It happens from time to time to all of us. Sometimes it hits on mile 3, other times it hits on mile 18.
Then there are days when it hits while on the elliptical. The worst is when it hits and you haven't even gotten out of bed yet.
I'm talking about the wall-the invisible, yet giant mental wall. It's miserable, isn't it? It can knock the wind out of you, and it can be so overwhelming to take on. Sometimes it feels like you're never going to break through it, and yet when you do, what an amazing feeling! You feel like you can conquer anything.
Oh yes, I have hit more than my share of mental walls throughout the last several years, but I have broken through all of them as well. It takes time, determination and sometimes, good old-fashioned physical work.
That mental wall is what will keep you from achieving what you want in life. That mental wall will drag you into that dark hole that you want so badly to avoid. It's that mental wall that will defeat you if you don't defeat it.
Listen: most things in life are 2/3 mental work and 1/3 physical work. Why is that? Well, think about it- when you get in a rut, you tell yourself things like "I can't do this, it's impossible." "It's too hard, so I should just quit now." "I don't have the energy to do this anymore, it's getting too hard." "It's no use, I should stop while I am ahead." Then, what happens? Well, you turn out to be right. BUT, what happens when you tell yourself things like "I can do this!" "I have gone through so much more and survived, so I can get through this." "I am strong enough, and I won't quit until I finish." "Quitting is not an option!" Amazingly, you also turn out to be right.
It's called attitude, and having a positive one will make all the difference in the world. If you tell yourself you can't, then you'll be right. If you tell yourself you can, then you'll be right. It's your choice as to what you want to be right about.
Once you conquer the mental wall you're facing, it's easy to make your body follow your brain. If you are trying to lose weight, you start by retraining your brain how to eat properly. Once your brain is trained, your body follows and amazing things happen. If you don't train your brain first, then you won't stay committed to your cause. That's how it is with everything-from losing weight to running a marathon, or finally getting that degree. It all starts in your head, then the rest follows.
Here are a few things I've learned about breaking through that mental wall:
1-Think about the goal you want to achieve
2-Make a plan how you're going to achieve that goal
3-Write the goal and plan down and place it where you can see it every day
4-Put a smile on your face and tell yourself "I CAN DO THIS"
5-Keep a positive attitude
6-Believe in yourself
7-Have a support group (family, friends, etc)
8-Work hard every day. Realize some days your best is 80% and some days your best is 120%-as long as you did your best, it's good enough
9-Measure your progress. When you see how far you've come, it's easier to see how much closer you are to reaching your goal
10-Don't dwell on your failures-learn from them
11-Celebrate your successes
12-Keep moving forward, not backward
You can do anything you put your mind to. It's time to knock through your mental wall, move forward and make a difference. Good luck!
Sunday, March 27, 2011
Sunday, March 20, 2011
Emotional Eating
When you are upset or stressed, do you turn to food? Do you find yourself eating those "comfort" foods to take your mind off of whatever problem you're facing, only to feel worse afterward? If so, then join the club. As a matter of fact, around 10% of men and almost 90% of women are "emotional eaters".
Emotional eating has it's roots in actual emotions, that is why it's called emotional eating. So, what are some of these triggers that cause us to raid the fridge or head to the drive-thru?
* Anger
*Stress
*Frustration
*Sadness
*Shame
*Disgust
*Fear
*Loneliness
*Jealousy
*Restlessness
*Boredom
*Hopelessness
And, the list goes on. People frequently turn to food as a way to make themselves feel better. In reality, not only is their problem they were trying to forget still there, but they have now compounded things by adding guilt and frustration about what or how much they have just eaten. In the long run, this cycle can also lead to physical health problems.
So, how do you end the cycle of emotional eating? Here are some tips to help you through:
1- Think before you eat.
The next time you reach for that bag of chips or that box of pop tarts, ask yourself: "What set me off?" "How do I feel now, and how am I going to feel after I eat this?" Even if asking yourself these questions doesn't stop you at that moment, at least you are aware of your emotions and you realize you have a choice.
2-If you must eat, aim for the healthier stuff.
