Posts Tagged With: Motivation

Healthy Living-Choose Health!

One of the greatest things about Whole30 was seeing a change in my waistline and skin. The photo above was taken after 3.5 rounds of Whole30. It has not been modified. It just is a selfie taken at a weird angle. The dress I have on I could not wear for a long time. Now it fits.

I guess it would help to show you where I started in 2017. The photo below is of me and my friend in Phoenix this May. I had already started Whole30 and dropped about 7 pounds. I was quite uncomfortable as clothes were becoming more challenging to fit.

I made a choice I wanted to be healthier.

Being healthier or healthy for me was not about dropping 4-5 sizes, which I did. Nor was it about being skinny or meeting a number on a scale. It was about becoming a healthier person.

Healthy is about living a better life and being a healthier person.

Whole30 changed the way I view food and health. I tried other plans, worked out like a crazy person and saw slow unsustained change. I worked hard for any progress.

Whole30 brought about change that I can see lasting a long time. It was only challenging at first. Afterwards, it became a blessing. Once my body adjusted to the plan, foods off the plan tasted not so good to me. They were too greasy, too salty, and more food was needed to be satisfied.

No more slavery to the gym…

I did not workout while doing Whole30, other than just walking. I can not imagine how the results would be if I hit the gym like crazy.

What does it mean to be healthy…

  • To love thy self. Loving me is vital to loving anyone else.
  • To cease the busy. It’s so easy to be busy. Busy can lead to stress. Stress can lead to weight gain or poor food choices.
  • To cease investment in one sided or toxic relationships. I chose January 1rst to stop investing in one sided relationships; best decision ever.
  • To cease using food for comfort. Food is fuel.
  • To cease the fast food and out to lunch habit while working. Whole30 forced me to buy groceries, pack lunch, and forgo fast food options.
  • To give thanks. Lots of great things happened this year. Lots of hard things too. Giving thanks re-calibrates things for us.
  • To look up and around more. There is beauty in God and nature.
  • To pursue the best option. Candy, cake, chips are not the best steady options. Fruit, veggies, and lean protein are steady options.
  • To think of what will be a blessing to my body, soul, and spirit. Asking the question, “Will this help or hurt?,” was and is beneficial.
  • Rest is a weapon. Going all the time is hard on the body and soul. A wise person takes time to rest. Inhale, exhale.
  • Meditation/Prayer are vital to thriving. As a person of faith, part of thriving is the ability to focus on God, listen, and not simply ask for things-give thanks and meditate on the goodness of God.
  • Meal Prep is for my health, not a mundane task. Healthy meals make for an energetic week. Taking the time to prep meals is vital to healthy living. So the time spent doing something else needs redirected to what is the most beneficial.
  • To let go. I love the serenity prayer which leads us to let go of the things we can not change and to acquire wisdom for the things we can change. Some things we simply must lay at the feet of God and let it go!

My encouragement to you is pursue health. So many people make New Year’s Resolutions. How about starting today? How about choosing health today? How about moving towards a healthier you today? It takes one decision, followed by another healthy decision, that brings about a healthier you!

If I can do it, so can you. What’s stopping you?

To your health…you can do this!!

Erin

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Life After Whole30

I hope you gave Whole30 a shot. I did and do not regret it. I lost 14 pounds without exercising much. I did take my Whole30 further than the 30 days. I went for two rounds. Yet 7 pounds a month is great progress. It is healthy progress. 

If you did or are trying Whole30, I highly recommend easing back into eating non Whole30 foods. They provide guidance for reintroducing foods-one group at a time. I started with some grains, example corn. I was okay with grains. Then I tried dairy. Ummmmm…my stomach hated it. So I am less prone to eat dairy post Whole30. It is rare to have it. I tried beans. Another irritant. Therefore, I have built a new meal plan that is 80/20. Eighty percent is Whole30 and 20 percent is non Whole30. 

I have not gained weight by reintroducing non Whole30 foods. I am still losing and have incorporated more exercise. 

After talking to your doctor, I would highly recommend this program. Whole30 changed the way I view food. It changed the way I make meals. It changed the way I eat. 


Eating processed foods does not appeal to me. In the rare occossion of eating junk food, it does not make my body feel good. I prefer fruits, vegetables, and whole foods. My body runs better on whole foods. I still read labels, and ditch foods loaded with chemicals. I have a fondness for bananas, mangoes, berries, almonds, olive oil, purple potatoes, steak, roasted chicken, natural salad dressings, spinach, broccoli, and tomatoes. 

