When The Fire Dies Out, Find a New Campsite

So it’s 13 weeks until my next figure competition and I am completely unmotivated to do anything about it.

Workout-wise, I’m doing well. No big problems there.

Diet-wise? That’s another story.

I’m not quite sure where the motivation and energy and fire went, but it is long gone and I can’t seem to get it back. I tried logging my food, thinking the accountability of my clients and random friends on My Fitness Pal checking in might help. It has helped a bit, but I’m still not all in.

I’ve tried going to my favorite fitness competitor’s websites and checking out their progress pics. That sorta worked but it didn’t seem to illicit any feelings of “YEAH!!! LET’S DO THIS!”

I’ve tried reading my old blog posts from when I first trained two years ago. Nostalgia, right? Eh…I just ended up critiquing my writing style in some of them. 😉

I’ve tried to pinpoint exactly why I cannot seem to take this goal seriously like I did the first time.  I came to a few conclusions as to why this time around I am not as enthused about it:

  • This isn’t the first time. Now that I know what to expect, I’m not EXCITED as much as I’m DREADING it because I’m thinking of all the negative aspects of competing instead of the positive ones.
  • I’m.busier than before. I have several social events coming up in the next two months including a wedding across the country, a week long retreat in Pennsylvania, and a class reunion in less than a month.  I want to look forward to attending and instead I’m  sitting here thinking “How can I fit a cooler on to a plane?” and “I wonder if I can fit in a workout before the rehearsal dinner?”
  • I’m distracted. I’ve been reading a lot of books on religion and Catholic doctrine and Christianity and although I’ve ALWAYS known that there is more to life than 6pack abs, I can’t seem to find a balance between living the “fit life” and exercising my mind as well. Granted I’m reading other books too but I also want to travel and hang out with my family and friends and sometimes I think training prevents me from doing this.
  • My family won’t be able to attend the show. I will have a large audience of friends in support of me there at the show but as soon as I found out the majority of my immediate family couldn’t make it, I  felt like maybe this wasn’t meant to be. It’s super important to me that they be there and if they aren’t, I won’t take it as seriously as I should.

I’ve talked to my trainer/friend/co-worker Chris about this the other day and we agreed that if I am not into this, let’s not push it. BUT, this doesn’t get me off the hook. He suggested I find something that DOES spark that fire in me that I could shoot for. In other words, as the title of this post suggests, FIND a NEW goal because this competition just ain’t cutting it.

So, with that said, I discussed the possibility of sticking to the plan of training and attempting to diet and just training to look great for summer! The wedding that I’m in takes place in mid-July. I went to try on the dress and order it today. I tried on a size 6 and although it fit, it was a tad snug. So, there’s my motivation!

I’m not about to SQUEEZE into a dress in the sweltering July heat for my friends wedding and look like I barely fit into this dress. Granted, no one looks at the bridesmaids at weddings, all eyes will be on her. 🙂 But, it’s motivating me to take things more seriously.

And, the best part is, if by some chance I happen to look pretty good and feel pretty good at the wedding, there will still be a month left to prep for the competition, if I choose to do it.

If not, I will take my own advice and book a photo shoot, the one that I wanted to do LAST summer but didn’t because I got lazy and didn’t want to diet. Hmm….I’m sensing a pattern with myself.

Either way, I have found new motivation: July 18th is the wedding for my friend. Progress pics will be taken next week.

Let’s Do This!!

An Apple Versus A Doughnut: How Science Helps Me Avoid Junk Food

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Back when I started studying to become certified as a Personal Trainer, I came across an article that sparked something in me.

Ever have that feeling? Have you ever read something or saw something or heard something that struck a chord in you or resonated with you in such a way that you never looked at anything the same way again?

Yeah, for me, with regards to junk food, it was this article.

Now, I’ll be the first to tell you I hate science. I’ve never had a knack for understanding science, math, chemistry, pretty much anything with numbers and letters. 😉 But food? I understand food.

So when I read this article, I remember thinking it was a tad too “science-y” and so I had to read it about 3 or 4 times to truly get it. For those of you who aren’t into this whole biology thing, I have summarized the main takeaways. My point with today’s post is that perhaps those of you who are addicted to things like donuts and all around crappy foods and can’t seem to stop, maybe if you READ or UNDERSTAND how these foods differ, you’ll be more likely to make the healthier choice.

