The single best weight loss tool ever
...if you choose to use it!
When people meet me, they think I always eat healthy. They think I never cheat. They think I’ve been eating like this most of my life. I like when these people meet people who have known me for a long time and find out that it’s just not true. They find out how “CRAPPY” I eat sometimes. Let’s face it, I’m human and I fall off the wagon too.
Ok, so here is the real deal. I eat healthy 90% of the time. I eat a lot of grilled chicken and fish and roasted vegetables and salads. But I really love food and on a Saturday night, I cheat. A glass of wine. A dessert shared with my husband. And while most people would say that there is nothing wrong with that (and there isn’t), I know that my problem is that I can’t stop there. A glass of wine turns into three. A dessert shared between my husband and I turns into two desserts that I finish myself. And all the diet progress I made during the week is lost in the span of one meal. And if I’m not careful that starts to snowball and I start eating crappy on Sunday and Monday.
It’s a slippery slope.
Sound familiar?
Well, for me the only way to stay on track and not slide down that slippery slope is to use the best weight loss tool ever. No, its not some fancy piece of exercise equipment. No, it’s not expensive supplements. And no, its not some crazy diet. It’s actually free and I’m going to share it with you today. You will have the answer in your hands and you can be successful too...if you choose to use it!
So what is it?
It’s a food log.
The simple act of writing down what you eat.
Why is this such a great weight loss tool? Well, it keeps you honest. When you have to write down what and how much you have eaten, it forces you to be honest.
So if it is so simple, why doesn’t everyone food log? Well, here are just three of the many reasons.
Being honest with yourself is not always fun
Let’s face it, no one wants to food log because it makes you have to be honest with yourself about that cookie you had in the break room at the office or the french fries you took off of your son’s plate at the diner as you ate your grilled chicken salad. To be successful, you need to log it all, forget anything and you aren’t being honest. But just remembering that you’ll have to log that cookie may make you not eat it.
It’s time consuming
To really make food logging effective you need to think about your meals, prep them ahead of time, and count everything. That includes measuring out your food. From the number of almonds in a serving to how many ounces of chicken you put on your salad. I know that this is where food logging becomes most effective for me. I can spend weeks eating right and not lose weight because I am over eating the “right things”. When I start measuring what I’m eating I become successful.
We become complacent
I don’t food log all the time. Pretty much for the reasons discussed above. I food log for a while, lose the few pounds I was looking to lose. Tell myself that I am doing a good job and then stop logging. I become complacent, and I’ll be good...for a while. But after a week or so I can no longer keep my over eating in check and need my food log again. I know that if I want to continue to be successful, I need to keep on logging.
How can you make it easier?
The right tools
Accurately logging what you have eaten is not an easy task but can be made much easier with the right tools. Keep your measuring cups handy and invest in a food scale. I bought one from pampered chef. Its battery powered and measures either in grams or ounces. I use it every day, especially when I am packing my lunch for work for the next day, or when I am portioning out a large batch of a recipe. You can get a decent food scale for under $20 and it is a huge help.
There’s an app for that
There are so many food logging apps out there that are also available on the web so that you can log your meals on your phone or using your computer. Personally, I have only used one but it has been very easy to use and helpful. I use Myfitnesspal. It is free for the standard version and has a few features that make food logging easier. First, on the phone app you can scan the UPC code of any packaged food and you will instantly have all the nutritional information logged. Second, it allows me to repeat meals so that if I have the same lunch or dinner I can just copy and paste the entire meal and make any edits to portion size as needed. Lastly, I like to cook my own meals and it allows me to input recipes and save them so that the next time I make the same recipe the information is already saved on my profile. You can even download the recipe from a webpage directly into the app.
Prelog
Part of logging is planning. When you are planning your meals you can use your food log app to calculate calories and grams of fat, carbs, and protein. It will also help you spread your calories out throughout the day so that you don’t get too hungry and start snacking. Pre-logging your daily food will help you keep track without going over your goals.
So why food log?
Because it’s worth it. If you really want to be successful, food logging is the way to go. You already know what to eat and what not to eat. We all do. Now just plan ahead and keep track and you will drop the weight sooner than you think.
Tuesday, October 30, 2018
Monday, September 14, 2015
Lose Fear, Choose Opportunity
This summer, I have been on a journey, physically, mentally, and emotionally.
As I mentioned in a previous post, after completing the Spartan Sprint (3-5 mile obstacle course race) in June, I was convinced to sign up for the Spartan Super (8-10 mile obstacle course race) by a couple of friends. In the process of training, I was further convinced to sign up for the Spartan Beast (13+ mile obstacle course race) so that we can complete what is known as the Spartan Trifecta.
The fact that I even signed up for these races shocked me. I never thought I would do anything more than the sprint. But apparently I was the only one who was shocked by it. I asked my coach when he knew I'd try for the trifecta, he said June 2014, right after my first sprint. That was more than a year before I signed up for these races. Truth is, I was so scared of that first race that I cried at work the day before the race three times.
Why was I so scared? Thousands of people complete these races almost every weekend. They may not all win. They may not be in incredible shape. It may take them a long time to complete the course. But they finish. So why was I so scared?
As with most things, people are fearful when they are not confident in the outcome of the situation. I was not confident that I could do it and so I was scared.
So in June 2014, I finished my first Spartan race. It was 4.5 miles and it was so much fun. It took almost 3 hours for me to complete, but I was so proud of what I was able to do. I couldn't wait for June 2015 to come around so that I could do it again. This year, no tears, no fear, just excitement. What was the difference? Confidence.
Confidence is a powerful thing.
Everyday people give up opportunities to grow because they lack confidence. Maybe you didn't speak up when you had an idea at work. Or you didn't answer a question in class. Or you didn't go talk to the girl that you have noticed every Monday during lunch for the last 3 months.
Think about who gets the promotion at work, or who tends to get a date with that girl. Is it the person who sits quietly or the person who walks into a room with confidence that everyone notices?
Some people are naturally confident, but most of us aren't.
That first Spartan sprint gave me the confidence to sign up for another one the following year. That second race gave me the confidence to sign up for Spartan Super. But I didn't do it on my own. I'm fortunate enough to have coaches and friends that have supported me all along the way. Every time I lost that confidence, someone was there to build me back up.
Lack of confidence in a major reason why people who want to lose weight don't go to the gym. If you walk into the gym and feel like you don't know what you are doing or that you can't complete the workout, or if you walk into a gym and feel intimidated by others, it makes you not want to even bother going back.
Why? What are we afraid of?
That you will make a fool of yourself?
Is that something to be afraid of?
What can you do to help your build your confidence?
Go with a friend.
Hire a trainer.
Build a support team.
When I signed up,for the Spartan Super and then the Spartan Beast, just the idea of these races scared me, but I made a decision this summer to lose fear and choose opportunity. I knew I had a great team and supportive friends. So I spoke to my coach about training. And worked hard all summer.
This summer I committed myself to the opportunity to complete the Spartan trifecta. I had a great time running the Sprint (just under 5 miles and about 21 obstacles) in June. This past weekend I completed the Super in New Jersey. It was about 9 miles and 27 obstacles and not something I thought I could have or would have done a year ago. I need to thank all the people who helped build my confidence when I didn't think I could have done this.
There is one piece of the puzzle left. This weekend I will be going to Vermont to run the Spartan Beast. This race will be over 15 miles and more than 30 obstacles. I'm scared and my confidence is wavering from minute to minute, but I know I have done everything I could possibly do to prepare for the Beast. I also know that my team, friends, and coaches are there to build me up. I worked hard all summer for this opportunity.
This summer I chose opportunity over fear, and it's been the best summer of my life.
Wednesday, July 15, 2015
Two years of progress: Why you shouldn't put too much emphasis on the number on the scale.
When I first stepped into Training For Warriors (TFW) Long Island two years ago today, they had just opened. I really didn't know what to expect. I had just lost 15 lbs and wanted to start an exercise program. It was different than anything I ever experienced, and I couldn't even finish my first workout. The coaches talked about being lean and strong but it was lost on me. I just had a feeling that this was something special. So with blind faith, I signed up.
Two years ago, I couldn't do most of what I could do today. My original deadlift goal is now the warm up set to my warm up set. I had no upper body strength. Any time I tried any upper body exercises, I would throw my back out. I couldn't do a push up, a pull up, or a chin up. It took a while, but I strengthened my lower body, my core, and the upper body strength came too.
There is no doubt that I am physically stronger today than I was two years ago but strength comes in many ways and more important than my physical strength is the mental strength that I have attained. Personally, I know I'm a stronger person now and that has made me a better wife, mother, friend, and teacher. TFW has given so much and in return I have tried to share it with as many of my friends as possible.
While I can go on and on about how great TFW is, I am upset about one thing.
As time went on and the membership grew, The coaches added new equipment and methods of support for the members. One thing they started doing was taking before pictures and measurements of all new clients. Since I joined so early on, they never weighed me, or took my measurements, or my pictures. I had a picture from before my initial weight loss (about 10 months before I joined TFW,) and I knew that I dropped 3 sizes after joining, but I never had a true TFW transformation picture.
Until last week.
If you don't know what timehop is, it's an app that accesses all your social media and tells you each day what you posted on that day the year before,and two years before and three years before, etc. Thanks to timehop, I finally have a Tfw transformation picture.
