Healthy Habit of the Week: ACTIVITY!




Exercise.
For some that is a dreaded word.  It used to be for me.  As a kid I had asthma and used that as the reason why I couldn't run that dang mile as part of gym.  To this day, I'm not sure if I really couldn't be active as a kid or if I just didn't want to.  Guess we'll never know...  BUT today, I can definitely run that mile and more.
It didn't happen overnight.

Yup 
My progress
Elementary: I couldn't even run the "long section" of the school yard 
High School:  12.5mile (run/walk)
College:
  • ran my first 3 miles straight!  Started moving and exercising on a semi-regular basis.
  • Discovered Turbo Jam videos :)
  • Ran my first 5k!
  • Found my dream workout....ZUMBA!

Post-College:

  • Set goal to become certified Zumba instructor: Goal accomplished!
  • Ran a 7:45min mile (don't ask me to do that consecutively. lol)
  • Crave a good workout
  • Challenged myself my trying out mountain/road biking... in progress :)  
One thing I discovered while going through this process of progress is I could do things I thought I couldn't do.  It just takes baby steps to get there.  Then you look back and can't believe that YOU are doing this.  It's an incredible feeling.



Soooo... just get up and move.  
Don't worry about the gym.  Don't think you have to lift weights, run, or attend a class with people staring at your butt.  (but believe me...they are not staring)
Just move.
Walk. Garden. Play with your kids. Run. Mow your lawn. Swim. Bike. 
Dance like a crazy person. 
Just move.
Find something that you enjoy doing.  You will find the more you move, the more you will crave.  Your body and mind want and need it and will help you progress.  You will find yourself pushing past limits and setting new ones.  


And remember, You CAN do it! 



Beauty Redefined

Last night I attended an incredible presentation 
given by Lindsay Kite and Lexie Kite of Beauty Redefined.

BEAUTY REDEFINED

It was so in line with what we ALL need.  As I've been on this journey I've really tried to focus on improving my health, rather than being more "pretty" or "skinny" or whatever our society says is beautiful.  I felt beautiful with my more voluptuous curves and am still beautiful now and will always be. 

We all at times (or all the time) struggle to feel beautiful and happy with our bodies no matter our weight or size or success. Sometimes we think that we will feel beautiful when we are "skinny".   Even if you reach "skinny", society will be right there telling you something else is wrong with your body. ...

"You're too tall" "You're too skinny"  "You have no curves" "Your boobs are too big"  "Your boobs are too small"  "You are too white" "You are too black"  "You are too ethnic"  "You have bags under your eyes" "You have cellulite"  "You need a nice tan glow" "Your eyelashes are too thin or short"  "Your hair is too short, thin, light, or dark"  ... The list can and will go on forever.  
We have to shut it out!  


YOU ARE BEAUTIFUL. now. forever.  
Beauty is independent of how you look.  

It's not about looking amazing.  It is about being amazing.
BE a good person. BE kind.  BE a hard worker.  BE creative.  BE a good teacher.  BE gentle.  BE smart.  BE empathetic.  BE bold.  BE original.  BE quiet.  BE a learner.
BE YOU.


As we are working to achieve optimal health, we need to allow ourselves to feel and know we are beautiful now.  You are not working to be beautiful.  You are working to be healthy and take care of your body.    

Be happy now.  
Allow yourself to feel beautiful now.  
Why wait?!  



Please check out their site and  
REDEFINE BEAUTY

Life Is Like a Camera


A wonderful friend of mine posted this on Facebook.  I loved it and had to share.  Really, what a great way to look at life!

To get the bigger and more beautiful picture, you have to have negatives.  Sometimes the negatives lead to a beautiful shot and sometimes it doesn't turn out so great.  But the wonderful thing is, is that you really can take another shot.  Give it another go.  Even better, sometimes the shots that you think aren't going to turn out...or the shots that at first seem bad... turn out to be the best, most memorable shots. 

Life is full of bumps and bruises.  Challenges are full of successes and failures.  Without the "harder" side of things, we wouldn't know the "that was worth it's!".  And, really, the hard parts of life really are the worth it.  They add flavor and depth.    

Stay focused on what is important.  Know that sometimes the chaos in the background really is just that...background.  Don't let it deter you from what you are trying to capture...whatever that may be in life. 


"Life IS like a camera...focus on whats important, capture the good times, develop from the negatives, and if things don't work out, take another shot."


you've got this.
period.


