Getting Ready to Travel

Yesterday was not a great day. No need to get into details, but I am ending the day in pain and worrying about many things. To add to my list, we are leaving for our family vacation tomorrow AND we have to have our house ready for an open house on Thursday. Needless to say, I need a vacation but would really just like two solid days of sleep, uninterrupted. 

Since that's not an option, I chose to make some good decisions for the weeks to come, trying to boost my mood a bit. We are going to be putting in over 3,000 miles so I wanted to make sure I have some healthy snacks (see picture below). I am also starting my training for the Sioux Falls Half Marathon, so I will be packing my running shoes and taking mini runs as much as I can. Fortunately, all the hotels we're staying in have fitness centers and I'll be bringing a couple workout videos, so I should be set! I'm also very excited for one leg of our trip is camping in the Ozarks, so hiking is definitely in my future as well!

My travel goodies: grapes, peppers, eggs, tuna, protein powder

Today I am hoping to get an evening run in and start my vacation off right with making many healthy food choices. I'd write more but have a ton to do in not a lot of time... Have a great Tuesday!

And so it begins

Today Was Day One:

My food:

Breakfast: Coffee w/ Creamer & Cool Mint Chocolate Clif Bar

Lunch: Chocolate shakeology with a frozen banana, coconut milk, and coconut extract and deli turkey with cheese

Supper: Sloppy Joes and Baked BBQ Chips, diet coke

Instead of snacking I packed up most of our kitchen and bathroom cupboards today, fun fun!

Workout: 3.21 jog- had horrible shin splints because of improper form at spin class yesterday and I did the 10 minute hardcore video with Natalie

My positives for the day: Playing house with Natalie, watching the boys have a water fight in the backyard, and getting a lot packed up in the house.

My negatives: The house we had a contingency offer on in Sioux Falls was sold to someone else today  :'(

Focusing on the positives- tomorrow will be a great day! Someone is definitely go to buy our house this week!! Prayers accepted

Yummy lunch!

Natalie doing some ab work!

Becoming the trainer I need & want

After two months of some crazy stress and eating, my doctor(s) and I have come up with some culprits. The big one is a new medicine I was put on... wait for it... two months ago. Shockingly, one of the main side effects is increased appetite/ weight gain!? Needless to say, I am officially off said medicine effective immediately. :)

My next step was spending the day contemplating how to get back on track since I feel so completely off. I was perusing my fb feeder wall when I stumbled across Oxygen 90 day challenge. The first thing I noticed was the cost and then was thinking about all the money I've spent in the past decade plus then I watched the videos that the two trainers made to promote their challenge. As I watched all I kept thinking is THAT could be me, not the bodies per say, but I could be training others in how to eat and train... I have ALL the knowledge. Why spend more money to listen to someone explain to me the things that I have already read in several books, heard from many mentors, and learned from years of experience. I know what works for me, why not tell others and remind myself and capture my journey, for those interested, as I progress along the way.

I haven't worked out all the details and I am starting my family trip this week BUT I am going to start tomorrow. I am going to write up what I'm eating for the day, what I'm doing to workout (detailed plans for those needing a plan to follow), and perhaps some motivational videos here and there to give everyone a good LOL!

I will be brutally honest and post my before pics and measurements tomorrow. I know that it may be rough with a family trip and then a move to Sioux Falls but everyone has life stresses and, optimistically, I will relate to somebody out there that is having similar trials in their life and we can get through it together!

Here's to tomorrow and my new adventures of Katie-isms!

Getting back on track

I wish I could go back about a month or so ago and give myself a good shake, tell myself to breathe, and not start my stress eating. My doctor was not concerned about my sudden and big weight gain, stating that 90% of people gain weight with stress. I'm obviously "normal" and hopeful that food will fill that spot deep down where all my stress and anxiety live... unfortunately, it seems that the more I feed this empty spot, the larger I get which creates more stress. You'd think our bodies (and minds) would be wise enough to know that this strategy is fruitless, I guess the 10% of the population that lose weight with stress have it figured out!?

So I've been struggling with where to start? I tried jumping into the 21 Day Fix Extreme but it was too overwhelming and challenging with us going back and forth to Sioux Falls the past couple days. I also thought of doing the 3 Day Refresh. I'm taking the advise of my husband, and thinking about how I've been successful in the past. The greatest thing that has helped me is Weight Watchers, YMCA classes, and doing the 3 Day Refresh every three months or so.

