A lot of people are talking about some of the contestants of The Biggest Loser quitting because they felt a twist in the game was “unfair”. After hearing so much about it, I decided to watch the episode to see what all the fuss was about. I was shocked at what I was seeing. Amazed that the contestants kept saying it was “unfair” for those who were sent home to have a chance to win it all. I wonder have any of these remaining contestants seen the show before. As long as I can remember, past contestants were brought back. Then to see that the contract clearly states that these things can/will occur makes me wonder did they bother reading what they signed? I also wonder do they not realize the amazing gift they were given to be selected to be on the ranch? They took advantage of every opportunity, from training with some of the best, learning from a great nutritionist, transforming their bodies, and of course the trips. In return, they should inspire the people who want to lose weight. Instead, by walking off the show I feel as though it was a slap in the face to everyone involved. It was an insult to the trainers; Allison; past, current and future contestants; additional support crews; staff; the fans…
With that said. The reason for quitting was cited as “unfairness”, they felt as though they were the best because they were the final five and they didn’t want their money or spot taken from someone who has been voted off the ranch. To me this sounds cowardice, bringing people back to compete with those who are on the ranch still…Think about it, who has the true advantage? The people who have been tearin it up at home or those living in a sheltered life on the ranch with the best trainers. In my opinion if you want to be the best, you have to beat the best. Just because you made it to the end of the “game” doesn’t make you the best. It means you played the game right, especially this season.
Helen Keller once said "We could never learn to be brave and patient if there were only joy in the world." I think Helen Keller is saying that without situations that test not only our physical but mental strength you could never truly appreciate the true joys in life. In this case the joy would be being the last one standing no matter what the circumstances. Whether you made it all the way to the end on the ranch, or won a spot after being sent home. Victory is still going to be sweet.
I have seen and heard many people talk about how unmotivated they feel about this season. We are all looking for someone who we can relate too- someone who is just like us. Seeing people walk off because they felt something was “unfair” is a slap in the face to those who auditioned and are sitting at home watching the show wondering why they weren’t chosen, knowing that they would be grateful for every minute they had there. There are many people who offer support and motivation for people who want to lose weight, but we don’t have our own tv shows. Perhaps instead of associating weight loss success with being chosen to be on a weight loss show, we should encourage at home weight loss. Thousands of people do this year after year, no cameras. Just regular people getting their sweat on.
If you are looking for extra support, there are people who lost a lot of weight and want to share their journeys with you, they want to help you. Check out your local gyms, they might have weight loss challenges that you can do. These are great because you are with a group of people. You get support and accountability. Same thing as you would get from being on tv, but with no cameras. The prize, the ultimate prize…health.
Wednesday, April 18, 2012
Thursday, March 1, 2012
Building Evidence
I would like to talk about commitment and the concept of building evidence. Each and everyone of you had very good intentions when making the decision to lose weight. You were ready to make a change for yourself; you were committed to embarking on a journey into better health.
Everyone has their ups and downs while embarking on a weight loss journey. This journey isn’t a straight line that goes from point A to point B, which would be too easy. Instead the journey has lots of twists and turns and it’s hard. There are days where you simply don’t want to work out because you aren’t feeling it. That is a normal feeling, we all have those days. Then we will have days where you feel as though you can run a marathon! Again, this is totally normal.
Let’s talk about the days that are harder to get to the gym and what to do when you have a slow start or you begin to fall off the wagon.
First let’s look at commitment. Everyone in the entire world is committed to something. Whether you are committed to a sedentary lifestyle or one of health and fitness you made the choice, you are committed to your choice. But no fears, commitments can change. People who are committed to a sedentary lifestyle are not doomed to a lifestyle of being a couch potato. Instead they can change; they find a spark that makes them want to change. They want to be better, they want to do better. They want more out of life. This is why The Biggest Loser is so popular, it takes sedentary people who want more and immerses them in a lifestyle of health and fitness. What does this mean for you? You are committed to a healthy lifestyle; you proved this by simply by making a conscious decision to lose weight and get healthy. You have a new commitment.
