health tips – sassyfitnesschick

New Year and The Diet Traps

It happens every….single….year.

Before the stockings have been unhung from the chimney with care and the last remnants of wrapping paper have been fished out from under the sofa, it shows up.

Stark, plain, and sucking the joy from the holidays, the diet products appear overnight replacing the cheery Christmas items that were there only days before.

Scales, diet drinks, supplements, pills, potions and more. All of it aimed at consumers who are aware that they have enjoyed their holiday feasting and endless bowls of chocolates, maybe a little to much.

It didn’t take long for things to start showing up on my newsfeed with offers of help by joining groups, or buying secret sauce potions that would magically get rid of Christmas fluff.

If there is one thing that predictably shows up at the start of a new year are diet traps.

Diet programs abound as a new year starts

I’m not quiet on this topic

I speak out on this quite often, much to the annoyance of some. I am vocal on the topic because the diet industry rakes in millions of dollars a year from people desperate for a miracle fix. This comes often at a high price.

Whether it’s from grocery store shakes, pills, and meal replacments or pricey products from MLM companies making pie in the sky promises, the competition is fierce to collect on those who are desperate to lose weight and get fit.

Some thing’s may work…

Listen, there is a vehicle for everyone that will lead them to success on their weight loss journey. There could be a certain “thing” that works for a person that starts them on a path to success. That, is more rare than not. Most will have good intentions and buy into some program or structured plan ( that is not tailored for their body and specific needs) they will throw money at it, make a go of it for maybe 4-6 weeks before they fall back into their old habits. The only thing lighter being their bank account.

So what works?

As much as I’m “anti-diet” and the whole quackery of the diet industry, I’m very much about sane and practical methods that are sustainable and can be done for your life. These practices are *free* and really require a person to make a daily commitment to small consistent choices. This will lead to weight loss and a sustainable way of living. Oh…and it won’t suck the joy from your life either.

Tips and tricks

There are things you can do that will lead to good habits and building good habits can make positive changes in your life

Move. Every day if possible do some purposeful activity even if it’s a 10 minute walk. Do something for yourself. Challenge yourself to increase your time.

Rest. Often overlooked, getting sleep and having energy for your activities will make you feel good.

Water. Most people come nowhere near drinking water they need that keeps you hydrated and provides crucial fluid to your body. Try to get a glass in first thing in morning, even before your coffee ☕

Intuitive eating. This basically means listen to your body. Hungry? Eat. Hunger satisfied? Stop eating. Not hungry? Don’t eat. We have become so conditioned to eat at specific times without listening to our bodies that we are losing touch with our natural body signals.

Don’t starve. Nothing will derail you faster and send you running back to the Cheetos than depriving yourself of food. Food is fuel and you need a certain amount to operate optimally. You don’t have to starve and be miserable to lose weight.

Eat. Make your daily food intake healthy whole foods as much as possible. Eat balanced meals that incorporate all food groups. Eat foods you like, in moderation. Remember that “listening to your body’ thing 😉 and don’t remove all “treats” from your life. Just be mindful of them and selective on what you do have. Remember a treat is an occasional thing.

Know your triggers. If certain foods trip you up or cause you to binge, don’t have them available. Try to understand the reasons why you eat, basically, what’s your relationship with food? Most of us have deep reasons why we eat and it goes beyond hunger.

Be kind to yourself. Life is a journey. Make your goal of weight loss and fitness a part of your journey. Take one day at a time and remember slow and steady is the best plan to success. Weight loss ( done right) takes time and not “2 weeks”.

Happy New Year kids. What goals do you have this year?

One Size Fits All Fitness

Do you ever see clothes and the size is listed as “one size fits all”?

For a woman it’s almost the kiss of death meaning the garment may or may not potentially fit you like a sack..

If you’re a woman like I am, at 6’0 the probability is even greater.

Except now it’s a much shorter sack haha

Why then do people try to approach exercise/fitness and nutrition in that manner?

There is no one size approach. I know with so many new diets and exercise trends hitting the market its easy to get swept into thinking you have to follow one of them to “be successful”.