I had given up on Weight Watchers since I'm moving and am unable to commit the time to helping/ working for the organization. I do, however, need to make the time and get back to meetings and recommit to myself and using the resources they have for members. I will be calling corporate today to get all my technology stuff sorted out and will be at the meeting bright and early Saturday morning.

I also will be rebooting with the 3 Day Refresh and re-commitment to Myfitnesspal.com as well as the 21 Day Fix Extreme videos & getting back into running (mostly because I will be gone so much the next few weeks that I am unable to go to or teach classes at the Y).

The number one thing that I am going to commit to, above all other things, is making time for meaningful prayer and meditation. With the stress of trying to sell/ buy a house, start a new job, and move to a new community, I need that extra time to organize my thoughts, regroup, destress, and allow God to be in charge... all of which is extremely difficult for me.

I posted my favorite prayer at the bottom and here are links to other's blogs about finding time for prayer or prayer for tough times:
Setting up a New Quiet Time Routine
15-bible-verses-for-trusting-god-in-tough-times/
How to pray everyday
How to Pray When Too Busy

How to gain 8 pounds in 2 weeks with NO MAGIC PILL! ;)

Yep, it finally happened. I took a giant leap backward in my weight loss journey. I have not only seen the scale change but my pants are all getting tight.
Here are my helpful (insert sarcasm) hints in gaining back your weight:

1) Allow stress to consume your thoughts- morning, noon, and night... think about how many things you need to do and how little time you have to do them.
2) Remain negative- if someone gives you a complement, shrug it off and remember that you feel like the Stay Puft Marshmallow Man. Make sure to not focus on the positive.

3) Eat EVERYTHING! If it looks good, eat it, if it doesn't look good, try it, if you think it will help with your stress, eat it.
4) STOP working out and teaching classes- make sure to become SOO busy (some of which can be accomplished by simply being a teacher at the end of the school year with children in cub scouts, soccer and baseball) that there is absolutely no way to work out or take care of yourself!
5) Be angry; at yourself, at others, both...
6) Isolate yourself; it's easier to mope by yourself, pity party for one?!

7) Don't record any of your food. It's easier to ignore the crazy amount of food you ate when you don't see the calories that go along with it.
8)When your pants get tight, switch to yoga and jogging pants... those things will fit for a LOT longer!
9) Reintroduce alcohol into your diet. It numbs your senses and allows you to eat more, guilt free!?!

Fitness and Motherhood

When people ask me how much I work out or the time I put into meal planning, it usually has a chord of disdain. Many people look at me or others that spend time daily on their health as selfish and with a hint of jealousy. The problem is that I'm actually being a better mom now that I do take that time to care for myself. I am showing my children that my health and their health are important and need to be continually worked on. They see that I am not perfect and that doesn't mean I throw in the towel, I push through the difficult times and keep moving forward.

Spending time working out doesn't just give my children something to look toward, it also gives me the mental down time I need. It provides me with the opportunity to refocus and to sweat away my frustrations, boosting those endorphins that allow me to have more quality time with my kids! Before I would come home from work stressed, frustrated and ready to snap. My poor kiddos and husband would get the blunt of my build up. Now I look forward to my sweat session after work and come home amped up ready to be with my family.

Start the week off on the right foot, commit to being a mother; loving yourself enough to eat right and workout in order to provide your children a role model and a less stressed, healthy parent.

Someone shared this on fb this week and it hit the mark with me: Fit mom, happy mom

Declutter to Destress

Circumstances have brought my family into the path of change and onward to a new city. We are very grateful for God's very apparent signs and direction. I am also grateful for the forced decluttering. This will be our third time moving in four years and although I should be bitter and stressed (which I am a little bit), I am very blessed for the opportunity to go through all our belonging and to throw out the stuff we don't need. This becomes much easier the more times a person moves, you realize the important things are the people, and not the items, in our life. 

I just went through my daughter's room and put a lot of her clothes into a box to give to family members. It made me sad to think of her not fitting into her cute little Elmo shirt anymore and thought maybe, just maybe, I should hold onto her cute little booties... but for what? She may have a little girl someday but do I really think that a pair of cute pink booties are going to create a magical moment of happiness? Reality tells me that I'd forget I had them and someone would find them in a box after I (hopefully) make it to heaven one day! No, instead I'd rather give them to my sister or cousin or friend that would get use from them in the near future. That will bring much more satisfaction and take up much less room in my home.