Learning a new way to eat is good. All the exercise in the world does not negate a poor meal plan. Changing the way we eat is a lifestyle change, not a temporary diet. Changing the way we eat leads to a better life, to wellness. 

So ditch the excuses and do something for your health! 

XO, 

Erin 

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Don’t Give Up

 
Photo credit: Multiple Pinterest posts

Hi my fitness friends! I hope you are taking care of yourself. Yes indeed. Are you staying motivated? 

I am continuing on with 21 Day Fix. Two weeks have passed and I’m down 1 dress size. I will do another round and then possibly 21 Day Extreme. I will say this program yields the fastest results than any program I’ve tried including P90X, Ripped in 30, or a gym program. It really does get you results. I think I’d see even greater results if I did 7 instead 5-6 days. My work schedule doesn’t always offer me the best options for working out. Like today I had to go in at 5am. So up at 3:45am. When I got home I was exhausted! I will though work out tonight. 

That being said, here’s my motivation for continuing on… 

I love how I feel after I workout! 

I have more energy!

I like not having wobbly bits…

It’s for my health. 

My skin looks better! 

To protect my bones! 💪🏼

To age gracefully…

To feel comfy in my clothes! 

To inspire others to get fit! 

To maintain all the muscle from my youth…

To respect myself by respecting my body! 

To honor God with by taking care of His temple, this body! 

To cease seeing photos I want to burn because I look unhealthy…

To look awesome in my bathing suit (sounds vain, but it’s true)! 

What’s your motivation??? You can do this. I believe in YOU! 

Xoxo, 

Erin 

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90 Day Challenge 



Photo Credit: Pinterest 

This is how I feel after working out. Before I work out I feel like a slug on a log…zzz….I just want a nap. After a long day in the office I don’t want to workout…yet I always feel better after I do. 

My friend Brian and I started a 90 day challenge. I type this as my body is throbbing! He started P90X. I started Power 90 which is in the P90 series. I’d love to tell you committing to this will be easy. It isn’t. I have a few week night obligations that take up time. 

Where does working out fit in? 

You make time! 

You make time because your health is important. 

You make time because if you do nothing, nothing changes. 

You make time so you feel better (endorphins baby…endorphins). 

You make time because you will look better, your skin glow, your body function better!!! 

You make time because you love yourself! 

If you don’t take care of yourself, who will? There’s no magic pill to melt away the Christmas pounds or tone up the flabby arms. It requires some effort. 

I’ve also given up dessert. I miss dessert. At least for now it’s on the shelf. 

Lastly…

I hope you’re taking care of yourself and enjoying life! Make each day count. You’re worth taking care of…so make time to care for your mind, body, spirit, and soul. 

Xo,

Erin 



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You Can Do This!

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Hello my fitness friends! How are you? Are you keeping up your fit and healthy lifestyle choices? You can do this!

It’s easy to have momentum and then lose it. How do you keep going when you’ve lost motivation?

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Think about why you started? It’s good to reevaluate the reasons you decided to workout regularly, drink more water, eat healthier! Go back to that place.

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No one said it was going to be easy. Don’t get discouraged if the results don’t come quickly. It took more than one meal to put the weight on. It will take more than one healthy meal to get it off. It takes 3,500 calories to equal a pound. You are worth it! Don’t give up.

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So you pigged out all weekend. No worries. Get back on the wagon. You’re a super star! You’re a champion. Champions don’t quit.

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There’s nothing like a good challenge. Start training for something. Join a class, and if you’re medically cleared…challenge yourself to grow stronger!

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Along the way you will have days you’d rather sleep in or lay on the couch. Just remember warriors train to win. You’re strong. You can do far more than you think. Self motivate! This is your life. Don’t let life slip by watching re runs on Hulu or Netflix. Your mind, body, and soul will thank you. Your future self will thank you!!!!

Well, I’m cheering for you. Don’t settle for treating your body (temple) with anything less than respect and honor!

Xoxo,

Erin

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When You Feel Like Giving Up

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Hey fitness friends. Tonight I wanted to talk about something we all encounter on the journey to wellness, the desire to throw in the towel!

The reasons may vary. It could be a thought, “What’s the use, I’m not seeing results,” or “I’m tired of eating healthy food or counting calories.” Here’s some motivation to keep you going.

Eating healthy is cheaper and better than being on medication. Many of the health problems we see plaguing the planet can be traced back to poor diet and sedentary lifestyles. Food is fuel. Put the wrong fuel in for prolonged periods of time and the body begins to break down.