Two years ago on July 4, I went to Aruba. A few days after I got home from that trip, I joined TFW. Timehop sent me a picture of myself two years ago on July 5. If you compare that picture to one I took this year, you can see major differences in my body. Everything is more shapely and toned. So two years later I am leaner, stronger, and more confident and I could not have made this transformation without the support of my coaches and TFW familia.
While I'm thrilled to finally have a transformation picture, an important lesson has come out of all of this. It's a lesson that has been very difficult for me to learn. While I lost some additional weight after I joined TFW, in the last 8 months, I have gained some of my weight back and I have been very upset. With every monthly weigh in I get frustrated that the weight is returning. When my coach asks me how my clothes fit, I always tell him that they still fit the way they have. Then he tells me to stop worrying about the weight. Let's go back to that transformation picture. Can you believe that I weigh more in the after picture that I do in the before picture? Well, it's true. I guess being 135 lbs is one thing, but being 135 lbs and strong and lean looks and feels very different.
Monday, July 6, 2015
If you change nothing, nothing will change
If someone said to you that your life would be exactly the same 5 years from now, would you be happy or do you hope that somehow your life will be different?
Two and a half years ago I decided it was time I lose some weight. I was unhappy with my size and unhappy looking at myself in the mirror. I knew that I needed to change in order to achieve that goal. Clearly I wasn't going to lose weight by eating pasta every night and snacking constantly.
In that time, I have experienced an ongoing series of changes in my life. Obviously the big two were changing my diet and adding exercise. But even within those areas, things have changed. As the weight came off, my goals changed as well. I no longer just wanted to lose weight, I wanted to get fit. Then, it wasn't just about being fit, I wanted to be strong.
When you start making drastic changes in your life, you quickly find out who your real friends are. They are the ones that are supportive and help you along the way even though they may not choose the same choices as you have. I was lucky to have a group of fantastic friends and an understanding husband who saw all the good my changes were making for me as a person and for us as a family. But trust me, not all of my friends were that understanding and so some of my friends changed as well.
My idea of exercise used to be taking a kick boxing class or maybe taking a 1 mile walk. I never thought that two years later I'd be lifting weights, running obstacle course races, and running on trails through the woods for miles. I never thought that because two years ago, I couldn't do that, and even if I physically could, I never would have. If something was uncomfortable, I just didn't do it. Obviously sitting on the couch and watching tv is easier than running (something I had never done before). But in order for me to reach my goals, I had to change.
In September I'll be running another Spartan race. This summer I'll be training for that race. The other day I went for a trail run with a few friends from the gym. This is only the second time I have ever done this. If you knew the pre-2013 me, you know this is not something I would ever volunteer for let alone help organize. And while this was part of my Spartan training, something great happened while I was there. I wasn't just training for a race, I was really enjoying myself. I found myself looking at the flowers in the woods and taking in the beauty of the scenery and thinking “How did I get here? How did I become this person who enjoys running through the woods up a mountain?” If you asked me two years ago where I thought I would be now, this was definitely not what I would have pictured. But the last two years I have embraced change (maybe not as willingly in the beginning, but much more so now).
So here is today's lesson, one I learned over the last couple of years from some really great people who have helped me along the way. If you aren't happy with something in your life, it isn't going to change itself. Sit down and be honest with yourself. What is your goal? What do you want to change? Now list 2 things you can do to make that change happen. Here is the hardest part- you have to decide that you want to do those things to make that change. No one can force you to change but you. And it's going to be uncomfortable. So unless you are committed to that change, it's not going to happen. You are in control of who you become and if you change nothing, nothing will change.
Tuesday, May 26, 2015
Who is your accountabilibuddy?
A great coach is a very important part of keeping someone motivated to get to the gym and train. However, sometimes getting that motivation is difficult, especially after a long day at work.
I'm lucky that I train at a gym with great coaches and an amazing group of people who constantly motivate and support each other. Within that group, I have a smaller group of friends that keep me laughing and having fun throughout the day and especially while I'm training. These are my ACCOUNTABILIBUDDYs. We keep track of who is training when, and try to train at the same time. Training together is FUN, and keeps me going even when I'm exhausted.
Lately, I've let the fun slip away but I was reminded by my coach not to forget to have fun. Training with my buddies isn't always possible as we are all working moms with many responsibilities. In the last few weeks, I have been able to train with them again and I have been reminded about how fun it is.
If you are struggling to find the motivation to train, get a friend to train with you. Hold each other accountable. But most of all, have fun. It makes it so much easier.
I'm lucky that I train at a gym with great coaches and an amazing group of people who constantly motivate and support each other. Within that group, I have a smaller group of friends that keep me laughing and having fun throughout the day and especially while I'm training. These are my ACCOUNTABILIBUDDYs. We keep track of who is training when, and try to train at the same time. Training together is FUN, and keeps me going even when I'm exhausted.
Lately, I've let the fun slip away but I was reminded by my coach not to forget to have fun. Training with my buddies isn't always possible as we are all working moms with many responsibilities. In the last few weeks, I have been able to train with them again and I have been reminded about how fun it is.
If you are struggling to find the motivation to train, get a friend to train with you. Hold each other accountable. But most of all, have fun. It makes it so much easier.
Tuesday, March 24, 2015
I Love Beets!
I never used to eat beets. As a kid, I only tried pickled beets and that didn't do it for me. I never tried them again, until last year when my husband asked me to make beets for him. I went to the store and bought yellow beets, roasted them, and tried again. I was hooked. I'll say it loud and proud, I LOVE BEETS!
Beets are sweet and delicious and a great add on to any salad or side dish for any meal, hot or cold. They are colorful and jazz up the presentation of any plate. However, in addition to their appeal both in taste and visually, beets have nutritional qualities that make them a wonderful addition to anyone's diet.
Why eat beets?
Aside from being delicious, recently, the chenopod family of plants, including beets, chard, spinach and quinoa, has shown an increasing number of health benefits not readily available from other food families. Beets are a unique source of phytonutrients called betalains, that have been shown to provide antioxidant, anti-inflammatory, and detoxification support. The antioxidant properties may have an anticancer effect and the anti-inflammatory properties may promote cardiac health. Beets are an excellent source of folate and a good source of potassium, dietary fiber, vitamin C, vitamin B6, and iron. Although you can see these betalain pigments in other foods (like the stems of chard or rhubarb), the high concentration of betalains in the flesh of beets provides a great source of the compounds that promote these health benefits.
Okay, I'll go buy some beets. But what do I do with them?
Go to the store and buy fresh beets, they really are very easy to make. Beets can be purchased either with or without the greens. I prefer buying them with the greens, because I think they are fresher, and because you can make a second side dish out of the greens. If you enjoy sautéed spinach or Swiss chard, I encourage you to try the beet greens. You can sautée them with garlic and add mushrooms or you can simply boil them for a minute or two. They are very good.
I have only ever prepared my beets 2 ways. Usually, I stick with the simple roasted beets.
Roasted Beets
1. Cut off the top and bottom of the beet and rinse well
2. Wrap the beets individually with aluminum foil and place them in a baking dish
3. Roast at 400 for an hour
4. The skin will peel of easily after the beets are roasted.
In my research for this article, I learned that the betalains are sensitive to heat and begin to breakdown with lengthy cooking. The next time I make beets I am going to try the 15 minute steam recipe.
15 Minute Steamed Beets
1. Cut off the top and bottom of the beets, rinse well, and cut into quarters
2. Place a small amount of water at the bottom of a pan and bring to a boil
3. Steam the beets for 15 minutes
4. Allow the beets to cool and the skin will come off easily
5. Toss beets with lemon juice, olive oil, and herbs.
Beets can also be consumed raw. They can be grated directly into a salad and are a great addition to slaws. Over the summer, I made a great carrot and beet slaw. I found the following recipe on the Spartan recipe website.
Carrot and Beet Slaw
Ingredients
2 medium beets
1 large carrot
2 tbs olive oil
1 tbs red wine vinegar
Salt and pepper to taste
Directions
1. Peel beets and carrot.
2. Coarsely grate beets and carrot into bowl (i used the grating attachment on my foor processor).
3. Pour olive oil, red wine vinegar, salt and pepper onto grated beets and carrot.
4. Mix thoroughly; serve, and enjoy!
So if your only experience with beets was out of a can or a jar, I encourage you to try again. You may be surprised.
If you are a seasoned beet eater, please share your favorite beet recipes here. I'd love to expand my beet repertoire.
Beets are sweet and delicious and a great add on to any salad or side dish for any meal, hot or cold. They are colorful and jazz up the presentation of any plate. However, in addition to their appeal both in taste and visually, beets have nutritional qualities that make them a wonderful addition to anyone's diet.
Why eat beets?
Aside from being delicious, recently, the chenopod family of plants, including beets, chard, spinach and quinoa, has shown an increasing number of health benefits not readily available from other food families. Beets are a unique source of phytonutrients called betalains, that have been shown to provide antioxidant, anti-inflammatory, and detoxification support. The antioxidant properties may have an anticancer effect and the anti-inflammatory properties may promote cardiac health. Beets are an excellent source of folate and a good source of potassium, dietary fiber, vitamin C, vitamin B6, and iron. Although you can see these betalain pigments in other foods (like the stems of chard or rhubarb), the high concentration of betalains in the flesh of beets provides a great source of the compounds that promote these health benefits.
Okay, I'll go buy some beets. But what do I do with them?
