I've been thinking about this question a lot lately... it applies to everything in life, not just health and/or fitness related goals. If you want to do something, have an idea, a goal, etc.... what's holding you back?
With regard to being healthy, we seem to take an all or nothing approach. You're a new mom, and although your baby is turning 1 next week, you still haven't lost any of the post-baby weight. And since you haven't lost anything, you call yourself a failure.
We need to change our thinking here!
Let's say you would like to lose 30 pounds. Well, it isn't all going to fall off overnight. It all starts with losing 1 pound. Then the second, and then the third. Three pounds isn't a lot, but it's moving in the right direction, right? We need to celebrate every achievement, and stop being so hard on ourselves, because every pound, every workout, every healthy choice, is an achievement in itself. And all those tiny achievements help us to reach our bigger goals.
So, I ask again, what's holding you back?
I challenge each of you to take out a pen and paper and write down four things: First, ONE goal you'd like to reach. It doesn't have to be huge. Just one thing. Then, write down ONE thing you can do to get closer to that goal. Finally, write down ONE thing that could (or is) holding you back from reaching the goal, and what you can do to overcome it.
For example:
Goal: I want to get back to a healthy BMI.
To get there: I need to lose 15-20 pounds, 1-2 pounds per week
Holding me back: My diet, I love to snack
To overcome this: better meal planning, have healthy snacks available
See? Easy! Remember, think small. The goal shouldn't be huge to start. Start small, with an achievable goal. Maybe it is to take 3 walks this week. What's holding you back? Laziness? Then just get over it, one walk at a time. Each walk finished is one goal down!
And remember, it doesn't always have to be forward motion. Sometimes we stumble, and don't reach our goals. That's ok too. Don't beat yourself up! Just get back on track to reach that goal again. I know we can all do it!
Wednesday, March 30, 2011
Monday, March 14, 2011
An inspiring story of a mom getting healthy
Last week, I met a woman who really inspired me, and so I thought I'd share her story here. I'll call her Mary...
I had seen Mary lots of times at the gym over the past month. She was always taking the same classes as me, and we often smiled at each other before or after class or on our way to the treadmill, etc, but we had never spoken until last week, when we ran into each other at a play place for our kids.
As we began talking, Mary told me that she had recently lost 65 pounds. As I asked her how she did it, I was really amazed by the answer. After having her third child, Mary suffered a medical condition that the doctors explained was largely a result of being overweight. She was told if she lost weight, the condition would go away. Mary realized that she was young and that she had no excuses, so she set out to lose weight.
Having been completely sedentary her entire life, Mary didn't exactly know how to start. So, she started off small: instead of taking a lunch break and sitting in the cafeteria with her co-workers, she began walking during her lunch hour instead. At first, being so heavy and unfit, Mary could only make it about 1/4 mile. But slowly but surely, she was able to walk more and more each day, and the weight began to come off. In addition to walking, Mary decided to make a small change to her diet that she knew she could stick to: switching from soda to water.
With these two small changes (a short walk each day and drinking water instead of soda) Mary lost 65 pounds in 6 months!
While the weight loss in itself is a huge accomplishment, Mary's story amazed me for other reasons as well:
First, Mary is a mom. Of 3! We all know how hard it is to be healthy and take care of ourselves when we also have to take care of other people. And yet, she did it!
Second, Mary is a WORKING mom. She works full time. So in addition to taking care of her kids, and herself, she also works, and has to find time to work out while doing everything else.
Third, Mary is encouraging others to be healthy as well. While her walking started out as something she did alone, her coworkers started to notice how healthy Mary was becoming by walking, and she has now attracted a small group of followers who walk with her everyday. She has not only gotten herself moving, but just by being a positive role model, she got others moving as well.
If this isn't encouraging for the rest of us, I don't know what is!
Mary still wants to lose a lot of weight. She said most people, by looking at her, would never guess that she had just lost 65 pounds, as she is still quite heavy. In fact, she told me she refused to even join the gym until she lost at least 50 pounds, because she wanted to show herself she was committed before making an investment like a gym membership.
