Healthy living is about balance. Between work and home, home and self, the force and the darkside. I have trouble with over commitment and working too hard or at least too often. Wanting to help and having a hard time saying "no", has led to imbalance in my life. When I quit my last fulltime job, I weighed 45 pounds more than I do now. I was unhappy and wasn't sure what to do.
I am not saying that you should quit your job, but finding a healthy balance creates wellness. In a class I teach, we discuss wellness and how there are many areas, not just physical health. We must consider social, emotional, occupational, intellectual, and spiritual health as well. The wellness model is suppose to visually remind us of a wheel. If one of the spokes breaks, the entire wheel has problems working.
We need balance in our diet and activity as well. The good news is we don't have to be perfect, is there such a thing. I am working to be better, healthier and more balanced. So far the results have led to a more complete wellness.
Wednesday, June 29, 2011
Tuesday, June 28, 2011
My Gain is My Loss
Yesterday's choices did end up staying with me (224.2). My additional activity could not overcome the calories consumed. It is disappointing, but nothing to needs to happen expect to continue managing my lifestyle. Weightloss doesn't happen linearly. There will be ups and downs, but don't let an up in weight get you down.
Don't stress, don't let poor coping skills create a lapse in management. Today is a new day. I will have better results tomorrow.
Don't stress, don't let poor coping skills create a lapse in management. Today is a new day. I will have better results tomorrow.
Monday, June 27, 2011
To Whom Much is Eaten, Much is Required
I decided that I needed a pizza today. Small, but still over the caloric limit that I would want for one meal. In the big picture, it is really no big deal, but for my small goals of losing weight consistently, this could reek havoc.
I am supposed to be at 220 on the morning of July 1st. I currently stand at 223.6. I will need to put in some extra effort and watch calories over the next couple of days. I will still eat, as I don't want to slow down my metabolism. However, I will need to choose low caloric foods that will still satiate me...fiber!
I will also stay extra active today and for the rest of the week. I will see tomorrow if this hiccup cost me a day of calories or just slowed me down.
If I was maintaining or had general weightloss goals, this may not matter. But I made a commitment and I want to stand by it, for myself, my kids, my students, my clients, and myself (ya I know). It is important to me. Too many non-specific goals have come and gone. This time I put my foot down and told everyone that I was going to lose 10 pounds per month. I want to be accountable, that leads to success. Allowing myself an out, leads to the same place I have been. I want more. I deserve more, don't you.
I am supposed to be at 220 on the morning of July 1st. I currently stand at 223.6. I will need to put in some extra effort and watch calories over the next couple of days. I will still eat, as I don't want to slow down my metabolism. However, I will need to choose low caloric foods that will still satiate me...fiber!
I will also stay extra active today and for the rest of the week. I will see tomorrow if this hiccup cost me a day of calories or just slowed me down.
If I was maintaining or had general weightloss goals, this may not matter. But I made a commitment and I want to stand by it, for myself, my kids, my students, my clients, and myself (ya I know). It is important to me. Too many non-specific goals have come and gone. This time I put my foot down and told everyone that I was going to lose 10 pounds per month. I want to be accountable, that leads to success. Allowing myself an out, leads to the same place I have been. I want more. I deserve more, don't you.
Sunday, June 26, 2011
No Relapse, No Excuse
My favorite CV exercise is race walking. I have completed 2 half-marathons, averaging under 13:00 miles. Not super fast, but I have passed some joggers :) I recently have developed a pain in my knee. It is uncomfortable enough that I limp. I have stopped my training for the next event I have planned, because I don't want to hurt my joint further.
I am trying to find other ways of continuing my workouts. Now cycling and swimming are the focus of my caloric burn. Swimming is not easy to schedule and has limited options location wise, but it is an option. The main thing is that I cannot stop moving, burning, losing weight.
Exercise adherence is a major issue with those who are trying to change habits. Understanding your barriers and planning around them will give you a better opportunity for success. Ask yourself why you don't stay active or exercise, is it time? or money? maybe location? or energy? Know yourself and plan on how not to let yourself get it your way. It is very important that we find success early and don't let the New Year's resolution syndrome happen, where are goals slowly slip away. Make being healthy a priority. Put being healthy (preparing meals, walking, going to the gym) in your calendar and schedule other things around it. You, I, We have control...believe it, use it.
I am trying to find other ways of continuing my workouts. Now cycling and swimming are the focus of my caloric burn. Swimming is not easy to schedule and has limited options location wise, but it is an option. The main thing is that I cannot stop moving, burning, losing weight.
