were. So large that they just looked like an extension of my calves! He had to have known this when he made his comment, right? {My only comfort then came from the fact that my mom does NOT have cankles and is definitely not fat}.

    Here’s the thing: He was a guy. A teenage guy. Full of hormones, good looks, confidence and athletic ability. He also-like most teenage guys-didn’t always think before he spoke at that time in his life. He wasn’t purposely trying to hurt my feelings although I think he got the point when I slugged him as hard as I could in the arm.

     

    It’s been 11 years since that experience and I have had a serious issues with my cankles ever since. I fought to get my ankles slimmer, knowing if I had cankles, I’d end up always being fat{ter} and that thought was horrifying. Somehow I began to let that one comment define me. I know my friend would never have said that comment {at least in my presence} had he realized the far reaching effects it would have. We are still pretty tight & he felt awful when I reminded him of this conversation.

    Through my journey with Take Shape for Life , getting down to a healthy weight {still working on reaching my ultimate goal}, and now coaching clients to do the same, I can confidently say I’ll probably always have cankles. At the very least, some thick ankles. That’s just a part of me that may not change too drastically. But I can work on making them the best looking dang cankles you’ve ever seen! And I can focus on the other parts of my body I have control over and make them my very best. Optimal health looks different on everybody. Cankles don’t define me anymore.

    {Image via Pinterest}

  • EXCEED YOUR OWN EXPECTATIONS

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    Confession: I’ve recently been uncomfortably challenged.

     

    A friend told me a few days ago she had a challenge for me.  I took the bait and asked for more info.  She said that she and a friend are going to run a half marathon next Spring and she wants me to do it with them.  That’s 13.1 miles people!  My body is not supposed to travel that far by itself…is it?

     

    After I talked to her, I found a journal entry from over a year ago and realized I felt much the same way now as I did then.

     

    ‘Last night husband and I cuddled on the couch to watch Invictus.  It was a great flick and I highly recommend it.  Throughout the movie, I wrote down several things I wanted to remember {I’m a geek like that!} and thought I’d center today’s post around some of them.

     

    The Latin meaning for Invictus is unconquered.  In the great poem by William Henley, he talks of his soul being unconquered.  I love this concept.  When you think about your life-especially about whether or not you can meet & exceed your expectations for your body & health-tell yourself consistently: “I am the master of my fate; I am the captain of my soul.”  Nothing can conquer your soul, spirit, self…except you. You truly are the master & captain of your own self.  You have the power to change & to be better than you currently are.

    When I first met husband, I HATED running.  With a passion.  I set one condition when I told him he could be my trainer and help me lose the weight I wanted {long before we were dating}.  I would not run with him or in front of him.  I was much too self conscious and I hated it, so it wouldn’t happen.  He agreed.  A month or so into my training regime-and after becoming quite comfortable around each other-he came into the weight room where I was doing my workout and said, “come on, I have a surprise for you.”  I thought of some fun ideas {ie: a movie, a pedicure, flowers, etc.} and saw nothing outside but a nice sunny day.  He said, “I want you to run down the hill & back with me.”  {He lived at the top of a fairly steep hill}.  I was pretty ticked.  I explained kindly but firmly my stance on running with or in front of him and he was insistent that this was a step I needed to take in order to progress.  So silently fuming at him {and the fact that he was so dang good looking I could hardly disagree with anything he said!}, I started jogging down the hill-knowing I looked completely ridiculous/uncoordinated/disgusting-while doing it!  He, of course, had reached the bottom before me and waited for me to go back up.  He talked to me about the importance of reaching past the point I think I can go in order to exceed my goals.  Of stretching to uncomfortable limits to conquer my fears and insecurities. From then on, our training sessions changed.  Each time he would have me jog a little bit.  One day he took me to the local school track.  He had a stopwatch.  He jogged with me {actually he ran circles around me while I jogged-slowly-around the track & kind of chewed him out under my breath}.  When I had jogged for 20 minutes straight-for the first time in my life-I started to cry.  I had done something I had never thought possible of myself.  I had exceeded my expectations. Had I not accepted Z’s challenge to begin a jogging program, I never would have realized my potential.  Soon I began to kind of like the feel of jogging and running and even an occasional sprint thrown in the mix.  In 2006 I completed my first 5k and had husband there to cheer me on.  I was so proud of myself for accomplishing something bigger than I’d thought I’d ever do. Since then I’ve made a conscious effort not to put limited expectations on myself & have been continually surprised with the new things I’ve mastered that I never would have imagined before.  Last month I completed my first 10k-another feat I didn’t think possible.