But to me, it wasn't about the number on the scale or the size pants she wears. Mary inspired me to keep going with my own health goals, because she showed me it is possible to do it all and still take care of myself too.
I hope Mary's story encourages you as it has me!
I had seen Mary lots of times at the gym over the past month. She was always taking the same classes as me, and we often smiled at each other before or after class or on our way to the treadmill, etc, but we had never spoken until last week, when we ran into each other at a play place for our kids.
As we began talking, Mary told me that she had recently lost 65 pounds. As I asked her how she did it, I was really amazed by the answer. After having her third child, Mary suffered a medical condition that the doctors explained was largely a result of being overweight. She was told if she lost weight, the condition would go away. Mary realized that she was young and that she had no excuses, so she set out to lose weight.
Having been completely sedentary her entire life, Mary didn't exactly know how to start. So, she started off small: instead of taking a lunch break and sitting in the cafeteria with her co-workers, she began walking during her lunch hour instead. At first, being so heavy and unfit, Mary could only make it about 1/4 mile. But slowly but surely, she was able to walk more and more each day, and the weight began to come off. In addition to walking, Mary decided to make a small change to her diet that she knew she could stick to: switching from soda to water.
With these two small changes (a short walk each day and drinking water instead of soda) Mary lost 65 pounds in 6 months!
While the weight loss in itself is a huge accomplishment, Mary's story amazed me for other reasons as well:
First, Mary is a mom. Of 3! We all know how hard it is to be healthy and take care of ourselves when we also have to take care of other people. And yet, she did it!
Second, Mary is a WORKING mom. She works full time. So in addition to taking care of her kids, and herself, she also works, and has to find time to work out while doing everything else.
Third, Mary is encouraging others to be healthy as well. While her walking started out as something she did alone, her coworkers started to notice how healthy Mary was becoming by walking, and she has now attracted a small group of followers who walk with her everyday. She has not only gotten herself moving, but just by being a positive role model, she got others moving as well.
If this isn't encouraging for the rest of us, I don't know what is!
Mary still wants to lose a lot of weight. She said most people, by looking at her, would never guess that she had just lost 65 pounds, as she is still quite heavy. In fact, she told me she refused to even join the gym until she lost at least 50 pounds, because she wanted to show herself she was committed before making an investment like a gym membership.
But to me, it wasn't about the number on the scale or the size pants she wears. Mary inspired me to keep going with my own health goals, because she showed me it is possible to do it all and still take care of myself too.
I hope Mary's story encourages you as it has me!
Sunday, March 6, 2011
Want to lose weight? I know a SECRET!
I've discovered the secret to losing weight! Seriously, if you do what I tell you in this post, I guarantee you'll lose weight. And it requires no money, no special clothing, no gym membership, no special pills, no magic weight loss coffee/tea/lemonade, etc. etc. etc.
It's really not a secret... lots of us know it. And we've known it a long time. But for some reason, people have forgotten it and seem to think we need a special "something" for weight loss.
So are you ready?
Here it comes....
Wait for it....
To lose weight, all you have to do is..... EAT LESS AND MOVE MORE.
Yes, I'm serious. That's all.
Don't roll your eyes and close this page yet. Keep reading!
Weight loss is simply a mathmatical equation. You need to have more calories going out than in. That's it. You can either achieve this by eating less, moving more, or a combination of the two.
That's it! No magic pill, workout, food, or anything else can do it for you. You have to do it for yourself.
Don't blame your metabolism. Or your kids for making you fat (I've used this one plenty of times. After all, my daughter was an 11 pound baby, so surely it's HER fault I am overweight now, right??) Eat less and move more.
Also, have patience. It isn't going to happen right away. A healthy weight loss is anywhere from 0.5-2 pounds per week. That means that losing 10 pounds may take you anywhere from 5 weeks to as long as 20 weeks.
