Hey Everyone! I just uploaded my weight loss story on CNN.com. Be sure you check it out!
Awesome Moms
Sometimes I feel very fortunate that I have so much time to focus on my own goals. I know a lot of you have kids and struggle to balance both. I would never claim to know what that’s like! However, I do know that there are mothers out there killing it! It can be done.
My sister is a stay at home mom and home schools her children. All my life I’ve envied her for being built like our father. She’s tall, thin and beautiful! I just always assumed she was naturally this way. However, now that fitness and health are more a part of our conversations, I realize she works hard to look how she does. From what I know, she’s never struggled too much with her weight. However she does work to maintain how she looks. She does crossfit videos, stays active with her kids, runs and takes care of the house and kids. Amazing!
My friend at work, Nikki has a four year old boy. She joined me on my journey this past school year to get healthier. At first it was difficult for her to find the time to add fitness into her routine. I know she experienced a lot of guilt for taking the time away from the family. However, as she dedicated some time here and there, she found she had even more to give to her family when she got home to them. She also found ways to incorporate her family into workouts such as playing at the park or dance parties. She’s now a short distance runner and adding years to her life with her family.
When I look back at my childhood, I don’t think it was too active or health focused. (sorry Mom!) I watched my mom yo-yo diet and exercise and be self-conscious about her appearance. We ate at mostly at home and had our own garden. Where I struggled was balance. No one taught me it’s ok to have a milkshake if ____________ or desserts are for _________. These were lessons I had to learn that hard way. In the recent past, I’ve noticed some super moms out in public. Recently I was walking my dog in the park in the morning. I came across a Mom pushing one kid in a stroller and another was walking. As I passed she said, “Ok. Let’s race to the dumpster down there and the we will go have lunch.” They ran the whole way laughing and racing. I thought to myself, not only is she incorporating her children into her workout, she’s teaching them that exercise comes hand in hand with eating. Several months ago I saw a mom at IKEA that I don’t think I’ll ever forget. During this time I was really struggling with answering the question, why am I fat? So I’d already been thinking about my childhood and my models for health. She had two kids with her, a boy and a girl. At our IKEA they have a super cool escalator/moving sidewalk thing. The mom and girl headed for the stairs while the boy headed for the escalator. The mom said, “Remember we have to use the stairs if you want to have ice cream.” The boy thought about it and then chose the escalator. When he got to the bottom, his sister was teasing him that he couldn’t have ice cream. Even though it wasn’t obvious or explained, that mom was teaching her kids balanced eating.
So, to wrap up, I don’t know how mom’s do it but it CAN be done. Go for it moms! Think about what you’ll be giving back to your children by getting yourself in a healthy state!
Food for Fuel
Successful weight loss requires a shift in how you think about food. Food has its place for holidays, events and special occasions. Although food should not be entertainment. The entertainment should be the company. As your body cleanses itself of sugars and fats, it will need fuel to keep going. Until now your body has been functioning ‘the best it can with what you’re giving it’ now train to run the very best it can!
Fuel Your Body
This shift in focus in difficult at first. What does your body need in order t do what you want it to do? I put my body through a rigorous fitness routine and it needs lots of protein to stay healthy. Without protein, my muscles are unable to repair themselves and are sore. Some bodies need more fiber or certain vitamins. It’s important to LISTEN to your body and feed it’s needs. It’s also important to get regular blood work done with your doc in case there are any gaps in your nutrition. I would recommend at least an initial consultation with a nutritionist or dietician. P.S. The more you talk about weight loss, the more people you’ll meet who give you free advice, ie. woman I met in line at Whole Foods that happened to be a nutritionist. Back to the point.
But it’s so yummy!
I am not trying to say you can’t enjoy your food. While dieting I think it’s essential that you find food you love to eat. Some meals I definitely eat because I want to not because I need to. However, when asking my body to do the things I do, it asks that I give it something in return. When I need protein, I try to eat the yummiest protein dish I can think of. When I need something light, I eat a salad. When I binged on candy at the movies the night before, I eat extra light and sugarish free. Try to start thinking about what your body needs, not just what your head wants as much as possible. As your body ‘detoxifies’ from sugars and fats you will learn how your body feels when it’s healthy. When I wake up in the morning, I can usually tell if I’ve eaten way to much sugar or grease. It’s amazing when you’re listening what you can hear.