Let’s not forget social media with the constant barrage of same old fitness poses, looks and “ideals”. That alone can be overwhelming to alot of people.

With all of that in our face, where do we start?

First, it may be trial and error. You try different things till you find something that sticks with you.

Not what your neighbor or sister does. Not what you saw on social media that tells you you’re supposed to do, but the thing ( or things) that you want to go do. The things that make your heart race and make you feel alive.

I can’t tell you the times I’ve had people tell me they admire what I do but “they don’t run”

Ok well then, don’t run.

Easy.

The things that make me feel alive and I enjoy are mine. They may be yours too but they don’t or won’t necessarily be something you choose.

Being out on the road whether it’s running or cycling, working hard and putting in the miles, is my jam.

I love being able to challenge my body, push beyond comfort zones, and dig deeper into myself. It’s crazy satisfying.

And yes most people I know think I’m crazy for what I do.

Find the thing you love, and pursue it to the point people jokingly tell you that you’re crazy.

Bodies are different

Even though we are all designed the same, how we look, how our bodies will develop with exercise and good nutrition, will all be different.

We all have different genetics that determine our bodies development. Your best body won’t look like someone else’s best body and that’s ok! Embrace who you are and celebrate your own unique qualities. Be compassionate and loving to yourself. You don’t need to look like the girl or guy next to you at the gym and comparison is the thief of joy so don’t do that.

Rest

Listen if there’s someone who has struggled at times taking a rest day ( from workouts) it’s yours truly. This is most true when I’m training for something. I intellectually know a rest day or two is neccessary and beneficial, but I hated taking them.

Now I understand the value more.

Give yourself permission to rest.

Looking healthy

Here’s a big misconception. Looking healthy and feeling it aren’t always the same thing. There’s such a focus on “looks” today that we over look healthy as a feeling, an overall well being. Learning to eat well, with healthy foods, allowing for some treats, and exercising in a healthy way is nourishing to our mind, spirit and body. Yes we want to “look” healthy, but feeling it is even more important.

The energy you have for your days, the ease with how you do activites, the appearance of your skin, hair, eyes, how you feel overall and then yes, how you look on the outside all add up to total health.

You don’t always have to go all out

I’m saying this to myself too. I love workouts that are challenging. But doing ones that are shorter or a notch less than what I usually do is ok too.

I feel like that doing yoga. It’s such a different kinda of strength workout but it’s not like how flying down the road feels. It brings me down and reminds me there are times it’s ok to not be going all out.

Same for you too. Find times to do activities that aren’t your full speed ahead usual ones.

Lifestyle changes take time

They really do, but they are worth the time and effort invested. Don’t jump on the snake oil trains of “lose weight get fit in 90 days” nonsense.

It takes time, slow and steady, but the results are satisfying and worth it.

Focus on what your body can do

Again, being constantly bombarded with images of what we “should” look like or what size our ( insert body part here) should be or shouldn’t be you may be left feeling like you’re lacking or should be “better”

Recently I’ve read articles on stretch marks, cellulite, not having skinny thighs, getting a thigh gap, and let’s not forget how…. over the top tired I am….. of seeing huge butts in my fitness newsfeed.

Bigger butts are on trend now. Lucky me Haha

Seriously though….none and I mean none of that stuff matters when you’re running, cycling, doing yoga, lifting weights, rowing whatever it is.

The last thing on my mind when I’m grinding out miles are any supposed “flaws” I have..

I am aware though of how my body moves. How it responds to what I ask if it. The way it feels to pick up a bar loaded with weight. How my legs work to pedal strongly up huge hills or run up them or when I can simply use my body weight in planks or side planks or difficult yoga positions

Those are the things that matter.

Stop obsessing over size

When I first started on my health journey 8 years ago it became a game to get smaller.

Where it is important to be aware of weight gain, you shouldn’t be hung up on sizes.

The more I’ve grown knowing myself the more I realize it’s not about being small. I’ve built a strong, powerful body and I celebrate that.

Focus on building a healthy, strong body, not the smallest size or some arbitrary number on the scale.

So as you move along on your health and fitness journey remember you are unique. Your needs are unique. Your body will respond to what you do in different ways from someone else. There is no one size approach. Find what works best for you and go after it.

