From Flab to Fab

We started a Biggest Loser Competition at work again this month.  It's a fun thing to do together as a collective - to all be on the same page with health and wellness as our common goal.

My focus right now is on building endurance and strength, so I'm not trying to lose weight.  We have quite a few new people in our school who didn't know me "before."  So they are surprised to hear that I lost a lot of weight.  The question of the week has been, "Tracey, can you help me?"

This post is for you!  I'm going to share the key things I did and continue to do to keep the weight off.  So, how do you get started?  What do you do?  Can you take control over your yo-yo dieting?  Well, the last one is up to you, because you do have to get started first, but the yo-yo dieting stopped for me when I started doing these things.

TRACK YOUR FOOD!

As I have shared before, I track all of my food in MyFitnessPal.  Everything - good and bad.  If I'm trying to lose weight, or burn fat, I adjust my daily macros and caloric intake.  (Macros is short for macronutrients:  protein, carbohydrates and fat.) If for whatever reason, you can't do that or aren't ready just yet, start by writing down everything you eat.  Use a notebook (even try the one in your phone) or something more structured like this food journal I found below:

The reason you want to keep track of what you eat is so you can see trends.  When you eat really light one day, are you super hungry later at night or the next day?  If so, adjust your daily food intake.

DRINK MORE WATER

This is something I still struggle with the most, maybe that and my sweet tooth.  But getting enough water is so important.  If you keep water by your side all the time and sip it throughout the day, you will be less likely to want to eat when you're not really hungry.  How much should you drink?  Everyone has a different answer.  I've read to drink one ounce for every pound you are, 8 glasses per day, or at least a gallon of water per day.  I've even read several times that your coffee and the liquid in your food count towards your daily water intake.  (This I don't believe at all!)  I think there is a fine line.  Drink enough so your urine isn't yellow and your mouth isn't dry.  Just DRINK!

INCREASE VEGGIES and LEAN PROTEIN

One of the people who asked me for help told me that she eats salad for lunch and dinner when she's trying to lose weight.  I don't mind salad, but I don't eat it every day.  In fact, I can't remember the last time I had salad.  Every day I eat plenty of steamed vegetables, veggie omelets, soups with lots of veggies or fresh cut veggies like tomatoes, cucumbers and raw zucchini.   I ALWAYS include protein with my vegetables.  For dinner the other night, I had left over sirloin steak with steamed green beans, steamed asparagus and some cut up tomatoes and cucumbers on the side.  It was very satisfying and tasted great.  I couldn't even eat all the veggies because I was so full.

If you want to eat salad every day, there is no harm in that, but try to spice it up a little.  Try different dressings and proteins with your salads.  One of my favorite salads is shredded carrots, cabbage, and chopped broccoli with left over teriyaki chicken thighs cooked in the crock pot.  I use Ken's Light Asian salad dressing and sprinkle a few sesame seeds over the top.  Try spinach, tomatoes and shrimp or make your own taco salad.  There is a lot you can do to change things up  with your salads.

Make sure you eat PLENTY of protein ALL day.  I recommend at least 25 grams of protein for every meal and a protein rich snack in the morning and again in the afternoon.

For breakfast, try something like this:
2 large eggs, scrambled (12 g protein)
1/2 cup of egg whites (10 g protein)
One slice of whole grain toast (4 g protein).

For lunch, think PROTEIN:
3 1/2 oz. chicken breast (30 g protein)
with home made Vegetable Soup or
make your own salad (hold the cheese, please)

For dinner, think PROTEIN!  Try one of these recipes...
One-Pain Beef Enchiladas  (41 g protein)
Shrimp Burrito Bowl (34 g protein)
Chicken Salad  (34 g protein)
Caprese Chicken and Roasted Broccoli (26 g protein)
Pork Chops with Roasted Vegetables (29 g protein)

Protein rich snacks:
Protein Smoothie (*protein depends on your brand of protein)
Protein bars (with at least 20 g protein)
Greek yogurt with two tbsp. granola (12-18 g protein)
3/4 cup Cottage cheese with tomatoes  (20 g protein)
1/2 cup Oatmeal (5 g protein) with protein* added
2 hard boiled eggs (12 g protein)
1 scoop protein powder* (your favorite flavor), with 1 Tbsp. peanut (or nut) butter and a few drops of water (Mix together until it makes a thick pudding type texture.  The peanut butter makes this extra yummy.)

Note, there are a lot of other healthy snack options, I'm just brain storming the ones that are protein rich.

These are just a few ideas to get you started.

