So I must confess: this year, I have not been good at getting to the gym. I have maintained my membership to my local Planet Fitness (love them!) but have not gone much at all. I am not sure if I have even gone once! :O aah!!!! What a terrible thought.
Anyway, I miss being in shape. I can feel the difference in my body when I go out to do my active things like hiking, or babysitting, or similar such things that demand personal energy.
In addition, I have become tired this year. I’m turning 30 next year and I am not sure if nearing the end of my twenties has anything to do with it, but I never used to get tired. I could stay up late (like really really late) and get up early, and it rarely, if ever, caught up up to me. After I turned 29, however, I get tired at night, and it is a much-harder-to-fight tired: The kind of tired that makes one fall asleep during their favorite movies, and start missing things that they otherwise would love to do because I just need more sleep than I used to. I am an extrovert of extroverts. I thrive on time with people: tossing back and forth ideas, and being whacky. I am the girl with no bubble, who hugs people upon first meeting, and likes to make everyone around her happy and comfortable. I am not the one who calls it a night early because she has to go home and go to bed.
Although I feel that part of this may be normal because I am coming in to a different time in my life, I believe some may be fitness related as well. If I was running at the gym at least three times a week like I used to, I would probably sleep better, and therefore, need less sleep again. (of course this is all postulating, and I must put it to the test and see if my hypothesis holds any merit)
Lastly, I am going to be in a wedding next may (like IN the bridal party) and I want to start getting back to my gym body 😀 (Not that I am particularly uncomfortable in my body, but I could feel a little less hindered by my body-fluff than I currently do. 🙂
So what is the plan, then?
Step One: I am going to get back to juicing, which I found to help my system thrive along with healthy eating. I stopped at one point when my juicer broke, but I have ways to fix this problem, and a new handy dandy hand cranked masticating chef star which I have heard other juicers rave about. (we will see) I would really like to get something that can spit out some wheatgrass juice for me, but I may just have to settle for now on buying the already juiced form.
Step Two: I will cut out alcohol as a regularly consumed item.
I am by no means a heavy drinker, but alcohol is high in calories, and an easy thing to cut when I am trying to get more healthy.
Step Three: Get to the Gym at least three times per week.
There is no reason I should not be able to do this. Even with the fact that I have two jobs, I do have free time, and I would rather use it creating a better tomorrow for myself than watching through all of the seasons of Criminal Minds for the third time.
I always do better when I write about my progress and my dreams. I have a journal with butterflies and gold swirls on the front that tells me to “imagine” which I greatly enjoy doing. I will never sit here and beat myself up for where I am. I will just set goals, and picture where I want to be because in this I find motivation. Beating oneself up only wears you out. Don’t take your strength out of today.
Step Five: Get a Calendar
I use calendars to track days, check off goals, and give myself star stickers for doing a good job (I don’t care that I have grown up. A shiny gold star still is motivation for me, and if it works it works!)
Step Six: Just Keep Swimming!
Or running, or hiking, or walking, or zumba-ing: whatever I can do that day, I want to stay active. One day at a time, I will just keep going.
Step Seven: Purge and Stock
Purging all of the unhealthy foods out of my kitchen and loading up on healthy snacks and things to cook is going to be essential. Exercise is only 30 percent or so of losing weight. I need to make sure to keep my diet in check as well. (my biggest weakness? Pizza: the cheesy fatty salty doughy goodness that is oh so bad for me when eaten regularly. I know to keep myself in check on this one too.
Step Eight: Keep in touch
I plan to post at least a weekly update with my progress and challenges. Hopefully I will be able to post more than that as well. Accountability will be a key to me staying on track.
Well, for now, these are the only pieces of my plan. I may add or modify as it is implemented and I feel things out.
What helps you keep going?
I have gone through so many ups and downs when it comes to staying fit, and active, and living a healthy lifestyle. There are many methods that I have tried to see if they would help me on my journey. Some have assisted slightly. Some have been complete flops. There are some methods that promise much and have delivered nothing. Finally, though, there are a few things I have found which have helped me stay on track, and given me motivation to keep going! These are the things I want to share with you.
as silly as it sounds, I give myself stars for doing well each day I accomplish my goals. I pick out a calendar that I like, and purchase star stickers, and just the thought of my week not looking complete keeps me going to the gym on gym days, and eating well throughout the week.
