Posts Tagged With: Goals

Handling Negativity & Critics

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Hello fitness friends! I hope you are taking care of your mind, body, and spirit.

Today I wanted to post about negative Nancy and critical Chris. My apologies if your name is Nancy or Chris. 🙂

Along this journey of wellness, there will be people who are supportive and maybe a few who are unsupportive. How we handle the negative comments and criticism is important.

Since I started the Get Ripped competition in April there have been people who said,

“P90X2 is too challenging a program for you,”

“As you get older you won’t be able to lose weight, give yourself a break-take it easy. Don’t expect good results.”

I’m so not old…people think over 25 is ancient. There are people in their 30s, 40s, 50s, 60s, and even 70s who are in great shape. We choose whether we will stay in shape, and age is no excuse or limitation (unless you’re sick).

My great aunt even told me, “You have no shape!” I saw her a few weeks ago and she made fun of my lack of hips! :). I do have hips, I’m just not built like her, she’s pear shaped. I’m not.

There have been a few supporters along this journey! So, it’s not all bad. Yet, I realized, women especially are bombarded with negative messages about our body, age, abilities, and beauty. It can be discouraging. In a society obsessed with youth and vanity, it can be rough sometimes.

Here’s how I handle the situations…

1. Consider the source. Insecure people put others down to lift themselves up.

2. Even if it’s true (you’re super thin, short, stocky, etc…), don’t let others put a negative spin on your uniqueness. Know your worth isn’t in your appearance. Celebrate who God created you to be! It’d be boring if we all looked the same. You’re a unique gift.

3. In certain situations, let it push you to work harder. In the case of P90X2, I do my best and forget the rest. The comment made me push harder. So far, body fat is down 9%, and I’m in first place in the competition. I am determined to win for me!

4. Don’t let others steal your joy! If someone offers you a gift and you don’t take it, it still belongs to them. Refuse to take in others negativity or criticism that isn’t helpful.

5. Stop criticizing yourself! I love that Tony Horton says, ” Do your best and forget the rest.” This is about health not perfection. Perfectionism is self abuse.

Some criticism is helpful. It’s good to be open to feedback. You know when it’s good feedback because you leave feeling empowered and hopeful. Good criticism is helpful, not harmful.

I am cheering for you all! You can do this. Don’t let negativity or criticism stop you from pursuing your goals, dreams, and wellness journey!

Warm Regards,

Erin

Categories: Emotional Health, Fitness, Mental Health, Nutrition, Spiritual Health | Tags: , , , , , , , | Leave a comment

Write it Down

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Hello friends! Hope your week is off to a great start. I wanted to touch base with you about something I think is important to success in weight loss and keeping it off.

Write down and track what you eat.

Studies have shown that people who take inventory of what they are putting in their mouths are far more successful than those who simply eat aimlessly. We eat to live, not live to eat. It’s also important to know how many calories we actually need each day. This link will help you calculate how many calories you need each day to maintain your current weight.

BMR calculator: http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html 

If you want to lose weight, you would decrease the amount of calories. Talk to your doctor about the amount. Going too low in calories can sabotage your metabolism by slowing it down. If your body thinks you’re starving, you won’t lose weight efficiently. A healthy way to lose weight is 1-2 pounds a week. It takes 3,500 calories to equal 1 pound. So cutting 500 calories a day and working out daily should yield a 1+ pound loss a week.

Back to the point of this post. Tracking what we are eating. If we don’t read labels or log our food choices, we could be consuming more than our bodies need. This is true not only of unhealthy foods, but also of healthy snacks. Great example from my food journal. Last week I picked up an energy trail mix. Only 140 calories a serving. The problem is I ate three servings! Yikes. When I logged my calories for the day, I was shocked I had gone over my normal eating routine by over  500 calories. Do that daily for weeks on end and guess what, you’ve gained weight.

Many items have multiple servings and restaurants serve portions that are for 2 to 3 people. If we eat an entire bowl of pasta from our favorite restaurant we may have consumed an entire day’s worth of calories in one meal and enough fat for days. Food places are required now to post nutrition info online. Look into your favorite places. You may be surprised the amount of calories, sugar, sodium, and fat are in 1 serving.