Stay true to your commitment. Don’t allow any excuse to stop you from achieving your goals. We can talk ourselves out of everything. So when you start to slip and slide or are simply not wanting to work out…Remember the commitment you made to yourself. Realize you are building evidence.
Building evidence is a cool concept. With each workout and healthy choices made you are building evidence of your success. Remember back to week 1of your journey. What did it feel like? How hard was it to turn away from fries? What were your energy levels like? What is your energy level now? Is it higher? If so this is your evidence, you are able to see a change in yourself that is a direct result from the commitment you made to engage in a healthier lifestyle. Are you able to use heavier weights? If so, you are seeing yourself get stronger. Are you getting tired during a cardio class after 20 minutes or are you making it all the way through instead of 5 minutes during the first week? Are you realizing that you can do different activities that you believed you couldn’t before? Are you easier on yourself and smiling more? This is building evidence. This is your evidence.
What evidence have you built for yourself?
Everyone has their ups and downs while embarking on a weight loss journey. This journey isn’t a straight line that goes from point A to point B, which would be too easy. Instead the journey has lots of twists and turns and it’s hard. There are days where you simply don’t want to work out because you aren’t feeling it. That is a normal feeling, we all have those days. Then we will have days where you feel as though you can run a marathon! Again, this is totally normal.
Let’s talk about the days that are harder to get to the gym and what to do when you have a slow start or you begin to fall off the wagon.
First let’s look at commitment. Everyone in the entire world is committed to something. Whether you are committed to a sedentary lifestyle or one of health and fitness you made the choice, you are committed to your choice. But no fears, commitments can change. People who are committed to a sedentary lifestyle are not doomed to a lifestyle of being a couch potato. Instead they can change; they find a spark that makes them want to change. They want to be better, they want to do better. They want more out of life. This is why The Biggest Loser is so popular, it takes sedentary people who want more and immerses them in a lifestyle of health and fitness. What does this mean for you? You are committed to a healthy lifestyle; you proved this by simply by making a conscious decision to lose weight and get healthy. You have a new commitment.
Stay true to your commitment. Don’t allow any excuse to stop you from achieving your goals. We can talk ourselves out of everything. So when you start to slip and slide or are simply not wanting to work out…Remember the commitment you made to yourself. Realize you are building evidence.
Building evidence is a cool concept. With each workout and healthy choices made you are building evidence of your success. Remember back to week 1of your journey. What did it feel like? How hard was it to turn away from fries? What were your energy levels like? What is your energy level now? Is it higher? If so this is your evidence, you are able to see a change in yourself that is a direct result from the commitment you made to engage in a healthier lifestyle. Are you able to use heavier weights? If so, you are seeing yourself get stronger. Are you getting tired during a cardio class after 20 minutes or are you making it all the way through instead of 5 minutes during the first week? Are you realizing that you can do different activities that you believed you couldn’t before? Are you easier on yourself and smiling more? This is building evidence. This is your evidence.
What evidence have you built for yourself?
Wednesday, February 29, 2012
Positively Selfish
I would like to propose a new angle on the word selfish. I believe selfish to be a positive term especially with healthy lifestyles. When you pursue your health goals you need to put yourself first. Instead of thinking of that as "selfish", we need to look a step beyond and realize that by setting time aside for ourselves, we are putting ourselves in a better place to care for and be with the ones we love.
Selfish is not a bad word, it simply means we are looking after ourselves. For many of us, we are caregivers. Always taking care of everyone else- taking the kids to band practice and soccer, attending the company picnic, going out with friends, grocery shopping, taking care of ill or aging family members, working, juggling miscellaneous appointments, all while maintaining the household chores such as cooking, cleaning and walking the dog. Looking at this list…where is your “me” time? By putting everyone else first we can end up frazzled and exhausted, leaving us with little to give and ultimately ending up worn thin.
I don’t want any of you to feel frazzled. Instead I want you to feel empowered.