Food Obsessed
One thing that has never gone away during my journey is thinking about food. I don’t consider myself a food addict or an emotional eater. I was a pleasure eater. I still am. Some days I don’t think about food at all until it’s time to eat. Somedays I don’t find food interesting at all and have to force myself to eat what my body needs. Other days though……..I’ve planned my meals before I get out of bed. If I am dying to have reverse chicken nachos from Illegal Petes (shout out! YUM!) then I plan my day to make sure I can eat those nachos and it won’t throw me off track. I make sure my stables like carbs, protein and sugars are on track in my other meals to cover what I might miss during dinner.
I think it’s ok to think about food and eat for pleasure AS LONG as you’re listening to your body and paying attention to its needs!
PS – For those wondering since yesterday’s post, I dropped those two pounds and was back to my expected weight this morning. Moral of the story: Sometimes the scale goes up for no reason. Keep making good choices and it will level out.
When The Scale Goes Up
This morning I woke up and got on the scale like normal. I was shocked to see a two pound gain! Today I’m going to share what goes through my head when this happens and then what logical thoughts are!
Yesterday I was unable to get to the gym for my usual boxing class so I had been super careful on my calories since I wouldn’t be burning as many. Therefore I expected to see a consistent number from the day before. When I saw two pounds up I was heartbroken. EVEN AFTER 14 MONTHS OF DIETING, I still have to talk myself off the ledge when this happens.
Kim’s Brain
Kim’s brain can be a very confusing and scary place. When I see unexpected weight gain, my first thought is “How can I get rid of this?” Although I’ve been ‘dieting’ and retraining my body and mind of over a year now, my first thoughts are still unhealthy. I have a very addictive personality and have struggled with eating disorders in the past. I often get disappointed in myself that this is the first place my brain goes but I’m starting to realize that maybe that’s just who I am. As long as I’m not acting on those thoughts, I’ve still made a healthy decision. Those demons may never totally go away but they seem quieter these days. So what does Kim’s brain say? Missing the gym one time equals gaining two pounds! Do 6 hours of cardio today, go buy water pills, eat less today or skip a meal. None of these are healthy choices!
Logical Brain
Now, as I’m standing on the scale thinking what might of happened and all these unhealthy thoughts enter my brain, I have to talk myself off the ledge. My logical brain knows why this probably happened. You can be PERFECT with your calories and see the scale go up a little. You never know what’s going on inside your body. Maybe it needed something that it usually doesn’t. Maybe you drank less water or are retaining water. The point is that weight fluxuates according to each person. I know, for myself, my weight is consistent if I weigh myself at the same time of day everyday. Some people might not experience this. Maybe only count official weight loss on a certain day of the week.
Victory
One of my biggest issues with seeing the scale go up is letting it effect my whole day. Your confidence and attitude can not be linked to the scale or you will be unhappy your entire journey. I am always having to remind myself how to measure failure. Is two pounds gained a failure? I guess it depends. Gaining two pounds when I made all good decisions the day before is not a failure. Gaining two pounds because I ate a whole pizza and a 2 liter of soda is a failure, but only for that day. Waking up at my heaviest weight ever is a failure, not just one morning.
Pig Out!
Every once in a while everyone just needs a good pig out. Here are some good options when you’re feeling like an endless pit of hunger. (Especially for the ladies…..you know what I’m talking about) These snacks sometimes have 2 or 3 servings in the whole bag. Eating to excess is not regularly a good thing, but sometimes we all need it. When you do, try one of these products. Again, I do not get endorsed by any product, I just think these are especially yummy!
Salty Snacks
Boom Chicka Pop – This popcorn comes in several flavors, my favorite being White Cheddar. They range from 35 to 70 calories PER CUP! So grab a bag of this for your next movie night instead of movie theater butter.
Smartfood Delight – Again, a delicious popcorn for very few calories! At 35 calories a cup, there’s no shame in having a third of the bag! Bring this to your next football get together to give yourself something to eat regardless of what the host puts out.
Snapea Crisps – My hubby loves these and will regularly eat a whole bag in one sitting. They come in several flavors: light salted, caesar (our fave!), black pepper, and wasabi ranch. They also come in lentil version with flavors like tomato basil and onion thyme. I know they might not sound yummy but if my hubby will eat them, they definitely are! 110 calories per serving and just over two servings per bag.
Special K Cracker Chips – These also come in tons of flavors like sea salt, cheddar, sour cream and onion, honey barbecue, chili lime and southwest ranch. 110 calories for 27 chips! These really feed my need for potato chips with very little consequence.
Sweet Snacks
100 Calorie Packs – These come in every variety under the sun by several different companies. Some popular stores even have their own version. I love these because they are preportioned for control. That way you CAN have cookies but not obsess about a package of oreos in the cabinet. My favorite: Mini fudge stripes
Skinny Cow Candy and Ice Cream – These are not extremely low in calorie and you shouldn’t eat the whole box. However, this is a much better option than full sugar candy or ice cream. They are just as delicious with about half the calories of the real thing. Again, there are tons of different varieties all available at your local supermarket.
