Posts Tagged With: yes you can!

Set Goals Instead of Making Resolutions

Set Goals, Not Make Resolutions.

Every year I draft goals for the year. Goals are more than wishes, desires, or it would be nice. Goals are more than a resolution of “I will do this or not do that.” Goals are measurable and have a plan attached to them. They are measurable. Therefore I use the S.M.A.R.T method. Is the goal specific, measurable, attainable, realistic, time-bound? Smart goals are far better than resolutions.

Here are some examples from 2017. These were some goals for 2017:

1. Stop investing in one-sided relationships, people I never hear from unless they have a crisis and I am the initiator of everything.

I made a list of said people (specific)

I made a list of all the ways I was investing in them, just pouring out (measurable)

I quit some things that were no longer my assignment and stopped the items on list two (measurable, attainable, realistic)

This essentially stopped January 1 of 2017 (time-bound)

I still love people and give without expecting reciprocation. I did stop overinvesting and devoting so much time to one side relationships. I still love those people, yet do not chase people down to love them. I have since then had God bring in numerous people who love in return so our relationship is mutual. We both bring something awesome to the table and feast together.

2. Drop Several dress sizes (I prefer losing inches than looking at a scale because my body type is mesomorph-I gain muscle quick and can be small and weigh more than my counterparts).

I wanted to get back into size 6-8 (specific). It was not for vanity, I had tons of clothes I could not wear-bummer. 🙂

I weighed, took measurements (measurable)

I looked into nutrition programs that were not crazy fad diets (realistic, attainable)

I set the goal for the year (time-bound)

I started the Whole30 program.

I am back to a size 7/8 and still losing. Instead of 1 round and quit, I have completed several rounds to meet my goal. Now I am going to work on cutting-building more muscle/getting lean muscle.

Are you setting some goals for 2018? I would love to hear about them.

You can do this!

Xxxx

Erin Lamb

P.S You can check out the Whole30 program here Whole30 Program.

Photo credit: Pinterest

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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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Focus on Being Healthy

Often I run across women in the grocery store, clothing store, and they are putting themselves down. I mean they are really digging in for the kill, “I am so fat. I am so ugly. I hate my body. Do you see this one wrinkle on my face. Oh man I am a troll. I wish I were skinnier. I wish I had her body. I wish I could be just like…(fill in some unrealistic expectation).

There is such a push in our society to be an airbrushed version of ourselves. I wonder often where the obsession with skinny and enhanced body parts came from. It’s okay if you are naturally thin. It’s also okay if you are not.

No one at our funerals will say, “They sure could have lost those last ten pounds.” It’s ludicrous to keep allowing the scale or a preconceived idea of beauty to stop you from enjoying life.

Love the body you are in and celebrate it. Say it with me, “I love my body.”

I was talking to a young lady who has always hated being a girl. Then she developed breast cancer. I told her, “You know hating yourself impacts your soul and your soul health impacts your natural (body) health.”

The body, soul, and spirit are connected. Sickness in one area impacts the others.

I knew of another lady who hated being female and she developed ovarian cancer. She hated being a girl. She died last year. She cursed her feminity with her words and cursed the gender given her at birth. Her self hatred manifested in her body.

Is all cancer the result of self hatred, no. Can our lack of love for who we are impact our bodies, absolutely.

There can also be copious amounts of time wasted on trying to be thin, skinny, get the last 10 pounds off that the joy of life is removed. I read an article a few weeks ago of a mom who died because she overdid it with protein consumption. Her pursuit of the “Perfect” body led her to the grave. What good is her “Perfect” body 6 feet under? Underground her body is rotting and decaying. Nothing but bones will lay in that grave. Her children will grow up without her. What good is skinny if you are dead?

Life is a gift! It may not always feel that way with the challenges, pressure, and pains of life. Yet life is a gift. Some people did not wake up this morning, or they have lost everything, or they are hanging on for dear life. What are we doing to enjoy life, really enjoy it! How are we focusing on being healthy…

Let’s talk about healthy life focus…

Healthy is more than meal plans and exercise. Healthy is taking care of ourselves, emotionally, and having our priorities straight.

What S.M.A.R.T (A SMART goal should be specific, measurable, achievable, realistic and time-bound) goals are you setting for yourself? What are you doing to get closer to your personal goals?