I also find that decluttering helps my mind. When I organize, clean, and get rid of things it relieves a burden that I did not know I was carrying. It's so therapeutic, like letting go over past frustrations and build up of emotions while briefly reliving happy thoughts of moments past. Those memories stay with me forever and I do not  need an old t-shirt, pair of shoes, purse or trinket to remind me of them.

Of course there are things that I could never part with, my journals, pictures, some of the boy's school work (but not a lot) but all of those things need to be organized and easily obtainable and not hidden under layers of unnecessary waste. 

This can also be applied to our lives/ minds, we need to declutter our minds from what's the newest show on T.V., who's the best dressed celebrity, what newest diet should I be focusing on, or who just created drama on fb. We need to remind ourselves of our priorities. My priorities are my faith and my family, these priorities were what helped us to make our final decision to move. You can have the best job but if you aren't able to keep centered on  your faith and spend quality time with your family, it may not be the "best" job. What are your priorities? Have you spent time on the things that truly matter?

I'm appreciative of the next few weeks where I will, again, be decluttering and refocusing my priorities. God has provided us with a wonderful new opportunity and I will remain focused on Him to get through this crazy time!

Follow Your Heart

I truly believe that following your instinct is synonymous with letting God lead. Many times I have doubted myself and let insecurities dictate my actions. Not today! Last night I visualized how I wanted today to play out, what time I wanted to wake, what things I would get done, working out and prepping food for the week. This morning I have followed through with my plans. I took my measurements and my before picture and I bought the food I need to start the 21 Day Fix Extreme tomorrow. I have written down the week in my planner; boys' baseball & soccer schedules, workouts, meals, lesson plans, etc. It's all there and I'm not naive enough to believe that I'll complete everything with 100% follow through, however, I do know that having it planned out and everything easily accessible is one HUGE step in reaching my goals. I cannot express to you how elated I am to dive into this week and give it 110% (yes, I know that's not mathematically possible). 

This week will not come without challenges, some of which I cannot express. I have to trust that God's plan will be revealed and decisions, although difficult, can and will be made. Knowing this takes a heavy weight off my shoulders. I will push myself, do my absolute best in ALL things this week, exuding self confidence and, hopefully, motivating others to be the best they can be as well!

Let's give this week our best! Happy Sunday!

Insane and Hypocritical or Human?

This is going to be a quickie...I feel like a HUGE hypocrite and tad bit insane! I have been doing the same thing over and over; I work hard to motivate others online, in person, and in my classes, but I CANNOT motivate myself?!? How the heck does that happen? I also have been hitting the ground running in the morning, falling a tad off track by mid afternoon, and completely fall off the wagon by 7p.m. How hypocritical is that?! Here I am telling others that they can do it, to eat healthy, try their best, etc. and I can't get the scale to budge because I can't keep my lips closed the later it gets in the day!

So what do I do? Well I'm trying to make lots of positive changes in my life. There has been a lot of prayers lifted up for God's will to be revealed. Nutrition wise, my husband and I have been taking control and cooking more meals (not just reheating). I have also reintroduced shakeology into my diet to get more of the protein and nutrients that I'm lacking, especially with my amount of exercising. I also decided that, in order to pay for my shakes, I would also become a coach. Don't worry, I'm not going to start pushing anything on all my friends... I'm just going to add a link every now and then in case anyone is interested! (Interested?) :)

I also wanted to add that we had a great retreat today at work and talked a lot about holiness and having loving responses. This was a great reminder that I also need to have a loving response to myself. If God made me in his image, than these little hiccups and bumps in the road are nothing to fret about. I will continually pick myself up, dust myself off, learn from the experiences and grow into a better person!

Slow and Steady

Some days can be tougher than others. Maybe you have a special event or cave into stress eating. Sometimes when I have come to a fork in the road of progress, I need to recall my journey and find more visual goals. I needed a boost in confidence today so I went and found my before picture, it was a great reminder that I CAN do this and that my journey has not been an overnight success story but a journey that has its bumps and steep climbs. This journey is so much more rewarding when I get to do it with others. I'm grateful for my fitness groups on fb that hold me accountable and motivate me as well as my classes at the Y where I know I have friends that anticipate that I'll be there (and the classes in which I have to teach).

