Healing from inside out…

My journey tends to focus a lot on weight loss but also a lot on fixing myself mentally.   Although I have changed a lot mentally I still tend to forget that there are people on this journey that are facing the same struggles from different angles.  Imagine if you will that you are 5’10” and weigh 99 pounds…many of you like me look at this scenario and think “wouldn’t that be great”.  Most of us are well aware that this ratio is just as unhealthy as being 5’10” and weighing 299 pounds.  However imagine you were the 99 pounds again and you still felt that you were fat, whenever you look in the mirror you see the 299 pounds.  It is very hard to imagine how this would feel when it is more typical to struggle the other way.  When really this feeling is probably about the same, it is about being unhappy with your body image no matter what the size difference.  What I find different about this is the support system is hard to find. Everyone is trying to lose weight its just what we do.  When you could stand to lose a few you hear the snickering in the background about the fat girl/guy, have you ever stopped to imagine this from the “skinny person”?  You see the 99-pound person with a strenuous exercise routine and shopping the diet and health food and you think seriously? You have got to be kidding me why on earth would this person be here?  Do you stop to think that this person is just as unhappy with their body as you or maybe even more so? I typically don’t I am to busy thinking about myself and how great I think it would be to need to gain weight and that I am jealous and disgusted that this person can’t be happy with themselves.  But isn’t that really where we all are? A while back I wrote an article “Stop trying to be Skinny”, this is a prime example of when in our mind skinny just keeps getting smaller the closer we get.  So who is to blame? You know we always want to blame someone, society maybe?  Sure it is plastered everywhere…TV, magazines, the Internet etc.  Truth is it doesn’t matter whose fault it is that we think this way, we are the only ones who can change it.  This has to be changed from the inside out and just like I have said before with your health, when you get your vitals in line the weight will follow, when you start believing in yourself and feeling good about yourself the rest will follow.  I feel like I have made huge strides in this area.  I am not exactly sure what did it for me or when I started feeling good about my body.  If I think about it the part that makes me proud is that I have some muscle definition and I have never thought of myself with muscle definition.  No I am not talking like body builder type, I am talking if I flex my bicep it actually changes shape.  Does this mean that is what will work for everyone? NO. A lifting routine is a good idea for everyone just because the fact is that as we age our bodies lose muscle mass naturally.  Positive thinking could be a huge step for you…each morning instead of looking at your body and pointing out what you feel is flawed, tell yourself at least three things you like about your body.  Eventually this will come easier and maybe even happen with out thought.

Next time you see the “fat” or “skinny” person that may be struggling with image offer some encouragement and not judgment, you could be just what they need to get started on a road to confidence and happiness.  Even if that person is looking at you from the mirror.

Working out sucks, sometimes…

I get the motivation for this topic from a couple of things I read today.  One was an article titled “Working Out Sucks, Sometimes” and the other was a quote “I don’t workout because I hate my body, I workout because I love it!”  The article “Working out Sucks, Sometimes” caught my eye because it was in a Club Solutions magazine.  Now I don’t know about you but when I saw this I thought now how in the world is that going to help my business?  So of course I had to find out!  This article made me feel like we relate a little more, kind of like I hope my blog helps you feel not so alone on this journey.  The guys from the Club Solutions office workout 4-7 days a week in gyms to research content for their magazine, still I am a little curious where this is going.  I also workout 4 days a week and I just want everyone to love exercise.  Then it started sinking in, even the most avid athletes and exercisers hate to workout sometimes…so what keeps them going?  For me I have made it my job with the fitness classes, even when I don’t feel like it I have others expecting me, I don’t have a choice so to speak.  That contradicts a belief of mine that no matter what you always have a choice, the options may not be great but you ALWAYS have a choice.  But with this maybe I should say my choice is obvious.  But when I don’t have a class 4 days a week, where does the motivation come from to not opt for a cold beverage and a lounge chair when the weather is fantastic? Or a blanket and a book when it is not so fantastic?  I believe I found the answer to this question before I even had the question.  It’s the little things!  We were talking as we were stretching after a workout class and the topic came up about changes you notice after you have been in the routine of working out.  On Monday the common feeling is “Man why did I do that this weekend” but by Tuesday it turns to the changes.  I can now sit on the floor with my feet together out in front of me and reach my toes, this may be easy to some but it is something I have not been able to do and even though there is still margin for improvement I can do it!  A couple of other things that came up include, being able to bend over and tie your shoes without propping your foot up on a chair, or being able to curl up on the couch into a ball and still be able to breathe, and feeling strength that you thought was gone because of age.  This is what keeps you going back it is not the constant lecture that you need to exercise it’s the little everyday things like walking up the steps without getting winded or keeping up with the kids or grandkids.  So how do you get to the point where the second quote comes true, “I don’t workout because I hate my body I workout because I love it” This could possibly be the biggest obstacle and one of the most important to overcome.  Honestly I started my “diets” for this reason, no not because I loved it but because I hated my body.  When I started my journey I started to realize that it’s not about being skinny or the perfect body shape and that I really do enjoy being active.  Another difference is when I would start a “diet” I could always see the end and it didn’t result in the perfect body…I was not a believer, I hoped but didn’t believe.  On my journey there isn’t an end except for the inevitable and I believe that is a long road ahead and I am going to enjoy it!  This isn’t a point you are going to reach after a couple of visits to the gym or a couple walks around town…it takes time but you have to push past the negative and look for the positive.  The best tip I can give is that you have to find something you enjoy and you will eventually find so many more things you enjoy because you have discovered that you CAN! 

