Sunday, January 06, 2013 • Vancouver, WA 98682
I hear ads on TV. I see late night infomercials. I have friends recommending this and that to help melt that fat right off. And even though so many of them are a waste of money, I have three things that you can do right now to help you lose weight without diet or exercise. It won't be much and it won't be fast but the weight will come off. First, get plenty of sleep. When you don't get enough sleep you have a tendency to eat worse than you do when you are well rested. Instead of making a meal, you grab chips. Grabbing chips is much easier than cooking. you may not even pay attention to how much. Because you are trying to boost your energy, you tend to crave sugar. And finally, when you lack sleep your body feels stress which leads us to number two. Second... Relieve stress. Way back in history stress was a good thing. It allowed us to outrun the bear. In fact stress causes hormones to be released to hold on to the fat. That fat is held mainly around the waist so when we had to run from that bear we had quick fuel. In order to relieve stress do things like get enough sleep. Take a nice relaxing bath. Meditate. Read. Or do something else to relieve stress. Maybe exercise??? (Hey, I'm a trainer. What do you expect? Of course I'm going to mention exercise). Finally... When you eat, slow down and savor your food. Turn the Tv off and sit at the table. Are you eating because you are hungry, bored or want to eat because of some emotion? Think about why you are eating. Then write down what and how much you are eating. Write down the time and what you are feeling too. This is called mindful eating. Like I said in the beginning, you won't lose much weight very fast this way. If you do watch what you eat and exercise too, then doing these three things will help the scale come down much faster. So take care of yourself and get healthy.
Sunday, January 06, 2013 • Vancouver, WA 98682
The decorations are all put away. The kids are back in school. No more parties or potluck's on the calendar. Now to face the facts. I walked up to the scale and really didn't like what I saw. But no matter what reason I can come up with, I earned that number. Now the questions are why and what. Why did I do that to myself? Yes, cookies, fudge and mashed potatoes taste great but it isn't like I will never see the food again. Why did I go face first into the holidays and not come out until the goodies were gone? I know a part of it is, I don't like being told what to do. Even if I'm telling myself. The rest, I'm still trying to figure out. What... What am I going to do about it now. It's really easy to just wear that cone of shame on the way to Dairy Queen but that really doesn't help matters any. All I can do is go from this moment on. So what I am going to do is add more fruits and Vegis in my diet again. I am going to take a walk every day. I am going to remember what I was doing when I felt so good and liked how my clothes felt so I can do those things again. It's time to whip off the cone of shame and climb out of the pit of despair. The number on the scale today is just a new starting point.
Tuesday, January 01, 2013 • Vancouver, WA 98682
Here we are. It is now the first day of 2013 and what have you accomplished? Well, I went to work this morning. Afraid of the freezing temperatures on the road and yesterday's snow that melted a little before the freeze came back. I made it with just a few slight slips. I thought about not going in at all, but I had clients counting on me to be there and was WAS NOT going to let the, down. It's funny. I'm so good about putting others above myself. You might be sitting there thinking, yeah, that sounds about right. But it's not. I am important. I am just as important as anyone else. How do you see yourself? Now think about it. If all of a sudden you were gone, what would happen? I know when my mother in law passed suddenly in had a huge impact on me and my family. It was five years ago and we all still miss her terribly. You are no different. Your life means something. So I challenge you to something this New Year. Schedule your time to take care of yourself and stick with it no matter what. This is your new job. It's just as important as earning a living and taking care of the kids. This time could be a daily walking the dog. Or it could be your time at the gym. It could be time in prayer or a nice relaxing bath with a good book. You can even set aside time to find and try a new healthy recipe every week or if your really ambitious, every day. Just know that you ARE important. You really need to take care of you. After all, no one else knows what you need as well as you do. HAPPY 2013!