Go to the store and buy fresh beets, they really are very easy to make. Beets can be purchased either with or without the greens. I prefer buying them with the greens, because I think they are fresher, and because you can make a second side dish out of the greens. If you enjoy sautéed spinach or Swiss chard, I encourage you to try the beet greens. You can sautée them with garlic and add mushrooms or you can simply boil them for a minute or two. They are very good.
I have only ever prepared my beets 2 ways. Usually, I stick with the simple roasted beets.
Roasted Beets
1. Cut off the top and bottom of the beet and rinse well
2. Wrap the beets individually with aluminum foil and place them in a baking dish
3. Roast at 400 for an hour
4. The skin will peel of easily after the beets are roasted.
In my research for this article, I learned that the betalains are sensitive to heat and begin to breakdown with lengthy cooking. The next time I make beets I am going to try the 15 minute steam recipe.
15 Minute Steamed Beets
1. Cut off the top and bottom of the beets, rinse well, and cut into quarters
2. Place a small amount of water at the bottom of a pan and bring to a boil
3. Steam the beets for 15 minutes
4. Allow the beets to cool and the skin will come off easily
5. Toss beets with lemon juice, olive oil, and herbs.
Beets can also be consumed raw. They can be grated directly into a salad and are a great addition to slaws. Over the summer, I made a great carrot and beet slaw. I found the following recipe on the Spartan recipe website.
Carrot and Beet Slaw
Ingredients
2 medium beets
1 large carrot
2 tbs olive oil
1 tbs red wine vinegar
Salt and pepper to taste
Directions
1. Peel beets and carrot.
2. Coarsely grate beets and carrot into bowl (i used the grating attachment on my foor processor).
3. Pour olive oil, red wine vinegar, salt and pepper onto grated beets and carrot.
4. Mix thoroughly; serve, and enjoy!
So if your only experience with beets was out of a can or a jar, I encourage you to try again. You may be surprised.
If you are a seasoned beet eater, please share your favorite beet recipes here. I'd love to expand my beet repertoire.
Friday, March 13, 2015
Step by Step- It's a Way of Life
When I started this blog 3 months ago and called it the “No More Crap Diet,” I never outlined an actual diet for you. This is because it isn't a diet, it's a way of life. Almost three years ago, I started to change my life. In that time, I have tried to cut the crap out- out of my diet and out of my life.
“What diet are you on?”
I hate the word diet. Mostly because people associate it with something you do for a limited amount of time. People say “I'm on a diet” or “I'm off my diet today” or “I quit that diet a while ago,” and then they expect the benefits that were associated with those diets to continue even though they are no longer “on the diet.”
Do you continue to make money after you quit your Job? No. Then why would you continue to lose weight after you quit your diet? A diet won't work, until you change your outlook on eating.
When I use the word diet, I am referring to the way I eat, day in and day out. It didn't all happen at once, it evolved over the last three years and continues to evolve as my body’s needs change.
So how did I start? Pretty much the way most people who are starting a diet would start. I started by cutting calories and logging my food intake. It didn't take the first time, I started and stopped about 3-4 times before it became routine. In that time, I learned that I needed to eat protein and veggies and that would let me still eat enough and stay under the desired calorie count.
I started to cut some things out of my daily diet. I stopped grabbing a bagel when I didn't bring lunch. I stopped snacking on the cookies and cake that my coworkers were bringing in even though it looked delicious. I stopped grabbing a handful of pasta that I just made for the kids for dinner. I started teaching myself to have self-control and, in the process, I cut a lot of crap!
I also had to start doing certain things. I started cooking more instead of take out during the week. I made sure that I always had healthy snacks. There was always a bag of carrots and a bag of almonds available both at work and at home. I bought plenty of fresh fruit and veggies or at least had bags of frozen broccoli in my freezer just in case. I found the best place around work to get a customized chopped salad so I had a back up plan if I didn't prepare my own lunch.
As my routine changed, my body’s nutritional needs changed as well. When I started running and lifting weights, I had to increase the number of calories that I was eating. I started reading about nutrition and macronutrients and the body’s need for different fuel sources at different times (this is a topic for a different blog post). While I previously had cut almost all carbs (except those from fruit and veggies) out of my diet, I have recently started to bring the carbs back into my diet. Oatmeal, sweet potatoes and Ezekiel bread are now staples in my meal planning.
“But it's so overwhelming…”
If you feel like it is so overwhelming, then don't change everything at once. Remember you are making a long term change for the better, so make sure you set yourself up for success.
“What diet are you on?”
I hate the word diet. Mostly because people associate it with something you do for a limited amount of time. People say “I'm on a diet” or “I'm off my diet today” or “I quit that diet a while ago,” and then they expect the benefits that were associated with those diets to continue even though they are no longer “on the diet.”
Do you continue to make money after you quit your Job? No. Then why would you continue to lose weight after you quit your diet? A diet won't work, until you change your outlook on eating.
When I use the word diet, I am referring to the way I eat, day in and day out. It didn't all happen at once, it evolved over the last three years and continues to evolve as my body’s needs change.
So how did I start? Pretty much the way most people who are starting a diet would start. I started by cutting calories and logging my food intake. It didn't take the first time, I started and stopped about 3-4 times before it became routine. In that time, I learned that I needed to eat protein and veggies and that would let me still eat enough and stay under the desired calorie count.
I started to cut some things out of my daily diet. I stopped grabbing a bagel when I didn't bring lunch. I stopped snacking on the cookies and cake that my coworkers were bringing in even though it looked delicious. I stopped grabbing a handful of pasta that I just made for the kids for dinner. I started teaching myself to have self-control and, in the process, I cut a lot of crap!
I also had to start doing certain things. I started cooking more instead of take out during the week. I made sure that I always had healthy snacks. There was always a bag of carrots and a bag of almonds available both at work and at home. I bought plenty of fresh fruit and veggies or at least had bags of frozen broccoli in my freezer just in case. I found the best place around work to get a customized chopped salad so I had a back up plan if I didn't prepare my own lunch.
As my routine changed, my body’s nutritional needs changed as well. When I started running and lifting weights, I had to increase the number of calories that I was eating. I started reading about nutrition and macronutrients and the body’s need for different fuel sources at different times (this is a topic for a different blog post). While I previously had cut almost all carbs (except those from fruit and veggies) out of my diet, I have recently started to bring the carbs back into my diet. Oatmeal, sweet potatoes and Ezekiel bread are now staples in my meal planning.
“But it's so overwhelming…”
If you feel like it is so overwhelming, then don't change everything at once. Remember you are making a long term change for the better, so make sure you set yourself up for success.
Here are a handful of changes that I have made over the last three years.
- No more pasta
(This started as "pasta is not the main course, maybe a little on the side", and then "no pasta"- going cold turkey would be too difficult)
- Switched coffee with whole milk and sugar to coffee with only skim milk or almond milk
(This took 2 years to change)
- Drink at least 2 liters of water per day
(This was my 2015 New Year's resolution - read about it here)
- No more diet soda
(The most recent change as of February 2015- so far so good!)
All of my changes have been gradual, every couple of months I cut something bad out or start doing something good.
So start small and change one or two things over time. It may take longer but it will last longer too.
So start small and change one or two things over time. It may take longer but it will last longer too.
What changes have you made and what is your next step?
Tuesday, February 10, 2015
Never Give Up – a lesson to be learned from the Super Bowl
If you know me at all, you know I hate football. My allegiance to the New York Giants was forced upon me by marriage, but truly the only reason I care who wins is it will put my husband in either a good or bad mood. That and the color of the team uniforms are the deciding factors in which team I root for, if you can even get me to sit and watch the game in the first place. But, year after year, I participate in the American tradition of attending a Super Bowl party and watching the game, even though, really, I'm more concerned with the commercials, the halftime show, and what boxes I have in the pool at work.
This year was no different. I decided that I wanted the Seattle Seahawks to win for three reasons:
1. That's what my husband and kids wanted
2. My kids were wearing Seattle Jerseys
3. Seattle has really nice uniforms
As I half-heartedly watched the game, I was very happy to see that Seattle was in the lead. But we all know that that is not how it ended.
Many people have different opinions of the outcome of this game, but my point of view is kind of unbiased, as I didn't really care who won. I have asked many people what they think the take home message was from this game, and I have listened to their different opinions, but here is what I think.
I think the message is NEVER GIVE UP. The New England Patriots went into halftime down 10 points. They went into the fourth quarter down 10 points. I'm pretty sure that wasn't the game plan going into the biggest game of the year. But they didn't give up.
What's the analogy here?
Lots of people try to get healthier by eating better or beginning to exercise. Sometimes people start too quickly and take too much on at once. Maybe you tried and failed already. I say, NEVER GIVE UP.
Did you make a New Years resolution this year? Have you already forgotten about it? That's okay. It doesn't have to be the new year for you to decide to change your life for the better. Start small, pick one thing that you want to change, and don't be afraid to pick something that you have tried to do before, but weren't successful at.
In January of 2015, I posted a blog that outlined three strategies to help you achieve your goals (Making Your Resolutions a Reality). If you didn't already read it, check it out. If you did, have you been successful? In that same blog post, I mentioned that I have tried to get myself to drink more water time and time again. I failed numerous times.
But I didn't give up.
This year, my New Year’s resolution was to drink at least two liters of water a day. I am happy to say that it is now mid-February, and so far I have been successful. There may have been one or two days that I may have fallen short a tad, but for the most part, I have been drinking about three liters of water each day. I have noticed a difference in how I feel. I have not had any headaches (most of my headaches are hunger or dehydration induced). I'm glad I didn't give up.