2- Keeping Junk food out of the house:
You cant eat junk food if you don’t have access to it, right? This has become more difficult since I now share a residence with my brother, but keeping only healthy options available has greatly helped in cutting out the bad snacking.
3-Keeping a dream journal
By journaling just a little bit about progress, measurements, and end goals (especially the why portion of the end goals) I am able to stay motivated to keep going, even on the weeks where I don’t see much progress.
4- Measuring weekly
Every once in a while, there is a week where numbers on the scale don’t change. In fact, they may even go up a little. On these weeks it is especially important to measure myself. I always see at least some progress when I check my measurements against those of the week before.
Here is a chart that I use to help me remember all the points to measure weekly:
I like healthy food. I actually enjoy most fruits and veggies, and I prefer whole grain in most situations. Often my problem lies with not taking the time or budgeting the money to actually go get my healthy foods to keep around the house.
I have been struggling so much for a while now. The ups and downs of life have made it very difficult to eat correctly, and discouragement from being out of work and out of money off and on for the last year and a half has just demolished my resolve. I have eaten anything that I could get my hands on, since at times there would not have been enough without it, but I life is looking up now. God is blessing me with better job opportunities, and i will soon be able to focus my attention back to going to the gym.
I have been juicing a bit and have gone back down ten of the pounds I had allowed myself to re-gain, but I really want to get back to the gym, or to running, or biking, or some kind of exercise that will make me feel healthy and awesome: an over-comer again.
thanks to another blogger, I found another push of inspiration. You see, I hate being the fat girl at the gym. To be honest, it is the only place in my life that I actually FEEL fat. I typically only am reminded of my extra when I have to shop for new clothes, or it becomes inconvenient in some way. At the gym though, I am the one who feels out of place, or disgusting. Being fat seems to be easier than it used to be, but I have seen many people shrivel their noses in disgust when a bigger woman walks in to the room, and although I have not personally observed that attitude towards me, I am aware that I am in the same category.
I love myself, but not while I am at the gym. I am constantly reminded of my shortcomings. I love what I am trying to become at the gym. I love seeing myself reach goals and pass them. I love the discipline I feel, but I don’t look at the wall lined with mirrors, and feel that automatic pride. I have to remind myself when I look at that mirror lined wall that I am beautiful, and I am doing something important.
This is harder than I thought it would be to write. I am filled with emotion right now. Here I am, starting again. Thank you so much to the kind blogger at flintland.blogspot.com/ that wrote the following:
“Hey, Out of Shape Girl.
Yes, you. The one feigning to not see me when we cross paths on the running track. The one not even wearing sports gear, breathing heavy. You’re slow, you breathe hard and your efforts at moving forward make you cringe.
You cling shyly to the furthest corridor, sometimes making larger loops on the gravel ring by the track just so you’re not on it. You sweat so much that your hair is all wet. You rarely stay for more than 20 minutes at a time, and you look exhausted when you leave to go back home. You never talk to anyone. I’ve got something I’d like to say to you.
You are awesome.
If you’d look me in the eye only for an instant, you would notice the reverence and respect I have for you. The adventure you have started is tremendous; it leads to a better health, to renewed confidence and to a brand new kind of freedom. The gifts you will receive from running will far exceed the gigantic effort it takes you to show up here, to face your fears and to bravely set yourself in motion, in front of others.
You have already begun your transformation. You no longer accept this physical state of numbness and passivity. You have taken a difficult decision, but one that holds so much promise. Every hard breath you take is actually a tad easier than the one before, and every step is ever so slightly lighter. Each push forward leaves the former person you were in your wake, creating room for an improved version, one that is stronger, healthier and forward-looking, one who knows that anything is possible.
You’re a hero to me. And, if you’d take off the blaring headphones and put your head up for more than a second or two, you would notice that the other runners you cross, the ones that probably make you feel so inadequate, stare in awe at your determination. They, of all people, know best where you are coming from. They heard the resolutions of so many others, who vowed to pick up running and improve their health, “starting next week”. Yet, it is YOU who runs alongside, who digs from deep inside to find the strength to come here, and to come back again.