Monday, December 31, 2012 • Vancouver, WA 98682
I am so excited! Today is New Years Eve. That means that in a few hours we are starting a whole new year of excitement and promise for the future. It also means that it's just 12 days until the Step by Step weight loss program begins at Snap Fitness Battle Ground. To start this program we are offering a 12 week kick off journey starting Saturday, January 12th, 10am-2pm. come check things out and feel free to bring a friend or family member. Get this New Year Started with a bang. Step by Step is beginning with a special price. For $49 a week, you will receive a group exercise class with me, weekly weigh ins and measurements, and a weekly support group and nutritional counseling with Cheryl Butler. Cheryl is a fantastic woman. Besides being smart, sweet and supportive, she is a mental health counselor in Battle Ground. She specializes in addictions and food issues and she is a nutritional counselor. Together we will help all who are part of this program not just lose weight but develop the tools to keep it off. When someone is overweight, especially very overweight, there is more than just food as the problem. Cheryl will help get to the root of the problem. I know the price of this program is daunting. But when you think about it, how much do you pay to take your family out to dinner? How much do you pay for your daily Starbucks and lunch? How much would you pay for your medications or hospital stay? Yes I know, I have stepped into the dark side, but you know what, as frightening as it is, it's also true. Obesity is linked to diabetes, high blood pressure, cancer, depression, joint issues, back issues, and many more. For some of us this is a choice of being around for our family or leaving our family behind. Even if your not sure, come to our kick off event and see what you think. Saturday, January 12th at Snap Fitness in Battle Ground, 10am until 2. See you there.
Monday, December 31, 2012 • Vancouver, WA 98682
I have started getting posts on Facebook and commercials on TV about Biggest Loser. There is so much excitement about the New Season. Jillian Michaels is coming back and this year they are having some kids take part too. I really like Biggest Loser. I know most people aren't going to lose half their body weight in 6 months, but it is inspiring to see the difference that losing weight can make in their lives. Even though for most of us it will take long to lose "half our body weight", that doesn't mean it can't be done so don't give up hope. As many people have said, "I didn't put the weight on in a day, I'm not going to lose it in one." So, keep the faith. Take one day or even one moment at a time and start moving forward. You can reach your weight goal, one baby step at a time.
Saturday, December 29, 2012 • Vancouver, WA 98682
On Christmas Eve we watched the new Batman Movie. I know, not quite the Christmas memory, but the kids enjoyed it. Anyway, even though I was leaning more toward a Christmas themed movie, I got sucked in. Two things in that movie caught my attention. First... Never give up. Even though Batman was in that prison and was told there was no way he could get out, he NEVER gave up. Second .... The power of Hope. The baddy tried to use hope as a bad thing, but it turned out to be his undoing. When a person Hopes, even beyond hope, anything is possible. I am reminded of a person right in my area in Vancouver. His name is Tyler Burton. In case you haven't heard the story, He was going to College in California and in October he walked passed a guy, possibly bumped him as he walked, but the guy up and punched him so hard that Tyler fell, smacking his head on the concrete and caused severe brain damage. He was in a coma for months, had several brain surgeries and his parents were told there was no hope. He was scheduled to have his organs removed to give transplants to others. But Tyler was a fighter and his parents had hope. A month later, Tyler, whose doctors said would never walk, talk or be able to do anything is back in Vancouver talking up a storm and learning how to walk again. Hope is a powerful thing. When a person is overweight or the other O word. (You know what it is), they often have been told so many times negative things and that they will always be fat. But I want you to HAVE HOPE! Because that's not true. You CAN lose weight! You CAN be healthy! You CAN have a wonderful, happy, active life totally beyond what you ever thought it could be. So grab that hope and hold onto it with both hands. I know you can do it.
Friday, December 28, 2012 • Vancouver, WA 98682
Tonight my husband came home and said it was time to put away all the Christmas decorations. I'm kind of sad about that. We always put them upon Thanksgiving then we argue when to take them down. He wants them down the day after Christmas and I always want to wit until New Year. I don't know if its the memories of the tree that drives us; all the memories in the ornaments, or if I'm just being lazy. There is so much stuff, it's going to be a lot of work to put it all away. But whatever the reason deep inside my mind, I know all these decorations need to come down eventually and we need to get back to everyday life. I need to let go of this Christmas and begin to move forward. In a way, I did start. The kids have been working hard to clean and organize their rooms and closets and for some reason I have been feeling very stressed about the clutter. It's funny, that's so unlike me. Tomorrow I plan to organize the kitchen cabinets better, go through piles of mail, magazines and paper that has been set aside in piles and get the house in order. Maybe it's the upcoming New Year that has been pushing me. I have so may plans and so much I want to do over the next few months. Things and days just keep moving forward. So much to do and not enough time or energy to complete it all. The only thing that can be done is to continue to move forward. Tomorrow is another day.
