Busy Life Advise

I didn't realize how much time had past since last posting but life has gotten busy, as it is for so many of us. This notion of the busy life got me thinking while I was running tonight, how can I stay on track with my healthy living goals and manage the chaos? I decided to compile a list of ideas/ advise for myself and anyone else looking for some helpful tidbits. Enjoy!

1. Pre-plan and prepare as much of your week in advance as you can. Pre-cook meals (which I have yet to do), schedule your weekly workout times (and a back up plan), pack your workout clothes and shoes and keep them in your vehicle at all times to avoid any excuses.

2. Tag team as much as you can with your significant other or a grandparent or friend, if there isn't a significant other. An example would be that my husband runs in the morning and I get up with the kids so he can do that, whereas I workout in the evenings while he puts the kids to bed. You could always partner up with a friend and have the friend take the kids on Monday evenings so you can workout and you reciprocate on Saturday mornings.

3. TURN OFF THE DAMN T.V. & COMPUTER!! I know this may be counter productive to me having a blog but I have witnessed many loved ones use the TV and social media as an escape from reality/ coping mechanism. I have nothing against the occasional movie night or watching your favorite show but when you can't go a day without it or be interrupted during your favorite show or are posting half a dozen posts a day just because... you may have a problem! Get up, go for a walk, have lunch with a friend, play with your kids/ grand kids, write someone a letter by hand, read a good book.... Studies have proven that sitting in front of a TV leads to unconscious eating and obesity. Harvard Study

4. Watch those numbers! I know that many experts will say not to weigh yourself daily (and I agree) but I don't think it's healthy to have absolutely NO idea how much you weigh or what your waist size is (the most important measurement). When you choose to turn a blind eye because you know it's going to be bad, you are choosing to not take responsibility for your own health! Dr. Oz- 5 Numbers To Know

5. Make it a family affair. I know it's not the ideal situation, I've had many a child melt down during a family walk. The benefits would be showing your children the importance of being active as well as spending (what should be) quality time with the kids. You can go on a walk, a bike ride, run around at the park, sledding, etc.

6. Don't let injury be an excuse! Do NOT decide that you are hurt and can't workout and might as well throw in the towel and eat more to "feed your emotions". If your arm or wrist is hurt you can still run, walk, etc. If your ankle or leg is injured you can still eat healthy and do some sit ups or pull ups, or lift weights. If you're dealing with back pain or arthritis you can do water aerobics or lap swimming. There are always things that can keep your body active, find what works best for you!

7. Indulge... in water and sleep! Water is so important and it is amazing how your body responds when you start drinking the proper amount. Sleep is equally important, your body and brain need time to recover so they can efficiently do their jobs (and so we can handle our chaotic lives).

To be continued... talking about sleep has made me realize that I need to hit the hay so I'll save some more tidbits for later this week!

P.S. Here are some funny memes to end the night with a chuckle!

The Long Road to Success

Sometimes it's good to take a look at your past. I know the expression that you can't move forward if you are looking in the past, however, I feel that I need to appreciate how far I have come so to give me the little nudge I'm in desperate need of to move to the next level!

Quick Recap: I had my last baby in November 2012 and then began a couch to 5K program the spring of 2013 which was a small first step in the right direction. I decided to take the next step January 2014 and joined Weight Watchers, seeing results immediately. In March of 2014 I rejoined the Y and started going to aerobic classes. Since then I have run a few 5Ks, a 10K, and am beginning to teach some aerobic and strength classes. I have gotten rid of 20 pounds and about 16 inches around my body. 

What have I learned thus far?

1. You can NOT expect to lose weight with exercise alone, changing your diet is the key to long term success.

2. Exercise is an amazing way to release stress and although some days it is difficult to convince myself to be active, I am always glad that I did!

3. You need a great support system. I am fortunate to have a husband that has been doing it right along with me, taking his morning runs while I get up with the kids so I can go in the afternoon/ evenings while he does his part. I also have Weight Watchers meetings that hold me accountable as well as a couple online motivation groups via facebook that helped kept me going on tough days. Along with all that I have some great friends to talk me into a walk, run, workout or even just a text to motivate. (If you do not have a support system in place, find someone, a group or a friend, even a walking buddy to help get you going!)

4. I believe that if you are dealing with too many stress factors (i.e. unhappy at work, unstable marriage/ family issues, financial or other problems) that is nearly impossible to tackle a lifestyle change of diet and exercise. I am so completely fortunate to have all my ducks (for the most part) in a row and to feel extremely blessed on a daily basis. (P.S. This took many job changes, counseling sessions, moves and numerous rough patches).

