I have fallen. Far. Fifty pounds to be exact. Muscle mass and cardio gains, gone. Worst thing is, I was just eight pounds shy of my initial goal weight.
I got off track, and fell back into old habits. I will not dwell in the past, what’s done is done. It is what it is, I offer no excuses.
The important part is I haven’t thrown up my hands and given up. I don’t think I’ll ever do that.
Taken about a week ago. Nowhere to go but up from here.
I’m a tech geek so I’m trying out two new (to me) fitness apps to inspire me. They’re both pay apps, either monthly or annually. This week I used Aaptive for the first time. It provides “trainer-led, music-driven audio workouts.”
There are many types of workouts and trainers to choose from. The one I tried was a full body workout that took me through four groups of three different exercises in each group. So for example, you do sumo squats with a weight for thirty seconds, then hit the floor for push ups for thirty seconds, then back up for military presses with a pair of dumbbells for thirty seconds. Do one more round of those exercises, then transition to a new set of three exercises. You repeat this cycle two more times (with new exercises) for a total or group of four. Make sense?
Push ups, ab work, arm work with dumbbells, leg lifts, planks, squats, all exercises I am familiar with. I chose the weight that felt comfortable for me. I loved how simple it was, all I had to do was listen and follow along. I didn’t need to mess with my phone to look at videos or find the right playlist. I was able to focus. The music was motivating, without being distracting. I found myself calling the instructor names. Not nice ones either. And when I was done, I was sweating profusely and red in the face. These are all personal indicators that I’ve had a good workout.
The other app that I’ll try this week is called Pear. Maybe I’ll write extensive reviews of both apps when my free 30 day trials are up.
When I walked into the studio in the gym this morning, to stretch and get my mind right prior to my workout, I took notice of my appearance in the mirror. Honestly, I’d been feeling a little guilty about my dietary choices over the holiday, feeling a little ‘fat,’ to put it bluntly, and kicking myself for gaining a few measly pounds. I’m not big on excuses, but I experienced a death in the family just prior to Christmas, and where I come from food is the cure for everything, including people who are in mourning. And boy did my family get fed with fried chicken, homemade mac and cheese, pasta, scalloped potatoes, red velvet cake, and many other goodies. In fact, I can’t even remember if there was anything resembling vegetables. I’m sorry, I’m getting a little off track.
Anyway, after my workout, I went back into the studio to stretch and I decided to take these pics. My face is missing by design. I typically hate taking pics, especially selfies, but today I felt it was important.
The purpose wasn’t to document my colorful wardrobe choice. For the record, I don’t get ‘booted and suited’ to workout (or whatever the female version of ‘booted and suited’ is), I’m not there to make a fashion statement. I go to the gym to put in work. I do, however, usually make better semi-color coordinated choices though. 😉
The reason I felt the need to document this moment was because I can remember when the shirt I’m wearing would bunch up around my waist because my hips were so big. But today, I was swimming in it. I mean, swimming in it. It kind of looks like I’ve got a gut in the second picture, on the right, but I don’t. Trust me, there’s no six-pack under there (yet) but it’s starting to look aiight! It may be the poor lighting, or the angle, but I promise you there’s a lot of room under that shirt! It’s almost as if there’s a ghost impression of the me that used to be still imprinted within the shape.
This post isn’t about a “New Year, New Me.” (**And I’m not knocking or discouraging anybody who’s on that kick. Just stick with it and don’t give up by February!) I’ve been on this lifelong journey to getting fit again, and living a healthier lifestyle, for almost three years now. This post is more about pausing to recognize that even though I’ve been mentally beating myself up for temporarily slipping back into old, bad habits, I’ve still made incredible progress. I’m not even going to say I’m not where I want to be yet, because that would take away from where I am, right now, in this moment. And I’m trying to learn how to enjoy and live in the moment, without thinking about the past, or worrying about the future. It takes lots of practice, for me anyway, but I think I’m starting to get the hang of it.
Although it is a new year, I’m still the same old (awesome) me. I’m just feeling a little healthier and looking a little smaller these days.
Allow me a minute to brag on myself and bask in my accomplishments.
Continuing to work on being a better me (no matter what time of year),
The following conversation with my son is what prompted today’s blog posting.
Son: I’m going to start working out.
Me: Good for you.
Son: First I need to get me some equipment.
Me: You can’t even do a push up, what “equipment” do you think you need?