Sugar Free Popsicles or Fudgesicles – These are delicious in the summer time! They are 40 calories a piece and you can have more than one. Check you’re local store for flavors and store brands that are even less expensive than name brand.
Amusing Changes
This weekend my hubby and I went to Heritage Square Amusement Park for his company picnic. I have not been to an amusement park in several years. I wasn’t able to ride the rides the last time we went so I basically avoided them after that. I convinced myself I didn’t really enjoy it anyway. WE HAD SO MUCH FUN.
I could ride any ride I wanted! The first thing we did was the zip-line. I read online that it had a weight limit of 250 pounds that I never would have qualified for before! I did not see the weight limit posted near the ride. While we were standing in line, I was ‘sizing up’ those around me and curious if they would meet the requirement. There was a scale to get on in front of everyone to prove your weight. No one else could see the number but it was still nerve racking. Before, I would have stood in that line with my stomach in knots thinking about the humiliation of being asked to step to the side. A girl several people in front of us stepped on the scale and didn’t make the cut. She was clearly embarrassed. I wanted to comfort her so bad! How many of us have been there? The only thing holding me back from the zip-line this time was fear of peeing my pants!
After the zip-line which I lived through despite what my brain was saying, we did the Alpine Slide. The slide is a half mile down the mountainside on a tiny sled. While this ride did not have any health requirements, I’m not sure I could have done it before. You had to take a chairlift to the top of the foothill then walk straight uphill for maybe 100 feet. I would have been exhausted before getting to the top. I had never done anything like this and was super excited. You control your speed as you slide down the mountain on a tiny blue slide. I’m not sure my body would have fit in the slide before. It was thrilling!
After the slide we rode a few typical carnival rides like The Scrambler and the Tilt-a-Whirl. I found it so easy to hop in and out of all the rides. On the scrambler, whomever is on the outside inevitably get squished due to physics. I was worried about squishing my hubby, but he looked right at me and said “You’re 120 pounds lighter. I’m sure it will be fine.” We comfortably fit in all the rides and laughed out butts off.
The last thing I wanted to do was an obstacle maze. It looked like my dream of American Warrior Ninja. I wasn’t sure how strong I had become or what I could do. Since there was a safety harness, I tried to do every obstacle without grabbing the harness and depending on my balance and core to carry me across. With the exception of the tight rope, I made every obstacle. My grip strength gave out by the end but it was amazing to run around with all the kids and do strength obstacles. While I was on a particularly hard one a young girl got really scared in front of me and started crying for her mom. I got her across the obstacle and out of the maze to her mother. I found myself wondering, why wouldn’t her mom come in with her? When I got her out of the maze I knew why. Her mother was overweight and didn’t seem very fit. How much more fun would that little girl have gotten to have WITH her mom if she could have been there? I’m so happy that I’ll be able to DO these things with my kids, not just watch from the sidelines!
It was overall an awesome day. Once again I couldn’t believe how much my weight was taking out of my life that I didn’t even consider. Last year at this time, my hubby and I could have never done this together. We would have missed out on so much fun and laughter together. We ended the day exhausted and happy. In the past just walking around would have exhausted me but this time it was from doing so many things and creating so many memories.
Today I challenge you to make a list of a few things you want to be able to do . Maybe it’s walk a trail with your dog or visit an amusement park. What is something that’s difficult to do now that you want to be able to do?
Surprise Yourself
Today I accomplished my last fitness goal that I set 14 months ago at the beginning of my journey to heath. I ran a mile around City Park without stopping! (thanks to the support of my friend Nikki Sandschaper!) My body probably could have done the work several months ago but I had a huge mental block about being able to check it off my list.
Being able to surprise yourself or meet a goal that you set is so rewarding. Set small goals that you know you can do as well as big goals for the long time future. Success at small things leads to success at the big things.
This morning I surprised myself yet again on how strong I am and what I can do. So my challenge to you is: Do something today you didn’t know you could do. Surprise yourself in some way today to inspire healthier choices in the future. Maybe it’s a fitness goal. Maybe it’s go to your favorite restaurant but skip the appetizer. Do something today you didn’t know you could do! Show yourself how strong you can be!
Exercise Anxiety
Fitness can be a great source of anxiety for some and definitely happened to me at the beginning of my journey. I didn’t even know what my body could do with all those extra pounds packed on. Would people laugh when they saw me trying to run? Would everyone look at me funny like “She’s too fat to exercise?” When I look back at it now it seems silly but felt very real at the beginning.
