Like many people in the world with weight problems for far to long I have been kidding myself. What am I kidding myself about exactly? Just how big I actually am! I think there are two categories that people have about themselves and mostly neither is what is really there. I believe we either see ourselves way bigger than we actually are or we see ourselves as smaller then what we really are. I'm in the latter category. Ya see, I hold my weight very well & more times then not when my weight is revealed people think I'm lying ... I can't possibly weigh as much as I state I do. Well, I do!
Some of this "not seeing how much I weigh" thinking is probably due to my wonderful husband who only sees the beauty in me, never the baggage that clings on for dear life. I AM as big as the scale says I am and the realization came at Thanksgiving this year. I went to spend it with out of state family. My mother has always been on the small side (5'2, and about 120 pounds) frustrating to no end for me cause I've always been on the big side (5'6, and averaging 180). When my mother opened the door I was shocked by her larger, unkept body. My first thought was "who is this person standing before me?" & then ... I'm not proud of this next thought ... "ha, I'm finally smaller than you are!" Ya see, with my mom's always smaller size she has always made me feel inferior to her, not possibly as good as she was cause size was what really mattered & I never measured up cause compared with her I was fat! After seeing my mother I must say I felt like a million bucks, I paraded around like a glamorous movie star. Ha, reality smacked me in the face when pictures were developed. What I saw was horrifying. Why was I pretending to look differently then I actually did? I have no earthly idea.
So today, I head to my bathroom where the pretending will come to an end. I remove all the clothing that hang in front of my full length mirror and peel away the clothing from my body. It's time I take a good long hard look at who is staring back at me. I'm not immediately repulsed by my body like I thought I would be. I think this comes from the positive force of my husband who refuses to let me speak about myself in a negative light. Instead of any negative thoughts in the privacy of my room I look for all the positives I have to offer. Starting from the top I notice my hair that radiantly shines in the light, my eyes that sparkle like the happiest child on Christmas morning, my broad shoulders ... well, they could be less bulky I think to myself but then I say, why should they be? Genetics can be a good or bad thing & all in all my genetics aren't bad. I come from strong German stock so having a strong muscular body is part of it & the shoulders are part of who I am. I continue to travel down my body with self-acceptance on the brain. My full chest is bigger then I would like but what most women pray God to have. Sure I have a few stretch marks here & there but in the end I am a mother of two ... shouldn't the marks be there? I glance further down to see my protruding abdomen ... good gravy, this sight with all it's lines & hills could easily be mistaken as a road map to no wheresville. I force myself to find self-acceptance, to accept & own every inch of me - my history, my body, and yes ... my genetics!
Yes, my body has a road map but if I follow them, they tell the story of my life. A life that I would not change even if having a fit celebrity body for life was promised. Some of the lines are from growing as a child. Most of us have them, it's natural! Many are from my 2 children are my whole life & they put those road maps there while I carried them, gave birth to them. I have a c-section scar from each. Now I'm beginning to see that those many roads are nothing more than lines of blessing. I couldn't have the lines without the blessing or the blessing without the lines. As I pass my road map of blessings I see my legs that are larger then I would like them to be but then I think of my genetics. My athletic build will never leave me with skinny arms or legs ... their strong and muscular as my ancestors left for me. For the moment my body isn't at it's peak but with every punch I throw and leg I kick I become a stronger woman on the outside and by accepting who I am, road maps and all ... I'm becoming a stronger woman on the inside. I love the sound of that!
Thursday, December 31, 2009
Friday, December 11, 2009
Weights or Cardio
Question: I read that weight training is a lot more effective at burning fat than cardio, and if you could only do one of the two, you should weight train. Is this true?
Answer: Weight training is important for a couple of reasons. First, the more muscle you have, the higher your base metabolism will be and the more calories you will burn even at rest. But the actual numbers involved in a whole day of "extra" calorie burning due to extra muscle are relatively small compared to the number of calories you can burn during an hour of cardio exercise. The second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don't exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, and that isn't likely to be healthy over the long haul. Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% of total weight loss with moderate strength training. Likewise, strength training helps to preserve bone density, balance, and many other important things. So, strength train each muscle group at least twice a week--this really only takes about 30-45 minutes per workout. Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout. After you've met your 2 strength sessions per week, focus on cardio if your goal is weight loss. You need the cardio for the calorie burning, and also to build and maintain your cardiovascular fitness.