Son: Well, I need to pick up some supplements too.
The definition of supplement quickly runs through my mind;
1. something added to complete a thing
2. in addition to
Me: What exactly are you ‘supplementing?’ You haven’t even done anything yet!
Unfortunately these are the types of thoughts that go through some people’s minds when they want to start working out and trying to lead a healthier lifestyle. I want to debunk the equipment myth, and explain to you why supplements can be a bad idea.
DISCLAIMER: I am not a certified personal trainer or medical doctor. The information you’re about to read is based on either my personal opinion or research I have done.
Thinking that you need some type of special equipment to workout is untrue. Let me help put this into perspective for you. When you were in school, and you had gym class, did you need any special equipment? I’m going to guess that a lot of you didn’t. And if you had any special equipment, it was probably minimal, like a kick/dodge ball or maybe a bat and a baseball. Some of us were lucky enough to be able to play with a parachute on special occasions, and even got to work with some real gymnastics equipment sometimes like the balance beam or the vault horse.
Best day ever!
I’m going to go out on a limb and say most of you probably did a lot of calisthenics (gymnasticexercisesdesignedtodevelopphysicalhealthandvigor,usuallyperformedwithlittleornospecialapparatus). Simply put, you did jumping jacks, push ups, sit-ups, and probably some running too. You do not need special equipment or a gym membership to get in shape. You can do all of the above plus jump rope, hula hoop, roller skate, squats, lunges, mountain climbers, heck you can even skip if you want. If that’s not enough, here are 35 more suggestions. All you need is some motivation and some stick-to-it-tiveness (a very technical term). You don’t even need a lot of time (seven minutes will do), or space, as demonstrated in this workout video (one of my favorites, especially if I’m short on time). If you’re feeling froggy, you can even throw in some burpees too. The bottom line: You can exercise anytime and anywhere with nothing but your mind and your own body weight.
Let’s talk a little about supplements, shall we? First off, just like I told my son, if you aren’t doing anything to supplement, then you don’t need supplements. Sometimes people want to start out using supplements because they think it will help them see results quicker. Say it with me now; there are no shortcuts to getting fit. If there were, there would be a lot less overweight, out of shape, and unhealthy people in the world. Usually what happens when someone who is just starting out takes supplements, either they don’t see results or they end up gaining weight. Then they get discouraged, give up, and stop trying to work out all together.
DISCLAIMER: Unless otherwise backed up with links to resources, the following statements are my own thoughts and opinions. I am not a professional. I’m simply a workout enthusiast who has done some research. And anyone who knows me will tell you I can research the heck out of something, it’s just what I do.
Here’s what I can tell you about supplements:
Dietary supplement manufacturers and distributors are not required to obtain approval from the FDA before marketing dietary supplements. Don’t believe me? You can read it for yourself on the official FDA website.
FDA approval does not guarantee effectiveness or safety of a product. They simply review information provided by the manufacturer to make sure they have complied with FDA and DSHEA (Dietary Supplement Health and Education Act of 1994) regulations. And a company would never lie in order to get their product approved, right? If there is a problem with a supplement (as in people start dropping dead or other serious issues), “the FDA is responsible for taking action against any adulterated or misbranded dietary supplement product after it reaches the market.” Also, “there is no provision under any law or regulation that FDA enforces that requires a firm to disclose to FDA or consumers the information they have about the safety or purported benefits of their dietary supplement products. It is up to each firm to set its own policy on disclosure of such information.” Both of those statements come directly from the FDA website.
Supplements can negatively react with prescription medications, and negatively affect medical tests (think false positives). That’s why you should ALWAYS disclose any vitamins or supplement you are taking to your doctor.
Here are a few examples of some supplements that have been recalled or taken off the market:
DMAA (used in a popular product called Jack3d but can be found in other products too) – This product hasn’t been recalled because the FDA cannot prove that DMAA is causing what people are claiming, which includes increased blood pressure, cardiovascular problems, heart attacks and death. Click here to read more about that, and click here to read about how it is alledgedly connected to the death of a soldier.
The bottom line: Supplements are nothing to be played with. Do not be fooled by the label “FDA approved.” It doesn’t mean much.
Now that we’ve gotten all THAT out of the way, in the interest of full disclosure, I will tell you there are two supplements that I use on a regular basis. I did not start using supplements until I’d been working out on a regular basis for well over a year. I did some research and tried a few samples (from GNC, free for the asking) before I decided that was the direction I wanted to take. I also shop around on the internet for the best deals (using coupons and free shipping specials) because supplements can get expensive.