Let’s put the word selfish into a positive light and say “OK, I’m taking an hour to go exercise but that means my kids get a better mom/dad because I will have more energy to go outside and play with them longer and longer with each passing week.” Say to yourself,”My partner gets a better wife/husband/boyfriend/girlfriend because I’m more relaxed, energized and happy.” Your friends will notice the change too as your energy level continues to RISE!
Taking time for you is truly a better way of giving. You are taking the opportunity to be able to give not only to yourself, but also to your friends and family.
Selfish is not a bad word, it simply means we are looking after ourselves. For many of us, we are caregivers. Always taking care of everyone else- taking the kids to band practice and soccer, attending the company picnic, going out with friends, grocery shopping, taking care of ill or aging family members, working, juggling miscellaneous appointments, all while maintaining the household chores such as cooking, cleaning and walking the dog. Looking at this list…where is your “me” time? By putting everyone else first we can end up frazzled and exhausted, leaving us with little to give and ultimately ending up worn thin.
I don’t want any of you to feel frazzled. Instead I want you to feel empowered.
Let’s put the word selfish into a positive light and say “OK, I’m taking an hour to go exercise but that means my kids get a better mom/dad because I will have more energy to go outside and play with them longer and longer with each passing week.” Say to yourself,”My partner gets a better wife/husband/boyfriend/girlfriend because I’m more relaxed, energized and happy.” Your friends will notice the change too as your energy level continues to RISE!
Taking time for you is truly a better way of giving. You are taking the opportunity to be able to give not only to yourself, but also to your friends and family.
Friday, January 20, 2012
Plateau: An Opportunity to Enhance Your Greatness
Plateaus are probably one of the most frustrating phases of any weight loss regime that a person chooses. Despite diligently working out, watching portions, making healthy food choices, getting more sleep and not giving up and maintaining a positive attitude the numbers on the scale stall. Your body doesn’t seem to be changing. This can be frustrating and lead people to fall back into old habits because they feel as though they shouldn’t bother because clearly “it’s” not working, forgetting all about the success that they had achieved up until this stall.
It is normal to plateau. Everyone will experience it at some point. I have hit a plateau many times, each time I get frustrated but then I see results all over again once I make some small changes to my regime.
The cause of a plateau is relatively simple. The body’s metabolism slows, making it harder to lose weight. The body responded well at first, but it got used to the activity level and calorie level. To continue losing weight, it then becomes necessary to shake up the routine.
Before you shake up your routine first determine if you are experiencing a true plateau. Sometimes as people become more comfortable and fit, they start to slowly eat a little more falling back on old eating habits or they lessen their exercise. If this is you, then it is time to go back on whatever meal plan that is right for you and get back to working out regularly.
Once a plateau is confirmed, then you can shake it up. It’s time to amp up your workout by either increasing how long you are exercising or increasing your intensity. If you feel comfortable during your workouts, it is time to step out of your comfort zone. Push a little further each time, allow yourself to become stronger. This could be as simple as walking or running a little faster, making bigger movements in your aerobics or dance classes, sprinting a little faster or turning up the tension in a spin class. You can also try something new. Never tried kickboxing, give it a try. Don’t have a gym membership? Try shadow boxing or some other at home activity that you can do that you haven’t tried. Pull out your old workout videos and get dancing. Richard Simmons’ videos never get old and they are always packed full of fun. Every little change that you make can help break through the plateau.
Cutting calories or making different food choices is also a good option. I would recommend talking to your trainer, doctor, or nutritional consultant before you make any changes in your diet. Let them know your fitness level, let them know how often you exercise, how you exercise. This plays a critical role in ensuring that you get the proper amount of calories and nutrients into your body.
The bottom line, don’t let a plateau discourage you. Everyone goes through it. It can be beat. Don’t revert back to old ways, because then you’ll end up losing ground. Think about how much you have accomplished, how much you have changed, how much better you feel now compared to before. Challenge yourself. You challenged yourself many times before, you challenged yourself when you decided to lose weight and gain a healthy active lifestyle. Now it’s just time to enhance the greatness that you have created for yourself.