I am proud of myself for heading back to Weight Watchers this Saturday after a very long hiatus and for making the commitment to myself to healthier choices; including leading others into making healthier choices. Not only am I committed to my dietbets that I'm involved in, I also have a new outfit that I'm going to fit into before the summer begins. I have been recording on myfitnesspal but will also be trying a new program, 21 Day Fix Extreme to boost my progress. I'm going to start back up with my running so that I can also run my first half marathon this summer... oofda, that sounds like a lot! I guess my first goal this week will be to sit down and plan all this out on a calendar. :)

Have a great week everyone!

March 2013 and March 2014

April 2015

Goal Outfit

I'd rather say I did it than I gave up!

Sick children and insomnia have me up quite early this morning. What better to do with myself than blog about some of my other ideas for getting myself (and others) on track?

1) Take a before picture and measurements

2) Measure and record all your food, I love Weight Watchers and their program (there is a monthly cost) or myfitnesspal.com which is a free, both of which sync up with multiple fitness trackers.

3) Invest in a fitness tracker. There are numerous trackers out there including fitbit, garmin, nike, jawbone, etc.

4) Find a support system. As mentioned in number 2, Weight Watchers is an excellent program and worth the investment for weekly weigh ins, meetings and encouragement, as well as a leader and members to give you support. If that doesn't work for you, find a friend(s) that is also looking for a healthier lifestyle and hold each other accountable. Text each other to check in for the day, workouts and food journals, healthy choices, encouragement, etc.

5) Schedule a time to workout. If new to working out, start with 3 times a week and build up to 5 times a week. If you're uncomfortable with going to classes, start with walking or doing basic aerobics in your home. There are plenty of free aerobic videos online (one example is fitness blender) or you can purchase one. When you've worked in cardio add in weight lifting. Contrary to popular belief, weight lifting does not make you look like the Hulk but does help to increase your metabolism, burning more calories.

6) Drink LOTS of water! Keep your body hydrated and it will return the favor by giving you more energy and digesting your food more efficiently.

Those are my tips for the day! Happy midweek everyone! :)

Steppin' Up the Game!

This week begins a new start in the journey for a healthier me. I have had more than enough time "off" and although I am still solidly in a place that I love where I'm at... I don't like the way I feel since I've been making poor eating decisions. The good news is that I made the commitment to a few things that will create the pathway needed to successfully implement healthier living habits.

The first is a subscription to emeals which puts healthy and affordable meals at my fingertips, literally. I can access not only the recipes but also the grocery lists on my phone. I will also be posting about those recipes and meals and letting you know if it's a worthy investment and if I'm up to the challenge of spending more time in the kitchen!

The second is starting my own group of awesome ladies working for a common goal, creating healthier selves. I will focus time each day on motivating these great women (if you'd also like to join please comment below or contact me on fb) for four weeks toward a goal of losing 4% of their body weight. I'm very excited to get everything up and running, especially the new diet bet aspect. Money and friends with common goals are always great motivators.

The third is joining a separate group on diet bet that is a long term transformation group. It runs for 6 months with monthly weigh ins, goals, and prizes but with a long term goal of losing 10% of my body weight. I'm combining that with my recent measurements and  before picture and getting my body fat % this week as well.

I know that seeing results and having not only short term but also long term goals with a support system in place will ensure the motivation and success I am needing. Happy Sunday everyone!

Why doesn't our body come with an owner's manual?

I'm still having a big issue with writer's block, this sentence alone took me five six days to write. The past six or so weeks have been a roller coaster with out of whack hormones and stress induced depression. Every morning I wake up with determination to get back on track with my healthy eating and by mid afternoon it goes down hill very quickly. If only our bodies would come with an owner's manual to help combat these tough times.

Honestly, I'm amazed that I've only gained about 8 pounds back over the past month. Not that I'm proud of that but, with the amount of unhealthy food I've consumed, I should have put on 20lbs.  I've had countless doctor's appointments and think that I'm on the path to recovery. The problem is I'm not there yet and I need to overcome the urges I have to eat junk food in order to create an imaginary happiness.

Where do I go from here?

1) Continue teaching classes at the Y and start back up with running
2) Begin regularly blogging and journaling about my progress to hold myself accountable
3) Faithfully record my food and exercise on Myfitnesspal as well as in the accountability group I'm in on FB
4) Redo body measurements, find out my body fat %, and take a "before" picture
5) Daily meditation to help reduce stress
6) Begin every day with prayer, reevaluating my goals/ looking over my vision board
7) Pray for strength, will power, and faith & knowledge that God is in charge and that I must trust in Him!

