Category Archives: Health and Fitness
Sometimes it is very hard to stay focused on your long-term healthier you goal. Life and disappoints get in the way more times then not. Sometimes even people unintentionally or intentionally try and sabotage your success.
So how do you stay focused? Take each day one at a time. Tackle each roadblock one at a time. You may have to change your relationships as well. For instance, if you and a friend always meet for Friday night drinks, maybe you can meet for Saturday morning strolls around the park. You have to determine why you are meeting that person in the first place. Is it for drinks or is it for companionship?
How to deal with sabotage? This may be hard to determine but sometimes it is very blatant. Tread lightly if you can and try to change the dynamics of your relationship. Maybe you can talk frankly with the person on how his/her actions affect your progress. He/She may or may not be willing to support you. As harsh as it seems, you cannot let other people’s decisions and actions deter you from getting healthy.
Misery loves company. There will be other people on a similar journey but he/she is failing or lost determination. I had someone tell me she would like to see how successful I am in three years. The statement did not shock me but I wasn’t mad either. I have taken steps to ensure my continued success.
Setting up short-term goals can help with the success of becoming and maintaining a healthier you. When you win on a short-term goal, that success can boost your determination to win on the next goal. On the same token, if you fail on a short-term goal you can use lessons learned from that failure to win on the next goal.
Unfortunately, willpower alone cannot sustain your continued success; this is where a support group comes in handy. There were times where I just didn’t feel like working out but I went because my husband was going. I went to support him though I didn’t have the willpower to go for me.
I was very successful with the Weight-loss goal in 2015 to become a healthier me. Not only did my overall health improve but the 118 pound weight-loss was incredible, my fitness increased 10-fold, and my outlook on life and happiness took me to greater leaps and bounds.
Needless to say what I did, went through, and put up with for the last 21 years of my life will no longer be accepted by me. Not only did I shed the pounds but I shed the old me and Teeha 2.0 was borned.
I have truly changed my Life and Lifestyle. So what does that mean for 2016? The goal is the same but different. My goal is to stay a healthier me. Losing weight is just half of the battle you have to maintain the weight-loss; which I have never had any success. To achieve this goal I need to balance my nutrition, keep moving, and monitor my progress.
A balanced nutrition includes whole grains, low protein meats, fruits, veggies, and low fat dairy. My goal this year is to eliminate or reduce process foods. Last year I depended on the Quest Protein Bars heavily; eventually they hindered my weight-loss. Yes, there is a time and a place for them such as a 10 mile Hike but not for a mid-day snack. I will still use a protein shake after my Orangetheory workouts because they are so intense.
I also plan to drink more water. Although I only drink water and tea, I have noticed I just don’t drink enough water. So my goal is to go back to drinking one gallon a day.
My fitness goal is attend OrangeTheory Fitness classes at least 5 times a week. On the rest days I plan to continue moving with a walk. If the weather is nice I will walk outside during my lunch breaks. If it is raining or too cold I will walk for 30 mins on the treadmill.
I also plan to stand and stretch more while at work. I plan to use the 15 minute break that we all should take and never do to go for a walk or get some fresh air.
Monitor My Progress
Monitoring is so important for weight-loss and weight management. Keeping track of your food and your fitness helps gauge your progress. It also helps you investigate a 2-6 pound gain. When you lose weight or change your fitness your calories needs fluctuate. Unfortunately a lot of times balancing your nutrition and fitness is trial and error. You may find a sweet spot but that sweet spot may only last for a few months. You will reach a plateau so investigating what you need to change is critical.
Some of the tools I will use to monitor my progress are:
What do you do when you have lost the weight? Losing weight is difficult enough and is sometimes an uphill battle but what happens after you have lost the weight? How do you keep the weight off? What are your new goals?
I have lost over 118 pounds since August of 2014. I lost 50 pounds initially but put 30 back on when my husband suffered from a life threatening illness. Once the threat was over he and I started our Healthy Journey; which started with the Kaiser Weight Management Program. This program taught healthy eating and healthy life skills. This was not a diet program, this was a behavior change program; a lifestyle change. This program was my springboard into a healthy lifestyle based on balanced nutrition and fitness.
I am currently in the Lifestyle Phase of the program, which for me means weight maintenance. For others they are still losing weight in the phase but I am happy with where I am. Thus far I have lost 96 pounds, I am under 30 BMI, my body fat is normal and I am healthy, no diseases. In short, I am healthy and fit so why lose more weight?
The Lifestyle phase can last a lifetime if you choose. In this phase we have weekly meetings hosted by a facilitator; who also happens to be a nutritionist. We check in and talk about our failures or successes and then she gives us tips, tools, or advice; if we need it. Going to class every week helps keep me motivated, educated, and committed; the administrators of this program are very helpful and supportive. The program also sponsored a heart walk and the fitness challenge Strive Across America; I participated in both activities.
Fitness is a key component in weight management. You have to find the right balance of exercise and rest to sustain your health goals. I didn’t want to just workout to be “working out”. I wanted to embrace fitness as a routine that I enjoyed and I wanted to be fit and toned. To ensure I was on the right track, I hired a personal strength trainer. She taught me correct form and circuit routines that strengthen my core. If your core is weak your form will be weak and you can hurt yourself. She worked with my husband and I for a few months until she moved away. I had the routine down and I loved it. I loved seeing my strength and flexibility grow but I wasn’t at the fitness level I desired so I started searching for an alternative. Luckily I stumbled across Orange Theory. At first I wasn’t too sure I would like to group training but I tried it out and I was hooked. This was just what I needed to elevate my fitness level and push me. Currently I go to four classes a week. I am working my way up to five.
In addition to Orange Theory, I also participate in Fit Bit Workweek and Weekend Warrior Challenges. The competition helps me exceed my daily step goal. I am competitive so I try to stay on top and sometimes that pushes me to over 100,000 steps in a week. Talk about walking; I am sometimes on fire and I love it. When spring comes back we plan to start our Saturday hiking again.
Nutrition does not take a back seat to fitness. You cannot workout but then eat bad and still maintain your weight or health. You have to find the perfect balance of both. Measuring your progress helps you stay on track. I started to notice the scale going up and my pants getting a little snug. I checked over the history of my journey and found the culprit, Quest Protein bars and Splenda. I compared the trend of my weight fluctuations with the consumption of proteins bars. Once I removed the protein bars and stop using Splenda I lost the weight that I gained in less than two weeks time. I have decided to remove all process foods from my nutritional plan. Instead of protein bars I eat protein; either lean meat, an egg, beans, or peanut butter. This also means I cook more but that is something I would rather do to maintain a healthier me.
What I have learned is weight-loss and weight management is hard and even harder if you try to do it yourself. You need a support team in order to help you stay motivated and successful. I also discovered that it is better to ask the experts or ask for help then depend on your own research or motivation. My own research was flawed before I hired a trainer and joined the program. I am not saying you have to spend a lot money on a program or trainer but what I am saying is speak with a doctor or nutritionist. Health experts are there to help, so why not use them?