You can do it!
It is normal to plateau. Everyone will experience it at some point. I have hit a plateau many times, each time I get frustrated but then I see results all over again once I make some small changes to my regime.
The cause of a plateau is relatively simple. The body’s metabolism slows, making it harder to lose weight. The body responded well at first, but it got used to the activity level and calorie level. To continue losing weight, it then becomes necessary to shake up the routine.
Before you shake up your routine first determine if you are experiencing a true plateau. Sometimes as people become more comfortable and fit, they start to slowly eat a little more falling back on old eating habits or they lessen their exercise. If this is you, then it is time to go back on whatever meal plan that is right for you and get back to working out regularly.
Once a plateau is confirmed, then you can shake it up. It’s time to amp up your workout by either increasing how long you are exercising or increasing your intensity. If you feel comfortable during your workouts, it is time to step out of your comfort zone. Push a little further each time, allow yourself to become stronger. This could be as simple as walking or running a little faster, making bigger movements in your aerobics or dance classes, sprinting a little faster or turning up the tension in a spin class. You can also try something new. Never tried kickboxing, give it a try. Don’t have a gym membership? Try shadow boxing or some other at home activity that you can do that you haven’t tried. Pull out your old workout videos and get dancing. Richard Simmons’ videos never get old and they are always packed full of fun. Every little change that you make can help break through the plateau.
Cutting calories or making different food choices is also a good option. I would recommend talking to your trainer, doctor, or nutritional consultant before you make any changes in your diet. Let them know your fitness level, let them know how often you exercise, how you exercise. This plays a critical role in ensuring that you get the proper amount of calories and nutrients into your body.
The bottom line, don’t let a plateau discourage you. Everyone goes through it. It can be beat. Don’t revert back to old ways, because then you’ll end up losing ground. Think about how much you have accomplished, how much you have changed, how much better you feel now compared to before. Challenge yourself. You challenged yourself many times before, you challenged yourself when you decided to lose weight and gain a healthy active lifestyle. Now it’s just time to enhance the greatness that you have created for yourself.
You can do it!
Monday, December 19, 2011
A Serious Note: Binge-Eating Disorder
We hear the term “binge eating” a lot. People saying things like “I totally binged last night, I had a whole pizza and half a carton of ice cream.” Or "Wow, I ate too much I need to unbutton my pants!" This is especially common around the holidays. But did they really binge?
The Mayo Clinic defines binge eating as:
There are signs and symptoms of binge eating which include but are not limited to: eating an unusually large amount of food, eating alone, eating when full, eating fast, feeling grossed out about your eating, the feeling of depression, feeling out of control, hoarding food, and dieting.
We live in a culture where thin is beautiful, everyone wants to have that perfect body which is why I believe once a binge is over people are so hard on themselves with feelings of disgust, anger, and sometimes even remorse. This in turn can trigger another binge.
What triggers a binge? The actual cause is still unknown but there are various factors that come into play which is why it is different from person to person. There are triggers for people who binge, it can be stress which becomes more and more prevalent around the holidays or they may be unable to express anger or frustration at a situation. Emotions are the biggest triggers, and it doesn't have to be just the feeling of anxiousness or frustration, ANY emotion can trigger a binge. Also certain foods can cause people to go on an all out binge because some foods can artificially inflate the dopamine levels. Knowing this, is why I believe triggers can be both psychological and biological.
My Secret
There are certain foods that I must avoid at all costs because it can potentially trigger a binge. I have debated on whether or not I wanted to share what one of my past binges looked like. The biggest pro of sharing this information was letting you know that you are not alone; that there are real people out there who are going through or have gone through the same thing. The biggest negative was- it’s a secret. I have only talked about this with those who I have sought help from. I’m not proud of it, I feel ashamed by it because I should know better, and I do know better, but the loss of control during a binge seems so much stronger than my will to stop. I won't go into specific details because I'm not comfortable with sharing such intimate details for the world to see.
