18
Jul
14

I am going to make it. Inspiration for a down time

Today is one of those days.  I did everything I was supposed to do and I should feel good about that but I don’t.  Sometimes it just happens that way.  When I feel like this I often will play this video to get inspired and realize that things get tough, that it’s not easy, and that really it is just a journey of persistence.    Check it out.

15
Jul
14

Step by step the weight comes off

Losing weight is a son-of-a-gun!  It takes time.  It takes effort.  It takes pain.  It takes deprivation LOL.  Well you don’t have to actually deprive yourself but there really shouldn’t be anymore “eat the whole large pizza” nights. HAHAHA.  I lost weight this week and feel pretty darn good about it so I tried to celebrate the victory and reflect.  I remembered that losing weight is both a mental and physical journey.  In both aspects all it takes is one step after another.  I remembered that it takes time and patience is essential to our success.  I realized that just doing the small things right, day after day, as boring as it can get will give you the results that you want.  Sometimes the pathway to success is not so exciting and that is ok because it is not excitement that gets the job done.  IT’S ACTION.

13
Jul
14

Keeping on your weight loss path when things get “boring”

WR50 009Inspired, excited, enthusiastic, driven, unstoppable, fearful, anxious ………..all of these things are commonly felt by people at the beginning of their weight loss journey.  Sometimes these feelings resonate strongly within us but only for a moment, sometimes they last a few months.  But what are we to do when the emotions subside and we find out it is just plain work???  Now that is a very important question to ask yourself.  Often times inspiration and motivation are not long-lasting, sustainable, or constantly with us.  It’s ok, this is normal and should be expected.  If you are experiencing a dip in your excitement about your journey (regardless of what your journey may be) you are not alone.  In the previous post I talked about having routine to get you through to the finish line but even routines/habits get boring.  Here are some simples action items that will help you when you feel that your path is old and boring:

  • Remember that it is normal to lose some excitement and motivation.  Don’t give up because you are not extremely pumped about your journey.  Even those you know who have gotten their goals have experienced similar feelings.
  • Celebrate what you have already achieved even if you perceive that you are SO far away from your ultimate goal
  • Constantly set new “baby step” goals.  It is exciting to achieve our goals and that is why it is so important to set smaller goals that you can achieve and celebrate on your way to your main goal
  • Write down your own personal reasons for having your goal in the first place.  Your reasons are your deep down gut feelings of why it is so important to you to get what you want.  Read these reasons to remind you of why you are doing what you are doing as often as possible
  •  Finally, realize that it is not excitement or inspiration that gets you to the top.  It is persistent and consistent action.
02
Jul
14

How important is routine to your weight loss success???

IMG_0016As the tress in the picture border and frame out the pathway, routines can become one of the most important pillars that will hold you up until you achieve your weight loss goal.  And again like the picture, your routines can frame your path to success.  I believe to achieve weight loss without consistent routines is very difficult.  Think about it…………you have to exercise consistently, then you have to slowly ramp up the exercise consistently, you will have to have a pretty consistently healthy diet where you eat less than you burn, and you will have to weigh consistently.  Each of these things will have a routine with it.   For example, I weigh myself once per week on Monday’s and ONLY Mondays.  That is my routine and it has a purpose (weighing more often than once per week can breed trouble and discouragement due to normal fluctuations).  I also have exercise routines that I do on a consistent basis.  I am changing these routines up now but once I get the changes made I will have developed a new routine that I will perform on a consistent basis.

Another thing that a routine can do for you is give you something to look forward to, or measure, or beat.  It gives a person a good feeling when they do something that their routine calls for.  When you are supposed to work out after work on Wednesday and then you do it, it builds up confidence in you.  Confidence is often built upon what YOU DO. This is why I think the main focus, especially in the beginning, is to develop a routine that you can consistently follow.  One that if you do it, it will be impossible not to succeed as long as you have patience.  Routine, habit, consistency…………..I guess you can call it by many names.  Just KNOW that doing the right things over and over will get you to where you need to go.  It won’t always be at the speed you want and sometimes it may be faster, but having the endurance to keep on keeping on will get you a win.

HOW DO YOU DEVELOP A ROUTINE?

  1. Write down you goal
  2. Read that goal daily
  3. Write a daily “to-do” list of things that you have to do to achieve that goal (stay within weight watchers points, calories, exercise today).
  4. Be persistent and develop patience
  5. Watch yourself achieve your goal
  6. Be thankful
30
Jun
14

Sometimes……rest and reflection

There are times, especially when you have been striving to reach a goal, that a good restful reflection is in order. This weekend I didn’t run. Rather I chose to reflect on the past 6 months efforts that I put forth to achieve some big time goals. I achieved some goals and now have to set new ones, but before I completely got out the pen and paper to set my sail towards a new direction I rested. I took time to be with my loved ones, think about the past and the future, and set apart some time to have fun. This is a big win for me to take time out to have fun and not be so driven. I highly recommend it.

27
Jun
14

5k record

Today I got out despite a lot or turmoil and discouragement in my day. I walked at lunch which is a fantastic mental therapy for me and it gives me time to escape and think. Later on in the day I had a 30 minute run where I was supposed to push myself. I am happy to set that I beat my current fitness record. It is exciting to see myself beat my own records because it is a secondary concrete way to observe changes in my fitness. If I don’t lose weight one week but I beat a record I know that I am doing what I am supposed to. Another cool thing is that when you may get discouraged it is always awesome to look at the trend in your weight or times of specific runs.

image credit:

image credit:

25
Jun
14

To Run or To Walk

6 cool sidewalk pic

A lot of people ask about whether they should be walking or running.  You know when you are bigger running feels like it is impossible especially if you have never really exercised.  A major cause for the run or walk question is that it is widely believed that running is “better” than walking.  Now don’t get me wrong, running will burn more calories per hour and it gives you the best opportunity to really ramp up your fitness but it is not the only way.  Especially for someone just starting out on their journey to lose weight.  Even though it may seem like running is the best way it can be hard to get over the mental aspect of it being so hard.  And it doesn’t ever get easy but it does get easier I think.

Here is the real deal:  The better choice is the one that will help you feel good about getting out and doing it.  If walking is something you like more than running then by all means walk.  Doing the exercise that you will do the longest is the best choice in my opinion.  When I say “do the longest” I don’t mean each bout of exercise, I mean long term success.  If you hate running but you know you can burn more calories do it………what does it matter if you end up quitting it because you hate it.  If you like to walk and keep doing it for ten years the calories that you don’t burn as compared to running are made up for by the fact that you did not quit.

You can always mix both of them together which is my favorite thing to do.  Also, if you enjoy walking try to pick up the pace.  If you can get more into a pace below 15 minute miles you will begin to burn closer to what you would running.  I believe that you have to get done to around 12 minute mile pace or lower to start burning about the same because it is not efficient to walk that fast.  I know that the race walkers at the Portland marathon will finish the race sub 9 minute mile pace.  THAT IS CRAZY.

Key things to note

  • The most important thing is consistency.  Getting out there day after day, week after week, and month after month.
  • Injury prevention is super important to keep up your morale and keep you moving more consistently
  • Do something that you like. LOL.  I know that is a hard one since most of us don’t like any exercise at the start but that is what consistency builds
  • Run or walk???  Do what you feel best about and always remember to push your limits either way.



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