RSS

Category Archives: Nutrition

Surviving the Holidays

06 Nov

This is a great time of year. We’ve officially entered the Holiday season. I’ve already seen Christmas movies on television. As wonderful as this time of year is. It’s also a dangerous time of year for weight loss. Weeks and weeks of healthy eating, working out, counting calories, etc can be undone in the last 8 – 10 weeks of the year. Especially for me. It starts with Halloween and the abundance of candy that comes with it. That gives way to my birthday. From my birthday, we speed towards Thanksgiving. After Thanksgiving comes work pot-luck luncheons, department holiday luncheons & parties, sweets, egg nog, Christmas candy, etc…. The end of the year is indeed a treacherous minefield in the battle for health and wellness. If you’re not careful, the progress made throughout the year will be replaced with weight gain and feelings of guilt, shame & remorse as you head into the new year. Thus putting you behind the proverbial eight ball on January 1, 2014.

So how do you navigate this time of year? How do we make it across the minefield without stepping on a land mine? Well there’s no set way of dealing with it but listed below are some things you can do to help safely navigate the holiday season. They’re not listed in any particular order.

  • Water, water, water
  • Use smaller plates
  • Eat a healthy snack before going to holiday parties
  • Remember proper portion sizes
  • Create daily or weekly goals to help you maintain focus
  • Find an accountability partner
  • Limit alcohol
  • Don’t skip meals
  • Maintain fitness regimine
  • Keep a food journal

By incorporating some (if not all) those tips, you’ll definitely put yourself in a position to go into the new year with momentum. The goal isn’t to refrain from enjoying the holidays. However, for me, it was more important to maintain the progress I worked so hard for throughout the year.

By following these tips, I was able to maintain my weight loss through the gauntlet that is the last two months of the year. It definitely wasn’t easy but it was worth it when I met January many pounds lighter.

Enjoy the holiday season but don’t lose focus on what your goals are. Remember why you’re doing what you’re doing.

 
Comments Off on Surviving the Holidays

Posted by on 11/06/2013 in Exercise, Fitness, Health & Wellness, Healthy, Inspirational, Nutrition, Weight Loss

 

Tags: , , , , , , , , , , ,

November Update

02 Nov

Here’s the update for November. I had quite a bit going on last month and I forgot to take October’s picture. By the time I realized I hadn’t done it, it was almost November! 😦 No excuses though.

We’re entering the holiday season. Can you believe it?

Click to see the November update.

fyi – Click on the picture to enlarge it.

 
1 Comment

Posted by on 11/02/2013 in Exercise, Inspirational, Nutrition, Weight Loss

 

Tags: , , , , , , , ,

Look Harder

02 Aug

Rafiki: Look down there.
Simba: That’s not my father. That’s just my reflection.
Rafiki: No, look harder.
[touches the water, as it ripples Simba’s reflection changes to that of his father]
Rafiki: You see? He lives in you.
Mufasa’s ghost: Simba.
Adult Simba: Father?
Mufasa’s ghost: Simba, you have forgotten me.
Adult Simba: No. How could I?
Mufasa’s ghost: You have forgotten who you are and so have forgotten me. Look inside yourself, Simba. You are more than what you have become. You must take your place in the Circle of Life.

That dialogue is from one of my favorite movies The Lion King. In that scene, Simba is wrestling with who he is and who he is. (Yes you read that right.) Who he is and who he is.
He’s Simba. A scared lion who is filled with doubt, guilt, shame, fear, and unbelief. A lion who has run away from his past mistakes and poor choices. Yet, that very same Lion is the sole heir to Pride Rock and is the rightful king. In fact, everything the sun touches is his kingdom.

How can he be both? How can he be both a king and a nomad? Full of fear yet full of strength? Which one is the real Simba? The reflection or the lion looking in the water.

A major lesson was taught in that scene. What was the lesson? There’s a difference between fact and truth. The facts were Simba abandoned his family, played a role in his father’s death, and was living a life unfitting of the King of Pride Rock. A life ripe with pain, agony, and anguish from his past.

