Getting Personal

This week welcomed a new round of the Biggest Loser at the chapter of Visa that I work at. I help run the program by weighing in employees, checking blood pressure, measuring body fat and offering encouragement.

It's a job I love because of the changes I see in people and the interaction I get each week with people that are (initially) excited about getting healthy. What the first couple weeks also bring, though, is the start of lots of personal journeys.

As one lady walked in for the first weigh in this week she kept saying to her self "I can do this. I can do hard things. This is going to be the time I change." I smiled at her, recognizing that I was about to be a part of something that was a big deal to her and was something quite personal.

Another man walked in that had done a few of the other rounds of the program in the past and said, "This is the time Trisha! I'm not going to need to do this again." And he stepped on the scale.

What these people don't realize, though, is that by simply stepping on that scale they are making the change. They are choosing to become health conscious individuals that love their body enough to give it what it needs and wants.

One of the many questions I get asked by repeat participants is what they did wrong and what they can do different this time. Here are some of the biggest diet health change pitfalls I see:

1. You don't plan - This means planning meals so you don't skip them or just grab random things, and this also means planning time to exercise.
2. You aren't reaching your potential - Most people can workout hard or longer than they do...it might be a bit uncomfortable (note: that doesn't say painful!), but you can push yourself harder than you do a few days a week. It can help to mix up your exercise routine, too!
3. You aren't aware - Eating mindlessly is a huge deal...so track what you eat and set some boundaries. This doesn't mean you have to have strict restrictions on foods you love, just be reasonable and be aware of how much you are eating and what that translates to in calories.
4. You aren't doing it for the right reason - It really comes down to why you want to lose the weight. For some people it doesn't matter much and once they choose to it works. For others, they need a internal motivation...the need to do it to feel better and be better, not just look better and fit into smaller jeans. If it is just because someone told you that you should lose weight or you figure it is a good idea, it probably won't be too successful.
5. You expect too much - You probably gained weight over time, and it takes time for it to come off. Don't expect change fast, because if it does happen fast it probably won't last. Be kind to your body as this process of changing will take time but is so worth it!

~What are some of your tips for making healthy changes?
~What makes the biggest difference in deciding to make any kind of change in your life?

 

Round-Up

Here's the latest happenings - recipes, workouts and fitness tips. Enjoy!

Anyone else have a garden of zucchini exploding? Try this zucchini bake! And a bonus...it has quinoa in it!

 

I thought this article was pretty interesting. I'm guessing a lot of us have been in this situation...so you might agree with the worst things you could say to someone dieting. 

 

You know I love my kale chips...so here is a twist! Try these sun-dried tomato cheezy kale chips.

I'd say most of us are looking for ways to build endurance, right? Well, check out this list of things to do to build endurance. Nothing too new, but always a good reminder!

Cilantro...lime...and sweet potatoes. What more could you ask for! Check out these grilled sweet potatoes!

The Perfect Equation

great workout + healthy diet + consistency + accountability + motivation = healthy, fit body...right?

Maybe not.

You may have figured this out by now, but you can have all the right ingredients, but your psychological approach or behavior tendencies can throw everything out the window.

In this article, they make a goal to revamp how we look at dieting and becoming healthy. In fact, they give a new equation. Here's a recap of their tips, but be sure to read the whole article:

1. Determine Your Why

If you simply focus on your 'why' for getting into shape, that will be the first step to overcoming the overwhelming feeling of being judged or falling back into old, bad habits, says LIVESTRONG.COM fitness advisor Jim Smith, C.S.C.S., founder of Dieselsc.com. The "why" could be anything: Maybe you want to lead a healthier life, spend more time with your kids, move better, feel better, have more energy, or to just have a better quality of life.
"As you discover your why, you must make sure there's a strong enough trigger to drop the hammer and launch the missile far enough to make an impact, says LIVESTRONG.COM advisor and nutritionist," Alan Aragon. In many cases, people 'think' they’re ready to make distinct, permanent changes in daily habits, but they soon find out that this desire to make changes lasts only a week or two, and the reason is that the motivating trigger was not strong enough, says Aragon.
Here's how to make it happen: Your why is all about you and not other people's judgment of you, says Smith.  "Someone once told me that they stopped worrying about what others thought of them when they realized people rarely thought of anyone but themselves," says Smith. That's not to say that you shouldn't care for others. It just means that sometimes you need to prioritize your own goals--especially when it comes to your health--in spite of what others think, because odds are they aren't thinking about what you're doing.

2. Establish Clarity

“I’m going to lose some weight,” “I’m going to start eating healthy,” “I’m going to give up junk food.”
All of these are fine goals, but they’re nebulous at best. They still leave too many questions and ambiguity that can cause you to fall off track. Lose how much weight? When do you want to lose it by? Define eating healthy? What constitutes junk food?
If you come at a lifestyle change without a clear, focused idea of the things you need to do, chances are you won’t do them. When you have too big of a picture and not enough specific action steps, it makes you feel like you're taking on too much, adds Ashley Borden, a fitness and life coach. "This is the first step that leads to defeat," says Borden.
The solution? "People should write down their goals in the form of a list, and then, write out sublists consisting of definitions of those goals, and the action steps needed to be successful," says Romaniello.

3. Take a Step Back

Once you have your focus, the next step is teaching yourself patience. "The biggest mistake I typically see is people diving into things head first and overreaching," says Dr. Yoni Freedhoff, M.D., founder of the Bariatric Medical Institute.
It's been said many times, but it can't be stated enough: "Healthy living is the world’s longest ultra-marathon," adds Freedhoff. "Sprint out of the gates and chances are you’re not going to be hitting any finish lines."

4. Focus on Progress, Not Perfection

 

Finally, always think "progress, not perfection." 

You have to think of the amount of time it took you to get out of shape and realize that it will take a comparable amount of time to get you back where you want to be. You don't have to be perfect or have the perfect program.  Instead, you need to focus on sustainable changes that you can replicate over time. This can be anything from consistently exercising three times per week to even logging what you eat--even if those meals still aren't health. Success is built in habits.