Keeping it OFF!

Flexibility in Goals (updates) and Frittatas

2012-01-23T08:50:00.001-07:00

Life always has something different in store when you make the best plans, right? My husband has to go out of town for a while and won't be able to make our first salsa lesson, which means we will have to reschedule the whole 6 week session. Bummer. :(

And after the initial "special" Krav Maga is WAY more expensive than I thought... I just can't afford that and riding lessons.

I've been doing some research and found a dance place close by that offers Zumba and yoga classes for $3 each class, no prepayment needed. Yipee! This is a good solution as I will get in some dance (although not with hubby), and some new exercise.

For the most part we have had great winter weather here and I've been doing a lot of riding. Some days good, some days challenging but we are continuing to build trust and have fun! Yesterday I rode bareback with just a halter and we did good!

(pic from last week)

I've been doing great at food prep and LOVE making frittatas. Because we have so many eggs from our chickens, I've been making deliciousness like this:

Saute any veggies you like in a little olive oil--I used diced red peppers, onion, some shredded zucchini and spinach. I added in a no-salt seasoning like Mrs. Dash. Throw in any diced protein if desired (I used turkey sausage) and I also diced one small sweet potato that had already been baked the day before. Wisk or blend 8 eggs and add a touch of milk. (I did not use any salt because the potato and sausage already had salt.) Transfer sauteed goodness to a round or square pan that can go in the oven. Pour eggs over mixture and add a little cheese on top if desired. Bake until done (this really depends on the pan). It took about 20 min in my cast iron pan and 30 min in this glass dish both at 350 degrees.

6 servings for breakfast, brunch, snack for the week. Yummo!

I've also been making some quinoa salads like this one: 2 cups cooked quinoa, 1 package broccoli slaw mix, olives, radish, cucumber in a olive oil and meyer lemon dressing ( about 2 TBL EVOO and 1 TBL fresh meyer lemon juice and zest and a touch of salt and pepper). Even my husband liked it. Great as a side dish or a main dish topped with chicken or fish. This makes a big batch, enough for the whole week.

And I'm getting really excited about the 41 Act of Kindness on my Birthday (Feb 13th). Thanks to those who have already committed to helping me! Please see my last post if you would like to get in on the act!

This will be a long day for me: exercise, horse time, 2 hr drive to the university and meet with two professors to discuss finishing my bachelors, drive back to SLC and work all night and get home tomorrow morning at 8am. I'm going to be tired!!

Hope you have a great day!

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Getting it Together (finally!)

2012-01-09T11:40:00.007-07:00

Ok, so it only took me 9 days to get out of my holiday/new year funk. That's not so bad, right? I was hesitant to post a bunch of goals and not achieve them and feel like a failure. But you miss 100% of the shots you don't take, so I wanted to challenge myself at the same time. I'm feeling a whole lot better and more positive today. I feel soooo much better when I eat good food and exercise, no doubt about it. Thank you for your kind and thoughtful responses to my last post, helps me keep things in perspective and reminds me I'm not alone.

I've thought a lot about what I want to do this year. I don't want to be tied down to any one thing, I don't feel like starting a new weight or exercise challenge, and I really don't want to get in the pool right now. I might do a bike ride or a triathlon, I don't know yet. What I do know is that I want to have fun and stay fit and be fabulous (be my best self)this year. That's it. So every 8 weeks or so I'm going to set new goals that help me achieve those three things (fun, fit, fabulous)--here are mine for January/February.

1. Dance lessons: I finally signed up for salsa lessons with my husband. We are both really looking forward to this! A great way to connect, have fun and burn off some calories. :)

2. Self-Defense/fitness: I've been wanting to try something new and since I love kickboxing and have wanted to learn self-defense, I decided to try Krav Maga! "Krav Maga, (Hebrew for "hand-to-hand combat," is the official self defense system of the Israeli Defense Forces, and has been taught to hundreds of law enforcement agencies and thousands of civilians in the United States." My work schedule and the class schedule might make it tricky to start before February but I'm going to try.

3. Ride, ride, and ride some more! Spend as much time with my horse and prepare for a trail obstacle course later on in the summer. I'm also teaching him some tricks like how to bow. Our relationship is getting better everyday. :)

4. Service: My awesome SIL did a whole day of "Random Acts of Kindness" on her birthday. I was really inspired and loved the idea so I'm doing it too. I'll be turning 41 on February 13th and so I'll be doing 41 acts of kindness for other people on my birthday. I will be asking for help on this, so if you are inspired to make a difference, click here for ideas! One of my "acts" is to get at least 41 other people to do at least one act on the 13th. It can be something as small as opening a door for someone or donating time at a soup kitchen. Leaving quarters in the gumball machine to saying "hi" to someone who looks like they are having a bad day. Baking cookies for the police/fire department to say thanks, or writing someone a letter of appreciation. It can be anything that makes the world a better place!

I feel really good about all of these goals. Doable, fun, and they will keep me fit mentally, physically and emotionally. AND it gets me excited for what is to come in March/April.

What are your goals for this year and how do you go about setting them?

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The Hardest Year

2011-12-30T09:30:00.003-07:00

Before I get carried away in the excitement of my goals and dreams for 2012, it's time for some reflection on 2011 and the lessons I (hopefully) learned.

2011 was by far the hardest year yet in my weight maintenance. Hitting the three year mark was an accomplishment this summer but I struggled after that in every aspect--mentally, physically, emotionally.

In the first two years of maintenance I had failures and moments of over-eating and even a binge or three, but they were few and far between. I was so freaked out about gaining back any weight that I kept the reins tight. I had never been thin before and weighing 125 pounds felt AMAZING. It felt surreal to wear size 4 and even some larger size 2 jeans and skirts. I was on a skinny-high. My sugar-addiction was under control and overall I was focused and dedicated to healthy eating and exercise. I was fit and nothing could stop me.

For some reason my can-do-anything attitude and confidence left this year. Gone. It resurfaced a few times here and there but I second guessed myself, went back to some old habits and went back on self-promises. Instead of creating solutions, the first few months of uncooperative cold weather gave me an out to my first bike race this year. I didn't feel like getting in the pool to swim so I didn't sign up for any triathlons either. In a winter funk? Yes.

The next bike race (100 miles) that I signed up for turned out to be the "Only time" my in-laws could visit despite my protests that I already had big plans and we should pick a time that was good for ALL of us--yeah right. I had done some training and was feeling pretty good about it but honestly I just got depressed and frustrated with their visit and didn't feel like fighting for it. Where did my 2010 triathlon self go??!! Things got really bad after the in-law visit. In turn, this has also been the hardest year in my marriage. My eating was all over the map-from barely eating because of stress, to overeating to hide the pain. Things are better now because we have worked through them but wow, it's been rough. Communication seems easy until you have to do it with someone that has a completely different view of things.

Well, through all of that I decided not to take care of myself. I stopped logging my food, made poor choices in regards to foods that give me health and energy. My exercise ebbed and flowed and stopped. At least I tried to get in some good hikes with Tyson and did a few dirty runs and some kayaking. I canceled the third bike race that I entered. I felt like a loser. Every few months I rallied myself up. I wanted to look and feel my best! Why was I sabotaging my efforts? Why was I not willing to fight for it? I don't have all the answers, but the truth is maintenance can get boring and monotonous. Weight loss is exciting because you see so many changes and get compliments...maintenance not so much. You have to make an extra effort in maintenance when the going gets tough.

So in August I realized a life-long dream of owning a horse. :))))))
I have found so much joy and happiness...and frustration in being a horse owner. It's a lot harder than I thought, but so rewarding too! I never knew horses were afraid of so many things (why my horse is afraid of pigs and donkeys I'll never know). I spent a lot of time on my horse and at least I couldn't feed my face when I was riding, however my time was so tight that I didn't make food prep a priority and started getting fast food a few times a week. It's such a slippery slope! Easy to slide down and hard to fight your way back up.

Because of all of the above, I felt like I had nothing inspiring, insightful or helpful to say in regards to weight loss and maintenance. What did I know? I didn't feel much like blogging.

This summer all of my pets seemed to have health issues and that stressed me out completely. Especially when Takoda went lame for unknown reasons and Tyson was in the hospital. Vet bills piled up and my stress led me back to....food.

In late September I started a 10 pounds in ten weeks challenge because I was feeling out of control and couldn't fit into a lot of my jeans. Having maintained for over two years in the 120's...I was pushing 141 pounds and feeling fat. Not really fat, but uncomfortable, bloated and just not "me." When you're putting bad stuff in your body and not moving enough you can "feel fat" at almost any weight. I lost almost 9 pounds during the challenge but put a few back on over the holidays.

So now it's almost 2012 and what have I learned?

I've learned that anything worth having takes time and effort and that there is no "end" to any of it. After you lose weight...maintenance is just the beginning. There is no "happily ever after" in marriage--it takes continual effort and work and a lot of communication and compromise.

Whether it's a relationship with a loved one, family, co-workers, a pet, yourself...it's continually evolving. There are Mt. Everest's to climb, rivers to cross, and sandy beaches with crystal clear water to play and relax.

Each day takes moments of courage and curiosity, moments of dedication and triumph. Moments of failure and resolution. Moments of of sorrow and happiness. I've learned it's ok to fail as long as I learn something in the process. I've learned that self-acceptance is really the goal. As long as I am doing my best in the moment then I have to be proud of that.

I've learned that I might not get back to 125 pounds and it doesn't really matter what the scale says or if I can fit back into those skinny jeans (like these): If I don't get back into them by the summer I'll donate them and be done with it. There's nothing wrong with adjusting my goal weight staying between 130-135 as long as I am fulfilling my end of the contract which is eating healthy, nutrient-rich foods, drinking lots of water, exercising most days of the week, practicing some form of meditation/relaxation, and challenging myself in positive ways. I've learned that I'm ok just the way I am, and so are you! If we are constantly beating ourselves up and staying in a negative place we'll never achieve our goals and our potential. I love the quote I added on my header:

"There is no passion in settling for a life that is less than the one you are capable of living." ~Nelson Mandela

That is my mantra for 2012. We are so much stronger than we think! I'll be focusing more on volunteer work, paying it forward and having fun with family, fitness and horses. Not sure how I'm going to work it all in, but it will be fun! I have hope that it's all possible :)

I'm ending the year looking like this and that's not so bad!

What have you learned through your experiences this year? What will your mantra be for 2012?

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Merry Christmas and other Stuff

2011-12-23T01:08:00.004-07:00

I feel like it's been forever since I've posted here. I just haven't felt like I have anything inspiring or insightful to say or share. I'm still a little off track with eating/exercise but it's getting better each day. I thought I'd share what I've been up to in photos:

What's Christmas without making your pets wear a santa hat? Don't they look cute?

I was at a horse store a few months ago and saw some jewelry made from horse hair. I decided to put my crafty skills to work and made these bracelets and earrings for the super cool chicks who helped me this year with Takoda (using his tail hair). Not bad for my first try!

Work has been really busy, this is a picture taken a few days ago after we put a patient on ECMO (where we oxygenate blood outside of the body). I'll be working on Christmas too...

I was sick last week...leaving my abs sore not from working out, but from throwing up. I forgot how awful that is! I'm feeling much better this week.

And....I got the new copies of the collagevideo.com exercise DVD catalog. I am on the back cover!

While I'm still not at my goal weight, I'm finishing this year in the 130's and that's great. I'm not going to beat myself up for not getting to my goal. Life is not perfect, but life is good. I'm so excited for what the new year holds for me and for all of you.

Wishing you all a Merry Christmas, lots of quality time with loved ones, health and happiness. :)

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The Good, The Bad, The Ugly...and Good

2011-12-12T09:47:00.003-07:00

The "Good"
I can now say I've officially kicked my diet coke habit--it's been over 2 months since I've had it, don't miss it! Over the past 6 months I've also kicked the bottled water habit. In the effort to be more environmentally conscious I bought a few more non-disposable BPA free water bottles and now I just refill those. :)

The "Bad"
Why I tempt my sugar addiction I don't know. I consciously made a decision to eat a small amount of sugar, forgetting (denial?) that I have a problem with sugar, especially recently.

The "Ugly"
It triggered an all out binge where I baked and ate sugar, cookies, chocolate all week long. It made me feel terrible and so disappointed. I can control that first bite, but after that my brain chemistry is so sensitive to sugar that I can't stop. Lesson learned. AGAIN.

The "Good"
Today is a new day, I'm feeling good, back to exercise and SUGAR-FREE!

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When Holiday Food Triggers Your Addiction

2011-11-30T10:05:00.007-07:00

Happy Holidays and Merry Christmas!

I LOVE Christmas time--the lights, family, spirit of giving. The other night we went to see the lights in Salt Lake at the LDS temple. It was beautiful!

A few updates. We are still having problems with Tyson. They are ruling out Enzymatic Pancreatic Insufficiency (EPI) and Histocytic Ulcerative Colitis (HUS). :( Neither are good but the EPI is a easier to treat and diagnose. We'll see. We started him on a new medication and luckily he's not allergic to it (no hives or welts for over a week--yay!)

Takoda is doing better and his infection is clearing up. As you can see we are having a good time!

Weight today: 133.8

For those of us who were doing the original 10 pounds in 10 weeks challenge, this is the final week. I started at 141, so I'm doing great and pushing hard this week to get to at least 132. The past few weeks I've been doing fabulous with my food plan and exercise. I have rarely been tempted until last night...

I have no idea what triggered me. I had a protein shake for breakfast, a big bowl of homemade veggie and chicken soup for lunch, almonds for a snack. I wasn't hungry. I was picking up some stuff at the grocery store when my eyes locked on the holiday candy section. "No thanks" I thought to myself. I passed another row of chocolate boxes that were calling my name, "NO!" I responded, "I don't need that stuff." I felt myself getting pulled into that urge to binge.

Thankfully I've practiced my "resistance muscles" a lot and I used every talk back technique I knew and got out of the store sans boxes and bags of sugar and chocolate. What I did do was grab a container of greek yogurt and a banana. I sat in the car for a few minutes eating that yogurt and banana wondering what happened. Where did that urge to binge come from?

Just like any addiction, food and sugar addiction can rear it's ugly head anytime, anywhere. You are minding your own business not even thinking about your trigger foods, doing great for weeks or months at a time, and BOOM--it stares you down and tries to make you weak.

How can you combat and stick to your goals?

1. Expect the unexpected. Triggers can come from any direction at anytime. Be on guard. I always like to carry some almonds in my purse just in case. Be prepared to buy a healthy snack too (like I did with the yogurt and banana).

2. Keep up with exercise. Moving your body makes you feel strong, empowered, vital, happy and energetic. It gives you strength not only physically but mentally as well to help you resist unplanned temptations.

3. Plan a few splurges during the season and use the "one" rule. I got this from Joy Bauer on the Today show and I like it. Pick 2 or 3 events that you will be going to where you will enjoy the food offerings, the rest of the season stick to your food plan. At each event, have one of each appetizer that you like, one drink, one dessert and one moderate plate of entrees (no seconds). The only caveat with this is try not to eat foods that you KNOW are your triggers.

4. It can be difficult to turn down food when it's offered but if you have a key phrase already memorized it's much easier. Whether you use humor, honesty or a little white lie, use whatever it takes.

Someone you can be honest with:
"I'm feeling great not eating sugar. I'm sure it's wonderful but not on my food plan"

A food-pusher who won't leave you alone:
"I'm so full but I'd love to take some home for later." (Toss it or give it away)

Someone who has a sense of humor:
"oh I can't have that....I'm allergic...I break out in FAT!"

5. Fill up on delicious foods that make you feel great. I just made a huge batch of minestrone soup and froze it in individual containers. Greek yogurt and fruit hits the creamy and sweet spot. Nuts are crunchy and salty and in small amounts are heart healthy and filling. For treats, I made some of these yummy balls (see links). They are so rich and filling that one or two is all you need. Mark's Daily Apple and Liz at Last Chance Training.

6. If you happen to fall to temptation, don't worry about it. Let it go and move on quickly. One night of over-indulgence doesn't make a big difference, it's the cascade of behavior that follows.

Do you have any tips or ways you combat tempting foods?

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Benefits of Strength Training

2011-11-15T13:13:00.007-07:00

Weight yesterday/today: 135!
Exercise today: Cathe kickbox/boxing 60 min
Exercise yesterday: Cathe premix 45 min total body STS

I am feeling so much better than a month ago! I'm always amazed that I think it's ok to get off track a little bit and take "time off" from my healthy routine. I know how much better I feel when I'm eating a low-sugar-no-processed foods diet, exercising regularly and achieving my goals. Why do I let myself do it?! Guess it's that human thing, right?

