Mar. 12: Excuse busting

I've been an excuse maker. There's no real way to top 200 pounds without making excuses for yourself. I came to a realization today.

Unsuccessful people make excuses.

Successful people make it happen.

If there is no way, you have to create one.

Here are a few of my former excuses and how I've done some excuse-busting.

It's too expensive to eat healthy food.
If you make it all from scratch (which you should be doing anyway) and you use your creativity, you can eat clean on a budget.

I don't have time to make everything from scratch..
Try timing how long it takes you to drive to McDonalds, wait at the drive thru and then drive home. You CAN make a meal in that amount of time..

I don't know how to get started.
If you are reading this, you clearly have access to the internet. Use it to find a reliable source of information. Check out the links on the side of my page for some ideas.

I can't afford a gym membership.
Make your own workout equipment at home. This weekend I'll be photographing the everyday household items that comprise my beginner gym.

It's too hard to work out when I am this overweight.
Walk a few steps further everyday and you are accomplishing something.

I forgot my lunch today so I had to eat out.
Make the best choices possible with what you have available. Don't let an unplanned restaurant meal be your excuse for a free-for-all.

I've tried to lose weight - I just can't.
Try harder. Really. Focus 100% of your effort on your goals and don't cheat. Never give up. If you are eating clean and measuring your portions, you will lose weight. For some people it just takes longer than others.

I had a bad day, so I deserve this ice cream.
Is the ice cream REALLY going to resolve your bad day? Generally, for me, it just makes my butt bigger.

I have too much stress going on in my life to change my eating habits.
That is the best reason in the world to change your eating habits. Ditching the sugar and processed foods will go a long way towards decreasing your anxiety.

There really is a way, ALWAYS. You just have to find it. Tackling obstacles head on will make you a stronger person. Set your goals so you have a clear plan and then stop making excuses and getting in your OWN way!

Mar. 11: Workout Plan

When all else fails, improvise!!!

I've created a couple of new exercise for my workouts! I don't have weights or a membership right now, so I am using my dogs big 25 pound container to do "Dog food Squats" and "Dog Food Lunges". Of course, at some point she is going to get hungry and want me to open that food, so I am on the lookout for my 30 pound item to upgrade to at that time.

Here is what I'm doing for strength training right now (and I'm SORE!!!)

Planks: 2 x 30 sec
Girlie Push-ups: 2 x 20
Crunches w/ legs up: 50
Dog Food Squats: 2 x20
Dog Food Lunges: 2 x15 per side

For cardio I'm walking until my cool new shoes arrive - I can't WAIT!!! I really need tunes and I am going to have to get SOMEONE to load my MP3 since I appear to be not quite smart enough to do it. Music really keeps me going, and stuff with an edge makes me go harder and faster. I know it will help with the running too.

Eats are looking good this week. My goal for the week is to get protein to no less than 100g per day. It's harder than it sounds! Yesterday I managed to get 103g, so I'm deeming it a success!

Any recommendations for the workouts? I don't have the upper body strength for pull ups yet - but anything else that you think might assist me to my goal of buff hotness? I'm all ears!!!

Feb. 28: The End of a Month of Nothing

By nothing, of course, I mean NO RESULTS. I am starting this month at square one. Okay, not quite. I lost a whopping 2 pounds over the month. Sigh. Well, I didn't gain. There you go. My positive thinking for the day!

I have to really recommit myself to my goals and think about why I am doing this! It's for my physical and mental health. It's so I can continue to be a mom to my kids. It's so I can reach physical and professional goals. It's so I can look in the mirror and not have that brief moment of horror.

This week I counted calories. I've ranged between 1100 (too low) and 1480 (just right) all week, and thus, the 3 pounds that I gained went away. I'm going to continue counting calories for the next couple of weeks, as well as measuring my food. It's way too easy for your eyeball to get wonky! So, at least 2 more weeks of re-learning the good habits.

A few people have written to me that I am way too tied up in what the scale says. I'd like to rebut that. There is no way that a woman who weighs over 190 pounds is at a point where she does not need to worry about the scale. I don't work out enough that I am "building muscle" and all of the other platitudes that go along with it. I am overweight and I need not to be. I agree if you are pretty close to a healthy body weight, then how your clothes fit is more important than what the scale says. However, check any BMI chart and I am still hovering dangerously close to the "Obese" range. This weight needs to come off. I'm not going to be (for example) a size 8-10 and still weigh 190. I am not going to be able to run a 5K without horrible pain and stress to my joints and weigh 190. I am not going to go to the beach and look great or even acceptable in a tummy baring swimsuit and weigh 190. So yes, in some cases THE SCALE MATTERS!!!