DISCLAIMER (yep, another one): These two supplements work for me. I am not recommending them, or encouraging anyone to use these or any other supplements. And just to be crystal clear, I am NOT a paid representative or spokesperson. Everybody clear on that? Good! Let’s continue.
I AM NOT A MORNING PERSON. And since I work out in the morning, I use a pre-workout called C4 Extreme to help get me motivated.
Cellucor C4 Extreme
What is a pre-workout supplement? – Typically a powder mixed with water and consumed prior to a workout to enhance performance. Basically it helps increase your energy, among other things. You can read more here.
What’s in it? – Usually a good shot of caffeine, but there are other things in it too that claim to help build muscle, strength, and endurance.
The bottom line: There are many different types available, and a lot of them will make your skin feel prickly, itchy, and hot. In other words, you can end up looking like a heroin addict at the gym.
This could be you if you’re not careful with pre-workout supplements!
Personally, I don’t suffer any of those effects with C4. People with high blood pressure (like me) and other heart and health issues need to be really careful, or steer clear altogether of pre-workouts. The caffeine content in C4 (135 mg) is less than a short cup of brewed Starbucks coffee (180 mg). On a side note, if I have a cup of coffee in the morning, I do not take pre-workout. I also only take this when I’m working out in the gym (four days a week), after I’ve had my blood pressure meds, a lot of water, and breakfast.
Why protein? – Whether it’s all in my head or not, I’ve found it’s really helped me with muscle recovery. In layman’s terms, it helps with muscle soreness; I don’t hurt as bad, for as long. Also, I was eating fresh fruit as my mid-morning/post workout “small meal,” and I wanted to get away from the sugar (even though it’s natural sugar).
The benefits (for me): Besides being less sore for less time, having a mid-morning protein shake means I’m not as hungry at lunch. So if I happen to go out to eat, I can easily push away from the table (no clean plate syndrome here), or take home leftovers for dinner. It can be a nice deterrent to overeating, even in tempting situations.
So what have we learned today? The journey begins with a vision (seeing yourself as a healthier person), and a single step (some kind of action). You don’t need to spend money (if you don’t have it or just don’t want to) on a gym membership or special equipment (dumbbells, exercise balls, and special yoga mats). And you don’t have to spend a fortune on questionable and potentially dangerous supplements. Just find your stick-to-it-tiveness and put one foot in front of the other. Walking doesn’t require any equipment at all.
People keep asking me how I managed to move from heavy and unhealthy to healthier and happier, so I thought I’d share. Keep in mind I’m not perfect, and I’m not where I want to be yet, but I’m on my way. 🙂 Disclaimer:I am not a personal trainer, dietician, or medical doctor. The tips, tricks, and opinions I’m about to share with you are what worked for me. If after reading this post you feel inspired to embark upon your own journey to a healthier lifestyle, great! Disclaimer #2: check with your doctor first! However, you have to find what works for you. Keep in mind as you’re reading this that small changes made over a long period of time are more sustainable than drastic changes made overnight. So with that I say take from this post what you will.
What I did:
I embraced the simple concept of moving more and eating less. – In the beginning, I started walking. Understand, it’s not about how fast or how far you walk, it’s how often. Five minutes here and there add up, and consistency is the key. I put a reminder on my calendar to walk every day, and I honored it just like any other meeting. And when it was too cold or hot outside, I’d walk the floors of my building (the auditorium area makes a great indoor walking track), or walk the parking garage. I’d even walk across the street to the hospital, where the staff has mileage/distance information posted. As for eating, initially I didn’t change what I ate, I simply ate less.
I started measuring my progress. – I bought a cheap pedometer to measure my steps, but it was pretty inaccurate, so I moved up to a Fitbit (before they were all the rage) and I set daily step (and stairs) goals beyond my typical steps per day. I convinced a few friends to get Fitbits too, and I added them within the app so we could see each other’s progress. We found ourselves sneaking off during the day, taking walks without the others, and walking like maniacs on the weekends, to see who would be the top “stepper” for the week (motivation). By the way, the idea behind steps is 10,000 steps per day equals five miles (give or take, everyone’s stride length is different). Click here for more info about that.
