I want to share a story with you...a client who's winning. I hope you find Emily's story empowering and motivating. She's struggled and it hasn't been easy but she's kept on the path and is seeing results. And I LOVE it!!
Earlier this year I was blessed with my second child ... and 48 extra pounds. While I was pregnant, I did not watch what I ate and that showed after my son was born. The first 25 pounds came off quickly, but the rest was left for me to work with. It was devasting to not fit into my clothes. So after two months (of just hoping the rest of the weight would fall off), I had to make a change. That is when I called Mandy.
Mandy was so encouraging. The first thing she helped me do was come up with a certain amount of calories to eat each day. This is something I have never really done before. Counting calories... ok - I can measure my food and watch the calories. The next piece of advice was life-changing. Mandy told me to write down EVERYTHING I ate and to email it to her.
Keeping a food journal seems like a tedious job, but it is worth it. I keep my journal in my kitchen and write down what I ate after each of my five meals. At night, I then email this to Mandy. I think what has kept me successful in this is the accountability piece. Mandy is expecting me to email her so I make sure I do my part.
Journaling has made a huge difference for me. Now I am only FIVE pounds away from my pre-baby weight of my second child. I am so excited that I very soon will reach my long term goal and be able to set a new one.
My advice to you - JOURNAL everyday - even if it is a bad day! You will see results and feel empowered that you are in control of your eating and health.
Tuesday, July 28, 2009
My Favorite Leg Exercise
The 1 legged dead lift. There are a couple of reasons I love this exercise: 1) it's very effective 2) it's great for balance and coordination 3) I always feel it the next day:) and 4) it provides a yummy stretch to the hamstrings.
Here's how it works:
Begin with a micro bend in the knees (not locked, slightly bent) with a medicine ball, dumbbells or no weight in your hands. If it's your first time, begin with no weight.
Hinge at your hips and lower your chest while lifting your right leg into the air. Do not touch the floor with your hands but rather slowly lower your arms until your hands are slightly below your knees. Drive through your heel and ball of your foot on your supporting leg to come back to the starting position. Make sure to keep your hips square to the floor.
Do this 10-15 times on one side and then repeat on the opposite.
Here's how it works:
Begin with a micro bend in the knees (not locked, slightly bent) with a medicine ball, dumbbells or no weight in your hands. If it's your first time, begin with no weight.
Hinge at your hips and lower your chest while lifting your right leg into the air. Do not touch the floor with your hands but rather slowly lower your arms until your hands are slightly below your knees. Drive through your heel and ball of your foot on your supporting leg to come back to the starting position. Make sure to keep your hips square to the floor.Do this 10-15 times on one side and then repeat on the opposite.
Friday, July 24, 2009
Quote
“Hold yourself responsible for a higher standard than anybody else expects of you, never excuse yourself. ”
—Henry Ward Beecher
—Henry Ward Beecher
Monday, July 20, 2009
1 pound per week = 52 pounds in a year
That being said, what's so bad about working your tail off but to find that you are going in the right direction? Even if it's only a pound...take it and run with it.
I think it's interesting to observe human behavior. It's what I do for a living and I can't help but notice trends along the way. I'll be real frank, it's hard looking from the outside at a person and know they have what it takes to go all the way yet the person doesn't see the same picture. Instead it's always about how they can drop 5 pounds in a week or completely revamp their body in a month. Then if that doesn't happen, they feel doomed. Why can't I brainwash everyone I come in contact with about how our body REALLY work?
Think about it like this:
You break your arm from a bicycle crash (let's say compound fracture for fun sake). You're taken to the doctor and they re-align the bones with pins and put you into a cast for 3 months. Slowly, ever so slowly your bones fuse back together on their own. It's your body's chemical reactions (what we can't see from the outside) that heal the bones. It's day by day, week by week that the bones SLOWLY grow back together.
That's how our body works with exercise and eating right. It wants to be FED good food and it wants to be exercised and kept moving ALL the TIME. Not just 1 month out of the year when you get the itch to exercise then find nothing changed and ultimately decide to forgo your new plan because "it wasn't working." Of course it didn't work, there were unrealistic expectations from the get go. Your body didn't have the least bit of chance. It was just beginning to start the process of change but was stopped abruptly because taking the long road isn't ever promoted. It's not popular because it's HARD work and it takes persistence and it takes dedication to really stick it out.
Realize the lies and make permanent change happen.
I think it's interesting to observe human behavior. It's what I do for a living and I can't help but notice trends along the way. I'll be real frank, it's hard looking from the outside at a person and know they have what it takes to go all the way yet the person doesn't see the same picture. Instead it's always about how they can drop 5 pounds in a week or completely revamp their body in a month. Then if that doesn't happen, they feel doomed. Why can't I brainwash everyone I come in contact with about how our body REALLY work?
Think about it like this:
You break your arm from a bicycle crash (let's say compound fracture for fun sake). You're taken to the doctor and they re-align the bones with pins and put you into a cast for 3 months. Slowly, ever so slowly your bones fuse back together on their own. It's your body's chemical reactions (what we can't see from the outside) that heal the bones. It's day by day, week by week that the bones SLOWLY grow back together.
That's how our body works with exercise and eating right. It wants to be FED good food and it wants to be exercised and kept moving ALL the TIME. Not just 1 month out of the year when you get the itch to exercise then find nothing changed and ultimately decide to forgo your new plan because "it wasn't working." Of course it didn't work, there were unrealistic expectations from the get go. Your body didn't have the least bit of chance. It was just beginning to start the process of change but was stopped abruptly because taking the long road isn't ever promoted. It's not popular because it's HARD work and it takes persistence and it takes dedication to really stick it out.