When I discussed the idea of this blog post with my husband, I asked him what he thought a lesson learned from the Super Bowl was. He did not say “Never Give Up.” He wasn't looking at the game from the New England Patriot point of view and I know (at least where I come from) that many people agree with him. But put yourself in the Patriot’s shoes for a minute. It would have been really easy to give up in the second half. It would have been even easier to give up in the fourth quarter when you are down by 10 points. But they didn't, and because they didn't, they won the game.
Your game isn't over yet either, don't give up, you can still win.
This year was no different. I decided that I wanted the Seattle Seahawks to win for three reasons:
1. That's what my husband and kids wanted
2. My kids were wearing Seattle Jerseys
3. Seattle has really nice uniforms
As I half-heartedly watched the game, I was very happy to see that Seattle was in the lead. But we all know that that is not how it ended.
Many people have different opinions of the outcome of this game, but my point of view is kind of unbiased, as I didn't really care who won. I have asked many people what they think the take home message was from this game, and I have listened to their different opinions, but here is what I think.
I think the message is NEVER GIVE UP. The New England Patriots went into halftime down 10 points. They went into the fourth quarter down 10 points. I'm pretty sure that wasn't the game plan going into the biggest game of the year. But they didn't give up.
What's the analogy here?
Lots of people try to get healthier by eating better or beginning to exercise. Sometimes people start too quickly and take too much on at once. Maybe you tried and failed already. I say, NEVER GIVE UP.
Did you make a New Years resolution this year? Have you already forgotten about it? That's okay. It doesn't have to be the new year for you to decide to change your life for the better. Start small, pick one thing that you want to change, and don't be afraid to pick something that you have tried to do before, but weren't successful at.
In January of 2015, I posted a blog that outlined three strategies to help you achieve your goals (Making Your Resolutions a Reality). If you didn't already read it, check it out. If you did, have you been successful? In that same blog post, I mentioned that I have tried to get myself to drink more water time and time again. I failed numerous times.
But I didn't give up.
This year, my New Year’s resolution was to drink at least two liters of water a day. I am happy to say that it is now mid-February, and so far I have been successful. There may have been one or two days that I may have fallen short a tad, but for the most part, I have been drinking about three liters of water each day. I have noticed a difference in how I feel. I have not had any headaches (most of my headaches are hunger or dehydration induced). I'm glad I didn't give up.
When I discussed the idea of this blog post with my husband, I asked him what he thought a lesson learned from the Super Bowl was. He did not say “Never Give Up.” He wasn't looking at the game from the New England Patriot point of view and I know (at least where I come from) that many people agree with him. But put yourself in the Patriot’s shoes for a minute. It would have been really easy to give up in the second half. It would have been even easier to give up in the fourth quarter when you are down by 10 points. But they didn't, and because they didn't, they won the game.
Your game isn't over yet either, don't give up, you can still win.
Monday, January 26, 2015
Pick a Pair of Pants and Scale Back the Scale- A 30 day No Scale Challenge
All women have it. You know what I'm talking about. That pair of pants in your closet that you love. You may not fit into them right now, but you refuse to get rid of them because you love them and you are hoping that one day you may fit into them again.
At the beginning of my weight loss/ fitness journey (2 years ago), the clothes in my closet ranged over 4 sizes. I had one of these favorite pairs of pants in the two smallest sizes, and while I got rid of everything else in those sizes, I never got rid of those two pairs of pants. Fitting into these pants again was not an unattainable goal. It could happen and I really wanted it.
Periodically, I tried the pants on. I remember the day that I fit back into the larger of the two pairs of pants. I was so excited and motivated to continue my journey. Every time I wore them it reminded me how much my hard work and dedication to eating clean had paid off. Soon enough Those pants started getting too big on me and the smaller pants began to fit. Overtime, those became to big for me as well.
During all of this I developed a bad habit, I weighed myself daily and I was frustrated when the number on the scale wasn't going down. Why did this frustrate me when my clothes where falling off me? It was clear every time I got dressed that I was losing inches. I’m now two sizes smaller than the smallest size I had left in my closet, having gone down a total of 5 sizes. The fascinating part is that while I dropped the last two sizes, I didn't drop any more weight.
So what is this post all about? Well, I'm trying to cure my bad habit. Logically, I know that the number on the scale is just that, a number. I also know that as I train hard at the gym and continue to eat right, I am building lean muscle mass that may cause my body weight to increase while helping me burn fat.
But… I just can't get over that number on the scale.
So I'm getting rid of it.
I will weigh myself on February 1, and then for the entire month of February, I am getting rid of the scale in my house. I will give it to my husband and tell him to find some place to hid it from me and not give it back until March 1. This may sound like an easy thing to do, but when you have been weighing yourself two times a day for over two years, it's not so easy.
That doesn't mean that I'm finished with clean eating and tough workouts. If anything, I will probably want to eat cleaner and work harder at the gym since I won't have a scale to weigh myself. The thought of doing this scares me, but part healthy living does not only include improving physical health by training and eating well. It also includes my improving my mental health. Weighing myself multiple times a day is not a healthy thing to do.
So instead, I will rely on my pants. I will just make sure that the pants I fit into now still fit me. There are two pairs that I will use as my measure. One is great pair of skinny jeans that always make my behind look great and the other are the pants of a great suit I just bought this summer that I think are just a tad too tight around my hips. I picked these because I love them both and I'll know just by putting them on if I have gotten bigger, smaller or stayed the same size regardless of what the scale may say.
Who else has an obsession with the scale? And who else wants to join me in February for the 30-day No Scale Challenge?
Great, so now it's your turn. Go into your closet and pick out a pair of pants. If you are happy with where you are now, pick your favorite pair of jeans. If you are working to lose some inches, then pick a pair one size down from where you are now.
What did you pick? What do they look like? Why did you pick those?
I'm interested in hearing what you picked and why. Please comment below and let me know. If you would rather do that privately, then send me a private message.
I'll be posting here throughout the month about how my clothes fit, how I feel, and how I am performing at the gym, so comment on this post if you want to follow my progress.
It will be interesting to see what happens at the end of this month with no scale.
At the beginning of my weight loss/ fitness journey (2 years ago), the clothes in my closet ranged over 4 sizes. I had one of these favorite pairs of pants in the two smallest sizes, and while I got rid of everything else in those sizes, I never got rid of those two pairs of pants. Fitting into these pants again was not an unattainable goal. It could happen and I really wanted it.
Periodically, I tried the pants on. I remember the day that I fit back into the larger of the two pairs of pants. I was so excited and motivated to continue my journey. Every time I wore them it reminded me how much my hard work and dedication to eating clean had paid off. Soon enough Those pants started getting too big on me and the smaller pants began to fit. Overtime, those became to big for me as well.
During all of this I developed a bad habit, I weighed myself daily and I was frustrated when the number on the scale wasn't going down. Why did this frustrate me when my clothes where falling off me? It was clear every time I got dressed that I was losing inches. I’m now two sizes smaller than the smallest size I had left in my closet, having gone down a total of 5 sizes. The fascinating part is that while I dropped the last two sizes, I didn't drop any more weight.
So what is this post all about? Well, I'm trying to cure my bad habit. Logically, I know that the number on the scale is just that, a number. I also know that as I train hard at the gym and continue to eat right, I am building lean muscle mass that may cause my body weight to increase while helping me burn fat.
But… I just can't get over that number on the scale.
So I'm getting rid of it.
I will weigh myself on February 1, and then for the entire month of February, I am getting rid of the scale in my house. I will give it to my husband and tell him to find some place to hid it from me and not give it back until March 1. This may sound like an easy thing to do, but when you have been weighing yourself two times a day for over two years, it's not so easy.
Who else has an obsession with the scale? And who else wants to join me in February for the 30-day No Scale Challenge?
Great, so now it's your turn. Go into your closet and pick out a pair of pants. If you are happy with where you are now, pick your favorite pair of jeans. If you are working to lose some inches, then pick a pair one size down from where you are now.
What did you pick? What do they look like? Why did you pick those?
I'm interested in hearing what you picked and why. Please comment below and let me know. If you would rather do that privately, then send me a private message.
I'll be posting here throughout the month about how my clothes fit, how I feel, and how I am performing at the gym, so comment on this post if you want to follow my progress.
It will be interesting to see what happens at the end of this month with no scale.
Monday, January 5, 2015
Make Your Resolutions a Reality
Have you ever kept one of your New Year’s resolutions? I don't think I ever have. It has gotten to the point that we either make resolutions that we know we will break or just don’t bother making them at all. I don't know which one is worse.
For most of my adult life I have made the same New Year’s resolution. Each year I vow to drink more water. It usually lasts about 10 days and then it's forgotten for the rest of the year. You see, the problem is not setting the goal, the problem is being disciplined enough to achieve the goal.
I recently read an article in TIME magazine called “How to Motivate Yourself: 3 Easy Steps Backed by Science” by Eric Baker. This article outlines the following 3 strategies to help you achieve your goals after you set them.
1. Get Positive
Studies show that happy people are more successful, but in turn, being successful in reaching your goals will make you happier. It's a big cycle and a win-win situation. More importantly, having a positive attitude as you approach your goals is essential. If you don't believe that you will be successful then you most definitely won't be. Staying positive is hard to do, especially if you have tried to accomplish a goal and failed before.
The best way to be optimistic about your progress is to celebrate your progress along the way. To do this, you need to first set measurable goals so that you can monitor your progress. Celebrate every pound shed, inch lost, or weight lifted.