Exercise adherence is a major issue with those who are trying to change habits. Understanding your barriers and planning around them will give you a better opportunity for success. Ask yourself why you don't stay active or exercise, is it time? or money? maybe location? or energy? Know yourself and plan on how not to let yourself get it your way. It is very important that we find success early and don't let the New Year's resolution syndrome happen, where are goals slowly slip away. Make being healthy a priority. Put being healthy (preparing meals, walking, going to the gym) in your calendar and schedule other things around it. You, I, We have control...believe it, use it.
Thursday, June 23, 2011
Good Begets Good, Likewise...
Research suggest that healthy choices lead to more healthy choices. If you are purposefully active, people seem to care more about what they eat. When weight improves, people seem to believe that they can control their health and wellness.
There are some outliers, but for the most part we can control the desicsions that affect our lifestyles. Our lifestyle is what mandates our health. We get to choose, and I need to choose better.
The reverse is true as well. There is a downward spiral that takes place when we don't choose well. If we smoke for instance, we usually don't seem to care as much about our diet.
The slope is slippery. Choose well, and if you don't choose better next time. You can do it, I can do it. As of this morning, I weigh 222.8. That means I am down more than 7 pounds since the beginning of June.
There are some outliers, but for the most part we can control the desicsions that affect our lifestyles. Our lifestyle is what mandates our health. We get to choose, and I need to choose better.
The reverse is true as well. There is a downward spiral that takes place when we don't choose well. If we smoke for instance, we usually don't seem to care as much about our diet.
The slope is slippery. Choose well, and if you don't choose better next time. You can do it, I can do it. As of this morning, I weigh 222.8. That means I am down more than 7 pounds since the beginning of June.
Wednesday, June 22, 2011
Just keep Swimming
Since I have started my recent weight loss focus (June 1), I have lost 5.5 pounds. So far, it has been about controlling my eating habits; smaller portions, more frequent eating/grazing, staying away from high glycemic foods, not drinking calories, and consuming more water. I need to begin to add back in my activity plan, including exercise.
For the last two weeks, I have been able to be fulltime dad. So I have been active, but I have not exercised. I really want/need to enhance my weight management with exercise. Unfortunately, I cannot do my favorite activity, walking. I have a gimpy knee and it is really uncomfortable right now to walk. I race or speed walk. I am not the fastest, but I have done a half-marathon averaging 12:45 per mile.
Since walking is not an option, I will need to find something else to do. I will be looking for places to swim and bike for the forseeable future. I hope that works and my knee gets better. Regardless, when one modality of exercise is lost as a choice, we all need to continue to find away to stay active.
For the last two weeks, I have been able to be fulltime dad. So I have been active, but I have not exercised. I really want/need to enhance my weight management with exercise. Unfortunately, I cannot do my favorite activity, walking. I have a gimpy knee and it is really uncomfortable right now to walk. I race or speed walk. I am not the fastest, but I have done a half-marathon averaging 12:45 per mile.
Since walking is not an option, I will need to find something else to do. I will be looking for places to swim and bike for the forseeable future. I hope that works and my knee gets better. Regardless, when one modality of exercise is lost as a choice, we all need to continue to find away to stay active.
Monday, June 20, 2011
Don't let the Heat Stop your Progress
Man, it is hot outside. In Texas, it has lingered around 100 for the last 10 days. A cool front and showers might blow through and drop the temperature to 95. Sweet, more humidity.
Don't let the heat stop you from exercising. Tomorrow is the summer solstice, use it to your advantage. Get up earlier or get out later to do your walking or exercise. Check out a local gym and see about a summer membership. Learn how to use your body weight and your living room to workout in. Just don't give up.
Around here, it will be 3 months before things get cooler. I cannot wait that long to exercise. My goal is to lose 10 pounds a month for the summer. When that happens, I will be right at 200 pounds. I don't have time to just sit around.
Besides finding a cooler time or location, be sure to repect the heat and stay hydrated. We will spend more time on exercising safely in the heat soon.
Don't let the heat stop you from exercising. Tomorrow is the summer solstice, use it to your advantage. Get up earlier or get out later to do your walking or exercise. Check out a local gym and see about a summer membership. Learn how to use your body weight and your living room to workout in. Just don't give up.
Around here, it will be 3 months before things get cooler. I cannot wait that long to exercise. My goal is to lose 10 pounds a month for the summer. When that happens, I will be right at 200 pounds. I don't have time to just sit around.
Besides finding a cooler time or location, be sure to repect the heat and stay hydrated. We will spend more time on exercising safely in the heat soon.
