Tuesday, July 30, 2013

Baby Steps: You Can't Do it All at Once

The decision to lose weight and get healthy is step one in a process of many steps and many changes. One of the things that I have learned in my process is that you can’t do it all at once. Initially yes, you are doing a lot; changing your eating habits, exercise habits, grocery shopping, etc., but this can often be overwhelming and can sometimes lead to failure early on in the process.

A lesson I was taught by my first weight watchers leader (the one 10 years ago), that I still practice today is not to knock myself down (or out) for “failing” in one of my changes in the short term, instead celebrate all the ones I got right. She encouraged me to pick one thing that I wanted to work on each week. For instance, one of the first things you want to do when losing weight, if you are not doing it already, is to increase your intake of water. So for one week I committed to concentrating on getting in my water. I still met my points total (Weight Watchers program) by eating healthy, exercising, etc., but I didn’t sweat it if those things weren’t 100%; water was the goal of the week. I aimed to get in the recommended amount of water each day (WW recommends 6 8oz glasses a day). Doing this helps to set up healthy habits that last. Each week I would concentrate on one thing at a time until I felt comfortable with that habit, which meant that sometimes I concentrated on the same thing two weeks in a row.

In my current journey, which I plan to make more permanent than my last, I continue to use this lesson regularly. Changing habits in 1 to 2 week increments has helped me to establish better habits over all. I still find that there are things I need to concentrate on more than once, but that is ok, after all I am trying to change a lifetime of bad habits into a lifetime of good ones. So it is ok to go back and revisit things that need a little more work. Just as with all things, practice makes perfect.

So I encourage you and anyone who is starting, or continuing your lifestyle change to a healthier you, take it one step at a time, before you know it you’ve made great strides in your changes.  I hope the tip I shared here is helpful, I know losing weight/getting healthy is not rocket science, but sometimes it helps to revisit lessons learned in the past and share our expericences.

It is my motto in this journey that “slow and steady wins”, see you at the finish line!

Monday, July 29, 2013

Motivational Monday - July 29, 2012

I saw this on Facebook and thought it was the perfect Monday Motivation.

Just keep moving!!! Happy Monday!

Sunday, July 28, 2013

Work hard, play hard, but don't forget to rest

One of the things I have learned in the process of losing weight and getting fit is that as important as it is for me to make healthy food choices and get my workouts in, it is also important to allow my body to rest so that it can fully recover from the workouts I am putting it through.

A mistake I've made in the past is to go full on working out (jogging, workout DVDs, etc.) everyday to the point of burnout then it is several days (sometimes more) before I feel like doing it again.  This is a mistake made by many when they are first learning to balance healthy living and exercise, with real life.  What ever program you have chosen to follow, whether a running program or CrossFit, it is important to take a rest day and listen to your body as you go along.

Keep in mind a rest day does not mean a "cheat day", keep your choices healthy, but make sure you rest your body thoroughly.  

So wherever you are in your fitness plans, make sure to get your rest day in, your body will thank you and you may even reach your goals faster.

Wednesday, July 24, 2013

My “Weight loss” Journey; still a work in progress

I officially started this journey in January, 2013.  I had wanted to start for a while, and prior to January I had made a few attempts, but never really followed through; clearly I was not ready.  I had surgery in November, 2012 that put me into full menopause, so I knew that getting the extra weight off was absolutely necessary, as the longer I waited the harder it would be.  However, more important was learning to keep the weight off in a sustainable manner.  I was ready to do this for the last time. I had been following DFIT Bodies, Creation Fitness and other fitness pages’ posts on Facebook for quite a while, so I knew I had the tools and support I needed to get going, I just needed to decide to do it and stick to it.

With the New Year, I decided (like millions of others) to resolve to lose weight and get healthy.   However, I didn't want it to end up like my usual resolutions, done by the end of January, so I knew I had to approach this journey differently.  My resolution was not just to lose weight; it was to get healthy both physically and spiritually.  I knew that if I approached this journey in faith I could be successful (Philippians 4:13 For I can do everything through Christ, who gives me strength-NLT).  And so I resolved to lose weight, get healthy, but most importantly grow in my faith.  On January 2nd I attended my first Weight Watchers meeting, and my journey began.  (I had successfully lost 30+lbs. 10 years ago following Weight Watchers, so I know the program works).  I also joined “The WAY Weigh Down” a weight loss challenge Facebook group that was created by the Christian radio station I listen to (WAY-FM).  Its mission (originally an 8 week challenge) was to bring listeners together to encourage and pray for one another as we embarked on our goal to get healthy.

Since past experience has taught me that I am not the type to lose weight just by adjusting my eating habits, I knew that I had to incorporate exercise into my routine from the beginning.  So I started walking, dusted off some of my workout DVDs and started moving every chance I got. I also bought a couple of Groupon vouchers for fitness classes (kickboxing and CrossFit; I used the kickboxing one first as I needed to mentally prepare for CrossFit).  I was on my way!

As I was nearing the end of my kickboxing classes in February (and still mentally preparing for CrossFit), I was blessed with winning a 5 week boot camp with Hard Exercise Works (HEW) in West Palm Beach.  While their workouts were CrossFit workouts, and I was not sure I was ready for CrossFit, I was sure that I was not going to let this blessing slip by; obviously God had a plan for me.  I made a commitment to give it my all for the 5 weeks.

I started at HEW on February 18th.  Already having lost 10 lbs., I was curious what additional results I’d see in 5 weeks.  I committed to go 5 days a week for the 5 weeks.  HEW was great, the people, the coaches, the workouts; everything about it was just what I needed, but before I knew it the five weeks had come to an end.  It was bittersweet. As for results, they spoke for themselves; I lost an additional 6 lbs., almost a full inch from my neck, 2” inches from my waist, 2.25” inches from my hips, ½ inch from my leg, and 1” inch from my calf.  I wanted to stay on with them, but I still had the CrossFit Groupon to redeem, which I now felt ready for.  Not wanting to lose my momentum, I started beginner boot camp classes at Cast Iron CrossFit the very next week.

My HEW results

I have been committed to this journey for just over 6 months.  While I am almost at my goal weight (I've lost 38 lbs., and have about 5 more to go), the journey doesn't end at goal, in a sense that is where it really begins. Through this process I've learned how to lose weight, how to enjoy exercise, how to appreciate even the small changes in my body and my health (especially when I don’t feel anything is happening), and how to step out in faith to do things I didn't think I could do; I've surprised myself with what I am capable of doing.


I will continue in faith on this journey being sure to be intentional about making healthy choices every day.  And I am thankful that I am not on this journey alone. This post is about my journey, but through it all my husband has been on his own journey and has had success as well, but his story is his to tell.

The journey continues…

Monday, July 22, 2013

Motivational Monday

I'm sure I'm not the only one that can use some motivation today!

Saw this on Facebook this morning, thought it was worth sharing.
"No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn"t trying." Tony Robbins


Friday, July 19, 2013

Long Time No See

I know I've been gone from here for way too long!  My apologies!

I'm planning to do my best to get back at it, hope that you will stick with me.

The past six months I've been on a journey to get and stay fit.  From an accountability perspective I know I should've been sharing all along,  but I just couldn't get it together.  I am preparing to share my journey so far, I hope that through my journey I could inspire others.

More post in this to follow, hope you'll stick around for them!

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