My legs felt like springs today. No pain, strain, nothing! Effortless and I can’t believe it, because I’ve had major IT band and shin issues for the past few weeks. Maybe it’s the warm humid air in Miami. I don’t know. But what I do know is that I’m in a fuzzy lalaland right now. Just finished my 7 mile run without my running partner and I feel great. It was hard to get started this morning, but it’s only 10:30am, I’m done, and now I have the whole day ahead of me.
I finished in a little bit over an hour, so I should be good for the 3 hour cut-off at the race (they pick you up and bring you to the finish line if you take over 3).
I can’t believe how far I’ve come. When I first started training I thought 3 miles was a lot, but now it’s a piece of cake. I’ve been learning a lot about myself too. That it’s not about how many calories you’ve eaten, what size you are, how heavy you are, but about your capabilities and your strength. Strength of body, but especially your mind. If you can power through discomfort and your mind talking you out of finishing, than you are stronger, braver, and more able than any skinny person out there. I take pride in my strength and my accomplishments. I’m doing this for me and no one else. I have nothing to prove to anyone else, only me. I can’t wait to meet my husband and puppies at the finish line and feel the exhileration of conquering any weaknesses, doubts, defeat, perfectionism, but especially thoughts of failure.
You’re going to face so many challenges on your way to a healthy weight. Don’t focus on the obstacles, focus on the outcome. NEVER GIVE UP! It’s right around the corner. You just have to have a big enough “why” to keep you going.
For this weekend’s challenge dig deep within yourself. What are you sick and tired of? Are you lonely? Do you hate looking at yourself in the mirror? Are you a size 18 and growing? Do you want to finally put an end to the upsetting emotional eating cycle? Get really frustrated and write down why you’re going to work the hardest you’ve ever worked to reach the size you want to be. Never ever give up!
Lip gloss and heels are a girls best friend. You know why? Because they make you feel beautiful. And when you feel beautiful you act confident you can accomplish anything. Today, put on your favorite shoes and get dolled up. Being confident isn’t about being skinny, it’s about believing it.
Improving your eating doesn’t have to be drastic or scary. Start by changing one thing at a time. If you’re eating white bread now, switch to whole-grain; switch from 2% milk to 1% or skim; use 1 less packet of sugar in your coffee and use Splenda instead; put the dressing on the side instead of in your salad, etc… Even though it’s only one change, over time the calories really add up. When you feel comfortable with that swap try another. In no time you’ll be living a healthy lifestyle and it will feel effortless.
Do you know how many times Thomas Edison “failed” before inventing the lightbulb? Over a thousand! Now, if you multiply that by the number of inventions he’s successfully made that would be hundreds of thousands if not millions of “temporary defeats”.
Most people stop when they suffer setbacks, but that’s exactly when you need to persist. Trying again can mean the difference of finally taking off those 5, 10, 20 lbs. you’ve been trying to lose. Don’t expect to take the weight off without any obstacles. Trying to lose the weight you put on over a few years in a week is like trying to live your entire life in just one day.
How many times have you finished your meal feeling stuffed like an Oompaloompa? You’re at a restaurant and need to just be rolled home, because there’s no way that you could possibly stand up and walk out of there on your own. For this week’s goal try to leave a little bit on your plate at every meal. A bite of your sandwich, the top part of the bun on a hamburger, 1 piece of sushi. Leave just a little bit at every meal and see if you’re satisfied with eating just a little less. These calories add up!
I once unknowingly took a bite of something very spicy and immediately wanted to douse myself in cold water. Instead though, I hopped on for the journey my mouth took me on. I closed my eyes and really paid attention to the sensations my tongue sent me and decided to enjoy the experience for experience sake. It burned. It tingled. I felt like I could breath fire like a dragon. But, it was also crunchy, peppery, and salty. It smelled like garlic, pepper, onions, and cumin. A smoothness filled my mouth the way a thick soup would. It was the first meal that I actually really tasted the food and I’ll never forget it. It totally changed the way I thought about eating and made it more of a pleasure than a battle over whether I’d end up eating too much.
How many times have you had an awesome, gooey, yummy piece of chocolate cake in front of you that you’re so excited to eat, but before you know it, you’ve shoveled the entire thing into your mouth and don’t know how you allowed yourself to eat the whole piece so fast? The last time you checked you only ate a quarter of it. Oftentimes we don’t really pay attention to what we eat. We take a bite, but don’t focus on the food, because we’re so busy with other things. Yet, we still manage to eat too much of it somehow. Then how can we say that we’re really enjoying what we’re eating? And if we don’t enjoy it then why are we eating so much of it? And, believe it or not, but thinking too much about portion control and serving sizes can sabotage you too. If you just focus on your food you’ll enjoy it more, won’t feel deprived, and will eat less of it, because you’ll have satisfied your desire. It’s not the quantity, but the quality that matters.
For this weekend’s challenge, eat with your eyes closed. Every time you eat close your eyes and really pay attention to the tastes, textures, smells, sounds, and feelings that your food evokes. You’ll be surprised at what some of the most common foods really taste like.
“When you are inspired by some great purpose, some extraordinary project, all your thoughts break their bonds; Your mind transcends limitations, your consciousness expands in every direction, and you find yourself in a new, great and wonderful world. Dormant forces, faculties and talents become alive, and you discover yourself to be a greater person by far than you ever dreamed yourself to be.”
Think of your fitness goal. Feel it. Need it. Want it! and make it become an obsession, so that you won’t be able to avoid it. You need to think about your goal every day. Repeat it to yourself every morning and every night, so that you’re inspired and invigorated by it. Sometimes it’s tiring and too challenging to lose weight, but you need to know that you have so much more in you than you realize and you CAN AND WILL SUCCEED! Just be persistent and relentless, because you are AMAZING and capable of everything you desire!
Everyday we hear new tips and pointers that promise to help us lose weight. Here’s how to decipher fact from fiction:
MYTH – Foods eaten late at night are stored as fat.
TRUTH – Your body doesn’t know if you’re eating at 6pm or 10pm, but what it does know is if you’ve exceeded your caloric needs for the day. If you eat more calories than needed for maintenance your body will store the excess as fat, but if you eat less than needed for maintenance your body will use stored calories for energy.
Tip: Listen to your body’s physical cues of hunger. When your body needs calories it will tell you by feelings of physical hunger. Try focusing on eating when you’re hungry, not when the clock tell you it’s time to eat.
MYTH – A high protein/low carbohydrate diet is the best way to lose weight.
TRUTH – A protein-rich diet, high in meat, cheese, and eggs can contain a lot of fat and cholesterol, putting you at risk for heart disease. Likewise a diet low in carbohydrates lacks fiber, because it’s low in fruits, vegetables and whole grains. Fiber helps lower cholesterol and promote regularity.
Tip: Not all carbs are bad. Choose high fiber carbs made with whole grains. Your body will use it for energy. Focus on balanced meals: Fill 1/2 your plate with vegetables, 1/4 with protein, and 1/4 with carbs.
MYTH – Fruits are bad, because they’re high in sugar.
TRUTH – Fruits are low in calories, high in fiber, and contain natural sugars. It’s the added sugars you need to be careful of.
Tip: Replace the cookies, cakes, and candies in your cabinets with fruit in your refrigerator. Frozen fruit can make a yummy midnight snack and won’t stick to your hips later like Ben & Jerry.
Nobody ever says, “I’m glad I didn’t work out today”. Food for thought…