Set Goals!
When you begin working out, even just walking, make sure you set goals for what you would like to be able to do. They can be as simple as walking to get the mail everyday to start. I set a goal for myself at the very beginning to be able to run a mile without stopping. I have painful memories from my school days of running a mile and being one of the last ones to finish everytime. Every adult should be able to run a mile right? Well tomorrow is the day! My loving friend who has been on her own journey to health adopted running right away. She promised to run with me and not allow me to stop. I feel like I still can’t do it on my own, but I think it’s fine to rely on others. She’s confident that I can do it.
Anxiety……..
I consider myself and anxious person and I often think I’m much more naturally anxious than most people. I thought that when I would run in the neighborhood, people were probably watching. I felt anxiety when I joined the gym that I wouldn’t be able to keep up with everyone else and they would wonder what the heck I was doing there. I still get anxious some days before class because I’m just not sure I can do it. BUT what I’ve proven to myself over and over is that I can at least try.
No One Cares!
What I quickly discovered is that no one cares! When I see overweight people exercising now, I want to shout words of encouragement to them. I want them to keep going and know that they can do it too! When I started at the gym, no one judged me (at least on the outside). They were very welcoming and encouraging as I got stronger. I couldn’t do what they could do but that only makes sense. I’m a NEW member for a reason. Truth is, everyone has things they are working on and most people are too busy doing their thing to notice you. You won’t be able to do what you did in high school. You won’t be able to do everything you wanted to do. BUT THAT’S OK. After dedicated work, you will be able to do those things again. I discovered that there was an athlete inside. That athlete can’t get enough and can do amazing things that I never knew I could do. Now, when I look for workouts online, I think I could do that with some practice instead of just laughing and searching for memes.
So tomorrow I will run a mile. What if I fail? What if I can’t do it? What if I die? Well, not matter what at least I can say I tried. If I don’t make it, I will try again, and I probably won’t die. Maybe I’ll make it and it will be the best feeling ever. That to me is worth the risk.
Meal Plans
One of the most popular questions I get is, “What do you eat?” I know people are always expecting me to say low carb, vegetarian or some other fad diet plan. When I set out to lose the weight, I wanted to do it in the real world eating real food and not sticking to some plan with rules I couldn’t follow.
I do eat both low calorie and low sugar. I did this on purpose at first to flush my system of high calorie crap and endless sugary drinks and sweets. After the first month or so, this is just what I was more naturally drawn to. I’m sure that some of those fad diets work for some people but they did not work for me. I needed to learn to eat pizza without eating 6 slices because I wanted to be able to eat pizza. I didn’t want to lose the weight and then risk putting it back on when I ‘transitioned’ back to normal food. So I figured out how to eat the foods I love, sometimes with substitutions, without overeating. Below is the schedule I try to stick to and then an example of what I would regularly eat in a day.
Routine
Your body will learn to get hungry at the right times if you are eating the right amounts at the right times. Sounds hard, but it’s pretty easy. Don’t eat again until you’re hungry. You should be feeling hungry every 3 hours or so. If you go 6 hours without being hungry, you ate too much at the last meal.
7:30 Breakfast (try to have high protein here if working out)
10:00 Snack (again, high protein if working out will help sore muscles)
12:30 Lunch
3:00 Snack
7:00 Dinner (low carb if possible)
8:30 Snack
*Tips* 1. Taper off carbs throughout the day. You will burn off a bagel in the morning but a bagel for dinner means those calories aren’t going to get burned while you sleep.
2. I try not to eat after 8:30 pm if possible on my regular schedule. Again, you’re body won’t burn those calories.
3. Wake up hungry! If you aren’t hungry within the first hour of waking, you’re eating too much before bed.
4. WATER! I’ve read lots of studies on this. Turns out they say it does aid in weight loss for flushing out the body. My favorite trainer on TV, Chris Powell, recommends half of your body weight in ounces everyday. (Example: If you weigh 200 pounds, 100 oz. or water per day.) Water can be hard if you are not a natural water drinker. I wasn’t at first but I am now. If you take medication, try to down a whole glass with your meds. It will make it easier to get to your daily goal. I do this and then don’t have to force myself to drink tons during the day unless I want to.
Actual Meal Plan
Here’s an example of what I might actually eat in a day. My target calories are between 1600 and 1700 for a day. I do not eat my exercise calories back yet because I’m still trying to lose those last 5 pounds. Please note: I’m not endorsed by any of these products. I just think they are super yummy!