And how to do it you ask?
Make smart decisions. Small, smart choices, every day. They will add up, I promise! Little things, like eating a piece of fruit for a snack instead of a piece of chocolate. Choosing a far away parking spot instead of the one right in front. Playing tag in the backyard with the kids for a few minutes a day. ANYTHING that gets you moving burns calories!
Also, there are a ton of resources online that can help. I'm going to give a few examples in a future post. But for now, close the laptop and get moving!
It's really not a secret... lots of us know it. And we've known it a long time. But for some reason, people have forgotten it and seem to think we need a special "something" for weight loss.
So are you ready?
Here it comes....
Wait for it....
To lose weight, all you have to do is..... EAT LESS AND MOVE MORE.
Yes, I'm serious. That's all.
Don't roll your eyes and close this page yet. Keep reading!
Weight loss is simply a mathmatical equation. You need to have more calories going out than in. That's it. You can either achieve this by eating less, moving more, or a combination of the two.
That's it! No magic pill, workout, food, or anything else can do it for you. You have to do it for yourself.
Don't blame your metabolism. Or your kids for making you fat (I've used this one plenty of times. After all, my daughter was an 11 pound baby, so surely it's HER fault I am overweight now, right??) Eat less and move more.
Also, have patience. It isn't going to happen right away. A healthy weight loss is anywhere from 0.5-2 pounds per week. That means that losing 10 pounds may take you anywhere from 5 weeks to as long as 20 weeks.
And how to do it you ask?
Make smart decisions. Small, smart choices, every day. They will add up, I promise! Little things, like eating a piece of fruit for a snack instead of a piece of chocolate. Choosing a far away parking spot instead of the one right in front. Playing tag in the backyard with the kids for a few minutes a day. ANYTHING that gets you moving burns calories!
Also, there are a ton of resources online that can help. I'm going to give a few examples in a future post. But for now, close the laptop and get moving!
Annnnd.... I'm back!
I've been a slacker.
My last blog post was October. It is now March. That is, um, a lot of time.
I really have no excuses. I mean, I have moved from one country to another. I do have two small children. I have been in school full time (3 science classes and 3 labs to go along). I moved into a new house, which required unpacking and painting and cleaning. And the holidays. And on and on and on... not too busy, right?
But I have thought about this blog every.single.day. And I've been itching to get back to it!
So here I am!
Apart from slacking on the blogging, I haven't been a complete slacker with regards to working out, which is good. I've joined a gym, and have been back at the running and lifting. I've also been hired on at one location as a group fitness instructor, and have an audition this week for another position at another club. So all in all, things are moving in the right direction again...
So yes, I'm back. And I am vowing to make at least one new post a week. I have a ton to say, so get ready!
My last blog post was October. It is now March. That is, um, a lot of time.
I really have no excuses. I mean, I have moved from one country to another. I do have two small children. I have been in school full time (3 science classes and 3 labs to go along). I moved into a new house, which required unpacking and painting and cleaning. And the holidays. And on and on and on... not too busy, right?
But I have thought about this blog every.single.day. And I've been itching to get back to it!
So here I am!
Apart from slacking on the blogging, I haven't been a complete slacker with regards to working out, which is good. I've joined a gym, and have been back at the running and lifting. I've also been hired on at one location as a group fitness instructor, and have an audition this week for another position at another club. So all in all, things are moving in the right direction again...
So yes, I'm back. And I am vowing to make at least one new post a week. I have a ton to say, so get ready!
Friday, October 15, 2010
"This year I will..."
I had today's post all planned, and then of course things changed (don't they always?)! I went to the gym yesterday wearing a new pair of Lululemons (thanks, hubby!) and threw my gym things into the bag my new pants came in instead of lugging my diaper bag, which has unfortunately become my diaper bag/gym bag/purse/etc etc etc.... anyways, if you've ever bought anything from Lululemon, you know that their bags are pretty inspiring; they are covered with their manifesto, little things like "drink more water" and "friends are more important than money" (you can find the entire thing here, if you want to check it out: http://www.lululemon.com/. Just a warning, you can also buy pants and other yoga and athletic clothing here...don't say I didn't warn you, they are comfy, flattering, and oh-so-addictive!)