Here are a few reasons that I enjoy the gym:

·        The equipment – most common at home you have one piece of equipment and I get bored easy so it is easier for it to become a clothes rack.

·        I am going – we live in a society on the go, for me it is easier if I have to go somewhere, at home there are always other things that need done or a couch calling my name.

·        The people – this is probably the biggest for me I love the people and knowing I am not alone.  Sometimes I like to put my headphones on with just me in my bubble but I still know they are there and other times I like to chitchat it makes the time go by faster.  I don’t get out much this is my social hour. J Also, if I have a down day lacking motivation there is a good chance someone else is not and I borrow some motivation.

·        Its like family – the members have become like family it’s the sense of belonging.

You can learn a lot from a 4 year old…

If you ever want to check yourself a bit on what you are eating go hang out with a preschooler.  Cade has been learning about healthy eating and what is good and bad in our diets.  They call them healthy food and sometimes food.  Well let’s just say it seemed at the time that we were eating a lot of sometimes food.  I felt like every time he asked if this is sometimes food or healthy food I was answering with sometimes food. 

We often look at a Healthy Cookbook and think that sounds great but my family won’t eat that.  While that is sometimes true I think a lot of times it is in our head more than the family.  Take Cade and I for instance, we were in the grocery store one day and Cade asked if he could get a snack, my thoughts went right to something like cookies, when I said I suppose he responded with, “could you help me find a healfy snack like yogurt or something?”  At that point I was almost ashamed and very glad that I did not mention what was on my mind.  How often do we change their thoughts with our habits?  When I think about this I go straight to thinking about childhood obesity, so many of us think there is nothing we can do but we are supplying their food.  If we don’t buy it they can’t eat it and if we just take time to listen to them before speaking our thoughts they might just make the better choice.

All of this also makes me think of what I am eating and choices I make.  I was all set to share a cookie that day and thanks to Cade we had yogurt instead.  And every time I have the answer of “sometimes food” it makes me stop and think.  While even healthy foods need to be portion controlled there are many things that aren’t terrible but I would still consider them sometimes food.  There are also ways to make the sometimes food a little better and sometimes it is the little changes that make a big difference.  I have a Healthy Cooking Class this Thursday at 6pm that is going to discuss just that.  As I was talking about the Healthy Cookbooks earlier, it is often the case that the ingredients are something you haven’t heard of or it is almost impossible to find in our area.  This class is going to focus on making over your favorites.  This class is open to the public the cost is $10 for non-members and $5 for members.

So while I think I have been doing a pretty good job at watching what I eat Cade is definitely keeping me on my toes.  Maybe we need to just stop and think like a 4 year old.  Also hats off to Precious People Staff for teaching some great lessons!

Stop trying to be Skinny...

We have been on this journey for about 33 weeks if my count is correct if it is not it should be close.  When I started this journey I had a goal of weight loss, as I continue down this path my goals are changing.  If you have been following along I tend to “refocus” quite often.  Is this a bad thing? Not necessarily as long as my goals are still going in the right direction.  I was struggling a bit on what to write about this week when I heard some AWESOME news.  I won’t mention names but this person told me that since starting to exercise and making healthier choices that they have dropped their cholesterol 100pts!!!! The more I think about this the more great I think it is.  You have to be extremely proud of yourself I know I am proud of you.  So with that story I knew this was the right topic.

If you read last weeks article you may remember the quote “Stop trying to be skinny and start trying to be healthy” this is an excellent quote for this week.  We all have the super model image in our mind that we are trying so desperately to fill. My question is Why? Why do we have to look like that? Is that really what is going to make us happy?  Probably not, if the truth were known you could even ask the super models if they are happy with their body and most likely they are just like us and can pick out a feature that they would like to change.  My image of skinny seems to always change the closer I get to my goal. So why not work for the feeling instead of the size 0?  After all I am pretty sure my bones are not a size 0. So what’s the point?