CUT OUT (or SEVERELY BACK) on SUGARY SWEETS

This is much harder said than done, I understand.  But for those of us with a sweet tooth, this is our demise.  By increasing your daily protein and healthy fats, you can stave off hunger better.  I keep Skinny Cow ice cream sandwiches in my freezer in the basement for the times when I really need something sweet.

MOVE

You need to increase your metabolism so it burns the calories you eat.  To do that, you need to eat, but you also need to move your body.  Pick up a new hobby for this year...try riding your bike, hiking, or swimming.  If you are stuck inside with poor weather right now like I am, just figure out a way to move your body.  Walk around your office every hour, go up and down the stairs as many times as you can.  Make a point to increase your movement.  Using a fitness tracker, such as the one on your phone or a FitBit makes it easier.

Your goal should be to include 1 hour of exercise every day.  I know that seems like a LOT and probably completely out of reach if you are relatively sedentary.  But that's the end goal.  You don't have to start out that way.  I tell people to increase their movement by 10% each week.  So if you're averaging 5,000 steps per day, that's an extra 500 steps each day for next week.  You want to make the most of the time and space you do have. Check out my post 10 Minutes for some suggestions.

Lift Weights

To increase your metabolism, you want to improve your body composition, by decreasing your fat and increasing your muscle mass.  To do that, add resistance training into your routine.

If you don't know how to lift free weights, try the machines at your gym.  A lot of gyms have them set up like a circuit, where you move from one machine to the next.  If you're not sure how to use the machine, ASK someone.  Before you move from one machine to the next, complete 3 sets of 10 repetitions each machine.  That means you would do one exercise for 10 times on the same machine.  Give yourself 30 seconds to two minutes to recover and repeat that two more times, for 3 total sets.   Then go onto the next machine.  Keep in mind, you want to start by keeping the weight LIGHT.  You want to do the exercise with good form or you will not benefit from the exercise and can hurt yourself.  Gradually add weight each week so you can complete the 3 sets.

If you want to learn how to lift free weights properly, try some classes your gym offers or work with a trainer.

Can you do it?  Of course you can!  Come up with a plan.  How will you do it?  What's your strategy?  Then follow through.  You GOT this!  Start by downloading the MyFitnessPal app or use a notebook to keep track of your food.  Then go shopping and load up on all the colors - lots of fruit, vegetables and lean protein options.  Finally, look at your schedule and plan your workouts.  If one day looks busy to you, plan to move your body for at least 10 minutes in the morning, again at lunch and later in the day.  Last but not least, keep your water bottle filled and drink, drink, drink.

Stop the getaway car and take hold of your health today!  You got this!  You do!

I posted this a couple weeks ago.  When I started this journey on January 1, 2014, I weighed 232 lbs. 
I've kept the weight off too. You just have to stick with it!

Tune for your play list:  

Getaway Car by Taylor Swift

Questions for you:  (Answer in the comment section below.)
Are you trying to lose weight?  Have you been on one yo-yo diet after another?  What's different this time?

Follow me...

Facebook:  https://www.facebook.com/TraceyGettingFit

Instagram:  @tracoleman99

Email:  tracoleman99@gmail.com

Do you believe?

Discouragement is so easy to enter into our belief system when we are just getting started.
Last week it might have sounded like this:

I got on the scale and I weigh 216 lbs.  
That's awful.  
I'm awful.  
I'm so ashamed.

For a week, you tried to do what you could.  You ate smart.  Tried to get to the gym.  Drank a lot of water.  Darn it, you were hungry!  This week, you weigh-in and...

I weigh 214.8 lbs.   MAYBE you even gained a pound or two....
I only lost 1.2 lbs.   (I can't believe I gained two pounds?!?!)
That's awful.
I tried so hard.
I hate this.
I don't even know what I'm doing.
I don't think I can do this.
I'm so ashamed.

You start to doubt what you're doing.  Your life is busy.  You are tired.  This whole process is discouraging.

Let me STOP you RIGHT NOW!

If you have more than 50 lbs. to lose, you cannot expect to see rapid results immediately.  You just can't live in that fantasy world and allow doubt, shame and self-condemnation to rule your mindset.

YOU MUST BELIEVE IN YOURSELF!
No matter what!!!
If you gave it an honest try last week and you gained one or two pounds, DO NOT STRESS about that!

