SuperMom 2's first nutrition goal was to add more protein into her diet by switching out her snacks for high protein options. She is also focusing this week on eating a protein filled snack before her morning workouts. Research shows that doing so helps the body focus on burning fat more so than fasting before a workout. I am hoping that by keeping her fueled on protein rich snacks throughout the day, she can overcome her 2:30 feeling that causes her to comfort-eat. I also included more protein in her diet because of the exercise schedule I have her on. She will be very active and we want to make sure she feels content hunger-wise and is recovering properly. Her exercise program is tailored for a busy mom with little time to workout. It is designed to help her achieve her goal of finishing a 5k in under 30 minutes. We do our sessions over Skype with equipment I loaned to her. You see, there is always a way as long as there is a will!
"I can't complain. Maybe its because I've adjusted my mind set, maybe its because I'm so darn sick of where I've been. The past two days have had challenges, but overall been good.
I am eating more often, but less food overall. Getting protein in with every snack and meal is really helping.
The worst time of day for me is around 2:00 or 3:00. I want to take a nap,but my daughter isn't going to allow that. Lol! I can't drink coffee because I won't be able to fall asleep later. I usually reach for something "comforting". So having a snack with some protein has helped. I also worked out yesterday during that time. Win/Win I got my workout in and was distracted from mindless/tired/hungry eating.
This morning I woke up to my body reminding me that I haven't been so great with my workouts. My arms are the most sore, followed by my legs/glutes and I can actually feel my abs too! I'm not complaining, I promise :) I welcome the feeling of worked muscles. It means I worked out and took care of my body. Changes aren't going to happen without a whole lotta work and a little pain (the good kind). That said, it was a challenge to get motivated to run today. I hit the treadmill today. It was tough. I battled a side ache at around 20 min and I still had 10 min of fartleks (that word kills me.... I'm very mature. Lol!) I took a two minute breather to get my ache under control and got back at it. I've done before, but not after running for 20 min. It was challenging, but I cranked up Roar by Katy Perry and got to it. It's so funny when I feel like I've given it my all and just a short time later I've recovered and think that wasn't so bad.
Tonight my hubby wanted us to meet him for dinner. Having worked out and feeling it, I had it under control. I ordered a salad with grilled chicken and dressing on the side. Right now, my focus isn't really on changing my dinners, but it was an easy smart choice and I didn't feel deprived.
So 2 days down and feeling great! I know there are challenges to come, namely hunger because of the increased workouts, but I'm not scared :). I am hopeful that the extra protein will give me a boost."
- SuperMom 2
Thursday, July 31, 2014
Wednesday, July 30, 2014
Introducing... SUPERMOM 2.0!
Today we meet SuperMom 2! This amazing lady has a great attitude and lots of determination!
Stats
Age:33
Height:5"5'
Weight:205
Measurements:
37/waist
46/hips
43/bust
14/arm
29/thigh
**Calculated Body Fat Percentage = 52.6% (ACE formula)**
"Hi, I am a 33 year old wife and stay at home mom to a sassy 7 year old lil' lady . I work very part time. I actually teach some group fitness classes. It's embarrassing for me to admit that. If I have a fitness background I should be fit, right?! Well I was and I had lost almost 30 lbs, but over the course of the last two years I've gained about 20lbs back and fitness has taken a backseat. Why? Well, life got crazy and stressful and well life just happens. I lost focus. Crap! I'm beyond ready to focus and get back on track. That's why I asked Hallie to give me a push in the right direction. I know what to do and how to do it, I just need a little extra accountability.
Currently, my workouts are sporadic. I want to without more regularly and actually run a 5k in under 30 min.
Food, well....I love food. Junk food, fruits and veggies, all of it. And I eat all of it :/ My goal for food this week is to eat snacks with protein. This is to help with my challenge of mindless eating around 2/3pm.
My long term goals are to be more bad ass! Mondays' pics are so motivating! Really to lose about 55lbs. I'd love to lose 15lbs over the next 30 days, but if I'm honest with myself, it will be more like 10."