Thursday, December 27, 2012 • Vancouver, WA 98682
Every New Year many people make a resolution to change their lives. Most of those resolutions are health related. Such as to eat better, join a gym and exercise, or to start a new diet. They resolutions are always started with great intentions. The person making the resolution jumps in with both feet, exercising every day or not touching anything with sugar, whatever that resolution is. Unfortunately, by March most of those resolutions are already broken. Making a big change to your life is really hard. The best way to be sure to stick with your resolution is to take baby steps. One small change at a time. Maybe start taking a short walk every day. Instead of totally changing your diet, add more vegetables to each meal. Look up some new healthy recipes and try a new one each week. Instead of cutting soda out of your diet cold turkey how about cut down on the soda you are drinking and replace with water. When you join the gym, take advantage of the help there by hiring a fitness trainer. The trainer can not only help you get started and keep you motivated, but they will give you the information to do it right without getting hurt. Set yourself up for success.
Wednesday, December 26, 2012 • Vancouver, WA 98682
So often I talk to people about personal training and I hear how expensive they think training is. When it comes down to it, training really is a bit pricey. I agree with that. But so is other things. It's funny, I can talk to someone who has no problem with a trip, or two, to Starbucks everyday or who goes out to lunch or dinner nearly everyday. I love getting a nice treat. I love getting a good coffee. I love going out to dinner with my family and having the wait staff serve me. I love getting a mani/pedi. Ok. I'll face it, I love to be pampered. I'm no different than anyone else. There is a financial cost to that just like the financial cost of personal training. In reality, that financial cost comes out about the same. But the benefit of your investment in personal training is great. By taking the time to work with a trainer, you get a workout just for you. You get someone who's entire focus is just on you. You have someone that you get together with every week who celebrates your triumph of going for a hike for the first time in years. Who loves to hear about your bike ride with the kids and who will walk or perhaps run that 5K with you. You have someone who will push you to be your best, sometimes pushing you right to the edge of what you Thought possible. This is a person who will keep you strong, who will encourage you to be healthy and will encourage you to be a part of life and not watch it go by. A person who will know if you have been working out and provide you with accountability that you wouldn't necessarily have on your own. As I see it, and I know I'm biased, having a trainer is worth the cost. Treat yourself to the indulgence that keeps on giving. Give yourself the gift of personal training.
Wednesday, December 26, 2012 • Vancouver, WA 98682
So often I hear about what happens to a fat person. Things about joint issues. Things about diseases and other health issues. But there is something that very few people talk about. Kind of like an unspoken code. The real pain of fat. I have shared before that I have struggled with my weight. In my adult life, I have been as high as 300 pounds and as low as 190. So I know about the true pain of fat. I have walked down the street and had teen boys moo and throw water balloons at me. I have been called the typical names growing up. I was even given the nick name Jolly, because fat people are suppose to be jolly. I have been told to put down my fork, why don't you skip a meal or something equally ridiculous. I have been painfully rejected by men. I have been rejected for jobs and promotions. I was told by one potential employer that I "Didn't have the look or personality to work there." I have had an orthopedic surgeon who said "You know, your knees wouldn't bother you so much if you weren't so fat." I have even been told about my daughter being teased because of my weight. These are some of the pains endured by fat. Things that most don't mention or think about. The saying Sticks and stones may break your bones but words can never hurt me is a damn lie. The worst pain that a person can give is with words. Growing up I always wanted attention. I dreamed of being the script writer that everyone wanted to hire. The person that if I wasn't there, everything would fall apart. But as much as I wanted that I am painfully shy. I hate talking in front of groups or even talking on the phone. I have this picture in my head of the little girl hiding behind her mother. To me that is the same as being fat. I am that little girl wanting attention so bad but hiding behind this fat body. I don't know where I heard it, but I heard said that no one would do a particular thing if they didn't get something out of it. I have a very complex puzzle to my food addiction and have had an epiphany. I am fat because I want to be noticed. As much pain as my weight causes, I have to admit I do get noticed. I just don't get noticed in very good ways. I may be abused, but I'm seen. My Dad never noticed my weight loss but he's always the first to notice my weight gain. In addition, I was always told that I was never as good as my sister. I was never as smart. I was never as pretty. I was never as talented. I was just never going to amount to much. I heard these things said so often and so long I have had to struggle and fight to break through that hold those words had on me. Words are such a powerful thing. If you are struggling with your weight, you are not alone. There are many who have and are struggling. I've struggled and fought. I understand where you are and where you want to go. I not only have been there but I struggle every day to bring that little girl out from behind the skirt. I've been taking baby steps and hope to someday soon be able to look in the mirror and say, I am smart. I am beautiful. I am worthy. I am a magnificent creation. And to really believe what I am saying.