But back to the bag... I've always loved the Lulu manifesto, it's pretty inspiring. But this time, it wasn't the manifesto on the outside of the bag that caught my eye. As I was reaching for my bottle, I noticed that the inside of the bag, printed small near the top, reads: "This year I will ______________." Complete with the space for you to write in your own goal. Pretty smart goal setting, Lulu!
So this got me thinking- what will I do this year? Yes, I am aware it's already mid-October. Most of you are probably wondering, why is this whackjob planning for the rest of a year that is more than 3/4 over? Well, why not? Why wait for the new year? Can you honestly tell me that you haven't spent prior years using January 1st as a goal-setting date, swearing and vowing that this is the magic year, the year that you will lose all kinds of weight and be healthy? Only to be let down a week later when you've already fallen off the wagon, only to abandon all your goals and go back to your pre-New Years way of life? I know I have, and I'm done with it. Why wait another 2 1/2 months to set goals, when I can start TODAY?
So, I am setting a goal. Not a huge, ridiculous, "I am going to have a body like Brittney Spears by the time the clock strikes midnight on Dec 31" type goal. An achievable, trackable, and reachable goal. Just something to work on for the rest of the year.
My goal will be to work out 10 times per month for the next 3 months. I've already worked out twice this month, so I've got 8 more times to go. 10 times out of 30 days is reachable- it doesn't have to be an in the gym workout, even a good 30 minute walk with the kids will count. So, with that, I've set a goal! YAY! Of course I'll share my progress on here, I want you all to keep me accountable.
Now it's your turn. If you aren't still browsing the Lululemon site and you've actually read this far, then it's time to step up! Set a goal with me. The year isn't over, so what will you achieve this year? Make it reachable, and attainable. Comment and share it with me. Maybe it isn't a physical goal, or anything to do with health. Maybe it's something like "I will not buy more then 5 more pairs of Lulus before Christmas" (I told you their site is addictive!)
No matter what you're working towards for the rest of 2010, I'd love to hear your goal.
"This year, I will__________________________."
But back to the bag... I've always loved the Lulu manifesto, it's pretty inspiring. But this time, it wasn't the manifesto on the outside of the bag that caught my eye. As I was reaching for my bottle, I noticed that the inside of the bag, printed small near the top, reads: "This year I will ______________." Complete with the space for you to write in your own goal. Pretty smart goal setting, Lulu!
So this got me thinking- what will I do this year? Yes, I am aware it's already mid-October. Most of you are probably wondering, why is this whackjob planning for the rest of a year that is more than 3/4 over? Well, why not? Why wait for the new year? Can you honestly tell me that you haven't spent prior years using January 1st as a goal-setting date, swearing and vowing that this is the magic year, the year that you will lose all kinds of weight and be healthy? Only to be let down a week later when you've already fallen off the wagon, only to abandon all your goals and go back to your pre-New Years way of life? I know I have, and I'm done with it. Why wait another 2 1/2 months to set goals, when I can start TODAY?
So, I am setting a goal. Not a huge, ridiculous, "I am going to have a body like Brittney Spears by the time the clock strikes midnight on Dec 31" type goal. An achievable, trackable, and reachable goal. Just something to work on for the rest of the year.
My goal will be to work out 10 times per month for the next 3 months. I've already worked out twice this month, so I've got 8 more times to go. 10 times out of 30 days is reachable- it doesn't have to be an in the gym workout, even a good 30 minute walk with the kids will count. So, with that, I've set a goal! YAY! Of course I'll share my progress on here, I want you all to keep me accountable.