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.
Isaiah 41:10

Ask yourself a couple of questions...
What time of day did you weigh yourself?  Was it the same time of day as last time?
What clothes were you wearing last time?  Was it different?
What did you eat/drink before you weighed-in?
When was the last time you pooped?  Ummm, yeah, what goes in, must come out and it does make a difference on the scale.

If everything is more or less equal from one week to the next, just consider it a fluctuation in the scale.  Don't worry about it.  Have a good day today and get on the scale tomorrow to see if there's any difference.  When I weigh myself, I do it first thing in the morning with no clothes on at all. (Essentially I am dehydrated and have an empty stomach and am the lightest I'll be for the day.)  This morning I got on the scale and I weighed 153.9.  I was super excited because I was 158 last week.  This afternoon, I got on the scale to show someone that it is accurate and it does work and I weighed 155.5.  That's with my clothes on and after I'd had food and beverage throughout the day.  Your weight fluctuates.

Someone asked me how I can lose four pounds in one week.  I said, "Eh, it's the scale."  Yes, I worked hard this week.  I did.  My nutrition was on point and my workouts have been 100%.  But still, 4 lbs. is quite a bit in one week.  But who knows!  Next week I could be up a pound.  I don't stress out.  I know I am working hard to be the best I an be.  With that, I am satisfied.

What you want to look for is weight loss over time.  One to two pounds per week is healthy.  Sometimes you may see a five pound drop in one week, followed by little to no change the week after.  It's just the way our bodies are made.  Get over it and stop with the crazy self talk.

Now, let's go back to the root of the negativity.

When I was obese, I really hated how I looked.  I was so self-conscious that I wouldn't let my picture be taken, especially not alone.  At my heaviest, I was tired all the time.  It was all I could do to just get through the day.  I worked hard at my job, but I didn't work out and I either starved myself or ate junk.  My self-image was in the hole.  When I started this journey, there was something different about where I was then, as compared to previous attempts to lose the weight.

The difference was that I was tired of feeling bad.  I was tired of having no joy.  I wanted to have my picture taken.  I wanted to look and feel happy.  I knew that no matter what it took, I was NOT going to give up.  There was NO way.  When I felt like quitting, which I did time and time again, I refused to quit.

I had a mantra I remember telling myself, "Tracey, you can do this.  You must believe in yourself.  You have to make this work."

Health and fitness is not a straight path.  Even once you think you've "arrived", there are detours (injuries, illness, grief, loss, changes in life) that affect your journey.  I continually reassess where I am, where I am going and what I want from this journey.

Here is the basic truth I hold onto:

I need to be healthy in order to be a better person for my family, friends and to do my job better. This means physical, mental and spiritual health and wellness.

In order for me to be healthy, I must find time to take care of myself. 
AND  
I really like how I feel when I work out.  I enjoy riding my bike, hiking, and working out.  These things make me happy.  
If I am happy, I can be a better wife, mother, daughter, friend and counselor.

So much of this journey is mindset.  Be cognizant of that.  Instead of feeling down about where you are today, turn this beginning into empowerment.
Tell yourself:
I am going to make this work!
I am so much  stronger than I even think I am.
No matter what, I am NOT giving up!

Feel the energy of this mantra.  Connect with it at an emotional level.
When you are feeling badly, remember the mantra.  Stick to what you started.

Beautiful by Christina Alguilera

You are beautiful!

Today is the beginning.  You are just getting started.
Life is an amazing blessing.  Make the most of it each day.  You are worth it!

Questions for you...(Answer in the comment section below.)
How are you feeling about your goals for this year?  Do you believe you can achieve them?  What steps are you taking to make them happen?


Are you up to speed on my series on wellness?  Check it out!

Radio Silence

The Empty Fridge Syndrome

Put a Little Love in Your Step

On Friendship

Breakfast 101

Not a Runner

With Us
Worthwhile or Gimmick?
Three Years, Really?
No Time to Stretch!

Subscribe to new posts!  When a new post is added, you will receive an email notice so you can check it out.  I promise:  no SPAM and I won't share your email address with anyone.  Look at the top right side of the page to subscribe.  

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Email:  tracoleman99@gmail.com

Three Years, Really?

This is me in 2012:

I'm not sure exactly how much I weighed then, but I was fat...probably 200-215 lbs. or so.  I was on Weight Watchers at the time and had lost about 20 lbs. by this point.  But...

This is me today:  January 2, 2017.  I weigh 158 lbs., up 9 lbs. since Thanksgiving, so time to get back in the game 100%.

Three years ago I started this journey.  I did not know what I was doing, but I knew I had to do something.  It took me close to 18 months to lose the weight.  At my lowest weight, I was 143 lbs.

