To Finding HEALTHY, HAPPINESS and HOPE!
When I decided to really "take on" the Fit Body Challenge this year, it occurred to me, I hadn't been an active participant in my coaching for what seemed like, way too long. When I'm coaching, sometimes the best motivation is getting "down and dirty" with the participants! Showing signs of struggle along with my participants allows them to know they aren't alone, that achieving their goals isn't easy just because they want to do it! I've found being real with them is motivating for all of us!
Achievement takes time, effort, perseverance, hard work, commitment, determination and constant attention to the task at hand. I find it best to achieve my goals when I am surrounded by a team. We may not all be reaching to make the same accomplishments, but knowing we are all trying and going through similar emotions, makes it so much easier to endure!
I've always encouraged my participants to step outside their comfort zones, to find courage to believe they can achieve something new, to believe in their own visions, to persevere... and this time, I realized I hadn't stepped outside my comfort zone in a long time.
In February, I realized it had been almost six years since my trip to the hospital, when I had given up hope...
this happened to be the same weekend I was supposed to be participating in the Blackbear Triathlon, so the last time I actually trained for some kind of competition. SINCE THEN, my goal has been to simply figure out how to Be Happy, genuinely happy! Not the fake smile on the outside but pain on the inside... Just Happy!
Along the way, through the peaks and valleys, rises and falls, I've been learning how to be proud of who I am, learning how to rise above the negativity that may surround me, learning how to appreciate what I do, learning how to live for me and not to seek approval from someone else, learning how to change negative thoughts, behaviors and actions into positive ones. I've been learning to love me, learning to enjoy the journey, to appreciate the moment, learning to accept that we are not born to be perfect, , learning to live happy, learning to be the best me!
During this time of recovery, I actually couldn't train for anything because I couldn't exercise. I managed to get two concussions within two weeks of each other and it took two years, until I could exercise with a high heart rate and not get sick from doing so.
I believe there is a lesson in everything, a purpose; sometimes we can figure out what that purpose is immediately, other times the lesson appears over time. It's important to keep moving and find a positive even if it seems unimaginable. One of my lessons was learned when got my concussions. I thought it wasn't possible to be healthy and fit if I couldn't "train," but it turned out, I had a lot to learn. I was able to see from another perspective, a view which I otherwise may not have taken the time to see, the view from someone who may not prefer to train like an athlete, but from someone who prefers a different form of conditioning. There are many different types of exercising to choose from, one form is not better than another, it is a matter of finding what you enjoy and creating a balance. Eventually, I found a new love for my different exercise classes! Instead of crosstrain and athletic competition, I enjoy Tabata, Intervals, Rowing, Spinning, and even the dreaded planks and abdominal exercises I once loathed!
At an early FitBody Meeting, it occurred to me I was asking my participants to do something that I had not asked of myself in a long time ... to strive for more, to set new goals, to try something new! I had been going through the motions of exercising daily and eating well (according to my standards of eating well), but I wasn't training with a purpose in mind, a future goal. This is when I decided it was time to train, time to challenge myself to reach new levels of performance!
FitBody has been the spring board I needed to get my competitive drive back! I have enjoyed the process! I am proud of myself for sticking to and following my plan! I am proud of myself for not being lazy, for eating when I would rather not, for grocery shopping every weekend, for making healthy choices when I would have preferred the "greasier" option, for getting in that extra training session instead of the social gathering... however, it the effort required to really stay on top of my daily nutrition isn't something I am willing to do 365 days of the year.
Believe it or not, over the past 6 years, I have also found a way to love my body with or without toned arms, with some extra mid-section fat and fuller cheeks! Even though I may not be as attractive, or successful, to some people in my "bigger" body, I am still Happy, and comfortable in my skin!
I have found a time frame works for me, a training plan, a beginning and an end... some "time off" from the rigidity is necessary to re-group so that I do not become obsessed with my eating habits or addicted to exercising.
I also realize, when I return to the plan, it won't be easy, it will once again take the time it took to get started like it did back in February! Forming new habits takes time, reaching new goals does too!
FIT BODY UPDATE!
20lbs down from Feb to June...
Basically 1lb per week for 20 weeks.
I am leaner and appear to be more toned.
I Am Eating More and Drinking More!
How did I do it?
Small goals, a support system, and a deep seeded determination!
My Exercise: My spinning, rowing, tabata, intervals, spin & tone and crosstrain classes, like I had been doing in the past. I added swimming laps in twice a week during March, April, and May, and running on the treadmill 20min 2-3x/week.
