Being Healthy is Hard Work…

I now realize why a lot of people fail diets, exercise, New Year’s Resolutions, and any other challenge they face.

Because it’s hard work.

I keep a journal of what went well on that day, areas I can grow, and what I learned and this is what I learned yesterday.

I ate really well yesterday until dinner time.  My husband cooked a really good dinner and I ate too much.  But it was really good!  Grilled chicken, sweet potatoes, garlic bread, and broccoli and cauliflower.

Today is a new day.Image result for failure

I get to start over!

Could you imagine if we didn’t have days and nights and we’d be stuck on the same day (If you lived on Venus, the day would last 5, 832 hours!  That’s 243 Earth days!).

This is like everything in life.

If you fail (as we all do every day of our lives), you get to start over!  Quite frequently in fact.

Try this next time you fail at a meal:  start over on the next meal.  It’s another opportunity to get it right.  And if we get it right 80% of the time, we’ll still meet our goals. Don’t get frustrated and throw in the towel and proclaim, “Well, that didn’t work!”  One step at a time.  Always.

Try this with anything in life.

Failing is ok.

Quitting is not ok.

Learn from your mistakes and attack the next time with a vengeance!

Happy learning!!

 

How to Be Content In Your Own Skin…

Some days it’s hard to be sore.

Hard to do every day tasks like laundry and dishes when you have to squat and all your legs want to do is shout at you.

Every day activities most do with ease become a challenge when you CrossFit as much as I do.

Yet, I’d have it no other way.

We are all products of our lifestyle whether we know it or not.

A friend of mine is overweight.  She’s been 100 lbs overweight for over 10 years now.  She keeps hopping from diet to diet, exclaiming how “this one is better” and “this one will work.”

I’ve told her my philosophy and all I’ve read about the Zone Diet and Mindless Eating.  It goes in one ear and out the other.

Another friend of mine bemoans how she can’t lose 10 lbs.  Yet her Facebook page is always covered with her out with her friends, drinking mimosas and eating probably more than is recommended.  She works out, but hasn’t changed.

Same thing with her.

CrossFit MOB 2
Wallball Fun!

My mom starves herself.  Literally.  She is one fall away from death.  She can’t remember things because she doesn’t feed her brain.  She smokes and has horrible migraines.  In her mind though she’s healthy.

I can preach all I want, but you have to listen and want to change your lifestyle.

Then I think People can say the same thing about me.  Complaining how I work out too much and I can’t move because I did 300 squats, etc.

Ultimately, it’s your life.  You only have one to live.  Be happy and content with it.

I know this is hard as I’m still trying to find my sweet spot to have the abs I want yet be healthy and happy and still enjoy all the richness God has blessed me with.

We (especially us women) beat ourselves up so much over looks and in the end we’re all the same.  We all age.  We all go through the same processes if you’re a mother in terms of bodily changes.

We all face challenges.  It’s how you respond to the challenges that determines your mindset.

If it’s truly important, you’ll change.  If it’s not and you’re happy with where you’re at, then BE HAPPY!  Quit comparing yourself to others and be content with who you are.

If you’re not content, then change it.

Life is what you make it.  If you want to starve, then do it.  If you want to enjoy your friends and go out all the time, do it.  If you want to kill yourself with workouts, do it.

It’s your life, your body, your choice.  Don’t let others shame you.  Don’t feel bad about it.  Embrace it.

Or change it.

It’s your choice….

Now live with it…

What Makes or Breaks Your Diet…

…is weekends.

Most people are awesome at dieting and sticking to their meal plans and macro counting Monday-Thursday.

They do everything right.  They pack their lunches.  They turn down cookies at work.  They weigh and measure their food.  They avoid fast food.  They don’t snack outside of their planned snacks.  They are on the path to success until….

Friday night. Saturday.  Sunday.Image result for cheat meals

Then these same people who wouldn’t touch a piece of chocolate on Tuesday are wolfing down chocolate pie and ice cream, guzzling beers at the local hang out, and eating a meal of 2000 calories after work.  Then, figuring they already broke their diet, they continue to do so all weekend until Monday comes around.  They get back on their diet only to break during the weekend again and wonder why their body composition hasn’t changed or they haven’t lost weight.

In order for your diet/meal/nutrition plan to work, adherence is the key.  It trumps everything else.  You have to stick to it.  Almost always.  95% of the time.  If you want results.

Can you have a cookie?  A piece of pie?  Ice cream?

Yes!

If it fits into your macros for the day.

Otherwise, a small cookie, a small piece of pie, a small bit of ice cream.

AND THAT’S IT!

Many diets out there allow you to cheat.  Regularly.

A lot of nutrition plans use the 80/20 rule: adhere 80% of the time, cheat 20% of the time.

This can potentially work.

The problem is most people abuse the 20%.  And the 20% turns into 25% or 30% or more.  Then they are in trouble.  But they tell themselves “Hey, it’s ok.  It’s a cheat meal.”

When cheat meals become excessive, you’ve lost.  You’ve negated all the work you did during the week and you’re at square one.  You look the same.  You feel the same (maybe even worse because you’ve cheated when you know you shouldn’t have).  And you’re so frustrated you throw in the towel altogether on eating healthy.