Tell me have you ever tried fitness or nutrition approaches that were not good for you or weren’t a good “fit”? What has worked best for you?

Saturday Snippets

Hello faithful readers! Can you believe we are winding down the final days of 2018? I hope your Christmas/ holiday celebrations were wonderful.

new years

As we are in the middle of Christmas and New Years week with plenty of food and maybe alcohol thrown in for some of you, you may find yourself in that place of feeling like you’ve over done it eating and snacking on all the delicious holiday foods and treats that are available.

Yours truly is right there with you. It’s hard not to indulge with so many good things! I do however, hate how I don’t feel quite like myself when I throw my body out of it’s usual normal rhythm of predictable ( mostly) healthy foods so I try and keep most days in check.

So assuming many of us are in the same boat, I thought I’d throw out a few tips to finish out the year and hopefully head us into the new year in a positive way.

Don’t do anything crazy. By that I mean, don’t decide you’re going cold turkey from every single treat. A gradual reduction will help ease any cravings.
Do drink plenty of water. With extra sugar and sodium on board we can bloat and retain extra fluid. Adequate water is a good way to keep us hydrated and flush toxins from our system.
Don’t give up some form of exercise. I too understand how it can be more difficult to get it in or maybe the weather is awful but find some activity that is easy to do, even if it’s not the most intensive thing. A good brisk walk can help clear your mind, leave you feeling positive and maybe discourage snacking.
Do try and add or maintain adequate fruits or veggies in your day. These keep your internal system moving smoothly along.
Don’t try and “out exercise” over eating. You can’t do that and at the worst you’ll maybe do something that leads to an injury.
Do work in consistent exercise that your body is already used to.
Don’t obsess over the scale. Honestly, don’t weigh yourself during this time especially since all those extra foods tend to cause us to hold onto additional fluid which will reflect weight gain.
Do get a your numbers when you’re ready to begin to make changes that you need to make. Then weigh in only once a week. Remember, those numbers don’t define you.
Don’t be to hard on yourself. No matter where you are be loving and kind to you.
Do take steps to make positive goals for the upcoming year in your health and fitness.

I wish you all a Happy and safe New Year! It’s back to the health and fitness grind and I hope to offer some helpful advice, encouragement, challenges and other thought provoking posts as we move into 2019.

20181216_225852

Tell me… do you have New Years Eve plans? Do you go out or just like to stay home in your pj’s?

Monday Musings

December. It’s December ya’ll. How has this happened already ? We were just eating turkey and feeding on pie not so long ago.

We started our December by going to the night Christmas parade this last Saturday. The weather was perfect ( comfy low 60s) and dry. The parade is of course a light parade and all entries have to have lights on them…. yes… even people walking dogs had lights on their sweaters.

I may have rolled my eyes a little haha

The parade is a tradition we’ve had in our family from forever, well since my boys were little. And now I’m taking my grandkids too! We like to hang out by the local bakery as they provide cookies for the kids to decorate… I may be guilty of eating one….

Seriously though it’s a fun and a festive way to start the Christmas season.

The past week I’ve managed to get pretty much all of my decorating done and we got THE most amazing tree the other night.

I love big tall trees. I’ve kinda passed the madness on to my kids. We were out with my son and his family, they had found theirs and we stopped at another place to see if they had any suiting my specifications.

Lo and behold there was this one rather large monster, still wrapped in it’s net. Honestly, I’m not sure how it was still there… it was at least 13 ft tall. We unwrapped it and it instantly exploded to almost triple it’s size. ( gotta inspect it, right??)

My son, at 26, was having more fun than I was assuring me we could get it in the house and that we just “had” to get it.

There’s something about watching my 6’5 son be as excited as a little kid that was more satisfying to me than finding the perfect tree.

While my husband proclaimed we were crazy and telling us it was to tall, we just (ignored him) kept at it, surveyed and inspected it, and decided that indeed, this tree was coming with us.

I won’t lie. It weighed a ton and it was as awkward as anything wrestling it around.