My Eating: Pre-workout snack, Post workout Protein (which I wasn't doing prior), Breakfast Smoothie, Lunch and Dinner always with a lean protein, spinach or mixed greens, and berries and veggies for snacks with hummus! I also ate a lot of guacamole! Many many times I would skip meals, or choose something quick or fast food. As for eating, I made a conscious decision to grocery shop every week, prepare my meals and snacks and learn to use the grill!
In the beginning, it was hard to stick to my plans of adding additional exercise, or doing the exercises I didn't really love! I would have to ask my friends/teammates to make sure I got my butt on the treadmill when I said I was going to, even though the thought seemed so difficult to do! It was hard to make better/smarter food choices, but with time and the help of MyFitnessPal, I was able to really understand how food was becoming my fuel and the importance of refueling for recovering and preparation for the next day! I quickly realized, I was eating more, basically, eating myself slimmer.
Everyday, when I wake up, I look at Pinterest! I read positive, motivational quotes, I look at pictures that motivate me, as well as healthy foods and recipes!
Everyday, I remind myself that I have a choice, and I am choosing to make changes.
I realize willpower will only get me so far... Since there are days when we may not be strong enough to fight the negative, self sabotaging voice... The voice that says to skip the workout, to slow down, to give up. In order to fight the desire to skip a meal due to laziness, or eat something for a quick fix due to being unprepared, I realize I need to have a plan in place!
Every day I think about my future goals!
Everyday, I give myself credit for the effort I am putting forth to achieve my goals! I recognize what I may be doing differently this time, in order to achieve my goals, instead of let them take a back seat.
Everyday, I log my food intake on MyFitnessPal. This is a great measurement tool. I measured the percent of carbs, proteins and fats I was consuming, as well as the total amount of sugar that included. From this, I realized, although I thought I was eating healthy, I was consuming too much sugar, and too much fat! I was trying to consume the least amount of sugar, and 40%carb, 30%Protein, and 30%fat. This varied a bit, depending on my training as I progressed into the plan!
Everyday, I take my supplements! Vitamins! BCAA powders for recovering/endurance!
I plan for the week ahead! I look at my schedule and figure out what, when, and how I will be doing the necessary work to achieve my goals.
Every weekend, I add an additional small goal to attack.
Every Sunday, I go grocery shopping, even the days I preferred to skip. If I wasn't prepared with food for the week, I would be setting myself up to fail!
In the end, it comes down to what you put into your body. Do you have the desire to make a change? Are you willing to make changes and stick to them, not excuses?
I've basically altered my exercise slightly, but my diet tremendously!
A big point I'd like to make is this :
Find the type of exercise that motivates you, something you enjoy and look forward to. I don't believe any one form is better than another. Sometimes, depending on your goal, there may be better options, but ultimately, if your goal has anything to do with how you feel? How you perform? How you look?, it comes down to food consumption.
What do I consume?
Certainly not 1200calories! Nor do I ever feel deprived or starved. I eat real, whole foods, closest to their natural state. I consume some vitamins and minerals. In doing so, my body is finding balance and doesn't have cravings for foods I once thought I couldn't live without! Ice cream, flavored coffee creamer, and quesadilla's!
It takes time!
I just saw a quote, "don't compare your week 1, to someone else's week 20!"
This is perfect bc achieving lasting results happens by making small changes over time, not trying to be perfect at the starting gate!
Getting on track:
People often say, that's it, I'll start tomorrow, I'll start Monday, I'll start next week, next month... Then, they try to make a complete overhaul.... Only to find they eventually give up and fail at their attempt. I truly believe success is possible if you break it down, talk positively to yourself, recognize you will have setbacks, and enjoy the journey.
Having a team is what gets you started! It helps see you through the trying times when you would otherwise give up!
IT ALL COMES DOWN TO NUTRITION...
WHAT YOU CHOOSE TO PUT IN YOUR MOUTH, HOW MUCH OF IT, AND WHEN YOU DO IT, WILL MAKE ALL THE DIFFERENCE IN ACHIEVING YOUR TRAINING GOALS AND PHYSICAL GOALS. PERSONALLY, WHEN I AM NOT IN "TRAINING MODE," I CHOOSE TO BE A LITTLE LAX IN MY NUTRITION WHICH IS WHY I GENERALLY HOLD ONTO SOME EXTRA WEIGHT. SEEKING "PERFECTION" IN MY BODY ISN'T WORTH THE SACRIFICES I NEED TO MAKE IN ORDER TO REALLY LEAN OUT! DON'T GET ME WRONG, I STILL MAKE GOOD DECISIONS, I AM JUST NOT FANATICAL ABOUT IT! BEAUTY IS IN THE EYE OF THE BEHOLDER! SOME MAY LIKE IT, SOME MAY NOT... but what matters...
is... I LIKE IT!
LOVE THE JOURNEY!