Fresh Start

After having a stomach virus, it is really difficult to start eating again. Everything I think of just makes me feel queasy. I have decided I am going to do another official round of Whole30. I truly believe when you find something that helps you get on track and stay there the longest of any other program, work it!!

freshstart

So I will be working this program for another 30 days. Full on. No off days. My stomach will totally be fixed, and I will be feeling like a million bucks once the end of June gets here.

The first of August will be a complete year since I was first introduced to Whole30. I plan to really evaluate how my nutrition changed over the year. I have an idea of what I am going to find. I’m looking forward to the surprises though. There are always benefits that I didn’t realize were present.

So what about you? Do you need to reboot? What is it that works for you?

What Not To Wear – Motivation Edition

I’m sure you are familiar with the show What Not To Wear. Well this blog post will be a spin on that topic. Not because the fashion, not because of vanity but for motivation.

I’m going to focus on time that you have at home after work or on the weekend. How do you dress whenever you get home from work? Do you stay in your work clothes until time for bed? Are you like a lot of women (like me) who begin to shed the bra I soon as you walk in the door? Do you get out of your work clothes and into something more comfortable? Believe it or not, your answers to these questions can determine whether you will be motivated to exercise or not.

I have been thinking about this topic for quite some time. I decided I would do a blog post on the decisions that I make. In one picture you see a blue gown. In another picture you’ll see a workout outfit complete with shoes and Fitbit. The one that I choose will greatly determine how the remainder of my day will go. Let’s take a look at each of those hangers.

Hanger 1 is the blue gown. I admit when I am at home after working, I want to be comfortable.  After a whole day of being in a 44DDD bra, I am definitely ready to shed the bra. My shoulders have red imprints on them from the pull of gravity. My back is tired from that pressure also, so if I go home and change into that blue gown, then you can forget it. The most exercise I am going to get will be from moving around the house. This is generally the type of decision that I have been making until now.

Hanger 2 is the workout outfit. It doesn’t really have to be just a workout outfit. It can actually be my “getting comfortable outfit” too. The difference, however, is the bra because as I mentioned if the bra comes off all deals are off. Interestingly enough, when I put on the workout outfit, complete with my socks and my shoes, I am pretty comfortable even with the bra still on. Now, I say that having not been in the bra all day long, so just for long enough to take a walk and then get back in and get a shower and get changed into something comfortable I’m sure that would be okay too if it is a workday.

¬†Picture three. This is the decision I made today on a day off first thing when I woke up. I chose a workout outfit with my Fitbit, my socks, and shoes. As soon as I got my shoes on, something interesting happened. I filled up my water bottle and headed out the door for a one mile walk. I’m participating in a challenge from someone on FB, I Lost Big And So Can You, to walk a mile a day for 30 days. Since I do tend to be tired after work, my goal is to walk my mile at lunch during the week, or just before I pick up my son at the YMCA.

So I am motivated to get active, motivated by someone to walk a mile a day, and now motivated by the positive choice that I made in clothing. So let’s get moving. I’m glad that I made the choice I did today. While this idea of choosing the blue down or choosing the workout outfit was more of a theory for this blog post initially, testing it today showed me that what I choose to wear does have A LOT to do with whether or not I take additional steps. At least, it is true for me. Do your own test to see if it is true for you.

If you are that type of person who comes home tired and just wants to shed those work clothes and get comfortable, choose the comfortable workout clothes. That means that you need to have comfortable workout clothes. Look I know the struggle of not being able to find workout clothes. For a long time I was a 4X and a 5X in some sizes. Now, I am a 3X/4X. The point is that I kept looking and I found clothes that work for me. Since the pants I wear now aren’t available anymore, I will be buying a couple of pairs in the current size and the next size down once I find them again. I highly recommend Cato Plus. If you have suggestions, PLEASE share with us in comments!!

In summary, I am out to get healthy. Dress to impress your goals–not other people. Unlike the television clothes, don’t think twice about what other people think of what you have one. If it motivates you to exercise, wear it! Find clothes that work for you. Most importantly find comfortable shoes. Find things that motivate you and get moving. Let’s do it!

