Surviving The Holidays

I intended to get this post out sooner, so my apologies for it being last minute. One of the trainers, Jamie, posted this on Facebook and I thought it was some really great advice so wanted to pass it on.

We are getting ready to enter the time of year where a lot of people struggle to maintain their weight, let alone continue to lose. Often times, people like myself, can become discouraged and if we aren't careful can really sabotage the past 10 months of hard work in just as little as two months between Thanksgiving and Christmas dinners. Many of us are faced with multiple meals for each holiday, because we have our family dinners, work luncheons, and other parties to attend. I think it's important we enjoy these times with our families and friends, but it's still important we continue to be smart about our choices. By following the top 5 rules below, I believe it is possible to enjoy your Thanksgiving dinner and not feel you have completely lost control.

In addition to these rules, I've decided to have my own alternatives to certain foods so I have a healthier option. For example, our family has both regular mashed potatoes and stuffing/dressing, and instead of eating a serving of one or both of these, I'm making a batch of mashed sweet potatoes. The only thing I will be using will be the sweet potatoes and a little cinnamon to make it a little interesting. Also, instead of having green bean casserole, I'm just going to have a serving of regular green beans. This way I avoid any extra calories and fat that I don't really need to enjoy my dinner. But, I'm going to enjoy and not feel guilty about having a small piece of pecan pie. That will be my treat and there shouldn't be any reason I can't have the pie and still feel like I'm on track. I still plan on going in Saturday for my cardio and weigh-in day just as I normally would, so I'll let you know that goes. So, keep these five rules in mind as you go through the holidays and enjoy your meals with your friends and family.

HAPPY THANKSGIVING!!!!!

Weigh-in Update

If you are a friend on my personal Facebook page, then you already know I'm not excited about posting this weigh-in update. But, this is reality and all part of the weight-loss journey, so it's just as important to share this as it is when I lose. The last thing I want is for someone to ever mistake that this is an easy journey for me, or anyone for that matter. I also want to thank those who sent me positive and encouraging messages. 

So, I was up 2.2 pounds this week. I know I had to back off this week on my cardio, and in the beginning of the week I even had a couple sessions where I didn't push too much, because I have been sick. I know it's important to get plenty of rest, so that's what I tried to do. I made the decision to not go in early for cardio this week, and just focus on giving my all during my workouts. And regardless if that played a part in the gain or not, I still am not happy with that much of a gain. I keep telling myself it is what it is and there's nothing I can do about it now. But, I still can't help feel I used my not feeling well as an excuse and slacked majorly this week, and I'm very disappointed in myself. All I know is next week I have to refocus and give 100% physically, mentally, and emotionally. 

I received a few quotes from friends, and even though I'm still struggling about this gain and feeling discouraged, I do believe this quote has to be the most suitable for this week's weigh-in. I know there's many things to be excited about, including where I'm headed in my weight-loss journey. And I know as long as I continue to have the support and encouragement of my friends and family, and my trainer never gives up on me, there's no doubt I'll get where I want to be, even if it is a rocky road.

Revolution Health & Wellness Dr. Chad Edwards

First I want to give a huge thanks to Michael Watkins for hosting these monthly seminars for his clients with Dr. Chad Edwards. And then would like to say thank you to Dr. Edwards and his staff at Revolution Health & Fitness for taking their time to provide further education to the Fitness Together family so we are able to be more successful in our health and fitness goals.

Tonight was the third seminar, and I have attended all three. What's great about attending each seminar, even though there is some information he goes over again, is you always learn something new. I have found by attending all the seminars, he does add new information or maybe rephrases something that helps it click for me. Tonight there was one thing that really stood out, the two rules of nutrition. It mainly caught my attention because when he mentioned it, I thought to myself, well that sounds logical and very simple. And those two simple rules are, get good stuff in and keep bad stuff out. Makes sense to me. But, of course, we all know that is easier said than done sometimes. Sometimes the struggles we have following those two rules, besides we all have our food weaknesses, is that most of the time we are not educated properly on how or why specific foods effect our bodies. There are times when we think we might be eating something very nutritional for us, then come to find out it might not be the best choice after all.

After attending three of Dr. Edwards seminars, and the opportunity to meet and talk with him, I'm confident in his knowledge of health and wellness. He also offers Prolotherapy for various cases related to arthritis pain, back/neck pain, carpal tunnel, sports injuries, TMJ Dysfunction, migraines, and other chronic pains. I plan on contacting Dr. Edwards and his staff regarding the Prolotherapy for my TMJ. Want to know more about Dr. Chad Edwards and his services, click here to go directly to his Revolution Health & Wellness Facebook page.

If you're one of Michael's clients, I strongly encourage you to attend the next seminar, even if you have already attended one before. You will receive a lot of fascinating and motivating information, and it really is worth taking the time to attend.