Most of this year I didn't do much strength training--stuff here and there but not enough at all. Not like the previous two years. I could definitely feel it and as part of getting my best body back I've been doing my ST and kettlebells a lot more.

I feel so strong and empowered when I lift weights, like I can take on whatever life throws at me. Confident. Not to mention all of the amazing health benefits! Has it been a while since you have lifted weights? Never? Now is the time to start!

Think it will make you bulky or that cardio is the only way to lose weight? I was at my smallest when I was lifting weights consistently. Think it will be hard? You will come to love the challenge and the way your body feels and looks.

I love Cathe!! If you are in need of a fantastic traditional strength training workout at home, I highly recommend Cathe Friedrich. Both Muscle Max and STS total body have at least 6-8 premixes, she's motivating but not annoying, has a rockin' bod, fantastic cueing and makes you WORK!! Worth every penny. Love feeling strong and empowered by lifting weights (and kettlebells too!)

The following is a great article from http://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx

Strength Training: The Benefits

Yes, strength training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:

1. Strength training protects bone health and muscle mass.

After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston."

2. Strength training makes you stronger and fitter.

Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:

Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up. Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting. Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.

3. Strength training helps you develop better body mechanics.

Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.

4. Strength training plays a role in disease prevention.

Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.

5. Strength training boosts energy levels and improves your mood.

Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.

6. Strength training translates to more calories burned.

You burn calories during strength training, and your body continues to burn calories after strength training, a process called "physiologic homework." More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan.

Strength Training: Getting Started

"Please don't limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training,” says Tuttle. “Pushups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training."

If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.

Who doesn't want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout program that includes strength training.
from: http://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx

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More Good Eats!

2011-11-10T14:11:00.004-07:00

In an effort to get processed starchy addictive treats out of my diet I was left feeling lonely for something healthy and crispy to have with soup or salads. Yesterday I made something yummy!

QUINOA Crackers

1. 1 TBL dry quinoa, 1TBL flax seeds and 1TBL chia seeds made into a "flour" with a coffee grinder.
2. Mix with 2 TBL water, or--enough for a thick "dough."
3. Make small thin rounds (like a round cracker) and sprinkle with salt, pepper or any spice you like.
4. I tried baking them but they were no bueno--not crunchy enough for me. They were fantastic done in a non-stick pan on the stove. Just a few minutes on each side and they were crispy and delicious.

Nutrition: 134 calories, 7.3 g fat, 13.4 g carbs, 4.5g protein, 6.7 g fiber for the whole recipe. Omega 3 fats, B-vitamins, anti-oxidants, and calcium just to name a few of the good things!

You can also make these ahead of time and freeze the "dough" rounds between wax/parchment paper, works great!

Here'a a picture of the ones that I baked with my bean salad (see below).

Here's also a new Organic bean mix I got at Costco yesterday called TruRoots bean trio. It's lentils, adzuki and mung beans. They are ready to go in 15 minutes and you can put them in soups, stews, salads, etc. Great source of protein and fiber! The above picture I put 1/2 cup cooked bean mix with 1 small seedless cucumber, 1/2 red bell pepper, 1 campari tomato and added a dressing of 2 tsp olive oil, 1 tsp lemon juice, salt and pepper. It was yummy and filling.

AND Costco also now has their own Greek Yogurt! 24 grams of protein and good bacteria in one yummy cup! Try adding mixed herbs and seasonings for a veggie dip, or add it to a fruit smoothie. I love it with chopped pecans and berries too. VERY good to top off a baked sweet potato. Use it in place of sour cream and your family won't know the difference!

My therapy, myhorse, Takoda, having fun in turnout :)

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Motivation for the day!

2011-11-10T09:05:00.003-07:00

Weight today: 136.4
Exercise today: 40 min kettlebells (Lauren kicked my booty!!), 60 min horseback riding

Today is going to be a LONG day as I go back to work tonight--which means up for over 24 hours--ugh. However I have thoroughly enjoyed my 6 days off with renewed gusto for prepping healthy meals, getting in my exercise, time with my animals and family. I am feeling great and healthy and happy. When I take care of my body, I feel like I am living each day to the fullest.

Make today count towards your success!

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Set a Date

2011-11-08T10:23:00.004-07:00

Weight today: 136.2 (yay, I've been at 137 for over a week!)
Took measurements again today from 6 weeks ago: lost 1/2 inch from waist, 1 inch from hips!
Exercise:45 min Cathe Muscle Max (total body ST)

When I find that I have been off track, I know it is because I haven't put myself first. The saying "if you fail to plan then you plan to fail" is so true for me and maybe you too.

One of my big downfalls is "I'll exercise later." Well after the TV gets turned on, housework gets done, family care, pet care, work, and the internet gets opened and all the other stuff that life throws at you starts...then there doesn't seem to be time to get exercise and food prep done. At that point it is easy to get frustrated and overwhelmed.

What works for me is to set a date with myself. Just like I set a date to have lunch with a friend or my husband, I set a time to dedicate to my health and fitness. I put it on my calendar: Sunday 10-12 I will do food prep for the week. 10-11 am Monday I will exercise, etc.

People who are successful don't wait for things to happen--they plan and take action. We are all busy, it's about priorities and solutions. Some days all you have time for is a prayer or meditation and that's ok--it's still taking time out for you. If you haven't been getting results, are you just waiting for things to happen? No one else can make your health and fitness a priority but you! And what I know for sure is that we are worth it. We are worth reaching our goals, feeling our best, being our best.:)

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Re-Grouped and Ready to Go!

2011-11-07T13:56:00.004-07:00

Weight today: 137 lbs
Exercise: 30 min elliptical intervals + 20 min Core fusion

About 6 weeks ago I started a 10 pounds in 10 weeks challenge. Although my heart and mind were in the right place, it wasn't good timing for me with all the rest of the stuff that was going on in my life. Despite that, I started at 141 pounds, so I have lost 4 pounds and I'm sure proud of that. For a while there it felt like I was just treading water and trying not to gain!

Now that life is a little calmer, my pets are healthy and my horse is now only ONE mile from me (yipee!!) I can now get down to business! I have been eating clean for two weeks now, no diet coke AT ALL (!!) and really low sugar eating. I feel great but know that I feel even better when I am more diligent with my workouts. It's the only way I truly feel empowered and confident. It makes me feel strong--like I can take on what the world throws at me!

Christmas is a little less than 7 weeks away, so my new goal is to be 130 pounds or less by Christmas. It's not really about the number, but it's a number to represent me getting back to my BEST. No matter where you are in life or weight-loss, it's NEVER too late! If you have been frustrated, off track, and wandering...NOW is the time to take care of you and your health and happiness. You can do it! :)

I have thought a lot about it and I like the public accountability the blog gives me, so I'll be keeping track here with exercise, weigh-in's, photos, and all the stuff in between. I am creating a new workout challenge for myself that is doable yet challenging. Can't wait to get back into my skinny jeans and feel like my best self again!

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Pets, Hikes and Food Prep Updates

2011-10-29T10:59:00.001-06:00

The past few weeks have been pet-stressful! First, my horse, Takoda, started limping and went lame. The vet came out did nerve blocks in his feet and xrays. Thankfully it wasn't anything serious and he just needed new shoes with pads because his soles are too thin/sensitive. Of course the farrier had to come out and do that.
Feeling better!

Then Tyson (our Boxer) had colitis due to a bacterial infection. Next, Jackie, (our Chiggy mix) tore off one of his nails (ouch!!). It was bleeding all over and once I got him to the vet he had to go under anesthesia to remove the nail completely. :(

Thankfully they are doing a lot better, although Tyson has developed this strange case of welts/hives. We are trying to determine what is going on (food, medication, laundry detergent, etc.) It's so frustrating not knowing how to fix it. :( All of that had me so stressed out I made some poor food choices, but I'm back on track now and feeling great.

I'm happy to report that I made use of all the produce from my garden! Between baking, shredding, freezing, eating, giving away, etc. It's all taken care of and not wasted. :) I've also recently started tracking my food on my iphone with myfitnesspal and it's awesome! I love how easy it is to use and it always motivates me to see the numbers.

Today it's chilly and I'm finally admitting it's time to get out the turtlenecks and change over my wardrobe. I do love my boots and coats so I guess it's not all bad. I'm off to do some kettlebells and then ride my horse followed by dinner with my husband. Hope you are having a fabulous weekend!

I've been going on some gorgeous hikes in the past few weeks, here are some fun pics.

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Mission Impossible?

2011-10-11T12:37:00.006-06:00

I harvested all of this beautiful food from my garden today (except eggs were from the last few days--our 2 older chickens are molting and not laying right now so these are from our 3 younger chickens).

My mission? Not to let any of it go to waste and to post all the recipes I use with photos during the next week. Good eats: Watermelon, honeydew, potatoes, onions, strawberries, cucumbers, HUGE cabbage, two small red cabbage, zucchini, yellow squash, spaghetti squash, green peppers, jalapenos, tomatoes, herbs, and broccoli.

Time to get baking, cooking, roasting, pickling, etc! Yumm! Please share any good recipes you have for these foods. :)

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Hike!

2011-10-06T06:05:00.004-06:00

Pics from one of the last hikes of the year. Hopefully the weather gets nice again before we can't get up into the mountains to appreciate all of these beautiful colors! It was a nice 5 mile loop to the lake--very steep up hill the last mile. Downhill was hard on my knees but using the trekking poles for the first time really helped. Have you been out enjoying the Fall weather or colors? Time to get out those Fall/Winter clothes!

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10 Week Challenge: Week 2

2011-10-04T01:43:00.006-06:00

If you are following along at home, how was week 1? Whether you maintained this week or lost, I'm sure we all learned something valuable. This post will be filled with LOTS of info and tips and a few challenges. Take whatever works for you and run with it or just work on one thing if that's all you can do this week. Keep up the great work and momentum! :)

Thought for the week: Self Promises
When I first started losing weight in 2007 I read this quote from Bill Phillips (Body for Life author):

"...you must promise yourself that you will finish what you start, no matter what. That vow, although it might be easy to break, is by far one of the most important ones to honor. You see, the very essence of confidence is self-trust. Would you trust anyone who repeatedly lied to you? Someone who repeatedly broke the rules of the game, again and again? Of course you wouldn't. So, if you've developed a pattern of not honoring self-promises, this is a great time to make a change. If you can't honor, trust and depend on your own word, well..that may be the root of a lot of challenges in your life..."

After I read that, I decided that I was SO tired of lying to myself! I wanted to keep the promises I made to myself. I wanted that more than I wanted anything else. What about you?

1. I know some of you are frustrated by what you are seeing on the scale. Please take a few minutes and check out the blog posts I did a while back called the "Scale series," escpecially the one called Water Works. Here's the link. Let the scale be a TOOL, not the judge and jury.
http://www.maintainmyweight.blogspot.com/search/label/Scale%20series

2. Hunger always seems to be an issue, especially early in the weightloss phase and I know we've all been there! What's helped me a lot is eating each meal "PFC" or having a protein, healthy fat and healthy carb at EVERY meal and snack. It takes a little effort to get this down but it really helps control hunger, balance and regulate blood sugar and mood. I think a big problem for many people is eating a lot of refined carbs and not enough protein and good fat. Healthy fats are not bad for you!

Examples:
Breakfast: omlet with 2 eggs (protein and fat), 1/2-1 oz cheese (protein and fat) with spinach, zucchini and tomatoes and 1 cup strawberries (carbs).

Lunch or dinner: 4 oz salmon (protein and fat), large spinach salad
with many veggies with 1-2 tbl olive oil based dressing and small baked sweet potato (carb)
Snack: 2%plain greek yogurt (protein and a little carbs and fat),1/2-1 oz pecans (fat) and 1 cup berries (carbs)

3. Exercise Challenge: Some of you are doing AWESOME with exercise,
but I know many of us (me included) need to step it up a bit. How will you challenge yourself this week with exercise? I'm comitting to at least 5 sessions this week, 3 days of cardio and 2 strength training.

4. Tis the season for junk food and candy. What is your plan to stay on track with all the treats staring you down? Will you have one small treat per day? Nothing at all? Depending on your trigger foods (eating a little makes you want to eat the whole box/bag) what can you have that doesn't make you feel deprived but also not overdo it?

I like the idea of giving myself 100-200 calories per day for whatever I want. I have to be careful because if I eat my trigger foods which are milk chocolate and baked goods I can't stop, but I can have a few pieces of dark chocolate (I like the Dove promises) or 2 small peppermint patties. I like to have one after lunch and one after dinner when I feel like it. Have you found something that works for you?

5. Ugh. Self-sabotage. I have found a lot of useful information from Judith Beck. She uses cognitive behavior therapy in easy to understand ways to deal with self-sabotage. Here are some links to her info. Challenge for the week: Identify one self-sabotaging thought (SST) that you repeatedly say to yourself and create a "helpful response" (HR). Everytime you have that SST, confidently repeat your HR. I've found this helps a lot.

Example: SST: I'll never reach my goal weight! It's too hard to stay on track all the time and I want to enjoy all of the holiday food over the next few months. I might as well eat whatever.

HR: Although I will make mistakes, I can reach my goal weight if I am consistent and willing to work on my plan. I can plan for and enjoy some holiday food but eating with abandon will not get me closer to my goal and I want to look and feel my best. I can do it!

http://www.beckdietsolution.com/
Weight graph: http://www.beckdietsolution.com/SiteData/docs/MyWeightLo/76f0ca09ea8f...
helpful videos: http://www.beckdietsolution.com/beck-diet-solution-blog/

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It's More than OK to Fail

2011-09-28T08:48:00.004-06:00

The most successful people in the world know a secret--failures have made them better, stronger, greater. Don't be afraid of the times you fall off, just make sure you learn from them and get back on track. As humans our goal is always Progress, NOT Perfection. If you are afraid to fail, you are afraid to try. If you don't try you never reach your goals. This week be kind to yourself, accept that failure comes with success and BE GREAT!

Some powerful quotes:

"There are no secrets to success. It is the result of preparation, hard work, and learning from failure." ~Colin Powell

"Failure is only the opportunity to begin again, only this time more wisely."
~ Henry Ford

"Success is the ability to go from failure to failure without losing your enthusiasm." ~ Sir Winston Churchill

"I've missed more than 9000 shots in my career. I've lost almost 300 games. Twenty-six times I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."
~ Michael Jordan

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10 pounds in 10 weeks: Week 1

2011-09-27T03:43:00.004-06:00

For those of you who would like to follow along with us, here's what we are doing this week :)

ARE YOU READY TO LOSE??!!

1. If you have not already done so, get on the scale and get honest about where you are starting. Yep, not fun and not comfortable but suck it up and do it. ;)

2. Optional is to take measurements and before photos. You will be really happy you did this later!! All the changes do not show up on the scale.

3. Pick a piece of clothing that you currently own that is 1-2 sizes too small. Put it somewhere you can see it everyday to motivate you.

4. Find your "Why." We all have something deep down, beyond fitting into smaller clothes or looking good for that reunion, etc. WHY do YOU want to change your life? In one sentence or phrase, what will KEEP you motivated? This will be your mantra for the 10 weeks.

5. Log your food for at least 3 days this week. Write down everything that passes your lips. This, more than anything, gives you a reality check about what you are really eating.

6. Pick one thing to get OUT of your diet, and pick one healthier item to replace it with. For example: do you always have that afternoon candy bar and coke? This week try some carrots and hummus, or celery or apple and almond butter and a tall glass of water instead.

7. Preparation is KEY, no question about it. This week take a look at the foods you have in your house. The foods that will not help you reach your goals (fatty, chemical ladden, processed junk), needs to go. Give it a new home or throw it in the trash. We don't need anymore 'junk in our trunk,' right?! ;) Start bringing in more fruits, veggies, lean meats, whole grains and healthy fats (avocado, olive oil, coconut oil, nuts).

YOU can do it! Make it a great week and live up to your potential!

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10 Pounds Challenge Group is full and Gettin' Dirty

2011-09-25T22:21:00.004-06:00

Thanks to everyone who emailed me, sorry some of you didn't get into the group. I wish I had enough time to maintain two groups but I just don't. I will try to post the weekly challenges here on the blog so that everyone else can follow along too.

I did the Dirty Dash yesterday--it was cold, fun, challenging and hard! I am sore today in places I didn't even know existed! Lots of hay bales to jump over, mud pits to crawl through, rope swing, miltary crawl through barrels, huge inflatable slide, pcv pipes to go over/under, rope wall climb, etc. I donated my shoes and threw away all those clothes--not worth cleaning! We had a great time but I feel old today!