- SuperMom 2
Every person is unique when it comes to fitness. Our last SuperMom needed help over coming stress-eating and finding a more nutritionally balanced lifestyle. She attended group fitness classes several times a week and wasn't in need of fitness accountability as much as developing internal motivation. SuperMom 2 has a greater sense of internal motivation, but needs focus. She has a strong background in proper nutrition, but as a fellow fitness professional, we sometimes need someone to guide us as we get caught up in every one else's fitness! My goals for SuperMom 2 is to provide the personal training over Skype that she needs to get her metabolism up and develop lean muscle mass, as well as focusing on a more detailed nutrition guide for her active lifestyle. Accountability is a big deal for SuperMom 2, as it keeps her on track and gives her motivation because she has to actually write out her actions and reactions from the day. So lets set her out on her journey and give her the motivation she deserves! GO SUPERMOM 2!!!!!!!!!!
Monday, July 28, 2014
The Suspense is Killing me! SuperMom Bids Farewell...
Saturday:
"I love the weekends cause our family always barbecues our food in the summer. Chicken and vegetables on the grill amazing. We had a bon fire afterwards and relaxed. My kids wanted smores. Who doesn't on a summer night, right? Well, as good as it sounded I passed and indulged on my fresh raspberries and watermelon instead. I feel like I had a rough start to the week but feel better and back on course to finish my month out strong. Little changes in daily life makes a big difference in the future."
"I love the weekends cause our family always barbecues our food in the summer. Chicken and vegetables on the grill amazing. We had a bon fire afterwards and relaxed. My kids wanted smores. Who doesn't on a summer night, right? Well, as good as it sounded I passed and indulged on my fresh raspberries and watermelon instead. I feel like I had a rough start to the week but feel better and back on course to finish my month out strong. Little changes in daily life makes a big difference in the future."
Sunday:
"I have been enjoying my morning smoothies. I take whatever I have in the freezer or fridge and blend it right up. It's fun and easy to make. The kids have really been eating them right up. Keeping myself busy is the key on the weekend. Everyone around me is on relax mode and snacking here and there. So I made the family a list of errands to do while I cleaned the house. I just kept going. When I finished I prep dinner- stuffed peppers. Easy and fast cause it is the weekend I deserve to relax, too. Lol, I like ending the weekend with a walk with the family. Taking the dog for a walk too. It was a successful weekend. I even lost a pound! Not a huge number but it's something and even though things are going on in our family that would normally break me down and break my diet I'm staying strong for me and eating better.
Next week is my last week as SuperMom. I do have a lot of stress and huge family decisions taking over my train of thought these days. I think it's only fair to myself and others if I stop SuperMom, and give an update in a month and see how much I have lost and gained while on this journey. Getting wonderful coaching and ideas on how to change my diet has helped me in major ways! Now I want to use my tools and new knowledge about food and exercise and put them to the test. I'm excited to share my successes in the upcoming month.
Thanks to WeThrive Fitness for putting me back on track and to help me to see its the small changes that make the biggest indent on personal goals."
- SuperMom
Well, it's been an amazing journey with SuperMom! I just spoke with her today, and she is feeling strong and happy and much more confident about her long term, healthy lifestyle goals than she was three weeks ago! Although she had to bow out a week early, (completely understandable considering the decisions she had to make last week!) she still feels that these three weeks were of immense value to her! We will check up on her in a month and see if she has stayed on track! Overall she lost 5 lbs of real weight (not water weight) in three weeks just by changing her diet! The nutritional goals we went over with her were:
1) Swapping simple carbs for complex carbs. (See Week 1 for simple swaps)
2) Filling her plate with primarily vegetables for 2 of 3 meals. (See Week 2 for explanation why)
3) Increasing her fiber intake (See Week 3 for an easy "how to")
These are simple, attainable nutritional goals that should be slowly added in to form habits. Try them out and let me know how it goes!
In other news, THE NEXT SUPERMOM STARTS TOMORROW! Stay tuned tomorrow for her introduction and all new tips! If you'd like to be the next (next) SuperMom, and receive free personal training, advice, and accountability, send me a message!
2) Filling her plate with primarily vegetables for 2 of 3 meals. (See Week 2 for explanation why)
3) Increasing her fiber intake (See Week 3 for an easy "how to")
These are simple, attainable nutritional goals that should be slowly added in to form habits. Try them out and let me know how it goes!
In other news, THE NEXT SUPERMOM STARTS TOMORROW! Stay tuned tomorrow for her introduction and all new tips! If you'd like to be the next (next) SuperMom, and receive free personal training, advice, and accountability, send me a message!