    Now as a coach & a human being, how do I inspire my clients & myself to become better than we think we can be?  It’s difficult because we each only know what we’ve done in the past; it’s hard to see our enormous and very real potential from our limited viewpoint.  However, I strive to do just what husband did with me…continually push others & myself outside our comfort zone & give others & myself someone to be accountable to.  I encourage goals that are a little bit higher than someone might set for themself.  Soon, they realize the thing I realized; they too can exceed even their greatest expectations.  And then, they-and you & me-truly understand there is no stopping the greatness to be achieved.’

     

    You  might be wondering if I ended up taking my friend’s challenge.  I’m hesitantly thinking about it and tentatively committed.  The fact that I can’t stop thinking about it leads me to believe I’ll take the plunge.  On one hand I think it’s totally ridiculous for me to even fathom running for 13 miles and on the other hand, I get a total thrill of motivation and excitement thinking about the challenge and the accomplishment I’ll feel when it’s done.  I know if I do it, I’ll exceed my own expectations yet again…and that is a pretty motivating feeling!

     

    {images via Pinterest…you know you want to join!}

     

  • MASSIVE MONDAY WEEK #2 RECAP

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    The cold hard truth of the week is this.  The scale didn’t budge.  Okay, I think it actually probably budged upward and then back down to where it was last week, so if I think of it that way, I lost a pound or two, I’m sure.  I know logically that some weeks the scale doesn’t move.  I understand that sometimes week two is the lowest week {it was my first time doing TSFL and has been the case for many of my clients}, and I was mentally preparing myself for it.  I was also using it to subconsciously sabotage myself a bit.  Cause you know, it was gonna be a lame scale week anyway, right?  {This is how twisted my mind is when it comes to food}.  Here’s how the week went down & a few things I know contributed to my maintaining-rather than losing-this weigh in.

     

    -Monday & Tuesday started off great.  I even exercised both days doing the following workouts which is sort of a no-no for the first few weeks on program, but I figured it wouldn’t hurt me since it wasn’t too intense and I had been sort of consistently exercising before starting the program.  Felt great both days & things went smoothly.

    -Wednesday I woke up famished.  TOM had also made its arrival and I was feeling incredibly starving, irritable, and tired.  I craved food all day, didn’t exercise, and seriously thought about food every second the entire day.  Cramping and headache due to TOM.

     

    -Thursday I spent the day in Seattle, so was traveling all day, and enjoying myself with a fellow friend & health coach.  I stayed on plan amazingly well this day, even getting 112 ounces water which is a feat in itself for me when traveling.  Received a phone call from a friend that evening that totally stressed me out and didn’t sleep well.

     

    -Friday woke up super early {after 4 or so hours of sleep} and caught a flight home.  Today was by far the hardest day. I was worried about the phone call I’d gotten and just not as conscious about my choices.  I didn’t do anything to go totally haywire, but I was just not in the game.  I was tired, emotional, and didn’t exercise…again.  I also didn’t journal my food today.  That is a for sure recipe for disaster in my life.

     

    -Saturday was good.  Back on track almost 100% and although I didn’t exercise, I had a good day.  I was feeling more motivated and spent the evening with my best friend accompanying her to a reception she was photographing.   Want to know the theme of the reception?  Circus/carnival.  There was no shortage of good food there…cotton candy, cracker jacks, animal crackers on cupcakes, cookies/brownies/pastries, and a bunch of other goodies.  I drank 30+ ounces water, chewed gum, had my Medifast Puffs, and 2 cinnamon bears.  {I’m only human, you know}.  Was proud of myself for not giving in to any other temptations and a night with my bestie was just what I needed to get back on track.