Another added benefit: Exercise helps fight aging and the effects of gravity. Billions of dollars are spent yearly to get people to buy products that will create youth. Externals do nothing for a body that is unhealthy. It starts from within. Eat those fruits, vegetables, drink water, forgo smoking, too much sun exposure, and exercise regularly.

Keep going because your future self will thank you!

Keep going to be a good example for people around you and your family!

Keep going because your body is a temple, treat it with honor and respect!

Keep going because you love yourself!

Keep going because you can do this!!!!

I get tired just like everyone else, but when I think of the progress made, it makes me want to keep going!

I can do this! You can do this!!!

Cheering for you!

Erin

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When You’re Stuck in a Rut

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Hello friends. I have not forgotten about you. I am working on a post on the hormones responsible for weight gain. In the meantime, I wanted to post something about being stuck in a rut. What do you do when the last 10 pounds won’t budge? What do you do when you stop seeing results? What do you do when you’d rather eat ice cream than workout? Here are some suggestions (Always check with your doctor before changing your routine or exercise program).

When you’ve stopped seeing results or need to lose those last 10 pounds:

Your body has most likely adapted to your meal plan and workout. Once it adapts, less calories are burned. Our bodies don’t want to lose weight. Our bodies want to hang onto weight just in case a famine occurs. Things you can do:

1. Change up your workouts. if all you do is run, try spinning or a dance class or boxing, or a new routine for a few weeks. Check out a program that switches things up every 4-6 weeks.

2. Change up your diet. I like the phrase: Eat breakfast like a king, lunch like a prince, and dinner like a pauper. Try to make the last meal of the day one with less or little carbs.

3. Cut back on or eliminate sugar, salt, processed foods, bread (white and wheat), and eating late. If you drink alcohol, it will also pack on the pounds. Eat whole foods and drink plenty of water.

4. Make sure you are challenging yourself. Sometimes we are half doing a workout and it shows or we’ve been doing the same workout for so long we are no longer challenged.

5. Make sure you’re eating enough of the right foods. Proper nutrition is important for building muscle, maintaining lean muscle, and having the energy to workout. Are you eating enough protein, vegetables, fiber, fruits? Are you eating enough? Starvation diets lead to a plateau becasue our metabolism slows down to compensate for a lack of food.

6. Count those calories, you may be eating more than you think!

7. Are you stressed out? Are you sleeping enough? We will talk about hormones the next post. Cortisol (stress hormone) tells your body to store fat! If you are stressed or over working your body (long cardio workouts-2 hours or more), you could be producing cortisol which tells your body to store fat. So, throw in a rest day. Have some R & R. Find ways to relax. One great way is to unplug from the internet. Social media, smart phones, and constant communication leads to stress. We all need a break every so often. If you aren’t sleeping enough 6.5-8 hours per night, you are more apt to gain or be unable to lose weight.

What to do when you don’t want to workout!

I am doing a Biggest Loser Competition with my coworkers. Some people are so excited and they keep losing. Some people seeing the major results of others have lost motivation. The goal of wellness is to make a lifestyle changes. I go through phases where I do not want to workout. I would rather lay on my couch and sleep. I don’t love exercise. So here are some things I recommend that help me out.

  • Try something new. I recently started doing Zumba. I have a dance background so it’s great. I love it. I get up early and start the day with Zumba. Weight training is reserved for after work. By doing something that I love, I am more apt to stick with it.
  • Think about why you started. I posted on this a few weeks ago. Post an old photo up if you have  to. And recall it’s harder to take the weight off than it is to lose it. Our bodies would rather cling than lose any day.
  • Instead of planning 1-2 hour workouts 4 days a week, try working out for 1/2 hour every day! I can commit to 1/2 hour.

Lastly, believe in yourself. You can do anything you set your mind to. I recently read about a woman who’s a competitive body builder and she’s 75. She didn’t start training until she was 71. She’s the oldest female competitive body builder. How awesome is that? She runs a 10K daily and teaches exercise classes!

Here is the link to the article and video about her. http://www.bbc.co.uk/news/magazine-18346128

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Staying Motivated!

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Hello my fitness friends! I hope you are enjoying a great start to the week. It is a beautiful, sunny day here. Thankful winter is over. Tonight’s topic of choice is, “Why did you start?” Feel free to post a comment with your reasons for starting on a wellness journey. I posted my reasons when I started this blog, but wanted to share some reasons again.