I propose a solution:  tell yourself you can’t cheat.  Make this your mentality.  Change how you look and feel once and for all and it’ll be a lot easier to turn down a beer.

Can you have pumpkin pie on Thanksgiving?

Of course!

That’s the 5%.  And no more.

I challenge you to make the change today and let me know the results!

Best of luck!!

There’s No End to the Sacrifices You’ll Make…

Image result for sacrifices
This is What I Wish Someone Would Do to Me Many of My Days

I’m just now finishing up a Nutrition course I’ve taken through WodPrep.com

It was really good information.

However, what I was looking for I didn’t find.

And I did realize through this course that I’ll never find it.

I was looking for a nutrition/meal plan for life.  Something I could follow every day without thinking about it that would give me the body I want and allow my body to keep doing what I’ve asked it to do.

This does not exist.

Why?

Because the human body is always changing.  Outside factors such as exercise and the intensity causes your needs to change.  Hormones will play a huge factor.  As will your individual metabolism.

It’s depressing.

To me at least.

I’m the person who plans out everything as much as possible without factoring in the curveballs life throws you continuously.

With all the sacrifices I make on a daily basis (my recent blog post HERE on this), I was hoping not to have to make this sacrifice:  the nutrition one.  The one where everything has to be controlled and if you deviate too much, you set yourself back days.  The guilt you have over the cheesecake drenched in hot fudge sauce (what I had yesterday).  Every day starting over and hoping you can avoid your temptations.  Battling the fatigue from this fight every day.

However, all this makes sense.  I was 33 when I realized I couldn’t eat anything I wanted  anymore.  And now I’m realizing I have to constantly adjust as well.

Sigh….

The first step in progress is recognizing the issue.  This does take a huge burden off of my shoulders as I’ve been struggling with nutrition for a while now.

I know I’ll get it.

But the fight continues…

What is Your Buy-in?

My nutrition course asked me this, and this is powerful.Image result for why

What is my buy-in?  Why do I want to look the way I’ve always wanted (with abs showing)?  What are my ultimate fitness goals?  Why do I want to reach them?

For long term success, you need to know why you’re doing this.

A couple of weeks ago, I had no answers, and they would have been different.

Now, it’s a whole different game.

The reason I want to have abs I can see is I want to prove to myself:

1) I can do it.

2) I can sustain it.

3) I have a long-term relationship with food I can sustain.

The reason I want to be among the top is:

1)  I don’t ever want to have a movement show up in the Open or in competitions that I can’t do.

2)  To satisfy the drive within that won’t stop no matter what.

3)  I want to conquer this sport.  Period.

My buy in is I want to be the best at my passion.  Who doesn’t?

You Can’t Exercise Away a Crap Diet…

The number one factor in how your body looks is the food you eat.  Period.

From my own struggles with food, I’ve learned this is the truth.

Exercise is key as well, but it’s not as important as food.

If you’re not eating healthy, you’re negating all the exercise work you do.  You can run, bike, swim, lift all you want and you’ll never have the look you desire if you eat fast food every other day and have ice cream and chocolate for dessert every meal.Image result for diet and exercise

This has to do with the hormones and insulin your body secretes in response to the types of food you ingest.  You are either triggering fat-storage mode, sustaining mode, or losing weight mode.

THREE SIMPLE STEPS TO WEIGHT LOSS:

  1.  Adjust your diet FIRST. Nail it down.  Research.  Find the “diet” (really nutrition plan) that works for you and your lifestyle and put all your focus on implementing it.
  2. THEN add in exercise and come up with a sustainable exercise program that works for you and your lifestyle, interests, and hobbies.  “Going to the gym” is not the only form of exercise.  Find your passion:  climbing, biking, swimming, running, kayaking, hiking, walking, mountain biking, snowmobiling, skiing, boating, etc.  If it’s a passion, you’ll stay with it.
  3. Finally, COMMIT.  You have to commit to both for the short-term and for the long-term.  Hopefully, we all lead long lives.  We need to be healthy for all of it, not just for a month or two every few years.  Commit to diet.  Commit to exercise.

Nail it.  Combine the two (nutrition for life and life-long exercise) and you’ll be happier, have more energy, and lead the best possible life you can.  Commit to you.  By committing to you, you commit to your family, your job, your community, society, etc.  But it has to start with you!

It’s THAT important.  Do it now!

 

I Do Best When Someone Tells Me What to Do…

The beauty of group fitness classes.

You show up.  You don’t have to think.  All you have to do is listen and mimic.

As beautiful as a gossomer spider web with morning dew.

Same with CrossFit.

A break from not having to think about things in life…

Lately, I’ve had a HUGE problem staying on my diet.

I’m tired of being hungry all the time and craving sugar.

So I’m taking a chance and despite the cost invested in Ben Dziwulski’s Nutrition Course from WodPrep

I need someone to tell me what to do.

And I’ll do it.

I need encouragement.

I need a plan.

I’ll have accountability.

And the tools to follow for the rest of my life.

It all begins today…

Healthiness for life, I pray.