I started tracking my food intake. – I created a MyFitnessPal account and linked it to my Fitbit account, and I started keeping track of everything I ate. Everything. Gum, Tic Tacs, coffee, a bite of chocolate cake, everything. MyFitnessPal is a free app (and website) and it has one of the largest, most accurate caloric food databases. It links very nicely with Fitbit and is very easy to use. You can even scan labels with your smart phone to enter information. So now I could see my energy output against what I was eating to see which direction I needed to move (eat less, make healthier choices, and move more). On a side note, I wouldn’t recommend using the Fitbit app to track your food, it pretty much sucks. One other thing I did, I started making sure I got in at least eight glasses of waterevery day. If find yourself running to the bathroom all day long, you know you’re there. 🙂
I got serious about what I was eating. – Admittedly, this is where I’d failed in previous attempts to lose weight. I started with a simple daily calorie restriction that was less than what I’d been taking in, but then I started really looking at food labels, and I started eating items based on the label’s serving size and healthy portions (here’s a good visual portion guide). I began measuring my food, and preparing it ahead of time for the entire week. I found the right balance between calories, fat, salt, etc. that worked for me. The graphs and statistics provided in Fitbit (accompanied by my exercise info and the MyFitnessPal information) really helped me to understand the combination of what I was eating and how I could improve. It really is all about understanding all of the nutrition information, not just counting calories or avoiding fat. Best believe this takes some patience and work but once you get it, you’ll see results. The most important thing to remember is YOU HAVE TO EAT, and eat healthy. Starving yourself will only encourage your body to retain fat.
I took it to the next level. – Once I got to the point where I wasn’t winded, my calves weren’t on fire, and I wasn’t drenched in sweat after walking, I got back in the gym. I work out at the gym four days a week (I take Wednesdays off), and on the weekends, I stay active but I don’t go as hard as I would in the gym. For example, I typically walk trails in the state parks when the weather is nice. If it’s cold or rainy, I’ll walk the mall (one lap in Opry Mills is about a mile and a 1/4), or I’ll work out inside using my XBox Kinect. I enjoy Your Shape Fitness Evolved because of the variety and Kinect Sports Season Two. Sometimes I’ll just hook up my laptop to my tv and follow along to a good 15 or 20 minute Youtube video that doesn’t require any equipment. Jillian Michaels has some good ones, but there are tons out there and they’re FREE!!! One day I even found myself trying to learn a line dance. By the way, I still take breaks during the day at work and walk, it’s become a habit now and it’s a nice stress reliever. 🙂
Variety is the key. Also, I had to challenge myself. – I spent ten years in the military, so I’m no stranger to working out and trying to maintain fitness. I had to move beyond jumping on the elliptical or the treadmill for 30 or 40 minutes if I wanted to see some results. Also, I’m getting older, so I can’t do what I used to do and expect the same results. Although I do get my cardio in, I lean more towards weight based workouts now. I use my own body weight (push ups, squats, lunges), free weights (dumbbells, medicine ball, etc.), and some weight machines. I use a lot of free smartphone apps like Nike Training Club, and I rip articles out of magazines like Muscle and Fitness Hers (some of which are available for free online like this one) in order to build a library of workouts to choose from to maintain variety. If you get bored, you get comfortable, and you stop making progress.
I started eating 5-6 times a day. – I don’t eat meals, I eat small portions of food that are typically around 200-250 calories, 5-6 times a day. Personally, I hate meal planning (and cooking for that matter), but it’s so worth it if you want to see progress. Ziplist is a great place to not only find recipes (and bookmark them and add them to your account using a browser add-on), but you can easily create grocery lists too that you can access on your phone. At one point I found a Groupon for a year of eMeals access, which was helpful in the beginning. You can choose the type of diet you’re looking for (vegan, low-fat, classic, diabetic, etc.) and it will spit out a weekly meal plan for you. This app will even go so far as to tell you how much an ingredient costs, whether or not it’s on sale, and exactly which aisle to find it in based on whatever local grocery store you select as your default store.
Tips and tricks:
There are no short cuts. – I find it funny when some people ask me how I lost weight, and they tune me out as soon as they hear the words “exercise” and “eating right.” They’re expecting me to say something like I used the “cabbage-soup-10 peanuts a day-stand on your head every night diet.” There is no fast track to losing weight or getting healthy, it takes work. And just an FYI, FDA approval doesn’t guarantee safety or effectiveness (anyone remember fen phen?). Stop wasting money on diet pills and other snake oil medicine.
