I read an article recently that really hit home for me. I used to (and still at times) tell myself these little lies that result in well, no results or a lack of positive results.
One of the biggest things I tell myself is that "I don't eat that much." This is the biggest lie you can tell yourself. You may eat all healthy foods, but if you are supposed to eat 1700 calories, going over that can still add weight, even if it's healthy fruits and veggies. The best way I have found that helps me control how much I am eating is to keep a journal. I use My Fitness Pal, a website that includes a database with all kinds of food you can track. There is also a mobile app you can use so you're always in touch with your food diary. The other way I keep track of what I'm eating is to text pictures of what I'm eating to a good friend. There is no judgement but if I am eating something not so great, she will call me out on it.
The next excuse I have told myself is "I train really hard on my own." Well, sure, we tell ourselves that. I used to work out at a gym and I would go for 30 minutes and do something on the elliptical and throw around a couple of weights and call it a day. I would think I was working really hard. Then I learned the meaning of a true work out and I no longer believe that I used to train really hard on my own. I follow a workout program on DVD now (I've done Chalean Extreme and am working through Turbo Fire now) and every now and then I still find that I could amp up the intensity level. Working out to a DVD helps, but it still isn't perfect. Try to find people who can keep you accountable.
Another excuse we tell ourselves is that "We don't party that often." Well, what is your definition of "that often?" And what is your definition of "party" even? I looked at the calendar and every single month I have something going on. Whether it's April and I have Easter and my anniversary or November and I have my birthday and Thanksgiving, something is going on every single month. Even August (end of summer) and January (beginning of the year) have something going on. So, whether it's a small gathering for a neighborhood block party, or a large wedding reception, you still have a party where food and drinks are served. Watch what you eat and drink. Consuming a lot of empty calories in a beer or wine glass will be a detriment to your weight loss. Excessive partying can also lead to lack of sleep, which is not good for weight loss and energy levels. Try to control the amount of parties you attend or at least what you consume.
"I don't have the time or money to get in shape." I do not even know how to begin to address this. I wrote a blog (found here) about the most common excuse (lack of money) for losing weight. See how I address that in that article. As far as a lack of time for working out, I will address that in another blog but honestly, there is NO EXCUSE. You have 24 hours in a day. If you sleep for 8 of them, and work for 8 or 10, that still leaves you with 6 to 8 hours of YOU time. Yes, you may have the kids to take to soccer practice, or a meeting at church. But honestly, what do you do with your time at the end of the day? How many hours of TV do you watch? How many shows are in your DVR right now waiting to be watched???? You can take an hour (or even a half hour) a day to work out. I do not want to hear that excuse. Beachbody even offer a 10-minute trainer workout where you can do one 10-minute workout or string a couple together to do a 20 or 30 minute workout!!! There is NO EXCUSE!!!! I'll address it in a blog later this month a bit more in depth.
I laughed when I read this excuse: "It's not MY fault I can't lose weight." Really? Who makes the decisions on what you eat or how you exercise? Who twists your arm with the donut in it? Who whips out the debit card for that venti chocolate mocha with extra whip? This is not an excuse I have ever really used. Even the fact that I am adopted and do not know my medical history does not negate the fact that my weight is my responsibility!! I know there are some medical conditions that make it difficult to lose weight, but you still have choices.
Excuses are well... excuses. They do not get the work done... If you are truly considering a life change, stop making excuses. That is the first thing you can do. I know this seems harsh but I have been there, with every single excuse in the book. Trust me, it will get you nowhere! Excuses- throw them OUT THE WINDOW!!! When you've done that and fully come to grips with the fact that losing weight and getting healthy will be a good thinig for you, you will feel free and better!!!!!!
Showing posts with label you. Show all posts
Showing posts with label you. Show all posts
Tuesday, August 21, 2012
Wednesday, August 15, 2012
Body Image- You are Beautiful
A topic that is near and dear to my heart is something I struggle with every single day. It's something that almost everybody has struggled with. BODY IMAGE.
How you see yourself and your body sets the tone for your day, your week, your month. I used to struggle with my body image. I hated what I saw in the mirror and it would depress me. If you are not happy with yourself, then nothing else matters and trying to improve yourself won't help because you are not in a frame of mind to change anything.
