health – Page 7 – sassyfitnesschick

Food And Cheat Days

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It’s hard to believe we are already moving quickly into another year, and yet another holiday is behind us with the celebration of Easter this past weekend.

For many it’s a time of worship, family gatherings, and well, food. As things go with holidays there are special treats and meals that are prepared as we gather in celebration.

Holidays are meant to be enjoyed. Food is meant to be savored and appreciated.

Therefore, I found it semi-amusing when I was asked on Saturday not once, but twice, in different conversations if I allowed myself “cheat days”.

If you don’t know what this means, in some dieting plans there is a day in the week you’re basically allowed to just eat whatever and enjoy it without any (supposed) guilt for doing it.

The first person to ask me was a friend… he simply inquired if I allowed myself to do that… to have days of indulgence.

The other person was an employee in the store I had chatted with briefly. She was telling me about an asparagus dish involving bacon and she laughed and said ” I know you look really disciplined, but I figure you’ve got to have some cheat days along the way too!”

Ok, I admit, I don’t really “see” myself like others do. Does anyone ?

I know I am a bit more muscular looking than a lot of people roaming around so perhaps there’s an idea I don’t ever touch anything that might be considered “off limits”.

That idea kinda makes me laugh….

So here’s the deal… I’ve never subscribed to the idea of having “cheat days” and I’ll tell you why.

First of all, why would I just want to bomb a whole day needlessly ? And what if I didn’t want anything “off limits” on cheat day ? What if I really need a piece or two of chocolate on a non-cheat day ? Or there’s a special celebration?

On another thought, it also begins to set you up for thinking of foods in “good” or “bad” terms. The idea being you eat bad foods on your cheat day… good foods the rest of the time…

On a personal opinion I’ve just never seen it as a productive idea.

What has helped me be successful and lose weight is balance and moderation of allowing myself things which has kept me from feeling deprived or the need to binge on something because I have withheld it. Somehow, this seems to have worked as I’ve lost weight these past few years and maintained my fitness goals.

This is how I counsel people who are trying to find a balance of losing weight and living this thing called life.

That being said, even though I don’t like setting foods into “good” or “bad” groups, you need to have an awareness that there are definitely foods that support optimal health, keep you well and energetic, that contribute to weight loss and support your fitness goals.

These should make up the majority of your daily diet.

Then there are foods that are enjoyable and make life fun but should be consumed in careful moderation.

There are some “foods” I will never put in my mouth as I see them as wasted, useless, calories that do nothing for me.

When you begin to see foods in this light it also removes guilt that people tend to put on themselves for eating “bad” foods.

I can’t tell you the times I’ve heard people apologize because they had a treat at a party or a piece of birthday cake or something similar. Or worse, feel they have to punish themselves or “work it off”.

Seriously, lose the guilt, stop apologizing. When you make a decision to have something, own it and move on.

As you progress and eating healthy begins to feel what is more normal and natural to you, those other foods honestly, will have less attraction. You will feel better eating healthy foods and (personally) I don’t feel so great if I have a day eating foods my body isn’t used to anymore.

In brief:

Eat healthy, whole foods the majority of the time.

If you need or want something special, consider a small amount to meet that need. Take a moment to decide if it’s really what you want.

Is it something you really love or are you eating it because it’s there?

Don’t lock yourself into one day to go off the tracks. There’s no point in wasting a day or ruining your efforts for the week.

Think moderation and balance.

Guilt is not a part of success. Don’t entertain it.

If you really overdo, just refocus on your goals, pick up, and keep moving forward. Quitting isn’t an option!

Tips For A Healthier You

weeks of fitness

Hello beautiful people of the world =)

As I shared in a previous post, I’m working with a client. A big part of what we’re doing is looking at habits and learning, or re-learning them some of them in regards to behaviors with eating and food.

She is learning the importance of getting meals at balanced times through the day, learning to listen to her body’s natural signals for being hungry ( as well as when it’s comfortably satisfied) avoiding snacking between meals, and focusing on more whole foods.

Whole foods meaning 5 ingredients or less or as close to their natural state as possible. We aren’t being crazy about it, just making it more of a focus.