Instead of inhaling those glazed doughnuts or that half gallon of ice cream (yes, I know how emotional eating can be), reach for fruit, veggies, or if all else fails, some chips and salsa. That way, when you are over that emotional roller coaster, instead of feeling like you have a brick in your stomach and creating health issues, you have at least fed your body something of nutritional value and less calories, and your conscience has less guilt.
3-Find other ways to fill your emotional needs.
When you feel like you are falling off that emotional cliff, go for a walk, a bike ride or a swim. Find a hobby that you enjoy and will take your mind off of your problems. Call a friend and talk until you have made it over that hurdle. Put on some upbeat music and dance until you're able to think clearly again. The important thing is that you break that habit of turning to food for comfort and answers.
With all of this said, that doesn't mean you need to deprive yourself of all of the delicious things in life. However, there is a difference in eating when you are hungry and eating as a way to "medicate". This requires self awareness and some behavior modification. It takes time, practice and patience. You can do it.
**If there are underlying issues to your emotional eating that can't be resolved on your own, then it's best to consult a physician for further guidance.
Emotional eating has it's roots in actual emotions, that is why it's called emotional eating. So, what are some of these triggers that cause us to raid the fridge or head to the drive-thru?
* Anger
*Stress
*Frustration
*Sadness
*Shame
*Disgust
*Fear
*Loneliness
*Jealousy
*Restlessness
*Boredom
*Hopelessness
And, the list goes on. People frequently turn to food as a way to make themselves feel better. In reality, not only is their problem they were trying to forget still there, but they have now compounded things by adding guilt and frustration about what or how much they have just eaten. In the long run, this cycle can also lead to physical health problems.
So, how do you end the cycle of emotional eating? Here are some tips to help you through:
1- Think before you eat.
The next time you reach for that bag of chips or that box of pop tarts, ask yourself: "What set me off?" "How do I feel now, and how am I going to feel after I eat this?" Even if asking yourself these questions doesn't stop you at that moment, at least you are aware of your emotions and you realize you have a choice.
2-If you must eat, aim for the healthier stuff.
Instead of inhaling those glazed doughnuts or that half gallon of ice cream (yes, I know how emotional eating can be), reach for fruit, veggies, or if all else fails, some chips and salsa. That way, when you are over that emotional roller coaster, instead of feeling like you have a brick in your stomach and creating health issues, you have at least fed your body something of nutritional value and less calories, and your conscience has less guilt.
3-Find other ways to fill your emotional needs.
When you feel like you are falling off that emotional cliff, go for a walk, a bike ride or a swim. Find a hobby that you enjoy and will take your mind off of your problems. Call a friend and talk until you have made it over that hurdle. Put on some upbeat music and dance until you're able to think clearly again. The important thing is that you break that habit of turning to food for comfort and answers.
With all of this said, that doesn't mean you need to deprive yourself of all of the delicious things in life. However, there is a difference in eating when you are hungry and eating as a way to "medicate". This requires self awareness and some behavior modification. It takes time, practice and patience. You can do it.
**If there are underlying issues to your emotional eating that can't be resolved on your own, then it's best to consult a physician for further guidance.
Tuesday, March 15, 2011
St. George Giveaway!!!
Ok everyone, listen up:
The PINK Series 5K is having a giveaway! What is the PINK Series? Glad you asked.
The PINK Series is an all-ladies running series based out of Utah. It first debuted in Park City in October 2010 as Utah's first all-women's half marathon. For those of you who ran the race, you know how fantastic it was-from the SWAG bags all the way to the finish-line food. For those of you not yet familiar with PINK........now is the time to hop on board. Gentlemen: although this is an all-women's race series, they are always looking for volunteers-and what a better way to help support the women in your life than by volunteering at a race they're running in?!
The PINK Series has expanded in 2011: Alpine 5k on April 23rd, Logan 10K on August 6th, Park City Half Marathon on October 8th.
As is the PINK style, they are kicking things off with a two-night getaway to St. George, Utah! This getaway will also include $100 in food vouchers, as well as a few other goodies to make your vacation complete.
All you have to do is make sure you have registered for the Alpine 5K no later than Friday, April 1, 2011. It's really that simple!!!! The drawing will be held shortly afterward and the winner will be notified.