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5 More Spots

2011-09-23T04:06:00.003-06:00

Great response to the 10 pounds in 10 weeks challenge! We already have 10 people. If you emailed me you should have received an invitation. I will take 5 more people into the group so that it doesn't get too big. What are YOU waiting for? If you would like to look and feel better and lose at least 10 pounds in the next 10 weeks, please send me your email address to join the group at: thefitfix@ymail.com

We are starting on Monday September 26th! First 5 people to respond will be invited into the group. :)

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10 Pounds in 10 Weeks Challege!

2011-09-22T14:17:00.002-06:00

Over the summer I have let 10 pounds creep back on, which isn't terrible but I don't want to even consider going back in that direction. My jeans are tight and I'm not feeling my BEST. Do you have 10 pounds or more to lose? Do you want to look and feel better? Get a jump start on that New Year's Resolution and do it now! Feel empowered and in control by the time the holiday food is in full force!

10 pounds in 10 weeks is very doable and healthy. I will be creating a closed group on google groups where we can check in each day, post weight, measurements, clothing sizes, weekly challenges, recipes, questions, frustrations, accomplishments, success, etc. I will be leading the group each week with a new challenge (for example the first week will be keeping a food log for at least 5 days and writing down short-term and long-term goals). How much you put into it will determine your results.

We will be starting on Monday September 26th! If you would like to join us, email me your email so that I can invite you to be in the group. My email is: thefitfix@ymail.com

We CAN DO THIS! :)

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Look Where you WANT to Go

2011-09-17T18:26:00.002-06:00

The other day I was riding Takoda and noticed that he was getting too close to the fence in the round pen. He got so close a few times that he rubbed my knee once and my foot a few times on the fence. I started to stress about it and continually looked down to my feet. It kept getting worse and worse and finally I called it a day. I left the barn a little frustrated but determined to fix it.

A few days later I talked it over with my new horse trainer. She simply said, "horses are very sensitive to our head movement. Turn your head and look where you want your horse to go, and he will. Trust the process."

It worked like magic. I had made such a big deal about it and didn't want to "mess up" that I stopped looking forward, stopped looking where I wanted to go, where I wanted to be. Instead I was focusing on the problem and not the solution. I was staying stuck in a place I didn't want to be. I was confusing my horse too--I was telling him to go forward with my reins but telling him to turn towards the fence with my head and foot pressure.

Isn't life like that? We get so caught up past mistakes and shoulda, coulda, woulda, that we forget to look up and see where we want to go from here. It's so easy to get in our own way.

No matter where you are in your process of weight loss, maintenance, sports, school, relationships or just life...remember to step back, take a deep breath, and look up once in a while. It will help you re-focus and remind you of your goals and desires and where you want to be.

Here's to looking up!

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Falling Off, Losing and Letting Go of Guilt

2011-09-14T07:55:00.004-06:00

Last week I fell off my horse. After only having him for a few days, I decided we were ready to walk along the dirt trails surrounding the neighborhood. For about 20 minutes we were doing great. All the sudden he stopped and refused to go. I thought he was stubborn and me, not knowing/paying close attention to his signals, turned him around and again tried to move forward.

Cue the music from any western movie standoff. Takoda and this donkey locked eyes and that's all it took. The donkey started braying so loud and he just didn't know what to do. He spooked and went left and I was totally off balance and fell right. Right onto my well-padded butt! I was fine, he was fine. Now I know he has a little fear when it comes to donkeys. Unfounded? Yes, but there all the same. I got back on him and rode back to the barn but I was still a little shaken.

We've since revisited the donkey (I got off and walked him over to the fence) and I think he's ok with it now. Getting back on immediately was key for my shaken confidence, but I also did something else. I called two people that could help me and they came to my rescue. They both came down later that week and spent a few hours with me giving me tips on what to do if he spooks again and how to handle things. They generously shared their time and knowledge and I will forever be grateful.

Last night my son's team lost their first game of the season. I was so proud when the coaches told the boys that losing is character building--you learn a lot more when you lose than when you win. Work on the weakest points and they will soon become strengths and make you a better player. Just like falling off my horse taught me a lot more than if I had stayed on, which will make me a better rider.

And now for the guilt: The 7 pounds I lost two months ago is back. I'm sitting at 140 pounds again--not happy but not freaking out about it either. I've been so off my normal routine for the past month that I haven't payed too much attention to what I've been eating and scheduled exercise? Um...

I've signed up for three bike rides this year and didn't do any of them. I really did feel like I wanted to do a century ride this year. I committed to it and was on schedule for training and doing well. But after I got Takoda, things changed. I haven't been on my bike in over 3 weeks and I don't feel like it's a priority to me anymore, my heart is just not in it. I don't have to prove that I'm this super athletic person that can ride 100 miles. Who cares.

The truth, my truth, is that I want to enjoy my life and my passions. I don't have to be skinny to do that. Although I would like to quickly get back to 130 pounds, I want to be healthy and happy. I want to do what counts, which is spend time with the people and animals that I love. So this Saturday instead of riding my bike with 500 strangers, I'll be spending some quality time with my family and my pony, trying not to inhale too many carbs. :)

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My New "Man"

2011-09-01T17:09:00.005-06:00

I've been MIA lately, but I have a good reason! Here he is:

First three photos courtesy of Valerie Breeding:

It wasn't in my plans to buy a horse until next year, but when everything falls into place and it feels right, you gotta go with it. After more than 30 years of wanting my own horse, I finally did it! I brought Takoda "home" on Tuesday and he's doing great. He's a 15 year old roan paint gelding who was malnourished and rescued last November, about 400 pounds underweight. He's now a beautiful, sweet and proud boy and I get to spoil him. :)

What is your passion? Don't be afraid to go out and do it!

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More to the Mind-Body Connection

2011-08-15T11:17:00.005-06:00

In trying to eat with intuition and purpose, I've had this thought frequently over the past few weeks:

When I am passionately engaged in something I love (for me hiking, horseback riding, biking, gardening, service, etc) , I don't have the want or need to stuff thoughts and feelings down with sugary, salty, starch laden processed foods. It's only boredom or being less than satisfied with life that my thoughts turn to that type of food.

When I am anxiously engaged in something, I want to FEEL great, and in turn it makes me want to feed my body healthy, nutritious, whole foods. I know that's not a new theory, but it helps me realize even more how our mind and body work together.

I'm also reminded lately of the blessing it is to have health, sight, two arms and two legs that work. Even though I've had a few health problems and injuries that I'm working through, it's easy to take these things for granted. Knowing people who would give anything to ride a bike or even just walk, or see the mountains or the sunset...makes me more grateful for what I have and encourages my determination to "use it" not lose it!

Your thoughts on the relationship of your body/mind/food intake and exercise?

Here's some of my fun stuff from the last week: friendly faces on my neighborhood walks, horseback riding in the mountains, family games and water fights, hiking with Tyson, and our 5 pound zucchini! I love summer. :)

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Can I eat Broccoli leaves?

2011-08-02T18:00:00.001-06:00

This is the first year we tried to grow broccoli and so far...nada. BUT the plant itself is doing well with large leaves. Why not eat them? I did a little research and found that they can be cooked like other greens. Boil them, sautee them, etc. So I decided to give it a try.

Here's what I picked from the garden today--the zucchini are huge! That's the broccoli leaves in the back

Broccoli leaves:

Remove tough stems from the leaves as seen in the photo, then cut or tear leaves into edible size pieces

You can boil the leaves for a few minutes first, but I just threw them in a pan over medium heat with about 2 tsp olive oil. I added the garlic (should have thrown in some onions but I forgot) and then the leaves with a little sea salt and red chili pepper. I let that sautee for a few minutes before adding the ribbon zucchini. The finished product: garlicy olive oil sauteed broccoli leaves and zucchini. They have a tiny bit of broccoli flavor, not much though. I like the texture of just sauteeing them (not too soft or mushy) and they are just a tiny bit bitter, which I like but maybe if you boil them first it would take that away.
Yumm!

Perfect as a side dish with any protein (chicken, fish, steak, tofu), endless ways to make this your own by adding other veggies, beans, nuts, etc.

Anyone else ever tried broccoli leaves? My hubby even like them!

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2011-07-31T17:08:00.000-06:00

June/July 2011 workouts!
7/30: Kettlebells and core work
7/29: 30 min "above pace" bike ride-17mph f/b 20 min pace ride 14.9 mph
7/28: 2.5 hour hike with Tyson :)
7/27: off-bike ride rained out (thunder/lightening) :(
7/26:
7/25:45 min iron girl bike intervals + 20 min P57 core
7/24: 35 min yoga/pilates
7/23: 22 mile bike ride + 1.5 hr kayak :)
7/22: 40 min dog walk
7/21: off
7/20: 45 min bike ride
7/19: LB kettlebells
7/18: 30 min elliptical
7/16-17: off, NO energy
7/15: 4 mile walk
7/14: off
7/13: 60 min gardening
7/12: off/recovery
7/11: off/sick :(
7/10: 87 min (20 mile) bike ride, burned 924 cals!!
7/9: 1 hour gardening, lots of walking
7/8: off
7/7: 25 min kettlebells
7/6: 60 min walk
7/5: 40 min Cathe MMA boxing
7/4; 30 min P57 arm/ab booster (upper body and core work) felt great!
7/3: 20 mile bike ride in the HEAT! Not a great idea, but a great ride!
7/2: 4 mile dirty walk/run :)
7/1: 40 min bike ride +30 min dog walk
6/29: 30 min elliptical
6/28: off
627: 10 min elliptical, 65 min bike ride (burned 674 calories!)
6/26: off
6/25: 30 min circuit w/elliptical and kettlebells
6/24: 60 min kayaking :)
6/23: off
6/22: 40 min dog walk + 20 min circuit weights
6/21: 2 hour hike
6/20: 30 min P57 arm/abs + 20 min elliptical
6/19: off
6/18: 5 hours gardening
6/17: off
6/16: 45 min P57 classic
6/15: 30 min dog walk + 3 hours gardening
6/14: 30 min PK kettlbell drills + 30 min dog walk
6/13: 30 min P57 arm/ab booster + 30 min elliptical
6/12: 30 min elliptical

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The Marrow of Life

2011-07-28T16:14:00.002-06:00

"I went into the woods because I wanted to live deliberately. I wanted to live deep and suck out all the marrow of life...to put to rout all that was not life; and not, when I came to die, discover that I had not lived."~Henry David Thoreau

I remember hearing that quote in the movie Dead Poets Society the year I graduated from high school. It has stuck with me ever since. Here's what "sucking the marrow of life" means to me:

Live deliberately
Live the life you want
Be true to yourself
Stop making excuses and asking "but what if?..."
Dream big
Face your fears
Embrace failure to achieve success
Take a chance (you'll miss 100% of the shots you don't take)
Quiet your mind and listen to your heart

For so many years I was waiting to live. Waiting to lose weight, to live my dreams, for the boy-of-the-moment to call, to get married, to become the person I wanted to be. We all complain about waiting, but it is easy. Waiting is in the comfort zone and feels safe. Waiting is efortless but at the same time sucks the life out of you.

Doing ("sucking")? Well, that's another story! Doing means believing in yourself, accepting you won't be perfect, making mistakes and learning from them, moving on, acceptance, kindness, sadness and happiness. It's LIVING!

LOVE the book Oh The Places You'll Go by Dr. Seuss! Here's a taste:

"...headed, I fear, toward a most useless place.
The Waiting Place...

...for people just waiting.
Waiting for a train to go
or a bus to come, or a plane to go
or the mail to come, or the rain to go
or the phone to ring, or the snow to snow
or the waiting around for a Yes or No
or waiting for their hair to grow.
Everyone is just waiting.

Waiting for the fish to bite
or waiting for the wind to fly a kite
or waiting around for Friday night
or waiting, perhaps, for their Uncle Jake
or a pot to boil, or a Better Break
or a string of pearls, or a pair of pants
or a wig with curls, or Another Chance.
Everyone is just waiting.

NO!
That's not for you!

Somehow you'll escape
all that waiting and staying
You'll find the bright places
where Boom Bands are playing!"

Have you been waiting for your life to start in some way? When you lose weight, or get married or get divorced, or when the kids are grown up, or when you're older or when you can afford...? The only time you have is NOW!

What does is mean to YOU to "suck the marrow out of life?"

Here's some of my "sucking" from the last few weeks ;)

Hiking with Tyson:

Goodies from the garden:

The fair with my boys:

Kayaking with my mom:

Life is good.

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Summer Lovin' Eats

2011-07-08T18:32:00.002-06:00

There's not much I don't adore about Summer. Love the sun, the heat (most of the time), swimming, summer concerts and movies in the park, natural vitamin D production, long days, bike rides, walks, kayaking...ok I could do without the bugs, but that's about it.

One of my favorite things about Summer is the abundance of fruits and veggies aka "real food." As we've expanded our garden the past few years, I'm more in awe of nature and simplicity of growing and tending to a garden. It's so much fun to go out back and see what's grown in the past 24 hours and what I can hand pick for lunch that day. No matter my mood, I'm happy when I check on my garden.

Real food makes you feel good from the inside out. It's colorful, delicious, and full of life-giving nutrients. It's what we were mean't to eat. Has processed, chemically laden food slowly taken over your diet? Has it been a while since you've tasted real food? Tis the season to get back to nature and tickle your tastebuds with real, fresh and whole foods. Your body and mind will thank you! :)

Here's what I plucked from my garden today:

Baby spinach, baby yellow and green zucchini, snap peas, baby green beans, two types of lettuce, yellow cherry tomatoes, red onion and two tiny strawberries. :)

Then I made a vinagrette/marinade with the fresh herbs: cilantro, parsley, oregano, basil, onion and jalapeno

My evening snack came from Costco, but still amazing: fresh blackberries, raspberries and apricots with a big spoonful of Greek yogurt. Delicious!!

Does Summer eating get better than this? I don't think so!

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Put it On Your Bucket List!

2011-07-02T18:00:00.006-06:00

Las night we saw a movie in the park at the State Capitol (movie:The Sandlot), and today I did the first annual Dirty Girl Run and LOVED it! I think they should both be on your bucket list of fabulous things to do. It was a total blast and I can't wait to do the next one. Something about running and jumping and playing in the mud on a hot summer day with a bunch of cool chicks just makes me smile from the inside. Wahoo!!

Movie in the park at the Utah State Capitol, what a fun night! They even provided some great live music beforehand and free popcorn during the movie. Fabulous!

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My 3 Year Maintenance Anniversary--7 Things I Have Learned

2011-06-27T09:34:00.002-06:00

On June 26, 2008 I reached my goal weight of 137 pounds and entered the tricky and unknown waters of maintenance. Would I be able to keep the weight off this time?

I can't believe it's been 3 years! Today I feel fantastic and weigh a healthy 132.6 pounds. While it is about 5-7 pounds above my "happy weight," I realize it's a weight I never thought I could even reach, let alone maintain. Woohoo! I am so proud of me and couldn't have done it without God, family and friends.

I wanted to share a little of what I have learned in the last 3 years. I have re-written this post several times, added, deleted. Hopefully there are a few bits and pieces that speak to you, no matter where you are on your journey. :)

1. Expect the Unexpected.
When you're on a roll feeling like nothing can stop you...it will. There will be something that stops you cold in your healthy tracks. Depression? Illness? Relationship issues? Vacation? Stress? Kids? Whatever it is, doing a little prep work can go a long way.

Going through thyroid disease in 2009 was one of the hardest things I've been through both mentally and physically. But it happened at a time when I was so dedicated to my health and fitness that I knew nothing would stop me from the healthy choices I could control. I managed to stay at my happy weight (125 lbs) the entire time I was sick, even though I could not exercise much at all. I meditated, read my journal and committed to my health each and every day. I had hope.

On the other hand, winter was HARD on me this year. I have issues with depression anyway, and the cold dark days took a toll on me. Where did my motivation go? Even though I did gain a few pounds, I remembered why I wanted to be healthy, why I loved being fit. It was always in the back of my mind and was key in helping me get back in shape. I realized that if I was not committed to my healthy lifestyle, it would be easy to gain the weight back...and I was NOT going to do that!

So while you are in a "nothing can stop me now" mindset, take a few minutes to journal or write yourself a letter, a pep talk, that you can read when things get tough. One of the biggest mistakes we can make is expect everything to be happily-ever-after. That is just not going to happen! Write down why you are so passionate about staying the course to your best and healthiest self. This will help get you back on track whenever you take that fork in the road. There is always a way back, always a choice.

2. You Gotta Have Friends.
Some kind of support. Whether it's your boy/girlfriend, spouse, best friend, prayer or religious group, online support group, OA, Weight Watchers group or dietitian, getting support is key to success. You might need constant support or just intermittently, but at some point you will realize that you can't do it all on your own.