However, you are human, and sometimes you may stray from your goals. Don’t let a few days of slip ups cause you to forget your long-term goals. This is the biggest problem with New Year’s resolutions. Its very easy to forget the resolution if you mess up a few times. Don't drop the resolution if you have strayed. Start each day with a clean slate. Don't let what happened yesterday distract you from continuing to pursue your goals today.
Every step in the right direction is important and as you celebrate your progress, it will be easier for you to retain a positive outlook.
2. Get Rewarded
When I really want my children to do something, I bribe them. It's probably not the best parenting strategy, but it works. Isn't that what “allowance” is all about? Do your chores and I'll give you $5. It's simple positive reinforcement.
If you are doing something for yourself, why not bribe yourself. Give yourself a reward for doing things that will help you achieve your goals.
I had a friend who used to put a dollar in a jar every time she went to the gym and when she reached $100 she would reward herself by booking a massage. She didn't really miss the dollar 4-5 times a week, but she appreciated the massage every few months.
The TIME article (mentioned above) suggests giving a friend $100 when you set the goal and instructing him to return the money when the goal is accomplished. The idea is that you will work hard to get that money back. Either way, work out some reward system for yourself so you have something to look forward to as you accomplish your goals.
3. Get peer pressure
If you surround yourself with people who are doing what you want to be doing, it's much easier to get things done.
For example, losing weight is much easier to do if the people you associate with work out and eat healthy. When I decided to change the way I ate, I was lucky that my husband was supportive. He didn't mind the dinners with grilled chicken and vegetables instead of fried chicken and pasta. You see, he wanted to lose weight too but wasn't ready to take on the burden of preparing healthy meals. Since I was already preparing healthy meals, it was much easier for him to sacrifice the unhealthy foods. When I started going to the gym, he started working out too. The end result was both of us became healthier and achieved our weight loss goals.
I have similar relationships with supportive friends at the gym. We talk to each other by phone, text, and Facebook to find out what time we will go work out. Training together helps us all stay positive and holds us accountable for missed training sessions.
So what can you do to ensure that you are getting positive peer pressure? Find a friend who has similar goals.
Do you want to go to the gym more? Find a friend who does too and use peer pressure to motivate each other. Text or call that person every day and ask them if they went to the gym that day or how their workout went. Even better, try to join the same gym and work out together.
Find a friend at work who also wants to lose weight. Plan out your lunch menus together. Maybe switch off days preparing that lunch so that it’s a little easier for both of you. Exchange healthy recipes. Go food shopping together after work. Organize a "Biggest Loser" weight loss competition in your office. Have everyone put in $5 as a prize for the winner.
Sometimes peer pressure can be a good thing too.
This is where you come in…
Now that we have reviewed some strategies for success, are you ready to take on the challenge of your resolution? I know I am. I am going to revisit my goal of drinking more water. I hope to drink at least 2 liters of water each day. I know it's good for my skin and digestion and that it will keep me from drinking other high calorie drinks or drinks with artificial sweeteners.
In addition to the strategies outlined here, I've learned a few things about discipline in the last few years. I'm hoping this time I'll be successful. I'll stay positive and construct a reward system for myself, but I need you to provide the peer pressure. I am making this goal public because I am welcoming your peer pressure. Please feel free to ask me about my progress.
Would anyone like to join me?
For most of my adult life I have made the same New Year’s resolution. Each year I vow to drink more water. It usually lasts about 10 days and then it's forgotten for the rest of the year. You see, the problem is not setting the goal, the problem is being disciplined enough to achieve the goal.
I recently read an article in TIME magazine called “How to Motivate Yourself: 3 Easy Steps Backed by Science” by Eric Baker. This article outlines the following 3 strategies to help you achieve your goals after you set them.
1. Get Positive
Studies show that happy people are more successful, but in turn, being successful in reaching your goals will make you happier. It's a big cycle and a win-win situation. More importantly, having a positive attitude as you approach your goals is essential. If you don't believe that you will be successful then you most definitely won't be. Staying positive is hard to do, especially if you have tried to accomplish a goal and failed before.
The best way to be optimistic about your progress is to celebrate your progress along the way. To do this, you need to first set measurable goals so that you can monitor your progress. Celebrate every pound shed, inch lost, or weight lifted.
However, you are human, and sometimes you may stray from your goals. Don’t let a few days of slip ups cause you to forget your long-term goals. This is the biggest problem with New Year’s resolutions. Its very easy to forget the resolution if you mess up a few times. Don't drop the resolution if you have strayed. Start each day with a clean slate. Don't let what happened yesterday distract you from continuing to pursue your goals today.
Every step in the right direction is important and as you celebrate your progress, it will be easier for you to retain a positive outlook.
2. Get Rewarded
When I really want my children to do something, I bribe them. It's probably not the best parenting strategy, but it works. Isn't that what “allowance” is all about? Do your chores and I'll give you $5. It's simple positive reinforcement.
If you are doing something for yourself, why not bribe yourself. Give yourself a reward for doing things that will help you achieve your goals.
I had a friend who used to put a dollar in a jar every time she went to the gym and when she reached $100 she would reward herself by booking a massage. She didn't really miss the dollar 4-5 times a week, but she appreciated the massage every few months.
The TIME article (mentioned above) suggests giving a friend $100 when you set the goal and instructing him to return the money when the goal is accomplished. The idea is that you will work hard to get that money back. Either way, work out some reward system for yourself so you have something to look forward to as you accomplish your goals.
3. Get peer pressure
If you surround yourself with people who are doing what you want to be doing, it's much easier to get things done.
For example, losing weight is much easier to do if the people you associate with work out and eat healthy. When I decided to change the way I ate, I was lucky that my husband was supportive. He didn't mind the dinners with grilled chicken and vegetables instead of fried chicken and pasta. You see, he wanted to lose weight too but wasn't ready to take on the burden of preparing healthy meals. Since I was already preparing healthy meals, it was much easier for him to sacrifice the unhealthy foods. When I started going to the gym, he started working out too. The end result was both of us became healthier and achieved our weight loss goals.
I have similar relationships with supportive friends at the gym. We talk to each other by phone, text, and Facebook to find out what time we will go work out. Training together helps us all stay positive and holds us accountable for missed training sessions.
So what can you do to ensure that you are getting positive peer pressure? Find a friend who has similar goals.
Do you want to go to the gym more? Find a friend who does too and use peer pressure to motivate each other. Text or call that person every day and ask them if they went to the gym that day or how their workout went. Even better, try to join the same gym and work out together.
Find a friend at work who also wants to lose weight. Plan out your lunch menus together. Maybe switch off days preparing that lunch so that it’s a little easier for both of you. Exchange healthy recipes. Go food shopping together after work. Organize a "Biggest Loser" weight loss competition in your office. Have everyone put in $5 as a prize for the winner.
Sometimes peer pressure can be a good thing too.
This is where you come in…
Now that we have reviewed some strategies for success, are you ready to take on the challenge of your resolution? I know I am. I am going to revisit my goal of drinking more water. I hope to drink at least 2 liters of water each day. I know it's good for my skin and digestion and that it will keep me from drinking other high calorie drinks or drinks with artificial sweeteners.
In addition to the strategies outlined here, I've learned a few things about discipline in the last few years. I'm hoping this time I'll be successful. I'll stay positive and construct a reward system for myself, but I need you to provide the peer pressure. I am making this goal public because I am welcoming your peer pressure. Please feel free to ask me about my progress.
Would anyone like to join me?
Tuesday, December 23, 2014
Fitting in Your Fitness During the Holidays
Every Saturday morning I wake up early and I go to the gym at 8 AM. People always ask why I chose to do this on a day that I could sleep in a little and be a little lazy. There are a few reasons why I do this. It's nice to get an hour to myself before the hustle and bustle of the weekend activities begin. Also, I know that it will put me in a great mood and mindset for the rest of the day. So when I'm offered a piece of cake at a birthday party later that day, I remember the hard work I put in at the gym and usually decline.
Why not take this philosophy and apply it to the holiday season as well. You know you have holiday parties and family gatherings to attend. You know that not all the food at these gatherings will be the best options for you (check out my holiday eating guide for tips on eating right through the holiday season).
How can you make sure you are in the right frame of mind to face the challenges ahead? It's simple. Wake up early, enjoy a good workout, and set yourself up for success.
If you can go to the gym, great. If not, try to get a good workout in at home. If you are traveling and don't have access to any equipment, try the workout below. Whenever I need to work out and don't have access to any equipment, I do a circuit. This workout consists of 4 rounds of 4 timed exercises. You can vary the exercises based on your ability and what equipment to which you may have access. (Links to instructional videos for all these exercises are available at the bottom of this post.)
First make sure to get in a good warm up:
1. 3 sets of 10 jumping jacks and 10 seal jacks
2. 3 sets of 10 glute bridges
3. 3 sets of 5 fire hydrants on each leg
Circuit:
Perform each exercise for 20 seconds, completing as many reps as possible being mindful of your form, then rest for 20 seconds between exercises. After completing all four exercises, rest for 1-2 minutes between rounds. Complete 4 rounds. You can download a free interval timer app for your phone or iPad.
1. Push ups
If you can't do regular push ups, do them on an incline. You can start by using a kitchen counter. If that is too easy, then use a sturdy chair pushed up against a wall. The lower the incline the harder it will be. In time you should be able to lower the incline.
