When what you DO isn't working

Over the past nearly five years, I have been focused on my journey towards health and wellness.  It's been a total transformation of body, mind and spirit.

This means, when what you've been doing isn't working anymore, you really have to sit down and say, "What's wrong?"

Back up.  Like thirty steps.

I haven't posted anything in months, so I feel bad jumping in like this without some background.

In June, 2016, I hurt my shoulder.  I continue to struggle with the pain which comes and goes.  That October, I had surgery on my varicose veins, from which I developed several superficial blood clots that kept resurfacing.  To correct that, had more extensive surgery in December.  That was 2016.

In February, 2017 I hurt my back.  In March, I slipped on black ice at work and re-injured my already compromised back.

The pain was so bad, I had to go to the e.r.  I could not walk.

Followed by MONTHS of recovery...
For days, I pretty much just laid flat on my back on the floor.

Fast forward to November, 2017 and I was feeling frustrated by the lack of progress in my training, my now significantly weakened body, and a slow increase in my weight and change in body composition.  My pants weren't fitting anymore.  I was still watching / counting my calories and macros, but I wasn't seeing any results.  In fact, I was going backwards from where I wanted to be.

I was introduced to my trainer, Pat who is AMAZING.  A completely new focus on my training meant injury recovery and strength building, which meant I had to EAT!  And so I ate... pretty much whatever I wanted.  Days went by where I would log my food, but I didn't care if I went over my calories.  On days when I splurged (which became far more frequent), I logged breakfast and lunch, but left dinner and snacks out.  MyFitnessPal kept telling me I'd be super thin in 5 weeks, but the reverse is what I witnessed.

Come spring and the weather finally turned warmer and my bike came out of hiding.  And I struggled.  Pat would say something like this:  "Tracey, you have to eat.  You can't lift heavy, ride your bike for 30+ miles and lose weight without a compromise.  Something has to give."  Uggh.  I don't want to get fat again.  I want my clothes to fit.  I want to ride my bike and I want to lift heavy weights.  I want it all.

Literally, I wanted my cake and eat it too!

When I started this journey, one of my goals was to complete the Ride to Remember.  This year was my 4th year doing the ride.  Each year has been a unique experience.  I trained so hard for it the first year that I actually felt easy.  That said, in the years that followed, my training waned slightly each year, on top of struggling with chronic pain.  This year was going to be different.  I was NOT going to let pain interfere with my ride.  And, I was determined to train hard for the ride without obsessing like I did the first year.  This new mindset and focus paid off.  I will write more in another post about the day, but to sum it up, this year's Ride to Remember was an amazing ride!!!

BUT...Friday night when I was packing my clothes for the ride home on the bus, I was looking for a comfortable t-shirt to wear.  I took out both of my favorite Wonder Woman shirts and neither fit.  Too tight.  I took out another Wonder Woman shirt and IT didn't fit.  WHAT THE HECK!

While I could put them on, they looked tight and I looked ridiculous in them.

Now, I had already been talking to Pat about changing the focus of my training after the Ride to Remember.  And I knew that clearly, while counting (and eating) calories and macros had been helping me to build strength and train for the ride, it wasn't helping me to stay lean.  I asked him what he thought about the Keto diet.  It scared me.  I am carb dependent.  I really am.  I've tried low carb before and it's always been a complete disaster.  I am such a fan of flexible dieting that I really struggle with the mindset of restricting / eliminating food groups.  Flexible dieting allows you to eat cake!  Not all the time, but on occasion.

In all seriousness, I knew that was used to work for me wasn't working anymore.  I'm getting older. At 49, the pre-menopausal hormone fluctuations mess with my body and ability to sleep.  I live with fatigue and have aches and pains where there were none before.  Sleep often daunts me, so I live with fatigue.  I have aches and pains where I didn't used to have them.

I knew change is necessary and I believe it starts at the core.  Nutrition.  This is why keto intrigued me.  I had read how good it is for people who have certain medical conditions, as well as for burning body fat.  And that is key to me.  While the numbers on the scale haven't changed that much over the past year or two, my body composition has changed and I want to lean out.  To see definition in my muscles, even on days when I don't work out!!

This week, I jumped off the cliff, into the deep and and began my KETO journey.  The keto diet is a way to transition your metabolism from using carbohydrates for energy to using fat.  Today is Day 7 with my new food plan.  It has NOT been an easy initial transition.  I am carb-dependent, so the severe cutback really got to me for the first several days.  AND I still want to ride my bike, so I am going to have to figure out how to carb-cycle on days when I ride.  I tried to ride yesterday and it was not a good ride.  Despite the rocky start, I am committed to make this work.  I know seven days is not enough time to fairly say this is or is not working for me.