When I first started my weightloss journey I joined Biggest Loser online support group for 12 weeks. After that I was on my own, but once I hit maintenance, I realized I needed support again. I started my blog and I joined MyFoodDiary.com and met some wonderful people that helped me ease into maintenance for the first 5 months or so. They had been there and knew what I was going through. Reaching out for help no matter where you are in your journey is a sign of strength, not weakness.

3. Have an Open Mind.
What worked for you losing weight might not work for you after you've been in maintenance for a while. Be willing to have an open mind and don't get stuck. Over time our bodies change, hormones change. Perhaps you lost weight on your own but now need the structure of something like WW to keep you accountable. Maybe like me you lost the weight by counting calories (and I did a Zone type nutrient breakdown), but now prefer to limit refined carbs and processed foods and eat more intuitively. While weightloss is very structured, maintenance is where you fine tune what makes you look and feel great. Learn what types of food and exercise bring you health and happiness through trial and error--it really is a journey.

4. Forgive and Forget.
Let go of past mistakes. You can't get it back. You can't do it over. Stop playing those negative and self-sabotaging tapes in your mind. All you can do is "now." This was key in helping me reach my goals and continues to be a key in maintenance. Let it go and move on. And while I'm on my soapbox, stop comparing yourself to others. It's the most disrespectful thing you can do to yourself. “Why compare yourself with others? No one in the entire world can do a better job of being you than you.”

5. Perfection is Overrated.
I spent a better part of my life being fat and yo-yo dieting because I thought I had to be "perfect" with my eating and exercise routine to see the results I wanted. Every late-night commercial screams, "Be perfect for 90 days and you can have a 6 pack too!" What a load of crap! I got to my goal weight and beyond by accepting my flaws, learning from mistakes, forgiving myself, enjoying myself and challenging my self-limiting beliefs. Progress, not perfection, is the goal.

6. Find Ways to Measure Progress
Maintaining weight loss takes a different skill set. While losing weight, it's easy to get focused on the success of compliments, the scale, measurements, clothing size, etc. It's part of the process and it's FUN! It feels fabulous. However when you've been in maintenance for a while, the compliments dwindle, you wear the same size clothing, your measurements don't change. What then?

Success in maintenance comes from renewing your committment each and every day. Vigilance. It comes from nurturing yourself in body, mind and spirit. It comes from learning and personal growth. It comes from the moments you choose health over food addiction, and the moments you forgive yourself for less than ideal choices. It comes from reaching out to help others and challening your body in new ways.

7. All the hard work is really worth it. You are worth it. :)

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Thoughts and Therapy from My Garden

2011-06-23T16:19:00.000-06:00

Life has a way of teaching you lessons when you are least likely to want them. Last week when my husband and I were discussing the possible costs of Tyson's surgery (he didn't need it...for now), I said that our son's Christmas trip to California to an NFL football game might not happen this year. I told him that it didn't mean he couldn't do it next year and that kids needed to learn how to deal with disappointment. It's a part of life.

This did not sit well with my husband. He said, "This is NOT the time to teach him that lesson on disappointment. He's really looking forward to this."

I tell this story not to disagree with my husband, but to say that life doesn't give us the option to choose our lessons or the time they appear in our lives. Just when things are going right, something goes wrong to teach us and help us (often painfully) grow as a person. Blech.

I've been spending A LOT of time in my garden this year. I've had a lot of time to reflect on relationships and communication, priorities and choices. So far my time in the garden has given me:

scratched up knees and arms
dirty feet and nails
a tight lower back
sore hamstrings from bending over and pulling weeds
lessons in patience
a place to cry and get out my frustrations
allergies
a sense of satisfaction
calmness
appreciation for nature and the processs of growth

*Plant something good and worthy of your time
Take care of it by feeding healthy ingredients: water, sunshine, fertilize
Nurture and pay attention to signs
Give a boost when needed
weed out the bad stuff
repeat...

I am learning a lot about myself this year. Learning that I need to learn how to communicate more effectively, have more patience and be more forgiving with myself and those around me. Previously I would have been afraid to delve into these waters and prefered to eat my thoughts and feelings. This Sunday marks my 3rd year in maintenance. It's been a challenging and fantastic ride. For the person I have become and the lessons I've learned...I wouldn't change it for the world. I'm working on a post for Sunday--What I've learned during my 3 years in maintenance.

Thanks so much for all the well-wishes and prayers for me and Tyson, he's doing better but still having some issues. For today, the weather is beautiful, I have a great family and home, a healthy body I've worked hard for, and I feel very blessed. :)

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Out of Touch

2011-06-12T06:15:00.004-06:00

**sorry if you've left comments in the past few weeks and I haven't responded. There's something wrong with my blogger account that won't let me post a comment although I'm logged in. Anyone know about this?**

I haven't written much lately because I haven't felt that I have anything insightful or inspirational to say. I've been going through a difficult time emotionally and have felt out of touch from my blog, my exercise and some other healthy habits. I don't feel like "me." I'm happy to report that although I have been been challenged, I have not been out of control with my eating. (yay me!)

I remembered that I wanted to share my REAL experiences, good and bad, on this blog. Life in general has ups and downs and when you are going through weight loss or maintenance, people have a tendency to only talk about the good stuff.

Just like relationships, jobs, and marriage, everything has an ebb and flow. Good times and bad, happy and sad. Times when you're invincible, times when you feel utterly crushed.

Some difficult family issues have left me emotionally drained these past two weeks. My poor baby Tyson (our Boxer) stayed overnight in the hospital and might need surgery. :(

I'm keeping perspective on where I've come from and where I want to be. The person I want to be in every aspect of my life. I'm not going to eat my feelings, which would be so easy to do. I've come to far and know too much. When you know better, you do better.

I'm going for a walk to clear my head. Today I'll hopefully finish the rest of the planting in the garden (PLEASE!) and crossing my fingers Tyson is better and won't need surgery today.

Hugs and prayers appreciated :)

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Bits and Pieces

2011-05-29T21:07:00.003-06:00

Do you have those weeks when you never quite finish everything on your list, everything seems half-done with no end in sight? Conversations are unfinished and relationships are strained? I feel like I've left bits and pieces of me everywhere this past week.

Getting ready for company to visit is always stressful but productive. I don't think I'd get half my house cleaning done if we never had people over. It's confirmed--cleaning an organizing are two things I could do without. I wish I could afford to hire a housekeeper!

As I was relaxing in bed on Friday night, my husband brought in poor Pebbles--one of our little chickens. I thought she was dead. He was holding her so I couldn't see her head and her backside was all torn up and bloody. Turns out the big chickens took advantage of the fact that she got stuck and attacked her. After doing some emergency first aid, I wasn't sure she'd survive. My poor son was a mess. He kept asking me over and over if she would make it. I'm happy to say she's doing great and we think she will make it.

I'm a step-mom. It's hard. People tell me it's hard even with their own biological kids, but step-parenting is a different ball game. Don't get me wrong, he's a GREAT kid...I just have a lot to learn to communicate with him better.

Keeping up with fitness this past week was challenging, but I did GREAT with my eating and completed my sugar-free-me challenge with flying colors. I feel so much better. :) Despite stressful situations that used to send me to the fridge or pantry, my true success was keeping self-promises and not giving into temptations. Maintaining my weightloss is a priority in my life and I'm letting nothing get in my way!

Yesterday was a great day. We went to see Les Miserables in Salt Lake City. I've seen it twice before, but it was the first time for my husband and son. They loved it too! There is nothing like live theater. Valjean's solo "Bring Him Home" is my favorite part. After that we had dinner at the Blue Iguana and I had grilled yellow fin tuna tacos which were fabulous. Despite the challenges, it ended up being a good week.

I've been watching Shania Twain's new show on OWN. She is an amazing person who has had so many trials and challenges in her life. Her new show is called "Why Not?" She's pushing the limits, overcoming limiting beliefs and facing fears. Isn't that what we are all here to do?

Words to live by from her new song:

You got what it takes you can win,
Today is your day to begin.
Don’t give up here, don’t you quit.
The moment is now, this is it
~Shania Twain

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Sugar-Free-Me Day 3--Become a label reader!

2011-05-14T11:41:00.004-06:00

So I posted this a few days ago but Blogger had some technical issues and it was deleted...so I'm trying to recreate it quickly before my bike ride. :)

Originally the challenge was that I was going to try and do zero added sugars, but after looking at my protein shakes, some yogurt and even my plain oatmeal (that has 1 gram sugar), I decided to make the challenge 15 grams of sugar or less per day. This is NOT including any whole foods in their natural state (ie. fruits) but does include fruit juices, dried fruit, etc.

For example the non-whole foods I ate yesterday would be my protein shake 3 grams, my yogurt 5 grams, plain oatmeal 1 gram, and salad dressing 2 grams. This would be 11 grams for the day. Totally doable.

Even if you are not doing this challenge with me, I challenge you to start reading all the labels of your canned/boxed/jar/container foods and see how much added sugar is in the product. Check out the label for beef barley soup:
13 grams of sugar per serving--soup!

The truth is sugar is hiding everywhere and we have to be vigilant in keeping it out of our diet.

So it's day 3 and I'm down 3 pounds! The only thing I have done is cut out the sugar to 15 grams or less per day. I feel so much better--lighter, cleaner, healthier, more vibrant, a lot less bloated, happier.

How's it going for you?

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2 Week Sugar-Free-Me Challenge!

2011-05-11T10:54:00.004-06:00

Reality Check: I need to get sugar out of my diet for two weeks. I was doing great after vacation but they I got over-confident and a week later kissed the sweet stuff again and I'm back into the "I gotta have it!"

Reality Check: I DON'T have to have it. It makes me feel icky. Moody, tired, less motivated, fat, bloated, out-of-control. Not to mention since I already have an increase risk for diabetes and my metabolism is already at a disadvantage due to menopause, hypothyroid disease and oh yeah...I just turned 40! :)

Reality Check: I am dedicated to being my BEST. I'm not playing around with this substance (sugar) that makes me less than my best. I'm done letting this have control over me. I'm acknowledging that I need to have some accountability with this right now and maybe you do too. I want to look and feel great in my life this year and I'm not quite there right now.

The Challenge: Two weeks is doable. Just give it two weeks without ANY added sugar in anything you eat and see how you look and feel (this includes maple syrup, agave, corn syrup, cane sugar--ANYthing that is a sugary substance). Just this one change can make a HUGE difference. When you read labels, sugar should = 0. I am also going to remove all processed foods in this challenge too. I personally use stevia (nauturally sweet herb) to sweeten things. I planted the herb in my garden this year and the leaves are already sweet--so cool!

What will I be eating? Mostly a Paleo diet: fruits, veggies, lean meats, eggs, plain Greek yogurt and nuts will be the mainstay--which is how I usually eat until the sugar monster got a hold of me.

Wanna join me? I'm starting today but the official start date is tomorrow the 12th.

Imagine how great you will look and feel in two weeks!

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Weight Loss--going it alone or getting help?

2011-05-10T07:47:00.000-06:00

I frequently get asked how I lost weight "on my own."

I've belonged to the National Weight Control Registry (NWCR) since 2008. The NWCR is made up of members who have lost at least 30 pounds and maintained that loss for at least a year.

Once a year the NWCR sends out detailed questionaires regarding the types and amount of foods we eat, types and duration of exercise, thoughts, feelings, support systems, etc. The NWCR is the "largest investigation of long-term successful weight loss maintenance" and has published information gathered from the questionaires of members. This is significant because we almost always only hear about quick weight loss results and NOT what happens AFTER.

I found these findings very interesting since I had done numerous "formal programs" such as Weight Watchers, Jenny Craig, LA Weightloss, Diet Center, etc. before I finally lost the weight "on my own." In reality though, "on my own" for me meant years and years of experience dieting, reading numerous books and articles on health and nutrition, and gleaning information and insights from my journals, various online support groups and my faith and beliefs. So instead of refering to my weight loss as "on my own," I'd classify it as "non-formal program."

Findings on Formal Program vs. On Own Weight loss

1. Individuals who used a formal program were heavier to begin with and had a greater history of yo-yo dieting than those who lost weight on their own.

2. Individuals who used a formal program maintained their weight loss for a shorter period of time, report feeling more susceptible to losing control of their eating, are somewhat physically less active, and believe that maintenance of weight is a bit more difficult for them than those who lost it on their own.

3. Overall the gathered information suggests that people who use a formal program to lose weight find maintenance most difficult.

Thoughts? What has your experience been on formal programs vs. trying it on your own? Do you think that people trying formal programs are looking more for that "magical pill" instead of trying to delve into the real reasons they eat/are overweight? I'm curious to hear your thoughts.

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Then and Now

2011-05-08T10:39:00.002-06:00

Through thick and thin, ups and downs, challenges and triumphs...my wonderful mom has been there to nurture, love, teach and support me.

Happy Mother's Day!

With my mom when I was about 1 1/2 years old and today. I feel very blessed.

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Catching Up

2011-05-04T09:17:00.002-06:00

Don't you hate the feeling when you're always trying to catch up? Bills, appointments, housework, work, food prep, exercise, etc. Life has been a whirlwind since I came back from vacation. After getting back into my healthy routine, I was feeling fabulous. It's amazing to me how one week of clean eating and a little movement can make a huge difference in how I feel...and then I had to go back to work. The last 4 days of working night shift really took a lot out of me. Luckily I have the next 7 days off to get things done and start feeling "normal" again.

The weather is FINALLY cooperating and I'll be getting in some good bike rides and lots more walks with the dogs. We are doing a lot more planting and yardwork this week, and getting ready for a yard sale--which means cleaning out and organizing the basement. I've decided not to do the Goldilocks ride that is on Saturday (same day as yard sale). I have not had time to train due to weather and I'm ok with that. I'm setting my sights on the Little Red ride on June 4th, hoping to do at least 60 miles. Bring on the warm weather and I'll put the miles on the bike! :)

I've been wanting to find the right opportunity to do some volunteer work. I've filled out the application and excited to be volunteering soon at a place that does therapeutic horseback riding for kids. Love kids, LOVE horses--riding and just being around them. I think this will be an amazing experience for me.

I'm still fighting some depression and food demons--old food related behaviors and cravings--but I'm coming out on the winning side! I'm looking forward to warm weather and getting a lot more active. What are you up to?

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Seattle Trip, Photos and Updates

2011-04-19T22:11:00.012-06:00

It's amazing how much better I feel in just one day of eating good and moving my body. Yay! Today we officially started our garden! We are doubling the size/amount from last year, so it should be a great season of home grown food. My husband built a greenhouse two years ago, so it's perfect timing for planting in there right now. So excited! We also got cherry, pear, peach and apple trees.

We love having fresh eggs (from our two hens) and we also got 4 new chicks last week! We need more eggs and will be happy to have some to share too.We named them Kiwi, Pebbles, Lily and Cupcake. :)

Sometimes when I'm frustrated with my weight and eating, I don't remember where I've come from. I was looking at some old photos from a 1993 Seatte trip and compared it to my recent trip--18 years later! I think I look a whole lot better now. :)
1993------------------------------------------------------------2011

Ok, so I didn't just eat my way through Seattle--we had a fabulous time. Hopefully you can tell by the pictures! :)

The Woodland Park Zoo was a big hilight of out trip. We all loved the Meerkats, probably because one of our dogs highly resembles one!

Me and the hubs by the penguins.

We loved the African village!

Three of us outside of the aquarium.

These little fish were so cute hiding in their little "houses."

Puffins diving for food

Haha :)

Touching the starfish and anemone.

LOVED all the fresh fruits and veggies at the Market. But...how do you prepare and eat these? And what do they taste like?

Fresh chili boquets.

Trying on funny hats at the Market.

I would have taken home 10 bunches of tulips, love them.

The classic Market photo.

The next three photos are whale watching. It was COLD but luckily it stopped raining and the sun came out. We saw two whales, hard to catch good pics though.

Space Needle

Getting ready to watch "Born to Be Wild" in 3D. We all LOVED this documentary! If you love animals you should go see it.

At the Pacific Science Center. Yes, I am actually holding a Madagascar hissing cocroach!?! He was very nice while I was holding him, maybe even purr'd. :)

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If I waited...

2011-04-18T16:02:00.004-06:00

for some inspiration to post this week, I wouldn't be posting!

I'm having a challenging time getting back on track after vacation. We had a great time but I basically (made the decision) to eat my way through Seattle! It really wasn't a good idea to say the least. I think I ate more items with bread, butter, fat and salt in one week than I have in over a year! Ugh. I feel fat and bloated and icky. And I was doing so great before vacation--how many times do we need to learn the same lessons??!! But I think the biggest problem with it was that my body started to crave those foods. I didn't want to drink my water anymore, I wanted diet coke. I didn't want to eat my beloved veggies and salad, I started craving fried food and sugar, sugar, sugar.