2. Squats
Regular body weight squats are good. If you want to challenge yourself more you can add a weight if you have one.
3. Sit ups
Here you can substitute any abdominal exercise (bicycle crunches, sit ups, thigh slide sit ups, toe touches), or vary the exercise with each round.
4. Mountain climbers
Another variation would include alternating between sprinting and walking instead of the body weight exercises listed above. Sprint for 20 seconds and then walk for 20 seconds. Do this 8 times, rest for 1-2 minutes, and then repeat 3-4 times.
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Instructional videos clips:
Warm up exercises:
Jumping jacks
Seal jacks
Glute bridges
Fire hydrants
Circuit exercise:
Push ups modifications
Squat
Knee grab sit ups
Thigh slide sit ups
Mountain climbers
Why not take this philosophy and apply it to the holiday season as well. You know you have holiday parties and family gatherings to attend. You know that not all the food at these gatherings will be the best options for you (check out my holiday eating guide for tips on eating right through the holiday season).
How can you make sure you are in the right frame of mind to face the challenges ahead? It's simple. Wake up early, enjoy a good workout, and set yourself up for success.
If you can go to the gym, great. If not, try to get a good workout in at home. If you are traveling and don't have access to any equipment, try the workout below. Whenever I need to work out and don't have access to any equipment, I do a circuit. This workout consists of 4 rounds of 4 timed exercises. You can vary the exercises based on your ability and what equipment to which you may have access. (Links to instructional videos for all these exercises are available at the bottom of this post.)
First make sure to get in a good warm up:
1. 3 sets of 10 jumping jacks and 10 seal jacks
2. 3 sets of 10 glute bridges
3. 3 sets of 5 fire hydrants on each leg
Circuit:
Perform each exercise for 20 seconds, completing as many reps as possible being mindful of your form, then rest for 20 seconds between exercises. After completing all four exercises, rest for 1-2 minutes between rounds. Complete 4 rounds. You can download a free interval timer app for your phone or iPad.
1. Push ups
If you can't do regular push ups, do them on an incline. You can start by using a kitchen counter. If that is too easy, then use a sturdy chair pushed up against a wall. The lower the incline the harder it will be. In time you should be able to lower the incline.
2. Squats
Regular body weight squats are good. If you want to challenge yourself more you can add a weight if you have one.
3. Sit ups
Here you can substitute any abdominal exercise (bicycle crunches, sit ups, thigh slide sit ups, toe touches), or vary the exercise with each round.
4. Mountain climbers
Another variation would include alternating between sprinting and walking instead of the body weight exercises listed above. Sprint for 20 seconds and then walk for 20 seconds. Do this 8 times, rest for 1-2 minutes, and then repeat 3-4 times.
Instructional videos clips:
Warm up exercises:
Jumping jacks
Seal jacks
Glute bridges
Fire hydrants
Circuit exercise:
Push ups modifications
Squat
Knee grab sit ups
Thigh slide sit ups
Mountain climbers
Friday, December 19, 2014
Why “weight”? - Strategies for eating right during the holiday season
The holiday season is upon us and you may be thinking, “There is no point in starting my diet now. I'll just enjoy the holiday season and join a gym and start my diet in the New Year.” So you will go to your holiday parties and family gatherings and eat everything in sight and after the holidays you will have that much more weight to lose. I say why wait? Start today.
Here are some strategies for eating right during the holiday season.
1. Eat well during the day
If you are going to a holiday party in the late afternoon or evening, it is tempting to not eat during the day in order to “save up” you calories for the party. This is NOT a great idea. This usually backfires, as you will be so hungry when you get to the party that you will eat more than you usually would. So make sure to eat during that day, focus on high protein low calorie foods like grilled chicken and roasted vegetables.
2. Eat before you go
One way to curb your appetite is to eat a small meal about 45 minutes before you go to your holiday party. By the time you get there you will start to feel full and that will help you not overeat.
3. Have a plan
It's the holiday season. There is going to be dessert. Not only that, you may have looked forward to one of Aunt Susan's special Christmas desserts all year. Have a plan for dessert. Decide to eat just one dessert and have a piece about half the size you may usually have. This way you will have a small reward to look forward to.
4. Host the party
This is the best way to control your diet during the holiday season. If you host the event you are in control of what food is served. This will allow you to make sure that there is always a healthy option available. That doesn't mean that you shouldn't serve some of the family favorites that may be outside of your dietary limits. At least this way you will know it's there and be mentally prepared to substitute a healthier dish instead.
5. Bring a healthy option
You can't host every party, and you may not want to either. If you are going to someone else’s house for a holiday meal make sure you bring a healthy option. This way you will know that there is at least one thing that you will be able to eat.
6. Don't drink your calories
Alcoholic and fruity drinks have a ton of useless calories. Don't get me wrong, I enjoy a cocktail or two as well, but try to limit it to one or two drinks and remember to drink plenty of water as well. Also remember that if you will be attending multiple events during the holidays, those drinks will add up!
7. Get a good workout in
Don't skip the gym. Or if you have to skip the gym, don't skip at least a smaller workout at home. Wake up and get a good workout in. That will put you in a good mindset when you get to your holiday party. If you workout and eat well during the day, you are more likely to eat right at the party as well.
Whether you are hosting or attending a holiday party, try at least one of these this holiday season.
In general, try to
skip the dips,
spice it up instead of fatten it up,
eat main dishes instead of apps and side dishes,
and know your portion sizes.
If you start today, you will be well on your way by the time the New Year starts.
Here are some strategies for eating right during the holiday season.
1. Eat well during the day
If you are going to a holiday party in the late afternoon or evening, it is tempting to not eat during the day in order to “save up” you calories for the party. This is NOT a great idea. This usually backfires, as you will be so hungry when you get to the party that you will eat more than you usually would. So make sure to eat during that day, focus on high protein low calorie foods like grilled chicken and roasted vegetables.
2. Eat before you go
One way to curb your appetite is to eat a small meal about 45 minutes before you go to your holiday party. By the time you get there you will start to feel full and that will help you not overeat.
3. Have a plan
It's the holiday season. There is going to be dessert. Not only that, you may have looked forward to one of Aunt Susan's special Christmas desserts all year. Have a plan for dessert. Decide to eat just one dessert and have a piece about half the size you may usually have. This way you will have a small reward to look forward to.
4. Host the party
This is the best way to control your diet during the holiday season. If you host the event you are in control of what food is served. This will allow you to make sure that there is always a healthy option available. That doesn't mean that you shouldn't serve some of the family favorites that may be outside of your dietary limits. At least this way you will know it's there and be mentally prepared to substitute a healthier dish instead.
5. Bring a healthy option
You can't host every party, and you may not want to either. If you are going to someone else’s house for a holiday meal make sure you bring a healthy option. This way you will know that there is at least one thing that you will be able to eat.
6. Don't drink your calories
Alcoholic and fruity drinks have a ton of useless calories. Don't get me wrong, I enjoy a cocktail or two as well, but try to limit it to one or two drinks and remember to drink plenty of water as well. Also remember that if you will be attending multiple events during the holidays, those drinks will add up!
7. Get a good workout in
Don't skip the gym. Or if you have to skip the gym, don't skip at least a smaller workout at home. Wake up and get a good workout in. That will put you in a good mindset when you get to your holiday party. If you workout and eat well during the day, you are more likely to eat right at the party as well.
Whether you are hosting or attending a holiday party, try at least one of these this holiday season.
In general, try to
skip the dips,
spice it up instead of fatten it up,
eat main dishes instead of apps and side dishes,
and know your portion sizes.
If you start today, you will be well on your way by the time the New Year starts.
Thursday, December 18, 2014
My Story (Part 3)- The Recipe for Success
My Story (Part 3)- The Recipe for Success
When you decide to start exercising for the first time, how do you know what to try? Do you run, take a Zumba class, try crossfit, try a sport, buy P90X, lift weights? The choices are endless and it's overwhelming to someone who has not really embraced exercise before.
I found Training for Warriors (TFW) by chance. What started with a friend saying, “Go check it out, they will give you a free week”, turned out to be the best decision I ever made. TFW was not the kind of place I would have gone to on my own. It didn't look anything like the gyms I had been to before. There weren't any treadmills, ellipticals, or stationary bikes. Just a mat and a lot of dumbbells, barbells, and kettlebells (I had never even seen one of these before).
I was so out of shape that I couldn't even finish my first workout at TFW, which consisted of a mix of short sprints and body weight exercises. However, the coaches were very patient and attentive, teaching me the different movements that I was not used to performing and modifying the exercises that I was not yet strong enough to do. They quickly made this place that seemed intimidating feel comfortable.
The first time I did a strength session I was really scared. I had never used a barbell before and I had never even heard of deadlifting. Again, the coaches explained the benefits of weight training and broke down the movement for me so that it was approachable. Now, I love weight training and have been amazed by the progress my fellow warriors and I have seen over time. It’s not easy to get to the gym all the time, but I somehow make it work in the crazy life of a working mom.
Of course, with this new activity came a change in my diet. I moved some of my meals around and increased my calories and protein and complex carbs. I read tons of nutrition articles and spoke to my coaches to make sure my diet was balanced. But throughout all the changes, one thing remained constant. I still didn't eat any crap!
My results have been amazing. Since I started the TFW program just over a year and a half ago, I have dropped 3 additional sizes and have encouraged many of my friends to live a healthier lifestyle either by eating better or exercising or both.