Answer: Weight training is important for a couple of reasons. First, the more muscle you have, the higher your base metabolism will be and the more calories you will burn even at rest. But the actual numbers involved in a whole day of "extra" calorie burning due to extra muscle are relatively small compared to the number of calories you can burn during an hour of cardio exercise. The second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don't exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, and that isn't likely to be healthy over the long haul. Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% of total weight loss with moderate strength training. Likewise, strength training helps to preserve bone density, balance, and many other important things. So, strength train each muscle group at least twice a week--this really only takes about 30-45 minutes per workout. Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout. After you've met your 2 strength sessions per week, focus on cardio if your goal is weight loss. You need the cardio for the calorie burning, and also to build and maintain your cardiovascular fitness.
Stay the Course
So you're well on your way to achieving your weight-loss goals. Feels good, right? Those changes you're implementing in your life? They've got to be PERMANENT, baby. You might get into a size 8, or have a six-pack to show off, but that doesn't mean you can cheat, get lazy, or stop counting your calories.
Keep in mind, all this work — mental and physical — is helping you look at your life in new ways, with deeper insight and understanding. The bottom line is this: You can never go back to your old way of life if you want to maintain your new physique. You're on the wagon, my friend. As with any kind of recovery, just because you're rehabilitated doesn't mean you don't have to be vigilant to guard against a relapse.
All that soul-searching and honest examination has to continue. All those behavior modifications and healthy, life-affirming habits you learned have to stay in place every day for the rest of your life.
I know, it sucks and it's hard. Whatever. It's the truth. The good news is that it will get easier. You'll get accustomed to how awesome it feels to treat yourself well, not to mention how awesome you'll feel every time you look in the mirror or catch your reflection in a store window! Eventually, behaviors and choices you've had to think through will become gut instinct.
You can do this. Remember, you're doing it right now.
Keep in mind, all this work — mental and physical — is helping you look at your life in new ways, with deeper insight and understanding. The bottom line is this: You can never go back to your old way of life if you want to maintain your new physique. You're on the wagon, my friend. As with any kind of recovery, just because you're rehabilitated doesn't mean you don't have to be vigilant to guard against a relapse.
All that soul-searching and honest examination has to continue. All those behavior modifications and healthy, life-affirming habits you learned have to stay in place every day for the rest of your life.
I know, it sucks and it's hard. Whatever. It's the truth. The good news is that it will get easier. You'll get accustomed to how awesome it feels to treat yourself well, not to mention how awesome you'll feel every time you look in the mirror or catch your reflection in a store window! Eventually, behaviors and choices you've had to think through will become gut instinct.
You can do this. Remember, you're doing it right now.
Tuesday, November 17, 2009
When t o Eat!
Q: Is it better to eat a meal before or after a workout?
A: Both. Here's what I like to do: have my breakfast at 9 a.m., work out from 10:30 to 12, and eat by 1 p.m. Here's why:
Back in the old days, people thought they should train on an empty stomach in order to burn more fat, but that has turned out to be FALSE. In fact, your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you're working out. If you don't have any blood sugar available, your body will eat the muscles' glycogen, or stored glucose. Low blood sugar will also make you tired and sluggish during your training session. For these reasons, I suggest you eat something 45 minutes to an hour before training — you'll have more energy and endurance to work harder, burn more calories, and improve your muscle tone.
After training, during a period known as the golden hour (45 to 60 minutes after a workout), muscles absorb the most nutrients, and glycogen is replaced the most efficiently. You don't have to have a huge meal — just a little something that contains both protein and carbs will give the best results.
A: Both. Here's what I like to do: have my breakfast at 9 a.m., work out from 10:30 to 12, and eat by 1 p.m. Here's why:
Back in the old days, people thought they should train on an empty stomach in order to burn more fat, but that has turned out to be FALSE. In fact, your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you're working out. If you don't have any blood sugar available, your body will eat the muscles' glycogen, or stored glucose. Low blood sugar will also make you tired and sluggish during your training session. For these reasons, I suggest you eat something 45 minutes to an hour before training — you'll have more energy and endurance to work harder, burn more calories, and improve your muscle tone.