One night I was feeling overwhelmed with emotion; I was super stressed about an incident that occurred earlier that day. I just wanted to watch some TV and unwind, forgetting that the whole thing ever happened. At first I was just watching TV, then I got to thinking about cookies…I went into the kitchen and grabbed 4 cookies and a pop. Next thing I knew I had emptied the kitchen in a matter of a few hours
Even today, I still feel embarrassed, ashamed, and a bit nauseated by what I consumed and put my body through. I felt horrible about myself. I looked at the carnage and empty kitchen and asked myself why. I had no idea. I felt out of control, I was full while I was eating, I was getting more and more uncomfortable…Yet I couldn't’t stop. I was totally out of control. Looking back, I could say I almost felt high from the food I was eating, similar to how one feels when they have taken morphine.
The next day I started a “diet.” Which of course led to more binges. Of course the need to "diet" was enhanced by how horrible I felt the next few days. I had body aches, it was hard to sleep, I was bloated, sluggish, and just felt all around miserable. Today, I understand why I felt so terrible, it wasn't just because the the large amount of food. It was the foods I choose. I ate a ridiculous amount of processed foods. Eating a large amount of processed foods can artificially elevate dopamine, which allows us to feel pleasure. So while I was gorging on chips and cakes I was feeling very very good. That feeling of good, then tells your brain that the food tastes better than it really does, making it harder and harder to stop. So then comes the big question. Why? Why did I need "feel good" food to bring me pleasure, what was going on that I sought comfort in the very thing that made me feel so sick? I found some of those answers when I sought out help.
So believe me, when I say I understand I really do. I urge you to seek out help. Binge eating can be dangerous; it’s not good for you. It can and will do terrible things to both your physical and mental health. Contact someone you trust, a doctor, spiritual leader, counselor…or if you aren’t comfortable with that just yet. Start with talking to a friend about it. Let them help you make that first step, who knows they may even go to your first appointment with you.
Having a support system is priceless, without it I probably wouldn't be doing as good as I am now.
Help Yourself
There are things you can do to help yourself. Stick to your treatment plan and don’t hide if you have a setback. There will be setbacks; it’s not a perfect road. But don’t let those setbacks define you. Let your ability to rebound and learn build you. Keep an open line of communication open between you and whoever is helping you. Avoid dieting. Yes I know this was a hard one for me too! I had set meal plans; I wasn’t to count calories anymore…Counting calories…oh a huge trigger for me. I don’t count now and it is wonderful. Don’t stock up on food. If the food isn’t in the house it’s a lot harder to binge. Also exercise! If you are feeling stressed about something and you know stress is one of your triggers, go for a walk, go to the gym, chop down a tree, shovel the driveway, do something physical to get your endorphins going. Endorphin release will make you feel happier and can potentially prevent a binge all together.
Remember binge eating is an eating disorder and it should not be taken lightly. Eating disorders seem rather cruel to me. Unlike substance abuse, it is impossible to avoid food. We need food to survive, remember food is fuel. So it’s not like someone with an eating disorder can just avoid it. WE need it to survive. So if we get too much or too little fuel, there will be devastating affects to our bodies and up to and including death.
Binge eating can also lead to another type of eating disorder. Bulimia. Bulimia differs from binge eating in one area. That is what they do after a binge. Those who suffer from bulimia will try to get rid of the food through deliberate purging; ie, self induced vomiting, laxatives, excessive exercise, or any combination. Again, if this is you please seek out help. I know it’s scary, I know all the emotions that go along with it. Just start by having a simple conversation with someone who you trust or call 1-800-931-2237 for free and confidential help from the National Eating Disorder Association.
For more information on eating disorders go to:
nationaleatingdisorders.org
National Association of Anorexia Nervosa and Associated Eating Disorders
Overeater's Anonymous
The Mayo Clinic defines binge eating as:
a serious eating disorder in which you frequently consume unusually large amounts of food. Almost everyone overeats on occasion, such as having seconds or thirds of a holiday meal. But for some people, overeating crosses the line to binge-eating disorder and it becomes a regular occurrence, shrouded in secrecy.