These are all pretty big things to “re-learn” when you might not be used to eating normally or maybe just grabbing food randomly through the day. Many people have forgotten or don’t listen to their bodies natural hunger and satisfied signals so these things have to be intentionally practiced.

This week we are taking a look at snacks or extra foods in our day that might be hindering weight loss. My client will be charting pretty much every bit of everything, including any drinks with sugar, alcohol, or anything with caloric value.

She wants to see the scale continue to drop and I want that for her too.

I have her also considering what she is eating at meals. Sometimes stopping with just a little left on your plate is enough to cause more calorie deficit in your day.

And of course, exercise. If you want to get rid of fat, cardio is your friend. Yeah, I know most people hate it.

You sweat. Your heart beats fast. It hurts. It’s uncomfortable. It’s the place you realize that you really are horribly out of shape… which is why it’s so easy to quit… ’cause you don’t like all that.

Don’t quit. Even if you have to work your way up till you can do a full 30 minutes to an hour… you’ll be getting stronger in the process.

Ok… so some tips or suggestions for you … they can be almost painless… and you can drop a few pounds in the process.

Practice eating balanced meals 3-4 times a day ( 4 if you’re more physically active or athletic) eat enough to comfortably satisfy your hunger.

Try not to snack between meals. (when you eat adequately at meals you will find the need to do that will diminish)

Learn to listen to your bodies natural hunger and satisfied signals. Allow yourself to become truly hungry 30 minutes or so before your next meal.

Try to eat more whole foods ( meaning less stuff out of a box, bag etc)

Be aware of your snacking. To find weak places in your day/week be vigilant and write down everything so you can see where you’re hindering your progress.

Move your body more! Not only is it good for you physically, it’s good for your mental clarity as well.

Learning to listen to your own body and having awareness of how and what you eat are huge steps towards losing weight and getting into a lifestyle change 🙂

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Experimental You

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I was pouring over a story in Runners World the other day… ok… stop.. yeah I hear you now..

“Wait a minute! You aren’t even running right now, and you’re reading a running magazine?”

Why yes, yes I am. I plan to keep on top of things while I’m recovering… not only that there’s lots of good stuff besides running in there… like… nutrition…

Nutrition is something that involves us all, running or not. OK, lots of the food stories do focus on fueling for a good run, but then I come across something like this that really resonated with me ’cause I understand this idea… and why I will always tell you that diets will fail you.

The story was titled “Why Can’t You Lose Weight?” On the sidebar is the “thing” that caught my eye. It was titled “10 Golden Rules of Weight Loss Success”. The first one said this:

You are an experiment of one.

No one has to live your precise life, with your specific challenges, biochemistry, anatomy, injury history, calendar, boss or family.

Yeah. Let that breathe over you for a minute.

You. Are an experiment of one.

No one else is wired just like you in any specific way.

This is why cookie cutter diets often ( and usually do) fail miserably. This is why the diet industry is a zillion dollar a year market.

This is why you must know your body, know what works, and what doesn’t. This is why giving someone a blanket 1200 calorie diet is useless.

It doesn’t take in to account any of the things listed above.

Obviously, I only have myself to experiment on. I’ve had people ask me about certain things.. I share with them.. as far as food I eat or exercises I do… but my anatomy is different from theirs… my metabolism…how I’m made is going to respond in a different way than their body might. In the past I’ve referred to myself as a “fun science experiment”. Eating certain foods or eating limited amounts, mixing up foods, plenty of exercise and a variety of exercise works in interesting ways on my body.

My dietary needs vary not just on a day to day basis but often on the type of training I’m doing. During the heavy part of marathon training, on any given day, my caloric needs are high. When I’m off heavy training, I need to adjust my food intake to my current training level.

You are an experiment of one. As you consider ways to lose weight, know what works for you and follow it. Don’t worry about what your neighbor does or if they are on some current trendy thing. Become an expert on yourself. No one has your unique, specific body design or life circumstances.

So as you consider health and fitness goals keep in mind things like….

Your schedule. Where in your day does your workout fit best for you to get it done?

What types of exercises can you do? Do you have any physical injuries or limitations to consider ?

How good are you at eating regular, balanced healthy meals ?