Sunday, July 27, 2014
It never ends! Why the assholes don't disappear when you lose 20 lbs.
The other day I was at the gym when a man approached me and tried to sell me weight loss supplements, saying that they had worked for his wife and would work for me, too. Earlier this week, I was given some unsolicited advice on how I could "lean down" a bit more. Two years ago, I guess I wouldn't have been so surprised. Still pissed off, but not as surprised. Two years ago, I'd just had my second child and felt about as svelte as a hippo. But now... Now I'm a fitness trainer. Between two years ago and now, my body became so strong that there feels like nothing I can't do! In that process, I got abs that show, arms and a back that can do 15 pull ups, legs that ran a fast marathon, and glutes that will kick you across the room. I'm no stick, I'm short and I weigh 145 lbs happily, but my physique is powerful. I look as strong as I feel. My bill of health is ten times better than two years ago, in fact it's optimal. I am right where I want to be. I have no tricks or gimmicks to thank, nothing but good knowledge and honest work.
But those ass holes thought I wasn't good enough.
Even now that I feel the best about myself, they thought less of me.
Two years ago, I would've cried. My day would've been shot. I'd have started a ridiculous, excessive diet, determined never to fall victim to such criticism again. I was weak, and deserved their indemnification, I'd think. In my mind, I'd be telling myself, "6 months from now, he will be eating his words!" I'd think about how good I would feel about myself 20 lbs from now. For a week, I'd be a shining example of control and discipline. Then I would fall off the wagon, stare in dismay as the scale told me I'd gained weight, feel the hopeless loss of control and know that those men were right, I was worthless. Only half the woman those people online were. Those women online have three kids, I only have two! She had a baby 6 weeks ago, and look at her! Beachbody this, Herbalife that, no carbs, all carbs, P90X.... they all promised I'd be happy because I'd be thinner. I'd look at pictures of myself with disgust. I'd see my beautiful friends next to me, and my pathetic self in the middle. They were shiny and happy and although they were the same weight, they pulled it off. Not me, I looked sloppy. That was me, two years ago. Not all the time, but enough of the time.
Almost a year ago, I ran a marathon. I wasn't always a runner. In fact, my pack a day habit made 400 ft seem like a marathon. I quit smoking so I could get pregnant 5 years ago. I never started back up, but I was pretty sure I wasn't a runner. Running a marathon doesn't make you skinny, that's a pretty big fallacy. But it made my legs into machines. And in between miles 18 and 24, it pulled out of me a will power I never knew I had. A will so determined and instinctual, that I felt invincible. When I crossed the line at 26.2, my lips were so blue my sister tried to break though the security line to help me. I was in so much pain walking back to the car that I just stopped and cried. But when I got back to my car, I slapped that "26.2" sticker on my car and took a picture. For once, I didn't give a shit that my tummy pooch was showing. Who would dare say some shit? I just ran a freaking marathon, my first, in 4:28! I was a monster! An animal! I was strong! I had done something I never thought I could do.
Later, a friend told me about an opening for teaching group fitness classes. After becoming certified, I had my first class: Tabata. Then I added more and more classes, became trained in more and more methods. The more I learned, the more I respected my body. My background in fitness rounded out. When I reached for motivation during exercise, I stopped focusing on losing 10 more pounds. I'd find myself reflecting on the things I'd done during boot camp 9 years before, how I'd had dirt smeared in my teeth, and done flutter kicks holding my weapon. I was strong. I started focusing on how my kids loved going fast when I pushed them in the stroller during runs, and how they'd soak in the sun and squeal, "weee!". I was fast. I'd start thinking about how powerful I'd punched the bag in kickboxing training the day before; how it gave me the confidence to lunge towards what I thought was an intruder opening my house door (actually our wiener dog) rather than cowering as I usually would have. I was confident. I was me. I found I was so much more than someone trying to be skinny. I wasn't pre-Hallie, always waiting to bloom because I was a little too chunky still. I am strong, built to explode with power, perfect the way I am. I'm not without my challenges, I learned I have a hole in my heart a few months ago. It makes me turn blue (cyanosis) and get faint when I'm pushing it really hard during exercise, but that's part of my victories. I am just an ordinary person who sought beyond weight loss.