Spring into New Goals

I spent some of this afternoon looking through my old blog posts and reflecting on this journey. I looked at my initial goals, to lose 30 pounds and to be able to run a 10K, both of which I have done. My goals have been achieved and with Spring right around the corner it is a great time to set new goals for myself to keep myself accountable. I have been debating with myself all week about what my next course of action should be. I have been very stressed out lately and extremely frustrated with my bicep tendon still on the fritz and the inability to lift/ go to my favorite Chisel classes. I am struggling to find balance and would like to lift this cloud of despair.

My goals for the near future reflect my need for more happiness, self control, and peace.

1) More and better sleep: My goal will be to eventually get at least 7 hours of sleep every night (of course knowing I have no control over whether my children allow for that), to go to bed earlier and to "unplug" at an earlier time each night to allow myself to unwind.

2) Figure out what my body fat percentage is and then work toward 22% (Body fat percentage chart)

3) Spend 10 minutes each day in prayer/ mediation

4) Sign up for and train for a Triathlon this summer

5) Drastically lesson the usage of electronics in the evening and increase the amount of quality family time (even if that means homework and running to soccer and baseball)

6) Figure out how much I can take on and learn to say "No" without feeling guilty

I don't know if I dare set any more goals since this list seems daunting enough, I do want to increase my water and produce and lesson my processed foods but I will take it slow or I know that I will fail miserably.

I have to say, this week I only worked out a couple days and I ate whatever I wanted. The lesson I learned, eating garbage makes me feel like garbage and not working out and getting those extra endorphins puts me in a crabby mood. I greatly enjoyed not "worrying" about what was going into my body but my body did not appreciate it. I don't regret taking the week off and believe it helped me realize how far I've come and how much I've changed.

Count your blessings, set your goals, and have a great week! <3

Reaching your goal and the depression that follows

I did it! I reached my goal weight for the YMCA weight loss challenge that began in January. I was really certain that I wasn't going to get there but I worked my butt off (literally) and succeeded. The goal was 140 lbs. and has been my ultimate goal since the beginning. I'm thoroughly elated and received a huge hug from a Y staff member that was rooting for me. It was a wonderful moment.

You would assume that I am living on cloud nine... but I'm not. Here's the thing, I worked so hard for more than a year, made sacrifices, pushed myself further than I ever have before. I've created a new, healthier version of myself and have had a constant goal in mind. Now that I've reached this goal I think I had built up the final result. In my mind, once I obtained my goal I think I expected fireworks, confetti, balloons, a party, etc. I assumed that the minute that number appeared on the scale my life would be radically changed. What a terrible, gut wrenching feeling to discover that, after the initial elation, you are still the same you, no fairy godmother has transformed your existence.

This heartache lasted (and will continue to some extent to last a little while longer) until I had some reflection time while doing dishes this evening. I have radically changed and transformed, it did not happen overnight but in a long progression of time. My go to snacks and meals have changed, what I considered a binge is drastically less than what it used to be, I look forward to working out and have been slowly passing these habits onto my children.

I may not have a party, confetti, or balloons but I can be proud of the journey I've taken and grateful for the blessings I've received. I'm also excited to create another goal for myself after enjoying this week off from scales and the stress of losing weight.

Made my goal weight!

Tribulation or Celebration

This evening I had a revelation!

I have been upset since injuring my back a couple weeks ago and had to take a huge step back in my workout routine and also increased my stress eating (regrettably). My weight loss challenge at the Y ends in a little over a week and I have about 6 more pounds to lose. I've been beating myself up over it for awhile and then had a light bulb moment today.

Here I am trying to not lose my $50 and to make my goal weight when I have SOO many more important things that I could be celebrating! I have never been in this good of shape, I feel great (other than a few aches and pains), I fit into clothes that I never imagined wearing. I went from XL to S and 14 to 4, so why am I still struggling to embrace my success? Why do I have to keep pushing myself to the next level?

I believe it's completely based on fear. I am terrified that if I don't continue to reach for the next goal that I will revert to prior habits and slowly, but surely, gain every ounce back and return to every unhealthy habit. How can I get past this overwhelming trepidation? 

The answer has been calling to me for the past two weeks.... giving it to God. In the past two weeks I have been to Mass several times and read scripture with my fifth graders as well as some on my own. I always listen for meaning and heard several times words of fasting and having inner strength. I still hold strong that those words were for me but today I also reflected and realized that He's been trying to tell me to give all my worries up to Him. Not an easy task, but I've decided that I need to try my best and allow myself to revel in this success knowing that I have been on this path long enough that I have created habits that will not be easily broken. 