Thank goodness I work out hahaha

Anyway, we got it in. It’s an amazing beast of a tree. It fit … which we gleefully reminded my husband of 😉

The first morning I woke up as soon as I opened my bedroom door all I smelled was the amazing scent of evergreen. Such a beautiful smell… well.. I think it is …

I’m the weirdo in the tree lot walking around shoving my face into a tree and breathing it in.

Honestly, I’m sorry for all you who suffer with allergies this time of year…

20181129_213217 — I promise an after pic when it’s done 🙂 It’s it stunning ? The photo doesn’t really convey how huge it is.

I got the lights on it tonight and hopefully, it will be ready to be finished off tomorrow in all of it’s splendor 🙂

Fun factoid… I used 400 small bulb lights on it….232 feet of light strands.

But I haven’t just been whipping up Christmas cheer everywhere….

Oh no. When you have perfect, gorgeous mild sunny weather in December… you just have to be out in it.

So today I was up and out for a ride. I just wanted to do a long ride, with no agenda or thought of time or speed, This was my first long ride in awhile. I’d been training and kept mainly to what I was focusing on for the race so I hadn’t done many “fun” rides. ( I uh tend to be a bit…focused on my goals 😛 )

Today was 24ish glorious miles on a beautiful cool Sunday morning.

20181202_095402 — Trust me.. the weather was perfect 🙂

The season of food.

I want to touch on this topic here, and maybe I’ll run with it more in a separate post. I heard someone say the other day that they weren’t worried about losing weight right now because that’s something you did in the “new year”.

Basically, it’s a feeding frenzy all month long for many people.

I don’t think you ever have to wait for a new week, year, day, whatever to start making better choices and choosing a healthier lifestyle.

Those choices are day to day and we can certainly make good choices many days of the month during the holidays.

You do yourself no favors embracing an “eat and drink it all” mentality during these weeks of celebrating.

I mean, really? A random day during the month doesn’t require excess.

However a day making sugar cookies? Uh… I’m down for those… and I fully understand I will enjoy some of the fruits of my labors.

After all who can resist eating a Santa or reindeer cookie??

Have a plan of action.

First I think it’s super important to keep to an exercise regime during the holidays. Don’t skip workouts because you have “so much to do”. Getting a little purposeful movement in will center you and make you feel less stressed. Not only that it is a little extra calorie burn in your day.

Don’t use every day as a reason to over eat. Yes there will be special days to enjoy things, just don’t indulge all the time.

Be mindful of parties. Choose wisely what you eat. I never put stuff on my plate I’m not crazy about.

Take small amounts of what you like, and don’t waste calories on things that don’t matter so much to you.

Don’t go hungry. So often people think they will “save up” for a big party and not eat all day. That really isn’t smart as you will be starving and most likely over eat.

Don’t be restrictive. Seriously, don’t be one of those people who go to a party and watch others eat wishing you could let go of your control and enjoy the moment.

Really, navigating through the holiday season is about mindful eating. Be selective, don’t restrict yourself, eat the things you love in moderation, get in your purposeful exercise, and you can move into a new year lighter or at least having maintained your current weight.

Things you should avoid this holiday season…..

Crazy cleanses to “detox” you before or after holidays. Don’t ok? No detoxes. Just say no. That’s what you’ve got a liver and kidneys for 😉

Holiday weight loss challenges that require weigh in’s, food tracking or other restrictions. If you think you need to participate in that during the holidays maybe Santa should withhold a gift from you 😉

Holiday themed workouts that punish you for eating those sugar cookies … like you ate those and you have to do this many jumping jacks or some other physical activity to work them off.

UGH, You can’t “work off” food from the day before! You can just get back to your sane sensible workout program, eat normally and that is perfect.

OK my rant is over 😉

If you follow a few simple steps you can have your cookies and still fit in your jeans too as you move into 2019.

Your turn.. how do you keep balance during the holidays with eating well, enjoying the holiday treats, and exercise? Do you have tips or tricks to keep from adding holiday pounds?

Life Beyond The Weight Loss

It hasn’t taken long for me to realize through media, talking to people, and my own personal interactions that there is a whole lot of time spent focusing on weight loss, losing weight, ways to lose weight, how fast we can lose weight, and trendy diets to help us lose weight.