Get your mother, sister(s), girlfriends together and make this a group event. Even better: sign up for all three races and have an experience that you will never forget. The Race Directors at PINK know how to pamper their runners and they go all out from the beginning all the way to the end. It's worth it, I promise!
Just click the link on my blog labeled PINK SERIES and get registered.
I will be at all three races- I hope to see you all there. GOOD LUCK!
No More Excuses (Part Two)
Today, we are going to touch on some of the "Exercise Excuses".........I know, you have been anxiously awaiting this moment. :)
Excuse #1:"I'm too busy"
Reply: Really? You can't find 30-60 minutes anywhere in your day? Hmmmm.....again, it's about priority. Basically, things like television and playing on the computer are more important than becoming healthier. If that's the case, then watch tv while running on the treadmill, or while you're on YouTube, pull up some fun exercise videos and work out to them. If your schedule truly is jam-packed from the moment you wake up until you go to bed, then get up 30 minutes earlier each day and work out then-That's what I found I needed to do. Sure, it was an adjustment at first, but now if I don't start my day with a good workout, my whole day gets thrown off. Get up and get that blood pumping!
Go for a walk on your lunch break. Get some friends from work, bring your walking/running shoes, and get moving. Having a buddy helps keep you motivated. Better yet, grab your kids, spouse/partner and your dog and go for a brisk walk. Making exercise a family event not only helps bring the family closer, it helps the family become healthier. If your shows are really that important-record them and watch them later!
Excuse #2: "I get bored"
Reply: Change it up! If you do the same thing day in and day out, of course you're going to get bored. During the winter, I usually run indoors (for several reasons). It's during this time of year when I go stir crazy-I have the hardest time being cooped up indoors, staring at the same walls every day. So, I have to mix things up so I'm not bored. Sometimes I run; other times I workout on the elliptical; I do various strength training exercises every day, but I make sure I mix that up as well. When I feel that boredom bug hitting, I hit a Zumba class or a cycling class.
On a side note: my kids love Just Dance and Just Dance 2 on the Wii. I love it because it actually keeps them active instead of sitting like rocks in front of the tv. Well, each week as part of our family night, we have a "dance off" and it can be quite the workout-and, it's fun! The point is, use your imagination and you'll beat the boredom bug.
Excuse #3: "I hit a plateau/I can't lose weight"
Reply: I combined these two because they are similar. There can be several reasons why this happens. First off, everyone "hits a plateau" once in awhile. The reason: our bodies go into "survival mode". Your body hits a point where it feels it needs to hold onto any fat reserves that are available. Basically, push yourself to the next level. Run an additional 5-10 minutes a day, or raise your resistance level on the elliptical or treadmill, etc. Doing this breaks you through that mental wall and jumps you over that plateau and onto the next level. You'll begin to see and feel a difference, and then that's when you take it to the next level......you get the idea. Also, remember that as you begin to gain and maintain muscle, it weighs more than fat does. But, this is what you want!
As for not being able to lose weight no matter how much you exercise.......the same concept. Another factor could be your eating habits. It doesn't really matter how much you exercise, if you aren't careful with your eating habits, you totally undo all of the work. Here are a few tips:
1-Portion Control: You've heard the saying "Don't eat more than the size of your fist", well it's true. We live in a "Super Sized" world where we think we have to get the largest portion and actually eat all of it. We eat until we are so full we feel sick. It's time to train your brain (and stomach) to stop eating when you are no longer hungry-not when your stomach feels like it's going to explode. It will take a few days to get used to this, and you may think you are going to starve yourself to death-but you won't. You are just getting your body used to eating like it should, not like it has been.
2-Don't eat late. Seriously, you are just messing up your metabolism when you eat late. Try to make your last meal (dinner) no later than 6pm, and don't make it a heavy dinner. If you absolutely have to have a snack, then don't make it past 8pm, and make it something light (like a piece of fruit or a handful of popcorn). Eating late not only messes up your metabolism, but it makes your body work harder while you're sleeping at night. You don't sleep as well, and you may even wake up still feeling tired.