I work a full-time job that is normally high stress. I also juggle tons of outside work activities. As a young person, I should have had tons of energy! I didn’t. I was exhausted all the time. I heard someone say in a movie I was watching, “Are you living or just existing?” There is a difference between living (enjoying life) and existing (taking up space). I was sick and tired of being sick and tired. I was also tired of the hideous pictures my associates would post of me on Facebook. One in particular I remember was from a wedding I was in; I looked like I was pregnant.

It’s easy once you start the journey to get tired. It’s in those moments you must go back and look at why you started. I don’t want to go back to being tired all the time. I don’t want to return to the relationships that left me drained, stressed out, and unhappy. I don’t want to return to doing nothing but eating and sleeping after work. I don’t want to ever be mistaken for being pregnant without actually being pregnant. It’s been a year since I decided to embark on this journey….I FEEL great! I have far more energy. I dropped three dress sizes. My skin looks better. I enjoy life more. This journey for me was about improving my life, not fitting into a social mold of beauty. My life has improved: mentally, emotionally, physically, and spiritually. It’s about changing our lives!

So when you feel like it’s too challenging, remember why you started!

When you feel like giving up and going back to old habits, remember why you started!

When you feel like the progress is slow and tedious, remember why you started!

When everyone else is indulging and over indulging, remember why you started!

Lastly, I wanted to say I run an at work Biggest Loser contest. We have done it multiple years, and we have some of the same people each time. Weight is lost for the competition and for some, drastic measures are taken. The problem is those drastic changes cannot be maintained for life, so the weight comes back on. This year I am pushing lifestyle changes! It’s about changing your life. If we can start for the right reason, to change our lives, then we can stick with those changes. Say no to obesity, heart disease, high cholesterol, increased risks of cancer or diabetes….say yes to HEALTH! You can do this!

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Categories: Emotional Health, Fitness, Mental Health | Tags: , , , , , | 2 Comments

Staying Motivated

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One of the most difficult parts of wellness is motivation. It is challenging to stay motivated especially if you are not trying to meet a particular goal. How do we stay motivated when we don’t have weight to lose or we aren’t training for a marathon or event? Glad you asked.

1. Think of wellness as a lifestyle not a means to reach a certain goal and stop. Exercising and eating healthy has life long benefits. It’s a journey not a destination. People who remained active in their youth age slower than those who are sedentary. Bone health is improved by regular exercise. I’ve met people in their 80s who are more fit than people in their 40s because they chose to treat their bodies well. They aren’t in nursing homes either, they are able to care for themselves. Eating well, working out, and minimizing stress helps your mind, body, and soul!

2. Join an online community, club, team, or anything that keeps you engaged with others who are seeking a healthy lifestyle. I like Sparkpeople.com. It’s free and you can track meals, meet other fitness friends, and they have tons of resources. Many of the online programs have apps for the mobile phones. I subscribe to another online fitness program and it’s great to connect with people from all over the world. We log our meals publicly on our message board to hold each other accountable. Joining a team or sport is another great way. You have face to face interactions with people and it’s more fun than working out.

3. Empty the cupboards of crap. What is crap. See info below. If it’s not in the house, you can’t eat it. Buy quality food and keep healthy food with you (suggestions…apples, oranges, almonds, hard-boiled eggs).

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4. If you’re a visual person, leave messages for yourself around the house or office. I have a dry erase marker that I write on the bathroom mirror with. It’s a great reminder to get up in the morning and see a message of inspiration. I also went back through some pictures from a few years ago. I was 20 pounds heavier and not happy. I was unhappy because I was exhausted all the time; my clothes did not fit well; my skin was awful; I was stressed, and I never want to return to that place. When I think of giving up my new routines, I think about those photos and that person who wasn’t happy or healthy.

5. Remember it’s more difficult to take the weight off than it is to put it on. I know from experience that it’s far more difficult to get a flat stomach than it is to gain a blubbery one. Months of sugar-free living, working out daily, and too many plank exercises to count attribute to my new flat belly. I don’t want to start over. Do you? If you haven’t met your goal, keep going. Even if you’re only seeing small changes, that’s better than no changes at all.

6. Where the mind goes, the body follows. So, if you think you can do it, you will. Exercise and eating healthy is not only good for the body, it’s good for the mind. I will post more about that in a later post.

Hope these help you stay motivated for life! It’s not about a quick fix, it’s about changing our lives. One decision at a time, one day at a time….

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