People who didn't know me when I was fat do not recognize pictures of me then.  When I tell them that I used to be fat, they ask me, "How did you do it?"

There's a lot more to it than this, but it's simple:

1)  Eat healthy.  Eat more than you think you should, but make sure you eat the right foods.

2)  Exercise:  lifting weights and cardio - mostly in the form of interval training.  Then I got my bike and that became my cardio.  Sixty minutes of exercise.  Every day.  If I can't do 60 minutes, I get in at least 30 minutes of cardio.

That's it.  

More important than "how?" is, "What did you learn?"

There are no gimmicks.  There are no tricks up the sleeve.  There are no fast shortcuts, fantastic weight loss pills, or magical exercise machines that do the work in no time.

Plain and simple, the most important thing I learned is to STICK with it.  NEVER give up.  If what you're doing isn't working:  try something different.  Adjust your calories and macros.  Do a different routine when you workout.  But NEVER give up.

2016 was a year of ups and downs for me.  Personally and professionally, there were a lot of ups.  I finally finished my degree (picture coming).

My son graduated from high school.  

My husband and I celebrated our 25th wedding anniversary.

I ran my first 5K race.

I did the Ride to Remember again.

Just to name a few....

I also had some downs.

I lost a friend.

The loss truly broke my heart.  

I injured my shoulder.

I used to be able to max out at about 40 push-ups at one try.  Now, 10 are extremely difficult and I pay (with pain) for it afterwards.

I had vein ablation surgery on my right leg, developed post-operative complications from the surgery.  Then had to go back in to remove the varicose veins in my right leg because my leg was not healing properly from the ablation procedure.  (No nasty pictures of this.)

The shoulder injury set me back a LOT.  Someone at the gym even asked me, "What happened to you?  You got skinny!"  Meaning ... I lost my muscles.  

I don't look this bad ass anymore.

I remember what happened in 2012 when I was on Weight Watchers.  I was doing really well until I injured my knee.  The pain was excruciating.  I couldn't walk.  I ended up gaining all the weight I had lost back and another 20 lbs. on top.   I gave up.  With my shoulder injury, I have had to scale back my training.  But I will not give up!!!

This year promises a lot of training challenges.  I am seriously considering doing the Holyoke Road Race, which is a 10K race around St. Patrick's Day.  It's a HUGE deal around here.  And the route is tough.  Very hilly.  I'm not sure if I'm even ready to train for that.  In May I am running a 5 mile race, the Run to Remember.   I am doing a 60 mile bike ride, the Tour de Cure in Rhode Island.  I am doing the Tough Mudder in Vermont.  And I will do the Ride to Remember again this year.

I will be pursuing a job as an assistant principal for the coming school year.  Hopefully that will pan out for me.  Fingers crossed.

I look back on where I was three years ago.  Yet another attempt to lose weight.  I blew it in 2012.  But something was different in 2014.  I refused to give up.   Today, at the beginning of another New Year, I am excited about the challenges in front of me.  Because of the pain I have in my shoulder, I may never be able to do the things I used to do again.  But I will not be defeated.

LET'S DO THIS!

Here's to FANTASTIC 2017!

Question for you...(Answer in the comment section below.)
Do you have New Year's resolution for 2017?  What is it?

Are you up to speed on my series on wellness?  Check it out!

Radio Silence

The Empty Fridge Syndrome

Put a Little Love in Your Step

On Friendship

Breakfast 101

Not a Runner

With Us
Worthwhile or Gimmick?

Subscribe to new posts!  When a new post is added, you will receive an email notice so you can check it out.  I promise:  no SPAM and I won't share your email address with anyone.  Look at the top right side of the page to subscribe.  

Follow me...

Facebook:  https://www.facebook.com/TraceyGettingFit

Instagram:  @tracoleman99

Snapchat:  tracoleman993

Email:  tracoleman99@gmail.com

The Change Factor

I wrote this post on Friday, on my way to work.  Usually I proofread my posts before I publish them, so I saved it and said, "I'll put it up later."  My weekend was crazy busy and I never had a chance.  So here it is, a few days late...

Recently I started talking about transformation.  Transformation is defined as:  a thorough or dramatic change in form or appearance; a metamorphosis during the life cycle of an animal.  I can tell you that my weight loss and physical training has resulted in both types of transformation. The physical transformation does not maintain without continued effort, which requires a transformation in both my day to day behavior, as the internal dialogue that occurs daily in my mind.