3-Walk away from the fast food. I won't go into details now (that's another post), but fast food is a great way to guarantee that you won't lose weight. Sure, there are some healthier fast food options, but for the most part, when you consume those burgers, fries, and drinks, you are consuming a lot of saturated (the bad kind) fat, sodium, cholesterol, and sugars. Do your body a favor and STAY AWAY.
Well, that's it for today. We will tackle more over the next week.
Excuse #1:"I'm too busy"
Reply: Really? You can't find 30-60 minutes anywhere in your day? Hmmmm.....again, it's about priority. Basically, things like television and playing on the computer are more important than becoming healthier. If that's the case, then watch tv while running on the treadmill, or while you're on YouTube, pull up some fun exercise videos and work out to them. If your schedule truly is jam-packed from the moment you wake up until you go to bed, then get up 30 minutes earlier each day and work out then-That's what I found I needed to do. Sure, it was an adjustment at first, but now if I don't start my day with a good workout, my whole day gets thrown off. Get up and get that blood pumping!
Go for a walk on your lunch break. Get some friends from work, bring your walking/running shoes, and get moving. Having a buddy helps keep you motivated. Better yet, grab your kids, spouse/partner and your dog and go for a brisk walk. Making exercise a family event not only helps bring the family closer, it helps the family become healthier. If your shows are really that important-record them and watch them later!
Excuse #2: "I get bored"
Reply: Change it up! If you do the same thing day in and day out, of course you're going to get bored. During the winter, I usually run indoors (for several reasons). It's during this time of year when I go stir crazy-I have the hardest time being cooped up indoors, staring at the same walls every day. So, I have to mix things up so I'm not bored. Sometimes I run; other times I workout on the elliptical; I do various strength training exercises every day, but I make sure I mix that up as well. When I feel that boredom bug hitting, I hit a Zumba class or a cycling class.
On a side note: my kids love Just Dance and Just Dance 2 on the Wii. I love it because it actually keeps them active instead of sitting like rocks in front of the tv. Well, each week as part of our family night, we have a "dance off" and it can be quite the workout-and, it's fun! The point is, use your imagination and you'll beat the boredom bug.
Excuse #3: "I hit a plateau/I can't lose weight"
Reply: I combined these two because they are similar. There can be several reasons why this happens. First off, everyone "hits a plateau" once in awhile. The reason: our bodies go into "survival mode". Your body hits a point where it feels it needs to hold onto any fat reserves that are available. Basically, push yourself to the next level. Run an additional 5-10 minutes a day, or raise your resistance level on the elliptical or treadmill, etc. Doing this breaks you through that mental wall and jumps you over that plateau and onto the next level. You'll begin to see and feel a difference, and then that's when you take it to the next level......you get the idea. Also, remember that as you begin to gain and maintain muscle, it weighs more than fat does. But, this is what you want!
As for not being able to lose weight no matter how much you exercise.......the same concept. Another factor could be your eating habits. It doesn't really matter how much you exercise, if you aren't careful with your eating habits, you totally undo all of the work. Here are a few tips:
1-Portion Control: You've heard the saying "Don't eat more than the size of your fist", well it's true. We live in a "Super Sized" world where we think we have to get the largest portion and actually eat all of it. We eat until we are so full we feel sick. It's time to train your brain (and stomach) to stop eating when you are no longer hungry-not when your stomach feels like it's going to explode. It will take a few days to get used to this, and you may think you are going to starve yourself to death-but you won't. You are just getting your body used to eating like it should, not like it has been.
2-Don't eat late. Seriously, you are just messing up your metabolism when you eat late. Try to make your last meal (dinner) no later than 6pm, and don't make it a heavy dinner. If you absolutely have to have a snack, then don't make it past 8pm, and make it something light (like a piece of fruit or a handful of popcorn). Eating late not only messes up your metabolism, but it makes your body work harder while you're sleeping at night. You don't sleep as well, and you may even wake up still feeling tired.
3-Walk away from the fast food. I won't go into details now (that's another post), but fast food is a great way to guarantee that you won't lose weight. Sure, there are some healthier fast food options, but for the most part, when you consume those burgers, fries, and drinks, you are consuming a lot of saturated (the bad kind) fat, sodium, cholesterol, and sugars. Do your body a favor and STAY AWAY.