I'm upset with my CHOICE to eat that way and put foods into my body that yes--tasted delicious--but were just not in tune with how I live my life now. I could have indulged in a few meals and one or two desserts; instead I ate everything and didn't put limits on myself.

I guess it was a good learning experience. Once a food addict, always a food addict deep down. I realized I will always have to pay attention to what/how I eat. A few years in maintenance without any big problems lead me into a false sense of security. I need to be vigilant! The challenges ebb and flow like everything else in life. Right now they are flowing and I'm using it as a great experience that I don't want to repeat. I hate that my clothes are tight and I feel like my body is...inflamed. Does that make sense? Inflammation is what I feel right now in all cells of my body. Don't like it one bit!

This week is really about being nice to myself, forgiveness for poor choices, getting back on track with eating clean, exercise, sugar detox, etc. I will feel tremendously better this time next week!

How was your weekend? Challenges or triumphs? I want to hear about it!

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A Week Overwhelmed...

2011-04-07T10:28:00.002-06:00

I feel like I've been MIA here! I've been feeling really stressed and overwhelmed these past few days. The end of last week was fabulous--GREAT weather, took the dogs for nice long walks, went on 2 great bike rides, ate healthy and delicious foods and had fun with my family.

Going back to work over the weekend left me feeling tired, emotional and deflated. The storms came back into town (rain and snow), and it really depressed me. Finishing taxes, cleaning the house, prepping for vacation, step-parenting communication challenges and feeling sick all hit me at once. OVERWHELMED. I wanted to cry--I did. I wanted to scream--I did. I wanted to eat--I did. I started not caring what I was eating, which in turn only made me feel worse. I know you can relate!

Today? I've reigned in the sugar monster, the taxes are done, house is clean, most of the laundry is done, had a good talk with my step-son and we're friends again, and I'm feeling better physically. I still have to get a few hostess gifts for vacation and run some last-minute errands, and pack--but overall things are better. I'm drinking lots of water and eating foods that energize me and make me feel good.

I know this is not some big revelation, but when life is good and relatively easy (or in our comfort zone), we're good. It's easy to stick to our food and exercise goals, we're focused, happy. And then it happens (and it WILL happen)--whether it's one big thing or lots of little things that add up, it can completely throw you off track for a minute, or longer if you're not careful.

What I've learned is that it's ok. It's ok to make mistakes, it's ok not to be perfect. The experience of difficult times and getting through it increases your success for the next time something like that rolls around. Do whatever you need to get back on track--ask for help, take a break, say a prayer, go for a walk, read a book, have a good cry, take a nap....whatever works for you. Be kind to yourself and others around you.

I'm planning on a GREAT vacation, even if it rains the whole time. I'll be back to blogging again next week, hope you have a great one!

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MeltOff-- Final Week!

2011-03-29T16:35:00.002-06:00

Wow, I can't believe March is almost over. Are you close to reaching your goals? What did you learn about yourself and the process?

This has been a great month for me to re-focus on what's important, accept a few limitations/injuries and move on with what I CAN do. I felt sorry for myself for over a month and that got me nowhere!

I'm down another pound, and 1/2 an inch on my waist and hips--yay! My clothes are fitting better and I'm sure happier.

Tell me about your successes and/or challenges! What are your plans for April?

I signed up to do a spin class on Friday--I REALLY need to get some in some time on the bike and it's just too dang cold here outside. My focus for April will be to lose another 3-4 pounds, more kettlebell work and LOTS of bike time...and I should really get back into the pool too, but that will have to wait until I'm back from vacation.

Hope you're having a great week!

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Living Full

2011-03-25T07:39:00.001-06:00

Today I was thinking about my former binge eating--how I would routinely stuff myself until I was beyond full with food, needing more and More and MORE. It never seemed to be enough. I was stuffing feelings and trying to hide from my issues and emotions, but in getting "full" I really just felt more empty. Have you felt like that? Fat and stuffed but empty and unfulfilled at the same time. The guilt and frustration were palpable I felt, to those around me. If you've been there, then you know it is not a meaningful existence.

Recently (on a talk show) I heard a discussion about being "full of yourself" as a good thing--as in when you are so full of good things about yourself it overflows and you can help others fill up on what they need (love, support, nurturing, etc.)

I thought that was interesting because when I was overweight and in the dieting and binging cycle, I was so unhappy that I had nothing really to give. I didn't see it, but it was a very selfish place to be. I was either starving or always "full" and I wasn't fulfilled in much of anything in my life.

Whether you're on the weight loss journey or in maintenance, it takes hard work and vigilance to focus on other ways besides food to fill yourself up. The cravings to binge aren't completely gone for me, and I started thinking of all the words that end in "ful" that I would like to be full of. Instead of filling myself with excess calories, I'd rather be:

Beauti-ful
Delight-ful
Help-ful
Success-ful
Thank-ful
Cheer-ful
Meaning-ful
Wonder-ful
Grace-ful
Play-ful
Joy-ful

Those words just make me happy! Can you think of any I missed?

Have a fabulous weekend and fill yourself up with something good. :)

MeltOff Check-in Week#4

2011-03-22T17:21:00.002-06:00

How did week 3 go for you? Victories? Challenges?

Last week was great for me in regards to food. I'm feeling great on salads, lots of veggies, lean protein (eggs, chicken, turkey, fish), fruits, nuts and low-fat dairy. I'm down another 1.2 pounds and a few inches all over! My skin is clearer and my eyes look brighter.

I've been completely off anything with added sugar and diet coke for over two weeks now and I feel great! My back is almost completely better and my hip is coming along slowly but I'm dealing with it.

My challenge last week was getting in enough exercise, but that will be better this week. I finally got back on my bike again today (after 3 months?) and did a Spinervals workout. Pitiful. I'm so out of shape on my bike! For a second I wanted to give up and get off, but I pushed through 30 minutes. I've got my work cut out for me to get in shape for the Goldilocks ride in May. Hopefully the weather starts acting like Spring so I can get some good rides in outside. I also did a 30 min walk with Tyson today and he did great. So glad my dog trainer recommended the Halti collar--lifesaver.

Off to work...seems like I live there right now.

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Willing to do the work?

2011-03-20T14:33:00.003-06:00

It's been another busy, sleep-depriving week! The overtime at work hasn't been available until recently, so I'm taking advantage of it for our trip to Seattle next month. I'm so excited...and tired!

A few weeks ago I was searching the Internet for good dog trainers. I found a local place that offers a free socialization class for dogs every Saturday and thought that would be a perfect way to get to know the trainer. She teaches a very similar way to Cesar Milan (Dog Whisperer), which I love. (Tyson is almost 8 months old and about 52 pounds now. He loves his blue frisbee, playing in the snow, and needs lots of training!)

I hired her that day to work especially with Tyson, but our other two dogs as well, which have barking issues. On Friday she came over and spent 4 hours with me. When she arrived, she asked me what my goals were for the dogs. My answer: To have healthy and happy, calm and obedient dogs.

The first hour and a half was her giving me lots of information, discussing dog psychology, a VERY detailed schedule, and rules...lots of rules. Rules that in the long run would help me achieve my goal. Basically a "bootcamp" approach to dog training. She assured me we wouldn't have to be this strict forever, just until we had the dogs doing what we want. Here are the rules:

No treats of any kind
No toys readily available
Do not allow on couches, sofas, beds
Do not give attention when staring at you, whining, barking
You initiate all activities
You always walk ahead of your dog and sleep higher than your dog because position matters
Always enter first, dog second
Dogs will stay in crate unless being exercised or played with
Limit talking to dogs--they read body language and energy

Gulp. And the schedule? Oy! But wait, this is what I need to do to reach my goal. Am I (and my family) willing to put in the work? It will take a lot of time, effort and consistency on our part. For a moment (in my mind) I thought, "but that's a lot of work, I don't want to do all of that! But this is how you get what you say you want--do you really want it?"

Whether you want to lose weight, get an education, be a great parent, have a career, or train your dogs, you have to be willing to do the work. The more time and energy you put into something is what you will get out of it.

Sometimes the answer is "no" and that's ok too. No judgement here. Timing is everything and if you're not ready to do the work, come back to it in a month or two and feel out the situation.

MeltOFF Assignment: Do you say you want something but resist the things that will help you achieve that goal? If your goal is weightloss, what have you been avoiding and resisting that is holding you back? I promise it is worth it if you are willing to do the work!

P.S. It's only been two days and the dogs are doing great!

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MeltOFF Challenge week #3!

2011-03-14T13:48:00.003-06:00

How did you all do last week? Triumphs? Setbacks?

Quote of the day: "A setback is just a setup for a comeback!"

I had a great weekend in regards to eating and exercise. I had a delicious omelet with spinach and little cheese this morning, which made me feel great. I'm feeling better (my back and hip--yay!) and I feel my inner athlete emerging. I had an ultrasound today and everything looks normal, which means no D&C--double YAY!!

I am down 1.5 lbs and I can feel it, less bloated and more toned. Seems strange. When I was obese, I paid such little attention to my body that I never noticed subtle changes--I always felt huge and crappy.

Getting healthy means paying attention to your body, how you FEEL. If you've become obsessed with the scale or just how much you weigh, stop and write down how you are feeling and how you want to feel.

MeltOFF Assignment this week (another one!): Take a few minutes each day to journal how you are feeling and what it has to do with your eating habits. Strong? Confident? Empowered? Weak? Tired? Energized? Doubtful? Guilty?

Make it a great week!

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Attainable vs. Maintainable Weight--What makes you happy?

2011-03-13T14:39:00.002-06:00

If you're like me you've either picked a goal weight based on your previous lowest adult weight, or looked at a height/weight chart and pulled a number from there.

When I decided to lose the weight in 2007, I set my sights on what I knew: I had only been able to maintain my weight at 150 pounds before, so that would be my first goal. I thought if I could weigh 150 pounds and maintain that for the rest of my life I'd be happy just to get off the yo-yo cycle. If I could get(and stay)in a pair of size 10 jeans then I would be happy and my life would be perfect! (wink)

After getting to 150 lbs around February 2008, I felt great about my accomplishments but knew I could do more. I wasn't crazy dieting or doing anything I couldn't maintain for life, so I just continued on what had become my new lifestyle, kicking it up a notch. After 4 more months, I was in the 130's and couldn't believe it. ME? Weighing under 140 lbs? ME??!!?? I was wearing single digit jeans (8) and I felt aha maaa zing.

At that point we went on vacation to South America and the Caribbean and I was nervous. Would the lifestyle I created stand up to vacation and family parties? YES! I actually lost weight while I was on vacation and totally enjoyed myself. :)

After coming home, the scale soon read 129 pounds. At that point I knew I could reach a milestone and that would be 100 pounds lost, which meant I'd need to lose 5 more pounds. 2 months later those 5 pounds were gone and I even (without trying) got down to 120 pounds a few months later but felt it was a little too low to maintain.

I never EVER dreamed I could weigh in the 120's, let alone maintain my weight there for nearly two years. I've been struggling the past 6 months with my weight staying over 130 lbs. due to some things out of my control (hormone regulation, thyroid, injuries), but mostly things totally in my control--I've turned back to some old habits and medicating with food.

At 135 lbs I know I am by no means fat, but I feel...thick, bloated, uncomfortable in my own skin compared to the last two years maintaining under 130 lbs. I know-I can't believe I'm complaining about wearing size 6. My size 4 jeans are hanging in the closet--either too tight or not able to wear. This sounds ridiculous since I never imagined that I could even weigh in the 130's, let alone in the 120's, but I found a weight range (124-127 pounds) that I CAN maintain over time and I still FEEL great, healthy and I can enjoy my life. This is the idea of "attainable vs. maintainable" weight. In other words, our "Best" weight.

Anyone can diet down to any weight they put their minds to, but to maintain that weight, they need to actually enjoy the lifestyle that got them there.

A person’s best weight is whatever weight they achieve while living the healthiest lifestyle they can truly enjoy.

Unfortunately we live in a society where supposedly thinner = happier, but there comes a point when we can't eat less or exercise more and still enjoy life. The weight we attain while still liking our life would then become our “best” weight.

MeltOFF Challenge this week: Delve into the reason you picked your goal weight. Think about your Attainable weight (usually lower) and then think about your lifestyle and if you would truly be happy with your lifestyle at that weight. Would you still be able to eat out once in a while? Indulge in a favorite treat? Attend special events and go "off" your plan for a day or night? For me, that weight would be 120 lbs, but I don't think I could live happily at that weight--it would take too much (mentally, physically and emotionally) to stay that thin. I wouldn't really be happy.

Your "maintainable weight" or your "Best weight," will be a little higher--for me an average of 125 lbs. At this weight you will be healthy, look and feel your best and still be able to love your life, indulge once in a while and not be obsessed with food or the scale. And don't compare yourself with others. Your body structure, height, genetics, are totally different from anyone else. This is personal.

Your "Best weight" might change over time, and that's fine too. It's about the quality of your life, health, and happiness.

Thoughts?

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You Gotta Listen

2011-03-10T13:30:00.000-07:00

I know not everyone is a fan of Biggest Loser's toughest trainer--Jillian Michaels, but in her newest podcast Jillian has Dr. Katja Van Herle (board certified UCLA endocrinologist) in the studio for a very informative and actually fun discussion on the myths, the confusion, and the truth surrounding such autoimmune diseases as Diabetes I (and Diabetes Type 2), PCOS and Thyroid disease. You can download or listen to it here.

I have listened to this podcast three times and have picked up something new each time. I was very impressed with Dr. Van Herle's knowledge, communication skills, and her passion for health and teaching.

Although Jillian can be hard (for me) to listen to sometimes, this fit chick is passionate about getting real information to the people so they can live healthier and happier lives.

Dr. Van Herle's best advice:
Exercise above all else is the answer for preventing, maintaining and controlling most of these diseases. Movement!

Most enlightening moment for me:Dr. Van Herle's discussion on supplemental iodine usage in the hypothyroid patient (confirms what happened to me and my subsequent big-time thyroid problems and later removal of my thyroid).

Most informative advice for me:Discussion on insulin and sodium and how it plays a part in diabetes and autoimmune disease.

If you or someone you know is suffering with diabetes, PCOS, hypothyroid, insulin resistance, etc. please listen to this podcast a few times and share it. You will feel empowered to take back your health and help your loved ones!

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Manipulate your Environment for Success

2011-03-09T14:03:00.005-07:00

When we hear the word 'manipulation,' it usually conjures up images of selfish people being devious and dishonest, but it means so much more than that.

Manipulation: the process of skilfully handling, controlling, or using something

One of the smartest things you can do when changing to a healthier lifestyle is to set yourself up for success. And that means manipulating your environment, or what surrounds you and your life.

It means:

Not bringing trigger foods into the house--if it's not in the house you won't eat it

Looking up the menu online before you go to a restaurant so that you make the smart choice of what to order before you get there

Creating a calm "bed time" setting so that you get adequate sleep (instead of watching TV or being on the internet, try talking to a loved one, inspiring reading, meditation, etc.)

Positioning your treadmill or exercise bike in front of the TV (and then using it!)

Preparing your food ahead of time so that you don't grab junk when you are hungry

Keeping healthy snacks in your car or purse so when you need something to tide you over, you reach for a protein bar or some almonds instead of going through the drive-thru

Filling your water bottle before you leave the house and keeping a bottle of water in the car and at work

Going grocery shopping when you are NOT hungry, with a specific list--and stick to it!

Joining a gym close to your home or work: if you're going to go before work, have all of your clothes laid out the night before. If you're going after work, change clothes before you leave work and head straight to the gym.

Sit down with your closest friends/family and ask them to support you and help your efforts. Sometimes well-meaning people in our lives start to sabotage us for unknown reasons. Your social environment is tricky but it's doable to stay healthy and still have a great time with family and friends. If you address it at the beginning then it won't become such an issue later on.

Write your workout time in your day planner/calendar--make an appointment with yourself or a buddy and keep it!

Put up sayings or pictures that will inspire you in places that you will look at many times during the day (car, mirrors, walls, bathroom, work,etc.)

Use positive affirmations and visualizations daily. It sounds cheesy, but it really works. For example, everytime you look in a mirror say, "I am getting lean, strong and fit!" or "I feel great!" See yourself where you want to be and focus on the long-term goal. "I want to play with my grandkids without getting winded," or "I want to wear a bikini this summer and look hot!"

By manipulating some small things in your environment, you can make a huge difference to your success. YOU deserve to be healthy and happy. YOU deserve to reach your potential and feel amazing. Your Destiny is waiting....

The MeltOFF Challenge assignment this week is to really think about the things in your environment that either help or hurt your health and weight loss efforts and decide to change at least one thing. Congratulate yourself for the great things you are doing. Remember that change IS possible! Comment below and let us know!