Realize the lies and make permanent change happen.
Tuesday, July 14, 2009
Patience
2 Horrible Words: Instant Gratification (IG)
They only set us up for disappointment thus a cycle continues. The crazy cycle.
Why do we absolutely need IG in order to feel like we can go on? It's everywhere...is that why? I think media and tabloid brainwashing might play a vital role.
Things to ponder:
1. Why do we have to lose a ton of weight in a short amount of time in order to continue?
2. Did 10 pounds come on in 2 weeks?
3. Why is eating ourselves stupid the right response when things aren't going exactly perfect.
4. How can we stay encouraged over a long period of time?
5. How can we change our minds from all or nothing to little bits along the way?
Possible Solutions:
1. What one teensy weensy area of our lives aren't working? Find one thing and work diligently to tweak it until it's better.
2. Stop doing what's not working and start doing something else.
3. Focus on things we can control such as our reation to stress, daily choices and positive or negative self talk.
4. Face things that are difficult. One of the scariest and best things I've ever done in my health journey thus far is food journaling on bad days. I visually see that I took in a ridiculous amount of food that my body didn't need. That was the first step in solving my portion control issue. Seeing it in black and white.
5. Don't change the world in one day. Rather, each day make small changes that are manageable for the long-haul. Over time the small changes will add up to one big huge hairy wonderful change.
They only set us up for disappointment thus a cycle continues. The crazy cycle.
Why do we absolutely need IG in order to feel like we can go on? It's everywhere...is that why? I think media and tabloid brainwashing might play a vital role.
Things to ponder:
1. Why do we have to lose a ton of weight in a short amount of time in order to continue?
2. Did 10 pounds come on in 2 weeks?
3. Why is eating ourselves stupid the right response when things aren't going exactly perfect.
4. How can we stay encouraged over a long period of time?
5. How can we change our minds from all or nothing to little bits along the way?
Possible Solutions:
1. What one teensy weensy area of our lives aren't working? Find one thing and work diligently to tweak it until it's better.
2. Stop doing what's not working and start doing something else.
3. Focus on things we can control such as our reation to stress, daily choices and positive or negative self talk.
4. Face things that are difficult. One of the scariest and best things I've ever done in my health journey thus far is food journaling on bad days. I visually see that I took in a ridiculous amount of food that my body didn't need. That was the first step in solving my portion control issue. Seeing it in black and white.
5. Don't change the world in one day. Rather, each day make small changes that are manageable for the long-haul. Over time the small changes will add up to one big huge hairy wonderful change.
Thursday, July 9, 2009
Free Movie Preview
I think everyone needs to see this movie. It’s a documentary on our food industry and might very well change the way you view food for the better.
Here’s the preview of the movie.
http://www.youtube.com/watch?v=c2sgaO44_1c&feature=player_embedded
Here are the movie times for the Tivoli in Westport:
FRI, SAT & SUN: 12:45, 3:00, 5:30 & 8:00
This link will tell you where you can see FOOD, Inc. for free on July 15th: http://www.chipotle.com/#/flash/fwi_food-inc
This link will tell you where you can see FOOD, Inc. for $2 off: http://www.aiwf.org/assets/upload/0126/FOODDiscountFlier.pdf
Now go see it!!
What isn't working?
A question I ask myself often, "what isn't working?" Is there something in life that's draining me, making my days long and my nights dread the following day? Life is WAY too short to be grumpy, miserable and without joy. A lot of this can be attitude and outlook on life (which is a completely different post altogether). So what makes you tick? What's something that makes you feel completely alive? Go ahead, think right now (I am as I'm typing this....water skiing, white water rafting, riding a bike, jumping on a trampoline). Make a formal list of things that keep you feeling your best, then go out and do them, for goodness sakes!
Seriously, be intentional. I always try to do something I wouldn't normally do. It's a pattern I have of trying new things. Why don't you try that this week...do something that makes you come alive again. It's the best way to get out of a slump.
Seriously, be intentional. I always try to do something I wouldn't normally do. It's a pattern I have of trying new things. Why don't you try that this week...do something that makes you come alive again. It's the best way to get out of a slump.
Tuesday, July 7, 2009
Escape
My "feel good" days are the ones where I can cross things off my list. Typical type-A personality feels like crap when nothing gets done. However I find that I HAVE to take days like these in order to maintain sanity. Yesterday was one of those days. Today all I talked about was my Twilight addiction and how I read 600 pages between the hours of 9pm Monday night and 11pm Tuesday night. It's probably a record for me.
I guess the point of sharing this information is to make sure we feel okay about letting loose and leaving reality for a bit. Give ourselves vacations from reality is all good. Everyone needs breaks...no matter what. After all, we Americans work way too much, and for what....more things, more money, and more stress? Doesn't make too much sense to live a life like that.
I guess the point of sharing this information is to make sure we feel okay about letting loose and leaving reality for a bit. Give ourselves vacations from reality is all good. Everyone needs breaks...no matter what. After all, we Americans work way too much, and for what....more things, more money, and more stress? Doesn't make too much sense to live a life like that.
Wednesday, July 1, 2009
Random Thought of the Week
Don't even start. I had the thought of picking up a box of swiss cake rolls followed by the thought that I absolutely can't do that. Don't even start. Stay on the path and keep out of grass. Don't look back. That's exactly what I'm going to do....I don't want to get on the grass again...it's too thick and mucky to get out of and much easier to not even go there.
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