So, I'm going to wrap up this crappy month, along with the less than stellar month before it. March brings us one step closer to spring (thank goodness). I am going to be counting calories and weighing and measuring food. I am going to be limiting my cheats to one a week max. I am going to get my butt moving in a workout plan (this is the hardest thing for me!) I'm setting my goal at 7 pounds for this month. I plan to end the month at 185, come hell or high water. Whatever goes on in my life, will have to go on without me abandoning my goals. The focus is on me this month.

Feb. 2: Inspiration and the Road Less Traveled

What is your inspiration to become a happier, healthier you? What is that thing that keeps you plugging away, even when you would really rather pull the covers over your head?

I have a couple of inspirations. First is the fact that I want to repair the example I have set for my daughters. I have taught them by example that bingeing on ice cream and potato chips is the way to deal with your problems. This is by far my biggest regret in life - the one thing I would give my soul to do over. Since I can't have a do-over, I am hoping to teach them now by my example that when life sticks a foot out to trip you, you go over it, under it, or around it. You don't stop and say, "Well, I can't get past that foot - do we have any Oreos?" Against the odds, I intend to be the happiest, healthiest version of myself ever by the end of 2010.

Second is my late father. I want him to look down and smile at the healthy fit daughter he raised, not shake his head in sorrow that my grief over the loss of him sent me spiralling out of control.

I'm taking such a different route - maybe this is my mid-life crisis. Right now I am unemployed, overweight, and flat broke. My oldest daughter is so unhappy with the changes that have occurred in our house she is temporarily staying with her dad. But I know I have to focus past all this. I spend time every day picturing the buff 41 year old published writer I intend to be at the end of the year. I'm taking a roundabout way of getting there, but get there I will.

And in changing my future, I hope to change the future of my children, and to get a big smile from heaven.

What inspires you to make the changes you are making? What prompts you to take the next step on your journey, no matter how much you might want to stop and take a little break?

Feb. 1: Einstein's Definition of Insanity

More crazy quotes from Daisy. I LOVE this one by Albert Einstein:

INSANITY: DOING THE SAME THING OVER AND OVER AND EXPECTING DIFFERENT RESULTS.

This post is for those of us who might be on a plateau, have the scales going opposite of the desired direction, or find their progress occurring slower than expected. If you keep doing the same thing, you have to expect the same results!

If things aren't going the way you want them to, then you have to shake it up. Examine what you have been doing and be critical. You may find you were slacking on a particular macronutrient. You may find you aren't giving your all to your workouts. You may find you have been doing absolutely nothing technically "wrong" but you just aren't reaching your goals.

Here are a few ways to shake things up:

1.) Change your ratio of macronutrients. Some people go for a 33/33/33 split between protein, carbohydrates, and healthy fats. Others are 40/40/20. Play around with it and make a change from what you have been doing. Different bodies respond to different things. It could be a hormonal issue, an exercise issue - any number of things. Don't be afraid to shake things up with your diet! Give it at least 2 weeks to see if your change is working.

2.) Shake up your workout! I have been plodding along for the last month, putting in my time on the bike/ elliptical like it is a prison sentence. This is NOT getting me anywhere. So today I began a new program of HIIT (High Intensity Interval Training). I am also doing push ups and crunches in a quick secondary workout. I am worth 30 full minutes a day of intense effort! Consider adding HIIT to your cardio routine, join a group class, get a new DVD for a type of exercise you have never tried before, or add heavy weights to your routine.

3.) Greatly increase your water consumption. Figure out how much water you are consuming on an average day. If it is reasonable, then add a liter. (That is one of my goals for the month.)

4.) Examine the previous month and see where your planning could have been better. Then instantly resolve to find a solution for the future. My example of this was my doctor's appointment. I have resolved not to leave the house even for an hour without one more water bottle and snack than I expect to need.

5.) Research! Read everything you can get your hands on about successful people. See what they are doing that is different from what you are doing. Try one of their tips for a couple of weeks and see if it makes a difference for you.

6.) Create a vision board! How can you get to where you want to be without having a clear picture of where that is? I am working on two vision boards for myself: one is professional and the other is health and fitness related. Paste on workouts, bodies that correspond with your goals and favorite healthy foods. Maybe add some vacation brochures and rewards you plan to give yourself, as well as some photos of goal outfits you want to wear. I'll post my boards when they are finished.

I hope this has given you some ideas on some ways to shake things up this month. Personally, I plan to ROCK February!