     

    -Sunday was much better.  Got my head in the right place, sat down and journaled out my goals for the whole next week, and TOM left me for another month or so.  I spent the day relaxing and enjoying my three favorite guys and felt refreshed for the coming days.

    Lessons learned:

    -the cliche’ “Fail to plan, plan to fail,” is really true.  Especially for me.  I thrive with a routine, a plan, and journaling.  I must do this to be successful.

    -exercising too much the first couple weeks in Phase 1 is not the best idea for me.  Makes me hungrier {whether that’s real or perceived hunger is to be determined}, and starts my mind going in a justification cycle.

    -if I don’t start each morning with 32 ounces of water-before anything else goes into my mouth-I rarely meet my water goals.

     

    So it was a week for learning.  It was a real life week.  It was seven days that felt kinda like thirty.  I’m on track for a better week though and am more aware of my weaknesses which is a big part of this process.  How was your weigh in?

    {stats}

    Week one: -7.5 lbs.

    Week two: -0 lbs.

     

  • FEATURE FRIDAY

    talks about Confessions, Feature Friday

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    Today’s Feature Friday is Lisa.  I think this chick is pretty awesome!  She is a motivating influence in my life and has blown her journey using Medifast out of the water.  Totally inspired by her.  And her BLOG too.  She is absolutely darling to boot!  I asked Lisa a few questions and here are her replies:

    1. Tell a bit about your stats {height, starting weight, how long it took you, ending weight}:

    Let’s see…I’m 5’3”. My starting weight is a bit tricky. I was over 200 lbs after giving birth to my son in July of 2009. I lost a bit, but hovered around 180 ish for a while before deciding that was not acceptable. I felt terrible and avoided social situations and was just “blah”. I started Medifast in March of 2011, I had managed to get down around 170 by then. Today I weigh anywhere from 130-135 ish from week to week.

     

    2. What was your biggest motivation and when did you realize you wanted/needed to change?

    I literally had nothing to wear. One year post partum was a just a tad too late to be trying to get away with maternity pants. I wanted my outside to match my inside. I had {and still have} a wonderful husband, a beautiful new baby, and a pretty awesome life, yet somehow, I would let the fact that none of my clothes fit overshadow all of that happiness. I was tired of my weight being a constant chip on my shoulder and the guilt I felt over doing nothing to change it.

     

    3. Hardest habit to break & best habit you’ve developed?

    My hardest habit to break was making excuses. Having a toddler, it is VERY easy to make excuses for why there is no time to get to the gym and no one is going to look at you funny when you do! BUT, the best habit I have developed is treating the gym like an appointment. I HAVE to go to the gym at 6, I will be back at 7, the universe will not spin off of it’s axis in that hour. If you want to make time, you will.

     

    4. Favorite healthy meal/recipe/restaurant?

    If you know me at all, you should know that me and the husband eat out 1x a week. This started for budget reasons, but has been helpful in me getting fit and healthy too. Once a week we go to Chipotle, I could go on about my love for them, but you’ll probably get bored and stop reading, or go get some Chipotle…   I order a salad with extra chicken, fresh mild salsa, medium salsa (I use this as dressing), and a TEEEENY bit of cheese sprinkled on top.

     

    5. What has brought you the greatest joy since reaching your goal? How has it impacted your relationships & ability to be a wife/parent?

    Reaching a goal (any goal) does wonders for your self esteem, directly impacting all of your relationships. I believe my husband now when he says I’m hot! I know I am a better wife/mother/friend because I am happier in general. I used to think that I had to sacrifice being “me” to be a mom, I know now that the two can live in total harmony! My greatest joy is knowing that I am setting a good example for my son, that when he gets older we can go for jogs together or ride bikes together.

     

    *Bonus: all time favorite products to help you keep your momentum?