I am focusing on the positives.  I don't feel or look bloated anymore.  I don't look like I'm pregnant anymore!!  I still feel like I'm in a caloric deficit, I'm already past the cravings and the feeling like I have to eat all the time.  The scale is not the sole guideline for success, but I have lost 5 lbs. so far.  And Pat put together a new training plan for me that focuses on both strength building and fat burning.  I start that today, so I'm looking forward to that! 

I'm also taking some risks with my cooking, like these pan-seared scallops and roasted asparagus.  The scallops don't look "seared" because I'm new to this and figuring out how to blacken them without them sticking to the pan is a work in progress, but they were SOOOO good!

I'll be writing more as I endeavor to be successful on this new segment of my journey.  I'm looking forward to sharing with you both the ups and the downs.  The measure of success for will be how I feel mentally and physically, as well as how I look in the mirror / how my clothes fit.  Stay tuned.

I want to look good in a sports bra and short shorts again!

This was taken yesterday.  It's my new before shot!

Stay tuned for more, including all about this year's Ride to Remember! 

Meanwhile, be the champion of today!

Questions for you:  (Answer in the comment section below.)

How is your nutrition going?  What food plan do you follow?  Have you ever tried keto?  Any tips to share, let me know!!

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Want information about personal training?  

Contact Pat!  He's AWESOME and you will really like working with him!

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?

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Email:  tracoleman99@gmail.com

It's easy, right?

Happy New Year!

January 1 is probably one of my favorite days!  I love New Year's.  I do.  It's an opportunity for everyone to start fresh.  Set a goal, make a change and make the best of the 364 remaining days to reach those goals.  I think New Year's Resolutions are awesome and I am a living testimony that they can and do work.  If you stick with it, no matter what.  No. Matter. What.  Never Give Up!  It's that easy!!

I weighed 232 lbs. on January 1, 2014.  Four years ago today. I felt awful.  I was fat, didn’t like the way I looked in the mirror, hated having my picture taken, was depressed and had no energy.  I was in pain all the time.

Christmas, 2013 I felt awful. 

I used to tell everyone, “I’m a lifetime member of Weight Watchers.  I know how to lose weight, I just have to do it.”  So I tried to do it my own way.  I cut back on food, ate lots of Weight Watchers vegetable soup.  Starved myself, went to the gym and did what I thought I should do.  And failed.  But the truth is, I did not fail.  That year, I learned to not give up.

While I did not lose 10 lbs, a month or even 2 lbs., per week, I did see an overall weight loss that year of about 25 lbs.

That's me on the far left...This was taken Thanksgiving, 2014.  I had lost about 25 lbs. here.

 But it wasn’t enough.  I still was in pain and still needed to lose a considerable amount of weight.

Arthritis in my left knee, used to plague me. I still have it, but it doesn't trouble me much at all anymore.

With the guidance of a personal trainer, I finally decided to stop doing things my own way and listen to what he recommended. When I told him I couldn’t do it that way, he said, “Then I can’t help you.”  That was my reality check.  

So, how did I do it?  How do I keep the weight off?  I use MyFitnessPal to keep track of my calories and macros.  Macros is short for macronutrients.  These are the key components of the food you eat:  fat, carbohydrates and protein.  I heard the saying, “Calories in / calories out.” (Meaning you have to burn more calories than you eat.)  I believed the best way was to cut back, but was wasn’t eating enough.  I actually had to eat an additional 400 calories every day over what I had been eating previously.  Your body needs calories to burn calories. It's easy!  Seriously, it is.  Believe it!

The second thing I started to do is watch my macros.  I adjusted the amount of carbohydrates and fat I consumed and increased my daily protein.  While I was working out, I wasn’t eating enough protein, which my body needed for lean muscle.  I had heard people talk about low carb diets, but I knew that was not for me.  By limiting my daily carbohydrates, I learned to be smart about them.   Finally, contrary to everything I knew from years of being on Weight Watchers, I threw out every low fat or sugar free item in my cupboard.  Fat is not bad for you.  Your brain needs fat to function properly.  While everything I thought about counting points told me low fat and fat free was best, I learned that 1 tbsp. of peanut butter in my morning protein shake or a handful of almonds kept hunger at bay.

Because it’s learning curve, counting calories and macros can seem overwhelming at first.  Take it slow and focus on calories.  If your goal is 1700 calories / day, make sure you eat at least that many calories.  Then try to eat your protein goal for the day.  Plan your meals to include at least 20-25 grams of protein.  Eat protein rich snacks to fill in the gap.  By focusing on calories and protein to start, you can gradually work on other food groups as well without overwhelming yourself.