The weight loss/diet industry rakes in billions of dollars a year so we could even assume from those numbers people are hungry to accomplish this goal. ( oh I just made a cute pun, appreciate it 😉 )

Many will set out with good intentions only to always be on some kind of diet track or have the idea always on their mind they “have” to lose weight.

Many just give up and quit.

Others, others will get it. They will find the thing that works best for them. The “thing” that allows them to slowly, steadily drop weight, live life, not feel deprived and it will be sustainable long term.

They will cross the bridge that leads them to a lifestyle change. This is the only permanent thing that will last. They will find a healthy balance of all foods, learn the right amount they need to lose, then maintain that loss. They will have figured out that a their favorite meal or a treat here and there isn’t going to end their success, in fact, they will have figured out it can lead to their success.

This month marks my 8th year since I crossed over “the bridge”. 8 years of not just losing it, but keeping it gone. It’s my celebratory month of figuring out what worked for me and getting out of the hamster wheel diet mentality/trap. I’ve learned so much about myself in these past few years. I’ve learned a lot about food, nutrition and exercise too.

Of course, just because this is the month I started the process doesn’t mean it’s when all things connected for me. That took some time, some patience, and some strong willed perseverance. It took a willingness to learn and experiment. To stumble and get up again.

Eventually, I hit a point where losing weight wasn’t such a focus anymore. I stopped my weekly check in’s with the scale. I stopped thinking or worrying every bite was gonna land on me like a ton of bricks. I stopped worrying about what size label my clothes carried.

I was in a good place.. the land of maintenance.

So what about those who “get it” who cross over into that understanding that the only thing that works forever and long term is a lifestyle change. It’s about losing the old lifestyle and mindset that got you there in the first place. This means mentally, physically, and emotionally. An entire changed perspective on how to approach food, our relationship with it and finding the balance of eating just enough but not to much. It’s a better awareness on taking care of yourself.

Where do you go after weight loss?

In the beginning you’re so focused on the numbers changing, whether it’s your clothes or the scale it unwittingly becomes your main focus on the journey. Once you hit that point of being comfy you realize you need to have a new focus.

I’d say where I am now, as to where I was then, I’ve learned a lot more about food and nutrition. Yes, you can lose weight with almost any foods as long as you are creating a daily deficit.

Losing weight comes down to having a negative expenditure each and every day. It’s just learning what to eat ( in a positive way) to contribute to the weight loss.

But there are things that start to happen in this process, in the “after” part of losing weight…

You really start to prefer healthy, nutritious foods

I was never a horrible eater but I probably snacked on stuff that didn’t support my health and fitness goals like I do now. It has been a ongoing learned process, to intentionally select good foods over fast foods or some junk type of food. In time your body really does begin to crave the good foods and you lose your taste for a lot of the things you used to find so desirable. I often eat salads now simply because I enjoy them, I crave the veggies, and it leaves me feeling energetic and not sluggish for my day.

By the time you get to a maintenance mode, you’ve learned more about the foods that got you there and don’t view eating that way as being deprived or missing out.

So yeah, you’re much more tuned in to how to eat and what to eat and you feel better not only physically, but mentally too when you do. Making good choices just makes you feel good all over.

You don’t dread those morning workouts anymore

I try and tell people this when they are wanting to start exercising. They seem to not believe me. I’m telling you, do it enough, it becomes a habit. And it turns into a habit you WANT to do. You anticipate them and you might even find yourself up for some new challenges you never thought possible. And you’ll get all kinds of energy from keeping at it. Not only that it builds your confidence, clears your mind, helps center you and gives you a new appreciation for what your body can do.

Speaking of energy

it’s fairly obvious, the less you have to drag around on your body during the day, the more energy you might have. Of course, if you’ve been exercising along the way that has been building your entire cardio system so you’ll feel more energetic in your daily tasks without huffing and puffing so much and as well during your purposeful exercise. I just love having the energy to still hang with my young 20something kids if we’re up late ( they freely admit I have more energy than they do) or to be able to play in the pool with my grandson catching him ( over, and over, and over ha) as he comes off the water slide. And in a weird way, energy seems to breed energy, so the more you do the more you seem to produce. It’s a good feeling.