April, 2011 at Epcot Center

I've shared briefly with you that I have some personal things going on in my life right now.  One contributor was the nagging tic toc of trying to finish my degree.   After all the work I did to get to this point, I really had second thoughts about my goal to become an administrator and I did not have the drive to finish.  Uggh.

Another has been dealing with my shoulder injury.  I don't tend to handle pain well.  I have very poor pain tolerance, but I also never tend to listen to my body and allow it to heal.  You would be amazed at what you actually use your shoulder for and how simple day to day tasks can affect it.  I am almost eight weeks into this injury and it's only the realization that I need to STOP so my shoulder can recover.  So, my training has had to alter completely.  Furthermore, I've had to STOP feeling sorry for myself and look at this as a detour, not a road block.  Trying to hurdle the problem is not allowing my shoulder to heal. I'm learning this lesson.  But I'm not feeling sorry for myself anymore.

There are some other things going on that I can't really talk about here.  Suffice to say, it's required me to do a whole lot of praying and trusting the Lord to resolve these matters.  When things are out of your control and there is absolutely nothing you can do about the situation, the biggest mistake you can make is to allow your worries to consume you, becoming their own road block.

Create in me a pure heart, O God, and renew a steadfast spirit within me.  Do not cast me from your presence or take your Holy Spirit from me.  Restore to me the joy of your salvation and grant me a willing spirit, to sustain me.
Psalm 51:  10-12  (NIV)

I found myself looking inward.  Instead of being diligent with my nutrition and training, I made short cuts.  I would buy a container of ice cream and eat it all in two nights...adding hot fudge or caramel sauce to make it extra delicious.  I wasn't working out because my shoulder hurt, because I was busy or tired.  I ate potatoes with butter and sour cream.  I didn't care.  I felt like, "What's the point?"

When I got on the scale at the beginning of July...  I had gained a total of 15 lbs. since my lowest weight last fall.  While I had gained a few pounds back after riding season was over and was feeling good, the upward slide was out of control.  I realized what was happening and said, "Enough!"

I enjoyed my holiday weekend, guilt free and the following week I started an entirely new fitness regimen to help me refocus.

This.  This is it.  This is THE Change Factor that you need to have to make transformation true.  Life happens.  It does, but you are in control of how you allow it to affect you.

I hear people say things like this all the time:

"I need to lose weight first, before I work out."

OR

"I haven't worked out in over a month.  I feel horrible."

OR

"I'm so busy right now, I just don't have time."

The change factor I am talking about is the one that takes place inside of you.  It's the one that says, "Get your butt off the couch and get to the gym."  OR  "What are you doing?  Why are you eating that?"   When you are being truthful to yourself, you stop making excuses, you stop letting obstacles get in your way, you tell yourself you are worth it.  And you act on it.

Hearing the internal dialogue is really what is important.  You have to hear yourself, what you say to yourself about what is keeping you back.  And then you have to find a way around it.

I'm happy to say, I FINALLY finished my degree this week.  The only thing left to do is to apply for my license with the Massachusetts Department of Education and wait for it to be reviewed.

I'm soooooooooo happy and sooooooooo relieved!

I am also happy to say that I have one physical therapy appointment left and I feel confident that I can continue the work I started there and slowly rebuild the strength in my shoulder.  I realize I can't over do it.  This is the hurdle that will prevent my recovery.

So do not fear, for I am with you;  do not be dismayed, for I am your God.  I will strengthen you and help you; I will uphold you with my righteous right hand.
Isaiah 41:10  (NIV)

While life's other challenges are still happening... with ups and downs, it has been good for me to really trust the Lord with it all.  I've been having a very hard time sleeping lately.  As much as I try to give it all to Him, I wake up at 3:00 a.m. feeling helpless and wrought with worry.  The other night, I woke up with a sign that God has this under control and I can't tell you how relieved that made me feel.  We aren't through this yet, but God is good!

Even in the middle of the night!

In times of trouble, it is only when we truly seek Him that we find peace.

The More I Seek You by Christ for the Nations, featuring Kari Jobe

As long as your focus is internal...and you keep looking at your problems, your circumstances, your condition, you will not be able to move forward.  Instead, look out, look up and refuse to let it all keep you down.

10 Signs You're Doing Well in Life

(Even if You Don't Feel Like It)

When I started this blog a little over a year ago, I described it as my "journey" towards fitness.  And that's what it is.  This is a journey.  There is no race, you get to finish line and you've suddenly arrived.  It doesn't work that way.