Cut it in half, before you even begin. – In the beginning, if I went out to eat, I’d ask for a to go container with my meal, and immediately divide it in half so I could take the rest home for dinner. I eventually got to the point where I stopped eating out so much and started packing my lunch. If you’re serving yourself, at home for example, keep in mind portion sizes. It’s better to get too little and go back for seconds (drink some water first and give your mind time to register that you’re full), than to serve yourself too much and be tempted to clean your plate. That’s something I had to get away from, the “clean your plate” syndrome. You’re not ten years old anymore, get out of that mindset that you’re wasting food and must clean your plate. Wrap up your leftovers or get smaller portions to begin with and you won’t have food left on your plate.
Cheat days are bullshit. – The only people who should indulge in cheat days are people who work out for a living (body builders, actors, professional athletes, etc). Why have a cheat day to undo everything you worked so hard for throughout the week? Instead, practice some self-control and moderation. Go back to the basics, move more andeat less. If I want chocolate cake, I eat chocolate cake, I simply cut a smaller piece! If I’m at a restaurant and I want dessert, I’ll ask if anyone would like to share one so I’m not tempted to eat it all. If no one wants to share, typically I don’t order it. Or, I may order it and eat it all, and work a little harder the next time I’m in the gym. But I don’t do it every day, which makes the difference.
Don’t reward yourself with food, you’re not a dog. – The mistake I would make in the past is I would deny my cravings and “reward” myself occasionally with something I’d been craving for a while. Because I’d been working so hard, right? Do yourself a favor and eliminate this phrase from your vocabulary. It’s just a form of self-sabotage. The problem with “rewarding yourself” is you usually end up eating more than you would’ve of had you just given in to the craving initially and practiced a little self-control. So instead of having a cup of ice cream, you eat the entire pint (or half-gallon), and you’ve just blown all your “hard work.” Go get a massage instead!
If you slip off track, get over it immediately and keep going. – I used to be bad about this, and I think a lot of people are. You eat a donut in the morning, so you say to yourself “well, I ate that donut this morning, I may as well have dessert with lunch.” And dinner. No! You had a donut, you’re not perfect, get back on the wagon and work a little harder during your next workout. Don’t make excuses to fall back into old habits. Besides, if you’re keeping track of what you’re eating, you’d sit down and calculate just how much of that donut you can eat and still be ok for the day as far as your calorie intake (self-control). 🙂
Don’t get comfortable. – When what you’re doing is no longer challenging, it’s time to take it up a level. I see people all the time come in the gym, do the same exercises at the same level and effort, and leave, expecting to see some results. It’s not going to happen. You should always feel like you’re putting in effort when you exercise. There should be sweat involved, unless you’re missing sweat glands or have some other medical condition. If you stick with comfortable, all you’ll end up doing is maintaining your weight and your current level of fitness. For me, I started doing things I hate, and that’s when I really started to see a difference. I hate burpees, I hate the upright bike, and I HATE that damn stair machine, but I do them because they work.
And I realize the reason I hate them is because they aren’t easy. Not getting comfortable applies to eating too. Don’t think you can continue to eat the way you do, or go back to eating the way you used to, just because you’re working out now. You’ll never see results.
You have to find a way to keep track. – I don’t care how you do it but you have to do it. Keep track of what you eat (meaning calories, fat, etc), and don’t slack off thinking you’ve got it down. It takes a while to get in the habit of eating better and cutting calories and fat, to the point where healthy eating becomes a habit and you no longer have to write everything down. Most people don’t keep track long enough, and end up back to their old ways (I’m guilty of this). If you don’t keep track of everything you eat, writing everything down, you’re only hurting yourself. You know what you ate, why try to hide it from yourself? You also need to keep track of your workouts. Otherwise, how will you know how and when to take it to the next level? You can do this with a small notebook or on your phone, there are plenty of free apps. For example, if you start out lifting 15 pound dumbbells ten times for two sets, how will you know when to move to fifteen reps, or three sets? Or, will you even remember you started out with 15 pound dumbbells? They may feel heavier the next week, so if you’re not keeping track, you may grab 10 pound dumbbells instead, essentially moving backwards instead of forwards. You have to keep track.