When wanting to make changes in your life, especially if you want to lose weight, accepting who you are is a critical step. If you do not love yourself, you won't feel motivated to change. This is how I felt several years ago. I hated myself. I hated my looks, my shape, how I felt, the clothes I wore. Nothing made me happy at all because I didn't love myself. It also affected my relationships, especially my marriage and friendships.
I had a great friend who told me that it was OKAY to love myself no matter what I wanted to change. She took me shopping and we found an amazing outfit that I looked awesome in! What a difference a great outfit made. From that day on, I started to love myself. Did I love everything about myself? No way!! BUT, I started to love myself enough that I wanted to make changes and make myself healthier.
Loving yourself and who you are RIGHT NOW is the key to motivating yourself to change, if a change is what you need or want.
Struggling with your body image and learning to love yourself?
Follow some of these steps or ideas and it should help!
1. Spend time in prayer. This is a big one for me. I wake up every morning and spend some time talking to God. He gives you the power to love yourself and be confident throughout the day. Rely on HIM to give you the power to pull through whatever it is that has you struggling. Also realize that He made you in His image. He loves you so much and no matter what you're going through, He will continue to love you. He wants you to be healthy and one of the first things you can do to be healthy is to love Him and love yourself.
2. Find a friend who will give you honest feedback no matter what (even if it's bad) and go shopping. Find an outfit that makes you feel amazing. Your friend will help with that. If you look in the mirror in the dressing room and just feel ugly in the outfit, toss it to the side. Maybe ask the sales person to help you. If you go to a department store like Macy's or Dillards, they will help you find the perfect outfit.
3. Take that outfit and your friend and go treat yourself to something nice (NOT FOOD related). Go get a pedicure or a manicure (or both!). Go to a concert. Go to the movies. Go to the mall and strut your stuff in your new outfit. Get a massage. Do something that you love with your friend in your new outfit.
4. Purge the negativity. This was a big one for me. Negative thoughts and attitudes are extremely contagious. If someone doesn't like your new look, ignore them. Get rid of the negativity in your life. If you have someone not supporting you now as you work to start loving your body image, they won't support you when you start to lose weight or change your lifestyle or pursue other goals. Get rid of the negativity in your life.
5. Surround yourself with positivity. The opposite of getting rid of those negative people: surround yourself with people who love you no matter what, honor your wishes to pursue certain goals, and want to see you succeed in loving who you are. These people will play a critical part in helping you love yourself.
6. Wake every day and do one thing that helps you love yourself. For example, I choose an outfit that makes me feel confident and awesome. I LOVE wearing skirts. I found a few that fit me so well and so I bought several. Then I accessorize. You would be surprised at how much a great accessory can boost your self esteem! Give it a try and see how it helps. Find a great pair of earrings or an awesome necklace or purse and you are on your way to feeling more confident than ever!!
7. Try reading a personal development book on the topic you struggle with. For example, weight is something I struggle with which directly affects my body image. Reshaping it All by Candace Cameron Bure has helped me see things in a different light. I love how she writes. It feels like she's having a conversation with me. Another book on my reading list is Made to Crave. It is a book that will help me focus on craving God instead of food (which is a big problem for me). So find a book that interests you and read it. Find a few friends to read it with you! Then discuss it and how it is impacting your life.
You are a beautiful person, no matter what. Find one thing right now that you love about yourself and write it down where you can see it every day- your bathroom mirror, your refrigerator, your phone, computer. Then every day find one more thing that makes you happy about yourself. One day you will wake up and realize what everybody else knows: You are BEAUTIFUL no matter what!!!!!! Once you realize that, your focus will change from wanting to change yourself because you dislike who you are to now I want to make changes BECAUSE I love myself.
I'll leave you with this thought:
Just because you might be overweight or have things you want to change about yourself, does not mean you can't love yourself. Love who you are. The rest will take care of itself.