The Recipe for Success
So why did this program work for me and why is it that two people can start the same exercise routine and one is successful and the other is not? What makes it work for some and not for others?
I think the answer is two-fold. Commitment and Support.
Commitment
First, you need to commit to the routine. That includes your diet and exercise program. If you are making a decision to try to get fit and be healthy, then you need to make sure you are eating well all the time and develop a fitness routine that you will stick to. These are two very difficult things. In my case I got my diet under control before I started the exercise routine and then modified my diet along the way. That worked for me but I have watched others conquer both simultaneously.
Secondly, commit to yourself. The decision to be fit and healthy is a very personal one. Yes, you may choose this decision for different reasons, maybe a health scare or just being unhappy with the way you look or feel. But for whatever reason you start down this road, you must first commit to yourself that this is important to you. We all live busy lives. We have jobs and families that require our attention, but you are important too. Make a decision to put yourself first for an hour a day a few times a week. When you are ready to make that commitment to yourself, then you will be ready to take this leap of faith too.
Support
After you commit, you are going to need help. Just like it takes a village to raise a child, it takes a lot of support to be successful in living a healthy lifestyle if this is not what you had been previously doing. You will have to change the way you eat and that could be hard if your friends or significant other aren’t willing to support your decision. You will have to find time to train and that may require you to take some time away from your family while you make time for yourself. But even with that help, you will have days where you are frustrated and just need someone to talk to who can understand. I have found that in my TFW familia and I hope that you can find some support in reading this blog.
Now, just over 2 years after I started this journey and a year and a half after I became a member at TFW, I'm a different person. I went from someone who never exercised, to a person who looks forward to training not only for the exercise but also for the mental clarity that I achieve during my sessions. I was physically weak and now I’ve become strong and I continue to get stronger mentally and physically every day. Physically, a weight that I used to struggle to lift is now my warmup. The mental toughness that I have developed as a result of my training has helped me be mentally tough in other aspects of my life. The will power I have developed as a result of sticking to my diet has helped me remain mentally strong in other situations as well.
It's your turn.
Now that you know the recipe for success, it's time for you to get going. If you are afraid to change too much too quickly, then start with one thing at a time, but don't wait, because a year from now you will wish that you started today.
When you decide to start exercising for the first time, how do you know what to try? Do you run, take a Zumba class, try crossfit, try a sport, buy P90X, lift weights? The choices are endless and it's overwhelming to someone who has not really embraced exercise before.
I found Training for Warriors (TFW) by chance. What started with a friend saying, “Go check it out, they will give you a free week”, turned out to be the best decision I ever made. TFW was not the kind of place I would have gone to on my own. It didn't look anything like the gyms I had been to before. There weren't any treadmills, ellipticals, or stationary bikes. Just a mat and a lot of dumbbells, barbells, and kettlebells (I had never even seen one of these before).
I was so out of shape that I couldn't even finish my first workout at TFW, which consisted of a mix of short sprints and body weight exercises. However, the coaches were very patient and attentive, teaching me the different movements that I was not used to performing and modifying the exercises that I was not yet strong enough to do. They quickly made this place that seemed intimidating feel comfortable.
The first time I did a strength session I was really scared. I had never used a barbell before and I had never even heard of deadlifting. Again, the coaches explained the benefits of weight training and broke down the movement for me so that it was approachable. Now, I love weight training and have been amazed by the progress my fellow warriors and I have seen over time. It’s not easy to get to the gym all the time, but I somehow make it work in the crazy life of a working mom.
Of course, with this new activity came a change in my diet. I moved some of my meals around and increased my calories and protein and complex carbs. I read tons of nutrition articles and spoke to my coaches to make sure my diet was balanced. But throughout all the changes, one thing remained constant. I still didn't eat any crap!
My results have been amazing. Since I started the TFW program just over a year and a half ago, I have dropped 3 additional sizes and have encouraged many of my friends to live a healthier lifestyle either by eating better or exercising or both.
The Recipe for Success
So why did this program work for me and why is it that two people can start the same exercise routine and one is successful and the other is not? What makes it work for some and not for others?
I think the answer is two-fold. Commitment and Support.
Commitment
First, you need to commit to the routine. That includes your diet and exercise program. If you are making a decision to try to get fit and be healthy, then you need to make sure you are eating well all the time and develop a fitness routine that you will stick to. These are two very difficult things. In my case I got my diet under control before I started the exercise routine and then modified my diet along the way. That worked for me but I have watched others conquer both simultaneously.
Secondly, commit to yourself. The decision to be fit and healthy is a very personal one. Yes, you may choose this decision for different reasons, maybe a health scare or just being unhappy with the way you look or feel. But for whatever reason you start down this road, you must first commit to yourself that this is important to you. We all live busy lives. We have jobs and families that require our attention, but you are important too. Make a decision to put yourself first for an hour a day a few times a week. When you are ready to make that commitment to yourself, then you will be ready to take this leap of faith too.
Support
After you commit, you are going to need help. Just like it takes a village to raise a child, it takes a lot of support to be successful in living a healthy lifestyle if this is not what you had been previously doing. You will have to change the way you eat and that could be hard if your friends or significant other aren’t willing to support your decision. You will have to find time to train and that may require you to take some time away from your family while you make time for yourself. But even with that help, you will have days where you are frustrated and just need someone to talk to who can understand. I have found that in my TFW familia and I hope that you can find some support in reading this blog.
Now, just over 2 years after I started this journey and a year and a half after I became a member at TFW, I'm a different person. I went from someone who never exercised, to a person who looks forward to training not only for the exercise but also for the mental clarity that I achieve during my sessions. I was physically weak and now I’ve become strong and I continue to get stronger mentally and physically every day. Physically, a weight that I used to struggle to lift is now my warmup. The mental toughness that I have developed as a result of my training has helped me be mentally tough in other aspects of my life. The will power I have developed as a result of sticking to my diet has helped me remain mentally strong in other situations as well.
It's your turn.
Now that you know the recipe for success, it's time for you to get going. If you are afraid to change too much too quickly, then start with one thing at a time, but don't wait, because a year from now you will wish that you started today.
My Story (Part 2)
My Story (Part 2)
Are you the person who signs up for a gym membership only to go back a year later to renew the membership even though you had only been to the gym maybe 3 times that year? That was me and after a while I just stopped wasting my money and stopped paying for the gym.
After 7 months of cutting calories alone, my weight loss hit a wall. I was not thrilled with the caloric deficit that the My Fitness Pal app had me on because I was HUNGRY and not seeing loses anymore. I knew I needed to add exercise into the mix but I had not idea how.
A local charity was having a 5k race that I had participated in before. While I have seen the elite runners at the front of the start line and their names on the winners list, I had only ever walked in this race. I was never a runner. I never ran even a mile straight before, but I wanted to run at least the first mile of the race and I wanted to finish in under 40 minutes. Having set these goals, I downloaded the “Couch to 5K” app on my phone that promised to have me running a 5K within 8 weeks. I only had 5 weeks until the race but I was determined to do the best I could with the time I had. The app made the task approachable from the point of view of a non-runner.
I started running four times a week in preparation. When race day came I was able to run the first 2 miles without stopping to walk and then ran the last quarter mile as well. I also finished in 34 minutes.
It felt great to have worked hard to accomplish my goals and in addition, the weight started coming off again slowly. I continued to run four times per week. The problem was, I was really hungry on days that I ran. I was still tracking my caloric intake on My Fitness Pal and realized that I needed to up the caloric intake on those days. I noticed that even though I was eating more, I was still losing weight.
After 3 months, I decided that I needed more than just running. The weight was coming off but my body looked the same. I had lost about 20 lbs and only dropped 1 size. I needed to hit the gym and do more than run on the treadmill but I didn't know what to do. I started looking at local gyms and personal trainers when I found a unique gym called Training for Warriors (TFW) Long Island. I went in for my free week trial and I was hooked.
From the first day that I met with the coaches/owners at TFW Long Island, I knew that this was the right place for me. The TFW system aims to help people burn fat, build muscle, and feel good and these were my goals. The gym had just opened and there were not many clients yet but I took the leap of faith and trusted the coaches. Now, a year and a half later, I'm a different person in how I look, how I eat, and how I train.
Tune into part 3 of my story to hear about my continuing journey at TFW and how it helped shape my diet.
Are you the person who signs up for a gym membership only to go back a year later to renew the membership even though you had only been to the gym maybe 3 times that year? That was me and after a while I just stopped wasting my money and stopped paying for the gym.
After 7 months of cutting calories alone, my weight loss hit a wall. I was not thrilled with the caloric deficit that the My Fitness Pal app had me on because I was HUNGRY and not seeing loses anymore. I knew I needed to add exercise into the mix but I had not idea how.
A local charity was having a 5k race that I had participated in before. While I have seen the elite runners at the front of the start line and their names on the winners list, I had only ever walked in this race. I was never a runner. I never ran even a mile straight before, but I wanted to run at least the first mile of the race and I wanted to finish in under 40 minutes. Having set these goals, I downloaded the “Couch to 5K” app on my phone that promised to have me running a 5K within 8 weeks. I only had 5 weeks until the race but I was determined to do the best I could with the time I had. The app made the task approachable from the point of view of a non-runner.
I started running four times a week in preparation. When race day came I was able to run the first 2 miles without stopping to walk and then ran the last quarter mile as well. I also finished in 34 minutes.
