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!!

 

My Blessed Life…

Image result for i crossfit nap coffee
This says it all.

The above image says it all:  I love coffee.  I CrossFit.  I take naps.

I really have nothing to complain about in this world and about my life.

My husband works hard and pays the bills.

I work to pay for my CrossFit and kids’ activities.

I have the freedom to do what I want when I want (for the most part) since my job is mostly online.

If I want to go for a run, I do.

If I want to go for coffee, I do.

If I need to eat, I eat.  If I need a break, I do laundry.  If I want to read a book, I do.

I’m free to pick up the kids and run them wherever they need to be.

Occasionally, I do get a nap.

And I have God.

I lead a great life.

Sure, we could have more money in the bank.  More money for retirement.  I could have more of an idea how I want to spend the next 20 years.  I could have a cleaner house (I spend too much time CrossFitting it seems).  I could be earning more money since I have a master’s degree in Finance.

But I chose not to work on the weekends.  Not to put my kids in daycare when they were babies and work a full-time job.  Not to follow the crowd.

So I have no complaints.

Really.

None of us do if we live in the developed world.  In the modern world really (toilets, anyone?)

Life is good, and I just need to remember that when the stupid little things in life threaten to change my mindset.

Life is good, life is good, life is good….

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…

Mindless Eating

Image result for mindless eatingMindless Eating by Brian Wansink is a book that explores “why we eat more than we think.”

Wansink’s book explores the tricks marketers use to get us to buy their products and how our minds play tricks on us as well to justify our eating habits.  He asserts (correctly) that we’ll never be able to lose weight based off of will power alone if we deprive ourselves of our favorite foods.

Habits are the key.  We do eat out of habit (mindless as Wansink calls it) and subconsciously for various reasons.  Some are from our childhoods.  Others are from watching others’ patterns.  But most are not for sustenance.  Wansink’s research shows we eat from habits, some formed since childhood, and without thinking.  This leads to weight gain over time.

His solution:  Cut 100-300 calories a day in 3 simple changes you commit to that will cause a weight lose over a year of 10-20 pounds that are mindless.  You do this by food trade-offs and food policies, both of which give you the chance to eat some of what you want.  Other recommended tricks:  buy smaller plates, which tricks the mind into thinking we are eating more than we actually are, don’t eat out of the package or standing in front of the TV, don’t put food on the table while eating–make it inconvenient to get up to get seconds, don’t eat in front of the TV, and beware of “low-fat” alternatives that trick us into eating more.

We make over 200 food choices a day (from what to eat to walking by the candy dish).  We don’t have the mental will power to resist all the “no’s” caused by these 200 decisions every day.

Thus:  change your environment.  Out of sight, out of mind works.  Get rid of the food on your counters and put the “bad” food or high-calories foods in the back.  Make it harder to get to these.  Make it easy to grab celery and carrots.  No see through containers either.  The more inconvenient good is, the less likely we will consume it.

This is doable for most people.  Most people won’t go exercise more.  But they will not eat that slice of cheesecake if it’s on your “no food” policy list.  Accountability is you checking this off on a calendar at the end of the day if you followed your simple 3 rules.

I love this idea because for me 100-200 calories is easy to do.  And Wansink says your body won’t miss the calories like it would if you were trimming 500 or more calories per day.  Hence, your adherence will be much higher.

My 3 changes are:

  1. Either cut the sugar I put in my coffee by half or use a sugar-free alternative.
  2. Don’t buy icing (my one weakness I can’t resist when it’s in the house).
  3. Don’t eat past 6 pm at night.

Overall great read on how our minds work around food and the tricks marketers use to get us to buy their products over their competitors.  I love the premise of small changes leading to big results.  Highly recommended for those who find diets and exercise challenging.  This is a way to start small and go from there!

Finally! A Podium Finish!

MOB Comp
That’s Me in the Bright Red!

Today I had a CrossFit competition at CrossFit MOB (mind over body) in Thornton, CO called Battle of the Boxes. I entered the female/female competition, and my partner was a girl from their box.

We worked really well together. She’s crazy strong, and I had a bit more skill work than her. The workouts suited us as well.

We got 2nd overall. We won the Floater, which was a partner sled push and pulled out a second place finish for WOD #2. Our prizes were really cool: a case of Kill Cliff drinks, a jump rope, wrist guards, a $100 gift card to Reebok, and a recovery drink.

I had a ton of fun (of course winning helps).  Another team from my box competed in the male/male division and won 2nd place as well!  Way to go, guys!

My partner commented how with partners you try harder because you don’t want to let the other one down.  That’s certainly true.  In WOD #2 one partner had to hold a 95 lb barbell in the front rack position while the other either rowed and did wall balls.  I ended up doing most of the holding, and I held it longer than I normally would have because of her.

It was her first competition, and she had a blast.  That’s what it’s about:  pushing yourself while having fun!

I Don’t Function Well Outside of Routine…

Anyone else like me?

Life happens, your schedule gets messed up, and your whole day is off?

My whole family has been sick at various times for the last two weeks.

This week has been my son who’s been home all week.  He’s got the stomach ache, phlegm build-up, went to the doctor, is constipated, has no appetite, etc.

For me, stress builds at this point.  And I usually don’t get stressed.Image result for stress

I did everything I knew how to do to relieve it:  CrossFit, Olympic Lifting, Running, Coffee…nothing helped much.

It’s all in the mind, I tell myself.  Let it go.

I’m just trying to push through, control the things I can control and let God handle the rest…

That’s all I can do.

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!!