How you see yourself and your body sets the tone for your day, your week, your month. I used to struggle with my body image. I hated what I saw in the mirror and it would depress me. If you are not happy with yourself, then nothing else matters and trying to improve yourself won't help because you are not in a frame of mind to change anything.
When wanting to make changes in your life, especially if you want to lose weight, accepting who you are is a critical step. If you do not love yourself, you won't feel motivated to change. This is how I felt several years ago. I hated myself. I hated my looks, my shape, how I felt, the clothes I wore. Nothing made me happy at all because I didn't love myself. It also affected my relationships, especially my marriage and friendships.
I had a great friend who told me that it was OKAY to love myself no matter what I wanted to change. She took me shopping and we found an amazing outfit that I looked awesome in! What a difference a great outfit made. From that day on, I started to love myself. Did I love everything about myself? No way!! BUT, I started to love myself enough that I wanted to make changes and make myself healthier.
Loving yourself and who you are RIGHT NOW is the key to motivating yourself to change, if a change is what you need or want.
Struggling with your body image and learning to love yourself?
Follow some of these steps or ideas and it should help!
1. Spend time in prayer. This is a big one for me. I wake up every morning and spend some time talking to God. He gives you the power to love yourself and be confident throughout the day. Rely on HIM to give you the power to pull through whatever it is that has you struggling. Also realize that He made you in His image. He loves you so much and no matter what you're going through, He will continue to love you. He wants you to be healthy and one of the first things you can do to be healthy is to love Him and love yourself.
2. Find a friend who will give you honest feedback no matter what (even if it's bad) and go shopping. Find an outfit that makes you feel amazing. Your friend will help with that. If you look in the mirror in the dressing room and just feel ugly in the outfit, toss it to the side. Maybe ask the sales person to help you. If you go to a department store like Macy's or Dillards, they will help you find the perfect outfit.
3. Take that outfit and your friend and go treat yourself to something nice (NOT FOOD related). Go get a pedicure or a manicure (or both!). Go to a concert. Go to the movies. Go to the mall and strut your stuff in your new outfit. Get a massage. Do something that you love with your friend in your new outfit.
4. Purge the negativity. This was a big one for me. Negative thoughts and attitudes are extremely contagious. If someone doesn't like your new look, ignore them. Get rid of the negativity in your life. If you have someone not supporting you now as you work to start loving your body image, they won't support you when you start to lose weight or change your lifestyle or pursue other goals. Get rid of the negativity in your life.
5. Surround yourself with positivity. The opposite of getting rid of those negative people: surround yourself with people who love you no matter what, honor your wishes to pursue certain goals, and want to see you succeed in loving who you are. These people will play a critical part in helping you love yourself.
6. Wake every day and do one thing that helps you love yourself. For example, I choose an outfit that makes me feel confident and awesome. I LOVE wearing skirts. I found a few that fit me so well and so I bought several. Then I accessorize. You would be surprised at how much a great accessory can boost your self esteem! Give it a try and see how it helps. Find a great pair of earrings or an awesome necklace or purse and you are on your way to feeling more confident than ever!!
7. Try reading a personal development book on the topic you struggle with. For example, weight is something I struggle with which directly affects my body image. Reshaping it All by Candace Cameron Bure has helped me see things in a different light. I love how she writes. It feels like she's having a conversation with me. Another book on my reading list is Made to Crave. It is a book that will help me focus on craving God instead of food (which is a big problem for me). So find a book that interests you and read it. Find a few friends to read it with you! Then discuss it and how it is impacting your life.
You are a beautiful person, no matter what. Find one thing right now that you love about yourself and write it down where you can see it every day- your bathroom mirror, your refrigerator, your phone, computer. Then every day find one more thing that makes you happy about yourself. One day you will wake up and realize what everybody else knows: You are BEAUTIFUL no matter what!!!!!! Once you realize that, your focus will change from wanting to change yourself because you dislike who you are to now I want to make changes BECAUSE I love myself.
I'll leave you with this thought:
Just because you might be overweight or have things you want to change about yourself, does not mean you can't love yourself. Love who you are. The rest will take care of itself.
Friday, July 27, 2012
How do you keep going when the going is tough?
Has this ever happened in your life? I know it has in mine!