When you have binge-eating disorder, you may be deeply embarrassed about gorging and vow to stop. But you feel such a compulsion that you can't resist the urges and continue binge eating.
As someone who has a history of binge eating I totally get the unfairness of it all. So many people just wonder why or how a person can eat so much. They think it’s disgusting. I don’t think they realize that we feel the same way. I know I felt guilty after a binge, as do many others. This is probably why binge eaters keep it a secret. People who binge come in all different sizes, they can be at a healthy ideal weight, morbidly obese, or somewhere in between, though usually the person is overweight.
There are signs and symptoms of binge eating which include but are not limited to: eating an unusually large amount of food, eating alone, eating when full, eating fast, feeling grossed out about your eating, the feeling of depression, feeling out of control, hoarding food, and dieting.
We live in a culture where thin is beautiful, everyone wants to have that perfect body which is why I believe once a binge is over people are so hard on themselves with feelings of disgust, anger, and sometimes even remorse. This in turn can trigger another binge.
What triggers a binge? The actual cause is still unknown but there are various factors that come into play which is why it is different from person to person. There are triggers for people who binge, it can be stress which becomes more and more prevalent around the holidays or they may be unable to express anger or frustration at a situation. Emotions are the biggest triggers, and it doesn't have to be just the feeling of anxiousness or frustration, ANY emotion can trigger a binge. Also certain foods can cause people to go on an all out binge because some foods can artificially inflate the dopamine levels. Knowing this, is why I believe triggers can be both psychological and biological.
My Secret
There are certain foods that I must avoid at all costs because it can potentially trigger a binge. I have debated on whether or not I wanted to share what one of my past binges looked like. The biggest pro of sharing this information was letting you know that you are not alone; that there are real people out there who are going through or have gone through the same thing. The biggest negative was- it’s a secret. I have only talked about this with those who I have sought help from. I’m not proud of it, I feel ashamed by it because I should know better, and I do know better, but the loss of control during a binge seems so much stronger than my will to stop. I won't go into specific details because I'm not comfortable with sharing such intimate details for the world to see.
One night I was feeling overwhelmed with emotion; I was super stressed about an incident that occurred earlier that day. I just wanted to watch some TV and unwind, forgetting that the whole thing ever happened. At first I was just watching TV, then I got to thinking about cookies…I went into the kitchen and grabbed 4 cookies and a pop. Next thing I knew I had emptied the kitchen in a matter of a few hours
Even today, I still feel embarrassed, ashamed, and a bit nauseated by what I consumed and put my body through. I felt horrible about myself. I looked at the carnage and empty kitchen and asked myself why. I had no idea. I felt out of control, I was full while I was eating, I was getting more and more uncomfortable…Yet I couldn't’t stop. I was totally out of control. Looking back, I could say I almost felt high from the food I was eating, similar to how one feels when they have taken morphine.
The next day I started a “diet.” Which of course led to more binges. Of course the need to "diet" was enhanced by how horrible I felt the next few days. I had body aches, it was hard to sleep, I was bloated, sluggish, and just felt all around miserable. Today, I understand why I felt so terrible, it wasn't just because the the large amount of food. It was the foods I choose. I ate a ridiculous amount of processed foods. Eating a large amount of processed foods can artificially elevate dopamine, which allows us to feel pleasure. So while I was gorging on chips and cakes I was feeling very very good. That feeling of good, then tells your brain that the food tastes better than it really does, making it harder and harder to stop. So then comes the big question. Why? Why did I need "feel good" food to bring me pleasure, what was going on that I sought comfort in the very thing that made me feel so sick? I found some of those answers when I sought out help.
So believe me, when I say I understand I really do. I urge you to seek out help. Binge eating can be dangerous; it’s not good for you. It can and will do terrible things to both your physical and mental health. Contact someone you trust, a doctor, spiritual leader, counselor…or if you aren’t comfortable with that just yet. Start with talking to a friend about it. Let them help you make that first step, who knows they may even go to your first appointment with you.