What “issues” are you maybe dealing with in life that could distract you from your goals?

Know your body. Does it seem to respond better to certain exercises or foods ?

Know how much you need to eat to satisfy your hunger, but no more than that. Learn, listen and obey your bodies natural hunger and satisfied feelings.

Are you an athlete ? Your feeding needs will be different as you must consider additional calories for whatever athletic endeavor you are taking on. You have to know and respect that.

When you really understand and consider yourself as “an experiment of one” with a focus on your personal needs and body requirements, you are on your way to nailing down your own unique health and fitness plan.

The Agony Of Alzheimers

” So, what day is tomorrow?” It was the third time in 5 minutes the question had been posed to me. I responded appropriately and received the same answer for the third time.

It was nothing I wasn’t used to at this point… repetitive questions… the answer probably forgotten as soon as I breathed it out of my mouth.

This is a day in my life.

My dad has dementia, and not just random every day lose your mind in a painful way dementia, but it’s technically referred to as Lewy Body Alzheimers, a very progressive partner of Alzheimers.

A cruel, vicious disease robbing the person of memory, the ability to do daily basic tasks, and to think past a few minutes along with a host of other issues. The ability to think and reason becomes marred and tasks like writing and reading become almost impossible.

And besides watching someone you love deal with it, you are along for the painful ride, a pathetic co-pilot unable to control the course they are on.

It is… the most helpless feeling….ever.

There is no miraculous medical treatment… he has the current medications on the market but there is no cure, no fix, for a disease that destroys your brain.

So I do what I can do to make him comfortable, keep him safe, fight for him and defend him where necessary.

A healthcare person told me he has the cognitive reasoning and thinking of about an 8 year old. He’s 72. It’s hard listening to him talk, seeking words and trying to put thoughts together… often I have to read between the lines to “hear” what he’s saying.

It’s hard watching him try and use things and struggle with them.

His writing has declined and even though he can read, I don’t know if he could explain to you what he read.

He has the tv on, but I honestly don’t think he can follow along with what’s going on anymore.

I asked him one day if he wanted me to get anything special at the store for him and he said… “whatever you think looks good”… as if he can’t remember what “something good” might be.

I have to make sure he eats his food or I’ll find it tucked in the ‘fridge still covered or abandoned on the counter.

I’ve been taking care of him since my Mom died, almost 2 years next month. In that time he has had a steady decline. I think my Mom did a lot to keep him “balanced” as we refer to it. Although, learning that he didn’t have “just” Alzheimers, but Alzheimers with Lewy Body, it could explain the more rapid progression.

It’s been a double whammy to me. Losing my Mom and in a way, almost losing him too.

How can I express what my heart feels when a grown man is asking me if you’re “sure he lives at his house?” and “how long has he lived there?” and he’s standing there with tears in his eyes as he inquires of you… it’s all I can do to not sob on him.

But I don’t. There just isn’t time for that.

Instead I reassure him, direct him home ( he lives just down the road from me) and tell him he can use whatever he wants in the house… that it’s ok.

He asks about my Mom and how long she’s been gone. Time is an empty circle for him… time merges into a nothingness… I tell him… he expresses shock.

In day for you and I where time seems to fly by….for him it goes on forever…endless.

I’ve become his safe person and his security in a world he struggles to navigate in.

So often I’m left wondering if I’m making the best choices for him…doing the right thing…really there is no instruction manual for something like this. I shoulder it all as best I can and pray to make the best choices.

As this disease progresses I’m in a place of examining options and trying to determine for now and the future what will be best for him.

Of course there are things along the way that make me giggle…I mean really…sometimes you have to laugh.. or go crazy….

When he comes out carting along odd things that seem right to him…. like little ketchup packs… and some of them are already used…

Or he’s wearing three shirts….

Or when he has one on inside out and perfectly buttoned up to the neck..

Or when he calls me describing the place he’s at and I’m like… “Oh, ok, you are at home”

Then there’s his stubborn streak of not wanting to do what he’s told…like shave… or put on a fresh shirt…

I’ve decided caring for someone with this disease requires a healthy dose of compassion and the boldness of a drill sergeant.

It also requires the patience of a saint, remembering he’s not doing things to be difficult, but that he really is powerless to a lot of it.