So this week, when those ass holes criticized me, I didn't cry. In fact, I didn't even become sad. I was angry. Not because they considered me in need of weight loss, but because they were perpetuating the idea that I CARED about weight loss. That that is what all women care about. In these past two years exercise and healthy habits did more for me than weight loss. They gave me the power to rise above what society thinks I should be. I am a person capable of so much more than being skinny and my brain has better things to do than stress about weight loss. MY BODY'S BEAUTY IS NOT CONFINED TO WEIGHT!
Assholes never go away, no matter how skinny you get. So spend your time on finding what makes you happy, and the rest will follow, and when assholes attack, you'll find you have the power to swat them away like the pests they are.
But those ass holes thought I wasn't good enough.
Even now that I feel the best about myself, they thought less of me.
Two years ago, I would've cried. My day would've been shot. I'd have started a ridiculous, excessive diet, determined never to fall victim to such criticism again. I was weak, and deserved their indemnification, I'd think. In my mind, I'd be telling myself, "6 months from now, he will be eating his words!" I'd think about how good I would feel about myself 20 lbs from now. For a week, I'd be a shining example of control and discipline. Then I would fall off the wagon, stare in dismay as the scale told me I'd gained weight, feel the hopeless loss of control and know that those men were right, I was worthless. Only half the woman those people online were. Those women online have three kids, I only have two! She had a baby 6 weeks ago, and look at her! Beachbody this, Herbalife that, no carbs, all carbs, P90X.... they all promised I'd be happy because I'd be thinner. I'd look at pictures of myself with disgust. I'd see my beautiful friends next to me, and my pathetic self in the middle. They were shiny and happy and although they were the same weight, they pulled it off. Not me, I looked sloppy. That was me, two years ago. Not all the time, but enough of the time.
Almost a year ago, I ran a marathon. I wasn't always a runner. In fact, my pack a day habit made 400 ft seem like a marathon. I quit smoking so I could get pregnant 5 years ago. I never started back up, but I was pretty sure I wasn't a runner. Running a marathon doesn't make you skinny, that's a pretty big fallacy. But it made my legs into machines. And in between miles 18 and 24, it pulled out of me a will power I never knew I had. A will so determined and instinctual, that I felt invincible. When I crossed the line at 26.2, my lips were so blue my sister tried to break though the security line to help me. I was in so much pain walking back to the car that I just stopped and cried. But when I got back to my car, I slapped that "26.2" sticker on my car and took a picture. For once, I didn't give a shit that my tummy pooch was showing. Who would dare say some shit? I just ran a freaking marathon, my first, in 4:28! I was a monster! An animal! I was strong! I had done something I never thought I could do.
Later, a friend told me about an opening for teaching group fitness classes. After becoming certified, I had my first class: Tabata. Then I added more and more classes, became trained in more and more methods. The more I learned, the more I respected my body. My background in fitness rounded out. When I reached for motivation during exercise, I stopped focusing on losing 10 more pounds. I'd find myself reflecting on the things I'd done during boot camp 9 years before, how I'd had dirt smeared in my teeth, and done flutter kicks holding my weapon. I was strong. I started focusing on how my kids loved going fast when I pushed them in the stroller during runs, and how they'd soak in the sun and squeal, "weee!". I was fast. I'd start thinking about how powerful I'd punched the bag in kickboxing training the day before; how it gave me the confidence to lunge towards what I thought was an intruder opening my house door (actually our wiener dog) rather than cowering as I usually would have. I was confident. I was me. I found I was so much more than someone trying to be skinny. I wasn't pre-Hallie, always waiting to bloom because I was a little too chunky still. I am strong, built to explode with power, perfect the way I am. I'm not without my challenges, I learned I have a hole in my heart a few months ago. It makes me turn blue (cyanosis) and get faint when I'm pushing it really hard during exercise, but that's part of my victories. I am just an ordinary person who sought beyond weight loss.
So this week, when those ass holes criticized me, I didn't cry. In fact, I didn't even become sad. I was angry. Not because they considered me in need of weight loss, but because they were perpetuating the idea that I CARED about weight loss. That that is what all women care about. In these past two years exercise and healthy habits did more for me than weight loss. They gave me the power to rise above what society thinks I should be. I am a person capable of so much more than being skinny and my brain has better things to do than stress about weight loss. MY BODY'S BEAUTY IS NOT CONFINED TO WEIGHT!