5. My journey is just that, a journey, with no end. I become very frustrated with how "slow" it is taking to get to my goal weight but, after looking at how far I've come in what truly hasn't been that long of a time, I know that I am capable of so many more things than I had ever thought possible. I will reach my goal weight and other goals, I will continue to revise those dreams as I continue through and create this new self.

Happy Wednesday everyone, it only gets better from here!

My Cooper and I dancing in Jan. 2013

Me at Natalie's baptism March 2013

Fourth of July in the Bad Lands 2013

The boys and I on our summer vacation June 2014

My husband and I, June 2013 and June 2014

Quit It

Everyday you are faced with options. What should I eat for breakfast? Should I have that donut in the workroom? Should I skip lunch? Should I go to the gym, run, or ride bike? Or should I make an excuse?!?

I have seen on social media more and more negativity and so many excuses!! Tonight I watched one of my favorite shows, Extreme Weight Loss, and watched as two people completely lied to Heidi and Chris (the trainers). It made me SOOO very angry for a few reasons. One, they are being given a once in a life time opportunity that many people would love to have. Two, I know people who do this on a daily basis... lie/ make excuses to justify behaviors, whether health related or not. I try very hard to avoid it but know that I slip up once in awhile. I injured my shoulder and complained about it and allowed it to be my excuse. Are you one of those people that are out their lying and making excuses? Maybe not to other people like on the show, but to the person looking back at you in the mirror? We are told how important it is to love and respect yourself and yet many of us (me included) continually allow ourselves to talk ourselves out of a workout or into eating unhealthily. "I'll only eat this one piece of chocolate," or, "I will only have this one cheat meal," or, "I can only have fun at this party if I drink and enjoy the food." I know sometimes I hear myself saying, "I will work out tomorrow," "I'm too tired to go for a walk today," "I have too many other things to do."

NO MORE LIES!! NO MORE EXCUSES!! You are TOO important to do that to yourself! Remember that you are in control of your daily choices, choose the truth! Nobody will care about your excuses but they sure will be impressed by your progress!

Sometimes you need to be quiet and listen.

My head has been spinning for the past week trying to decide where to go next on this journey for a new me. As noted earlier, I did the Refresh through beach body and had success. I believe that success would have stuck had I not been starting back to school that week (I know, excuses, excuses) and I have greatly appreciated the support that I have been getting from various beach body coaches (thank you Chanelle and Megan)! This has put me into a sticky situation, do I continue on with my beloved Weight Watchers which helped me to shed 20 pounds from January through May (and then to maintain since I was only faithful to it about 50% of the time this summer) or do I start on a new journey with beach body?

I have a little anecdote that I believe was God answering my question (yes, I believe God talks to me but that sometimes I have a difficult time listening). Today was a jam packed day of fun and anxiety and with my husband on the road I decided to take the kids on a walk tonight to get some kind of activity into my day. Within the first block, Cooper had fallen off his scooter and skinned his knee and then again in the next two blocks. He would get upset, brush it off and keep on going. I also had Miss Natalie wanting to get out of her stroller to go and play. Needless to say, it was a true sense of patience. When we returned home I put the kids to bed and was rocking Natalie and thinking about the saying that if you pray for patience you will receive opportunities to learn patience. In that instance, it hit me, I have been thinking about what I need to do next to progress in my fitness journey when those opportunities have already been presented to me. I have support groups (Weight Watchers and the beach body support groups), I know what I need to do but haven't been fully committing and then been frustrated that nothing is happening. 

So what is my plan?!? I am going to dedicate the entire month of September to my first support group, Weight Watchers. The encouragement that I have received from Ona's meetings and other members stories are what got me to where I am. I need to recommit and follow through EVERY DAY!!! Not just in the morning or just Monday through Thursday... but I am pledging here and now that I will be sticking to my 26 points EVERY SINGLE DAY for the rest of September. I will record it all and see how my body responds. Since I do work out quite a bit I will add in more protein and, possibly, protein shakes such as the shakeology shakes BUT I will also track them on the WW website and myfitnesspal.com. I am going to give it my all and if I still do not see any progress, I will reassess my options to achieving my goals. 

I will also be obtaining my certifications this month to teach step aerobics, yoga, and cycling. This may provide opportunities to make a little extra income while working out (always a positive) and then some extra spending money for more clothes, fitness clothes, and home decorations! ;)