    OOOH, I love me some extra credit! My favorite food product that literally helps me keep my momentum? Clif minis!  I have one 30 minutes or so before a (long) workout to keep me going. My favorite non-food “product” has to be myfitnesspal.com; it really helps in keeping me accountable on days I *might* want to stray from my plan.

     

    WOW!  Thanks Lisa, for your transparency, your example, and your obvious enthusiasm for your new lifestyle.  You are inspiring me & so many more to keep plugging along in making the daily choices to reach the goals we set!  Isn’t she awesome?  Leave Lisa some LOVE!

     

     

  • FINISH WHAT YOU START

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    Confession: I had no fresh inspiration today, so took this from a post I wrote in July of 2010.

     

    Hopefully most of you haven’t read it and those who have can skip it or have a great reminder.

     

    Today has been rough.

    For whatever reason I have been seriously wanting snack food.  I have continued to stick gum in my mouth, drink more water, eat an extra Medifast meal instead of those Nilla wafers calling my name, etc., but am fighting this demon inside me every second today.  I’ve had all my legal snacks for the day plus an extra legal snack…which I think makes it illegal.  Anyway, I got to thinking that it is my day ten.  It made me remember this post & I re-read it and had renewed focus and determination.

     

    Then I went in the kitchen and saw the huge bag of mini Reeses my mom had bought my kids and wanted to eat 17 of them, but threw it in the back of the freezer and downed 16 ounces of water instead…

    Although I was able to find a bit of renewed motivation on my hard day before performing any eating endeavors which would take me too far from my goals, I know myself well enough that I have to be extra on guard for the rest of the day & the rest of my journey.

     

    Here’s the post that helped inspire me to keep going…through day ten & beyond:

     

    “Each Monday night there is an awesome Nurse’s call for clients & coaches who are experiencing life in Take Shape for Life mode.  They are awesome & informative calls and I have thoroughly enjoyed listening to them.  Last Monday’s call {July 12th} was focused on a concept I know, but needed to hear again.  Lori Andersen said, “Don’t stop short of your goal.” Sounds simple, right?  She expanded on the subject, talking about how often people will get close to their goals-maybe 20 or less pounds away-and then start thinking about how good they look and the fact that people around them are complimenting them, so why not stop now.  She talked about how important it is not to fall into this trap because it’s that much harder to get back on track if we get off just because we’re close to our mark & think we have the habits of health down perfectly and before we have time to transition back into a normal routine using our new-found habits.
    I thought about this throughout the next couple days and realized how firmly I believe in what she was saying.  It is vital to our emotional health that we finish what we start.  Not only will we feel better physically for meeting our goal in numbers/pounds/inches, etc., but we will have the amazing feeling of euphoria that only comes from accomplishing something we set out to achieve.  Something that took effort & strength & maybe even some sacrifice.  We will have proved to ourselves that we can do anything we set our minds too.  And, sometimes it takes us longer than we expect, but in these instances it is even more important that we continue on the path we are choosing toward health.  If it was easy, everyone would do it!
    And here is a little motivation that I love, “The initial excitement of starting a ‘new program’ or a ‘new diet’ typically starts to wear off by about day 10, and then the old habits start knocking on your door and tempting you big time. The only difference between the person who successfully changes their habits and the person who gives up, is this: One is willing to keep going even after the initial surge of passion and commitment are gone. Their true character comes out and then it’s up to them to finish, no longer relying on that initial surge of excitement.” Trish Allen
    So find your true character & rock your new healthy lifestyle until-and especially forever after-you reach your true goals.”

    images via Pinterest, of course.


  • FOR REAL THIS TIME

    talks about Confessions

    11 Comments

     

    Confession: Sometimes I feel like a fraud.

     

    Here’s the thing: when I did Take Shape for Life myself initially, I was nailing it.  I just went after what I wanted and for ten straight weeks I didn’t cheat at all.  I lost 30 pounds.  I felt awesome.