Stay away from low-fat/low carb/sugar-free/fat-free/diet foods, and be careful with fruit and other healthy food. – Tootsie Rolls are fat-free, but they’re loaded with sugar. Fat free usually means taste free, and not all “fat” is bad for you. For more info on why I say stay away from these foods, click here and here. Do your homework! And just because it’s “healthy,” doesn’t necessarily mean you can eat as much of it as you want. You should always be thinking in terms of portion sizes. For example, grapes are good for you. An entire bag of grapes is NOT good for you. Yes, grapes are healthy, but they have natural sugar in them and they are NOT calorie free. Think in terms of portion sizes, grab a handful and put the bag back so you’re not tempted to eat mindlessly until the entire bag is gone.
Stop reading every article you come across, and don’t get caught up on the hype. – There is so much information out there about losing weight and working out, it can be incredibly overwhelming. If you’re going to Google information, do so with caution. The best advice I can give is to stick with credible sources. Wikipedia isnot a credible source (anyone can write and/or edit a Wikipedia website). People who went to school and earned certifications, licenses, or degrees will tend to be able to offer better, more credible information than “Joe Blow,” popular internet muscle head. Get your advice from real doctors, like Doctor Ian Smith (NOT Dr. Phil), or registered dietitians. Personally I like Mr. Shut Up and Train and his 30 Day Total Fit Challenges. He is a certified personal trainer in Atlanta who owns his own studio, has a lot of experience, and trains celebrities. I caution against blindly following anyone else’s “program” because we’re all different, so what works for one doesn’t necessarily work for others. You have to do the work to find what works best for you, and sometimes that takes time so don’t give up too quickly. When you’re trying something new, whether it’s an exercise program or a new way of eating, I suggest giving it at least four weeks, but more realistically six to eight weeks, to see results. After that, if you’re not seeing results, I’d try something new. Remember, it’s not a race, it’s a long, slow, marathon. Pace yourself.
Try new foods. – I got to the point where I would try something new each week. Every week I’d go to the grocery store and I’d look for something new to try. I’d Google it on my smart phone and decide whether or not to throw it in my cart. I was able to add a lot of new, healthy foods to my diet this way. Also, you want to shop the perimeter of the store, that’s where the healthy, fresh stuff is (veggies, fruit, meat). Rarely do I venture into any of the actual aisles, unless I’m looking for something like quinoa or beans. And if eating fresh is too expensive for your food budget, try the frozen food section instead. Just be sure to read the labels. For example, they typically add sugar to frozen fruit. Personally I didn’t find shopping fresh (once a week) any more expensive because I got to the point where I was eating less and feeling satisfied. During the summer, around here at least, you can always find a farmer’s market or local vendor selling fresh fruits and vegetables on the side of the road. If you really need help in this area, look into a dietician. Some insurance companies actually cover them, regardless of whether or not you’re overweight. 🙂
Don’t push too hard too fast. – You didn’t gain the weight overnight, so don’t push like a maniac to lose it. Slow and steady wins the race, in a healthy way that is easier to maintain long-term. Also, know when it’s time to take a break. It’s good to be ambitious, but sometimes your body needs time to recuperate. There’s a difference between being sore from the previous day’s workout, and being completely run down and needing to take a day or two off. Sometimes taking a break from working out will make you feel like you can conquer the world when you get back at it. Plus, if you work out when you’re not 100%, you’ll be more susceptible to injury, which will force you to take a break anyway.
Stop relying on the scale to tell you whether or not you’re successful. – IF you’re going to use a scale as one method to keep track of your progress, I would suggest investing in one with a body fat analyzer feature. Do your homework and look at plenty of reviews to find one that is relatively accurate. And follow the directions. Typically your feet have to be wet or moist in order for the current to run through your body (don’t worry, it doesn’t hurt!). I advise against using a scale, because if it’s not reading like you expect it to, it can be a huge blow to your confidence (and may make you want to quit). Instead, I would suggest that you set non-weight based goals (like doing 35 push ups in a minute, or running a 9 minute mile), take pictures of yourself, and use your clothing as a measure of success. When you start taking steps to get healthy, you’ll start seeing and feeling a difference that simply cannot be measured by a scale. Muscle occupies less space than fat (contrary to popular believe, they both weigh the same). You can click here for a thorough explanation if the visual aid I’ve provided here isn’t enough.
Focus more on fat loss and how your clothes fit and less on the numbers on a scale.