Healthy Habit of the Week: Mindfulness

This week's healthy habit is "Mindfulness" and boy do I need to work on this!  I feel like that past couple weeks I've been spiraling into a pit and crash landed at the bottom last night.  It started with Girls camp and ended with Bear Lake this last weekend.  I went off plan a bit and just couldn't get quite back on.  Then instead of teetering I just plunged off like a crazy person.  No bueno.  I realized that I have made a lot of progress, but still have a ways to go.  I can lose the weight, but I won't be able to keep it off if I can't conquer "Mindfulness".  So, in an effort to get back on track and think about what I am putting in my body I am going to keep a food journal.  To add to this, I am going to keep that journal on here (that means EVERYTHING! the good, the bad, and the ugly!)  Eeek!  Nothin' like public accountability.  BUT, I figure this will definitely make me more mindful! :D  


Monday!

So, knowing that I'd have to put everything on here helped A LOT!  You can also add some celery sticks with a slice of laughing cow cheese and 15 almonds.  :)  I still need to work on the diet soda.  Soda has been a major weakness of mine my entire life.  There is always progress to be made.  

Tuesday

MF Berry smoothie**MF Blueberry Oatmeal**MF Mac & Cheese**Diet coke**A couple handfuls of mixed nuts (was trying to avoid other cravings and kind of over did it on the nuts)**Diet Root-beer *MF Lemon Meringue bar**Summer squash lasagna (YUM!)**MF brownie**at least 100oz water**diet coke**a few sips of Vitamin Water Zero**Aaaand I did Zumba :)  


The rest of the Week...

Okay, so I didn't keep up on here (life gets busy)...BUT I did track on paper with the mindset that I'd have to be accountable for it all on here.  It SO helped!!  I was not perfect (never am), but I was much more mindful of what was going in my mouth.  Friday night I just wanted my Hershey's chocolate bar and instead just had an extra MF meal (pancake with some extra sugar-free) syrup.  It wasn't perfectly on plan, but it was 10x+ better than giving into the chocolate bar.  Aaaand really, isn't that what it's all about....learning how to make better choices and being in control?!  I feel like I am back on track and rolling towards my goal.  I am down 6.1lbs from last Monday!!  6.1!  This works people!  Track.  Be accountable. 

As one of my amazing clients says...."Onward and Downward!"




It's a Lifestyle Change!

Most days I feel like this...

Female Health Motivation : Eat Clean, Train Mean

And other days I feel like this...



I saw this and giggled.  I'm super grateful for all those around me supporting me in my "lifestyle change".  :D

When you think about it, though, it really is a lifestyle change. Changing the way you think about food, the way you treat your body, the way you think about yourself, how you "feed" yourself physically and emotionally....it's all encompassing.  We can't simply change what we are eating.  We are changing the way we are living.  We are changing our lives (definitely for the better). 





Healthy Habit of the Week: Balanced Meals


  
vs. 

In the left corner...our typical spaghetti and meatballs, one that I am sure is a stable in most any home (I know it was in mine growing up).  In the right corner... BBQ chicken, asparagus, & cauliflower "mashed potatoes" (the scary unknown).  Both are delicious, but only one is really balanced.  Who will win??!!

For some reason it is often the unbalanced meal…. why?

We all have our reasons as to why we lean toward the unbalanced side...
Some of my past reasons (or excuses):
1 – Because it is familiar
2 – Because it is easier
3 – Because it is cheaper

How I got rid of these “why’s” (or really, excuses)…
#1 – I switched it up!!  I got bored with the same old same old.  Try something new! 

#2 – It’s only “easier” because it is “familiar”.  I checked out Sandy's Kitchen Adventures for some awesome easy AND balanced meal ideas.  I use this for pretty much every meal.  The recipes are simple, don’t require crazy ingredients, and are yummy!  When we are about to head to the grocery store I check out her blog for what I want to make this week and write down what specifically I need to buy (oftentimes I already have it on hand). 

#3 – Is it really cheaper?  In the short run sometimes, it is…sometimes it isn’t.  But eating unbalanced is always more expensive in the long run. 
  • Are you grabbing your food on the go because you don’t want to have to think about making food?  Not cheaper. 
  • Is it cheaper to make, but unbalanced?  Maybe something to think about is the price of your health.  Is it worth the price difference?

I’ve switched to making a lot of my food instead of buying it.  I’ve moved from restaurants and pre-packaged (over-processed) foods to good ‘ol home cookin’. 

I’ll be honest, it was a change and change is hard.  But here I am, 9 weeks later, and oh so very satisfied with what I am putting in my mouth.  I feel better about what I am eating, we are saving money and getting healthier, and overall, I just feel happier. 

With a little bit of conscious effort, your un-balanced (carb & fat heavy) meals can  turn to balanced (and still yummy) meals.  You will feel better and I promise you your body will like you more.