Our not-so-favorite four-letter word…

“Saying “Oh, I’ve already ruined my good eating for today. I’ll just eat crap.” is like saying “Oh, I dropped my phone on the floor. I’ll just smash it till it breaks.” ― Mike Moreno

Preface: the following information is from personal experience and opinion. I am not a registered dietician/nutritionist.

Time and time again, people will message me and vent how they are spending so much time in the gym and seeing no results with their weight. Every week, they step on the scale and those red numbers are glaring the same number right back, or sometimes more. Many of us become discouraged and end up quitting trying to be healthy. Why spend time at the gym if it’s not working?

It’s time to chat about that 4 letter word I don’t like to use often.

carrot

Personally, I prefer not to use the word diet when chatting about weight loss. And yes, I’m sure you’ve heard somewhere, diets don’t work. Changing the way and what you eat, however, does.

A few posts back, we talked about setting a goal. If your goal includes weight loss, you need to realize the majority of weight loss (think along the lines of 75-80%) is your dietary intake and the remaining is exercise. To be successful with weight loss, you should combine a healthy diet and exercise. You can do all the burpees you want, but you need to eat right.

Overall, it’s best to aim to lose 1-2 lbs. per week to reach and maintain your weight loss goal. Yes, I hear the groaning. I see the frustration. I was there too. Now, us Americans tend to be terribly busy folks and we are always looking for the quick way, trying to attain instant gratification. Patience is not always our strength. After some quick calculation, I realized my goal would take me almost a year to achieve. A bit defeating.

At this point, it can be so easy to be intrigued by a plethora of so-called “quick fixes” – we are constantly bombarded on social media, in the store, and on-line with ways to lose weight fast. Can you believe Americans spend over $50 billion on diet products and programs per year? Of course! Most of us want to lose weight and we want it to happen RIGHT NOW!

Although I wasn’t extremely excited to wait 6-9 months to meet my goal, I wanted to successfully lose weight and I was on a budget. My plan cost little to no extra money to follow. I purchased similar groceries and at first, I walked or ran outside. No supplements, powders, smoothies, detox drinks, etc. were purchased. Just real food.

Making the change to eat healthier is not 100% easy. Like many of you, I love food. I love dessert. Many of you know I own my own bakery business. Butter, sugar, flour fill up my pantry and kitchen shelves. If I was able to be successful surrounded by cake daily, you definitely can succeed too!

What helped me succeed:

  • Planning – make a menu and a shopping list for the week. Use your slow cooker for days you may be very busy. Look up new recipes and pay attention to the nutrition facts.
  • Get your family on board – making two meals can create more stress and temptation. You can alter your meals to stick to your plan and satisfy your family at the same time.
  • Pay attention to labels – there were several foods I had been eating because I thought they were healthier. Check out the label – I always watched the amount of sugar in foods. You may think yogurt may be a good choice, but watch those labels!
  • Watch the low-fat foods – On my plan, I ate full fat foods. Most of the time, if an item is low fat, it may have more sugar added. Also, having more fat kept me feeling full and not wanting to snack unnecessarily.
  • Track, track, track – I can’t stress this enough. Whether manually or with an app like LoseIt, you can easily keep track of your intake including calories, carbohydrates, protein, fat, etc.
  • Be honest – if you are tracking and entering a cup of yogurt when it’s really two, your intake will not be accurate. You are worth it; be honest with yourself to succeed!
  • Watch your restrictions – I have found completely restricting yourself from some foods can cause you to stray from eating healthier.
  • Allow yourself a treat – nearly every single Sunday while I lost weight, I had a small hot fudge sundae. It was a nice treat; I looked forward to every Sunday to my small reward. Notice I didn’t say – eat whatever you want on the weekend! I find many people will eat healthy all week long and then totally destroy their hard work in one weekend.
  • Again, if you fall off track, jump right back on! 

Until next time,

TRM

It’s a new week, bring it on!

Remember that time last week when you ate a terrible meal; or when you missed your work out?

Hi, my name is Monday.

Most people don’t like me.

I’m the red-headed stepchild of the work week (BTW, love my real life red-headed stepchild!).

The day everyone wishes was a 3rd weekend day.

Last night, you were probably dreading setting that alarm to wake up to me.

Well, guess what? I’m here and we’re going to make the best out of the situation.

Remember that time last week when you ate a terrible meal; or when you missed your work out? The rest of the week went downhill and I heard you say, “I’ll start again Monday.”

I’ve been waiting for you.

Monday is here. Time to look at me a little bit differently. Think of me as starting a new day; a new week. This week will bring new beginnings, new opportunities and maybe a few new obstacles.

Giddy up and jump back in the saddle!

“Failure is only the opportunity to begin again, only this time more wisely.”

– Henry Ford

Chances are you are going to fail many times before you succeed. Many of us juggle so many aspects of our life – work, family, school, volunteering, etc – and it is a struggle to keep all of these going without dropping one every now and again.

Most of the time our workout or our eating plan is the first ball to drop. We tend to get busy running the kids to after school activities or get caught up in work meetings and before you know it, there we are heading through the drive-thru and/or slumped on the couch watching NetFlix instead of being at the gym.

It will happen to the best of us; I’m not going to lie.

But, tomorrow is always a new day – and you don’t always need to wait for me. Forgive yourself, prepare for the next day and pick up where you left off.

In a future post, we’ll talk more about failing and obstacles, but today I just want you to get back on track. Pick that chin up and look ahead to your goal.

And if you find yourself in the drive-thru or watching TV instead of working out, don’t worry.

Monday is always waiting for you to start again.

Until next time,

TRM

 

 

What is Runaissance?

Runaissance – a renewal of life through running

Renaissance: a renewal of life, vigor, interest, etc.; rebirth; revival.

As soon as I met my husband, I was blessed with an insta-family including my 6 year old stepdaughter (now 20) and a 9 year old stepson (now 23). After our 2004 wedding, we added another boy in 2006. Prior to our last child’s birth, we had relocated and I had left my full-time job. My husband was commuting approximately 1.5 hours each way and often out of town on travel up to two weeks of each month.

During this time, life caused my priorities to change. The extracurricular schedule of the older kids,having a small child and a traveling husband kept us all very busy. We seemed to always be on the go – and I always thought I didn’t have time to exercise. We lived on a mountainside with beautiful gravel roads and had a treadmill in the basement; yet I didn’t utilize any of those options.

This period of time of my life (which ended up being 15 years), I explored other jobs and left the fitness industry for the most part. Most of you know I started my own business in the food industry – I became a different me; not necessarily a bad version, but just different.

At this point, life was very sedentary (other than chasing after our son!) and gained a significant amount of weight due to poor nutrition and lack of exercise. This was a completely different version of the last decade of my life – from the age of 11 up until college graduation, I was a competitive runner (I ran nearly every single day), lifted weights often and was very active. Now, exercise was not a part of my daily routine.

However, May of 2015 is where my next life chapter began – and where I believe my Runaissance started. My childhood passion of running helped reignite the “old” me – I felt a sense of rebirth; of a revival of sorts. I feel as though I was born to run. Even though it took me all those years to return; I am so glad I finally did.

When starting this blog, I wrote down a list of words that I felt described my experience. The word renaissance popped into my head – and then running – and I mashed them together for Runaissance – what I will call a renewal of life through running.

I can’t wait to share with you tips for exercise and nutrition to help all of you start (or continue) on your own journey!

TRM