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MeltOff Challenge Week #2!

2011-03-07T06:52:00.002-07:00

Good Morning Mavens and Masters of MeltOff!

How was the weekend? What did you succeed at? What could have been better? What are your changes?

Well...it was a challenging week for me. I did an overtime shift and then had to do a morning class for work, so my sleep patters (which are usually all over the place) were AWFUL. I was exhausted and sleep deprived the entire week. Blech. I ate not so great over the weekend.

The week started off great and then dwindled in regards to exercise, but that's ok! I'm back this week (and yes, doing more OT at work since it's available) but will work all my days in a row, which makes a big difference when you work at night.

Since I have been dealing with injuries lately, I shot an email off to Shauna and Carla at Two Fit Chicks and a Microphone, which they addressed in this new episode. I haven't had a chance to listen yet, but I will today.

Whatever happened for you last week, embrace or let it go and make this week great. That's what I'm gonna do! No weight or measurement changes for me this past week.

I'm off to a doctor's appt. this morning. Check in below! :)

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March MeltOff: What is your WHY?

2011-03-02T08:26:00.003-07:00

Just got home from a 12 hour night shift and I need some sleep! On my drive home from work I was thinking...I asked you to write down your goals, but we didn't talk about WHY you want to achieve them. What is driving you to achieve your goals? What will keep you motivated when everyone around you is giving into temptation? What are you passionate about?

Unless you know why you want to lose weight/get fit/get healthy, you'll always have an "out" when you're tempted to skip a workout or eat something that wasn't on your plan.

Today's assignment is to really think about your reasons behind your goals and write them down, then share them by adding a comment below. The more specific, the better. In addition, make sure you read them frequently. Make them your screen saver, the background on your phone, put them wherever you will see them several times a day. (I personally have them on my treadmill, on my bathroom mirror, in my day planner, my computer screen saver, and my phone.)

Ideas to get the ball rolling:
How do you want to look and feel?
Do you want to meet someone new or start to date?
Do you want to keep up with your partner or your kids?
Do you have a special event coming up?
Have you always wanted to do something but your weight/health held you back? What is that something?
Do you want to live your life with energy and passion?
Have you wanted to try a new sport?
Wear a certain type/size of clothing?

My Reasons to stay fit/healthy and maintain my weight:

*Because I like to wake up and feel successful, excited and empowered instead of guilty, depressed and a failure
*Because I never ever want to miss out on another life experience because of my weight
*Because I LOVE feeling comfortable in my own skin
*Because I LOVE how I feel and look when I'm in my goal weight range
*Because I LOVE feeling strong and fit--it's so empowering and builds my confidence
*Because I want to reach my highest potential
*Because I care about my health and deserve to be healthy and happy
*Because I can do just about anything I set my mind to!
*Because I want to inspire other people and show them change is possible
*Because I love being able to wear anything in my closet
*Because I never want to be embarassed to take a photo

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March MeltOFF Week #1

2011-02-28T13:57:00.005-07:00

Happy MeltOff Monday #1! I'm psyched for the start of a new month and renewing my committment to health and fitness.

If you're participating in the Challenge, the assignment for today is to write down your goals (lose 5 pounds, lose 2 inches off waist, run a mile in less than 10 minutes, etc.) and take your weight and mesurements.

Here's a great chart you can print and track your progress. There's one for weight and one for measurements.

Also commit to one small change this week. Cut back on soda, fast food, etc. and add in at least one fruit and veggie per day. A little exercise is better than nothing--do 10 minutes if that's all you can do. You can do it!

Comment below if you're participating, and if you're lurking at home, that's fine too. :)

My starting stats:
Weight: 135.6 lbs
Waist: 25"
Hip: 40.75"
L Upper arm:11.25"
L Thigh: 25.5"
L Calf:14"
Bust/chest: 35"

My goals in March:
Lose 6-8 pounds and at least 1 inch off my thighs and hips by doing the following:
*Tracking my food everyday @ fitday.com, averaging 1500 calories with a Zone type of nutrient breakdown.
*Getting at least 20 grams fiber per day
*Drinking 2-3 liters water per day
*Eating 5-6 small meals each day
*Planing/Preping food ahead of time
*Exercising 4-5 days a week, at least 3 sessions cardio, 2 sessions pilates/yoga and 2 sessions strength training
*Medi-version (combining my meditation with hanging on my inversion table for my back)
*Keeping up with my supplements (multi with iron, Vit D and either fish oil or chia/flax seeds for omega 3's)
*Staying positive whatever happens!

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March Mondays MeltOff Challenge!

2011-02-26T17:20:00.002-07:00

I don't know about you, but I'm stir crazy for Spring!! I'm equally ready for the snow to melt and for these extra few pounds of padding to melt off my butt too!

Have you been wanting to do something about your weight but didn't know where to start? Do you need to get back on track and haven't found the motivation?

Who's up for a MeltOff Challenge?

We will not be using a specific diet/food plan here, since I'm not a nutritionist. You can pick whatever sensible food plan you like. My suggestions would be to add in as many whole foods, fruits and veggies as you can while slowly taking out high calorie processed foods. Add in more water and less juice and soda, etc. Start moving! If you're not doing any exercise now, start slowly and build on it. If you're already moving, kick it up a notch!

This MeltOFF challenge is really for motivation, camaraderie, and a place to have some accountability. Everyone will be a winner because you will look and feel great! Ask yourself this: How do I want to look and feel this summer? Well, what you do NOW will determine that!

Here's the deal:
On Monday, Feb 28th, get honest with yourself. Step on the scale and get out the measuring tape. Unless you know where you are starting, you won't be able to track your progress. Yes, I know it can be painful. But it can also be therapeutic and freeing. Really. If you're brave you will even take a full-body picture. What are your sensible goals for the month?

Here's what we'll measure:
Weight
Bust/chest
Waist
Hips
Thighs
Knees
Calves
Upper arms

It doesn't really matter where you measure, just be consistent--make sure it's in the same place each time.

We will check in every Monday with changes to your weight and measurements, questions and how you are feeling. You do not have to list your weight and measurements (unless you want to), just the changes. For example on March 7 I might put:

weight: -2 lbs
Waist: no change
Hips: -1/4 inch
you get the idea...

Each week we will deal with a different topic picked by YOU. Suggestions include:

What's up with protein
Emotional Eating
Self sabotage
Food Prep
Meal frequency
How much do I really need to exercise
Diabetes and Metabolic syndrome
Reading Food labels
Sugar
Eating out
Staying on track: Stress

What topics would you like to see addressed? Feel free to send me an email to at: thefitfix@ymail.com

What are you waiting for? Get your sexy back in time for summer! :)

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Local Chicks up for a Weight Loss Challenge?

2011-02-25T11:18:00.003-07:00

Do you live in the Salt Lake/Utah Valley area and want to lose weight? I'm excited to help you reach your potential and get your sexy back in time for summer!! I am applying to be a leader for an 8 week Fit Bottomed Girls weight loss challenge that will start in April. If you or someone you know is interested, please leave a comment here or email me at: thefitfix@ymail.com
I need a minimum of 7-10 women. Please check out the link for more info. :)

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The Lowdown on the Lift (loose skin)

2011-02-22T15:39:00.005-07:00

(caution, mildly "graphic" plastic surgery photos below)

To lift or not to lift?

One of the most common questions I get via email (and in person) is about loose and saggy skin. Everyone wants to know how to avoid it and what they can do to prevent it. I know some people actually don't lose weight because they don't want to deal with the loose skin, but I'd pick losing the weight and having saggy skin forever over being obese, tired, depressed and miserable.

It basically comes down to this:

1. How much weight you have to loose/lost
2. Genetics
3. Skin elasticity/age

Of course proper nutrition, hydration, exercise all play an important part as well, but there's a point (usually 100 pounds or more), where you are going to have some loose skin--sorry. And just to vent a bit, I'm tired of reading things or hearing people tell me to keep exercising and the skin will tighten up. It's NOT gonna happen! My arms and abdomen have fared well, but that's because I carried the majority of my weight in my hips and thighs. For someone who is a more rounded "apple" shape, their thighs and hips might look good after significant weight loss, but they will want/need a tummy tuck to get their desired result.

Today I had a consult with a plastic surgeon for a lower body lift(LBL). I've been thinking about it for two years now and wanted to see what it would cost and what I would need done.

While looking at before/after LBL photos, I came across this one:
This is NOT ME, but it could be me. The first two photos are basically what I look like now, although the skin on my tummy doesn't hang over like that. The middle photo is exactly how much skin I can pull up from my hips/thighs--wow! Yes, that is what's hiding under my jeans and my spanx! The last photo is what I would look like after spending a mere $18K, two nights in the hospital and weeks of pain and suffering. :)

The consult was great, loved the doctor. I walked into the office and a HUGE Great Dane greeted me! Love dog people. He explained that many doctors are doing a procedure called a "belt lipectomy" and calling it a lower body lift. Basically a belt lipectomy cuts out a big piece of skin all the way around the middle and reconnects it. This is NOT a lower body lift. It's significantly less expensive, and in this case you get what you pay for.

The doctor I saw would do a Lockwood lower body lift, which would address these areas, and as you can see, much more detailed:

If I'm going to get it done, I want it done right. I was thinking it would be around $15K, but he said I'd get the best result adding in a mini tummy tuck and I can see where that would work. So add on another $3K and there you go. I'll be saving forever to get this done! Maybe in two years? I don't know. For now I'm starting the "LBL savings fund" and we'll see what happens.

Have you had surgery after weight loss or are you thinking about it?

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Updates...

2011-02-19T15:33:00.001-07:00

Thanks for all of your kind comments, support, suggestions and advice from my last post--it was much appreciated. I just wanted to do a quick post with some updates.

Health update: I am feeling a little better physically and emotionally--I'll take it. My skin tests came back normal and I'm finally done with the progesterone for now--yay! Next week I'll know more about what's next on that front. My back seems to be a lot worse in the morning (always hard to find a comfortable position to sleep) but it's better during the day/evening. Although the chiropractic adjustments help, the next morning it's always worse again and I just don't have $40 to spend each adjustment.

I've been doing a little meditation and it really seems to be helping. I'm slowly adding back exercise and stretching to my routine and can't wait until I'm feeling like an athlete again! I'm excited about trying a few new workouts--I'll keep you posted. I'm also digging out my Teeter inversion table to see if that helps my back. I feel very positive today. :)

Doggie update: We got a Boxer puppy in October of last year. My baby is growing up. Tyson is 6 1/2 months old! The first picture was when he was 6 weeks old and then now. He's about 48 pounds and will probably be 60-70 pounds full grown. He's such a sweetie but needs a lot of training. See what that sweet face did to my living room in the third picture. ;( grrr@#$%&*!! (He bought himself a crate now when we are gone/I'm sleeping and actually he's doing great with it.)

Chicken and eggs update: We are so happy with our egg production from our two hens! We are getting 7-10 eggs a week on average. Home-grown eggs are fabulous and it's been a great learning experience for our family. There's one rooster left and he's finding a new home soon. We will be getting 3 more chicks sometime in April because we're eating them faster than they can lay 'em!

I'm heading back to work this weekend-it's been super busy at the hospital. I wish all of you health and happiness and a great weekend!

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Turning 40 and Coming Clean

2011-02-13T23:52:00.004-07:00

With my hubby out for my birthday sushi dinner :)

I've started a half-dozen posts in the last few weeks, but nothing sounded right. My heart just hasn't been in it. I have not felt like posting and haven't read anyone else's blogs either. I've been feeling sorry for myself and going back into some old, dangerous eating behaviors. Today I'm finally ready to talk about it and deal with it. I'm making a big YOU-turn!

Today I turned the big 4--0. Forty. eek! Where did the time go?!

A few months ago I was excited about turning 40. My first thought? "I'll be the youngest in my race age group!" I set some high-reaching goals and I was feeling good. I was excited about the start of the new year and reaching new personal "bests." Yipee!!

Except life had a different plan for me (stomp feet and scream!@##%&*). A few health issues started bringing me down--way down. Of course the cold and dreary winter weather doesn't help either. I made the choice not to deal with some of my pain and fears and ate instead.

I'm sharing my "stuff" here because it's what I'm going through and you're probably going through some "stuff" too. I've found that sharing and asking for help creates a sense of community, compassion and learning. I'm sharing because there are really easy times after weight loss (when you feel invincible) and there are REALLY hard times too. Life is NOT perfect after reaching your goal weight--where did that myth start anyway? This blog has been a huge source of motivation and accountability for me to keep the weight off. This just happens to be one of my more challenging times--and that's ok.

Here's what has been happening since January (guys note: this may be TMI, but understanding what the women in your life go through can only help):

*After a 5 mile run early in January (half-marathon training), I experienced bad hip pain the next day that has not gotten better in over 6 weeks--hip bursitis? Frustrated--I have barely exercised since then. I have not seen anyone for this yet. I have written my own prescription for large amounts of chocolate twice a day--which doesn't seem to be helping. (wink)

*I am soooo confused in regards to my hormone replacement therapy. HRT is such an individual decision--especially at my age. My dad had breast cancer, my grandmother cervical cancer. My goals are to feel great and be as healthy as possible. I tried the bio-identical hormones a few years ago but didn't like the side effects (maybe dosage was wrong). Everyone has a different opinion and wants to throw a pill at me without discussing it. I've made an appointment with a great GYN but can't seem him until next month. Hopefully I'll have some answers that make sense to ME.

*A few weeks ago I started having lower abdominal pain and cramping resulting in an ultrasound and a few days later, an endometrial biopsy. I had a lot of complications during the procedure and they weren't even able to get the biopsy done. :( They don't even give you anything for pain/relaxation--GRRRR! It was awful. Currently I'm on a big dose of progesterone (feeling fat and bloated!!) with a repeat ultrasound in a week or two. Depending on what happens I might need a D&C. Sigh...

*I had a full body skin check and the dermatologist found two suspicious spots which she removed for biopsy (no results back yet).

* A week ago I was finally feeling better and decided to do a strength workout. As I was doing some light stretching, I felt sudden and intense pain in my back, which has been diagnosed as a subluxated (out of place/slightly dislocated) rib. Go me! I've had two chiropractic adjustments and a cortisone injection, which have helped a little but not a lot. Healing can be a few weeks.

Where do I go from here? Well, I'm tired of self-medicating with food. It didn't work for me before and it certainly isn't helping now. My clothes are tight and that doesn't feel good. Obviously my body is trying to tell me something and I need to listen. I'm trying not to stress about my medical testing. I'm sticking to walking and no high-impact cardio. As soon as my back is better I'm back to strength training because it makes me feel strong and empowered and confident. I will be making time for (gulp) meditation and quiet time for at least 5 minutes a day (this will not be easy for me). I'm investing more time doing yoga and stretching. I'm definitely getting back into the pool soon--I really like swimming and it's great exercise.

I am not letting all of this get me down. I'm blessed with a wonderful family, life, job and friends. I feel like I will set some "personal bests" this year--maybe just not the ones I planned. I'm trying to be more open to the lessons I NEED to learn. I'm remembering that we can't control what life throws at us, but we CAN control our reaction. We always have a choice. I have a good vibe about the rest of this year and I'm looking forward to lots of fun and adventures being 40--Bring it on!

Fun, Fabulous 40 Plans:
Training Tyson (our 6 month old Boxer)
Salsa dancing lessons with my husband
Biggest Loser 5K
Trip to Seattle
Little Red women's ride 80 miler
Daybreak Aqua-Velo (swim and bike duathlon)
and much more...

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Protein, Tums, Saltines and Chocolate

2011-01-29T13:29:00.003-07:00

I met with nutrition guru Claudia on Wednesday for 90 minutes. She's a petite fit chick who has lots of official letters after her name. She was warm and friendly and she was sipping a Diet Coke and snacking on tortilla chips when I walked in. I did a double take...ok, a triple take when I saw what she was eating. Should a nutritionist be eating that?

After having a bit of a think, I realized MY reaction is coming from a lifetime mentality of dieting and food issues--who am I to be judging what she eats?! She has a healthy relationship with food, doesn't classify any foods as "good or bad", and clearly isn't afraid to show that she eats them on occasion. Hmm...seems pretty healthy to me.