Assholes never go away, no matter how skinny you get. So spend your time on finding what makes you happy, and the rest will follow, and when assholes attack, you'll find you have the power to swat them away like the pests they are.
Saturday, July 26, 2014
Planning and Fiber, one of them will go down the drain!
Wednesday:
"Well its been one of those days and weeks for me when nothing is going right! Kids, family stresses, illness the whole shabang! My eating goals have been on the rocky side. I'm sad to report! I start out great for breakfast, but when we haven't been home for lunch that's when it falls for me. I even missed dinner tonight. I have been eating fruit and vegetables for my snacks, but not all my water for the day. I have not given up on myself, I'm just trying to figure out how I can do everything I need to do and make time for healthy meals. Tomorrow is a new day and I'm determined to go for my run and go to the gym. I loaded my waters up in the fridge and I already prepared my breakfast in the morning and my lunch for the next two days! No excuses for that. I might have had a rocky start to my week but talking things out and having a heart to heart with myself has made me feel more relaxed and at ease tonight. A good nights sleep and positive thinking is what is going to make tomorrow a wonderful day and a great end to a beautiful week!"
Thursday:
"It's amazing how I feel when I workout and eat well. I have been adding more fiber into my diet and drinking lots of water, vegetables and foods high in protien. I have been conscious about meal portions and sizes as well. I put all my meals on a salad plate. For me this says, it's all I need and my body doesn't need anymore even though it tastes amazing and a round of seconds won't hurt me. Haha I don't eat the seconds because I feel like I'm just eating to eat. I want to eat to get healthy. I feel strong today after three days of not. Changes in routine and everyday of life throw me off. I'm a planner and feel I can accomplish things when I know I can expect them. I fall off course when things come my way that are not on my schedule. That is why meal planning is so important to me in this journey."
- SuperMom
This week's nutritional goal was to add more fiber into SuperMom's diet. Now, please avoid the temptation to take the easy way out and buy a fiber supplement. Why? Because like most "easy way out's" you're curing the symptoms and not the disorder. Also, when you naturally eat more fiber, you digest more vegetables and fruits and whole grains, and it's like killing two birds with one stone! Eating enough fiber in your diet fills you up, cleans you out (do I need to explain how?), and provides you with beautiful vitamins and minerals! Just be sure when you increase your fiber to equally increase your water intake, so to avoid plumbing issues!
The correct amount of fiber for an adult woman is between 20-30 grams a day. How?
- 3 servings of veggies (1 cup raw or half cup cooked)
- 3 servings of fruit (1 medium fresh fruit or half cup cooked)
- 2 servings whole grains (1/2 cup grains or cereal, one slice wheat bread)
- 1 serving legumes (1/2 cup cooked beans, peas, etc)
SuperMom's past nutritional goals included adding more whole grains into her diet, and filling her plate up with vegetables. SuperMom also started her morning off with fresh fruit smoothies and reached for fruit when she wanted a snack. So you see, SuperMom has been reaching her fiber goals without even trying! But it's always a good idea to lay out this goal so she can see where she is nutritionally. Adding more fiber is also essential to reducing "belly fat", the most harmful type of fat. "Belly fat" is used to describe the layers of fat residing on the abdomen that seem to be the most difficult to get rid of. Beyond its aesthetic disadvantage, belly fat is also dangerous. It is compromised of both subcutaneous fat (fat lying directly under the skin) and VISCERAL fat. Visceral fat builds up around the organs, leading to insulin resistance (causing higher risk for diabetes) and heart conditions. There is only one proven program to get rid of visceral fat; healthy diet and exercise. A personal trainer can guide you through the best exercise programs for losing visceral fat. (AND IF YOU WANT ONE FOR FREE, BE MY NEXT (NEXT) SUPERMOM!) Oh, and those "cleanse" diets that cost you hundreds of dollars to "clean you out", you can do the same thing with the servings laid out above and plenty of water. Cost a hell of a lot less (dollars a day) and you literally won't be hungry, unlike during a "cleanse" (MAN I HATE THOSE THINGS!).