If you are trying to lose weight, get fit, thinking about a change in career or going back to school...if you are at a cross roads of change...I challenge you to really examine your internal dialogue and take steps to act on what you need to do to affect that change.

The change factor requires BOTH an internal shift in how you think AND action.

You CAN do this!

At Sunday's family reunion.

Question for you...Answer in the comment section below.

What did you do this weekend?

Now:  Subscribe to new posts!  When a new post is added, you will receive an email notice so you can check it out.  I promise:  no SPAM and I won't share your email address with anyone.  Look at the top right side of the page to subscribe.  

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Eat, yes, eat!

I have been writing about transformation...

If you want to lose weight and get in shape, not only do you have to change the way you live, but you also have to change the way you think about food and exercise.  Transformation and change do not happen naturally.  It is our inclination to always go back to what is most comfortable.  Change must be deliberate.  You have to be willing to get out of your comfort zone and fight the urge to give up.

One of the key factors in transformation is finding your why.  Why do you want to transform?  Why do you want to achieve your goals?  Once you find your why, make it your driving force.  Repeat it to yourself so its strength carries you. When your "why" is strong enough, you can overcome life's setbacks.

Finally, transformation requires practice.  Every day is your rehearsal.  Learn all you can about nutrition, exercise and endurance.  Visualize your goals.  Rehearse your mantra (your why) over and over.

A physical transformation requires a transformation of the mind.  But you also have to change your eating and exercise habits.  I have written a lot about nutrition.  A list of my posts on nutrition is at the bottom of this post.

The best way to lose weight and keep it off is to improve your metabolism.  In very simple terms, the word "metabolism" describes how your body converts the food you eat (fuel) into the energy needed for everything the body does.  For weight loss, the general rule is:

calories in <  calories out = weight loss

You burn calories every day just by being alive.  The average person burns anywhere from 500 - 1,000 calories while sleeping.  Yes, sleeping burns calories.  To lose weight, you have to burn more calories than you consume.  Your goal should also be to improve your metabolism, meaning you burn more calories when resting.

How do you do that?  It's a little bit trickier than you think.  You can't just cut back drastically on your calories and expect a sudden, rapid weight loss.  While many people tend to lose 5-10 lbs. at the beginning of a diet plan, sudden weight loss does not necessarily mean you are losing fat.  Severely restricting your calories will send your body into starvation mode and slow your metabolism.  You will have a difficult time losing weight, even with the reduced caloric intake.

Essentially, you have to EAT to burn calories.  The key is, eating enough protein and nutrient foods.  An occasional "cheat" here and there won't derail you.  But you have to eat.  When I first started to lose weight, I "cut back".  I ate plenty of fruits and vegetables.  I often skipped meals or would eat canned soup to get me through lunch.  When I met Dmitriy and he insisted that I track my calories and macros, the weight started to peel off me.

I use MyFitnessPal to track my calories, but the default settings are very low.  If I eat what they recommend, I get very tired and feel ill.  I learned how to adjust my settings, allowing myself more calories.  I adjust my macros (protein, carbohydrates and fat) depending on how much cycling I do.  My message to you is, "Eat, yes, eat!"

Photo Credit

I warn you about any diet plan that guarantees immediate weight loss.  If you are neglecting entire food groups or drinking your way through your calories, it's probably not a good nutritional plan for the long haul.

If it sounds too good to be true, it probably is.

I love this picture.  So happy!
This is 1 1/2 years into my journey.  It takes time and perseverance to accomplish your goals.

Other Posts on Nutrition:

Carbs:  Carbohydrates:  The Myth Debunked

Carbs 2:  Part two about carbs...  Make sure you read both.

Nutrition Hot Topic:  Is it bad?:  Thinking about food choices.  What's good?  What's not?

Fabulous Fiber:  A brief discussion about the benefits of a high fiber diet.

Successful Secrets:  Two simple strategies I practice every day which helped me to lose weight and to now keep it off.

Successful Secrets: Part Two:  How planning my week's meals helps me to stay on track.  Menu and recipe ideas.

Nutrition 101, I talk about meal prep and provided you with several recipes and meal suggestions to get you started.  Check it out!

Flexible Dieting Basics:  A basic explanation of flexible dieting...how tracking calories and macronutrients has been the most successful way for me to lose weight and keep it off.

Tracking Calories with MFP:  Some features of MyFitnessPal (MFP) explained.  This post has some tricks of the trade.

Foods to Try:  These are foods I try to always keep on hand and a couple recipes too.

Cravings:  Some tips on how to stave off and handle cravings when they hit.  