And some days I’m left feeling so inadequate…..

If you’ve read this far you’ve probably figured out this isn’t my usual health/fitness post. I wrote a blog a while back that sometimes, I’m just gonna write on life, the stuff in life that’s good, and maybe, not so good. Besides all of my health and fitness stuff, I still have a whole lot of life going on.

Maybe you dear reader, are in the same place right now, caring for a loved one with this awful, hideous disease. I know some days are harder than others… more gut wrenching… more painful… and perhaps more painful to us than them… maybe that is good… that we have the pain because they have enough to deal with.

Then we’re given glimmers or times where we can really see “them” again. Because who they are has become more and more overshadowed by “the disease”.

I want to encourage you, what you do, matters. It is hard. There are times no ones knows or understands what you’re dealing with….

Stay strong… remember to take time for yourself. You need time to decompress…especially if it’s been unusually stressful. Have a couple people you can unload your struggles and concerns on. Don’t be afraid to find someone to help you out in the care required….you both need the help.

And no matter what…just take one day at a time…you’ll make it.

alzhiemers

Sugar, Spice And Everything Nice

Stylized_granulated_sugar Sugar. Oh yeah, I’m going there. But wait… I’m not coming at you with a mantra that it’s of the devil and you can’t ever have it… trust me….

Those who know me, know I don’t mind some Peanut M&M’s or that I think homemade chocolate cake is the frosting on life….

I love baking… with real sugar and real butter. Yes. I do. I don’t try baking with stuff that’s supposed to pose as “real” ingredients.

Oh, don’t get me wrong, I know you can make some good healthy substitutes with some ingredients. I’m ok with that too.

No, this post is more about awareness of sugar that you take in, and how much of it you might consume.

Excess sugar contributes nothing but fat to your body… no benefits there.

Sadly, so many foods today are processed or made with added or extra sugar. Sometimes it’s so subtle you might not have any idea.

I hope to get you thinking about things you consume in your day and if you’re wanting to make health changes this is an area you might look at.

First, for your info, one teaspoon of sugar (4 grams) contains 16 calories and zero nutrients.

Below is a chart you can see common items and how much added sugar they have…

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You also need to understand that many foods have added sugar and others contain natural sugars ( fruits, veggies, dairy) but these are also packed with vitamins and minerals and other good for you things.

To get a grasp for how much (added) sugar you might be taking in you need to become a label reader. If sugars are in the top five of ingredients you might want to select something else. Ingredients are listed in the order that primarily makes up the product you are looking at.

Sugar also comes in many names, some you may know and other may be unknown to you. These can include, brown sugar, sucrose , corn syrup, honey, maple syrup, dextrose, high fructose corn syrup, raw cane sugar or syrup.

Excess sugar has also been linked to a host of health problems including, diabetes, visceral fat, chronic disease and hunger ( refined sugar can mess with the hormones that make you feel full) in another interesting thought… research shows our brains are hardwired for pleasure and sugar works like many addictive drugs in our bodies ( this is a whole topic unto itself)

If you are wanting to lose weight or even if you are at the weight you desire and are maintaining your health, being aware of your sugars and how much you take in is crucial to staying healthy and even more important if you’re trying to lose weight.

Take a good look at your daily food and drink intake. I’m often surprised at how many people drink large quantities of sugary drinks. Begin there and slowly weaning yourself off of them ( or greatly reduce) can help you start your weight loss process.

Become a label reader to know where your “unknown” sugars are coming from and be aware of sugar you add to food and drink are all steps you can take to manage sugar consumption.

But hey…along the way… remember …life is good… and so is an occasional piece of chocolate cake 😉

Monday Motivation

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Yeah.. it’s Monday beautiful people. I know it came as a startling realization as your alarm blared you to life and left you scrambling trying to remember what day it was and what planet you were on.

Nothing like shaking the sleep out… shaking the body out… and rolling into a Monday.

You’ve already got the to-do list planned and a weekly agenda lined out.

Perhaps, if you’re like many, you’ve decided today….today is THE day.

No.. not to quit your job….

The day you’re finally going to get started…get moving… do things differently.