"Well its been one of those days and weeks for me when nothing is going right! Kids, family stresses, illness the whole shabang! My eating goals have been on the rocky side. I'm sad to report! I start out great for breakfast, but when we haven't been home for lunch that's when it falls for me. I even missed dinner tonight. I have been eating fruit and vegetables for my snacks, but not all my water for the day. I have not given up on myself, I'm just trying to figure out how I can do everything I need to do and make time for healthy meals. Tomorrow is a new day and I'm determined to go for my run and go to the gym. I loaded my waters up in the fridge and I already prepared my breakfast in the morning and my lunch for the next two days! No excuses for that. I might have had a rocky start to my week but talking things out and having a heart to heart with myself has made me feel more relaxed and at ease tonight. A good nights sleep and positive thinking is what is going to make tomorrow a wonderful day and a great end to a beautiful week!"
Thursday:
"It's amazing how I feel when I workout and eat well. I have been adding more fiber into my diet and drinking lots of water, vegetables and foods high in protien. I have been conscious about meal portions and sizes as well. I put all my meals on a salad plate. For me this says, it's all I need and my body doesn't need anymore even though it tastes amazing and a round of seconds won't hurt me. Haha I don't eat the seconds because I feel like I'm just eating to eat. I want to eat to get healthy. I feel strong today after three days of not. Changes in routine and everyday of life throw me off. I'm a planner and feel I can accomplish things when I know I can expect them. I fall off course when things come my way that are not on my schedule. That is why meal planning is so important to me in this journey."
- SuperMom
This week's nutritional goal was to add more fiber into SuperMom's diet. Now, please avoid the temptation to take the easy way out and buy a fiber supplement. Why? Because like most "easy way out's" you're curing the symptoms and not the disorder. Also, when you naturally eat more fiber, you digest more vegetables and fruits and whole grains, and it's like killing two birds with one stone! Eating enough fiber in your diet fills you up, cleans you out (do I need to explain how?), and provides you with beautiful vitamins and minerals! Just be sure when you increase your fiber to equally increase your water intake, so to avoid plumbing issues!
The correct amount of fiber for an adult woman is between 20-30 grams a day. How?
- 3 servings of veggies (1 cup raw or half cup cooked)
- 3 servings of fruit (1 medium fresh fruit or half cup cooked)
- 2 servings whole grains (1/2 cup grains or cereal, one slice wheat bread)
- 1 serving legumes (1/2 cup cooked beans, peas, etc)
SuperMom's past nutritional goals included adding more whole grains into her diet, and filling her plate up with vegetables. SuperMom also started her morning off with fresh fruit smoothies and reached for fruit when she wanted a snack. So you see, SuperMom has been reaching her fiber goals without even trying! But it's always a good idea to lay out this goal so she can see where she is nutritionally. Adding more fiber is also essential to reducing "belly fat", the most harmful type of fat. "Belly fat" is used to describe the layers of fat residing on the abdomen that seem to be the most difficult to get rid of. Beyond its aesthetic disadvantage, belly fat is also dangerous. It is compromised of both subcutaneous fat (fat lying directly under the skin) and VISCERAL fat. Visceral fat builds up around the organs, leading to insulin resistance (causing higher risk for diabetes) and heart conditions. There is only one proven program to get rid of visceral fat; healthy diet and exercise. A personal trainer can guide you through the best exercise programs for losing visceral fat. (AND IF YOU WANT ONE FOR FREE, BE MY NEXT (NEXT) SUPERMOM!) Oh, and those "cleanse" diets that cost you hundreds of dollars to "clean you out", you can do the same thing with the servings laid out above and plenty of water. Cost a hell of a lot less (dollars a day) and you literally won't be hungry, unlike during a "cleanse" (MAN I HATE THOSE THINGS!).
Wednesday, July 23, 2014
When you feel like giving up...
"I woke up feeling sluggish after this weekend. Why oh why do weekends feel like pay back come Monday? Well despite my overall feelings I managed to make my way to the gym. Yes it felt good to get in a great workout. When I got home the sluggish, tired feeling quickly returned. I felt bloated... Yup aunt Flo arrived. Those two feelings are a recipe for disaster!!! Well the damage was done today.
I reached out to a good friend who I asked many questions to help me focus on this week since I'm having trouble staying motivated with my personal feelings that are getting in the way of my healthy lifestyle! So it was a blessing to reflect about my new outlook and goal this week after the kids went to bed. And tonight I'm telling myself that I'm learning about my body and hard situations that I've run into. I feel strong and ready to overcome the feelings aunt Flo makes me feel everything she interrupts my routine! Tomorrow I'm going to wake up and start my day out right making healthy choices that will benefit me for the rest of the week. Reach out for help and support from those that believe in what I'm doing. It helped me get back on track! I'm thankful for that!!!"