Heal, Phyto, Heal
I am not a nutritionist. I try to expose myself to as much nutritional information as possible. I want to have the most accurate and up-to-date info I can for myself, my kids and my clients. It is hard sometimes to know what to believe and what not to believe. Anytime that you read anything for knowledge, consider the source, the motivation and then maybe do some follow-up reasearch from another source.
As a trainer, I am limited by law what I can say about nutrition. I can speak generally in terms of facts. I can discuss anything that the government has put out as guidelines. I can also discuss some common-sensical issues (i.e. 4 donuts is better than 6 donuts for breakfast).
But with weight loss being a large part of what I discuss with my clients, as well as something that I try to stay focused on, nutrition becomes a large part of the decisional balance for many people. One generally accepted thought is that fruit and vegetables are good for you. I buy that. It seems that research suggests that F&V give the body particular chemicals called phytonutrients that cannot be received from other food sources.
Even though, I believe that to be a strong fact. I don't like F&V. It is not that I prefer pizza over a fruit or a vegetable. I don't like the latter option at all. The taste, the texture, the color...I am sure that there is a mental issue, but I used to gag when consuming them. It has been meat and potatoes since. This particular diet makes it difficult to manage weight as well as balance my diet. What to do?
I don't fight with myself about finishing my broccoli. Instead, I try to find other options. I drink "Naked" fruit drinks or "V8 Fusions". I do alot of tomato sauce. I would like to get a Vitamix and make my own smoothies and hide the veggies and fruit in there (get rid of the texture as well). It can be tough to get all of the Phytonutrients suggested. Any other ideas?
As a trainer, I am limited by law what I can say about nutrition. I can speak generally in terms of facts. I can discuss anything that the government has put out as guidelines. I can also discuss some common-sensical issues (i.e. 4 donuts is better than 6 donuts for breakfast).
But with weight loss being a large part of what I discuss with my clients, as well as something that I try to stay focused on, nutrition becomes a large part of the decisional balance for many people. One generally accepted thought is that fruit and vegetables are good for you. I buy that. It seems that research suggests that F&V give the body particular chemicals called phytonutrients that cannot be received from other food sources.
Even though, I believe that to be a strong fact. I don't like F&V. It is not that I prefer pizza over a fruit or a vegetable. I don't like the latter option at all. The taste, the texture, the color...I am sure that there is a mental issue, but I used to gag when consuming them. It has been meat and potatoes since. This particular diet makes it difficult to manage weight as well as balance my diet. What to do?
I don't fight with myself about finishing my broccoli. Instead, I try to find other options. I drink "Naked" fruit drinks or "V8 Fusions". I do alot of tomato sauce. I would like to get a Vitamix and make my own smoothies and hide the veggies and fruit in there (get rid of the texture as well). It can be tough to get all of the Phytonutrients suggested. Any other ideas?
Saturday, June 18, 2011
Which came first?
Two habits to consider when managing weight are avoiding feeling full and being hungry. When we get to a place where we are full, we have eaten so much that our stomach has expanded and the tissue is feeling pressure. This level of consumption is clearly beyond our need. If we do not need it, then it becomes storage. We will look more at the process of creating storage at a later time.
For now, the question is which came first the buffet or the belly? Did we create toxic eating environment where food becomes possession, reward, consulation, and pleasure alone? Or did the size of our collective waist lines grow spontaneously forcing the need for larger portions? I think that we know.
If we are always creating unhealthy habits and making bad choices, the food choices will continue to change. If we pay for value (a buffet for little money), then the food and restaruant industries will keep feeding you, us, what we want? What is it that we want? Maybe we should be deciding based on what we need? I need a balance diet. I need to control my portions. I need to be healthy. But buffets are really satisfiying...are they really?
For now, the question is which came first the buffet or the belly? Did we create toxic eating environment where food becomes possession, reward, consulation, and pleasure alone? Or did the size of our collective waist lines grow spontaneously forcing the need for larger portions? I think that we know.
If we are always creating unhealthy habits and making bad choices, the food choices will continue to change. If we pay for value (a buffet for little money), then the food and restaruant industries will keep feeding you, us, what we want? What is it that we want? Maybe we should be deciding based on what we need? I need a balance diet. I need to control my portions. I need to be healthy. But buffets are really satisfiying...are they really?
Friday, June 17, 2011
Manage Habits not Weight
It has been a very small sample size, but the last week has been great. I still have my kids so I have stayed busy between them and work. I haven't had the time (priority) to exercise. I have been trying to save freetime to hang with the kiddos. The result is balance. I have eaten better, been active and lost weight. Today I weighed in at 225.8.