Hit a plateau? So what, keep going. – Don’t give up and go back to old habits. Keep pushing, change will come. Don’t give up. Ever. This is a lifestyle change, a marathon, not a sprint.
Workout partners suck. – I know I know, everything you ever read about trying to get healthy always says to find a workout partner for motivation. There’s several reasons why I think this is bullshit. Sometimes if you have a workout partner, you’ll accomplish more chatting than actual work. Also, sometimes you may not work at your full potential, because your workout partner isn’t at the same level you are yet, or isn’t as energetic that day as you are. Also, your workout partner can affect your mood in a negative way. For example, if your workout partner cancels on you, sometimes you’ll use it as an excuse to skip the gym too. And that’s not good. There are days when you just won’t feel like working out, no matter how long you’ve been at it. You just have to find the self-discipline to do it anyway, without depending on someone else to motivate you. Personally, I like working out by myself, just me and my music. However, back when I used to run, I started out running with a girlfriend of mine. And our “chatting” is what took my mind off the fact that I couldn’t breathe, and got me in the zone and allowed me to run further and further without having to stop. If you choose to use a workout partner, I caution you to use your best judgment and don’t allow them to hinder you.
Stop making excuses, and stop the negative talk and self-doubt. – I’m just big-boned. My entire family is heavy. I’ll never be skinny. I love my size, there’s more of me to love. I don’t have time. I’m too tired. I can’t do it, I’m too far gone. I’m too old. Look at my <insert the name of the body part you hate the most>, it’s disgusting. Just stop. Seriously. No matter where you are now, you can always do better. And if you don’t think so, take a minute to watch this (but don’t forget to come back!). You really have NO excuse. Don’t think in terms of getting skinny, or losing weight, just think about getting healthier and being a better you. And if you’re confident about your size, that’s great, but don’t use it as an excuse to stay unhealthy. Love yourself enough to go through the process of getting healthier, and love yourself at every step of that process. Stop looking in the mirror and pointing out the flaws and start loving yourself, as a whole, exactly as you are. As you make progress, you’ll like what you see even more. Even if it’s not weight loss, your skin will look clearer, your hair will look healthier. You do have time. Make time. Get up 20 minutes earlier, turn off the television, cut your lunch break in half. It’s your health, make time. And when you get into the habit of working out, whether it’s walking or biking or whatever you chose to do, your energy will increase.
Exercise is the best way to cure boredom, resolve/prevent disease, improve your mood, stave off depression, boost your energy (and your sex life), relieve stress, get a good night’s sleep, and slow or even possibly reverse the aging process. The list of benefits goes on and on. The hardest part is getting started. “They” say it takes 21 days to form a good habit. Whether that’s true or not, why not give it a shot? The only thing you have to lose is a few pounds. 🙂
I guess what happened in Vegas isn’t going to stay in Vegas based on today’s post. And I’m completely ok with that, in this particular instance. Besides, I was there by myself so there’s no one else to tell this story but me! I still say be careful who you go to Vegas with, make sure they know how to keep a secret. 😉 I believe that some of life’s lessons are meant to be shared, otherwise you’ve missed the point, so I’m writing today’s posting in order to share my journey in the hopes that it might help or inspire someone else.
As I mentioned, I traveled to Vegas on a solo trip back in March of 2013, about two weeks after having unexpected gallbladder surgery. I had a sweet room in the middle of the strip at the Planet Hollywood Resort and Casino, on a quiet, upper floor with a nice view of the strip. Well, quiet except for the really friendly, really funny drunk guys posted up outside my room one morning. They couldn’t find their room keys so they decided to cop a squat on the floor and discuss their dilemma using drunk person logic, but that’s a story for a different post. 🙂 Oh no wait, what happens in Vegas stays in Vegas right?
This was my first trip to Vegas, and although I’m not a gambler, it had been on my “bucket list” for quite some time. I have to admit I’ve had several opportunities to visit, because I had a good friend that was stationed at Nellis Air Force base for several years, but I just never made it out there (thanks anyway for the invites ‘Big Daddy!’). Since I’m not a gambler, the only things on my agenda were: people watching, checking out other hotels, catching a show, doing a little shopping, and taking a trip to the Grand Canyon with a quick stop over at the Hoover Dam.