Now it's your turn. If you aren't still browsing the Lululemon site and you've actually read this far, then it's time to step up! Set a goal with me. The year isn't over, so what will you achieve this year? Make it reachable, and attainable. Comment and share it with me. Maybe it isn't a physical goal, or anything to do with health. Maybe it's something like "I will not buy more then 5 more pairs of Lulus before Christmas" (I told you their site is addictive!)
No matter what you're working towards for the rest of 2010, I'd love to hear your goal.
"This year, I will__________________________."
Sunday, October 10, 2010
Why "My Body Today?"
You may be wondering where the title for the blog came from. To be honest, when I chose it, I was worried about two things. First, it sounded a bit like something I hear when I go to mass during Communion ("this is my body, the body of Christ...) I will be keeping my religious thoughts to myself, so don't worry, that is definitely NOT where the title came from!
So where did it come from then? Well, when I was just out of college, I attended a yoga class pretty frequently, and the instrutor always started every class with a short meditation. He would have us sit, cross legged, with our eyes closed, and connect with our bodies. Just take a sort of mental inventory: how we were feeling, what felt good or what was sore, how healthy we felt, etc. It was not supposed to be a time of thinking "damnit, I can feel my muffin top poking over these yoga pants" or "I'm fat, I hate my body, I need to lose weight!" No. This was a time to be thankful and appreciative. To think, this is my body today. It isn't going to change drastically today, and that's ok. Thank you, body, for supporting me today. For being strong enough to carry me around all day, to allow me to be in this yoga class. I appreciate you.
So that second thing I worried about? I was worried that this all sounded way too "Eat, Pray, Love" for a simple health blog. I worried that I would sort of sound like Elizabeth, hearing voices and talking to my own body. But again, don't worry. I'm not going to run off and join an ashram. I'm not a devout yogi and I'm not going to ask you to start reciting ancient Sanskrit chants with me (although I do love yoga, more about that another day). But what that yoga instructor said at the beginning of each class has always stuck in my head, and is just as true today as it was then.
This is my body today. I should be proud of this body. It is a strong, healthy body. Could it be stronger and healthier? Sure. But everyone can say that, no matter their situation. This body, the one I have today, gave me my two beautiful, amazing children. This body allows me to move, to play, to laugh, to jump, to live. I am healthy, and that's what matters. I may be a little more saggy, have a few more stretch marks, and be a little heavier than before, but this is my body today, and I am thankful for this body.
I encourage all of you to sit for a minute, close your eyes, and think about your bodies. And at a risk of sounding all yoga-ish on you- try to appreciate your body, even if for a few minutes. Think about all it allows you to do, and just thank it for a minute. Cause after all, this is your body today.
So where did it come from then? Well, when I was just out of college, I attended a yoga class pretty frequently, and the instrutor always started every class with a short meditation. He would have us sit, cross legged, with our eyes closed, and connect with our bodies. Just take a sort of mental inventory: how we were feeling, what felt good or what was sore, how healthy we felt, etc. It was not supposed to be a time of thinking "damnit, I can feel my muffin top poking over these yoga pants" or "I'm fat, I hate my body, I need to lose weight!" No. This was a time to be thankful and appreciative. To think, this is my body today. It isn't going to change drastically today, and that's ok. Thank you, body, for supporting me today. For being strong enough to carry me around all day, to allow me to be in this yoga class. I appreciate you.
So that second thing I worried about? I was worried that this all sounded way too "Eat, Pray, Love" for a simple health blog. I worried that I would sort of sound like Elizabeth, hearing voices and talking to my own body. But again, don't worry. I'm not going to run off and join an ashram. I'm not a devout yogi and I'm not going to ask you to start reciting ancient Sanskrit chants with me (although I do love yoga, more about that another day). But what that yoga instructor said at the beginning of each class has always stuck in my head, and is just as true today as it was then.