After training, during a period known as the golden hour (45 to 60 minutes after a workout), muscles absorb the most nutrients, and glycogen is replaced the most efficiently. You don't have to have a huge meal — just a little something that contains both protein and carbs will give the best results.
Thursday, November 12, 2009
Tone Your Abs and Legs With These Hard-Core Moves
We all have a trouble zone that makes us crazy when we're trying on new clothes. Were you ever dying to fit into a pair of cool new jeans, but they wouldn't budge past the middle of your thighs? We've all been there, right? Or ever had the dreaded "muffin top" — where your middle is hanging over the waistband? Not cute. Trust me, some heart-pumping cardio is going to make a world of difference in helping you burn off the fat. And doing these three killer moves will really help you sculpt those skinny-jean trouble zones even more!
If you're a beginner, try to do 12 reps and 3 sets of each move along with cardio intervals. Or if you're advanced, try 20 reps and 3 sets to go along with cardio intervals.
Donkey Kick
Start on your hands and knees, with your knees directly under your hips and your wrists in line with your shoulders. Keep your back and neck straight and look forward. Shift your weight to your left leg.
With your hands still firmly planted on the ground, kick your right leg up and back behind you until it is straight. Keep your foot flexed so that your toes are pointing toward the floor. Slowly bring your right knee back to the ground. Repeat all the reps on the same side, then switch to the opposite side and repeat. Keep checking your form to make sure your shoulders are always in line with your wrists.
Crossover Lunge
Stand up straight with your feet hip-width apart. Step your left foot diagonally forward and across the right foot. If you were standing in the middle of a clock facing the number 12, you would bring your left foot across the body and place it on the 1. Slowly lower your right knee until the left leg is parallel to the floor
Then, using the left leg, exhale and push yourself back into your first step. Repeat the same motion with the right leg, only this time bring your right leg forward and place it on the number 11.
Pike Crunch
From a kneeling position, place your abdomen on a body ball and roll the body along the ball until your ankles rest on the top of the ball. Your shoulders should be aligned directly over your hands.
Contracting your abdominal muscles, exhale and pull the ball forward using your legs.
As your glutes rise, keep your upper body stable so that your shoulders stay aligned with your hands.
In the finished position, your toes should be resting on the ball. Return to the starting position and repeat.
If you're a beginner, try to do 12 reps and 3 sets of each move along with cardio intervals. Or if you're advanced, try 20 reps and 3 sets to go along with cardio intervals.
Donkey Kick
Start on your hands and knees, with your knees directly under your hips and your wrists in line with your shoulders. Keep your back and neck straight and look forward. Shift your weight to your left leg.
With your hands still firmly planted on the ground, kick your right leg up and back behind you until it is straight. Keep your foot flexed so that your toes are pointing toward the floor. Slowly bring your right knee back to the ground. Repeat all the reps on the same side, then switch to the opposite side and repeat. Keep checking your form to make sure your shoulders are always in line with your wrists.
Crossover Lunge
Stand up straight with your feet hip-width apart. Step your left foot diagonally forward and across the right foot. If you were standing in the middle of a clock facing the number 12, you would bring your left foot across the body and place it on the 1. Slowly lower your right knee until the left leg is parallel to the floor
Then, using the left leg, exhale and push yourself back into your first step. Repeat the same motion with the right leg, only this time bring your right leg forward and place it on the number 11.
Pike Crunch
From a kneeling position, place your abdomen on a body ball and roll the body along the ball until your ankles rest on the top of the ball. Your shoulders should be aligned directly over your hands.
Contracting your abdominal muscles, exhale and pull the ball forward using your legs.
As your glutes rise, keep your upper body stable so that your shoulders stay aligned with your hands.
In the finished position, your toes should be resting on the ball. Return to the starting position and repeat.
