Which HARD Are You Going To Choose?

First of all, do you WANT to change? Because if you don't, there's no need to continue reading this article. And that's ok. Sometimes we just need to simply be, without trying to look for something to fix. With all the pressure that society puts on us to conform or change, just remember, ultimately you decide. 

If real, lasting change is to occur, you have to really want it. So much that no external or internal influence can stop you. And when you finally arrive at a choice that is all you, your will and power takes on a new strength of its own. A strength you never knew you had, an unstoppable force to be reckoned with.

Life is change. Sometimes we can control it. Other times we can't. Either way, when we adapt to those changes, we grow, though often pain precedes that growth. 

Change is hard. And many times, there are no short cuts. We have to be willing to travel right through the center of that struggle to earn the greatest rewards. And to do that, we have to act, to choose.

What choices do you have? It's helpful to look and analyze what you have in front of you, especially those difficult choices. Where will they take you? Where do you want to go? Why do you want to go there? What is it going to take to get there? 

So, which path are you going to take? Which HARD are you going to choose? I've asked myself that question many times in my life when I've had important decisions to make. One path may seem impossible to bear at the beginning, yet, farther down the road looks better and brighter, while, another path, fairly easy and fun at the beginning, gets old and stale, turning bleak as the effects of choices take their tole and turn into more suffering. 

Client #1

Years ago, a woman named Amy came to me for help with nutrition. Her health was in jeopardy, and she needed to lose 60 pounds. Her doctors diagnosed Amy as pre-diabetic and hypertensive. With a waist circumference of 45 inches, she also had metabolic syndrome. She had constant joint pain from the extra weight, suffered from insomnia, and experienced a high level of stress from her job.

I feared for her life if she didn't start making changes soon. I didn't see how her health would turn around if she didn't start eating better. Amy's doctors had scared her to death. She knew what diabetes would do to her and how it would affect her high-stress job and raising her small children. She had a desire to change, more out of fear, but that wasn't enough. 

After a few weeks, she gave up. She said it was too hard. She didn't have enough time to eat breakfast or make healthy meals. 

I asked her when she came to me frustrated, "Amy, you have two paths in front of you. Both are hard. Which hard are you going to choose?"

I didn't see her again after that. I hope she's well. At that point, she wasn't ready. However, I think a seed was planted, and hopefully one day...maybe today...she is ready. 

Client #2

On the flip side, I have another client who has lost over 40 pounds in 6 months. It hasn't been easy for her, and she's faced many of the same obstacles many of my other clients have faced. Yet, Kristina came in ready and on fire! She's never looked back. It's been thrilling for me to be a part of her journey and transformation. She is truly an inspiration. Great job Kristina!!

Baby Steps

You decide if you're ready or not. But, don't let FEAR stop you! You don't have to tackle big things or everything all at once. It's ok to take small steps, even if they can only be seen through a microscope. haha. You're still heading in the right direction!

And don't worry about what someone else is doing. Let them go ahead and solve world hunger. Today, all you need to focus on is putting one foot in front of the other...metaphorically speaking of course. 

If all you can do is focus on that one thing, so be it.You're already on the right track. After you tackle one goal, move on to the second, and then the third. Go at your own pace. Here's a sample list of weekly goals. (You can do them daily, weekly, or monthly, whatever works for you.) 

1.       Drink 8 glasses of water a day.
2.       Exercises 3 days.
3.       Eat 3 veggies a day.
4.       Get 8 hours of sleep.
5.       Do 2 strength training workouts.
6.       Cut out added sugars: cookies, candy, sweets, etc.
7.       Eat 6 small meals a day.

Get the idea? Now make your own list. 

I would like feedback on this one. What path are you taking to nutrition and wellness? Are you stuck? Do you need a kick in the pants or some kind words to get you going again? I can do both!!!:)

Are You READY To Change?

What are your New Year's resolutions? Have you started? If not, what's holding you back? Or, what's pushing you forward? Recently, I've met with several prospective clients or gym members who've quit before they even started any of their goals. Seems like the cloud of doom and frustration is taking over, much like the freakishly annoying, debilitating, and toxic winter inversion currently plaguing my community. Still, roadblocks will always be there trying to stifle out any desire for progress. I believe though in order for change to happen, you gotta really want it. And if you're not there yet...it's ok.

We are all different. Obviously. Each at various levels and phases of "readiness." Sometimes it takes years to change, others a brief moment. Sometimes we take a path and never look back. Other times, it's two steps forward, one step back. Everyone has a different journey. For me, change often occurs after a small seed of desire is planted. After it grows stronger, I'm ready and willing to do whatever it takes to make things happen. Of course, some of my seeds haven't flourished much...