Now I’d heard that much like that little disclaimer on the side view mirrors on your car, the hotels in Vegas appear a lot closer than they really are, and that proved to be a very true statement. Not a problem, however, because I’d started walking daily several weeks prior as part of a half-hearted commitment to become a healthier me. I promised myself I’d walk everywhere in Vegas, and I did, and my reward for doing so (because I wasn’t in the best of shape) was at the end of the day I got to drop a fizzy bath bomb in the huge two person bathtub in my room and take a long, relaxing, luxurious soak.
Now the bathrooms in this hotel are a little different than most in that they have double doors that open outwards. Imagine the closet doors with the slats that look like blinds, if you will, that open outwards towards the entryway of the room. And just outside of those double doors was a huge, completely accurate, non-fun house illusion-type mirror. And that mirror aligned perfectly with the large, oversized bathtub. So I guess it was the second or third night I was there, and I was running bath water and standing in the tub, kicking the water around and getting my skin acclimated to the heat of it. The bathroom doors were open, because I was alone in the room, and even if I wasn’t, I’m not exactly shy. 🙂 I caught a glimpse of myself in that mirror, and I did not recognize the person staring back at me. Now you might ask if I have an aversion to mirrors (I don’t), or if I don’t have mirrors in my home (I do). But at that moment, I took a good, long, honest look at myself and I was disgusted by what I saw. How in the hell did I get so far away from the person I used to be?
When I say I didn’t recognize myself, I don’t only mean physically, I mean I didn’t even recognize the eyes staring back at me. Where was the vibrant, fun-loving, considerably smaller woman I used to be, who enjoyed working out several times a week and staying in shape? This would be wakeup call number one, but there was a second wakeup call lurking just around the corner to pimp smack me in the face.
Remember I said the Grand Canyon was on my list of things to do? Well I booked a Grand Canyon Walking Tour through a company called Grand Adventures (whom I’d highly recommend by the way). I did my research before hand, knowing, as I said, I was not in the best of shape, and the website said it had a hiker rating of 3 out of 10. Now I had zero experience with “hiker ratings” but I am an intelligent woman who said to herself, “how bad could that be?” Not only that, but if you click on that link (go ahead, I’ll wait, it opens in a new window), in the middle of the page you’ll see the cutest picture of an “older couple” walking along the trail, one of whom is even walking with a cane. So again I say, how bad could it be?
Well for someone who is in relatively decent shape, or who is relatively active and not a complete couch potato, it’s a walk in the park (ha! see what I did there?). But for someone carrying way too much extra body weight, who started walking relatively flat land a few weeks prior to her trip, some of those inclines liked to killed me. I remember looking at another woman on the tour with me, who was also carrying some extra weight, as she struggled to catch her breath alongside me while we walked up an incline. She said to me, between gasps, “if this doesn’t make me want to lose weight, I don’t know what will.” The exact same thoughts were going through my mind. Here I was at one of the seven natural wonders of the world, gasping for air like a fish out of water instead of standing tall and enjoying the view.
Fast forward a year and a month later, and I’m down nearly 60 pounds and four dress sizes, teetering on losing one more real soon (just in time for summer). I’m not where I want to be yet, but I’m no less proud of the progress I’ve made. And I keep things in perspective by telling myself I’m not where I used to be (and I’m never going back there, I’ve worked too hard).
The reason why I gained the weight? There are several, and maybe I’ll blog about it some other time, but let’s just say I lost sight of myself, my goals, and what I wanted out of life.
How did I do it? I lost the weight by eating less, eating healthier, making better choices, incorporating small changes over time, not depriving myself, and exercising. And I mean dripping with sweat, gasping for breath, doing things I hate like burpees, squats, and lunges type exercising, at least five times a week (I work out six days now). One thing I’ve learned are the exercises and machines you hate the most are typically what work the best, because they stretch you beyond your comfort zone (mentally and literally).
There were/are no diets/pills/powders/shakes/diet food involved, it’s been 100% hard work and dedication to making a permanent lifestyle change.
I’ll say this as well, if you’re not willing to do the really difficult mental work in order to dig down and find the true root cause of the problem, you’re wasting your time and the weight will be back before you know it. You truly have to find what works for you.
My children were also a big motivation to lose the weight, but ultimately I started this journey for myself, because I realized just how much I love me. And what I saw in the mirror that day is not how you treat someone you love. 🙂
Spilling my own Vegas secrets,
Angela
This is me in Vegas telling Justin Timberlake that I’m bringing sexy back. Look at his face, he’s like “I don’t know Angela….”
And this is me now, looking good and feeling even better.