Monday, November 9, 2009
Find the Strength to Stop Emotional Eating
Emotional eating can be a big problem when you're trying to lose weight. You have a sucky week (or month!), and suddenly that pint of ice cream seems like the solution to your problem, right? WRONG! That's the old you. The new, empowered, and strong you can push through tough or trying times, knowing that things can and will get better.
Stop letting your emotions sabotage your weight loss. Establish healthy patterns of behavior and invest in your physical and emotional well-being. Here's some good advice from me to you when it comes to emotional eating when your having "one of those days":
I've been there! Emotional eating was my specialty and can still creep in if I am not careful — like last week!
I have found that a good, hard workout definitely helps. For some reason, accomplishing something physically difficult gives me the stamina and focus to get through the emotional difficulties. It has taught me to "buck up," push through it, and get over it. I'm not perfect in this area, but I have made progress.
There are times, though, when I am emotionally spent and what I really need is rest. You know your body — just listen to it. And remember, this is a lifelong commitment — today is just one day in your journey. Tomorrow is a new day and another step forward.
Stop letting your emotions sabotage your weight loss. Establish healthy patterns of behavior and invest in your physical and emotional well-being. Here's some good advice from me to you when it comes to emotional eating when your having "one of those days":
I've been there! Emotional eating was my specialty and can still creep in if I am not careful — like last week!
I have found that a good, hard workout definitely helps. For some reason, accomplishing something physically difficult gives me the stamina and focus to get through the emotional difficulties. It has taught me to "buck up," push through it, and get over it. I'm not perfect in this area, but I have made progress.
There are times, though, when I am emotionally spent and what I really need is rest. You know your body — just listen to it. And remember, this is a lifelong commitment — today is just one day in your journey. Tomorrow is a new day and another step forward.
Friday, November 6, 2009
Telling it like it is
Listen, getting in shape is all about setting goals. Losing weight, building muscle, and getting rid of the unhealthy eating habits take guts and perseverance. You're dealing with something big here. When you decide what you want, make it specific and concrete. For example, don't just say that you want to lose weight. Ask yourself some questions: How much weight? And is weight really the most important thing? Or is it more important that you climb your front steps with ease or lower your body-fat ratio? Think hard about what you want, and use your journal to keep track. Once you've figured out where you want to go, here's how you're going to get there:
Learn how to make decisions you can stick with. Remember, you're not just going on a diet, you're establishing a pattern of health that will enhance the quality of your life. Think big, but choose small, attainable goals — lose five pounds to start or fit into pants one size smaller — and build on those goals as you reach each one.
Allow yourself room for setbacks. One setback is only one setback — it's not the end of the world, nor is it the end of your journey toward a better you. You don't have to give up. Just get back on the bandwagon and keep going.
Walk the line between self-denial and self-indulgence. It's the middle ground between the two that will offer you the best foundation for building your new life. Maintain your discipline by allowing yourself little pleasures every now and again.
Understand that there are no mistakes. The things you used to think of as mistakes are now just learning experiences, so don't waste time beating yourself up. You'll encounter small failures — everyone does. But you'll achieve success too. Just remember, every pound you gain can be lost.
Keep in mind that faith in yourself and your work is what will keep you striving for the best. Now, get in the zone and push as hard as you can!
Learn how to make decisions you can stick with. Remember, you're not just going on a diet, you're establishing a pattern of health that will enhance the quality of your life. Think big, but choose small, attainable goals — lose five pounds to start or fit into pants one size smaller — and build on those goals as you reach each one.
Allow yourself room for setbacks. One setback is only one setback — it's not the end of the world, nor is it the end of your journey toward a better you. You don't have to give up. Just get back on the bandwagon and keep going.
Walk the line between self-denial and self-indulgence. It's the middle ground between the two that will offer you the best foundation for building your new life. Maintain your discipline by allowing yourself little pleasures every now and again.
Understand that there are no mistakes. The things you used to think of as mistakes are now just learning experiences, so don't waste time beating yourself up. You'll encounter small failures — everyone does. But you'll achieve success too. Just remember, every pound you gain can be lost.
Keep in mind that faith in yourself and your work is what will keep you striving for the best. Now, get in the zone and push as hard as you can!
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