Perfect example. Almost everybody I know knows I LOVE Diet Coke. You've seen that billboard with a Coke bottle and next to it reads, "Open Happiness?" That is my sentiment exactly!!! haha! Now, I'm not an advocate for drinking Diet Coke or any soda for that matter. I realize it's a small vice of mine that I should at some point overcome. And even with all the evidence and research proclaiming its harmful effects and people giving me crap all the time for drinking it, I'm not ready to quit. And boy am I stubborn!! haha! I'm even sipping a 16 ouncer right now!! Shhh. don't tell! Yeah...I know. BUT, I'm not afraid to show my flaws. I'm human after all, though I do strive to improve myself even if ceasing or scaling back my diet coke consumption isn't on my to do list right now. I'm ok. Believe me. I got other stuff;) 

But, when you are ready to conquer your beast, don't let anyone or anything hold you back. Especially YOU! It's true. You are your own worst critic. Many of us self-sabotage regularly. Why do we do that? It's annoying!! I know it's been a challenge for me in the past. It doesn't have to be. Here's how.

Our words, our thoughts have a lot of influence over our actions. Truly. You're in the driver seat. You can make things happen if you really want them to. Sure, there will be obstacles along the way.  But, ultimately you decide what you're willing to do to get to where you want to go. So what are you telling yourself?

Do your thoughts sound like any of these?

1.  It's just too hard.
2.  It's not meant to be. If it was, it would be easier.
3.  I'm bored.
4.  I'm really uncomfortable.
5.  I feel exposed.
6.  What will others think of me?
7.  I'm tired.
8.  I gave it a go. Time to give up.
9.  I'm really not THAT bad.
10. It's really not THAT great to be THAT anyway.
11. I'll just start next week, next month, next year...
12. I'm just going to live a little.
13. I'm not hurting anyone.
14. I'm just not strong enough or good enough.

A few words from anonymous... "Ultimately what determines the outcome of a person's life? Small decisions, one at a time, each and every day. I can't decide what my tomorrow self will do, but I can decide what the me of today will decide. I can't decide for my yesterday self, because my yesterday self no longer exists. But today I will choose to be strong. "

Positive thoughts have so much more power than negative. You don't believe me? Try these simple phrases every day. Say them out loud. Write them down. Believe them. Push those doubts out of your mind. They are just useless, needless thoughts. Kick 'em to the curb!!

1. Life's too short not to go after what I really want.
2. I want to be my best self.
3. That which is hard makes me stronger.
4. This builds discipline.
5. I feel courageous and brave.
6. This time I'm going to finish
7. One day at a time.
8. Yesterday was yesterday, today is today.
9. I love me.
10. I like me.
11. I believe in me.
12. I don't need it. I want it.
13. I only live once. How do I want the story of my life to go?
14. If I fall, I will get back up.


A little comic relief...funny stuff!!

6 DON'TS Keeping You From Losing Weight

 

Merry Christmas all my "Bits and Bites" friends!! I hope you've enjoyed a lovely, joyful day. You deserve it! Tis the season to be merry, enjoying family, good friends, good food, and fun!! I've had a wonderful Christmas myself here in California with my Auntie and family. And yes, I've indulged a bit on some tasty treats:) But, tomorrow I'm back ON!!

So I had to have some reason to show off my chubby little baby buddha. Haha! Looking at this picture I can hardly stand it! He's soooo chewy! This was my son at 6 months. Asher is now 9 years old and resembles nothing like the picture above. I call him my "little bag of bones." I DO miss my little chunky baby, but am grateful that my son is now a happy, healthy, active little boy.

Still, I know my boy, as I've experienced myself along with many of you, will at some point in his life desire to lose weight (whether for health reasons or simply to fit into a smaller pair of jeans). Hopefully he and my daughter will retain and implement the healthy habits I've taught them. 

And if there is a time weight loss measures are needed, these would be the 6 DON'TS I'd tell them to DO. 

These 6 common DON'TS, if carried out over a prolonged period of time, can make you fat, if not sabotage your weight loss goals. For the New Year, I challenge you to cross at least one DON'T off this list. One small step forward my friends...

1.      Don't eat breakfast. You may think you're saving calories by skipping breakfast, but what you're really doing is turning on your "fat storing" button. When your body thinks it's been starved it will go into what's called "fight or flight" and hold onto fat, further slowing down your metabolism. Remember, just like a car needs gas to keep its engine running, your body needs fuel to run and function optimally.

2.      Don't get enough sleep. Research shows that individuals who get less than 6 hours of sleep a night increase in body mass and body fat versus those who get 7 to 8 hours a night. Also, a lack of sleep can add to stress, which further promotes weight gain.

3.      Don't eat enough vegetables. Most vegetables are rich in insoluble fiber, which helps digestion and pushing food through the digestive tract. High fiber foods, like veggies, require more time to chew, making your meal last longer and making you feel full longer. Most people don't get the recommended 3 to 5 servings a day. Just think the difference you can make when YOU do!