And the truth? Well, the truth was simple. He was the rightful King of Pride Rock and had all the rights, power, privileges and authority that come with such a title. He was strong, fearless, courageous, full of valor.

You’re probably asking “What in the world does this have to do with weight loss?” I’m glad you asked! It has EVERYTHING to do with it. At one point I was the fact filled Simba. I wrestled with the same things he did – doubt, guilt, shame, fear, and unbelief. Basically, my past. Past attempts at weight loss, past bad decisions nutritionally, etc.. However, this last time, I “looked harder” in the water and saw my truth.

My truth was I was powerful beyond measure. I was a conqueror. An overcomer. Once I realized that truth, I was ready to return to my weight loss journey just as Simba returned to Pride Rock to take back his kingdom. In my case, my kingdom was my health. And I did so with confidence knowing what I was and who I was.

So whenever you feel the facts dominating your thoughts, might I suggest you remember Rafiki and Simba at the river on that clear, dark night in the jungle. If you don’t see your truth immediately (And you very well might not), it’s okay. Look again. Look harder and the reflection of truth concerning who you are will become clear.

Remember facts can change (and will change). The truth however, remains constant.

 
1 Comment

Posted by on 08/02/2013 in Exercise, Inspirational, Nutrition, Weight Loss

 

Tags: , , , , , , , ,

August Update

02 Aug

Where has the year gone?!?!? We have six months left in 2013. As I mentioned in the July update, June was an okay month. I regained focus in July. I think this month’s update reflects that.

Click to see the August update.

fyi – Click on the picture to enlarge it.

 
Leave a comment

Posted by on 08/02/2013 in Exercise, Nutrition, Uncategorized, Weight Loss

 

Tags: , , , , ,

July Update

02 Jul

Okay, We’re in July! The 2nd half of 2013 is upon us! June was an okay month. Definitely not my best month. I completed another 5k and decreased my time. I admit I coasted quite a bit in June. But I’ve refocused and set goals. I have two weddings in October to attend. (I’m in one.) So that provided a goal for me to work towards.

Click to see July’s update.

fyi – Click on the picture to enlarge it.

 
4 Comments

Posted by on 07/02/2013 in Exercise, Inspirational, Nutrition, Weight Loss

 

Tags: , , , , ,

June Update

03 Jun

Okay, May has come and gone. I accomplished a good bit in May. I completed my first 5k. Increased the intensity of my workouts. Learned a lot about myself. Can’t wait to see what the 2nd half of the year brings. Can you believe it’s already June? I think I’m starting to see progress.

I didn’t quite get the same pose for this month but next month’s pose will be the same as the previous two.

Click to see June’s Monthly update.

fyi – Click on the picture to enlarge it.

 
1 Comment

Posted by on 06/03/2013 in Exercise, Inspirational, Nutrition, Weight Loss

 

Tags: ,

Slow Down To Speed Up

07 May

I recently had the misfortune opportunity to really see how much my lifestyle has changed. I had to listen to my body tell me I needed rest from 5k training. For an entire week, I did nothing but rest. (That drove me absolutely crazy!) No running, No weight training. Nothing…..

A few short months ago, that would have certainly spelled doom and destruction to my weight loss plan. This time, however, was different. Instead of mentally checking out for a week concerning all things weight-loss related, I found myself poring old food and exercise logs. I paid closer attention to what I was eating. After all weight-loss is 80% mental and 20% physical. How many times have I said that? Oddly enough, I was even more engaged in the process.

Sometimes you have to slow down to speed up. That’s exactly what I was reminded up during my rest period. I was refreshed, rested, and amazingly I was more productive when I returned to working out.

If you’re not experiencing the results you think you should. Instead of simply trying harder, and continuing to do the same thing and expecting the same results (Isn’t that the definition of insanity?), slow down. Review your logs, identify areas on which you can improve and go from there.

Sometimes you have to slow down to speed up.