It’s time to take back your life… to lose weight and get moving again ’cause you’re tired of being fat ( let’s just be honest here, ok? if I can say that about myself where I was 8 years ago… it’s ok… being real is the first step to success) and you’re tired of well…feeling tired. Or feeling sluggish and having no energy or getting out of breath doing simple daily tasks.

You can change all that. Really. It won’t happen overnight, but it won’t happen if you don’t get started.

I don’t care how young or old you are you can start doing things differently to impact your life in a better way.

So, if you’re one of the many who rolled out of bed today with this on your mind, may I offer a few suggestions? Ideas? Tips?

First… I’m super proud of you for wanting to improve your health! And if you’re going to do this remember…

Take one day at a time. I know that sounds rather…simple? But seriously…take one day. Don’t look six months out or think about how you need to lose a zillion pounds… that will intimidate anyone and make them wanna quit. Focus on the day you’re in and focus on making better choices for yourself. Don’t expect perfection just aim for improvement.

Eat a little less, listen to your body when you are hungry, stop when you’re comfortable, practice eating more whole foods, don’t completely deprive yourself.

You know… just little things through your day that will start to add up.

Then… in that same day…try and see how you can add more purposeful movement into your day. Take the stairs, park further out at the store, go for an evening walk, go to the park and really play with your kids.. get creative.

Now… you made it through your day… get up tomorrow…repeat process… only this time you’re gonna try and do just …. a little more….

Eat a little less, eat something more healthy, go for a longer walk, think of a physical activity you want to try and then do it….

And you will focus on caring for yourself one day at a time.

Oh, and if you have a day you don’t do so well with ? You will get up tomorrow and start again. Do not quit.

Focus on one day at a time, with small goals ( focus on 5lb weigh loss increments) adding in healthier foods, allowing occasional treats, and getting in purposeful exercise will have you moving steadily on your way to your goals.

From that point keep challenging yourself to do a little more each day, and each week. Measure success not just in weight loss but also in things like, inches lost, energy level, mental well being, lab/doctors visits, confidence and feeling empowered at tackling your days for your health and fitness goals, and overall satisfaction with how you’re feeling.

You can accomplish anything you decide to do =)

The Skinny On Veggies

I wandered through the produce department tossing various veggies in my basket, once again struck by the amazing color and vast variety of goodies there was to choose from and perplexed at how so many people could ignore so much of this part of the store.

Ok I will freely admit my veggie consumption has increased …tons….in the last few years. True, I didn’t grow up a picky eater and learned to eat a good variety of foods but as an adult I’ve let myself really experiment more and remember the wise words of my Mom…..

“Oh try some… it won’t kill you!”

And again… Mom knows best 😉

I will admit when I talk with people to see so many still kinda turn their noses up at eating veggies? ….or they consider veggies to be corn, peas, and potatoes? No.

Here’s my take on it….why you want more….

First, they all pack ridiculously low level of calories, while delivering high levels of vitamins, minerals and other body healthy goodness, why wouldn’t you go after foods that were that filling AND low in calories?

More food… more satisfied… build a healthy body… that’s a winning deal, right?

Yet so many people have weird hang ups with them, refuse to eat them, or eat very little of them.

So here’s what I’m gonna tell you.. and I might sound like your mom.. well .. I am a mom..so listen to me…

Eat your veggies, they ARE amazingly good for you and can be a key component in getting lean and staying lean. Not only that, high vegetable intake has been shown to reduce major diseases like diabetes, heart disease, cancer, obesity and others.

Where oh where does one start if they’ve been living an anti-veggie life, or living a low-level veggie life ?

First, start with what you like. Don’t for the love of all things green choke down broccoli if you can’t stand it. There are a zillion types of veggies, you’ll find some you enjoy.

Aim for at least 2-3 cups at a meal, yes, that means some of you will be consuming a lot of produce. Don’t freak on me. When you learn to eat them at all meals you’ll see it’s not to hard.

Cook them in all kinds of ways. Roast, sautéed, grilled and steamed are all ways of enjoying them.

Roasting lately, is my all time favorite way to prepare them. For some reason it brings out the flavors and crisps them some and…yeah.. deliciousness. I have been hooked on roasted cauliflower lately. The cool thing is, my kids wolf it down just as fast =)

When you fill your plate with a variety of veggies, you will need less of higher calorie foods.

