Bump in the Road

Despite keeping my weight off for five years, I still struggle with some of the old mentality. For instance, if I eat off plan (like I did today – shouldn’t have opened the peanut butter jar), I feel like the day is lost.

It’s hard not to think, “Well, I totally blew it. Might as well eat….” But eating an extra 300 calories is not the same as eating an extra 900 calories. That’s what happens when we chalk the day off as a failure and throw restraint to the wind.

If we can stop after one slip, the damage isn’t too bad. Even if it’s a nasty fall, we can start fresh in the morning. All is not lost. It’s just a little bump in the road.

Poor Me

When something is unpleasant, it’s easy to get a “poor me” attitude. I had to talk myself through one of those yesterday.

My treadmill workout was unpleasant. It was hard. The workout consisted of intervals of brisk walking, lunging, and running. After each cycle, the incline went up until the final cycle at 12%. I can tell you I was hanging onto the sides for dear life on that last run.

Near the end of the workout I started thinking about how hard it was. How bad my legs hurt. I wanted to back down on the speed, thinking maybe I couldn’t do it.

Then I caught myself. “No,” I thought. “You want to get a couple pounds off and you chose this workout. You’re going to do it.”

To finish the workout, I had to stop thinking about how hard it was and how bad I felt. Instead, I had to think about my goals. And I had to tell myself I could and I would finish it.

Ditch the “poor me” attitude and start thinking of yourself as an overcomer.

In Love with Foreman

I bought a George Foreman grill for a steal on an after-Christmas sale. I’ve got to admit I’m in love with my Foreman. Never has it been so easy to make chicken, turkey and fish. (Actually, you never would’ve wanted to eat my fish before.)

I use my grill every day. Even my family is eating my meat with smiles and compliments, instead of choking it down with a gulp of water. And no extra fats. Just clean cooking with herbs and spices.

Here’s my favorite fish preparation:
Take 2 tilapia fillets and lightly spray each side with fat free cooking spray. Sprinkle them with garlic and onion powder to your taste, and a dash of salt and pepper. Cook for five minutes in the preheated grill. I like to serve this with brown rice and asparagus.

“Own” Your Choices

Looking over a client’s food log, I pointed out areas that needed change. She shook her head, admitting it would be hard for her to comply. “I want to eat because I need to feel in control of something,” she told me.

Her thinking was all turned around!

“If you feel like you’re not in control when you have to journal and eat right, that means you feel like these changes are being imposed upon you,” I explained. “You have to internalize this. You need to want this. It has to come from the inside out.”

If you feel deprived because you can’t have dessert with the gang, or feel spiteful about tracking your food, or sneak food when no one’s looking, that means one thing. You feel like this “diet” is being imposed upon you. You feel like it’s taking away your control.

If you really want to make healthy changes, you have to own them. You have to want them and they need to be your choice.

Make a Great Protein Shake

Protein shakes are quick and easy, taste good, and are a great way to get in a serving of protein. They make a great breakfast-on-the-go or a between-meal snack. You just need a blender and the following ingredients:

1 cup fat free milk or light soy milk
1/2 – 1 cup frozen fruit (berries, peaches, banana)
1 scoop whey protein powder

When shopping for whey protein powder, check the nutrition label. A scoop should have 20+ grams of protein and about 100-110 calories.

Happy slurping!

Miserable Run

Today was just one of those days that I didn’t feel like exercising. I even contemplated taking a day off (which I do about once a year).

My hamstrings are really sore from my workout yesterday. I’ve had a nagging headache. And I’m tired from a busy weekend. The weather for an outside run isn’t too encouraging either. Cloudy and gray skies, about 40 degrees, and a damp wind.

Well, I looked at the clock and thought to myself, “You know what you’d tell your clients. You’d say, ‘Don’t ask yourself whether or not you want to exercise. Just do it.’” With that in mind, I put on my running shoes and sweatshirt and headed out the door.

I have to admit it wasn’t a “good” run and I didn’t feel better once I started. It was struggle. But that’s okay. Some days are like that. Even so, I feel really good about exercising, getting my heart rate up, sweating, and working those doggone hamstrings.

Like I always say, “Don’t ask yourself if you want to exercise. Just do it.”

Face It With Courage

Many people stop looking at the scale when the number keeps creeping up. When they finally do weigh, they are shocked, dismayed and utterly disappointed at how many pounds have crept on.

If you are ready to start a weight loss effort for the New Year, don’t be afraid of the scale. Face it with courage. Though the number may make your heart sink, until you “face the music” you won’t be able to take responsibility and move forward.

The scale is the indicator of how much fuel (or food) we are giving our body. Weighing on a regular basis helps us stay accountable and realistic as to how much we’re eat and what kinds of foods we’re putting in our mouths.

To be afraid of the scale is to be afraid to take control. Face it with courage, and find the courage to change the number.