I will keep my goal weight but will not stress about trying to get there in the next week. This month and a half has been rough, unforeseen circumstances that were out of my control. I have learned that this journey is not a sprint, it's a marathon and I am in it for the long haul. I will NOT stress about possibly/ probably failing this weight loss challenge but, instead, will be grateful that it allowed me to take another step into my future of a healthier lifestyle.

For now, I give my worries to God and will enjoy the weekend with my beautiful, healthy family! 

When's the last time you were actually hungry?

When's the last time you had actual hunger pains?

I feel that many of us tell ourselves that we are hungry because we are creatures of habit. We wake up and are set on auto pilot. Most of us eat our meals at fairly consistent times, which is definitely not a bad thing. Most of us snack during the day as well to keep hunger at bay. My question, does our hunger need to stay at bay?

I understand the idea of not allowing yourself to get famished and thus binge but, a member at a recent weight watchers meeting said something that really struck me. She mentioned that after starting weight watchers she was reminded what it felt like to be hungry. She didn't mean it in a negative way but in the sense that she had constantly been feeding herself prior. It was very profound to me as I am doing a fast/ cleanse currently (for the second time- see my post in August), and I DO know what it feels like to be hungry. This made me think about how, in the past, I don't know if I could count the number of times I ate because I was really hungry AND only ate to feed the hunger with nutritious foods. 

Our bodies were not meant to be garbage disposals, what we eat is meant to provide us with fuel and nutrition to help us and not reward ourselves. Another great thought, we eat to live not live to eat. We need to be aware of our body, the signals it gives and work on our will power muscles. I think it's okay to be hungry sometimes, to feel the signal our body is meant to give us to tell us it's time to refuel. Allowing that hunger and then resisting the urge to overfill with copious amounts of unhealthy foods will force that will power muscle to thrive. 

Take the challenge but plan ahead. Know that you are going to wait to be hungry but have a healthy snack waiting (portioned out) and absolutely no junk food nearby. I am finishing up this three day fast/ cleanse and know that when I did it a few months ago, I decided to reward myself (like a dog) with treats the next day and the next day after that... Not this time, this time I have learned from the past three days that it's okay to feel hunger, I do feel satisfied by refueling with vegetables and fruits, I enjoy green tea and unsweetened iced tea, I need to drink WAY more water, and I found a awesome new salad that I love!

Have a blessed week!

Plan of Action

I'm pretty sure my givadamn is broke. Between severe back pain, the medicine I am taking to counter the pain, and the inability to get a quality workout I have thrown myself an epic pity party including 5 pounds of chocolate, well, not really... but it feels like it since I did gain that much over the past few days. What really torks me off is that it's all my own fault. I am the one that hurt my back and then, instead of altering my diet to counter my decreasing workout schedule, I upped my chocolate. Arg... I am so angry and I have 3 weeks until the end of my weight loss challenge group. I really need to amp up my efforts, like an elite athlete training for the Olympics or something.

Sorry, had to vent. I feel a little better, just need to get my back in tip top shape and then I can start working out a little smarter. I know that my pain is from bad sleep in combination with moving a heavy desk and sitting on the floor playing with a cute little two year old for hours last weekend.

My three week plan of attack:

Step One: Follow a 3 Day Refresh
Step Two: Load up on fruits & veggies (at least 7 servings a day)
Step Three: Drastically decrease dairy & carb intake
Step Four: Increase my water intake to 12 cups a day or more
Step Five: Workout every day but only as much as the body & time allow (no overdoing anything but at least walking some everyday).
Step Six: Get at least 7 hours of sleep per night
Step Seven: 30 minutes of Yoga three times
Step Eight: Refrain from drinking all pop and alcoholic beverages
Step Nine: Submit a blog post twice a week to hold myself accountable and encourage all others on this journey.

I know that's a lot of steps but I feel very optimistic about it. If you need encouragement or advice please feel free to comment below, facebook message me, or email (katidid04@hotmail.com).