Washing, cleaning and having prepared raw veggies in fridge will make it easier to grab them for snacks and salads.

Olive oil with some stone ground pepper, and a little sea salt are the secret ingredients to yummy roasted veggies.

Some helpful tips for building more into your daily nutritional plan:

Learn to eat them at all meals. Sautéing mushrooms, spinach, and peppers together is very good with eggs.

Learn to incorporate all kinds into a lunch salad ( and remember to lose those crazy high fat dressings) I honestly get the biggest bulk of mine at lunch on most days.

Look for recipes that sound good and experiment with something new. I know that sounds like… a no brainer… but I’m surprised at people who settle for over steamed, wilted options … no wonder they don’t wanna eat them 😉

Remember, start small with your goal to gradually increase.

Ok and here’s a fun little cheat sheet for you to get you started cooking…

VeggieCookingCheatSheet

roasted veggies

The green one is a bonus sheet… or selfishly for me… I want to try a couple of these =)

Ok… I’m done preaching. Tell me.. are you a veggie lover? Do you struggle? Do you have fav recipes for some ? Share.

The Struggle

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The young woman talked easily with me sharing her struggles with weight loss and food describing her various up’s and down’s with weight loss over the years.

At one point she said…. “Oh, but I’m sure you don’t understand that” as she does an overall gesture that covers me from head to toe, indicating that based on how I look now I certainly couldn’t understand her struggles, or that I had walked in her shoes.

Maybe not to the entire degree she had, but the physique I have today, I wasn’t born with nor have I had it most of my life.

I’ve had to earn it, and it’s only come about in the past few years working at it. Which is pretty much exactly what I told her. She hadn’t known me very long when our paths crossed so it was perhaps easy for her to draw conclusions that I’ve always been some kind of fitness queen.

How did I explain the struggles I had been through in the past, yet, had overcome? Like, the need to go through a drive thru for a “snack” because I was “starving”? ( please note: you won’t really starve before you get home to get something better than a drive thru snack) I’ve since learned to keep a few decent snacks stashed away, for emergency purposes 😉 how I’ve trained myself to eat slowly and savor my food, and understand that it doesn’t take a lot to feed your hunger? That I made a dedicated, focused choice in the beginning to exercise? That some days I flat out didn’t want to do it, but now, couldn’t imagine NOT doing it? To treat food with respect and know that it will still be around tomorrow and I don’t have to eat it all tonight? Coming to an understanding that eating good, healthy, nutrient dense food wasn’t a punishment, but life giving, energy inducing, age defying goodness ?

I shared parts of my story with her and let her know that I did indeed, understand struggles. In fact, I’m pretty sure there isn’t a person around that doesn’t struggle at some point.

We struggle with eating to much, not eating enough, not enough of the good foods, or to much junk, getting our bodies out the door to exercise, whatever it is, there can be struggles.

I’m no different.

I thought about that today as I was grocery shopping. There are SOOOO many tempting treats… so many impulse items we can buy. I mentally slapped myself and kept going several times.

You know how I don’t eat certain things ? I simply don’t bring them home…which…well… kinda sucks sometimes when I’m trolling really wanting something and it’s not there haha it’s a cruel paradox.

Not that I don’t have treats… ’cause I do… I’ve just learned that to be successful means saying no to impulsive moments more frequently than giving in to them.

If I want something, really want something, I do get it. Some things I try to not bring home ’cause I know it’s my “trigger”.

For instance, I adore Salt and Pepper kettle potato chips…. adore them. One day I was shopping with hubby and drooling as I walked by them and he said.. “well, just grab them”

He doesn’t understand… they are like… crack to me…or I’m pretty sure they have crack in them… either way… no matter what… I know once that bag is opened … it’s all over.

My plan is to have just a few… but somehow… I nibble that bag away till they are gone the next day.

I know my weaknesses. I’ve learned tricks to deal with some of those weaknesses. Sometimes I’m successful, sometimes, not so much so.

As I shared with the young woman, I haven’t gotten where I am without my fair share of struggles.

What’s kept me successful is not giving up, giving in, or quitting. Not saying I had a “bad” day and I’m a failure and it’s not working so I should just quit.

I guess, at some point, stubbornness isn’t a bad thing. It can lead to success….

I want to remind you that struggles along the way to getting fit and healthy are normal. But I also think we are refined in the process.

struggle to success

We learn to make better choices, think things through more, decide what really matters to us.

I’ve learned to think so critically about many things I put in my mouth, but again, it’s been a learned process that has been born through struggles.

I know it’s almost cliché to use that “anything worth having is worth working for” but it’s true.

Every time you make a better choice, pass on something you know you really don’t need, say yes to healthier foods, get out and move , whatever it is, will make you stronger and help you take the next step to your goals.

the-struggle-is-part-of-the-story-Whitney-English

I want to encourage you, no matter where you are on your journey, the struggle my friend, is a part of the victory of success.

Don’t give up.

The Sacrifice Of Self Caring

I was chattering away at hubby over breakfast on Sunday talking fast and excitedly as I’m prone to do when I’m really passionate about something.

He made careful work of his breakfast while I was shooting things off at him wondering when on EARTH the waitress might wander back and bring me more coffee….for real.

What passionate thing was I engaging him in ?

Something that has gotten closer to my heart more and more in the past couple years.

Health. Fitness. Wellness. Being empowered and strong… and more importantly… wanting it for others… to help them achieve that.

Here you thought I was gonna say running… didn’t you ? Well, you know I’m passionate about that, but we’ll save that for another blog 😉

I am passionate about people “getting” it. When they figure out there’s no magic pill or secret formula, shake, drink or potion. When they get off the crazy carousel diet wagon. When they understand they can do things in a sane and sensible way and lose weight and still have a life….

When they find the balance that works for them that’s sustainable and allows them success.

I freaking love that.

But what I was particularly going on about with hubby was this…

I was reflecting on how people give up, give in, and walk away from the very thing they want to accomplish.

They quit. As if quitting is going to get them closer to their goals they have set for themselves. Why do so many quit? Give up? Throw in the proverbial towel ?

I’ll tell you. (uh… did I mention this might be a rather hard hitting post? )

Losing weight and getting fit requires A LOT of sacrifice. It requires a level of discipline that can make people uncomfortable. It means getting out of your comfy comfort zone. And honestly, it’s more than some want to give, and they quit.

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I saw a meme on Facebook recently that said “There are only two options: Make progress, or make excuses.”

If we are to be successful in our pursuit of being healthy, fit and strong, we need to focus on slow, steady, and constant progress.

The other option is where people make excuses and quit. There’s always a reason “why” they aren’t being successful or a reason why they can’t eat better or exercise or ate half a tray of brownies.

I’ve worked with some people who I (think) expected that somehow I’d lose the weight for them, or be along to slap food out of their hands.

It doesn’t work like that. It does come down to this….

You’ve got to determine you want it bad enough…for you. Not for your bf/gf, husband, wife, or anyone else… it’s got to be for you. And no one can do it …for you.

And then… then comes the hard part… because to do this…to get on the wagon and get moving… requires that sacrifice I was talking about.

Self care requires sacrifice.

Sacrificing old ways, old beliefs.

Sacrificing ways of eating, things that you do eat, how you eat, and how much of it you eat.

Sacrificing time to get out and get your body moving in purposeful exercise on a daily basis. Sacrificing your comfort for discomfort that comes with exerting your body in new ways.

Sacrificing your sense of “entitlement” that you should be able to have or eat certain foods in the amounts you want.

Sacrificing old habits for new ones.

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It’s not easy boys and girls. I’d be lying if I said changing ingrained eating habits you’ve had for years and training your body to like exercise ( and look forward to it!) is easy.

On my journey I’ve had good days and bad days. Days I didn’t WANT to exercise and couldn’t imagine a day that it would be so ingrained in me that I couldn’t imagine NOT doing it. I’ve had days where I knew I ate more than I needed or ate when I knew I wasn’t truly hungry. I just shook it off and kept moving forward. In time, the bad days became less, as my new habits settled into place.

Remember what I said about so many quitting the process….you must take some not so good days on your journey along with the ones that make you feel on top of the world… and keep moving forward.

