Sustainability

The other day, I ran into an acquaintance at the convenience store.  We were near the checkouts....I was in line to pay for gasoline and he was hungrily eyeballing the shelf of pre-made crispie bars, rolls, cookies, etc.  "Hey, ___ (name withheld), how are you?" I said.  "Hungry!" he replied.  "I lost ten pounds in the past few weeks.  It wasn't fun.  I am glad for the weight loss, but the things I had to give up to get there I just can't give up anymore.  I can't do that.  I'm here to get something for myself....I have to have it."  

My reply to him was, "That's too bad that it was such a tough experience.  It shouldn't be that hard."  I wished him well and walked out, but not before noticing that he had a gigantic box of cookies in his hands.  

Clearly whatever this gentleman was doing was not sustainable.  He made it two weeks with some results, but caved and dove head first into a box of something that will get him back to square one in no time.  I meant it when I said that change doesn't have to be so hard and it doesn't have to be scary.  It can even be fun....when you see results that you can hold long term....when you show yourself that you CAN do it.

Yo-yo dieting usually stems from too many changes too fast or trying to change a habit that you just aren't ready to tackle yet.  That is not something that will last.  Then- you have to start all over again.  How frustrating!   When I work with my clients on nutrition, we choose ONE habit at a time.  A habit that they are ready to work on and can do every day for a certain amount of time so that it becomes natural.  When they conquer that habit, they work on a new habit.  That seems do-able, right?

You choose- extreme changes and yo-yoing or small changes and sustainable success. Does food control you or do You control food?

This is 40

So, today, I turned 40.  It's still sinking in.....I don't feel any different, but all day I've been thinking, "Huh.  I'm in a new decade!  Where did my 30s go?"  My 30s were a time of having babies and raising them.  A lot of it was a time where I wasn't happy with myself.  Frankly, I didn't take care of myself because I took care of everyone else.  Today, this mid-life point made me both reflect on the past AND look into the future.  I mean, what do I want 40 to look like?

What I always thought 40 would be: ("always" meaning my teenage years until mid-thirties)

-doomed to elastic "mom jeans" 

-frumpiness

-the end of youth

-depressing

-immediate weight gain and the end of my metabolism

-wrinkles and creakiness

-the start of a mid-life crisis

-just a list of negative things in general

What 40 is actually going to be:

-full of potential not only personally, but professionally

-learning to be even more comfortable in my own skin

-youth in my mind, body, and spirit

-a desire to learn more about a whole lot of things!

-enjoyment in my kids becoming evermore independent and awesome

-prosperity

-an opportunity to be generous and inspirational

-a year to connect to others in new ways

-I want to push myself out of my comfort zone and do things that I haven't tried or accomplished before

-some of the best times of my life

Sure, there are gray hairs and fine lines, but I'm embracing it.  If someone mistakes me for a 31 year old, that's even better!  (That did happen recently!) Age is just a number, it's not who I am.  

Woo hoo, 40!!!  Bring it on!

The most "wonderful" time of the year

Looking ahead to the next two months, we have some big things ahead of us:  Thanksgiving and Christmas.  With it, colder weather and darker, shorter days.  Typically, this season is thought of as a time where families come together, give thanks, share gifts, show their love, and love each other through food.  It is all of these great things!  

The next two-plus months are also a very difficult, dangerous time of year.  

Dangerous, Kara?  How so?

Dangerous in terms of self sabotage and low motivation to work toward goals.  Believe me, I see it already in many of my clients.  It's like a switch has been flipped, and not in a good way.  Motivation is slipping and hibernation-mentality is threatening to take over.  Have you thought any of these things recently?

-"I just don't want to get out of bed....I'm so warm and cozy"  

Translation: I'm not going to get out of bed and exercise because it's dark and cold outside.

-"I'm not taking time to prep food, I just don't know what I feel like eating."

Translation: "The weather is different.  Comfort foods are calling.  Without a plan or prep time, I'm just going to pick up/make something not on my plan."

-"I'm not motivated."

Translation: "This is a hard time of year for me generally. I don't want to face it or get ready for it.  It's too much work.  I've lost sight of why I'm trying to make changes."

These are just a few thoughts.  Barely even scratching the surface.  SO, WHAT DO YOU NEED TO DO?

Sit down and write out your goals.  It is imperative that you get very specific about what you want during the next few months, why you are making healthy changes, and what you need to do every day/week to pull you through hibernation season.  It's not fair to you that you have worked so hard all summer and into fall and then give into off-moods and old bad habits.

Keep taking care of yourself.  Take it one day at a time if you have to, but just keep going.

A Measure of Success

I was asked recently by a friend, "What is the MOST successful client you've had?"  My answer to her was "That's a hard one to answer...."  It really depends on how you define success and what someone's goals are.  I mean, when someone reaches a goal and gets to set a new one, that's the ultimate success, right?

Being successful can look like this-
- Forming a new daily, healthy habit (like drinking enough water!)
- Liking something about yourself that you weren't feeling good about before
- Lifting a heavier weight than you ever have
- Completing an exercise that you didn't think you could
- Losing any amount of pounds on the scale or body fat percentage when fat   loss is a goal
- Getting into a smaller size of clothing
- Realizing that you can live without drinking or eating the high amounts of   sugar that you used to
- Feeling better
- Feeling more energy
- Feeling stronger
- Feeling happy and content
- Learning to cook
- Confidence

Looking at this list, I'd say that ALL of my clients have had success... sure, some have reached more goals than others, but all are at a different point in their journeys.