Wonder Woman:  I explain how I got the nickname "Wonder Woman" by tracking all my calories and macronutrients.  I give a brief explanation of macros here.

A Calorie is Not a Calorie:  This post talks about the different effect foods have on you.

Questions for you...Answer in the comment section below.

Have you ever been in a play?  

Do you play sports or did you as a child?

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Dress Rehearsal

This post is in the spirit of my series on transformation.  What It Takes and Why started the series.

Have you ever been in a play?  In 2010 and 2011, I had a small part in my church's Christmas play, "The Gospel According to Scrooge."  We practiced over and over.  On our own, we had to practice both the songs and our lines. As a cast, we had countless rehearsals to make sure everything came out beautifully.

In 2010, I played the part of Mrs. Cratchit.

Athletes practice repeatedly to perfect their craft. They listen to their coaches and perform drills where they repeat the same plays over and over.  A good coach  has its team practice under adverse conditions to ensure peak performance during game time, regardless of the weather or other distracting scenarios.

When Mitch played Little League, his team won the division championship in 2002 and was runner up in 2005.  It takes a LOT of practice for the team to make it that far.

Why?  Not only so their team wins, but also so their team continually improves. So their team is the best it can be.

When trying to lose weight or get into shape, you have to adopt the attitude of the coach.  It's not about winning the World Series at your first game.  It's about making each play count and getting enough runs to beat your competitor.  When you start out on a fitness or wellness plan, think of the beginning of the journey as Spring Training.  You are learning all you can about nutrition, exercise and endurance. You continually rehearse and practice so you can achieve your optimal goals.

I do a lot of planks to help strengthen my core.  One type is a stability ball plank, which I time to see how long I can hold it.  My max best time is about 4 minutes.  It takes regular practice to be able to hold a plank that long.  I have to tell myself, "You can do this.  Just a little longer."

In 1996, Dr. Judd Biasiotto conducted a study to test the impact of visualization on how people conduct free throw basketball shots.  One group practiced every day for 60 minutes, the second group visualized themselves making free throws and the third group did nothing.  After thirty days, the first group improved 24%.  The second group improved by 23% without ever touching a basketball.  And the third group showed no improvement, which was expected.  This goes to show you how much visualization can help you attain your goals.  While it is not enough to just imagine yourself thin, mentally rehearsing what you are going to eat for the day, how you are going to exercise and what your focus will be, and telling yourself over and over again that you can do this is extremely powerful.

I trained for about six months to do the Ride to Remember.  I was a nervous wreck that I was not going to be able to do it, but I always said I would do it, no matter what.  I never gave up on my dream.

Some of my close friends who are overweight see me sometimes and say things to me like, "I haven't been able to get to the gym.  I've been so busy."  or "It's too hot" or "I just can't   fill in the blank   because    fill in the blank  ."  This humors me a little bit.  These are my friends, people I have cared about and been friends with since long before I started this journey.  Just because I am thin now does not mean I judge them or think poorly of them because they haven't lost weight.  They really do not have to tell me why.  I am the expert on all the whys.

I was thinking about this today and how and why I finally put aside all of my excuses to make this work for me.  I never gave up.  I didn't.  I stuck with it through everything.  Sure my motivation waned at times.  There have been plenty of setbacks along the way.  (Even today I am still nursing a sore shoulder.)  I repeatedly told myself that I had to be successful.  I could not give into my doubts.  I rehearsed this over and over again.

This is what made the difference for me.  When life happened (or happens), I never let it be a road block.  I overcame every obstacle by either working through it, or figuring a way around it.  Sometimes it's just time you need.  Sometimes it's a whole lot of determination.  But it is always, and I mean ALWAYS the voice in your head that says, "Let's do this!"

So today, I challenge you to start your rehearsal.  Come up with a game plan:

• Decide what your meals will be for today and tomorrow,
• what do you need to do to get in enough protein?
• Decide today what you will do to exercise.  
• Will you focus on strength training or cardio?
• If something comes up, how will you work around the obstacle to stick to your plan?
• Tell yourself over and over, "I'm going to do this."

You have to want this badly enough to make it happen.

Questions for you...Answer in the comment section below.
Have you ever been in a play?  
Do you play sports or did you as a child?

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What It Takes

Can you believe this weather? Across the nation it's been crazy. Here in New England it's been like summer. Temperatures in the 80's to low 90's, with high humidity. Except for today, there has been very little rain. Overall, it's been A+ weather.