The scale doesn't cooperate...
The co workers want to eat out and you can't say no because the boss is going...
One beer turns into one beer too many...
The 24 hours that were there turned into not so many...
It's just a tough day, week, month...
So the going is getting tough. Remember not to focus too much on the past. The past is behind us. We are looking forward.
Here are 10 tips I focus on when I'm trying to regain my focus:
1. Focus on today! Focus on what you can control right now. I don't know about you, but I can only handle focusing on what is happening right now. Even focusing on the whole day seems like a lot. So take a moment and focus on just what is happening right in this instance.
2. Try to release the stress and tension. This isn't helping you focus. Take a brisk walk. Exercise. Go hit a few tennis balls. Get a massage.
3. Reach out for support. Beachbody coaches provide FREE personal support to help you get back on track. This type of support is invaluable for me. My Beachbody coach is amazing and I could not do this without her. It's one of the reasons I became a Beachbody coach. So I could help others struggling through the same things I am. If you are not ready to connect with a Beachbody coach, connect with a friend. Surround yourself with positive people who are there to support you.
4. Hold on to hope and gratitude. Be hopeful that you will pull through this challenging time. Be grateful for the victories you have already achieved.
5. Comfort and care for yourself. Take the time to take care of you! If you need 15 minutes away from everybody, take that time. Read a book, close your eyes, take a nap, grab a cup of coffee. Whatever you need to do to comfort yourself. Do it! (But don't use FOOD!)
6. Know that this struggle is temporary. No matter what the struggle is, it will hellp you grow and learn. It is also just temporary.
7. Let go of what you cannot control. Just like #1 says to focus on what you can control, do the opposite with the things you cannot control. You probably cannot control where a group of co workers go for dinner. You express an opinion, but you don't have the ultimate say so. BUT you can control what goes in your mouth! Drink one beer if you must. Drink only water! Don't touch the chips at a Mexican restaraunt. But let go of the things out of your control.
8. Commit to a goal. What do you want to achieve today? Tomorrow? This week? This month? This year? Think of what you want to achieve and then commit to it! It won't happen if you don't commit.
9. Lean on faith. God has given you a beautiful body and He wants you to take care of it. BUT He loves you no matter what. Even if you trip up for a night and gobble down a whole tub of ice cream. He still loves you but lean on the fact that He wants you to take care of your body.
10. Allow yourself to dream. This is my favorite one. My husband and I settled on the dates for our Hawaiian vacation today. We leave July 18. I am dreaming of a sexy me lounging on the beach with a 90 lb weight loss under my belt. Guess what? It's not only a dream but a goal! I can most definitely do it. It will take a LOT of hard work, but the dream is taking shape.
Take each of these and ponder what they mean to you during the tough times. You can do this! Make a goal, lean on people for support, dream! You are a beautiful person!
The scale doesn't cooperate...
The co workers want to eat out and you can't say no because the boss is going...
One beer turns into one beer too many...
The 24 hours that were there turned into not so many...
It's just a tough day, week, month...
So the going is getting tough. Remember not to focus too much on the past. The past is behind us. We are looking forward.
Here are 10 tips I focus on when I'm trying to regain my focus:
1. Focus on today! Focus on what you can control right now. I don't know about you, but I can only handle focusing on what is happening right now. Even focusing on the whole day seems like a lot. So take a moment and focus on just what is happening right in this instance.
2. Try to release the stress and tension. This isn't helping you focus. Take a brisk walk. Exercise. Go hit a few tennis balls. Get a massage.
3. Reach out for support. Beachbody coaches provide FREE personal support to help you get back on track. This type of support is invaluable for me. My Beachbody coach is amazing and I could not do this without her. It's one of the reasons I became a Beachbody coach. So I could help others struggling through the same things I am. If you are not ready to connect with a Beachbody coach, connect with a friend. Surround yourself with positive people who are there to support you.
4. Hold on to hope and gratitude. Be hopeful that you will pull through this challenging time. Be grateful for the victories you have already achieved.