Be Part of the 8%

I have been teaching different aerobic classes once a week for the past month and have noticed a disheartening trend, less and less of the new faces are attending class. After teaching class last night I decided to look up the statistics on how long new year's resolutions typically hold out. The numbers are not too bad to start with 75% making it through the first week of their resolutions, 64% through the first month, and 46% past 6 months. However, the percentage that are successful at achieving their resolution is a staggering 8%. (Statistic Brain)

Contrary to many sources which claim that it takes a mere 21 days to create a new habit, other research has shown that it can ranch from 18 - 254 days. A more realistic average is about 66 days. What does this mean? It means DON'T LOSE FAITH!!! Maybe you worked your butt off the first week and slowly returned to your pre-resolution habits? Or you pushed yourself and made it all the way through a program or a cleanse and feel that you "earned" a reward day that turned into a few days and then a couple weeks, etc. If this sounds like something you are doing, STOP, re-evaluate, believe in yourself, and move forward without dwelling on past mistakes.

What are other ways can you ensure a spot in the elite 8% success rate? Today a friend shared a blog that, in my opinion, hit the nail right on the head. It's title "The brutally honest 6 reasons you are still overfat" tells it all. Although it has some vulgar language, the message holds true. A couple of the points really struck a cord with me. Knowing whether someone is going to be successful based on if they own up to their failures or if they blame everything on others. I've been there, done that and completely understand that if you can't accept that you are in charge of your decisions and can say NO you will not succeed. You CAN say no to treats at work and you CAN pre plan for busy days to ensure you aren't going through the drive through for a quick, unhealthy meal. Stop blaming others and circumstances, pull up your big girl panties and take control!

The author, Coach Taylor, also talks about how the definition of a treat has become so skewed. When I was growing up we had homemade meals around the dinner table and had fast food only a handful of times per year. Now a days, fast food has become a main stay in many households because of busy schedules. Pop, candy, chips, etc. also used to be a special treat that we had for special occasions such as Halloween, Valentine's Day, Fourth of July, etc. and not something that was a staple in everyone's pantry. I'm not pointing fingers because I'd be throwing rocks at glass houses. This article was such an eye opener for me that I hope others will see it as a motivator to either stay the course of improving their lifestyles in healthy ways or they will begin their journey to healthy living. 

Remember, YOU are in charge of your success, don't make excuses! Be resolved to continue your transformation into a healthier you and be part of that 8%.

Struggling to listen to my body

I have been training hard and eating well but apparently too much so. I was so very proud of myself last week Monday when I weighed in for my newest challenge group at the Y. I was down nearly 6 pounds and only 7 pounds from my goal. I am very sad to report that not only did I allow myself to over celebrate my son's birthday week and a visit to my parent's house. It wouldn't have been so bad but I have been babying my right bicep tendinitis from overuse and then, while running on Friday, I suddenly had a very painful lower left abdominal muscle. It hurts when I run, jog, climb stairs, twist, etc. 

Everything I have read says that I have over exercised or used improper form. I had signs; my bicep tendon started hurting a few weeks prior, my side has been hurting on and off when I've been running, however, I never felt that I was overextending myself. In fact, other than the few tender spots, my energy level has gone up and I've felt so much better.

This leaves me in a very uncomfortable position, in unfamiliar territory. I want to train, to run, to weight lift. I have taken a break for the last couple days but my side is still very tender and I know I need to re evaluate how I am going to face this week. Because of the damage I did with my diet over the past couple days, I know that being overly careful with my diet will not be enough. I also know that I need to teach on Wednesday. Keeping this in mind, my goal is to find a way to exercise safely this week. I have to find a way to not cause anymore damage but to burn some extra calories.

Those readers that were hoping for some cooking updates, no worries! Although I have gotten side tracked with my little injury pity party, I will be adding in my cooking adventures soon. :)

Striving to be "normal"

Many opportunities have arisen this past week. I will elaborate more when things are more concrete but I will say that it has motivated me to push myself a little harder. I am going to start a separate page on my blog dedicated to my new ambition, healthy cooking. As my friends and family know, I am not a cook. I can cook and do on occasion, however, I am fortunate enough to have a wonderful husband that enjoys cooking. My goal is to start researching healthy recipes with less processed food and to blog about my experiences and recipes... the ups and downs. My goals are to not only continue to fuel my own body with healthy foods but also my family's.

The upcoming changes involve me being more of a role model and helping others reach their health goals. In this sense, I'm grateful for this week and my four pound weight loss. I was looking up the BMI to see how close I am to my goal and realized that the range for my height is 111 lbs. through 150 lbs. I'll be honest, I cannot articulate how excited I am to be considered in the "normal" range. It's a little defeating to think that my ultimate goal of 140 lbs (which is sooo very close) is not actually in the middle of that spectrum. I know, I know... I should be happy and elated and I've worked so hard and I have muscle.. yada yada yada... I just think of others that are struggling and how long it has taken me to get here... I guess my real question is, how many people are actually in the normal BMI range?!?