What to track:

1. Calories

2. Fat (want to limit especially trans fats)

3. Sugar ( it is not, I repeat not your friend)

4. Sodium (many foods are low in calories and loaded with salt. Salt makes you retain water and plenty of it)

5. Fiber (helps maintain blood sugar and promote proper digestion)

6. The carbs and protein (Especially if you are eating for your unique metabolism-see previous posts)

7. Vitamins-A, B, C, D…Zinc, etc….are you getting the daily recommended dosages of vitamins?

How to track: I recommended these resources in a previous post and have added them again. I also track my workouts. I track inches lost.

Online resources

  • http://www.sparkpeople.com. I like Spark People because it’s loaded with information and it’s free. So no excuses about not being able to afford it. There are forums, you can log exercise and food intake, they have a smart phone app, and you can join groups and meet people.
  • If you simply want to track your calories and workouts check out these Free Online Fitness Tracking Tools, http://www.fitsugar.com/Free-Online-Fitness-Tracking-Tools-20376377. Many have apps you can add to your smart phone.

Lastly, what if you say, “Erin I don’t want to track everything I eat, it’s time-consuming and I don’t have time for that.” I will say if you want to lose weight, tracking is the best way to do it. No exercise program can compensate for a poor diet. Food is meant to be fuel. Some people are killing themselves at the gym and they aren’t seeing results because they are eating more calories than they are expending or eating too little. Some aren’t getting enough vitamins or water. If you don’t track it, how will you know? Once you reach your goal, you may not need to track calories or what you eat. This isn’t the law, it’s a tool. It’s a tool to help with success. I can guess at the calories I’ve eaten for the day, but I it takes time to know proper portions, and how much is enough.

Wishing you the best friends! These are simply suggestions. You have to do what works for you. I hope my suggestions are helpful!

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It’s a Journey

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Hello dear fitness friends. I hope you are staying on the course to a healthier life. As I look back at when I began this journey there were some things that I thought might be helpful for you. At least I hope so.

I have always struggled with my weight. I have never been obese, but as a mesomorph when I gain weight I am heavier on the scale than most. I might wear 3 or 4 sizes less than someone else and pull a big number on the scale. I tried everything I knew to lose weight.

Pills beware….

I tried the popular diet pills. I don’t recommend going that route. Here’s why. When you take pills to speed up your metabolism or trap fat, etc… you are cheating the system. Your body has a perfectly fine metabolism (unless you have a metabolic disorder), it needs the proper amounts of water, sleep, nutrients, and  stress management to run properly. Your metabolism is simply the action of hormones within your body. Once you stop taking the supplements to speed up your metabolism, you will gain weight. If you are not building muscle and eating properly, the pills are just hurting you in the long run. I have a relative who sabotaged her body with yo-yo dieting and supplements. She had to work extra without the pills to get the weight off. So my mantra is, “Eat Clean. Work Hard.”  There are some supplements that are good for you I can write about later. I am specifically speaking to the, “Take this pill and be thin by Monday.” Many of them are overloaded with stimulants and cause water weight loss.

I’ve found the secret to my weight loss as follows:

1. Drink more water. People who drink 8 or more glasses of water have a faster metabolism than those who drink 4 or less. Flush those toxins out.

2. Eat healthy. There’s no bypassing this one. Eat garbage, feel like garbage. Eat unhealthy, gain loads of weight. Load up on fruits, vegetables, and whole foods. Ditch the processed food, fast food, and added sugar. Eat 5-6 small meals and don’t skip meals.

3. Exercise and challenge your body. Resistance train.

People want a quick fix. It’s a journey not a destination. We don’t arrive at a certain point and stop. We have to keep going and pursuing wellness as a lifestyle.

Work it OUT!

If you’re a busy person, 1 hour of exercise is 4% of your day. I can ditch watching TV or even blogging to workout. You can get a good workout in 20-30 minutes.

Make yourself a priority.

My family taught us to put others first, to share, give more than you take. Great teaching, especially when it’s coupled with balance. A drowning person can’t save another drowning person. We cannot give everything away and expect to survive. We have to take care of ourselves. The goal of life isn’t selfishness, it’s also not self-neglect. You matter. Make taking care of yourself a priority. I had to. I was stressed, unhealthy, unmotivated, and miserable. I woke up one day and said, “This isn’t living, this is existing.” So give, but also take care of you. You can’t be all things to all people.

Keep up the good work friends! I believe in YOU! You can do it.

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Categories: Emotional Health, Mental Health, Nutrition | Tags: , , , , , | Leave a comment

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