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So whether you eat or drink, or whatever you do, do it all for the glory of God.

I Corinthians 10:31

This strategy works and it's easy, especially once you get the hang of it.  I haven’t gained the weight back because I stick with the program.  I hurt my back last February, which severely limited my activity.  While I did lose muscle mass during the recovery time, I did not gain any weight.  (Does the holiday weight I gained from Thanksgiving - New Year's count?)

Please contact me if you have questions on how to track calories or use MyFitnessPal.  It really is easy.  My favorite thing is that I can eat whatever I want, as long as I'm not eating crazy all the time.  It's about balance.

New entries coming soon:  

10 Minutes.  For those who want to make a change, but are still stuck in first gear.  Making a 10 minute workout count.

Why have a trainer?  When you're stuck or feel like you need an extra push, sometimes it helps to have a personal trainer.   Here I will share the successes and failures in working with a personal trainer.  It's worth the investment, I promise.

Tune for your play list:  This song has a great mellow beat, great for lifting or transitions during cardio or running.

"Closer" by The Chainsmokers ft. Halsey

Questions for you:  (Answer in the comment section below.)
Do you believe in resolutions?  Do you have any resolutions for the New Year?  

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Instagram:  @tracoleman99

Email:  tracoleman99@gmail.com

Goals

How was your weekend?  We went away for a wedding in Maine and it was amazing.  What a great weekend!

This is Part Three in my series "All or Nothing." Today I am focusing on fitness and exercise. This has been my biggest mental hurdle over the past year because I have been dealing with one injury or health related issue after another, with virtually no relief.  My doctor has given me at least two stern talking to's about overdoing it. I have had to take a MAJOR step back and let my body heal, which has resulted in both some weight (fat) gain, a significant loss in muscle mass, and a blow to my routine.

This was during recovery from my back injury.

What used to be normal is now work. What used to be a warm up is now my work out. While I used to go out for a 30+ mile bike ride 2-3 times per week, I have only been on one this entire season.

I, myself am fighting the all or nothing game. I want to be what I was a year ago. Heck, I'll take where I was six months ago. But that's not the case, so I stand here at the crossroads of "Try again, do it again, it's worth it!" and "Ugggh, I don't want to do this. It's hard."

When my motivation is high, I tend to overdo it. I just got over a migraine that lasted 10 days. And my shoulder has been bothering me for the past couple days.  It stinks to get old.

This post is all about setting weekly, or even daily fitness goals.   If you are just getting started, or are working your way back from injury or medical issues, the key to long term success is to start small.  Don’t set impossible goals you cannot achieve.  Be practical.  It's okay to reach a little, but don't set unattainable goals and set yourself up for failure.

I am thinking one bike ride is realistic and two is probably a stretch, but I am going to try to ride on Wednesday and again on Saturday morning.

I am doing this, starting today.  My nutrition for the weekend was literally off the chart, so today I am going to reign in the food demons and make sure I get my workouts in for the week, and that’s what my goals reflect.

I took the word "vacation" to heart.  I ate and ate and ate.  Rum Raisin ice cream on top and Peanut Butter Fudge Swirl on the bottom with a waffle cone bowl.  OMG, to die for.

For me, the mind game has to some extent been about time. I find myself thinking, "If I can't get to the gym and workout for an hour, why bother" has been a trap.  Truth be told, my weight on the scale hasn't changed more than 5 lbs since Christmas, and that's because I've got my nutrition figured out pretty well. But your muscle mass will diminish if you don't train, and that's what has happened. The rule about muscle weighing more than fat is fact, not fiction. So while the scale hasn't moved around much, my clothes don't fit like they used to.  The image in the mirror is not as sexy as it was. I don't like it.

I got to the gym yesterday and did a push workout.  Just because my nutrition was a mess for the weekend doesn't mean I couldn't work out.  It felt good to be home.

I battle between what I want (now) and what I want (long term). It's a struggle. And the problem is two fold. One: physically, I can't do what I could do or I run the risk of reinjury. Two: I have to turn off the nagging voice in my head that tells me to quit, to give up.  It’s so easy to just let my busy schedule take over my days.

This whole learning to listen to my body means turning off the dueling voices in my head.

Here are today's goals:

Part of my issue has been time and today is no exception.  I am bringing my gym stuff to work, going to the gym on my way home and then to my 4:00 p.m. appointment.