This is my body today. I should be proud of this body. It is a strong, healthy body. Could it be stronger and healthier? Sure. But everyone can say that, no matter their situation. This body, the one I have today, gave me my two beautiful, amazing children. This body allows me to move, to play, to laugh, to jump, to live. I am healthy, and that's what matters. I may be a little more saggy, have a few more stretch marks, and be a little heavier than before, but this is my body today, and I am thankful for this body.
I encourage all of you to sit for a minute, close your eyes, and think about your bodies. And at a risk of sounding all yoga-ish on you- try to appreciate your body, even if for a few minutes. Think about all it allows you to do, and just thank it for a minute. Cause after all, this is your body today.
Saturday, October 9, 2010
It all starts here, and now.
Hi. Welcome to my blog. I have so much I want to say here that I am finding it difficult to start. So, first, I'll keep it simple:
My name is Nikki, and I need to change.
Whew. That feels better. And now that I got that out, here's the longer version:
My name is Nikki. A few years ago, I was in shape. Great shape. I ate healthy, I worked out. I ran, I lifted. I was in my early twenties and living in one of the healthiest places in the world. I had hours a day to spend in the gym, so I did. I was so healthy, and had big plans. But alas, plans change... and for me, two babies in less than 2 years changed my plans. But not two average sized babies. Oh no, not me. As you get to know me, you'll know that I don't do anything "average"- I'm an all or nothing kind of girl. My babies were 9 pounds, 7 ounces, and 11 pounds, 5 ounces. Yes, at birth, that was their weight. And I'll get into more detail later, but let's just say for now that I am 5'1 if I stretch reeeeeealllly tall- I'm not a big girl to be having such big babies!
So, now I am a mommy. And I LOVE being a mommy. My kids and my husband are my life, and I wouldn't change a thing for them.
But...
I am no longer that in shape girl from a few years ago. Like most moms, my kids not only changed every element of my life, but changed every square inch of my body as well. And while I love my kids, it's time to take back my body. For me, and for them, it's time to get healthy again.
I have many mom friends, and most feel the same- it's easy to be discouraged as we look at our post-baby bodies and see stretch marks and other not-so-fun marks of mommyhood. But instead of sitting around discouraged in my sweatpants, I've decided to do something about it. This is not an effort to get skinny- it is an effort to get HEALTHY. My kids depend on me for everything, and I need to be healthy for them.
So I hope you'll follow along as I work on changing my mind and body. And who knows, maybe I can encourage you to jump on the healthy train too.
My name is Nikki, and I need to change.
Whew. That feels better. And now that I got that out, here's the longer version:
My name is Nikki. A few years ago, I was in shape. Great shape. I ate healthy, I worked out. I ran, I lifted. I was in my early twenties and living in one of the healthiest places in the world. I had hours a day to spend in the gym, so I did. I was so healthy, and had big plans. But alas, plans change... and for me, two babies in less than 2 years changed my plans. But not two average sized babies. Oh no, not me. As you get to know me, you'll know that I don't do anything "average"- I'm an all or nothing kind of girl. My babies were 9 pounds, 7 ounces, and 11 pounds, 5 ounces. Yes, at birth, that was their weight. And I'll get into more detail later, but let's just say for now that I am 5'1 if I stretch reeeeeealllly tall- I'm not a big girl to be having such big babies!
So, now I am a mommy. And I LOVE being a mommy. My kids and my husband are my life, and I wouldn't change a thing for them.
But...
I am no longer that in shape girl from a few years ago. Like most moms, my kids not only changed every element of my life, but changed every square inch of my body as well. And while I love my kids, it's time to take back my body. For me, and for them, it's time to get healthy again.
I have many mom friends, and most feel the same- it's easy to be discouraged as we look at our post-baby bodies and see stretch marks and other not-so-fun marks of mommyhood. But instead of sitting around discouraged in my sweatpants, I've decided to do something about it. This is not an effort to get skinny- it is an effort to get HEALTHY. My kids depend on me for everything, and I need to be healthy for them.
So I hope you'll follow along as I work on changing my mind and body. And who knows, maybe I can encourage you to jump on the healthy train too.
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