My Story... Out in the Open

This was really hard to write, and post.  But I've been challenged to step out of my comfort zone...  so here it is:

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I am a traveling corporate trainer.  I am on the road about 40-46 weeks out of the year.  I train 8 hours a day, standing on my feet, and then provide support for 8-15 hours a day during a go live process.  We do one of those a month.  I was tired of feeling like I was exhausted at the end of the day with no energy during the day.  I made a few changes in my life.  I hope to encourage you to do the same and make some small changes that will have a huge impact!

My journey began about 15 years ago.  I was about 10 pounds overweight at about 150 and my parents did not want that to escalate.  So they really honed in on my eating habits and tried to keep the junk away from me as much as possible.  Unfortunately, I still found ways to eat it.  Instead of toning up and losing the 10 pounds, I just continued to gain weight.  When I left for college, I did not gain the Freshman 15; instead, I gained more like the Freshman out of control 50 pounds.  As I look back on it now, I can just picture myself wolfing down the fast food and cafeteria food like it was the last thing I was ever going to eat.  Not a good feeling now.

I dated a little bit and dating always made me want to lose a little weight but I didn't know how.  So I just kept eating.  I eventually pushed past the 220- pound mark and all I was wearing were sweat pants or pajamas out in public.  It was disgusting.  I was about 230 when Mike and I got married and from there, I started to control my eating a little bit more but I still did not understand what good eating habits were.  I had a job where I sat all day long and then I would go home and sit some more.  I was rarely active, and it does not help that my hobbies involved sitting too.  When we moved to Washington State five years ago, I was about 270 and I still continued to gain weight.  When I met my good friend, and personal trainer, I was weighing 280.  The heaviest I had ever been in my life.  I was still feeling gross.  But she helped me find a place in my heart and mind where I could accept who I was at the time, but with the knowledge that I was working to change it.  I bought great clothes (just a few) and felt so much better about myself.  This allowed me to concentrate on losing some serious weight.  My friend helped me lose 30 pounds so I was back down to 250.  I felt so good about myself.

Then the scale stopped moving.  I got frustrated with myself, and stopped the healthy eating habits.  I even stopped talking to my friend for a time who had helped me so much.  When we reconnected about six months later, I had gained at least 15 pounds of that 30 back.  So I was back up to about 265.  I was going through a time where I just didn't care.  I didn't care that I was overweight.  I didn't care what I ate.  I just ate and ate and ate.

When Mike and I moved to Louisville in July 2011, I weight in at about 270 again.  I was traveling more with my new job and I kept telling myself that the traveling was what got me.  I couldn't find the time or the money or the creativity to eat healthy on the road.  All excuses.

Then, one day, in February 2012, I snapped.  I was on the road the previous week like always, and I came home.  Mike wanted to go and do something...  don't remember what it was...  tennis or a walk or just shopping.  I was sleeping 11 to 12 hours and waking up not rested.  And I would waste my two days home a week in bed and being lazy.  All of a sudden something clicked inside me.

I weighed myself and to my dismay, I saw the number 290 flash across the screen.  WHAT???  That had to be wrong.  I stepped off the scale and re-weighed myself.  Yup, there it was...  290.  My heaviest I had ever been and VERY quickly approaching 300 pounds.  I was only 10 pounds away!!  I was obese and I hated it.

I called my friend who had helped me lose the 30 pounds three years before, almost in tears.  I begged for her help.  I told her I didn't know what to do but I needed to do it and FAST.  I was 30 years old and almost 300 pounds.  I was so ashamed that I had let myself get so out of control.

She had introduced me to Beachbody and the power of Shakeology a year before that but I was not ready to hear her.  In February, I was.  I didn't care what it took.  I was ready.  So March 1, I started drinking Shakeology.  I replaced one meal with a shake.  And it was so good.  My cravings were limited, and I was feeling more energetic.  Now, when I went home, I was no longer sleeping 12 hours a night and not feeling rested.  I was sleeping 7 to 8 hours a night and waking up so energetic!!!!  What a difference.

On April 4, I started Chalean Extreme.  It is a combination of strength training and cardio and it's a workout I can do in the comfort of my own home.  Wow!  Building muscle helps me so much!!!!