Clothes shopping anyone?

ok I’m a girl and it goes without saying, I can be drawn in by lots of pretty things. It’s even more fun when all the pretty things fit great and look good ( hmmm maybe that isn’t a good thing) it’s just an enjoyable experience. I really do love fun, trendy fashion, a lot. There were times in the past I didn’t want to shop nor did I find it nearly as fun as I do now. Shopping is just much more enjoyable when you are rewarded with fitting into smaller clothes for your efforts.

You might find yourself inspiring others or giving advice

In a weird turn of events, what started off as me doing my own thing to lose weight and get on a healthy lifestyle change has morphed into being here talking to you ( my blog) as well as sharing things on my other social media sites, and encouraging/helping people who ask me questions on everything from nutrition to how to start running and all things in between. I think that’s like, a super cool thing. My desire always is that if someone can see I’ve done it, they can do it too. There’s nothing I love more than seeing someone “get it” and start on their own journeys.

The rest of your life

I guess it goes without saying, being at a healthy weight, exercising to keep your body strong and fit and eating good foods to support that will go a long way to letting you live a full, healthy life. Hopefully without diseases or ailments that can plaque people who carry extra weight or lead a sedentary lifestyle. Being a strong, healthy you means the ability to live a active life to enjoy your family and all the adventures you want to have with them.

Strong. Healthy. Fit. Energetic. Active.

I’d say those are some pretty good goals to have in the long run far beyond the weight loss.

20171018_222215 — Celebrating 8 years of living a strong, fit, healthier lifestyle

Common Weight Loss Questions

questionanswer

I get asked a variety of questions when it comes to health, exercise and weight loss. For the record though, let’s establish I’m not some “professional something or another” .

I am however, a normal (ish) middle aged woman who has had 8 years of plugging along on this journey.

I’ve lost my weight and kept it off. I’ve gone from being non-athletic to doing more than people half my age consider doing. I get asked often “who I train with”… I train myself and I guess I’m fairly motivated to keep pushing harder and working towards new goals.

I’ve learned a lot about food and more importantly nutrition and how important that is for us in the context of living active, strong, healthy lives.

I experiment on myself, if it works, great. If not I toss it. I read tons and am always trying to learn.

I don’t buy into hype and commonly pushed weight loss products, supplements, enhancements etc.

My take on things in regards to weight loss and health is that it should be sane and sustainable… meaning you can keep at it for a lifetime.

I never assume that what works for me, works for you. Mainly because biologically, we are wired differently and secondly our daily activities and exercise will greatly vary. Put all of that together and it will have a different impact on our weight loss and fitness goals.

All of that being said…

People still ask me questions 😛

I thought I’d field a few of them here ’cause they are pretty common to most people.

Here we go … buckle your seatbelts boys and girls….. ready ??

I’ve been exercising but I’m not losing weight.

Here’s the deal. Exercise is great. I love it. I highly endorse it for a wealth of reasons. Please, keep doing it no matter what. If you’re exercising you’re well ahead of a lot of people who haven’t gotten to that point yet. But if you aren’t losing weight it simply means…. you are eating to much. A negative people get with the exercise idea is that they can eat (more) or have (treats) ’cause they walked some that morning or hit the gym for 30 minutes. It means, you greatly over estimate your actual calorie burn. Without creating a deficit at the end of the day, you won’t lose weight. Eat good food, in moderation. Know the calories you need to operate on in your day. To lose weight try reducing them by maybe 20%. For example if you can eat 1800 calories a day ( this includes calories for purposeful exercise and just being alive) that means you’d subtract roughly 360 calories.

As long as we’re on this topic…. you won’t lose as quickly or much if you eat crappy food…to put it bluntly. You must not only learn to listen to your body and eat in moderation, but stop when you’re hunger is satisfied, not till you’re stuffed. Learning to eat healthier foods is definitely going to put you on a faster track to weight loss. Exercise alone will not do it.

I’m not losing weight, so I must be gaining muscle.