I have always struggled with my weight in fact stepping on the scale in the morning used to predict how my day would go.  That makes total sense right? It used to, to me, but now that is the craziest thing I have heard.  Why does that matter on my journey to a healthier lifestyle?  Before you stop reading think of it this way.  If I am capable of performing my life with ease or at least without struggling why does it matter what size my pants are or what the number on the scales reads?  Now the scale is a common and easy measurement of progress but it is not necessarily the best and it is the worst to get wrapped up in, especially when it sets the tone of your whole day.  Now you may be thinking back to the beginning of this journey the No Excuses motto.  You are absolutely right this could easily become an excuse and lead me back to where I started.  I am not aiming this for an excuse and I am going to be sure to watch myself so that it does not become one.  I am just changing my focus to enhance my journey.  I am focusing on the food I consume and the output or activity.  I want my organs and muscles to be in great shape and I feel that as I progress to that “my” perfect body shape will follow.  I will still weigh myself, of course, because it is the most convenient measurement but I won’t let it rule my journey.  I am starting to realize that it is about so much more than being skinny, 150 pounds or a size 5.  And I will say that this realization isn’t the same as when I would say it so that I could just accept that I will never be “skinny”.  This realization comes with the fact that your perfect body size and shape and my perfect size and shape do not have to be the same.  There are so many other measurements of health that tell me if I am on the right path.  So if you have lowered your dose of diabetic meds or dropped your cholesterol 100 pts but the scales only read a few pounds less…so what, you have made amazing accomplishments.  Keep going on your journey your weight will follow suite!

Stick with it!

So we have been on this journey for quite some time now.  I hope you are doing well and are noticing the effects of your lifestyle changes.  There has been a lot of talk around here about the changes.  It is very gratifying to me to listen to these successes even though you are the ones sweating it out.  We have started a new class, 4-week calorie blast, and I must say the progress I see in this group, as with a lot of my members, from when they started is absolutely amazing!

This week my message is to anyone who is just starting or might be feeling a bit discouraged like you are not getting anywhere.  Stick with it because you may not see it but you are making some pretty huge changes and if you keep making positive changes the weight loss will come.  A quote I saw today said “Stop trying to be skinny and start trying to be healthy” Your weight will probably take care of itself if you do.  And I have become a huge believer of that.  Several times people who haven’t known me forever will think that this comes natural to me and that I have always been this way. I will admit myself that this is the first time I have stuck to an exercise routine for this long.  Don’t get me wrong I have always had some exercise in my life.  Although I was just like a lot of people and I would be really, really good for a while then I would get comfortable, or for me lazy might be a better term, and I would fall off my routine until I was right back to where I started.  Honestly I never really got very far because my lapses got closer and closer together.  My heaviest weight (without being pregnant) was close to 200 pounds I wish I could say for my height that is not that terrible but I am not that tall.  After opening Your Life Fitness I have actually really noticed the changes not only in size but also in my abilities and my self-confidence.  Before I would do exercise videos and feel like I was going to die.  I did get to the point that I could get through them and to where I was completing all sections but never really got to the point that I felt I needed to kick it up to get a workout.  Now I have gone back and not only completed some of the videos but even felt like I could do more.  I will admit with it being my job to workout it does make it a bit easier to stick with it…I don’t have a choice people are counting on me but if you stick with it I promise you will see the changes too and you are so worth it.  It is not going to happen overnight, I am a year and a half in and I still have room to improve.  Permanent changes take time, effort and hard work.  Another quote I see often is “If you want maximum results use maximum effort.”

A big thing I have to keep reminding myself is “I am worth it and I deserve to feel good and be healthy.”   Often times, (I would almost venture to say always) we are the only ones who get in our way of our dreams.   When I was working on my business plan for the fitness center I was talking some things over with a friend and at one point she looked at me and said “Quit sabotaging yourself!”  I had never thought about anything like that before and she was absolutely right.  I still hear her saying that to me anytime I find myself doubting my ability.

So quit sabotaging yourself and stick with your changes you are worth it!

Chocolate – Good for you?

Everyone likes chocolate, ok well the vast majority I am sure as soon as you say everyone someone will not agree.  Anyway my guess is that you have heard the recent studies that say chocolate is good for you, right?  And if you are like me that is when you stopped listening to the report. All I need to know is that it is good for me. J

Ok well that really isn’t all you should know.  According to an article on about.com written by Mark Stibich, Ph.D, dark chocolate is where the health benefits flourish.  He states that chocolate is made from plants and contains many of the health benefits of dark vegetables.  By now you probably know that the darker the vegetable the better.  The benefits come from flavonoids which act as antioxidants.  Dark chocolate contains nearly 8 times the number of antioxidants found in strawberries!  Are you thinking what I am thinking…. strawberries dipped in dark chocolate, win win!