Feb.1 - New Month, New Start

There is just something about turning that page on the calendar to a fresh new month. On the first of the month, I feel a little frisson of anticipation for the good things to come. I love the concept of a new beginning! It's like looking out into the back yard after a snow and seeing the pristine surface unmarred by footprints. Hooray for February!

This month I am going to cut back my servings of starchy carbs and replace with lean protein. I think that may have been part of my issue last month. I was dissappointed with only a 6 pound weight loss - I did better than that the month of Christmas, for crying out loud!

Today's wonderful meal plan:

m1: Toasted cranberry pumpkin seed whole grain bread (mmm), natural pb, grapes, skim milk latte
m2: Skim milk
m3: Extra lean ground beef, corn tortilla, salsa, baby carrots
m4: Healthed-up nuts and bolts (link to recipe below)
m5: Broiled salmon, maple roasted sweet potatoes, steamed broccoli
m6: grapes or strawberries

Here is the link to the nuts-n-bolts recipe - it's awesome!
http://www.eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=82

Check out the website the recipe is on - it's great - and I'm a frequent contributor, if you happen to like my blog! :)

Jan. 30 ~ January wrap up

Well, the end of the month is near. I always like to look over my month and see what my victories were and where I need to improve.

Victories:

* Lost 5 pounds
* Worked out steadily for the last two weeks of the month
* Avoided binge eating despite extreme stress
* Article is prepped and ready to be submitted

Learning Opportunities:

* Could have kept my eating tighter, although it was technically clean
* When I skip workouts I tend to continue skipping workouts
* I MUST cut back on the stress in my life if I hope for continued success
* My water intake suffers when I am under pressure

I'm not thrilled with January. I feel like I have let life get in the way of my goals. It is going to take a lot longer to get where I want to be at the rate I went this month. I need a new resolve to meet my goals in an expeditious manner. 5 pounds is better than nothing, or a gain, but not what I had hoped for. I'll weigh in again on the last day of the month and hope at least one more pound is gone.

In February, I need to refocus on where I want to be.
* I am going to make a vision board to hang in a prominent place, as recommended by several people.
* I'm going to work on the stressors in my life which includes making a doctor's appointment regarding my anxiety and some bothersome health issues
* I am going to purge the storage areas of my house to clean them out and to try and raise some money
* I'm going to increase my water intake by drinking 500 mLs of water as soon as I wake up and before I have coffee.
* I am going to increase my protein by drinking more skim milk
* I am going to work on staying on schedule for meals.
* I'm going to continue working out as soon as DD9 leaves for school.

I recommend analyzing your previous month and using that analysis to set goals for the next month. Good luck in February, everyone!

Jan. 1, 2010 - Happy Clean Year!

I always feel the itch of anticipation on January 1st. It is the day of the year that anything seems possible. I feel like I can make big changes on this day.

This year is different. This year, I did not wait for a particular day to change my life. I decided in one emotionally-wrought moment that life was going to change and I was going to be the force to make it happen.

I am going into this year with my fresh start already begun. My resolve is even stronger than when I began this lifestyle. I feel like a different person than I was just one short month ago.

So first: Results from the previous month:

STARTING WEIGHT: 210

ENDING WEIGHT: 199

CHEST: -2 inches

WAIST: -2.5 inches

HIPS: -3.5

~The jeans I was bursting out of fit me comfortably now and I don't have to do gymnastics maneuvers to get them up.

~ My depression and anxiety has greatly improved.

~ I am making good food choices because I want to, not because I have to.

~ I began an exercise program and am sticking with it.

~ I feel great - high energy, less tummy problems, and fewer aches and pains in my joints.

~ I submitted a magazine article.

I feel great when I look back on the previous month. I know there will be setbacks but I feel better equipped to handle them. The biggest difference between this and the million other times I have tried to diet is that I have been journaling. I am learning about myself and the connections I have made with food. I know now WHY I am fat, with a deeper understanding than "I eat too much."

I'm not making a big pile of resolutions this year. My only one is to set frequent goals. Achievement through small steps is lot easier than looking at the big picture - I still have 35 pounds to go.

So this week's goals:

1.)Continue working on the current article I am researching.

2.) Find some part time employment to help ends meet during the slow time of year at the store.

3.) Work on my patience - count to 10 before speaking.

4.) Keep it clean this week despite some personal issues that are going on - bingeing will NOT make me feel better.

5.) Clean out my pantry.

6.) Work on my fitness room.

JANUARY'S Goals:

1.) Submit at least one article

2.) Blog daily

3.) Lose 6-8 pounds

4.) Get fitness room up and running - I'll post pics - hold me to it, everyone!

5.) Continue converting my kids to the Eat-Clean lifestyle.

I'd love to hear your goals too!

What do you guys have planned?