GoFundMe/241Journey

I am SO excited to announce that I am taking the next step in my journey by starting a GoFundMe/241Journey campaign. This comes at a perfect time after the post on creating your own group of support. This, however, is a little different. It is my motivation.

I am highly motivated by helping others be successful. It causes a “practice what you preach” response in me, which really helps me dig deep in pursuit of my goals. I also feel that as I experience success in reaching my goals, my success will in turn motivate those who I am assisting. It’s an awesome cycle!

I have been faced with opportunities to help people who are obese/morbidly obese. I don’t charge anyone to help them, and in cases when I buy something that will help them reach a goal, I don’t request repayment. I am by no means rich. I just believe in paying it forward when I am able to. Limited funds, however, prevent me from being to cast a wider net. I can help one person here and one person there, but I would like to really be able to reach out and begin building a much larger network.

GoFundMe/241Journey will offer that opportunity. There are a lot of people out there who say, “Oh, I’d love to help but I don’t have the skill or the time,” and helping to fund this campaign will allow them to do just that without needing skill or time. They help others through making it financially possible for me to assist participants in eliminating as many obstacles to good health/nutrition/fitness as possible.

Notice the new menu at the top of this blog. I will be providing regular feedback also to allow donors to know just how effective their support was. NOTE: 100% of the funds received will be used to assist participants.

Please take time to share this post with your friends across all social media avenues. You’ll notice there is a list of share buttons at the end of this post. Thank you for sharing, and if you choose to support my campaign, thank you, thank you, thank you for paying it forward. May it return to you 100 fold!

 

Rx & Cleaner Eating Compliant – 7 days

I have learned that treating my triggers as drugs is the best way for me to succeed in keeping them in check. Well, ok, maybe not like a drug because people who suffer from drug addiction should abstain completely for their overall health (and maybe I should treat food that way too…but you have to eat…just not chocolate).

So to explain, I have already been drinking only water. I have done so well with that. I am nearing 160 days of drinking water only. Even if I try to sip 100% apple juice, it is SO sweet, I can’t stand to drink it (100% juice and milk on occasion are ok because I don’t have problems with those). Well, I restarted my cleaner eating challenge. I have tried this several times and failed to stay compliant. Using the word compliant or non-compliance really helps me understand that I’m not sticking with something that I should be.

I’m not trying to element anything permanently. I am trying to learn to CONTROL the foods and behaviors that tend to present themselves. 1. I have a difficult time taking medication. I hate it. I don’t want to take it, but I need to take certain medications. This week, I was almost 100% compliant. I did miss one evening dose. So I am drinking water, taking my meds, and I have also started focusing on eating cleaner throughout the week. I have had 2 meals that we’re “clean,” but all others were. Most of my meals were in smaller portions than I am used to taking for myself, and once I ate too much (soup).

This is significant because while the soup itself wasn’t unhealthy, the corn chips that I ate with it were. I also made some homemade chocolate syrup to make chocolate milk with. One thing I think occurred with this though was moderation. I was able to use some chocolate to make chocolate milk. Not exactly what I should be consuming, but the smaller amount of chocolate really helped out. I was able to have a little chocolate without having a whole candy bar, or whatever.

I am going to continue working on eating cleaning. I feel better. I feel thinner and more in control of my life. Nothing will be perfect, but it will be different.

How to Accept Need for Change : Create a Written Plan & Post It

When considering how to accept the need for change, creating a written plan is very important for success. It isn’t just having a goal. I think we are all very good at setting a goal like “I want to lose weight,” but that isn’t an effective goal. It’s too broad, vague, and leaves too much wiggle room.

For example, if I set the goal “I want to lose weight,” my outcomes (measurable results of the goal) would be very difficult to measure. What do I measure? For starters, weight, but what else other than weight? According to my goal, there is nothing else to measure, so what happens? We are permitted to continue on and on in our pursuit, and in five (5) years we are still “wanting to lose weight,” yet are at the same place we were when we started. If you want to see a perfect example of an ineffective goal, look at my weight loss widget. Even though I am the queen of goal setting, I obviously wasn’t all that serious about losing yet because you’ll see how my weight ping pongs along.