- SuperMom
Ugh. Aunt Flo is such a bitch! So I was doing my research (because Lord knows I love nothing more! Seriously. I really love research!) and had to laugh because I read everything from "do yoga!" to "don't you dare do yoga!" and in between. So I filtered it out, found my beloved scholarly sources, and am happy to report this beautiful finding:
I reached out to a good friend who I asked many questions to help me focus on this week since I'm having trouble staying motivated with my personal feelings that are getting in the way of my healthy lifestyle! So it was a blessing to reflect about my new outlook and goal this week after the kids went to bed. And tonight I'm telling myself that I'm learning about my body and hard situations that I've run into. I feel strong and ready to overcome the feelings aunt Flo makes me feel everything she interrupts my routine! Tomorrow I'm going to wake up and start my day out right making healthy choices that will benefit me for the rest of the week. Reach out for help and support from those that believe in what I'm doing. It helped me get back on track! I'm thankful for that!!!"
- SuperMom
Ugh. Aunt Flo is such a bitch! So I was doing my research (because Lord knows I love nothing more! Seriously. I really love research!) and had to laugh because I read everything from "do yoga!" to "don't you dare do yoga!" and in between. So I filtered it out, found my beloved scholarly sources, and am happy to report this beautiful finding:
"Women benefit from exercise regardless of whether they have PMS or
PMDD. Exercise reduces fatigue, promotes a sense of well-being, and can reduce
stress. In several studies, aerobic exercise helped lower the intensity and
number of premenstrual symptoms. Some evidence indicates that exercise can also
reduce fluid retention, negative affect, and bloating and can improve problems
with concentration, pain, fear, and guilt.
The intensity of exercise isn't as important as the frequency.
Gradually increasing the length of time and regularity seems to improve symptoms
in all areas." (Bosarge, 2003)
There you have it! Promise yourself what ever delicious food you crave AFTER you go to the gym.
Bosarge, P. W. Understanding and treating PMS/PMDD. Nursing, 33, 13-14,17. Retrieved July 23, 2014, from http://journals.lww.com/nursing/Fulltext/2003/11001/Understanding_and_treating_PMS_PMDD
Sunday, July 20, 2014
Weekends are great, just not for my new lifestyle! - Day 13
"Of course the weekend came and I was faced with many different situations, food situations that is! By Saturday evening I fell off track. I woke on Sunday eating a great breakfast, pizza for lunch with a salad and dinner chicken kabobs with fresh fruit. I feel bloated, drained just blah. I tried to make an effort to add a vegetable or a fruit into the meal. I was conscious of what I was doing and eating but fell into my old ways until I was able to pull myself out! I am looking forward to working hard and getting back to my routine I was on. I really want the weekends to be easy like how I feel during the week. I don't feel like I'm starting over I just wish I could train my head to have the same mindset as I do for the week! It's over and done but I'm ready to look forward and learn from this weekend and try again next time. "
- SuperMom
So, as we can see through SuperMom's journaling, the weekends are her kryptonite. She is not alone here. According to a 2008 study published by Obesity, over the course of a year, participants were found to eat 36% of their weekly calories on Saturdays, and were mostly unaware that they had even done so. Physical activity was also dramatically decreased during the weekends. Lead study conductor, Susan B. Racette, Ph.D, stated, "We also were surprised by the dramatic way in which weekends continued to slow weight loss throughout the course of the study.”
Lets break it down, honestly.
Goal: Being Reached?
SuperMom wants to live a healthy lifestyle. Yes, being reached
SuperMom wants to lose weight. Maybe
I separated the two, because you don't have to lose weight to live a healthy lifestyle. I'm not interested in weight loss, but I lead a healthy lifestyle because I want to thrive. Back to SuperMom though. She is reaching her healthy lifestyle. She has more energy, feels better about herself, and is doing amazing things for her life in the long run. She also wants to lose weight, but it struggling. Why? It seems the weekends are the culprit. Now, she is losing weight, but this weekend pattern of resorting to her previously unhealthy lifestyle is going to thwart that. It's like a smoker, quitting smoking, than smoking during the weekend. We all know where that will end up going. Last week I applauded her for her attitude, and I do the same this weekend. She has a very positive attitude, and continues with her determination! She is practicing her internal motivation, but I am going to challenge her a bit because I want to see her succeed!