Oh boy. I hate to burst anyone’s bubble here… but….if you’re starting on your journey or even if you’ve been at it for a little while.. you probably can’t count “muscle gain”. If you’re a guy reading this, yeah, you have an advantage over your more feminine counter parts ’cause you’ve got all that testosterone roaring through your body helping the process. If you’re a woman, you still have the ability to gain muscle. But here’s the deal… very few people are going to work with the all out intensity required and eat in the manner necessary to accomplish muscle gain that fast. At best, even if you are committed to actively lifting heavy stuff and eating well, it could be a solid 6 months ( and longer) before you could think you’ve “got gains” that affect your weight.

Consistency to it is key. You have to work and stay with it several days a week. The next part of that is working your muscles to the point of fatigue ( meaning you cant do another rep). And then of course, feeding your body adequate protein and enough food to build muscle. You have to eat plenty of food to build serious muscle.

Yes, long before that happens you will start to see a difference in your body, but to claim weight gain as gaining muscle when you either a) don’t lift enough/do enough strength training consistently b) or haven’t been at it long enough is well, just lying to yourself.

But for heavens sake. don’t stop what you’re doing! You’re exercising and that is great. If you’re working at it, the muscles will show up, in time.

I don’t really like veggies/ green foods. What do I do?

This one, I always want to say, I’m sorry! Why don’t you??? I mean seriously, I think veggies are the cats meow. They offer fiber, vitamins, minerals, are low in calories ( there are tons even referred to as “zero” calorie foods) and you can eat so many of them and not have to even worry about it all the while, staying full and satisfied. How can you go wrong with that??

Usually, there are a variety of reasons what I’m told. Everything from ” I just don’t THINK I’ll like them”, “I never had to eat them (bad mom)”, “I’ve tried some and they are gross” and the list goes on….

First, if your idea of “good” veggies is from a can… you need to expand your horizons to the real, fresh produce department where there is a plethora of tasty things.

Or, if your veggies were always steamed to death until they were totally unrecognizable, then again, you need learn about cooking them in tastier ways.

I’m telling you… nothing.. is better than roasted veggies with some olive oil, and cracked pepper and sea salt.

Bottom line: you’re going to have to be willing to experiment and open yourself up to new things. You’ve learned and trained your body to eat junk food, you can train it to eat good food.

Start small. Find what you like. Look for new recipes. You might surprise yourself at what you come across and actually enjoy. But, you have to be willing to try or it will never happen.

I don’t have time to exercise. How do I do it?

OK. This one. We’re all given the same amount of time in a day, it just comes down to, how do we use it? Obviously, we have necessary things in our days that demand our attention.

Jobs, families, house keeping, shopping etc.

But then, you have free time as well. If you have time for computer play, surfing the internet, playing games on your phone, watching shows on TV etc… then… you really do have time for some exercise.

It just becomes a matter of where your priorities are.

Exercise is work so I get that it just seems easier and more relaxing to just lay on the sofa instead of heading out the door to sweat. Exercise takes a bit of will power and intentional determination in the beginning to make it happen until it becomes a habit to you.

I always suggest making your exercise time a daily appointment with yourself. Schedule it like anything else. You know your day and you know what times you have that there are lesser demands on you to get it done. I’m up in the morning, my workout clothes on, my brain is already preparing for what’s about to happen ( although now it’s simply something I do and look forward too) I figured out a long time ago what time worked best for me to get it done. Doing it in the morning is a great way to clear my head, get my blood moving and my body warmed up for the day.

Do something you like and will stick with. Find your time. Schedule it. Make no excuses to get it done.

I know I need to drink water but….ewwww! Ideas on doing it?