Having a support system is priceless, without it I probably wouldn't be doing as good as I am now.
Help Yourself
There are things you can do to help yourself. Stick to your treatment plan and don’t hide if you have a setback. There will be setbacks; it’s not a perfect road. But don’t let those setbacks define you. Let your ability to rebound and learn build you. Keep an open line of communication open between you and whoever is helping you. Avoid dieting. Yes I know this was a hard one for me too! I had set meal plans; I wasn’t to count calories anymore…Counting calories…oh a huge trigger for me. I don’t count now and it is wonderful. Don’t stock up on food. If the food isn’t in the house it’s a lot harder to binge. Also exercise! If you are feeling stressed about something and you know stress is one of your triggers, go for a walk, go to the gym, chop down a tree, shovel the driveway, do something physical to get your endorphins going. Endorphin release will make you feel happier and can potentially prevent a binge all together.
Remember binge eating is an eating disorder and it should not be taken lightly. Eating disorders seem rather cruel to me. Unlike substance abuse, it is impossible to avoid food. We need food to survive, remember food is fuel. So it’s not like someone with an eating disorder can just avoid it. WE need it to survive. So if we get too much or too little fuel, there will be devastating affects to our bodies and up to and including death.
Binge eating can also lead to another type of eating disorder. Bulimia. Bulimia differs from binge eating in one area. That is what they do after a binge. Those who suffer from bulimia will try to get rid of the food through deliberate purging; ie, self induced vomiting, laxatives, excessive exercise, or any combination. Again, if this is you please seek out help. I know it’s scary, I know all the emotions that go along with it. Just start by having a simple conversation with someone who you trust or call 1-800-931-2237 for free and confidential help from the National Eating Disorder Association.
For more information on eating disorders go to:
nationaleatingdisorders.org
National Association of Anorexia Nervosa and Associated Eating Disorders
Overeater's Anonymous
Tuesday, November 22, 2011
Don't Quit!
Every year many people flock to the gym with the best of intentions. They come faithfully for one or two months and then are not seen again...or until next year.
Look what happens when you stick with it. The white shirt, used to me my gym shirt. Now it's the orange shirt which I will wear whenever I have the opportunity! I love it! I also have multiple black one's in the same style ;)
This success can be yours too. You just have to stick with it. Yes it's hard, yes it takes time, yes it can get frustrating, but the rewards are many. The rewards go far deeper than looks. They are inside. You will feel amazing, energized, and you too will motivate others. You can do this! We are doing this together.
Look what happens when you stick with it. The white shirt, used to me my gym shirt. Now it's the orange shirt which I will wear whenever I have the opportunity! I love it! I also have multiple black one's in the same style ;)
This success can be yours too. You just have to stick with it. Yes it's hard, yes it takes time, yes it can get frustrating, but the rewards are many. The rewards go far deeper than looks. They are inside. You will feel amazing, energized, and you too will motivate others. You can do this! We are doing this together.
Live Healthy my friends :)
Thursday, November 10, 2011
You Are More Than A Weekly Weigh In Number
It is clear that the scale isn't the only way to measure success. Sometimes, the scale doesn't reflect the amount of effort a person puts in week after week. Don't let a non moving or slow moving scale discourage you. Instead focus on your personal triumphs.
Here is how I measure my success.
I am up to 240lbs for the leg press. This doesn't mean I am forever staying at this weight. I have gradually increased my weight from 80lbs to where it is now. How I judge success is: Can I do it longer? Can I add more weight? Can I handle more resistance? Can I do this weight with one leg? Oh and I can :) Can I add extra calf raises?
Stairs (which I hate btw) I judge success by can I run up and down 3 times. Can I add additional weight? Can I add more laps? Can I add in a strength interval?