A lot of the discussion was me sharing my story and information so she could see where I have been. I took some of my before photos and my Shape article and she was very impressed. :)

I wanted to meet with her because:

*I still want to race this year and had questions on sports nutrition
*I've been having stomach issues and want to combat stomach upset/ache, bloating and other GI issues when eating raw foods (mostly veggies)
*I want to lose 5-8 pounds to be back in my ideal range(weight today 133 lbs)
*I wanted a professional opinion on my supplements and vitamins
*I wanted advice on nutrient breakdown

**Solution= her tips for me

Challenge 1: I usually try to eat a Zone type of diet (40% carbs, 30% fat, 30% protein), which she thought was great for me. Although I was getting this nutrient breakdown for the whole days' eats, I wasn't getting a decent mix of protein/carb every meal. I used to, but at some point I drifted away from it. This is especially important to keep my insulin levels in check and not crashing from a higher carb-meal--for example oatmeal and berries which I often eat, or sometimes I just have a protein shake for a snack and don't add any carbs to it.

This should also help with the cravings I've been having. The fats are easy for me (avocado, olive oil, flax, dark chocolate, nuts), so we didn't really discuss them.

**Solution 1: Eat a balanced mix of protein and carbs at EVERY meal and snack. For example, instead of just oatmeal and berries, mix in 1/2 to 1 scoop protein powder into my oatmeal, or add an egg or protein shake to that meal. Instead of just having a protein shake as a snack, add a banana or some other fruit.

Challenge 2: I've been unable to find a consistent reason for it, but sometimes I get a stomach ache immediately after I drink water or eat--especially raw veggies and salads. This is particularly challenging since I like to eat a lot of raw foods but it kills my stomach sometimes. Other times I have no problems with it. It's not like heartburn or acid reflux.

After discussing it, we realized that I'm usually pretty hungry when I'm having these issues and the stomach acids in my tummy are really strong.

**Solution 2: have 1-2 saltine type crackers (to calm the stomach acids), or have 2-4 tums before eating raw foods or foods that have formerly upset my stomach when eating at the beginning of a meal. I'll get in some added calcium too!

Challenge 3: It's hard to stop eating my trigger foods, especially when I eat them alone.
Well I try not to eat them often, but I'm human and enjoy my chocolate, cookies and brownies like any girl!

**Solution 3: Don't get into the deprivation cycle--eat sweets in moderation within 30 minutes of a meal. This really helps with insulin release and cravings. Don't eat sweets alone!

Challenge 4: Getting in all the proper nutrients/vitamins my body needs. I used to take a multi-vitamin, but when I ran out I just kept taking my separate calcium, selenium, magnesium, Vit D3, etc.

After looking at my 3 day food journal, she narrowed in on my lack of iron-rich foods. I don't eat red-meat (except for the occasional burger 1-2 times a year). This could also help with my energy level and cravings.

**Solution 4: add iron supplement

Overall she was very impressed with my diet/exercise habits and said that I just need to do some tweaking to get these few pounds off and feel better. We didn't go too much into the sports nutrition aspect of it due to time, but we did discuss making sure to eat a carb/protein source within 30 minutes after a >30 min workout, and drinking electrolytes too (I like Crystal Light Pure Fitness). I felt great when I left her office! Strong and empowered. I'm looking forward to putting these into practice and seeing results.

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Embracing a New Idea of Healthy (and holding on)

2011-01-24T17:17:00.000-07:00

“Life is what happens to you while you're busy making other plans”
~John Lennon

If you're alive (wink) this quote (I never knew it was John Lennon!) speaks the truth. Sometimes we're so preoccupied with our plans that Life has to blow down the door like the big bad wolf to get our attention.

Friday I went in for more medical testing and it went TERRIBLE. I had a strange and very bad reaction and it scared the bejeebers out of me. :( I won't go into details, but I was in bed recovering from Friday 5pm to Sunday 11am.

The good news? I am ok! For the most part, I'm so amazed how resilient our bodies are. I was able to go to work last night and I was fine. I was grateful that my body was healed enough work a busy 12 hour night shift--and go back for more tonight.

This is not how I planned on starting off the year. My "plan" was to be well into my tri/running training hard core, setting personal bests every week. Oh well. The races and training will be still be there later this year or next year when I am feeling better. No worries!

I am starting to embrace the lessons that life is throwing at me right now. I'm coming to terms with the fact that I have a choice everyday regarding my attitude--regardless of how much training I'm able to do. I can go with it, or fight it. My choice.

Healthy doesn't = how many races I can do or how much I exercise everyday. A healthy body starts with a healthy mind, and I'm starting to think that this year I will learn a whole lot of something that I never knew I needed to learn. How exciting...I think. :)

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Thyroid Check!

2011-01-20T14:45:00.003-07:00

January is Thyroid Awareness Month. Do you think you or someone you know might have a thyroid problem?

If you're new to my blog, I have autoimmune hypothyroid disease--otherwise known as Hashimoto's Thyroiditis. Due to complications and nodules, I had my thyroid removed in May 2009. You can read more about my thyroid story here.

Many times, especially in healthy looking women ages 30-50, thyroid disease is over-looked and under-diagnosed. We have to be our own health advocates!

(Info from http://about.thyroid.com)
The thyroid is a small gland, shaped like a butterfly, located in the lower part of your neck. The function of a gland is to secrete hormones. The main hormones released by the thyroid are triiodothyronine, abbreviated as T3, and thyroxine, abbreviated as T4. These thyroid hormones deliver energy to cells of the body.

What Diseases and Conditions Affect the Thyroid?
Hypothyroidism -- An underactive thyroid.
Hyperthyroidism -- An overactive thyroid.
Goiter -- An enlarged thyroid.
Thyroid Nodules -- Lumps in the thyroid gland.
Thyroid Cancer -- Malignant thyroid nodules or tissue.
Thyroiditis -- Inflammation of the thyroid.

Here are the symptoms of HYPOthyroidism, as detailed by the Merck Manual, the American Association of Clinical Endocrinologists, and the Thyroid Foundation of America

____ I am gaining weight inappropriately
____ I'm unable to lose weight with diet/exercise
____ I am constipated, sometimes severely
____ I have hypothermia/low body temperature (I feel cold when others feel hot, I need extra sweaters, etc.)
____ I feel fatigued, exhausted
____ Feeling run down, sluggish, lethargic
____ My hair is coarse and dry, breaking, brittle, falling out
____ My skin is coarse, dry, scaly, and thick
____ I have a hoarse or gravely voice
____ I have puffiness and swelling around the eyes and face
____ I have pains, aches in joints, hands and feet
____ I have developed carpal-tunnel syndrome, or it's getting worse
____ I am having irregular menstrual cycles (longer, or heavier, or more frequent)
____ I am having trouble conceiving a baby
____ I feel depressed
____ I feel restless
____ My moods change easily
____ I have feelings of worthlessness
____ I have difficulty concentrating
____ I have more feelings of sadness
____ I seem to be losing interest in normal daily activities
____ I'm more forgetful lately

Click here to find out more about thyroid patient empowerment. You can feel better!

Deal With It

2011-01-18T10:15:00.009-07:00

Wow, it feels like forever since I posted. I've been having some health issues (went to the doc yesterday, had an ultrasound) and hopefully things are better soon. It seriously feels like I am falling apart before I turn 40 next month!! 6 months ago I started wearing reading glasses at night. From my TMJ pain to my recent hip running injury (it's still not better), I've been frustrated to say the least.

To my body I say: "I am young, I am healthy, I'm a triathlete!"

When I finally decided to lose the weight in 2007, I really let go of the "all or nothing" mentality. For a few years, I felt a true balance and harmony in regards to my body, my food intake, my goals and abilities. It's a fabulous feeling.

When I went through my thyroid illness and surgery in 2009, it was a BIG learning experience. I went from working out hard for an hour a day...to barely being able to take a shower. My energy was soooo low. One day at a time, one step at a time became my motto. I was kind to myself and regained my health one step at a time and with the help and support from my doctors, family and friends.

As I set out my goals for this year, for some reason I went back to the "all or nothing" mentality. I WILL do: 1/2 marathon, century bike ride, olympic distance triathlon, etc. I set out my challenging training schedule and expected nothing less of myself to do it.

I think there's nothing wrong with my goals, it's just that as I started having some health issues, I didn't want to deal with it. I didn't want to admit that maybe I didn't have to accomplish all of these goals this year. I didn't want to be a failure. I started with the dangerous "all or nothing" thinking again. What do I need to prove anyway?

It's now been almost 2 weeks since I've worked out. I got so frustrated that I opted for the "nothing." I miss my exercise and being able to do challenging workouts--so what. I am ready to deal with it. My body is not perfect, I don't feel my best, but I am not letting that stop me.

I am going to do workouts that are a little easier on my body for now, no running. I will not be doing the half marathon in April. I am getting back into the pool next month to start swimming again, and getting my butt back on my bike. More yoga and pilates, more stretching.

Since my health is my #1 priority, I've made some other appointments: dermatologist, sports nutritionist, massage, physical therapy.

I am dealing with whatever life throws at me--one day at a time.

How about you? Have you been avoiding something or not taking care of your health? Maybe now is the time to deal with it.

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Bodybugg Review

2011-01-08T23:52:00.009-07:00

For the last two weeks I've had a chance to try out the Bodybugg. I have a few extra pounds that have crept on in the last few months and wanted to see if this would give me some extra motivation. I wanted to give you a review of my experience.

I was super excited to open the box and get started! Would it live up to all the hype it gets from The Biggest Loser show?

It was easy to follow directions and set it up online (USB cable provided) with personal information and goals, etc. Once your information and goals are put in, the calculations are done to show you how many calories you need to burn and how many to consume in order to reach your goals. (FYI: The program limits your goal to a 2.5 pound loss per week.) According to the Bodybugg, my baseline calorie burn (BMR) was calculated to be about 1363 calories (what my body burns on average just living).

The instructions say to wear it on the left upper arm--tricep area, which was easy to place but felt awkward for a little while. After an hour or so, I didn't even remember I had it on. They instruct you to take it off for at least an hour a day to give your arm a rest. *After a few days, my arm started to hurt and be irritated where the Bodybugg electrodes had constant contact on my arm. This continued the rest of the two weeks, despite not wearing it for a whole day and not wearing it during sleep.

By itself, the Bodybugg isn't motivating until you upload the data into the computer. If you want some immediate feedback, the digital display is great. The digital display comes with a clip-on type device to wear like a pedometer, or you can put the display in a watchband. Both were comfortable and easy to use. The biggest motivator is that you can continuously see how many calories you are burning and how many steps you take, as well as your target numbers and your numbers from the day before. I'm motivated by numbers, so this worked for me. I added some extra steps, jumping jacks, squats during the day just to bump up my numbers.

What does the Bodybugg really do? Arm you with information and motivation. There's nothing magical or mystical about the Bodybugg. Simply wearing the Bodybugg will help you lose weight as much as sitting on the couch all day. It's what you do with the information that it gives you--It comes down to calories in vs. calories out.

PROS:
1. Information and motivation. I found that I definitely did more spontaneous movement when I looked at the digital display. I liked seeing the graphs and data online.
2. Long battery life
3. Two sizes of arm bands (although it would be nice if they would give you measurements before you purchase so you can get two of the size you need)
4. Purchase usually comes with 6-12 months online service(you have to pay a monthly or yearly fee after that).
5. Clip-on and watchband for the digital display

CONS:
1. Cost. It's a cool piece of equipment, but just not worth the expense for me.
2. To upload the information you have to take it off your arm and out of the armband, which is a pain--especially when it's winter and you're wearing long sleeves all the time.
3. The food database is not even close to being regularly updated/complete or "user friendly". A lot of foods were missing or hard to find.
4. You have to log in to the online database each time you want to upload or add food info--it doesn't save your login or password, which is a pain
5. Sometimes I'd have to sync the Bodybugg to the digital display 3 to 4 times before it "connected".
6. For me, the coolness wore off and the process got a little tedious after the first week.
7. Requires monthly/yearly service fee for the online program (which you have to use)
8. It hurt my arm :(
9. I think some people could get addicted/obsessive about it, which doesn't = healthy

OVERALL:
I was glad I tried the Bodybugg, but won't be keeping it. I lost all my weight without it and can get these extra pounds off by doing what I know:
1. Using my HRM for calories burned and training
2. Logging my food @ fitday.com (free)
3. Using sites like this, this, or this for BMR and exercise calculations. *Like I said above, Bbugg calculated my BMR at 1363 calories, and these sites calculated it (with height, weight and gender) at 1361-1372calories--so it was basically the same.

Hmm...I guess it comes down to moving more and eating less! I know some people love it--just not my thing. Questions or comments?

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Friday Food Challenge #1

2011-01-07T02:54:00.002-07:00

If you're like me, it's easy to get in a food rut--eating the same things day in/day out. There's nothing wrong with our food staples, but there's so much healthy and wonderful food to try!

So to get myself (any maybe you?) motivated to try new foods, we're starting a weekly food challenge. I'll post 3 foods each Friday--the challenge would be to use one of the new foods you've never had (or maybe you've tried it 1-2 times and still haven't decided if you love it)--before the next Friday. You have one week to try it out. OR if you already use them in your diet, share a favorite recipe!

Ready?!

This weeks foods are... (links are just suggestions, use whatever recipe you like!)

Quinoa

Kale

Parsnips

Have fun and enjoy!

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This too Shall Pass

2011-01-03T15:28:00.003-07:00

That's my motto right now. Goin' through some challenging things right now. This says it all:

"...It was a terrible, horrible, no good, very bad day. Nothing at all was right. Everything went wrong. What do you do on a day like that? Well, you may think about going to Australia. You may also be glad to find that some days are like that for other people too." ~Alexander and the Terrible, Horrible, No Good, Very Bad Day

If you are going through a rough time, you are not alone! We'll get through it. :)

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What I Learned from my Dogs

2010-12-30T10:21:00.006-07:00

Tyson, our Boxer puppy, was neutered this week and is now wearing the "cone of shame."
This is a photo right after we got home. He didn't know what to do! He was trying to do his normal routine stuff (play with his toys, wrestle with his brothers, etc), but found that he couldn't do it. Everywhere he went, he got stuck. For a while, he was sad and just sat there. Pretty soon, he found that with a little effort, he could get around his challenge. After 20 minutes he was playing like he didn't even have the cone on, running through the house like the crazy puppy that he is.

It got me thinking that dogs are pretty resilient and I could learn a few things from my dogs.

The smaller dog on the right is Jack (Jackster, Jackie Chan, Jack-in-the-box, etc.)--our Chiggy mix (Chihuahua Italian Greyhound).What I've learned from him: eat when you're hungry! If he's not hungry, he just doesn't eat.

Our Rat Terrier on the other hand--Cody (Codster, Cody-bodie), eats everything and anything at anytime...but he MOVES. He loves to run and exercise. Always being active is Cody's strength!

Here's all three of them out in the backyard earlier this year (it's covered in snow right now). Dogs are curious and don't like to be bored--they are always looking for something fun to do!

REST when you're tired. Listen to your body, don't overtrain, take those rest days. Dogs know how to do this better than anyone. :)

1. Find solutions and ways around your challenges instead of making excuses
2. Eat when hungry
3. MOVE and keep active
4. Be curious and try new things
5. Rest

Who knew I could learn so much from my dogs? :)

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2010 was...

2010-12-28T10:35:00.008-07:00

yFrustrating
Amazing
Challenging
Rewarding
Empowering

How would you describe 2010 in 5 words? What were your hilights of the year?

This year really seemed to fly by for me! Here's the low down in links:

January: I started spreading the word about thyroid and auto-immune diseases --since I had my thyroid removed the year before due to complications with Hashimoto's Thyroiditis.

February: I celebrated my 39th birthday, bought a new road bike, committed to a triathlon, and I got back in a swimsuit and started swimming again after 25 years!

March: woot woot!! I did my first Indoor Triathlon!.

April: Triathlon training in full swing! Did a 7k road race and hurt my knees, suffered through some hill work on the bike, and did a fun family photo shoot :)

May: Did my first big group ride--all women Goldilocks bike ride, and triumphantly finished my first outdoor triathlon--Iron Girl at Lake Las Vegas!, two days after the triathlon, I was able to film a Spinervals DVD! It was a fabulous weekend! My super supportive husband and I celebrated our 5th anniversary. :)

June: Came back from a challenging vacation and was definitely feeling the blahs, I had a hard time getting back on track for sure. argh#^%I@#!!We planted our first "real" garden and LOVED it!

July: Hmm...I really was in a funk most of the month, but some great things happened: My niece Sienna was born :), we decided to get chickens for eggs--we started with 9 adorable chicks!, and I tried a pole fitness class (didn't turn out well). I was frustrated by my eating choices and wondered where all my passion went that I had earlier in the year.

August: I decided I was going to get my mojo back no matter what! Playing on the Zip Line at Olympic Park was a great reminder how far I had come. When I was overweight I would have never EVER done something like that. I was contacted by SHAPE magazine at the end of the month--they wanted ME to be their success story for the December issue!!