How would YOU measure success in your fitness/health journey?

I could have done better....

I completed a 5k along with some of my training clients this weekend.  I've gotta tell you, I am SO proud of them!  Whether they walked, ran, or did a combo of the two, they all completed it on a VERY hot and humid late afternoon.  What a sense of accomplishment!

As their coach, I have nothing but praise for them.  For myself, on the other hand, I was very critical of my own performance.  When I saw my time, I thought, "I could've done better.  I SHOULD have done better."  Then, the reasons for why I didn't do better.....it was hot and humid, late afternoon, I had to make a pit stop in the biffy mid-course, my ankle was sore (I had twisted it a few days before and wore an ace wrap to run).

I'm not a runner.  It's not a strong area for me.  So, why do I have to be so hard on myself?  Why not just be happy that I signed up and finished it?  Because I'm a competitive, imperfect human being like the rest of the world.  I can be the best coach to all of those around me, but not always to myself.

Here are the lessons:
- Allow yourself to feel the glory in the smallest achievements instead of insisting that something could've been different or that it could've been better.
- Take what you learn out of the events in your life and change it for the better the next time if you feel that need.  That means that you grow as a person.
- It's okay to want to better yourself, but don't be overly critical along the way.
- Realize that you aren't going to be great EVERY time.  Lose with grace.
- Continue to try things that feel hard.  It's good for you and makes you stronger mentally and physically.

I will work on taking my own advice.

"I'm on vacation..."

I'm sure we've all said it before or at least thought it before: "I can eat/drink/do whatever I want because I'M ON VACATION!"  So.....if you had been working really hard to build a routine, shed some fat, start good habits--WHAMMO-- you are completely blowing off everything you've been working for and potentially setting yourself back to square one.  AGAIN.  We all know it- how many times have you had to start over in this journey of health and fitness?  It's a cycle that nobody wants to repeat.  If you already aren't in the shape or mindset that you want to be in, do you think the "I'm on vacation" mentality is going to help you or set you farther back?  I think that if you aren't where you want to be....technically, you ARE on vacation- vacation from taking care of yourself!  I'm sorry, but eating an entire pizza by yourself, smiling, and saying, "It's vacation" doesn't work for me and it shouldn't work for anyone.

I went on vacation this summer and it was a fabulous 10 days.  I unwound and relaxed enough and even had fun!  (AND rode in the vehicle for many, many long hours!) BUT, I also planned ahead.  I thought, "Where will I work out and doing what for how long?"  We packed a cooler lunch every day where I could control the menu.  I ordered wisely when we ate out.  We had water with us to drink at all times.  Heck, I even had pizza and ice cream. But, I also brought my jumprope, my Gymboss timer, and a cable band with me (AND USED IT!).  I was prepared.

I didn't blow it.  I wasn't perfect.  And then, I came home and grocery shopped, planned, and hit the weight room ASAP.  Boom, back into a routine and headed toward my goals.

So, if you are headed out of town for that much needed break, think about what you want.  Think about what you will do.  Do you want to maintain your weight?  Will you gain 5 pounds and care/not care?  Will you be lazy?  Whatever it may be, call it what it is.  Vacation is supposed to be about having a good time with those you are with.  See new things, do new things, unwind.  Have fun.

Just remember that "I'm on vacation" can = excuses and self-sabotage.  AND it's too easy to let "vacation habits" continue when you get home.  So......after all of this, what will happen while YOU are on vacation this year?

Past Halfway

Here we are, July 5th.  Do you realize that we are past the halfway mark for 2014?!!  Doesn't it seem like just yesterday that people were vowing certain "New Year's Resolutions" and dreaming of what to get done this year?  (All-Year Resolutions is what I prefer!)

Well?? Are you there yet?  Are you at least halfway to any/all of those 2014 goals?  Let's be honest.....have you even made a valiant effort?

My resolutions for the year included a list of personal/family goals and a list of professional goals for my business, FIT.  I hadn't looked at them in awhile.  This week, I pulled them out again and had forgotten about some of them!  Yikes!  Maybe that is a sign that my lists were too long.  While I have not met all of them, I am on my way with most of them...I've taken steps to move toward what I want.
Looking at the list again was just the reminder I needed of what I am working toward and whether or not I am on track or slacking off.

Here are some of my successes so far:
-Increased strength on most of my lifts (especially bent over row and hip thrust lately!)
-Adding more outdoor programming this summer with my clients and the public.
-Get the nutrition coaching side of my business up and running.  YEP!!
-Make new memories with my kids.....help them to try new things.

On the other side, here are some of my struggles:
-Getting my own personal workouts in 5 times per week.  It's tough to do this every week with my increasingly crazy schedule.  I'm trying.
-Reading and researching everything I can get my hands on regarding exercise and nutrition.  It's an I-need-to-block-my-time-better issue.  I haven't made enough time in my day for this.

Six more months to work on those things!

Here is your action plan:
1) Look at your goals or make a list if you haven't already
2) Start working on one at a time.  Which one is most easily reached?
3) Change the goals you originally made if you've reached them already or if they no longer apply to you.
4) Just keep going!!!!!!!!!!!!!!!!!