Mid Week Motivator : Over All Health

What is over all health? To be it looks like a balance in different areas of life working together as one. It looks like this for myself.

Mental Health: taking time out for myself. Sometimes this takes the form of a quiet day away from people. Or going for a workout, especially when I don’t feel like it. Other times it means allowing myself to feel my emotions, face them head on.

Spiritual Health : When I am distant from God, not praying as often or seeking His word my soul feels it. I am darker, more pessimistic and prone to anger. I don’t want to engage with people. Not in a self care kind of way but in a selfish way.

Physical Health: By working out and eating well, I feel good. I feel energized and ready to take on the day or task. I sleep better when I am consistent. My disposition is better when the food I eat is healthy and nutritious.

I can only be healthy when all three of these elements work together. When I lack in one area, the others suffer. It is important to be aware of my needs, recognize when I need more of one in my life.

 

Mid Week Motivator: Ups and Downs

My relationship with food is rather complex as it so often reprensents comfort to me. As it does for so many and in times of stress is easy to run towards.

Which I did. Barely working out or not at all. Eating whatever came across my way.

Why? Because life had become busy and stressful. Eating all the bad stuff felt good, for a brief moment. Not working out made feel like I did skipping school as a teenager. Another brief moment of being bad but then comes guilt.

Getting back into the routine is hard. The body adjusts just as quickly to bad habits as to good ones. The good news is that now I long for the good habits. To eat better and exercise.

While there may times when we get off the health track, it does not mean we can not go back. Don’t allow a bad day or week to prevent you from being healthy. There will be ebbs and flows, ups and downs.

Keep going, keep moving. It’s worth it.

 

 

The Never-Ending Weight Loss Journey

This past week a few articles about the effects of metabolism can have on those who have lost weight years after their initial weight loss. While this article focused on former The Biggest Loser winners and competitors, it made a lot of sense to me. Since I lost weight four years ago, I have slowly put on weight. A lot of what I have been struggling suddenly made sense to me.

Essentially, the body is fighting to return to my previous state. While I can do my darndest to remain at that initial weight, my body it seems has other ideas. It was so used to the amount of calories and lack of exercise that it adapted to burn off these calories. Once I began to eat more mind fully and exercise, my body did not know how to process this, and so the pounds fell off. But once things settled down for with my weight and eating habits, it then began to recover. However what it was recovering was my old metabolism, having not adapted to my new lifestyle. After all I was now smaller so there-fore my metabolism slowed down.

The reality of maintaining weight loss years later is that it takes more effort than initial weight loss. Often times it means having to always to vigilant about the food I eat. Making sure I exercise at least six days a week in order to burn off those calories. And that is just not feasible for me right now. For one thing, constantly keeping track of my calories can be exhausting and stressful. It became all I thought about it. Tracking my intake with MyFitness Pal ( which is a great app by the way and very helpful!), adding and subtracting based on the amount of exercise I did that day.

I also do not have the ample amount of time to workout as I did a few years ago. There are days when I can squeeze in a quick workout. Honestly there are days where I just really do not care what I am eating, I just want it so I will eat it. The thing to remember is weight loss is unique for each person. Some go into this journey believing that by losing weight their entire life will change. Perhaps it will and perhaps only aspects will. This in itself can lead to disappoint and therefore a why bother attitude on continuing on.

[Tweet “The reality is that weight loss is a never-ending journey, one that has its highs, lows and valleys.”].

The reality is that weight loss is a never-ending journey, one that has its highs, lows and valleysThere are times when it is easier to say no to bad habits and other times when it is harder. So many factors go into getting healthy that it can be overwhelming. These studies will continue to come out, often saying the opposite of a previous study. Along with these studies will be those opinions to follow. The only ones that matter for yourself are your doctor’s and yours.

I know better today what I want for my goals, putting into practice the tools I already know to lose weight. But also not wanting to get down to a designated number. I know what works best for my frame and sanity. That being a certain number on the scale does not necessarily equal good health. Because if mentally you are constantly worried about how much you exercise and eat then it will only lead to exhaustion and burn out. Overall health is more important than maintaining an impossible weight.

Take your time in reading these kinds of articles and studies, resist jumping to some for gone conclusion. Examine what is working for you and what isn’t. Confer with your doctor and restructure your plan if need be. Keep going, keep running or dancing. Keep cooking and eating well and try not to be too hard on yourself when those days are not the greatest.

After all  starting this journey to health is about getting to enjoy this life more so than before. Remember that.

What has been your struggle with maintaining weight loss? Do you perceive the struggle is more physical or mental?

 

Washington Post article

New York Times article

Disclaimer: I am not a doctor, nutritionist or clinician. I am a woman who lost weight a few years ago through healthy eating and exercising.

 

Mid Week Motivator : Sometimes You Eat a Donut

For the past few weeks I have been getting back into my running routine. So far it is working out. This past Saturday after my run, I wanted to have donuts. And I did. I enjoyed eating them immensely too.

Sometimes, you just have to eat a donut. Or whatever it is you are craving. Enjoy it and then get back to your regular eating habits. Enjoying the odd donut now and again is important on your health journey.

Mid Week Motivator: Cutting out Excuses

I cut my hair after two years of growing it out. I loved aspects of having long hair. I enjoyed playing with hairstyles and most especially the excuse it gave me to not run.

Why? Because if I ran as often as I should then I would have to wash it. Honestly, I used this a reason to not run or even work out hard. Taking the time to wash it was just too much to deal with for me. I do not tend to use a blowdryer. It was just a convenient excuse.

My hair had become my hinderance. So it was time to cut it out. I chose to donate my hair to the Pantene Beautiful Lengths which provides for women going through cancer treatments. Cutting off the extra hair did not magically make go out and run. But it did give me one less excuse to not go.

Since cutting my hair, I have resumed my running ritual. [Tweet “The thing about excuses is that they can be so easy to believe. “]Just as getting into running is a habit, getting out of it is as well. It became easier to not go than to go. But I am changing that, I need to run. I have stated this in previous posts.

And so I begin again. That is what I am doing these days, running four days in a row, two days of static exercises and one day of rest. So far, so good I have to say.

I am enjoying my new short hairdo too!

 

 

Mid Week Motivator: Popsicle Fun!

One of my favorite things to eat during the summer ( and basically all year round) are popsicles! On a hot day they just seem to hit the spot. While there are some great, healthy options available in grocery stores, I wanted to attempt making my own as I am adding to my kitchen adventures.

I found molds at Dollar Tree ( a favorite store of mine!), pinned at least twenty popsicle recipes on Pinterest and headed for the grocery store. For my first attempt ( which turned out better than I expected I must say) was melon, lime and a few with raspberries. So far I have used fresh fruit but I using frozen should work as well.

I let them freeze overnight and they popped out easily after running the mold under warm water. The only thing I would say is to not pull out the the stick as I did. This made it not stay in when removing them from the mold.

Now I have a healthier version of my favorite snack. Plus popsicles are a great way to hydrate too!

 

Mid Week Motivator: Exercise Interuptus

Last week I hit by a terrible cold. It felt defeating as I had just gotten in three days of a new running routine. Just as I started to get into the groove of it, BOOM!

As I had to continue showing up for work I ended up with no energy left to run.

It wasn’t until yesterday  that I was able to get in a good work out. I’ve learned to not get caught up in negative thoughts during these times. Sometimes its just fine to push through and run. Other times not as much. I needed the energy I had to get through each work day.

Honor what your body is telling you. This is just so important in overall health and fitness.