  1. An apple contains good nutrients like Vitamin C but also has calcium, phosphorus, iron, Vitamin A and a healthy dose of potassium. An apple skin contains a compound called quercetin, a powerful antioxidant that reduces cardiovascular risk.  The flavonoids and phytochemicals that it contains seem to help fight against cancer. AND the skin contains lots of fiber, which helps to improve bowel function and reduced cholesterol absorption. Woohoo! Lots of good stuff right??
  2. A doughnut contains none of these nutrients.
  3. The doughnut is loaded with saturated fats, trans fats and refined sugar and is largely devoid of any nutritional value, other than energy, which it has in abundance.
  4. The digestion process of the doughnut is quite lengthier than the apple. Healthier fats generally are absorbed via the liver, whereas saturated and trans fats pass through the villi and are converted into triglycerides, the main form of fat storage in the body. They are also coated in cholesterol (from the liver) and hence the fats in a doughnut will raise the bad (LDL) cholesterol and reduce the good (HDL) component.
  5. Trans fats do even more damage. They have been shown to wreak havoc with the body’s ability to regulate cholesterol and massively increase your risk of heart disease. They also get into the outer lining of our cells, causing them to harden.
  6. We shouldn’t be too harsh on the doughnut, some of their trans-fat containing friends are deep fried foods, such as French fries, cakes, cookies, biscuits, some breads (especially croissants and pastries), processed foods (especially pies, sausage rolls etc), snack foods (potato chips, some muesli bars) and margarine.

I would be lying if I said I haven’t had a doughnut since reading this post back in 2008. But I can honestly say I know I have had 3 in the past 7 years. Why? When I was presented with the option of having one, I ALWAYS remember this article. Like I said in the beginning, it was one that resonated with me. Maybe it will make an impact with you or someone you know that you think MIGHT take Doughnut Sunday at church just a little too far. 😉

As for the progress that’s been made since this article came out, the USA has taken steps to ban trans fats in most foods so it’s not as popular as before. But you can bet not ALL those popular doughnut chains are trans-fat free. The U.S. Food and Drug Administration allows companies to round down to 0 g in its nutrition facts label even if the food contains as much as 0.5 of a gram per serving. Some popular donut companies use the words “Trans Fat Free!” in their advertising legally even though they DO in fact, contain trans fats.

That’s just an FYI for you. I’m not the food police but trans fats are not something anyone should be eating on the regular. If you care about your body and your health, take the time to research what you’re eating.

In good health,

Michelle

P.S. I recently did a consult with a woman who found me through my other blog that has little to do with fitness. In case you wanted to read what truly matters to me, you can read my ramblings there too.

See Jane Struggle

Case Study #1:  Jane Doe

Status: Married

Children: 1

Average Hours spent at Work: 12hours, 6 days a week

Average meal: On the go; rarely homemade; quick and convenient; poor quality

Average time spent working out: 0

Spare time spent: sleeping, hanging out with child and husband

Jane has come to me for help because she desires to get fit and healthy but literally has no idea how to make it work into her schedule.

It’s important to mention that SHE seeks the help and not the other way around. Why? Because whenever getting healthy is forced upon someone, either by a family member or their doctor, I find it rarely works. You need to find your “want to.” Let’s assume Jane has found her “want to” and see how I would go about helping her.

Jane has 1 day out of the week that she is off work. She has literally 2 hours free that day to make time for just herself.

We all know that baby steps are the way to go with any goal. We start super small with Jane.

Suggestions – In order of Priority:

1. FOOD.

Take the 2 hours to prepare meals for the week. Why? Because, technically, you don’t need exercise to be healthy. Nutrition is probably 80% of any physique goal (I’m guessing based on my own experience and my clients and discussions with RD’s and Nutritionists).  So that makes DIET or as I like to call it MEAL PLANNING Jane’s top priority. The meals will be as natural and whole as could be. This means limited processed foods like no Hamburger Helper, no Mac and Cheese, no Granola bars thrown into a brown bag and calling it lunch. Nope. This won’t be anything fancy, but they will not be sugar, fat loaded meals either. High in protein, a vegetable with each meal, and good carbs.

  • What kinds of carbs will Jane have?

Rice (could be instant), oats (could be old fashioned heated up in the microwave) and sweet potatoes (they make those microwaveable too, no excuses!). What about breads and pastas? Well, bread alone has like 20 ingredients. And it’s just bread! How about filling up on better foods instead of boring old bread? And if Jane was a sandwich lover, she could look for Ezekial Bread or Wraps to cut back on the carbs. What about bagels? I can’t remember the last time I had a bagel. All I know is when I would eat them (at my office job, of course) I felt like I was biting into a loaf of bread and I immediately felt like I should go run a marathon to burn it off. Gross. Sorry bagel lovers but these things are almost as bad as donuts. It’s just too much volume and not enough nutrients!  Pasta is fine but can you measure out half a cup cooked? Because that’s the portion you can have. And she will be TRYING to measure out her portions. Small changes go a long way when you’re just starting out like Jane.