But… it’s so worth the effort invested… the sacrifice you will make. So worth your time to take care of your body…. which contributes to all of your overall health ( mental and spiritual too) and no, it’s not selfish. ( we’ll talk more on that in another post)

Which brings me back to my passion… to help others get it.. to encourage them that those daily sacrifices they make will in time add up and it really will get easier and become much more of a habit to do than something they have to “make” themselves do.

Maybe you’ve sidelined yourself more times than you can count. Perhaps you’ve given up after a few weeks declaring it was just “to hard” or “nothing is happening”. You’ve allowed self-defeating talk to rule you and your choices.

Come closer and I will tell you something…. are you ready ?

You don’t have to stay in that place. You have everything in you to be successful and achieve your goals.

Yes, sacrifice and struggle will be involved. Yes, there are times it will not be easy.

Don’t quit… you’ll never arrive if you do.

In the end though, you’ll see, it was all worth it.

Running, Tattoos, And Muscles

Yesterday I made a trip back to see my sports doctor. I haven’t seen him since last summer when I was in for my running injury.

I bit the bullet ’cause the crazy thing has never gone away. After seeing him, then my visits to do Airrosti in December, it was still hanging around.

And being a runner my stubborn thought was…. “well, if it’s gonna be there and bother me whether I’m running or not, I might as well run. If it doesn’t get any worse…. go.”

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Did I say I was stubborn ? Head strong? Willful ? Why do I hear my mother in my head ? haha

Realistically, I know it needs to be fixed so I can really get back out there and run like I want to run.

So… it was back to see him… to see what was going on.

The first thing he says, grabbing my arm, “that’s cool… you got a new tattoo!”

Seriously? A doctor that remembers what ink you have on your arm ? And that you got a new piece ?

I did get new ink a few weeks ago… and it looks like this… I totally love it.

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Did I mention he’s cool ? He’s also an athlete so he understands you not just from a medical perspective but an athletic one as well. He asks about goals and plans you have.

A quick assessment put me right into the (still) diagnosis of insertional Achilles tendonitis. Ugh.

Soooo I will be icing…lots of icing it several times a day … using a topical ointment…. and…. rest from running…. as in….none.

Whatever.

So that puts me more into being confined and focusing on strength training… as in lifting heavy things and working on building those muscles while my feet recover. I will also incorporate boxing into it ( great cardio) and I can still be out on my bike as long as it doesn’t cause any pain. That at least lets me get the miles under me that I crave. I really wanna get a rowing machine since that is the perfect all over body work ( in my opinion) and it’s something else to add to what I do.

Actually, since my miles have been so reduced these past months, I have added more muscle ( ha… not burning it off) 😛 I don’t mind having the muscle… I just need to adapt with my jeans =)

Adapt.

Sometimes I embrace that word, other times, I loathe it.

The definition says to make (something) suitable for a new use or purpose; modify. To change so it functions better. Interestingly, it’s a verb.

Adaptation and adapting are active processes.

My body ( yours too) and the activities we put them through can definitely be an adapting process.

Weight loss, weight gain, building muscle, getting older, exercise, strength training.. so many things make our bodies change… aren’t they amazing things?

But then there are these times I have to adapt to what is going on with my body.

Recovery is not a patient place for me. Therefore, I am learning to adapt even more.

No running means using other activities to get in my cardio. It also means spending more time in strength training… and this activity will change my body differently from running.

I’ve learned these past few years as an athlete that my body can change a lot depending on what I’m doing to it.

I loved how I looked at the peak of my marathon/50K training last year. Lean and chiseled running 55-65 miles a week, I was burning off way more than I was taking in… and truthfully…sitting in the very low end of my weight range.

The reality is, I can’t stay in that top “peak” of training all the time. Our bodies aren’t designed for it. I’ve learned my body will change a bit in off season.

I’ve learned to adapt to that reality.

Now I’m adapting to the constraints of injury.

Adapt. Change. Transform.

It’s a big part of life isn’t it ?

What about you? Have you learned this process, whether in life, or in the way you have to handle your body ? Do you fight against it or embrace the change it brings ? What has adapting taught you ?