7:30 Breakfast – half a bagel with cream cheese – 250 calories (Shout out to Moe’s Bagels here in Denver who give out day old bagels for free after noon everyday! Best bagels ever!) Other examples: greek yogurt and fruit
10:00 Snack – Protein Shake – 150 calories – I like Complete Nutrition shakes. They aren’t horribly expensive and I like the way they taste. Go to a bunch of different places and ask for samples if you are looking for one. There are several brands so try a bunch before buying a huge canister of something gross. Also, high protein is necessary for those working out. If you are in a walking stage of fitness, you don’t need to worry too much about protein yet. Other examples: banana, string cheese, granola bar
12:30 Lunch – Leftovers, salad – 400 calories – I usually eat whatever is in the fridge or I can take in my lunch. My favorite places to eat out for lunch are Subway and Modmarket. You almost can’t go wrong here if you pay attention. My Subway order is Italian BMT on wheat. You can count on Subway being pretty healthy and fresh.
3:00 Snack – Bar – 150 calories – I like bars here because they are quick and easy. There are lots of good bars out there packed with protein and vitamins. Some of my favorites are Luna and That’s it but there are tons out there in every grocery store. You can usually buy them in singles for about a dollar so go crazy! Buy a bunch and decide what you like. They vary in consistency and flavor. Other examples: veggies and hummus, string cheese
7:00 Dinner – 450 calories – Grilled Pork and Corn – My hubby loves to use our grill so I can usually pass the cooking off to him for dinner. Pork is low in fat and cheap! Simple thin pork chops with some seasoning and corn on the cob is one of my favorite meals these days. You can even have butter with your corn and stay under 500 calories! 4 oz. of pork chops is only 250 calories. You get A LOT of food for very little consequences.
8:30 Snack – 100 calories – Sugar free popsicle or fudgsicle. These are delicious and very calorie conscious. It makes you feel like your cheating when you’re not!
If you went back and added this up it’s 1400 calories. That leaves space for coffee and any extra nibbles I may want during the day. I carry food with me everywhere and stash it in the car. If you’re out running errands and your only option for a quick snack is McDonalds, it’s going to be hard to wait. If you store quick snacks with you, you’ll be less tempted by unhealthy options.
Check back tomorrow for a Chicken Tacos recipe and some low calorie Pig Out options!
Know Yourself
When starting any kind of diet or life change don’t forget to consider the emotional side of change as well as the physical. Today’s topic is about knowing yourself and triggers that may lead you to success or disaster along your journey.
When I asked a friend who has been losing weight with me what her number one piece of advice would be for people starting a journey. She without hesitation said, “You have to know Yourself.” At first I thought this was a strange response, but the more I thought about it, the more it made sense. At my core I am a very controlling person. Sometimes I feel like a puppet-master guiding all of the pieces in my life to where I think they belong. I am also very impatient with myself and hold myself to very strict set of expectations. So how did this transfer to my weight loss?
Every morning I am excited to get on the scale. I reflect on the good choices I’d made the day before or maybe ponder some poor choices I’d made. Before I get on the scale, there’s a number I’m hoping to see. Usually I don’t see it but sometimes I do. However, I have to pep talk myself that whatever I see is fine. Half a pound gained is not a failure. 30 pounds gained would be a failure. All through my weight loss I had to adjust my expectation of success and failure. Would success be 3 pounds a day? NO! Is failure anytime the scale goes up? NO! I had to learn that I could mostly control the number I saw but I had to let go when I didn’t see what I was expecting. I had to learn forgiveness!
Some people have told me I have amazing will power through this process. However, I’m not sure that’s true. I hold myself to high expectations in all areas of my life. I push myself and consider it failure if I’m not the best. When I decided what I wanted to do with my health, that was the end of the discussion. If I decided no chips for a month, I ate no chips for a month. If I decided that a certain food was awesome, I’d eat it all the time. It’s not just discipline, it’s who I really am to the core. While this might sound like a blessing, it created problems as well. Sometimes I would hold myself too accountable and would then get depressed for a whole day if I didn’t see the results I wanted. I still have to remind myself, it’s a process.
So as you are on your own journey, you will discover things about your self. Maybe you get really close to a goal and then pig out for three days and sabotage yourself. Do you do this in other areas of your life? Maybe you struggle with a meal plan because it feels like too many rules. Do you struggle with rules in general? If you know yourself well, you can tailor your eating habits to what your pit falls may be. If you know for sure that you need ‘rewards’ in your diet, schedule them. If you need one meal a week to eat whatever you want, factor that in. Knowing who you really are and your natural habits will help you be successful in losing weight.