My husband and I took a little trip to Boston this weekend. He did the Run to Remember.  It's a 5 mile or half marathon run.  Brian, his running buddy Joe, and my sister-in-law Maria did the five mile run.  They did awesome, too! I was so proud of them.

I don't run. The pounding on the pavement is not ideal for an arthritic knee. I do okay most of the time, but running does me in every time.

Brian, Joe & I have matching shirts in honor of Officer Kevin Ambrose, a Springfield Police Officer killed in the line of duty 6/4/2012. 

Brian has been training for this run all year. Adding intervals and core work to his training regimen has made a tremendous difference. Now he says, "I hate to admit it, but I actually think I might like running."  He's lost over 20 lbs this year too. 

This has gotten me to thinking...transformation requires change. You are probably thinking, "Duh, of course!" But seriously, if you want to lose weight, get into shape, run 5 miles, ride  a 100 mile bike ride, or even switch careers... You have to change. You can't say, "I want to lose weight," and then go about living life the way you always have and wonder why there is no change.  

Furthermore, you can't expect to sustain any change by trying a "quick fix remedy" that may result in rapid weight loss.  Quick fixes don't work for the long haul, they aren't healthy, and they are not sustainable.  

What it takes is transformation of the mind, as well as a change in your behavior. You have to think differently about exercise and nutrition. Instead of  thinking you deserve a fattening treat or  you are too tired or sore to exercise, you have make the decision to be selective on your food choices, to get up and move your body.

I went for a 25 mile ride when we got home yesterday.  It was 87-90 degrees, but a fantastic ride none the less!

I can't begin to tell you how much I have learned about nutrition and exercise since I started this journey. I can tell you, I continually learn. This weekend, I asked. Brian if he wanted me to pack us lunch for Saturday. He said, "No, we can just grab something."

At first, I thought, "Good, easier for me." But as I thought about it, I realized that by leaving lunch to chance, I ran the risk of not eating or eating complete crap. So before we left, I threw a salad together for me and made him a sandwich. It wasn't about the money, it was about making a smart food choice. I knew we were going out for dinner that night and wouldn't have access to my refrigerator of healthy snacks. To me this was smart.

I was so glad I brought my lunch, otherwise we would not have had lunch until after 3:00 p.m.

This is a transformation. I have not eliminated any foods from my diet. I don't avoid dairy, carbs, or meat. I don't eat low fat or fat free foods. I don't drink shakes for every other meal.  (Although I do enjoy a protein shake a few times /week.) what has happened, is a change in how I think. That's what it takes. That's where the rubber meets the road.

Do not be conformed to this present world, but be transformed by the renewing of your mind, so that you may test and approve what is the will of God -- what is good and well-pleasing and perfect.

Romans 12:2

So if you are serious about losing weight AND keeping it off. If you want to be healthier.  You have to change the way you live. More importantly, you have to change the way you think about food and exercise. 

I got in a workout at the hotel gym on Saturday night.  It was the nicest fitness facility I've ever seen in a hotel.

So, how do you start?  Start by going grocery shopping and loading up on lots of fresh fruits, vegetables and lean protein.  Plan your meals for the week.  There is nothing wrong with eating the same thing for breakfast or lunch every day.  Make a decision to workout every day.  Yes, every day.  The biggest mistake you can make is to overdo it and then quit.  Do 10 minutes of squats and interval training every day and make sure you get in 10,000 steps.  If you take a walk, you don't have to walk fast.  Try a 3-4 mph pace.  The trick is to move your body, not run a marathon.  Tell yourself, "I am going to do this."  And do NOT let yourself say, "I'm too tired." OR "I can't do this."  OR "I deserve this piece of cake."

Things you see on a walk...I just LOVE this house.  Seriously, they know how to do it right.  In the left side of the picture are an American flag.  Under the flag is a Nativity scene.  By the trees are a family of green aliens and closer to the house are a couple of Candy Land lollipops.  Don't be afraid to take a walk and enjoy the sights.  I walk the puppy often and love the new things I observe along the way.

I will be focusing on this topic over the next few weeks.  Transformation and change do not happen naturally.  Our bodies and our minds want to revert back to a state where they are most comfortable.  Change must be deliberate.  Tune back soon for more on this subject...

Question for you:  (Answer in the comments below.)

What did you do this Memorial Day Weekend?

Now:  Subscribe to new posts!  When a new post is added, you will receive an email notice so you can check it out.  I promise:  no SPAM and I won't share your email address with anyone.  Look at the top right side of the page to subscribe.  

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