Well, that's it for today. We will tackle more over the next week.
Friday, March 11, 2011
No More Excuses (Part One)
Today we are going to begin tackling the "Nutrition Excuses".
I saw that-Stop rolling your eyes!
Seriously, proper nutrition is more than eating healthy, and it's more important than you think...........
With that said, let's continue. We'll start with some of the top excuses used:
Excuse #1: "I don't need to watch what I eat, I'm skinny".
Reply: Think again! Just because you are thin (skinny), doesn't mean that you are healthy. In fact, I know more overweight people who are healthier than a lot of skinny people. How is that possible? It's usually because those who are skinny aren't getting enough vital nutrients that their bodies need. Sure, they eat-but, usually what they are eating is full of sugar, fat, and carbonation. On the flip side, sometimes it's because they are half starving themselves. Skinny people may not have a weight issue, but the other health issues they may have can be just as dangerous. In order for your body to maintain health, strength and energy, it requires nutritional balance. More to come about this later.
Excuse #2: "I don't like to count calories".
Reply: I don't either. In fact, when I first started doing it, I thought I was going to lose my mind. BUT, I stuck with it-and after looking through a week's worth of my food journal, I realized exactly how much crap I was putting into my body. I also learned how to hold myself accountable for everything I consumed, which made me accountable for my energy levels and my health. I became more stingy with where I allowed my calories to come from. I began to eat better, and with that I gained more energy, and I was sick less and less. I even found myself losing weight. Really-you only need to "count" calories in the beginning-once you get familiar with the contents of food and what your caloric allowance should be, it becomes second nature. I don't even have to think about it anymore. It really is that easy. I would be more than happy to help you get started.
Excuse #3: "Healthy food has no taste".
Reply: I used to think the exact same thing. I didn't think that anything that was "fat-free", "sugar-free" or "low calorie" could have any flavor. Plus, anything remotely "diet-like" usually had a funny aftertaste.
Well, guess what? In the last two years, I have found A TON of healthy, fat-free, low-fat, sugar-free and low-calorie foods that taste wonderful. I have even been able to broaden my "food horizons" by trying new things and finding that I enjoy them. You would be surprised at how good some of those sugar-free ice cream flavors taste. And, fat-free cottage cheese.........it tastes the same as regular cottage cheese. Oh, I can go on and on........
However, I will end this post now. We will tackle more of those excuses on the next post. In the meantime, I want to invite each of you to keep a DETAILED food journal for one week. That's right- jot down when you eat 20 M&M's (or 50), every doughnut you eat, pretzel, carrot, cup of ice cream......you get the picture. It takes some conscious effort, and it will drive you crazy at first-but, aren't you the least bit curious about what you put into your body in a 24 hour period? Just give it a try..............then, go online and look up how many calories are in each of the items you've eaten-add those calories up and see exactly how much you consume on average each day.
Stay tuned for more :) .....................................
I saw that-Stop rolling your eyes!
Seriously, proper nutrition is more than eating healthy, and it's more important than you think...........
With that said, let's continue. We'll start with some of the top excuses used:
Excuse #1: "I don't need to watch what I eat, I'm skinny".
Reply: Think again! Just because you are thin (skinny), doesn't mean that you are healthy. In fact, I know more overweight people who are healthier than a lot of skinny people. How is that possible? It's usually because those who are skinny aren't getting enough vital nutrients that their bodies need. Sure, they eat-but, usually what they are eating is full of sugar, fat, and carbonation. On the flip side, sometimes it's because they are half starving themselves. Skinny people may not have a weight issue, but the other health issues they may have can be just as dangerous. In order for your body to maintain health, strength and energy, it requires nutritional balance. More to come about this later.
Excuse #2: "I don't like to count calories".