My challenge for you this week is to set some goals.  Make them SMALL and ACHIEVABLE.  If you don't work out at all, don't set out to walk six miles every day.  Try 3-5 walks per week ... maybe 1 - 2 miles per walk.  And, don't forget the weights.  Try a basic introductory workout at the gym like this one from BodyBuilding.com:  Best Beginning Weight Trainer Guide with Easy-to-Follow Workout or this one The Complete 4-Week Beginner's Workout Program from MuscleAndFitness.com.  The trick is start small and light.  Do NOT put the maximum amount of weight on the rack, thinking you got it.  If it feels like you got it, take it down at least one notch.  Focus on form over the amount of weight.  You don't want to overdo it and either hurt yourself or quit.

Questions for you (answer in the comment section below):
What did you do this weekend?
What goals do you have for the week?

Musical notes ♩♫ ♪ ♬ ♪

This is another MUST have on my playlist.  A definite favorite!

Can't Stop This Feeling by Justin Timberlake

I got the sunshine in my pocket, got that good soul in my feet...

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Email:  tracoleman99@gmail.com

All or Nothing: Part One

All or Nothing is a theme I have been discussing with several of my friends over the past couple of months.  I decided to write about it here.

For those of us who struggle with body image, weight management or trying to exercise, it seems to be a thought process we all have in common.

If I have to lose weight, I have to do it all or why bother.

This is NOT me!!!  But, if I think, "I have to look like that, or why bother?", I only set myself up for failure.

If I am trying to lose weight and I blow my diet, I might as well throw the towel in, because "I just can't do it."

#AllTheCarbs

If I join a gym and am faithful to workout two - three times per week, but then I have a tough week and just can't get there, "What's the point?"

It seems like those of us who struggle with our weight fall into this thought pattern and I want to try to address it here.

So, today's post is about this particular mindset.

I was overweight for most of my adult life. I did the yo-yo diet thing, repeatedly lost 20 - 30 lbs., only to put it back on again.  And again.  And again.  As I got older, my metabolism slowed down and the weight became harder to shed and the things I used to do for the "quick loss" didn't work anymore.  If I had a bad day, I would just go to town because I'd already blown it.  The problem was that getting back on the right path became increasingly more difficult every time I blew it and the mindset changed to, "I just can't do this. Why bother?  I'm a failure."

If this rings true to you, I want you to practice a few positive mindset tricks that have helped me.

1.  Focus on today ONLY.  Don't worry about tomorrow, just today.  Try to get through today and make it the best day you can.  If things go well, CELEBRATE!  If you have more of roller coaster day, don't let the downs derail you.

Therefore do not worry about tomorrow, for tomorrow will worry about itself.  Each day has enough trouble of its own.
Matthew 6:34

The "all or nothing" mentality has been something I have seriously struggled with since I hurt my back this winter.   While I've managed to keep my weight technically in check, I lost a lot of muscle mass and my strength has diminished drastically.  What I forget is how far I have come.  This side by side picture shows a HUGE transformation from where I started three years ago to where I am today.  And even though I am not where I was a year ago, learning that it doesn't have to be ALL or NOTHING keeps me in check and makes me humble.

2.  Create a mantra.  Your mantra is the positive expression or saying or word you say to yourself to help you.  Maybe it motivates you.  Maybe it helps you to keep your focus.  Maybe it just makes you smile.

When I was losing weight, my mantra was:
You are not a quitter, you can do this.

Now that I pretty much have that part down, I have a new mantra:
You are enough.  You are beautiful.  You are loved.

Maybe that sounds super self-indulgent of me.  But when you struggle with body image issues, it is important to hold onto these basic truths to keep yourself real.

Have I not commanded you?  Be strong and courageous.  Do not be frightened, and do not be discouraged, for the Lord your God will be with you wherever you go.
Joshua 1:9

3.  It's all about baby steps.  Every step you take in the right direction is a win.  BELIEVE this!

Have you ever seen a baby learning to walk?

They use a walker, or maybe they furniture surf.  Their parents hold their hands to support them.  They fall down.  A LOT.  But eventually they walk - unsupported.

Do you remember learning to ride a bike?  

You didn't just get on the bike and were off.  Maybe you had training wheels. Maybe someone held the back of your bike while you tried to pedal down the street.  Maybe you fell a dozen or so times.  But you learned how to ride it.

Or learning how to swim?  

When you first started swimming, you probably had an adult with you to hold you up, to make sure you didn't sink.  Maybe you used swimmies or a kickboard.  Maybe you had lessons.  They didn't just throw you in the deep end of the pool and expect you to be Michael Phelps.  You struggled, but eventually you learned how to float, how to kick, how to move forward.  Maybe you even learned all the strokes.

Well, with losing weight or developing a healthy lifestyle, you can't expect yourself to just get it all right at the first try.  This kind of thinking will ultimately end in defeat.  It does not have to be ALL or NOTHING.

Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.
Proverbs 3:5-6

Stay tuned for more on this topic...

Part Two is here.

Questions for you (answer in the comment section below):
If you have a bad day, how do you get back on track?
Did you do anything fun this weekend?

Musical notes ♩♫ ♪ ♬ ♪

I've been running more often lately and have added several new songs to my playlist.  I realize I need some even beat mellow tunes to set the pace so I don't put everything I have out there on my first mile or two, so I switched things up a little.  The audio version of this song has a great beat and is awesome for running or working out...

It Ain't Me by Selena Gomez (feat. Kygo)

Who's gonna walk you through the dark side of the morning?

It ain't me.  It ain't me.

On a side note, sorry I haven't written anything in a month.  If you follow me on Facebook or Instagram, you know I've been posting updates there, but life and a lack of inspiration has made writing a challenge.

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How to Beat the Munchies

Out in the real world, a lot of people ask me questions about how to lose weight and various other ideas.  One I seem to be fielding the most lately is, "How do you deal with snacking?"

So, let me ask you...

Do you find that you eat well all day, only to come home and want to eat everything in sight?

Do you go searching for anything you can have to satisfy that need to munch?

Is night time or after work the hardest time for you?  

Or is it resisting the goodies everyone brings into the office to "share"?

I'll be honest, I love to eat and the more I think I've got snacking figured out, the harder it is to control.

There are a few tips or strategies you can follow to help with the munchies, but they require a little forethought.  Failure to anticipate your needs will lead you to self-sabotage, so the trick is to know what will satisfy your cravings, while simultaneously satisfying your needs.

The first trick is to plan healthy snacks.  Think about it, if you eat breakfast at 6, lunch at about noon and dinner at 6, or so, that's a long time between meals.  So, to keep yourself satisfied, you really should have mid-morning and mid-afternoon snacks.  Nothing crazy, but a couple healthy snacks on hand. Planning basically means you have the food accessible.  Most of my snacks don't require any prep, just making sure the fridge / shelves are stocked.

Here are some suggestions:

Almonds (1 oz. = 160 calories, 6 g carbs, 14 g fat, 6 g protein)

A protein bar (depending on the brand = 200 calories, 16-23 g carbs, 6-7 g fat, 20-21 g protein

An apple with peanut butter (270 calories, 29 carb, 16 g fat, 8 g protein)

Greek yogurt with 1/2 serving granola (I use Bear Naked granola)  (195 calories, 22 g carbs, 4 g fat, 18 g protein)

A protein shake with a frozen banana (235 calories, 30 g carb, 2 g fat, 28 g protein)  I use left over cold coffee for my liquid and it makes a great pre / post-workout snack! (Not pictured)  Leave it in the blender a little longer than normal and viola!

Note one common thread: these just about ALL have a decent amount of protein AND healthy fats.

Things to avoid:

• Trigger foods (for me, that's raisins, chocolate, cookies). What do you eat that makes you want more and more?  You may want to keep these kinds of things OUT of the house completely.
• High carb foods with little to no protein or fat - while an orange or baked potato chips may taste good, they may not sustain you.  Try some fruit with cottage cheese or nut butter instead. (That's why I'll have an apple with peanut butter.)

If you are truly hungry, make sure you are eating enough for breakfast and lunch.  Skipping meals, or not eating enough, lends to hunger.  If you find that nothing satisfies you, binging is a potential hazard, which is an entirely different problem in and of itself.

When you feel hungry, but you know you shouldn't be hungry, ask yourself if you really are thirsty.  Chances are a glass of water will take care of your need to munch.  I just had a handful of almonds and two glasses of water and I feel much better.

I keep water in the fridge all the time, with sliced lemon.  It taste much better than straight from the tap and is a lot less expensive than drinking bottled water all the time.

When all else fails, try gum.  Yep, sugarless gum might just satisfy your need to chew and your need for something sweet.  One slice of Extra gum is only five calories.

If it's ice cream you love, try Skinny Cows.  I recommend you keep them out of reach, so one is enough. I keep these in the freezer in the basement and save them for my night time snack.  It satisfies my need for ice cream without a ton of bed time calories.

160 calories:  28 g. carbs, 3.5 g fat, 4 g protein

Thought I'd start sharing my favorite workout tunes with you.  Share yours in the comment section.  Here is my absolute new favorite workout song:

Chained to the Rhythm by Katy Perry, feat. Skip Marley

Questions for you: (answer in the comment section below)

How do you beat the munchies?  Do you prefer sweet treats of salty treats?  What's your one major trigger food?

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