What do you do if you keep running into the weekend meltdown? My advice, if you can't seem to shake the meltdown, than workout Sunday morning. Not for the calorie burn, nor the strength training, but because it holds you accountable. Do a workout you know will be hard. Are you a runner? Do a good, solid run on Sundays. If you're training for a race, make that your long run day. Do you have a sport you're passionate about? Make that a hard training day! If you know that Sunday morning you have to work your ass off, you will be a lot slower to chow down on salty junk foods or drink a bunch of alcohol! If you do, you'll only do it once or twice before your brain realizes you'll feel like shit the next day when you're training! If you don't have a sport, get one. It won't take long for your brain to set you straight. Lifestyle. Lifestyle. Lifestyle. IF YOU WANT A BETTER LIFESTYLE, DESIGN IT. MAKE IT. It won't make itself. Be unconventional. I just started karate and kickboxing. LOVE IT! It's not what you normally think of, but its a blast! Two things are happening here. You're shaking the meltdown, and enhancing your quality of life with a great, new hobby! That's changing your lifestyle, not just losing weight.
So to shake the weekend meltdown, make Saturday your rest day, and workout Sunday morning.
Halvorson, R. (2008, October 1). Weekends Weaken Weightloss . . Retrieved July 20, 2014, from http://www.ideafit.com/fitness-library/weekends-weaken-weight-loss?
- SuperMom
So, as we can see through SuperMom's journaling, the weekends are her kryptonite. She is not alone here. According to a 2008 study published by Obesity, over the course of a year, participants were found to eat 36% of their weekly calories on Saturdays, and were mostly unaware that they had even done so. Physical activity was also dramatically decreased during the weekends. Lead study conductor, Susan B. Racette, Ph.D, stated, "We also were surprised by the dramatic way in which weekends continued to slow weight loss throughout the course of the study.”
Lets break it down, honestly.
Goal: Being Reached?
SuperMom wants to live a healthy lifestyle. Yes, being reached
SuperMom wants to lose weight. Maybe
I separated the two, because you don't have to lose weight to live a healthy lifestyle. I'm not interested in weight loss, but I lead a healthy lifestyle because I want to thrive. Back to SuperMom though. She is reaching her healthy lifestyle. She has more energy, feels better about herself, and is doing amazing things for her life in the long run. She also wants to lose weight, but it struggling. Why? It seems the weekends are the culprit. Now, she is losing weight, but this weekend pattern of resorting to her previously unhealthy lifestyle is going to thwart that. It's like a smoker, quitting smoking, than smoking during the weekend. We all know where that will end up going. Last week I applauded her for her attitude, and I do the same this weekend. She has a very positive attitude, and continues with her determination! She is practicing her internal motivation, but I am going to challenge her a bit because I want to see her succeed!
What do you do if you keep running into the weekend meltdown? My advice, if you can't seem to shake the meltdown, than workout Sunday morning. Not for the calorie burn, nor the strength training, but because it holds you accountable. Do a workout you know will be hard. Are you a runner? Do a good, solid run on Sundays. If you're training for a race, make that your long run day. Do you have a sport you're passionate about? Make that a hard training day! If you know that Sunday morning you have to work your ass off, you will be a lot slower to chow down on salty junk foods or drink a bunch of alcohol! If you do, you'll only do it once or twice before your brain realizes you'll feel like shit the next day when you're training! If you don't have a sport, get one. It won't take long for your brain to set you straight. Lifestyle. Lifestyle. Lifestyle. IF YOU WANT A BETTER LIFESTYLE, DESIGN IT. MAKE IT. It won't make itself. Be unconventional. I just started karate and kickboxing. LOVE IT! It's not what you normally think of, but its a blast! Two things are happening here. You're shaking the meltdown, and enhancing your quality of life with a great, new hobby! That's changing your lifestyle, not just losing weight.
So to shake the weekend meltdown, make Saturday your rest day, and workout Sunday morning.
Halvorson, R. (2008, October 1). Weekends Weaken Weightloss . . Retrieved July 20, 2014, from http://www.ideafit.com/fitness-library/weekends-weaken-weight-loss?
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