I get it. If you’re used to sugary drinks, this will be a big jump for you. I’ve lived off it for so long that I actually crave it now. Do you know we all have a natural thirst? Over time, it’s quenched by the other things we feed it ( i.e. sugar filled drinks). Start by drinking some water when you wake in the morning. Try and keep it with you at all times.. you will drink it. If you drink sweet stuff, it will be an intentional practice to drink water. Start with reducing one sugar drink a day with a bottle of water. With a little practice, you will be increasing your water intake in no time. If it helps, you can add fresh lemon or lime to give it some flavor. Again, this is something you will need to be intentional about doing until it begins to feel more natural to you. With practice, you’ll be drinking more water in no time 🙂

Ok that’s it for today! I’ve used up my word allotment. ( well just kidding on that.. I never run out of words 😉

If you have any questions or comments feel free to add them or contact me 🙂

Brace Yourselves The Holidays Are Coming

It’s mid-October ya’ll. Just let that breathe over you for a moment… what the heck?? Today in Texas there is no sign of the anticipated Fall season and I am again, sporting shorts and a tank. That’s not a bad thing… it’s just…some brisk air would feel festive to honor the new season.

Soon, ghosts, goblins, Superheroes and other assorted creatures will be arriving on your doorstep mooching free candy.

Speaking of candy…. I was wandering down the aisle in the store the other day…one of my daily trips… and realized I had quick tripped it up the Halloween candy aisle.

I admit to still feeling like a kid… in awe of that much candy all in one handy place. Seriously.

You do understand don’t you, that candy companies have us firmly in their grips now through Easter, don’t you ? You will no sooner load up on cheap half price Halloween candy that the aisles will be filled with Christmas, and thus the merry-go-round starts.

Like, why can’t we use left over Halloween candy in the Christmas stockings?? Haha isn’t chocolate, chocolate ? 😛

Alright, where I’m going with this… we are moving full speed into the “holiday season” and I say that meaning everything that captures now through New Years Day.

And I want to address a common comment that I hear this time of year when it comes to weight loss.

Ready?

” I need to lose weight, but now we’re in the holidays so I won’t worry about starting until January”

No. Just no.

Don’t have that mentality.

I will remind you I started on my journey in October and went through all major holidays, enjoying things, faithfully exercising, not feeling deprived at all, and had lost 22 lbs by mid-January. It feels amazing every single year after Christmas and all the weight loss garbage is in every aisle I stumble into to know that I’m just doing what I’ve been doing… like never miss a beat moving from holiday festivities to staying in forward motion with my health and fitness journey.

It can be done.

So it might be a little early to offer some holiday survival tips but hey, why not ? I’ll probably post again when we’re more into the.. thick… of things… 😉

Ideas, tips and suggestions I’ve found to be helpful

First and most important, every day is not party day. Just because it’s November or December doesn’t mean you need to over eat or eat to much junky stuff every day.

Remember alcohol packs a whopping amount of liquid calories. Those count.

Yes, there will be parties. Learn to be selective and picky when you are encountering the feeding tables. Take only the things you really love, take small amounts ( at a buffet a plate fills up fast!) If you don’t really love it, leave it behind.

Add plenty of veggies onto your plate to off set the other stuff. You don’t need lots of that creamy dippy stuff either…

Make water your friend.

Desserts…same theory applies.

I love to bake. I bake like a wild woman. Because I don’t eat lots of sugar anymore a little goes a long way with me and too much leaves me feeling yucky so it keeps me in check. I do however allow myself a cookie or two along the way. It’s all I need. If you enjoy baking, set a limit for yourself and stick to it.

When it comes to the family meals for the “big” days.. I eat whatever I want. However, as per suggestion above, I am selective and eat my most favorite things. I can’t stand feeling “over full” so even on holidays I try and stop myself before I get there. Besides, it gives me room to graze later haha 😉

I never wear loose or stretchy clothes. Being in clothes that are more fitted to me makes me mindful of myself.

Yes, I get there will be days that it seems like you just eat all….stupid…day…long. That’s one day… cut your losses…pick it up and get back on track.

Exercise. You’ve got the time. The holiday season can get stressful, making time for yourself for an activity you enjoy is good for you mentally AND physically. The past several years I’ve gotten up early on Thanksgiving morning and gone for an hour sunrise run. It clears my head, allows me to think on my blessings and yeah, makes me feel good about eating a little pie haha

Careful moderation through out the celebratory season will allow you to enjoy yourself, even drop a few pounds, and come into the New Year already feeling victorious.

You don’t need to wait for January to get started. You can do it right now.