5. Comfort and care for yourself. Take the time to take care of you! If you need 15 minutes away from everybody, take that time. Read a book, close your eyes, take a nap, grab a cup of coffee. Whatever you need to do to comfort yourself. Do it! (But don't use FOOD!)
6. Know that this struggle is temporary. No matter what the struggle is, it will hellp you grow and learn. It is also just temporary.
7. Let go of what you cannot control. Just like #1 says to focus on what you can control, do the opposite with the things you cannot control. You probably cannot control where a group of co workers go for dinner. You express an opinion, but you don't have the ultimate say so. BUT you can control what goes in your mouth! Drink one beer if you must. Drink only water! Don't touch the chips at a Mexican restaraunt. But let go of the things out of your control.
8. Commit to a goal. What do you want to achieve today? Tomorrow? This week? This month? This year? Think of what you want to achieve and then commit to it! It won't happen if you don't commit.
9. Lean on faith. God has given you a beautiful body and He wants you to take care of it. BUT He loves you no matter what. Even if you trip up for a night and gobble down a whole tub of ice cream. He still loves you but lean on the fact that He wants you to take care of your body.
10. Allow yourself to dream. This is my favorite one. My husband and I settled on the dates for our Hawaiian vacation today. We leave July 18. I am dreaming of a sexy me lounging on the beach with a 90 lb weight loss under my belt. Guess what? It's not only a dream but a goal! I can most definitely do it. It will take a LOT of hard work, but the dream is taking shape.
Take each of these and ponder what they mean to you during the tough times. You can do this! Make a goal, lean on people for support, dream! You are a beautiful person!
Wednesday, July 18, 2012
Setbacks in Success
I wrote a blog a few weeks ago about measuring success. It's not always based on the scale and you should see victories in other places.
Today I want to talk about what happens when you don't succeed, miss out on some goals, and you have setbacks in success.
Here are some of my thoughts. I encourage you to post in a comment below some additional thoughts you may have as well.
1. FORGET THE PAST.
And your future self thank you.
My biggest setback occured about four years ago. I lost 30 pounds with the help of a friend. For about four weeks, I did not see the scale move at all. It was frustrating and discouraging. And I gave up. Not my finest moment. Then I fell into a cycle of "I don't care what I eat." And I gained back the 30 pounds.... PLUS an additional 10. That is a HUGE setback and one I am not proud of at all. BUT, I learned from that. I learned that sometimes the scale does not move but there are other things to be proud of. I also learned that how I felt then is NOT something I ever want to experience again. The despair was a horrible feeling. I felt lost and then when I saw the scale at my heaviest back in February, it clicked. I needed to try again. And this time, I am not giving up. I've since lost 22 1/2 pounds. I have 17 1/2 more pounds to go before I lose what I gained back. But it's my setback weight I'm losing. After that, I'm going to start fresh and really push those eating habits and push my limits with working out.
As usual, I am ending my post with a CHALLENGE!!!!! This one might be easy for some but difficult for others.
Don't purposely suffer through setbacks. But understand them and use them as a learning experience!!
DO NOT GIVE UP!!!!!!
Today I want to talk about what happens when you don't succeed, miss out on some goals, and you have setbacks in success.
Here are some of my thoughts. I encourage you to post in a comment below some additional thoughts you may have as well.
1. FORGET THE PAST.
You cannot change what you did a year ago; you cannot change what you did five minutes ago. The choices you made then are GONE and done with.
2. You have the power to make sure the mistakes of yesterday are not repeated in the actions of today. You have the power of choice. Choose the strawberry over the licorice. I promise you will start to see great results when you CHOOSE to make the right decisions.
3. The future is in your hands. When you choose to forgo the huge dish of ice cream and instead choose cut up fruit with Greek yogurt, you are defining your future self.
And your future self thank you.
4. One of the biggest ways to overcome a setback is to determine why the setback happened in the first place so you can make sure it doesn't happen again!!
5. The last thing I want you to remember is that the setbacks you experience have the power to push you forward if you choose to learn from them. 