Studies have shown that consuming a small bar of dark chocolate everyday can reduce blood pressure and lower LDL cholesterol by up to 10%.  Other benefits of dark chocolate include: it tastes good, it gives a feeling of pleasure, it contains serotonin, which acts as an anti-depressant, and it contains caffeine, which is a stimulant.

Now you may also be aware that chocolate contains a lot of fat.  Here is some more good news.  Mark Stibich states that the fats in chocolate are 1/3 of each, oleic acid, stearic acid and palmitic acid.  Palmitic is the only one, which raises cholesterol and the risk of heart disease.  Oleic acid is also found in olive oil (healthy fat) and stearic acid is saturated but seems to have a neutral effect on cholesterol.

This is the part where we tend to stop listening.  Although dark chocolate is good for you it still contains calories.  One bar of dark chocolate contains about 400 calories. If you would eat half of that for 200 calories you need to be sure that you exchange something else so that you still remain in check for total daily calorie count.  While dark chocolate has claim to health benefits milk or white chocolate do not.  To be dark chocolate it must have 65% or higher cocoa content.

So just remember these few tips and enjoy dark chocolate everyday!

1.      Go for the dark chocolate

2.      Skip the caramel and nougat they just add sugar and fat and defeat your purpose.

3.      Avoid washing it down with milk.  It is said that a glass of milk could prevent your body from absorbing the antioxidants.

4.      And probably the most important to avoid hampering your journey…balance your calories.  Be sure to make the exchange not add to you daily balance.

So grab some dark chocolate and forget the guilt!

Ignore the product label and head straight for the ingredients list!

Ok so this series of “How bad is it?” has been interesting and a little frustrating for me.  You can find just about anything on the Internet, including just what ever it is you want to hear.  This week I decided to research whole grains, triggered by my search on good carbs, bad carbs.  I used to think that complex meant good and simple meant bad, well if you read my article last week you found that both categories have both good and bad.  So how in the heck do you make your grocery list and keep your sanity without spending hours and hours at the store?  Ignore the front labels and looking at the back.  The nutrition label is helpful but the real test is the ingredients. 

The less ingredients the better if you are looking at something like bread.  You hear a lot about whole wheat bread, so I switched to whole wheat bread.  Then that wasn’t the right stuff it needed to be 100% whole wheat. Now I am finding even that is not truly the best.  Here are some examples:

This is ingredient list on a package of 100% Whole Wheat bread

“Whole Wheat Flour, Water, Gluten, High Fructose Corn Syrup, Yeast, Cracked Wheat, Salt, Partially Hydrogenated Soybean Oil, Molasses, Raisin Juice Concentrate, Ethoxylated Mono-And Diglycerides Calcium Propionate (Preservative), Honey, Soy Lecithin.”

Remember a couple weeks ago we talked about the partially hydrogenated and we hear about fructose corn syrup all the time and these are towards the beginning of the list meaning they have a greater proportion in the mix.  If you are unaware of ingredient lists here is a little tip.  The ingredients are listed in order of proportion so whole wheat flour has the largest measurement of all the ingredients listed and soy lecithin has the least.

So another option, this loaf of bread said Natural 100% Whole Wheat:

“Unbleached Enriched Wheat Flour [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2) Folic Acid], Water, Cracked Wheat, Whole Wheat Flour, Yeast, Barley, Honey, Fructose, Wheat Gluten, Partially Hydrogenated Soybean Oil, Salt, Wheat Bran, Malt, Ethoxylated Mono-And Diglycerides, High Fructose Corn Syrup, Calcium Propionate (Preservative), Caramel Color, Whey, Soy Flour, Calcium Carbonate, Soy Lecithin, Nonfat Milk.”

Here is the third example:

Stone Ground Whole Wheat Flour, Water, Yeast, Salt, Calcium Propionate

Catch the differences? I bet you did. They both have partially hydrogenated soybean oil and high fructose corn syrup...junk.  But if you didn’t notice the second option says unbleached enriched wheat flour, this is borderline fake whole wheat bread.  The difference with this and white bread is probably one process, which removes the color.  I don’t know that for a fact I did not research the process.  The third example is the best for three reasons that come to my mind immediately.  There is only 5 ingredients, I know what they are and how to pronounce them and it does not include the partially hydrogenated and fructose.  Had we just looked at the product label we likely would have migrated towards the Natural 100% Whole Wheat, right?

Next time you go to the store check out the ingredients…if you don’t know what they are your body doesn’t either.