4.      Don't drink enough water. A recent study shows that "dieters who drank two cups of water before each meal lost 5 more pounds than a group of dieters who didn't increase their water intake. A year later,  the water drinkers had also kept more of the weight off."

5.      Don't eat enough. Food deprivation is a primary component in weight loss prevention and/or weight gain. Some people believe that if they severely restrict calories they will lose weight faster.  Not true. Starvation tactics do the opposite, stalling weight loss and even signaling fat storage. This is a big problem for many of my clients who don't eat enough. I can often tell they are "food deprivers" by this common side effect: an extra layer of belly fat around the midsection. Once I increase calorie intake (with clean and balanced meal plans) they usually start losing weight.

6.      Don't keep a food journal. When was the last time you tracked what you ate? You might be surprised to find that you actually eat more than you think. Meals aside, that handful of chocolate chips and nuts, 2 crackers, a spoonful of cheddar cheese, 5 strawberries, a piece of bread, and 10 peanut M&M's really add up! Journaling is a great way to hold yourself accountable. I have found that my clients who keep a journal versus those who don't have better results.

It's NEVER Too Late!

 

So often people tell me they don't have time to exercise. "Too many kids, activities, work hours, too much stress, too sick, too tired, too much to do period." And that's that. Well, what would it take to MAKE time? An ominous visit to Dr. Doom and Gloom's office? Do you have to hit rock bottom before you make time for YOU?

Being a full-time, single, working mother, I understand the limited hours in a day. In the morning I hit the ground running and don't stop 'til I hit the pillow at night. I've accepted it. Even so, my life is rich and full...but, soooo busy! I knew years ago in order to carry and handle the burdens of single parenthood, I would have to take care of myself, which meant regular exercise and a healthy diet. For me, the choice "not to" is not an option no matter how hectic and stressful life is. And if I neglect me, even for one day, I find I don't have the energy or stamina to handle my day and all the challenges that come with it. Exercise and good nutrition is like breathing for me. Life smells, tastes, and looks better when I feel good, and that simply comes from living a healthful life.

So I challenge you to get a head start! Don't wait for the New Year to get crackin! Get ahead of the game and start taking care of you! Tis the season to be generous, charitable, and kind to others. And it's also a wonderful time to be thoughtful to you!

Happy Holidays and don't forget your 30 minutes of exercise today!!

4 Tricks to Holiday Sabotage

 

Treat season has officially arrived! And will continue all the way to Easter. Yay! Now I see where all that 135 lbs of sugar we consume a year comes from. Some of you probably don't have this love affair with Sugar.  But, if I'm keeping it real myself, I do!!!! 

So I need a plan of action...or do I? Do any of us? Come on, it's only 6 months out of a year. Life is too short, and don't we deserve to enjoy it? Enjoy the holidays. Milk them for all they're worth! Who's with me?! And no worries. Just make sure you stock up on sweatpants (a couples sizes too big. You need that extra room to grow!). They're a great way to hide those holiday rolls and cheese thighs. Nobody has to know ;) And if you're feeling a little anxious about what we're about to do, have no fear! I have 4 tricks (treats later!) that will help you enjoy this season guilt free!

TRICK #1:

On the day before the big party, don't eat anything. That way you can eat more that night! Just make sure you pack your pants with the expandable waistline. Even though fasting, then binging techniques are a surefire way to create excess bloating and then fat gain, you'll have the next 6 months to work it off!!

TRICK #2:

Since you're going to be "enjoying this holiday season to the fullest," why exercise? What's the point? Sure, you may be low on energy and feel blue sometimes, but hey! Cheer up! Just pop in a movie, put on those sweatpants, and enjoy a bowl of that carmel corn you've been craving but couldnt' have the first half of the year. You deserve it!

TRICK #3:

tivitiMake sure you have a weight loss plan in mind to jump on right after the holidays; because no doubt with the amount of food you're eating, and no exercise, we're talking about a double digit weight gain. But did I say that was a problem?! Not at all! Because, luckily your "bestie" lost 20 pounds last year in two weeks! On a 500 calorie a day diet. Sure, she's gained it all back. But, it worked, didn't it? Who cares if she lost muscle, gained fat, and lowered her metabolism. So what if these days she's practically starving herself to lose weight, but gains instead. That's her deal. That won't happen to you. Plus, all that matters is the here and now. You can't go back to the "traditional" approach of balanced nutrition and exercise to lose the weight. It takes too much time. And you've got to lose that weight quickly so you can be skinny in time for the next round of holiday festivities!