If Only Stress Burned Calories!

For about the past week now I haven't been feeling 100%. But, every November I go through the sinus headaches, congestion, not being able to breathe well, and all that other wonderful stuff that comes with allergies and the weather change. So, you would think since this is something I go through EVERY year, that I would not stress about it. And, I used to not let it bother me. I knew it was something I would go through, and when I started to get symptoms I would take the necessary medications in hopes to kick it before it turned into bronchitis.

However, since my health and fitness has become such a major part of my life, I get very frustrated when I'm not feeling well where I don't get into the fitness center like I should and get my workouts in. Saturday I woke up with a slight fever and a sore throat, so I put off cardio. Sunday I attempted a little cardio at home, about 15 minutes of light cardio. And then today I intended to go in early before work for cardio, but shut my alarm off and went back to sleep. With the combination of me not feeling and sleeping well, my energy level is down and my body is basically just not up to it. And even though I know this is just something that happens and I need to let my body rest and recover, I get really frustrated and upset because in my mind I've basically slacked for three days and I'm actually stressing over NOT working out!

I talked with Michael this morning, and then again during my session tonight, and I really do understand everything he is saying about letting my body get the rest and recovery that it needs; but I can't help but feel I'm not giving my all and come Saturday when I weigh-in it'll show. After my session tonight, even though it wasn't anything intense, I do feel better and not quite as stressed. Hopefully I'll start sleeping and feeling better soon so I can get back to my normal routine and start kicking butt again!

Why A Personal Trainer? Why Fitness Together?

Because I've been so successful in losing weight and becoming healthier, I constantly get people asking me questions, which by the way I love! The questions vary from what I'm doing, to how I'm doing it. But one of the most common questions I get is, "What made you go with a personal trainer, and why did you choose Fitness Together?".

Like most people, over the years I tried losing weight on my own, but had very little success. Any type of weight loss I accomplished, quickly came back after I went off the "diet". So, January 1st of 2011 I decided I was going to lose weight and joined Weight Watchers again. But this time it was different, this time I was hit with a big bucket of reality when I realized I weighed 350 pounds! I never imagined I weighed that much, because like most people who are overweight, I avoided the scales. I knew I had to take this seriously and focus on my health. After a couple months, I had lost 15 pounds, but kept going up and down with the same couple pounds. I was becoming frustrated, but didn't know what or how to move forward. All I knew is it was obvious I needed professional help if I was going to, not only change my life, but save my life. 

I knew the thing I needed the most was getting activity in my life, but I had no idea where to begin. So, that's when I decided a personal trainer was the way to go. I researched multiple places, and then I narrowed it down to five places, Fitness Together and four other local businesses. I filled out the contact form on their websites, and I received replies from three places. So, what made me choose Fitness Together over the other two places who contacted me? Simple, Michael Watkins made it about me! The other two places didn't even bother to call me, they simply e-mailed me their information and stated this is what they can do for me and if I had any questions to contact them. But, Michael on the other hand, had the total opposite approach. He e-mailed me back, thanking me for contacting him, and then asked when a good time to call would be. And then when he called, he didn't start throwing out all this information of what he could do for me; but, instead he asked me, "What is it I can do for you?". As we talked on the phone, and he asked me questions about me, I realized he actually cared about what I needed and wanted. So, I decided I would meet him for a consultation. I'll never forget the first time I walked into Fitness Together, I was nervous, scared, and excited all at the same time. But, as he did on the phone, Michael quickly made me feel comfortable in what I'm sure he could tell was a very uncomfortable situation for me. What I loved the most about our first meeting, was that he kept it real from the beginning. He never pretended it would be easy, or that I would never struggle. I could tell he was truly concerned about my needs and wanted me to be successful, and that I was more than just another client. I never felt any pressure to make any type of commitment to him or Fitness Together, because the commitment I needed to make was to myself. And that's why I sought out a personal trainer, and that's why I chose Fitness Together!

Weigh-in Update

I thought this quote was appropriate for this week's weigh-in update. Last update I didn't have an actual number to share, because when Michael weighed me he told me I didn't want to know. All I knew is I had a lot of ground to make up. I did work hard this week, missed a lunch workout and some cardio because I was sick, but I was pleased when I got on the scale today and I was down .8 from two weeks ago.