Plyometrics is hard for me, but I do it anyway. I judge success by determining whether I can do more of level 2 and 3 over level 1? Can I jump higher? Can I consistently jump onto the large step and back down or do I need to rest? How long do I last until I need a break? Did I last longer this time?
Being aware of how I feel is a good gauge in helping me determine how I'm doing. It's hard not to feel good when you work out like a maniac. Endorphins are a good thing. If I'm not feeling good, maybe I'm doing something wrong. Or maybe I slacked off. Sometimes, I could just be having an off day and that is ok. Everyone has an off day. You can't be perfect all the time. Additionally, I am cognizant of how my clothes are fitting; are they loose? Are they getting tight? Getting tight is a bad thing. If this happens, look at your exercise, look at your food log, are you being honest with yourself? Nip it in the bud, don't wait until you are shopping for larger clothes.
Right now I am fighting an uphill battle with the flexed arm hang. I must pass the flexed arm hang test to be considered for a fitness certification I have my eyes set on. My shoulder is stubborn, not healing to my standards. It has been left extremely weak. So I've been practicing. As of right now I am concentrating on just hanging for 15 seconds. When I first tried I lasted 3, then 6, now 11. To me that is success. There is progressive improvement. I am working on grip strength and mental toughness. I want to be sure I give this goal my all. If it turns out I can't do the hang without damaging my shoulder I won't go for the certification, but for now... I'm going for it until my body tells me otherwise.
With the new day comes new strength and new thoughts. ~Eleanor Roosevelt
Another measurement of success is passing up an extra slice of pizza, ordering a salad instead of fried chicken, passing up a beer for lemon water. These too are successes.
Success lies around every corner. It doesn't always have to reflect a number. Sometimes success is simply doing just a little better or making the harder choice.
What are your successes?
Be proud of what you have achieved.
Here is how I measure my success.
I am up to 240lbs for the leg press. This doesn't mean I am forever staying at this weight. I have gradually increased my weight from 80lbs to where it is now. How I judge success is: Can I do it longer? Can I add more weight? Can I handle more resistance? Can I do this weight with one leg? Oh and I can :) Can I add extra calf raises?
Stairs (which I hate btw) I judge success by can I run up and down 3 times. Can I add additional weight? Can I add more laps? Can I add in a strength interval?
Plyometrics is hard for me, but I do it anyway. I judge success by determining whether I can do more of level 2 and 3 over level 1? Can I jump higher? Can I consistently jump onto the large step and back down or do I need to rest? How long do I last until I need a break? Did I last longer this time?
Being aware of how I feel is a good gauge in helping me determine how I'm doing. It's hard not to feel good when you work out like a maniac. Endorphins are a good thing. If I'm not feeling good, maybe I'm doing something wrong. Or maybe I slacked off. Sometimes, I could just be having an off day and that is ok. Everyone has an off day. You can't be perfect all the time. Additionally, I am cognizant of how my clothes are fitting; are they loose? Are they getting tight? Getting tight is a bad thing. If this happens, look at your exercise, look at your food log, are you being honest with yourself? Nip it in the bud, don't wait until you are shopping for larger clothes.
Right now I am fighting an uphill battle with the flexed arm hang. I must pass the flexed arm hang test to be considered for a fitness certification I have my eyes set on. My shoulder is stubborn, not healing to my standards. It has been left extremely weak. So I've been practicing. As of right now I am concentrating on just hanging for 15 seconds. When I first tried I lasted 3, then 6, now 11. To me that is success. There is progressive improvement. I am working on grip strength and mental toughness. I want to be sure I give this goal my all. If it turns out I can't do the hang without damaging my shoulder I won't go for the certification, but for now... I'm going for it until my body tells me otherwise.
With the new day comes new strength and new thoughts. ~Eleanor Roosevelt
Another measurement of success is passing up an extra slice of pizza, ordering a salad instead of fried chicken, passing up a beer for lemon water. These too are successes.
Success lies around every corner. It doesn't always have to reflect a number. Sometimes success is simply doing just a little better or making the harder choice.
What are your successes?
Be proud of what you have achieved.
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