So how do we fix that? How do we create an effective goal? We need to answer the basic questions that we ask about anything we want to know about.

Who: me (you)

What: Lose weight (broad); Lose 2 lbs a week (short term/ongoing); Lose 5 lbs (short term); Lose 150 lbs (long term)

When: Before a special event (broad); For each Weight Watchers meeting (short term/ongoing); within 3 weeks (short term); with 2 years (long term)

Why: This needs to be specific. To fit into a new outfit for a special event is one way to be specific, but that’s not the “important” point. For those who have a lot to lose like I do, this is going to be a “journey.” It is really easy to forget the “why,” if you aren’t specific enough. My reason is to add as many years to my life as I can to LIVE and THRIVE with my husband and newest addition to my family, my son who is just 15 months old now. For some people, it may not be as worrisome to think of the future, but for someone who is morbidly obese and 41 years old, it is VERY worrisome because of the medical conditions that I can add or worsen by not considering it very serious! While my “Why” is somewhat specific, it isn’t specific enough. I need to add something that can actually be measured. A blood work panel and doctor’s suggestion of ideal weight FOR ME will work.

Where: In this particular case, it will be a goal that will be active no matter where you are (including at your favorite restaurant, so don’t forget that). There are no “free zones.”

How: This will vary according to your body type, medical condition, and amount of weight to lose. This would be a great time to go for a check up with your doctor. Tell them in advance it is to discuss a weight loss plan and ask them to schedule you a full blood panel before your appointment, so you can discuss which plan would be best considering your numbers. P.S. Ask for a copy of it. There’s a lot to be learned from this document.

So we just finished the planning phase. Now, we will use that information to create our goal statement:

241Lady is going to set a short term/ongoing goal (which is easiest to make adjustments to as needed) of losing a minimum of 1 lb per week (52 lbs/yr), effective immediately with 2 meals a week being “cheat” meals until I reach a weight my doctor and I agrees to be healthy (I’ll fill this in after my appointment), and definitely not until I have reduced my need for any prescriptions currently being used for conditions that are related to obesity such as chronic fatigue, thyroid dysfunction (at least lowering it as far as possible), diabetes (same here), etc., for the purpose of improving health in hopes of lengthening life span to experience my son grow up and start a family of his own (and to meet my grandchildren). This plan is effective everywhere I go (vacations included), following a low glycemic eating plan and incorporating increasingly challenging exercise to improve cardio and respiratory endurance.

Now this statement could be posted as is, but it’s a little difficult to see the important points. Be creative in how to correct that (or just a basic list):

Who: 241Lady

What: Lose min 1 lb/week

When: Effective immediately until Doctor agrees to end

Why: Extend life expectancy and enjoy life with son/family

Where: Everywhere, even vacations

How: low glycemic diet, eating 5-6 very small meals a day, with 2 cheat meals a week, exercise for purpose of cardio/respiratory strength and endurance

When you get your plan written out and rendered down to brief, yet concise, statements, print it out and post it where you can see it. Make yourself view it by setting an alarm on your phone and maybe put dates and checkmarks to show when you read it. This is just to constantly remind you of your goal. You’ll want to do this at least once per week.

Another reason for posting it and requiring a weekly reading is for adjustments. You may find that your plan isn’t working and you need to change something. You’ll want to give yourself a good month to get everything going before making any big changes, but after that time has passed, if there hasn’t been some changes in what you see and feel, then you need to tweak a few things. Those tweaks may not change your written plan, but they will change the way that you accomplish it.

Ok, so that is the goal for the week. Write your plan and post it. I want to hear from you. You’ve been so quiet so far, and I know that you’re out there reading. Please comment if only to say, “I’m going to try this.” I would love to know that you’re out there. Hope to hear from you soon!!