TRICK #4:

If you really are feeling guilty with all the snicker bars, eggnog, holiday rolls, and cheesecake pumpkin pie you're consuming, maybe you DO need to exercise. But, one hour a day isn't going to cut it. Try 4! Minimal. I can't guarantee it'll keep the weight off. It might work for a little while, but then you'll hit the fatigue and "body eating muscle" stage and you'll notice an extra jelly roll around your  midsection. But, it's OK,  as long as it keeps that number down right? The only thing is, after the 6 months is up, you still have to workout 4 hours a day or you will gain weight. Even if you're just eating lettuce and tomato sandwiches. Yep! You'll screw up your metabolism and throw your hormones out of balance, but you'll have the next 6 months to reverse time!

So what do you think? Tricks that have been proven to work. OK.... You got me. My "helpful" tips are all tongue and cheek; but do I work at a health club and scary as it is know people that believe these are real solutions!

But, here's what I REALLY recommend: 

1.     Don't go to a party hungry.  Have a small meal and two glasses of water right before you leave. Enjoy a small treat or two at the party.  And, who knows, because you ate early, you probably won't be as tempted.

2.    If you want to prevent holiday weight gain, you have to exercise. Simple as that. 60 minutes a day, 5 days a week. Include strength and cardio. Don't overdue it. Balance is key here.

3.    There are going to be lots of sugary temptations this season. You need to plan ahead. Keep your bag or purse stocked with healthy snacks: pretzels, craisins, almonds, apples, carrots, crackers, or string cheese. Eat snacks throughout the day, preferrably every 2 to 3 hours. Remember, if you're not hungry, chances are you won't overeat.

4.   Find someone you can be accountable to. This is huge! You're less likely to "slip" if you have to do a weekly weigh-in and report to someone. Also, myfitnesspal and Lose it are great apps to help you stay on top of your exercise and nutrition goals.

Any other tips? Would love to hear what works for you!

`

Go Play Dirty!!

Look at that smile! Eu-pho-ri-a!! Yes! Grinning ear to ear while crawling through that sticky, stinky mud at the world famous  Camp Pendleton Mud Run. (And what the photo doesn't show, to my utter disappointment, are the marines screaming in our faces. shoot! That was the best part! haha)  

This particular race has been around for 20 years and is by far the most organized, most fun, and hardest run I've ever done. Why? Because it's run by the marines... Semper Fi! I take a little pride being a little Devil Dog brat myself:) My dad was a marine colonel, and we often ran the fire breaks in the hills of Camp Pendleton. Good old fashion bonding time with dad. I loved every minute!

So back to the smile.... I've truly never had so much fun running a race. Yeah, it was hard! So freaking hard! But, I had fun! That's right. Fitness can be fun. It can be rewarding even with the challenges that come with it. I talk a lot about "enduring," "commitment," "persistance," "motivation," "mind over matter," blah, blah, blah...

Although those qualities are important, finding pleasure and enjoyment in the pursuit of excellence should also matter. So, would it be the worst thing if getting from point A to point B were actually fun? I admit riding a stationary bike or running on a treadmill (without teaching a class) is "enduring" for me. Don't exactly get tickled pink over it. And that's OK. Sometimes you have to do things you're not super jazzed about. BUT I think it's such a sweet bonus when you can find something that excites you, while it drives and pushes you to be better.

Be open to change. Try new things. Get messy. Get muddy:) And DON'T take yourself too seriously. If you fall and make a fool of yourself, laugh it off. We've ALL been there. Trust me. (One day when I'm brave enough I will share my fun little "stories" of public humiliation. As horrific and shocking as they are, I survived! haha) The pursuit of health and fitness can be a wonderful eye opening, rewarding, and FUN experience!

And if you ever get a chance, do the Camp Pendleton Mud Run, do it! It fills up fast...usually in one day. Registration generally opens the 1st of January. It is so FUN! Go play dirty!

Baby Steps to...Awesomeness!!

"The reason most people never reach their goals is that they don't define them, learn about them, or even seriously consider them as believable or achievable. Winners can tell you where they are going, where they plan to go along the way, and who will be sharing the adventure with them." 

-Dennis Waitley

The first step of setting any goal, health related or not, is having a desire to change. Then comes action. Any goal, big or small, will never be reached unless you do something. Doing is what gets it done! So if you're ready grab a pen and paper. If you haven't yet been able to fully articulate exactly what you want to accomplish, make two columns labeled short term and long term goals on your paper. Write a short list for both and then decide which you can realistically accomplish.

Here are some useful steps that might help you stick to it!  Good luck! Remember, you have the key to your success!

•  What do you want? Be clear and specific.
•  Believe your goal is attainable. Be realistic.  
•  Have daily reminders of your goals, ex. sticky notes on bathroom mirror or refridgerator
•  Create your action plan. What steps do you need to take to accomplish your goal?
•  Celebrate every small success, even the small steps you take leading to your goal.
•  Focus on one goal at a time.
•  Do at least one action a day on your list.
•  Find a goal buddy. 

"The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get." -Jim Rohn