You are a runner, and no one can take that away from you. You are relentlessly moving forward. You are stronger than even you think, and you are about to be amazed by what you can do. One day, very soon, maybe tomorrow, you’ll step outside and marvel at your capabilities. You will not believe your own body, you will realize that you can do this. And a new horizon will open up for you. You are a true inspiration.
I bow to you.”
Please check out the blog to honor this kind individual. I hope this changes lives. I know it encouraged me.
“If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want.” ~Elbert Hubbard
Did you know that 50 percent of us will not be following our new years resolutions three weeks from the beginning of the new year? Is this a reason to say that resolutions are silly, and should not be made? Not necessarily. Maybe what we need to focus on is how we make our resolutions.
We should be making decisions on a day to day basis about what we need to change in our lives, not just wait until the beginning of each year to make some drastic change. This last year, I lost 33 lbs, gone down 5 BMI points, and dropped 2 sizes. I also have infinitely more energy! I still have work to do, which I have resolved to continue this year.
How, then, do we make resolutions that we are going to keep? We need to make resolutions that are doable: not too far reaching. We also need to make a plan of action about how to accomplish our resolutions.
For instance, saying that we are ‘going to work out more’ doesn’t give us a firm goal. We can put it off more and more until halfway through the year, and then we realize that we failed, and give up. We could also say ‘I am going to go to the gym five days a week, every week’ but if we have not been going to the gym at all, that may be too far reaching. Maybe we should start out with something like ‘I am going to go to the gym at least three days a week, and do at least 20 minutes of cardio.’ The at least leaves room for growth. We can accomplish this goal. It pushes us, and we can bite off an amount that we can chew.
When we are making our resolution, we should also make a plan of action. If we plan to attend a gym, which one? when do we plan on going? Morning? Evening? Afternoon? How do we plan to do what we plan to do? By choosing a plan of action, we enable ourselves to follow through with the things we want to do by making them achievable, and following through.
What are your resolutions? How are you going to reach them?
May God Be with you and give you strength on your journey!
This week, I weighed myself. This month I have been doing terribly, and making bad food decisions. I gained back 2 lbs. I am resolved to change direction and again gain back my losing of pounds. I also hope to motivate myself and increase stamina and speed in my runs.
I found this article in Women’s health magazine, and am going to try it out. They suggest:
Week 1: Run 2 min, walk 3 min; repeat 6 times
Week 2: Run 3 min, walk 3 min; repeat 5 times
Week 3: Run 5 min, walk 2 min; repeat 4 times
Week 4: Run 7 min, walk 3 min; repeat 3 times
Week 5: Run 8 min, walk 2 min; repeat 3 times
Week 6: Run 9 min, walk 1 min; repeat 3 times
Week 7: Run 30 minutes
I am excited to start this new regimen. I will get up tomorrow at 5 and start my day with exercise and a healthy breakfast. Cant wait! Going to bed early tonight though…
Quote for today: “Failure isn’t falling down. It is remaining where you have fallen.”
I love beef hot dogs. When summer rolls around, I find myself craving that big beefy taste of great barbecued hot dogs with mustard and ketchup. I have tried turkey dogs, and they are just not the same. They leave me longing for those beefy wonders. This year, I may have found the solution.
Hebrew National (One of my favorite brands) now makes a 97% fat free kosher beef hot dog! There is only 1 gram of fat per link in these things! I decided to try them, and tell you all if they are good, or too good to be true.
To complete my ‘healthy hot dog,’ I used Nature’s Own 100% Whole Wheat hot dog buns, French’s Classic Yellow Mustard, and Heinz Reduced Sugar Tomato Ketchup (with only 5 calories per TBSP).
In all, each hot dog, completely assembled, has 3 grams fat (0 saturated or trans) , 155 calories, 11 grams protein, 3 sugars, 25 carbs, and 3 grahms of fiber: pretty good for a barbecue meal.
They looked good, but it was time for the test. How did the taste measure up?
To my pleasure, these hot dogs were wonderfully good. They had the same beef taste as the hot dogs I missed. The only drawback to these is that they are not as juicy as the full fat hot dogs of my past. No worries, though. I have gotten as close as I believe I can to the yummy hot dog qualities I like most. It is still not the best meal for you, thanks to sodium and a higher than should be ratio between carbohydrates and proteins, but if you are doing a backyard barbecue, and desire a healthy alternative, this is the way to go!