I've also started eating cleaner, less processed food.  I'm feeling so much better and as of July 2012, I'm down 22.5 pounds!!!!!  It's a SLOW process, but this time, I'm NOT giving up.  I have come too far to stop now.

What is on these pages is a story of me.  I'm a work in progress.  I'm in the middle of a drastic lifestyle change and this page is how I document all of it.  I'm so excited that you've read my story and I hope it has encouraged you to let you know it is NOT TOO LATE.  I'm so happy with where I am now, and even more thrilled with where I am going.

Weekly Meal Prep- Does it help????

I mentioned in another blog the importance of planning ahead.  When I am traveling and know I will be on the road, I plan ahead by making sure I have access to a refrigerator and/ or microwave and that there is a grocery store or Wal Mart near by.  That's the easy part.  What comes after that though???

When I find out that there is a Wal Mart or grocery store nearby, I plan out exactly what I will be eating for the week:  breakfast, lunch, and dinner.  Then I make a grocery list.  I also decide which ONE night I will either eat out or order room service (depending on the hotel).  

This week, I will be in Bowling Green, KY.  It's only about 2 hours away from me, so I will be able to drive there.  Which MEANS, YAY!! I get to take almost everything with me.  

Breakfasts are easy:  Shakeology!  I already cut up the cherries I will blend with it and I will buy bananas when I get there.  I will take with me my PB2 and Shakeology.  

Lunches are a bit more challenging as I need something to take with me as I don't have time to go out and grab something to eat in between sessions.  This week, I plan on buying cut up lettuce, cherry tomatoes, cucumber, broccoli, and radishes.  I'll take with me some balsamic spray dressing (10 sprays= 10 calories!!).  I will buy some turkey lunch meat (sliced from the deli if possible) for my protein.  I'll also buy some Greek yogurt for a mid-morning protein snack and some apples.  That should take care of my lunches.

I will go out to dinner on Thursday night.  Probably eat something at the hotel restaurant, such as salmon or steak, maybe grilled chicken with some grilled zucchini.  That sounds tasty.  Other dinners will include items similar to my lunch.  Lots of veggies, salads, and maybe some microwavable fish if I can find some.  

What is the benefit of planning ahead?  By planning ahead, I am able to stay on track and focused.  I know exactly what I'm eating, no matter where I am.  It's definitely worth the hour or two I spend planning on a Sunday evening.  

Tips while traveling: Lunch

It's hard when you're traveling to make smart decisions and stay on track.  I know.  As someone who has been on the road for half the year already (and it's only June 19), I understand.  I have my weeks where I just don't have the energy or the desire and then fall to the wayside and let my goals slip.  But when I pick myself back up and realize that I still have goals I want to achieve, I just make the decision to get it done.  One of the biggest challenges is when I am at a hotel that has a refrigerator but it barely counts because it's smaller than the suitcase I brought with me. 

So how do I overcome the suitcased size challenge I have?  Think and SHOP SMART!  Make a decision at the beginning of the week as to how you want your week to go.  Do you know that you have a dinner with co-workers one night?  Or do you have an event you're attending such as a wedding or a family reunion?  Think about the week, then make the decision and STICK TO IT.  Usually, I have one dinner a week out with co-workers.  I stick to that.  No more.  I allow myself to eat out once.  That includes breakfast, lunch, and dinner.  ONCE.

So what do I do the rest of the week?  This is where the SHOP SMART comes into play. 

I found these salads at the local grocery store and started to get creative.

I bought radishes, green onions, broccoli, some almond slices (unflavored), and some pomegranate vinaigrette dressing.

I also bought a large ziploc disposable container:

I dumped the premade salad into the ziploc container, cut up radishes and green onions (with my plastic knife, so that was fun), added the brocoli and the toasted almonds, put a couple tablespoons of salad dressing on, and wa-la!!! 

I turned the salad into this:

You can add turkey pepperoni (like I did) or some chicken for some protein.  You can also add a little mozerella cheese as well.  You can do all kinds of things with a salad and still have some delicious HEALTHY options available to you. 

It takes a lot of work and some thinking, but eating healthy for lunch in a hotel with a small refrigerator can be done if you take the time to think it through and plan out how you are going to succeed!!  I made a HUGE salad that will probably last me two days for under $10.  You can't eat out as healthy or as CHEAP!!!  