Hmmmmm… Seems like I mentioned something about that here and here

 
Leave a comment

Posted by on 05/07/2013 in Exercise, Inspirational, Nutrition, Weight Loss

 

Tags: , , , ,

May’s Update

01 May

Okay, April has come and gone. Here’s the second set of pictures for the Monthly updates in pictures. I think this was a good idea.

Why? Well, for one I absolutely abhor taking these pictures. Why is that good? That means I’m uncomfortable and outside of my comfort zone.

Another reason it’s good is because it pushes me to work harder and be more accountable because I know I have to take another picture in four weeks.

Click to see May’s Monthly update.

fyi – Click on the picture to enlarge it.

 
Leave a comment

Posted by on 05/01/2013 in Exercise, Inspirational, Nutrition, Weight Loss

 

Tags: , ,

Tips To Getting Started

03 Oct

I’m often asked “How To Get Started?” The answer is really simple. You just start. One reason for my success is that I’ve kept everything really simple. If you’re not careful, you can plan and plan and plan and plan yet never start. What time should I work out? What should I work? Cardio or Weights? Free weights or machine weights? How long should I work out? All these things are good questions but if over analyzed they can lead to you never starting.

Since I get this question often, I’ve decided to list some things you can do to simply get started. I won’t guarantee you’ll lose 30 lbs in 3 days. Neither will I guarantee you’ll drop 4 clothes sizes in a week. I will tell you that if you incorporate a few of these tips at a time, you’ll start to see small results. Those small results will lead to excitement. And that excitement will lead to momentum. And that momentum will create the desire to see more results.

1) Drink more water – You’d be surprised how that alone will help
jumpstart weight loss.

2) Learn to eat proper portions – Most people eat way more than one
serving of any given food. Thus consuming way more calories than
you need.

3) Increase vegetables – Vegetables help you feel full quicker.

4) Decrease processed foods in your diet – Processed foods are high
in sodium. Excess sodium makes it harder to lose weight.

5) Take the stairs instead of the elevator

6) Pass on the parking spots closest to building entrances. (That’ll
save you dents in your car, too)

7) Limit your sugar intake – You’d be surprised how many calories
we drink.

8) Eat smaller meals more frequently – Increases metabolism.

9) Increase your fiber intake. – Makes you feel full longer.

10) Don’t get too bogged down in the details. Just start

If you notice, only 2 of those tips dealt with physical activity. 90% of weight loss is nutrition. I’m not saying working out isn’t important. What I am saying is that you can’t out train poor nutrition.

So take a couple of these tips and incorporate them. You’ll be pleasantly surprised where you’ll be in a few weeks.

 
4 Comments

Posted by on 10/03/2012 in Inspirational, Nutrition

 

I Learned to Budget

13 Jul

I’ve been on this mission to become debt free. And I’ve also been on a mission to become healthy and lose weight. Now why would I mention those too seemingly unrelated things. Well, my friend, I’m glad you asked. In becoming more fiscally responsible I learned am learning how to live on a budget. A set amount of money each month spent wisely. In living off of a budget, I’ve had to remove some things that weren’t necessary and were taking away from my budget.

See where I’m going? Well if not, here it is. Like the road to debt freedom, the road to weight loss and a healthy lifestyle both require budgeting. In the case of weight loss the currency is calories and not money.

I began to “budget” my daily calories. I have a set amount of calories I eat daily. My goal each day is to “spend” them wisely. I can spend 400 calories on a honey bun or I can spend the same 400 calories on a grilled chicken breast, baked sweet potato and broccoli. Which is the better deal? One honey bun or a complete meal?

Once that thought process became second nature to me, weight loss became easier. More importantly, maintaining the weight loss has become easier.

One more thing, the calorie budget has helped my debt freedom goal. How? Well, since I spend considerably less money in restaurants and take out, (because I budget my calories wiser) I have more money available to spend on things like…paying off bills.

Who would’ve thought that a fiscal budget and calorie budget would work so well together!

 
2 Comments

Posted by on 07/13/2012 in Nutrition, Weight Loss

 
← Older posts
Newer posts →
 
%d bloggers like this: