Only one way to truly change your life... When you are ready, you will know!
You can try but you will not out exercise a bad diet! All your efforts in and out of the gym to be more physical, to burn more calories, do not give you an open ticket to eat what you want, when you want, and as much as you want
Do you skip meals?
Too often, I find the problem isn't in your efforts, it's that you think you know what healthy is, when you really don't.
When you learn how to eat, and you combine this healthy eating and exercise, you send your metabolism soaring! Everyday is an opportunity to become a little bit better, so start now, it's never too late to get started! Small changes create lasting results!
You will send your metabolism soaring!
Change your perspective on what food is, it truly is your best medicine.
I encourage you to educate yourself about food instead of looking for a quick fix, instead of asking someone to "just tell you what to eat,"
Change your perspective on what food is, it truly is your best medicine.
Become the best version of you!
As you become the best version of you, your body not only requires physical and mental exercise, your body needs fuel, high octane fuel.
I NEVER FELT WHY MY BODY NEEDS REAL FOOD
Please understand I realize creating new habits is not easy! It takes time, constant effort and guidance!
I have lived it and understand it! I've tried to out exercise a bad diet, I've tried to count calories, eat foods labeled diet, low fat or fat free, I've tried eliminating carbs... and I may have had some results but never anything permanent because
I NEVER FELT WHY MY BODY NEEDS REAL FOOD
or how much better it could feel!
Much like an overweight, out of shape, doctor... he/she knows what the body needs in order to be healthy but it doesn't mean they themselves are practicing what they preach, for whatever their personal reasons.
Similarly, I have been educated about food and exercise! I've earned top honors when receiving my Bachelor of Science in Exercise Science, I certified with National certifying organizations, I am educated... but education is very different when implementing it! It seems my mindset wasn't in the right place at the time to understand the importance of implementing it for myself. I think the key is not only knowing what to do, but taking control of your mind and finding a reason why... then decide your priorities and do what is necessary to achieve that feeling!
When I changed my perspective on food, when I decided to choose food as fuel, instead of eating to simply satisfy a feeling, when I decided not to fear food, but to rather embrace food, I figured out how to create lasting results, I found a healthier, happier version of me! Food has helped me control my anxiety and depression, it has greatly decreased the amount of sick time I have, my energy level is higher, my joints don't pain me as terribly and I sleep better! Food has assisted in helping me become a better athlete and greatly reduced the onset of aging and the biology that will occur happens at a much slower rate!
It's not easy to just change your habits... it takes a tremendous amount of effort to leave your comfort zone, to push through the frustrations and desires to "just do what you have always done," it take work.
Take control of your mind!
When you learn more about food, what your body needs and why, you will understand the importance of eating all meals, all macro and micro nutrients, snacks, pre /post workout food, and drinking water so you will want to make the changes to your lifestyle instead of feeling like you "have to make the changes."
LASTING CHANGES ARE CREATED OVER TIME...
THERE ARE NO SHORT CUTS...
The thing is, if you start to think of what you can do for your body if you choose to fuel it with proper nutrition rather than focusing on what you have to give up, you are setting yourself up to enjoy the journey rather than loathe the process.
YOU CAN FEEL BETTER!
You Can Be Better!
You need to take some time to learn more about food, use a basic outline, define your priorities, and take action. Exercising must be paired with proper nutrition in order to see physical and mental changes.
The thing is, if you start to think of what you can do for your body if you choose to fuel it with proper nutrition rather than focus on what you have to give up, you are setting yourself up to enjoy the process. You can choose to make it a priority and make the necessary improvements to your "diet" or you can continue to be comfortable and make limited gains in your health, even though you are working so hard on becoming more fit! All the hard work you do, day in and day out, make it more effective by learning about REAL FOOD and choosing to USE FOOD to make everything better for you and your family!
When the time is right, you will know...
When the time is right, you will know and when that time comes, let me know, I will set you up with my 6 week email segment to assist you in developing new habits for nutrition, exercise and mindset! When you control your mind, anything is possible! Have hope: only positive expectations!
I am not the trainer who wants to assist you in getting drastic results in a short amount of time, for I know those results are not long lasting, nor do they include "real life living." I am the trainer who wants to help you learn habits for improving your life. Having a healthier lifestyle means less chance of developing sickness or disease, improving blood pressure, bone density, heart health. It means having more energy to get more out of each day, to keep up with your family, to take back your life, to control addiction, to engage in new experiences, decrease depression, anxiety, and pain to name a few things.
Give me a year, and your life will change! What have you got lose, time is going to pass either way!
Join me in healthy living! I can get you started with the basic guidelines, some of you may need to seek additional professional help from a registered dietician.
What is your Vision?
I have a vision, many visions, I want more, yet I want to quit more often than not, but something inside me keeps me fighting back. It's my crazy, creative mind at work followed by depressive episodes...it's a difficult cycle of motivated and inspired followed by not wanting to do anything! Ahh
I'm learning to recognize my patterns, and devising plans to keep myself on the right track, the positive track, moving in the forward direction! It's not easy, and I fight everyday to push on, but I won't give up. My wish is one day I won't have to fight back, I won't need to fight at all!
...Until then, I keep searching, fighting back, believing there has to be more!
Recently, I believe the universe has been speaking to me. I've found myself feeling sheltered, stagnant, and generally unhappy.
Oh, there are things in my life that make me happy, but overall I'm not at peace with my life. I'm the hippie, brought up in a conservative world, living a mostly conservative life!
Are You Listening?
FROM: DISORDERED EATING and
THROUGH ANXIETY and DEPRESSION
which finds its host in many ways...like Total Body PAIN.
WORRY and HOPELESSNESS
unable to find joy or hope in anything. Limited memories of the past, mostly only the sad stuff.
To Finding HEALTHY, HAPPINESS and HOPE!
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!
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!
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...
is... I LIKE IT!
LOVE THE JOURNEY!
POSITIVE IS POWERFUL I DO DECLARE! 😃
I do not see the world through rose colored glasses; I do not believe everything is perfect, nor will it be, even if I smile and pretend it is, I know it's not. The only way I can learn to view my daily life in a positive way, is by learning to look for positive in every situation. I view everything as an opportunity! Each opportunity is a means to becoming better. I believe that everything happens for a reason, during difficult times I look for a lesson, a purpose.
It's not like turning a switch and deciding that because you say so, you are going to behave in a positive way, you are going to think in a positive way, or act in a positive manner. Learning to change your thoughts, learning to become more positive takes hard work everyday...EVERYDAY!
It's been a constant battle which I fight daily.
I know that just as talking, thinking, and believing the negative thoughts I come up with in my mind,
it can and will tear me down,
I also now know that speaking positively, finding purpose in every situation,
I can be happy using positive thoughts and actions!
What the heck am I talking about?
Positive is being kind! Recognizing that we are all different and it's a good thing. It takes a team of all different kinds of people to accomplish great things, which is why DF is such a fantastic community! We recognize that we are all different, we all have strengths and weaknesses and support one another as we become better versions of who we are born to be, through various modes of training.
Positive is having Respect.
Respecting everyone, and treating one another with kindness doesn't mean we all have to be friends. It means smiling, holding your head up with confidence, holding the door, saying please and thank you; having manners.
I seriously can't stand when someone walks directly past me and acts as if I am invisible and not there. We are all walking this planet together, can you at least just acknowledge that we are here, smile and perhaps say hello?!
Positive is Helping Other People!
When you help others without expecting anything in return, you actually are helping yourself too.
Positive is having courage!
Having courage to stand alone, stand up for what you believe, for what you like, for what you want. Having courage is stepping outside your comfort zone and trying something new.
Positive is enjoying the journey; living in the moment, but knowing there are goals and dreams that are ahead!
Positive is reflecting, taking time to give yourself credit daily!
At night, I take a moment to think about everything/everyone I've encountered that day, including what I am grateful for and what makes me happy!
Positive is choosing my attitude!
I have the power to choose how my day will unfold by choosing my attitude. I choose to see the positive. I choose to be happy.
Positive is seeing from another perspective!
Positive is choosing to become the best version of myself regardless of anyone else's opinion! It's their opinion, they are free to have it, I don't have to like it, nor do they have to accept me! I need to accept me and be willing to stand up for myself, and stand up for what I want or need!
If I asked you to take a look back into your past, how would you see yourself?
When I think about my past, I often see myself as very sad. Although on the outside I was smiling, on the inside I was crying. So when I look back at my past, I see myself standing on the outside of the memory looking in, looking at myself, remembering how sad I was. It saddens me to know that I went so many years never truly being present in my world, always worrying about how I was "performing" in life, worrying what other people thought of me, worrying why I felt like I never truly fit in. Although I was very talented, I never allowed myself to accept awards or grades as achievement, rather I never felt they were truly earned, instead just given. I actually have a huge box filled with medals, trophies, plaques, awards, and pictures all turned upside down, in my parents attic. I didn't want them, I didn't believe they were real, or hard to obtain. I didn't realize I made great accomplishments instead I brushed them off as if anyone could get them. It literally made me physically sick thinking about being different, never fitting in, and telling myself that over and over again.
Overtime, my mind learned to focus only on negative things, never allowing myself to be proud of who I was.
The mind is so powerful, and by focusing all of my thoughts on negative and worry, that is what consumed me. I found myself in a deep dark place, walking amongst the world, feeling like a body on the outside, while everyone else walked on the inside. I developed a social anxiety, eating/exercise disorder, and manic depression.
SO HOW DID I FIND POSITIVE?
The story is long, both in the prior elements to how I found negative and how I climbed out of my dark hole, so I will sum it up. We all have stories! I am thankful for the support of my family helping me out of my hole, but in doing so, i had to be an active participant. I finally realized that if my mind was powerful enough to understand negative so well, it also could find positive, by doing the opposite of everything I did prior! I have learned that we are all blessed with our own unique talents, and i am gifted to have something that differs from others. I have learned to celebrate who I am, and work to becoming the best version of me, no one else! I have learned to be proud of the little things I do along the way to develop my story!
I am proud to say, that completing the BlackBear Triathlon at Beltzville was a milestone for me. I was able to finish with a smile, which wasn't a regular thing of my past, and I was also able to say I am proud of myself. Proud of what i did though-out the journey of training, proud of overcoming the race day hurdles, proud of myself for giving my best effort.
I wanted you to know why we celebrate Positive is Powerful!
Sometimes I wonder if people make assumptions about what the meaning is behind Positive is Powerful. I drive around with a Positive is Powerful sticker on my car and I wonder if people think I am nuts, if they laugh and think I view the world through "rose colored glasses?" It doesn't bother me to know people are making assumptions and perhaps judge me, but in the past it may have! By learning to find Positive, I have been able to take myself from the darkest of places to being an active, productive member of society.
I believe in being honest. I am genuine and caring. I am finding that by being me, and being confident, I am helping others to do so as well! Find what moves you, be proud of who you are! We are all born different!
They say if you don't like something, change it! Here is one of the quotes I live by, "be the change you wish to see in the world!"
Postive is Spreading Through the DF Community One Person at a Time! Has Positive Impacted YOU?!?!?!?!?!?
Anyone that knows my dad understands he doesn't speak much, a very quiet person! When he chooses to speak, it is usually important, but if he is pointing while speaking in a loud stern voice, its then, you better be listening closely because he is saying something profound! I was always crying, so as he spoke I continued to cry and cry unable to believe I could enjoy everyday or even more, want to enjoy everyday. He said, "Kerri, You make your life what you want it to be wherever you are." I listened, I heard, but I didn't believe him, however I never forgot those words.
It was years of constant struggle, a constant battle in my mind: positive self talk, followed by my negative echo: from as early as eight years old. I didn't know at the time I had a negative echo, what I knew was that I had a negative voice constantly telling me I didn't fit in, I wasn't good enough, I wasn't pretty, too fat, I could go on; understand if it was a negative thought, I thought it and believed it! It doesn't help when you lose faith, regardless of what your faith is, without it, you have no purpose, nothing driving you to Live!
I woke up, in a hospital where my loving, caring brother had taken me. In an attempt to escape from a feeling of hopelessness; causing constant nausea, crying, aches and pains, irrational thinking, bad decisions, I chose to consume too much medication (anti-anxiety) coupled with alcohol. The doctor said I had to be placed in an in-patient, psychiatric unit. I flipped! I had been training for a big triathlon and wasting time in a hospital was not in my pre-race plans. He was adamant, and I was placed in the hospital. (I realized after days of walking and running the halls, doing push-ups and sit-ups that this was in their eyes, crazy behavior and if I planned to get out of there I needed to tone it down!) Colored pencils and paper proved to be very soothing! I managed to convince them that I was feeling fine, just like I did to everyone that I surrounded myself with in my daily life! The difference is, I knew I wasn't, and I refused to leave the hospital until they enlisted me in their outpatient behavioral health program! This was the life changing event for me! I chose to listen to what the therapists were teaching; how to recognize our thoughts, feelings and actions, then make changes so the outcome is different than we had in the past. Make no mistake, changes do not happen overnight, nor do they take place without constant attention, hard work, and a support system. It has been five years of constant attention to my thoughts, feelings, and actions... but I can finally say, I believe you dad!
Positive is Powerful!
It's not about moving away, or complaining about everyone and everything around you, or generalizing everyone as a stereotype you made up in your mind... It's about taking initiative for who you are, what you are doing and choosing to make changes to enjoy everyday right where you are! It's about being proud of who you are and your unique qualities and talents, not comparing yourself to others, or trying to "fit-in." Opportunities... to enjoy each day, to learn, to grow, to develop...are all around us, everyday! Look around and see the great people, there are many!!! Stop focusing and wasting your energy on those that frustrate you... Look at the gorgeous views surrounding you, its truly beautiful! stop looking for what's "wrong" with it, and the reasons you want to escape..
Re-focus! Live a life you don't need to vacation from!
Start paying attention to what you say to yourself and to the people around you! Pay so much attention to becoming the best version of you, to improving the immediate community around you that you have no time or energy to worry or speak about someone else.
You are in control!!! you make your life what you want it to be regardless of where you are! So start Living! Make this the best year of your life! Celebrate your individuality! Embrace who you are and become the best version of yourself! Stop making excuses, and start making changes! Look for the positives, they are there!
Positive is Powerful!
You have a choice to be happy!
My nana gave me a small, silver coin I kept with me at all times. On it, it said, "God, grant me the serenity to accept the things I cannot change, to change the things I can and the wisdom to know the difference." Whether you believe in god or have faith in something else, the words are wise. We must understand there are things we cannot change, and there are things we can. The key is to learn there is a difference and act accordingly!
Why do I speak about the importance of positive self talk to our youth and adults wherever I get the opportunity?
I know I'm not alone and by speaking up and letting others know they too have the power to be happy regardless of their current situation, I may help just one person find the courage to start listening to their positive voice and taking appropriate action to learn to stop the negative echo. I want to help someone understand they should be proud of who they are, who they were born to be; to encourage them to become the best version of themselves!
Positive is Powerful!
See from a different perspective!