Obstacles on Road

As I am on this weight loss journey, I come across many obstacles.  I do what I do best and try to think of solutions to overcome those obstacles.  One of the BIGGEST obstacles I have right now is the fact that I travel for work.  I counted the other day and I will be on the road 41 weeks this year.  That is 41 weeks of hotels, restaraunts and being away from my husband and Sara (the puppy) and 41 weeks of increased challenges.

With traveling, what is the big deal?  I get that question all the time.  People see that my life as glamorous.  I fly on airplanes and stay in nice hotels.  I admit, I do stay in some nice hotels.  My work is not stingy, BUT it comes at a cost.  That cost is FOOD CHOICES. I do NOT enjoy eating at a restaraunt every single night.  It greatly increases my chances of slipping away from my journey to becoming healthier.  I have found that I can make small changes to help with those challenges.

In most hotels I do no have access to a stove and I NEVER have access to an oven.  My tools are typically microwaves, mini fridges, and the grocery store.  As I have become more nutritionally aware, I have also limited my choices even more .  Sometimes it doesn't seem worth the energy it takes to really think about what I want to do that week.  It takes a TON of energy that I need for training 8 to 12 hours a day.  So how do I do it?  How have I managed to become more nutritionally aware and make it in the traveling world?  I've done it!  I've lost 16 pounds in the last few months so that proves it can be done.  Because I've also ONLY lost 16 pounds, it proves it is a challenge. 

I start by taking some time on the Sunday before I travel to plan my week.  I usually travel Monday's and Friday's.  I begin by calling the hotel where I am staying.  If it's a Homewood Suites or Residence Inn, I am good.  I have access to a stove.  Other hotels...  not so much.  I am lucky if I have a mini fridge and a microwave. 

I ALWAYS travel with:
Shakeology- packets or powder measured out into containers
PB2- This stuff ROCKS!!
Travel Blender
Measuring Cup
Measuring Spoons
Lunch Bag (insulated)
Freezer box (to keep the cold items cold)
Water bottles

Then, when I know my tools, I find out where the nearest grocery store is.  And I do the grocery shopping!! 

The staples include:
Almond Milk (or Coconut Milk, depending on my mood)
Greek Yogurt (several small cups- makes it easy to stick in my cooler)
Gallon of Water
Small tomatoes, Spinach, Feta Cheese, Cranberries (for a salad)
Bananas
1 or 2 microwave meals (Healthy Choice)**
1 Can of soup (I can only do about 1 can of soup a week- I don't really enjoy it, but it's easy in a hotel room)

**I do NOT advocate that Healthy Choice microwave meals are the best choice, but when I am limited, that's my go to.

If I am in a hotel room with a stove, the possibilities open up even further.  Chicken and Pork Chops are my favorite items to cook in a hotel room because they are easy and cook up semi decent in a pan on the stove.  Just add some BBQ Sauce or seasonings and you're on your way to a delicious meal. 

WORKING OUT is the KEY when I am on the road!!  If I do not work out, and there are times I have to eat out, I feel so awful the next day and everything goes to waste for a day or so.  Working out helps keep my energy levels HIGH and my sanity levels normal (of course, that's subjective, right?).  We will discuss more of this in a later post down the road.

I bring a portable DVD player with me and my workout DVD's (currently working my way through 90 days of Chalean Extreme) and my resistence band (which gives me just as much of a workout as if I had used weights).  I schedule my time to workout (usually after training because I have to be there so early to begin with), and when I am done, then I continue with the dinner routine.

So...  what does my typical day look like, you ask?

Breakfast is a no brainer------ easiest meal of the day:

SHAKEOLOGY!!!!!

Lunch is a little more challenging.  Usually it consists of a frozen meal (Healthy Choice) or some greek yogurt, fruit (apples, bananas, and mango are a favorite), string cheese, and some veggies (snap peas or carrots). 

Dinner is either out with co workers twice a week (I try to limit it to once or twice a week) and typically have a salad with viniagarette dressing, no cheese, no croutons, and ALL veggies.  If I don't go out, it's a microwave meal if I didn't have one for lunch, or oftentimes another Shakeology. 

I will dig a bit deeper as the weeks go on and I start to overcome more challenges.  I wanted to share with my fellow travelers (vacation, work, whatever) how it can be done.  It's challenging, FOR SURE, but it's possible to eat healthy while on the road!!!!