    Then I started cheating.  A little here, a little there, a LOT one day, a tub of cool whip another day, a spiral for two days or a weekend.  Back on for a week, off for a day or two, etc.  It just wasn’t the best way to do it and I was only hurting myself and frustrated that I seemingly could not get a grip and just get to my goal. It was getting more difficult for my body to get into & stay in fat burning mode because I was continually confusing it.

     

    I was a health coach myself by this time, and I felt like I was a failure to my clients because I was still really struggling with some deep rooted issues with food & bad habits.  They were having success and they were watching me to make sure I could maintain my loss.

     

    And, I had lost 30 pounds!  I shouldn’t have felt bad about that.  I just hadn’t reached my ultimate goal.  Because of this, I felt like I was continually failing myself through my sabotages.  I would then react negatively by punishing myself with crappy foods.  It was that vicious cycle keeping me from that untouchable place I just couldn’t get.

     

    Finally, I got fed up enough that I just started maintenance-although not at my goal-and did that for a few months.  This past summer I wasn’t perfect.  Since last August I ended up gaining about 10 pounds back that I’d lost-and have more to go because I never reached my initial goal.

     

    Although I was working out A LOT this summer and really pushed myself physically, my eating wasn’t on par-not really balanced well either-and the exercise was really just benefiting my heart health, my pulse rate, and the long term concept I’d had that I couldn’t be consistent at exercise for any long period of time.  Those are all great benefits & side affects, but it wasn’t helping me lose weight, and just barely allowed me to maintain…my 20 pound loss & 10 pound gain.

     

    Thankfully, I began feeling pretty crappy.  I’d previously gotten rid of all my “fat” {to me} clothes and was definitely feeling cramped in my current wardrobe.  This caused a feeling of discomfort that is super motivating to me.  I also saw many of my amazing clients successfully reach their ultimate goals & transition smoothly into maintenance while still enjoying things they love to eat.  I knew I had to change.  I know the program works, I believe in it 100%, and I truly think it is the best way to lose weight and change personal habits, while learning how to keep the weight off for life.  I just didn’t follow the program perfectly as it was written.

     

    I saw this on Pinterest {where else, right?} and felt like I’d seen it at just the time I needed it.  I’d been beating myself up and feeling like such a failure instead of just accepting the truth which was that I’d lost 30 pounds, kept 20 off, gained 10 back, and was aware of the not so great choices I was making and needed to change them.  Falling was not failing unless I didn’t learn from it and get back up.

    So last Monday, August 29th, I recommitted.  I started the TSFL 5&1 plan a second time.  I am committed to fully reaching my goal this time and transitioning into maintenance the correct way.  I’m hoping to address the reasons I sabotage myself and be a better example for my family, clients, and friends because of it.  It’s putting myself outside the comfort zone, but I’ll be chronicling my process here in my Massive Monday posts.  Hopefully the massive will equate to amounts of weight coming off me! (:

     

    Week one went well.  I didn’t exercise all week to allow my body to enter fat burning mode.  Once I hit day four I felt a marked difference in my energy and in my bloat feeling.  I drank at least 150 ounces water each day, and stayed true to the guidelines of the 5&1 plan.  I didn’t get quite enough sleep, but felt good overall.  I had lots of opportunities to cheat myself-many temptations around-but decided instead to take pictures of the things I wanted to eat but chose not to, because it gave me a feeling of empowerment and strength.  There is so much more to life than carbohydrate loaded foods!  Not that they are NEVER okay {if that was the case I wouldn’t be able to live!}, just not a great idea every single day. {By the way, this picture doesn’t include the other night there was pizza, the birthday party with chips/creamcheese salsa dip, red velvet cake, the skittles & soda, or the Fried chicken and mashed potatoes from another weekend family get together!}

    The results on the scale yesterday for my first weigh in were: 7.5 pounds GONE since last Monday. Woohoo!  Can’t complain about that!  I’m well on my way to my goal and already feeling so much better and much less like a fraud.  I’m actually living full on what I’m teaching and coaching my clients to do.  Let me know if you’d like to join me!