I work 6 different part time jobs for a total of near 60 hrs per week. On top of that I am in my car getting to or going home from work another 16 hours a week. I don't have to be a parent on most days, so I am only worried about the daily events in my life. I tell you all of this to suggest that habit management is crucial to healthy lifestyles. If I don't plan well, I get hungry. If I don't have food with me, I will go find it. I try not to have to make decisions on the fly, but the night before or the morning of. I want to plan meals and snacks that are healthful options, low calorie, low fat, low sugar, high fiber, etc. It can be time consuming, but not more than trying to burn off silly calories on a treadmill :)
I work 6 different part time jobs for a total of near 60 hrs per week. On top of that I am in my car getting to or going home from work another 16 hours a week. I don't have to be a parent on most days, so I am only worried about the daily events in my life. I tell you all of this to suggest that habit management is crucial to healthy lifestyles. If I don't plan well, I get hungry. If I don't have food with me, I will go find it. I try not to have to make decisions on the fly, but the night before or the morning of. I want to plan meals and snacks that are healthful options, low calorie, low fat, low sugar, high fiber, etc. It can be time consuming, but not more than trying to burn off silly calories on a treadmill :)
Wednesday, June 15, 2011
Accountability
In research, it is suggested that habit management benefits greatly from accountability. If you have a goal, instead of just thinking about it...write it down. Use SMART goals. Make your goals Specific, Measurable, Action-based, Realistic, and Timely. This model will increase the likelihood of your success. The next step is to recruit social support. If others know that you are trying to change and you know that, it is more likely that you will continue the process of change. When people ask us about about habit change, we want to tell them some good news. That motivation helps to deliver success.
In today's world of electronic data and gadgets, you can find a multitude of apps online and through your smart phone to help you. I have begun using "Loseit". I manage my profile online, but they do have a phone ap as well. Regardless of how you keep track, it is very important that we log our food and activity to lose weight. Considering that it is way easier to consume 1,000 calories (one adult fastfood meal) than to burn 1,000 (10 miles on the treadmill), we must be very congnizant of our eating paterns. Most people underestimate how much they consume and over estimate how much they burn. That is in part why we end up adding extra pounds over the years.
I know that many of you don't like counting calories or spend time being specific. But consider logging an option if you struggle to manage your weight on your own. "Loseit.com" has a great list of brand name foods and makes it easy to add your own creation. So far, I have been looking forward to seeing how my choices are helping.
In today's world of electronic data and gadgets, you can find a multitude of apps online and through your smart phone to help you. I have begun using "Loseit". I manage my profile online, but they do have a phone ap as well. Regardless of how you keep track, it is very important that we log our food and activity to lose weight. Considering that it is way easier to consume 1,000 calories (one adult fastfood meal) than to burn 1,000 (10 miles on the treadmill), we must be very congnizant of our eating paterns. Most people underestimate how much they consume and over estimate how much they burn. That is in part why we end up adding extra pounds over the years.
I know that many of you don't like counting calories or spend time being specific. But consider logging an option if you struggle to manage your weight on your own. "Loseit.com" has a great list of brand name foods and makes it easy to add your own creation. So far, I have been looking forward to seeing how my choices are helping.
Friday, June 10, 2011
I've Always Wanted to be a Model
I am two weeks into Camp Daddy 2011. As a part-time single parent, it can be difficult to plan well and be the role model that I need to be for my kids (at least for me). I want to play and have fun. And as a society, fun is somewhat tied to eating. Can you really build memories around broccoli and asparagus? Pizza and McNuggets put smiles on faces. Chuck E. Cheese etches smiles forever.
That might be true, but can't I do better? I need to do better.
I have reasserted myself and the summer has started well. Down three pounds, being activity and have my kids asking which is the healthier choice. :)
If nothing else, the healthier I am..the more memories we can create.
That might be true, but can't I do better? I need to do better.
I have reasserted myself and the summer has started well. Down three pounds, being activity and have my kids asking which is the healthier choice. :)
If nothing else, the healthier I am..the more memories we can create.
Sunday, June 5, 2011
Time to Re-RE-Commit
Summer, just a reminder that I am not in bathing suit season. June 1st came and goals were set. For the warmer months, I have decided that I will refocus myself and dedicate my time to planning meals and finding time to exercise.
I would like to lose 10 pounds each each to end up at 200 pounds by August 31. The first two weeks I will have my kids. I am a part time single parent. This could make things tricky. I want to be the fun time dad, but I also have a responsibility to teach by example. Here we go!
I would like to lose 10 pounds each each to end up at 200 pounds by August 31. The first two weeks I will have my kids. I am a part time single parent. This could make things tricky. I want to be the fun time dad, but I also have a responsibility to teach by example. Here we go!
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