My biggest setback occured about four years ago. I lost 30 pounds with the help of a friend. For about four weeks, I did not see the scale move at all. It was frustrating and discouraging. And I gave up. Not my finest moment. Then I fell into a cycle of "I don't care what I eat." And I gained back the 30 pounds.... PLUS an additional 10. That is a HUGE setback and one I am not proud of at all. BUT, I learned from that. I learned that sometimes the scale does not move but there are other things to be proud of. I also learned that how I felt then is NOT something I ever want to experience again. The despair was a horrible feeling. I felt lost and then when I saw the scale at my heaviest back in February, it clicked. I needed to try again. And this time, I am not giving up. I've since lost 22 1/2 pounds. I have 17 1/2 more pounds to go before I lose what I gained back. But it's my setback weight I'm losing. After that, I'm going to start fresh and really push those eating habits and push my limits with working out.
As usual, I am ending my post with a CHALLENGE!!!!! This one might be easy for some but difficult for others.
Don't purposely suffer through setbacks. But understand them and use them as a learning experience!!
DO NOT GIVE UP!!!!!!
Tuesday, July 3, 2012
After 90 days...
I started a fitness/ food challenge on April 4, 2012, 90 days ago roughly. I started out 20 pounds heavier and several inches thicker. As of today, I can say I've lost those said 20 pounds and have lost an average of about 2 inches around my waist and hips. I've lost about an inch around my biceps, calves, thighes and bust. I could have lost more, but honestly, I had a lazy final 3 weeks.
But... aside from the weight and inches lost, I am a completely different person than what I was 90 days ago. I know how to read labels now, I know foods that will give me energy and I even pay attention to the crap that goes into my body now. Whenever I have a craving, I work VERY hard to find something that will satisfy the craving but not ruin all the work from that day or week.
I have also been drinking Shakeology for 120 days (a little over four months). I know that has helped me as well. Knowing the types of food that is Shakeology has definitely helped me make better decisions. I am eating super foods from the Shakeology and I don't want to interfere with what they are doing for my body. I have more energy, more desire to push play on my DVD player, and I am STRONGER!!!! I have muscles I have not seen in several years.
What is the biggest change? I think the biggest change is my DESIRE to just eat healthier. I DESIRE to lose the weight. I DESIRE to have more energy day to day, and I DESIRE the will to keep going. My biggest change is that I know DESIRE and CRAVE to be healthy, fit, and energetic.
But... aside from the weight and inches lost, I am a completely different person than what I was 90 days ago. I know how to read labels now, I know foods that will give me energy and I even pay attention to the crap that goes into my body now. Whenever I have a craving, I work VERY hard to find something that will satisfy the craving but not ruin all the work from that day or week.
I have also been drinking Shakeology for 120 days (a little over four months). I know that has helped me as well. Knowing the types of food that is Shakeology has definitely helped me make better decisions. I am eating super foods from the Shakeology and I don't want to interfere with what they are doing for my body. I have more energy, more desire to push play on my DVD player, and I am STRONGER!!!! I have muscles I have not seen in several years.
What is the biggest change? I think the biggest change is my DESIRE to just eat healthier. I DESIRE to lose the weight. I DESIRE to have more energy day to day, and I DESIRE the will to keep going. My biggest change is that I know DESIRE and CRAVE to be healthy, fit, and energetic.
Thursday, June 28, 2012
Make the time!!!! Calendars are your best friend!!
In the go go go... go go go world, it is sometimes hard to fit in the important things. We run out of time at the end of the day, even though some of us may be awake for 16 hours!! We spend 8 hours at work (sometimes more), several hours with family, not to mention maybe drinks after work with co workers or friends... where is the time for YOU????
Unfortunately, some of us do not make the time we need for ourselves. I know I am guilty of it. I have to physically schedule time in for my workouts and any down time I may need or want. I keep a calendar on my phone and make sure I schedule my workouts, power hours and any additional events I want, such as drinks with a co worker or dinner with my friends.
I workout in the morning from 5:30 to 6:30 am. Guess how I know??? It's in my calendar!!! Make sure you are making time for yourself!!! Schedule it in the calendar!!!
I workout in the morning from 5:30 to 6:30 am. Guess how I know??? It's in my calendar!!! Make sure you are making time for yourself!!! Schedule it in the calendar!!!
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