I know that my senior year of high school I went on a crazy dumb diet and lost a bunch of weight super unhealthily and was in my BMI range. I also see some naturally thin people that I know are within the range... but realistically, I think many people are in the overweight range. According to Everyday Health over SIXTY percent of American adults are considered overweight or obese. What an eye opener! I also read an article by the CDC and have to say, although it is frustrating to realize that I am close, I need to push a little further to know I'm well within my normal & healthy weight range. The CDC mentions that adults that are overweight or obese are at an increased risk for the following:

• Hypertension
• Dyslipidemia (for example, high LDL cholesterol, low HDL cholesterol, or high levels of triglycerides)
• Type 2 diabetes
• Coronary heart disease
• Stroke
• Gallbladder disease
• Osteoarthritis
• Sleep apnea and respiratory problems
• Some cancers (endometrial, breast, and colon)
• 
  

SCARY!! But the silver lining is that weight is something that we can overcome and control/ maintain unlike other causes of diseases (i.e. genetics). Healthy life style changes are extremely difficult since it is very much mind over matter, but it can be done! Those of you struggling or just starting out, you do NOT have to do it alone. There are many tools, groups, people that range from free to very expensive that can help in your journey.

Like I've mentioned many times before, prayer, Weight Watchers, the YMCA, my fitbit, and myfitnesspal.com have all helped me. Later this week I'll compile a list of others that may be able to help those of us seeking assistance!

Happy Martin Luther King Jr. everyone!

Struggle and Success

Happy Saturday!

This week was full of high stress and ended with elated joy. The great tundra of South Dakota, in which I call home, was more arctic feeling than normal. The below zero temps and return to school meant indoor recesses and the feeling of cabin fever. Despite the harsh conditions, I stuck to my guns and recorded every bite that I ate on my weight watcher's app and on myfitnesspal.com. I worked out every day and was even blessed enough to teach my first cycling/tabata class.

Yesterday I was very frustrated as I stepped on the scale and it revealed I had gained weight despite all of my efforts. Many negative thoughts crossed my mind; Should I give up?  Are all my efforts in vein? Have I reached a point in which I cannot lose anymore? Why try so hard if nothing is going to change? Is it worth it?  Does anyone even care or read this anymore? Should they? Needless to say I am constantly looking at the worst case scenario and need to work staying positive.

I also struggled emotionally this week due to our family's four year battle to sell our home in Aberdeen. We are so close to selling it to a lady that has been renting but keep running into snags. When it comes down to it, we will have lost a considerable amount of money but we are getting closer to having a huge weight lifted off our shoulders.

My hard work did, however, pay off. This week was definitely a lesson in patience and perseverance. I did finally make my lifetime membership status at Weight Watchers and cannot express the relief and elation I feel. I also think of my year long journey to a healthier me and the four year journey toward selling our house and know that it's God's doing. He has shown that only through tribulation can you experience joy and comfort in overcoming obstacles.

To those of you working hard for a goal, weight loss or otherwise, remember that there are no quick fixes and that success is journey not a destination.

WW Lifetime Member

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Why I hate January!

Okay, hate is a strong word but I greatly, greatly dislike January.
Here are my reasons:
1) It's dark.
2) It's so cold that it hurts to breath the air outside.
3) It's the start of my husband's busy work season meaning single mom mode.
4) The gym is packed.

For all these reasons this months seems to be the LONGEST month of the year. To add fuel to the fire, I also just found out that I have bicep tendinitis... ugh! No weight lifting for awhile and that greatly upsets me! My favorite class is Chisel and now I have to take a break from it... but there is some good news.

I was asked to sub for a cycling/ tabata class starting next Wednesday throughout the legislative session and I am VERY excited to begin. I also signed up for a weight loss challenge at the Y, I have until March 9th to lose 13 pounds. I am very excited knowing that my final goal is so close and then I can work on maintenance!

Although I still exceedingly dislike January, I am going to focus on my silver lining.

I'd also like to give a huge shout out to all my friends and family that joined me in my Holiday Survival Challenge. I was so impressed and excited that so many maintained or lost weight during the tough holiday season!