Reply: I don't either. In fact, when I first started doing it, I thought I was going to lose my mind. BUT, I stuck with it-and after looking through a week's worth of my food journal, I realized exactly how much crap I was putting into my body. I also learned how to hold myself accountable for everything I consumed, which made me accountable for my energy levels and my health. I became more stingy with where I allowed my calories to come from. I began to eat better, and with that I gained more energy, and I was sick less and less. I even found myself losing weight. Really-you only need to "count" calories in the beginning-once you get familiar with the contents of food and what your caloric allowance should be, it becomes second nature. I don't even have to think about it anymore. It really is that easy. I would be more than happy to help you get started.
Excuse #3: "Healthy food has no taste".
Reply: I used to think the exact same thing. I didn't think that anything that was "fat-free", "sugar-free" or "low calorie" could have any flavor. Plus, anything remotely "diet-like" usually had a funny aftertaste.
Well, guess what? In the last two years, I have found A TON of healthy, fat-free, low-fat, sugar-free and low-calorie foods that taste wonderful. I have even been able to broaden my "food horizons" by trying new things and finding that I enjoy them. You would be surprised at how good some of those sugar-free ice cream flavors taste. And, fat-free cottage cheese.........it tastes the same as regular cottage cheese. Oh, I can go on and on........
However, I will end this post now. We will tackle more of those excuses on the next post. In the meantime, I want to invite each of you to keep a DETAILED food journal for one week. That's right- jot down when you eat 20 M&M's (or 50), every doughnut you eat, pretzel, carrot, cup of ice cream......you get the picture. It takes some conscious effort, and it will drive you crazy at first-but, aren't you the least bit curious about what you put into your body in a 24 hour period? Just give it a try..............then, go online and look up how many calories are in each of the items you've eaten-add those calories up and see exactly how much you consume on average each day.
Stay tuned for more :) .....................................
Tuesday, March 8, 2011
What's Your Excuse?
Nutrition Excuses
"I don't need to watch what I eat, I'm skinny"
"I don't know how to eat healthy"
"I don't like to count calories"
"It's too expensive to eat healthy"
"Healthy food has no taste"
"Junk food tastes so much better"
"I don't like vegetables"
Exercise Excuses
"I'm too busy"
"I got burned out on exercise"
"I get bored"
"It hurts"
"I can't afford it"
"I hit a plateau"
"I can't lose weight"
"I hate exercising"
"I can't stay motivated"
"I can't stay committed"
"I don't belong in a gym"
"I like being lazy"
"I have bad knees"
" I have a bad back"
Any of these sound familiar? Honestly, I have heard just about every excuse in the book why people avoid exercise and eating healthier. In fact, I used to use some of these excuses.
The truth of the matter is, it just isn't a priority. Think about it: when something is important to us, we make it a priority-no matter what it is. We find the time, the money, the motivation, etc. We forget about the excuses "why not to" and find reasons "why to". Well, it's the same concept with your health. This is your body and it's the only one you have-Why not take better care of it?
In my next post, we will discuss ways to tackle these excuses and get on the right track to a healthier you.
But, just for the fun of it, I am curious- What Is YOUR Excuse?
"I don't need to watch what I eat, I'm skinny"
"I don't know how to eat healthy"
"I don't like to count calories"
"It's too expensive to eat healthy"
"Healthy food has no taste"
"Junk food tastes so much better"
"I don't like vegetables"
Exercise Excuses
"I'm too busy"
"I got burned out on exercise"
"I get bored"
"It hurts"
"I can't afford it"
"I hit a plateau"
"I can't lose weight"
"I hate exercising"
"I can't stay motivated"
"I can't stay committed"
"I don't belong in a gym"
"I like being lazy"
"I have bad knees"
" I have a bad back"
Any of these sound familiar? Honestly, I have heard just about every excuse in the book why people avoid exercise and eating healthier. In fact, I used to use some of these excuses.
The truth of the matter is, it just isn't a priority. Think about it: when something is important to us, we make it a priority-no matter what it is. We find the time, the money, the motivation, etc. We forget about the excuses "why not to" and find reasons "why to". Well, it's the same concept with your health. This is your body and it's the only one you have-Why not take better care of it?
In my next post, we will discuss ways to tackle these excuses and get on the right track to a healthier you.
But, just for the fun of it, I am curious- What Is YOUR Excuse?
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