It felt great to have worked hard to accomplish my goals and in addition, the weight started coming off again slowly. I continued to run four times per week. The problem was, I was really hungry on days that I ran. I was still tracking my caloric intake on My Fitness Pal and realized that I needed to up the caloric intake on those days. I noticed that even though I was eating more, I was still losing weight.
After 3 months, I decided that I needed more than just running. The weight was coming off but my body looked the same. I had lost about 20 lbs and only dropped 1 size. I needed to hit the gym and do more than run on the treadmill but I didn't know what to do. I started looking at local gyms and personal trainers when I found a unique gym called Training for Warriors (TFW) Long Island. I went in for my free week trial and I was hooked.
From the first day that I met with the coaches/owners at TFW Long Island, I knew that this was the right place for me. The TFW system aims to help people burn fat, build muscle, and feel good and these were my goals. The gym had just opened and there were not many clients yet but I took the leap of faith and trusted the coaches. Now, a year and a half later, I'm a different person in how I look, how I eat, and how I train.
Tune into part 3 of my story to hear about my continuing journey at TFW and how it helped shape my diet.
My Story (Part 1)
My Story (Part 1)
Are you the person who always has dessert, who eats the entire bag of chips (not just a handful), who snacks on chocolate, who always has a bagel or a doughnut when they are out in the office? Are you the mom who is so tired after work that you just eat the pasta or Mac and cheese or chicken nuggets that is left over from the kids dinner?
I was that person and I'm sure there are many of you out there that can relate to this..
When my clothes stopped fitting me in September 2012, I downloaded the My Fitness Pal app on my phone and began counting my calories to figure out what I was doing wrong. I realized that while I usually ate pretty healthy food when I had time to prepare meals, eating all that crap caused me to gain back much of the weight that I lost after my youngest son was born three years earlier. I knew I had to do something.
So why is it called the “No more crap” diet?
It's called that because that was the approach I took. I just stopped eating "crap".
Let's face it, there are tons of diet books out there but if you just stopped eating "crap", you would lose some weight.
I started by cutting calories. I wasn't exercising, I was just cutting out all the excess from my daily diet. I didn't eat dessert, I didn't eat bread often, and I definitely didn't eat the kids leftovers. I ate a lot of broccoli and a lot of salad. It was hard because it required a lot of prep work in the kitchen and a lot of will power, but I was determined. It worked, I lost about 15 lbs but after a while the pounds stopped coming off as easily.
There are really two parts to my story. The first is about diet and the second is about exercise. Both of these things were not part of my vocabulary before September 2012. However, in April 2013, about 7 months after I started dieting, I began to embrace exercise in addition to changing my diet. It was at that point that I really changed everything I ever thought I knew about dieting. I still didn't eat the crap but I had to put much more thought into what I did eat and when. Everything I have done and learned for the past two years was very new to me. It was a very steep learning curve but one that I have fully embraced.
Exercise has become a major part of my life and my introduction into it requires a post of its own. So stay tuned for part 2 (it will be ready in a few days).
On this blog I hope to share with you what I've learned and what I have and continue to struggle with and hope that maybe you will share your stories with me as well.
Are you the person who always has dessert, who eats the entire bag of chips (not just a handful), who snacks on chocolate, who always has a bagel or a doughnut when they are out in the office? Are you the mom who is so tired after work that you just eat the pasta or Mac and cheese or chicken nuggets that is left over from the kids dinner?
I was that person and I'm sure there are many of you out there that can relate to this..
When my clothes stopped fitting me in September 2012, I downloaded the My Fitness Pal app on my phone and began counting my calories to figure out what I was doing wrong. I realized that while I usually ate pretty healthy food when I had time to prepare meals, eating all that crap caused me to gain back much of the weight that I lost after my youngest son was born three years earlier. I knew I had to do something.
So why is it called the “No more crap” diet?
It's called that because that was the approach I took. I just stopped eating "crap".
Let's face it, there are tons of diet books out there but if you just stopped eating "crap", you would lose some weight.
I started by cutting calories. I wasn't exercising, I was just cutting out all the excess from my daily diet. I didn't eat dessert, I didn't eat bread often, and I definitely didn't eat the kids leftovers. I ate a lot of broccoli and a lot of salad. It was hard because it required a lot of prep work in the kitchen and a lot of will power, but I was determined. It worked, I lost about 15 lbs but after a while the pounds stopped coming off as easily.
There are really two parts to my story. The first is about diet and the second is about exercise. Both of these things were not part of my vocabulary before September 2012. However, in April 2013, about 7 months after I started dieting, I began to embrace exercise in addition to changing my diet. It was at that point that I really changed everything I ever thought I knew about dieting. I still didn't eat the crap but I had to put much more thought into what I did eat and when. Everything I have done and learned for the past two years was very new to me. It was a very steep learning curve but one that I have fully embraced.
Exercise has become a major part of my life and my introduction into it requires a post of its own. So stay tuned for part 2 (it will be ready in a few days).
On this blog I hope to share with you what I've learned and what I have and continue to struggle with and hope that maybe you will share your stories with me as well.
Thursday, November 27, 2014
Diets and Thanksgiving
It's seems somewhat strange that I decided to start my blog about the No More Crap Diet on a holiday like Thanksgiving. Let's face it, this holiday is all about giving thanks for all that we have while we sit around on the couch, watch football, and eat. It is a nightmare for someone who is trying to watch what they eat and limit the amount of calories that they are taking in.
This year I really thought about what my plan was for thanksgiving before I got to my moms house for dinner.
1. I got up early and went to the gym. Truth is, I would have done this anyway but it put me in a good mood and the right frame of mind for the rest of the day. I left feeling good and refreshed but more importantly it reminded me (as it always does) that I have worked very hard over the last 2 years and helps give me the will power I need to get through some big temptations.
2. I ate a good breakfast and lunch. While many people think they should "save up calories" for the big meal, this is probably the worst thing that you could do. It makes you even hungrier when you finally get there that you eat uncontrollably. Eat good meals throughout the day that include protein. This will help you not overeat during dinner.
3. I also thought about dinner itself. I went there knowing that I would allow myself a couple servings stuffing but that I would limit my side dish consumption and focus on the bird. Turkey is a great source of protein. The fact that this holiday is centered around the turkey is great for someone watching what they eat. Try to limit your portions of those sides.
4. And then there is the dessert. I made a deal with myself. I love pecan pie. I knew my mom would have it. I didn't deny myself my favorite pie. I thought about this ahead of time and decided that I would have a small piece of pecan pie for dessert and no other dessert.
Probably the most important thing to remember is that thanksgiving is only one day. If you have been eating well and you slip on Thanksgiving, then let it go. Don't let it turn into a slippery slope. Tomorrow is a new day and there are many more days after that. Don't let what happen on one day change your plan for the rest of time.
Remember that Thanksgiving is a time for us to be thankful. I have a lot to be thankful for. I'm thankful for my wonderful family and for the numerous people who have supported me over the last two years. But when it comes to getting fit and being healthy I need to thank my husband for helping me avoid Italian restaurants (pasta is my weakness) and the coaches and members at TFW Long Island for their unwavering support and friendship.
This year I really thought about what my plan was for thanksgiving before I got to my moms house for dinner.
1. I got up early and went to the gym. Truth is, I would have done this anyway but it put me in a good mood and the right frame of mind for the rest of the day. I left feeling good and refreshed but more importantly it reminded me (as it always does) that I have worked very hard over the last 2 years and helps give me the will power I need to get through some big temptations.
2. I ate a good breakfast and lunch. While many people think they should "save up calories" for the big meal, this is probably the worst thing that you could do. It makes you even hungrier when you finally get there that you eat uncontrollably. Eat good meals throughout the day that include protein. This will help you not overeat during dinner.
3. I also thought about dinner itself. I went there knowing that I would allow myself a couple servings stuffing but that I would limit my side dish consumption and focus on the bird. Turkey is a great source of protein. The fact that this holiday is centered around the turkey is great for someone watching what they eat. Try to limit your portions of those sides.
4. And then there is the dessert. I made a deal with myself. I love pecan pie. I knew my mom would have it. I didn't deny myself my favorite pie. I thought about this ahead of time and decided that I would have a small piece of pecan pie for dessert and no other dessert.
Probably the most important thing to remember is that thanksgiving is only one day. If you have been eating well and you slip on Thanksgiving, then let it go. Don't let it turn into a slippery slope. Tomorrow is a new day and there are many more days after that. Don't let what happen on one day change your plan for the rest of time.
Remember that Thanksgiving is a time for us to be thankful. I have a lot to be thankful for. I'm thankful for my wonderful family and for the numerous people who have supported me over the last two years. But when it comes to getting fit and being healthy I need to thank my husband for helping me avoid Italian restaurants (pasta is my weakness) and the coaches and members at TFW Long Island for their unwavering support and friendship.
The No More Crap Diet
Two years ago I decided it was time to lose weight. I was the heaviest I had ever been aside from being pregnant and I just wasn't happy with myself, mentally and physically. The only things in my closet that fit were maternity clothes and my youngest was already 3 years old.
I'm a real person. I'm a mom to two young boys and I work full time. I wanted to lose weight, get fit and feel better, but was I really willing to do what it takes to be successful?
At that point I changed my diet. I was very strict about what I ate but I was not following a particular diet. I started losing weight and when people asked me what diet I was following I said, "I just don't eat any crap". That is how the "No More Crap Diet" was born.
This blog is about how I changed my life completely. It's about not eating crappy food, not making crappy excuses, and not doing things that make me feel crappy.
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