So I veered off the road a bit during the week of my birthday and gained a few (or several) pounds. And lets face it, there will be other moments during my journey I get off track; but if I continue to take Michael's advice and not just give up, it won't take long to get back on track and head in the right direction again. What's that advice? As Michael is seeing one of his favorite bands in concert tonight (and will be enjoying his own indulgences), I'll quote what told me today, "trust the process and listen to more Pearl Jam!" :)

Weekend Workout Challenge

I had a few people asking for suggestions on workouts they can do at home, and even had a couple people asking about posting more weekend workout challenges. Now, don't let the title scare you, but here's one I will be doing tomorrow for my cardio. I will complete four rounds, taking a two minute rest between each round. My challenge to you is to set a goal of how many rounds you feel you can complete, and go for it! If you are unsure of how to do a specific exercise, or if you need suggestions on modifications, you can Google/Youtube it; or feel free to shoot me a message and I would be more than happy to help you out! Now....get moving!!!! :)

Weigh-in Update

This isn't a typical weigh-in update, because I don't have a number to share for this week. It's not because I didn't weigh-in, it's because I do not know what the scale indicated. This has not been a typical week, and I knew it would be up from last week.

This week I had a few days I didn't follow my meal plan for various reasons. Wednesday I wasn't having a good day and I ended up going to lunch with my trainer so I could talk and get all my frustrations out. Thursday was my birthday and my employees brought me a cake and another co-worker brought me a pumpkin cheesecake, and I enjoyed a little of both. Plus I had another birthday lunch. So, I debated on even if I should weigh or not. When I went into the fitness center this morning Michael was there. He weighed me and said "You don't want to know, but we have a lot of ground to makeup." Even though I expected it to be up from last week, just because I knew I made choices I normally wouldn't make, I still couldn't help feel Michael was a little disappointed and couldn't help be a little disappointed in myself. I told him I wanted to cry now, but just as he always supports me, he told me not to worry about because it was my birthday and just get back on track.

So, even though I may not have an update that's reflected by a number, I can tell you there's no doubt next week I will have to kick it up a notch in my workouts; because as Michael said, I have a lot of ground to makeup.

Start Saying "I WILL"

When I came across this quote I couldn't help but think of all the people I encounter that say these exact same things. There are several people who I hear make these statements often, and the sad thing is they are still in the same place they have always been, unhealthy and unhappy. The majority of the people I have talked with know what they need to do, but our conversations always end with something similar to this quote. There are several of these people who I encounter daily and have talked to the entire two and a half years I've been working out, and they still say things like "I know I need to start working out, but..." and they start listing the excuses. The sad thing is, if these people would have started saying "I WILL" when I first started talking to them about the changes I made, I can only imagine where they would be now. But, the truth is, just like anything in life, until they want it bad enough, their excuses will continue to be stronger than their determination to make the needed changes. If you're ready to start making the changes in your life to become a healthier and happier person, then stop the excuses and start saying "I WILL" and just do it.

The Power of Regular Exercise

Steven, one of the trainers from Fitness Together, posted this picture on his Facebook page and I wanted to share it along with my own personal improvements once I started a regular exercise regimen. Before I started eating healthier and working out I had multiple issues. I suffered from severe asthma, where I was on two different daily medications, back up inhaler, and a breathing machine just in case the inhaler failed to do the job. I was on two different prescription allergy medications and was getting two weekly allergy injections. I also suffered from depression, headaches, acid reflux, and even had problems sleeping. I took prescription depression/anxiety medications, along with Ambien to help me sleep.

 

Since changing the way I eat and working out regularly, everything I've mentioned I had issues with, have either completely been cured or have improved tremendously. I no longer take any type of prescription medications. I have not used an inhaler or a breathing machine in over two years, nor have I been to the hospital or doctor for my asthma in over two years. I no longer take allergy injections, nor do I have any prescription medications to control my symptoms. From time to time I do take over the counter Benadryl, but that's due to sinus and congestion issues with the weather and season changes. I no longer have issues with acid reflux. I no longer take depression/anxiety medication and I actually enjoy life. Yeah, I have bad days, but everyone does. But, the way I handle those bad days are more effective because I'm mentally and emotionally healthier. And from time to time I have a night I don't sleep well, but again we all have those nights. Those nights mainly stem from thinking about everything from work or something going on in my life, but nothing that causes me to not be able to function like it used to.

 

When I made the decision to start making healthier decisions by changing the way I eat and exercising regularly, the best thing I got out of that was the HUGE improvement of my overall mental, emotional, and physical health. If you suffer from even just one of the symptoms listed, I encourage you to seriously consider making the changes in your own life to become a healthier and better you.

 

 

Weigh-in Update

This week I really pushed myself, not only in my sessions, but making sure I get my cardio in. And not only was all my hard work reflected on the scale, but I had another non-scale victory. I lost 2.8 pounds this week, making my total weight loss 123.8 pounds! I also went and did a little shopping and bought jeans that were the next size down! Those times I didn't feel like going in, but did anyway...those days I was at Fitness Together three times in one day, was all worth it! It just proves hard work and dedication do pay off and I'm one step closer to meeting another goal!