This year I stated I wanted to focus on some of my own goals. I have. I have lost 25 pounds. I traveled to the Grand Canyon (bucket list item). I finished the manuscript for my second book. I stopped investing in one sided relationships. I limit time with toxic people. I am working on my third book and hope to get in the recording studio in the next 12 months. I spoke at a regional women’s conference for the first time ever. I quit some volunteer jobs that were killing me.

I realized in most situations I am the responsible person. If someone needs help and it’s legitimate, I will try to help. I tend to put others first. Yet life requires balance. If you are putting others first and they are putting themselves first, guess what, you will be left depleted. They will leave you cleaning up messes, handling situations, and they will ride off into the sunset on holiday. They will have no problem telling you no, quitting, dropping the ball, yet you will be left a wreck with only yourself to blame. Boundaries baby boundaries.

Relationships were meant to be mutual blessings, not one sided blessings. Who constantly has their hand out and deposits nothing? That is not your friend.

We need to focus as much on our own goals as we do on the goals of others.

If you are that person always putting yourself first, this does not apply to you. If you are a giver and try to invest in others, this applies to you. Are you sacrificing your own health (mental, emotional, and spiritual) for others and ending up burned out? If so, reeval your priorities. Reassess your boundaries. You are not responsible for other people, unless it’s a small child, your child. Adults are to take care of their own lives.

“Selfishness is placing your wants above others needs. Self care is placing your needs above another’s wants.”

Who are you investing your time in for relationships? Why? Do those people even try to match your effort? Relationships are not about what we can gain. There is a problem if everyone connected to us has their hand out.

What things have you wanted to do that you put off doing? Can you pick those up again?

What is toxic in your life? What are you doing about it? Ask yourself is what you are doing today getting you closer to where you want to be tomorrow? Then move in the direction of the best yes.

My hope is you pursue health. Pursue healthy in every facet of life.

To your health…

Erin L Lamb

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21 Day Challenge 

Hello fitness friends, 

Happy New Year! Whoohooo! We made it. 

Are you excited about another year? I am. 

Did you make New Year’s Resolutions? Set goals? I haven’t really. I have been busy. Ha! 

I know one of the resolutions many people make is to lose weight or get fit. 

It takes your body 21 days to form a habit. So let’s take this in 21 day increments. You ready? 

Disclaimer: speak to your doctor before starting any program. I am not a physician. If you cannot complete an exercise in proper form it’s best to not do it. Talk to your doctor about meals and exercise.

Challenge start: January 4th 2016 

Starting! 

Get some measuring tape and write down your measurements: 

  • Chest, hip (widest part), waist, thigh (left and right-mid way), calves (left and right), arms (bicep-left and right), neck. 

Nom…Nom. What are we eating? 

Days (meals)

Hydrate baby hydrate 

  • 3 to 4 Liters of water throughout the day.
  • Start the day with 8oz warm water with lemon (1 small lemon).

Cut out unhealthy carbs, fried food, processed food, and excess sugar.

  • White bread, white rice, white pasta, candy bars, excess sugar. 
  • Say bye bye to fast food deep fried goodness.
  • Say adios to chemicals you can’t even pronounce. We are aiming for whole foods.

Increase your fiber

  • Leafy greens and beans…

Shoot for eating every 3-4 hours and go no longer than 4 hours without eating. No eating past 9 pm. For those sweets cravings you can opt for peanut butter. 

Portion control…

I don’t like counting calories. It’s not fun. I have noticed that the portions dished out in restaurants, etc…are normally 3 to 4 times as much as people need. 

10 Easy Ways to Do Portion Control
Exercise: 

Get moving! Anything is better than sitting on the couch. Right? There are so many options out there for varying fitness levels. 

Walking is great for those with limitations or swimming. 

There are an abundance of YouTube videos for fitness. 

The goal is 4-5 days a week for at least 30 minutes. 

Programs I’ve used: 

  • Jilllian Michaels Ripped in 30 
  • 21 Day Fix 
  • Jillian Michael’s 30 day shred
  • Power 90 
  • Zumba  

The goal is to cease couch dwelling. You can make your program as tame or extreme as your body allows (check with your doctor). Diet trumps your exercise program. You can’t out exercise a bad meal plan!

Here are some strength building exercises. 

  
  
Can’t wait to hear about your progress! 

Oh and here’s a video to get you laughing! You can do this. 

Xxxx

Erin 

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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

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