  • What about protein?

The proteins have to be foods she will actually eat. Let’s assume Jane isn’t too picky. The crock pot will be her new best friend. Put a bunch of stuff in a pot, set it, and leave it. That’s easy. Take some chicken breasts, put a little marinade on them, broil them in bulk. That takes 20 minutes. How about ground turkey? Brown it in a skillet, add some spices, done in about 15 minutes. Beef isn’t bad for us so stop spreading that rumor. Eggs are good for us too. Paranoid? Get some egg whites. Jane isn’t vegan but she can mix it up by having protein shakes for a snack or beans in place of an animal once in a while.

  • How about veggies?

Steam them. Takes about 15 minutes. Don’t have a steamer? Put them in the microwave with a little bit of water. Takes…ummm 10 minutes? I don’t know, I have a steamer. Invest in a steamer Jane! And they make frozen veggies steam-able in the microwave nowadays. How about raw veggies? Eat them. Get some dip. Don’t worry about the calories in the dip. Just eat them. Got a blender? Blend them. Put some protein powder in there, voila! Instant breakfast in about 60 seconds.

  • Don’t forget the fats!

Jane is going to prepare snacks for herself so she avoids the vending machine or gets tempted to go out to lunch with her co-workers where they like to have liquid lunches and cheesecake for dessert. She’ll pack up trail mixes herself with items like almonds, cashews, raisins, sunflower seeds, dried fruit. She’ll cook her veggies with coconut oil or olive oil. But she won’t freak out if all she has access to is PAM cooking spray. Again, small changes.

2. FITNESS.

Once she has established a routine where she takes those 2 hours on her one day off to prep her meals and make that her priority for at least a month (yes, a month if not longer), then I would suggest to Jane to start working out. Maybe not with me since she doesn’t seem to have the time to travel to the studio and back home/work. She would have to find ways to increase her activity on her own or with her son.

Is her son watching TV? Great. Pop in a workout DVD and make him do it too (he’s 8 years old so he’s mobile). But let’s say he’s way younger and just runs around the house like I hear 2 and 3 year-olds do all the time. Let’s say she has more than one child! What then? If they’re in diapers that means they take naps. If they take naps that means Jane can do something for 10 minutes, even if it’s just walking up and down the stairs until they wake up screaming (I hear this is what little kids do). If they are terrors, well…Jane calls a babysitter so she can get something done. Prioritize. This is important to Jane so she’s going to do whatever she can to keep going.

No workout DVD nearby? Jane makes up her own workout with her kid: She has a push up contest with him. She teaches  him how to squat (he’ll probably be able to get lower than her because kids have super human flexibility), jumping jacks, dance around the room. She asks him to show her what he did in gym class. She plays tag with him for 5 minutes. It really doesn’t matter. Jane is on her feet and that’s better than sitting at a desk like she just did for 12 hours.

3. FOCUS.

After Jane has increased her activity level, she is noticing a decrease in her stress level. She’s sleeping a little bit better, and she has more energy because she’s eating good food that’s helping her burn more fat. She’s lost a few pounds but nothing drastic. She wants to kick it up a notch. She still doesn’t have more time, still just 2 hours. But she has made small changes. She tries to get up 20 minutes earlier than normal to make herself a good breakfast. (This took her a long time to make a habit.)

She also spends this time alone before the kid gets up so she can focus. She has written down her goals and reads them in the morning, making a plan for how she’s going to accomplish them. It’s one thing to think them, it’s another thing to write them down and implement the changes. She writes down 3 things she wants to accomplish that day, none of which have anything to do with her job. Some days the list looks like this:

1. Drink 8 glasses of water

2. Walk 5,000 steps today

3. Make grocery list

Other days it looks like this:

1. Go for a walk during lunch break  Take a lunch break!!!

2. Skip Starbucks today; it’s not worth it!

3. Get in 20 walking lunges around the house while dinner is cooking

And some days it looks like this:

1. Throw out rotting lettuce in fridge!

2. Go to bed by 10pm tonight

3. Post fitness and health goals on Facebook today so I’ll be held accountable

When Jane is ready, maybe she comes to me one day a week for an hour to learn how to lift some weights. Or maybe I recommend some online training for her since time is limited for her. Or maybe she gets some free weights for her birthday from her family or trains for a 5K by running around her block when she is able.

She’ll do well. It might take longer than someone else. Maybe she’s only prepping her meals when she can but she tries. Maybe she goes through the drive-thru once a week but she’s making an effort. Maybe she ordered pizza for her and her family last night but her lunch is already packed up for the rest of the week.

She’s trying.

She’ll get there.

There’s hope for Jane.