September: Outdoor activities!!Kayaking at Quirrh Lake, and hiking in the Uintas were highlights. I can't wait to do more hiking next year! I also started the Insanity Challenge, and my "lost" blogger news finally made it onto the Two Fit Chicks podcast =) Sebastian's football season was in full swing--oh boy.

October: :We added the adorable Tyson to our family, I did the SHAPE magazine photo shoot, and my Spinervals workout was finally released!

November: Whoa! A busy month indeed!Being in SHAPE magazine became a reality for me, and a few local TV stations picked up my story. It all felt a little surreal but amazing! I had a 5 session "hot" affair with Bikram (hot) yoga. I spent a nice low-key Thanksgiving with my family and some yummy food too.

December: My husband became anAmerican citizen!The ceremony was a great experience and I'm so proud that I live in this wonderful country. The rest of the holidays were spent relaxing with family and playing lots of games, and I got to spend Christmas night helping sick little kids get better. What a blessing!

I am so excited for 2011!! For the challenges and possibilities the new year holds. For the lessons I'll learn, for the times that I'll fall down and have to pick myself back up again (literally and figuratively). Because we are nothing more than a work in progress--striving to be a better version of ourselves in every area of our lives. :) HAPPY NEW YEAR!

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I want to hear your goals!

2010-12-26T15:22:00.003-07:00

What will you be accomplishing in 2011? I know you've thought about it, dreamed about it and you want it! What are the top 3 goals you have for 2011? They don't have to be fitness/health related either--could be to travel more, ride a rollercoster, take swim lessons, do a 5K or marathon, go skydiving, climb a mountain, spend more time with your kids, learn to ski, anything! I love hearing your goals, makes me happy. Now comment here or else! ;)

To make sure you are successful, check out this post on the specifics of goal setting.

"Today is your day!
Your mountain is waiting.
So…get on your way!"
From Oh the Places You'll Go!
This is my all time favorite Dr. Seuss book. :)

Feliz Navidad!

2010-12-24T15:51:00.004-07:00

Just a quick post to wish you all a happy and safe Merry Christmas! What are you doing tonight? We're just having a small family dinner and lots of card playin'. ;)

Saying is Being

2010-12-23T01:50:00.005-07:00

"I am not a runner" is what I've been telling people who eye me reading about half marathon training. "Yeah, I'm doing the SLC half-marathon but I'm not a runner."

WHY do I do that?

I never ran track in high school (I finished high school in the obese category), I'm pushing 40 (less than 2 months away), I have annoying knee and ITB pain, and I don't recall the "pear shape" being the ideal body type for running. But I want to be a runner! I like the challenge, and a few times in my life I've felt the runner's high. I want that back.

I painfully made it through the run portion of my triathlon training this year because I never lost sight of the big goal. I wanted it. I could taste it. The desire and passion were bigger than the frustration and pain. Somehow doing a 5k seemed more appealing after swimming and biking, rather than just doing it alone. Is that weird? I would call myself a triathlete, but not a runner.

A few days ago I was reading this book on women running. And there was a little nugget of wisdom that hit me.

"Saying is being." Our minds are the most powerful thing we have. Whatever you believe about yourself, there's a good chance it will come true (to the best of your ability). I will never be an Olympic runner, or win a marathon, but that's not point. The point is having a passion for something and becoming the best version you can be.

Have you been holding yourself back by self-limiting beliefs? It may sound corny, but affirmations and positive thoughts can make a huge difference in your success.

The definition of running: To move swiftly on foot so that both feet leave the ground during each stride.

While I might not run the entire 13.1 miles, I will try. If I can't, I will walk some. And there's nothing wrong with that.

My daily mantra until then: I am a runner. I am an athlete.

Do you need a new mantra? Let's make 2011 the year we bust through some self-limiting beliefs!!

Final Day of the Fitness Challenge!

2010-12-22T03:01:00.004-07:00

You made it to the 12th day!! CONGRATS ON FINISHING THE CHALLENGE! If you did the challenge everyday--wow, you rock!! If you missed a few days (like me) great job on doing what you could do and getting in a few workouts you probably wouldn't have done. You have all motivated and inspired me!

Today we're putting it all together with one last move--one of my favorites:
One arm rows. You can use a kettlebell (as shown) or a dumbell. This is a great exercise! I love working upper body. ;)

Here's Lauren Brooks (one of my favorite kb instructors) showing perfect form:

The last addition: 12 One arm rows
PLUS:
11 walking lunges
10 shoulder presses
9 squats
8 tricep dips
7 bicep curls
6 minutes stretching
5 yoga poses
4 sets of ab work
3 burpees
2 miles walking (cardio of choice)
1 minute pushups

To participate: Each day starting on the 11th I will put up the challenge for that day and a video of what to do. Post a comment on that days challenge that you completed it OR comment on my Facebook page that you did it (please just pick one--blog or FB). You need to "check in" each day. If you participate and comment each day, you will be entered to win a Cathe Friedrich workout DVD of your choice for up to $30!

11th Day of Fitness Challenge

2010-12-21T03:00:00.001-07:00

OMG! Are we done yet??!! ;)

Today we're adding: 11 Walking lunges
PLUS:
10 shoulder presses
9 squats
8 tricep dips
7 bicep curls
6 minutes stretching
5 yoga poses
4 sets of ab work
3 burpees (just 3!)
2 miles walking (cardio of choice)
1 minute pushups

(Beginners: don't use the weights)

More advanced: Try these sliding lunges!

To participate: Each day starting on the 11th I will put up the challenge for that day and a video of what to do. Post a comment on that days challenge that you completed it OR comment on my Facebook page that you did it (please just pick one--blog or FB). You need to "check in" each day. If you participate and comment each day, you will be entered to win a Cathe Friedrich workout DVD of your choice for up to $30!

10th Day of Fitness Challenge

2010-12-20T03:00:00.001-07:00

Back to my favorite today: working the arms! Feel free to do more than 10 ;)

Today we're adding: 10 shoulder presses
PLUS:
9 squats
8 tricep dips
7 bicep curls
6 minutes stretching
5 yoga poses
4 sets of ab work
3 sets of burpees
2 miles walking (cardio of choice)
1 minute pushups

To participate: Each day starting on the 11th I will put up the challenge for that day and a video of what to do. Post a comment on that days challenge that you completed it OR comment on my Facebook page that you did it (please just pick one--blog or FB). You need to "check in" each day. If you participate and comment each day, you will be entered to win a Cathe Friedrich workout DVD of your choice for up to $30!

9th Day of Fitness Challenge

2010-12-19T03:00:00.000-07:00

Today we're adding: 9 squats
PLUS:
8 tricep dips
7 bicep curls
6 minutes stretching
5 yoga poses
4 sets of crunches
3 sets of burpees
2 miles walking
1 minute pushups

One of THE best exercises out there is the squat. Do it. :)

To participate: Each day starting on the 11th I will put up the challenge for that day and a video of what to do. Post a comment on that days challenge that you completed it OR comment on my Facebook page that you did it (please just pick one--blog or FB). You need to "check in" each day. If you participate and comment each day, you will be entered to win a Cathe Friedrich workout DVD of your choice for up to $30!

8th Day of Fitness Challenge

2010-12-18T08:00:00.000-07:00

We're on day 8--only 4 more to go!

Today we are adding: 8 Tricep dips
PLUS:
7 bicep curls
6 minutes stretching
5 yoga poses
4 sets of ab work
3 sets of burpees
2 miles walking (cardio of choice)
1 minute pushups

Want sexy and shapely arms? You gotta work the triceps and shoulders! Check out the video to do some chair dips, or pick another tricep exercise if you'd like.

To participate: Each day starting on the 11th I will put up the challenge for that day and a video of what to do. Post a comment on that days challenge that you completed it OR comment on my Facebook page that you did it (please just pick one--blog or FB). You need to "check in" each day. If you participate and comment each day, you will be entered to win a Cathe Friedrich workout DVD of your choice for up to $30!

What a week!

2010-12-17T23:50:00.006-07:00

It's been a busy and challenging week working my 12 hr night shifts and not sleeping much.

With my husband:

Wednesday was a very special day--my husband became an American citizen! 163 people from 52 different countries became citizens in Salt Lake City. The judge presiding over the ceremony did a beautiful job. He was warm and welcoming, and gave a personal account of his parents immigrating from Romania. He spoke of the struggles, hardships and the support his father received in order to make it to New York.

My favorite part of the ceremony (besides seeing my husband's smile), was when the judge asked for volunteers to speak about why they were happy to be Americans. Specifically people from Iran, Iraq and Africa spoke with tears about how thankful they were to be in a country where they could freely worship, think, talk. It was a wonderful experience and I think that all American citizens would benefit attending a naturalization ceremony.

With my parents and hubby after the ceremony:
After we got home I was starving and craving something salty. I had to start cooking dinner too. I dug my hands into the tortilla chips that were for later that night. What did I have for lunch? Too many tortilla chips and a diet coke. Yep--eww. I can't even remember the last time I had tortilla chips and now I know why! Everytime I passed the table I grabbed a handful. Anyway, my poor eating decisions followed me through dinner and dessert and I did NOT do any calorie counting! EEK!! Normally this would not be a big deal, but the sugar and carb cravings followed me to the next day.
Me and my girl Margaret at our annual Girls Night Out Christmas party on Thursday night: I'm not beating myself up, but I didn't even enjoy all the food I ate there either. Somewhere in there I just stopped focusing on what I was eating and didn't even enjoy it--that to me is the biggest problem. Note to self: If something isn't delicious, don't waste the good calories on it!

Today's a new day and I'm feeling...well...dehydrated, bloated and heavy from all the salty foods, lethergic, puffy, gassy, icky. So that's why I don't eat this crap!! At least it's a good reminder for me of why I eat healthy and nutritious foods. They leave me feeling satisfied, energetic and strong. It's so easy to forget, isn't it? Oh wait...I forgot about all the fudge I made today...and ate! Ugh.

So if the stress of eating and the holidays aren't enough, at almost any given moment you will see this in my living room:
Tyson is getting so big and is very playful. I love my doggies, but sometimes they drive me caaarazy!

On a good note, this week I was excited to win a DVD giveaway from the Acacia page on Facebook! I can't wait to try it since I could always use more core work:

Back to work tomorrow night and back to my healthy lifestyle foods. I feel so much better when I put good fuel into my body! At least I've been exercising.

For some motivation, I also registered for the Salt Lake City half marathon, which is April 16th! For Christmas my husband is getting me the Garmin Forerunner 305 to train with. Sweet!

How has your week been? Have you had any challenges? How are you getting back on track?

7th Day of Fitness Challenge

2010-12-17T00:40:00.002-07:00

Only 5 more days--you can do it! Need some motivation? Check out the Cathe shop here to see what workout DVD ($30 or less) you might want if you win the random drawing for completing the challenge!

Ok, I hear you on the burpees! You can just do 3 (not 3 sets!) or substitute something else. The thing is...sometimes I think it's good to do something out of your comfort zone that makes you feel uncomfortable. When something else pops up in your life that is hard or uncomfortable you will be able to say, "Yeah, but I did that challenge with all those burpees so I CAN do this!"

Having said that...if you need to change it up though, no problem. Do squat jumps, kettlebell swings, or box squat jumps. The idea is a whole body exercise that gets your heart pumpin'.

Today we are adding: 7 bicep curls (of course you can do more!)
PLUS:
6 minutes stretching
5 yoga poses
4 sets of ab work
3 burpees
2 miles walking (or 30 min cardio of choice)
1 minute pushups

You can use a barbell, dumbells, or a band. Never tried hammer curls? If you're at the gym, what about preacher curls? Ever done concentration curls? Check out another Cathe video clip for some great ideas and form tips!

To participate: Each day starting on the 11th I will put up the challenge for that day and a video of what to do. Post a comment on that days challenge that you completed it OR comment on my Facebook page that you did it (please just pick one--blog or FB). You need to "check in" each day. If you participate and comment each day, you will be entered to win a Cathe Friedrich workout DVD of your choice for up to $30!

Sixth Day of Fitness Challenge

2010-12-16T03:00:00.002-07:00

Thoughts for today:

“Anyone who has never made a mistake has never tried anything new.” ~ Albert Einstein

“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don't quit.” ~ Conrad Hilton

You are doing great, don't quit!!

Foam rolling is fantastic for stretching out tight muscles!

Tight hamstrings? Me too:

Tight ITB? My biggest problem for running. Sigh...I need to be doing more of this!

Today we are adding: 6 minutes stretching
PLUS:
5 yoga poses
4 sets of ab work
3 sets of burpees
2 miles walking (or 30 min cardio of choice)
1 minute pushups

If you're like me, you don't get in enough stretching. Make it a point today to slow down and stretch. You are worth it and your body will thank you!

To participate: Each day starting on the 11th I will put up the challenge for that day and a video of what to do. Post a comment on that days challenge that you completed it OR comment on my Facebook page that you did it (please just pick one--blog or FB). You need to "check in" each day. If you participate and comment each day, you will be entered to win a Cathe Friedrich workout DVD of your choice for up to $30!

Fifth Day of Fitness Challenge

2010-12-15T03:00:00.004-07:00

If you've never done any yoga, this is the perfect time to try it! If you're feeling overwhelmed and stressed, do some relaxing and calming poses. Feeling strong and want more of a challenge? Go for it!

Some of the benefits of yoga:
Flexibility
Strength
Mental clarity
Stress reduction
Body awareness
Better breathing

Here are some of my favorite poses:

Today we are adding: 5 different yoga poses
PLUS:
4 sets of abs
3 sets of burpees
2 miles walking (cardio of choice)
1 minute pushups

Check out this video to get started. What is your favorite yoga pose?

To participate: Each day starting on the 11th I will put up the challenge for that day and a video of what to do. Post a comment on that days challenge that you completed it OR comment on my Facebook page that you did it (please just pick one--blog or FB). You need to "check in" each day. If you participate and comment each day, you will be entered to win a Cathe Friedrich workout DVD of your choice for up to $30!

Fourth Day of Fitness Challenge

2010-12-13T23:50:00.000-07:00

Are you hanging in there? You can do it! Feel free to change any exercise that you want. The idea is to keep moving and challenge yourself a bit =) At this point you may want to do a circuit type workout (ie. one set pushups, one set abs, one set burpees--repeat) with your walk/cardio.

Today we're adding: 4 sets of abdominal exercises
(1 set = 10 to 20 reps)
PLUS:
3 sets of burpees
2 miles walking (or 30 min cardio)
1 minute pushups

You can do it! You don't have to do traditional sit ups or crunches. Check out some of Cathe's moves in this clip! Remember you don't have to do them all at once--you can space them out during the day if you need to. Great job!

To participate: Each day starting on the 11th I will put up the challenge for that day and a video of what to do. Post a comment on that days challenge that you completed it OR comment on my Facebook page that you did it (please just pick one--blog or FB). You need to "check in" each day. If you participate and comment each day, you will be entered to win a Cathe Friedrich workout DVD of your choice for up to $30!

Third Day of Fitness Challenge

2010-12-13T03:00:00.003-07:00

Today we're adding: 3 sets of Burpees!
(one set = 8 to 15 reps)
PLUS:
2 miles walking (or 30 min cardio)
1 minute pushups

What is a burpee? Check out the video below. Challenge yourself a litte and get out of your comfort zone!

To participate: Each day starting on the 11th I will put up the challenge for that day and a video of what to do. Post a comment on that days challenge that you completed it OR comment on my Facebook page that you did it (please just pick one--blog or FB). You need to "check in" each day. If you participate and comment each day, you will be entered to win a Cathe Friedrich workout DVD of your choice for up to $30!

Second Day of Fitness Challenge

2010-12-12T03:00:00.004-07:00

YOU ARE STRONGER THAN YOU KNOW.

Today we're adding: 2 miles walking
PLUS:
1 minute pushups
(It's not too late to join in! If you missed yesterday, catch up by doing two minutes of pushups today instead of one.)

Walking is the easiest and best exercise you can do! It doesn't matter how you get it done--on a treadmill, walking around your neighborhood, or using a pedometer to measure your steps throughout the day (2500 steps is about 2 miles). You can even do a home workout walking in place--check out this video if you can't get out of the house. There is always a way to get it done! If you can't measure distance, aim for 30 minutes of walking or the elliptical machine--whatever gets you moving. =)

I just watched the last episode of Biggest Loser from last week--where the final 4 did the marathon. I was so inspired!! I had put on my goals 2011 list to run the SLC 1/2 marathon in April if my knees could take it. After watching this I know that's a cop out. I WILL DO IT even if I have to walk. Done deal!

To participate: Each day starting on the 11th I will put up the challenge for that day and a video of what to do. Post a comment on that days challenge that you completed it OR comment on my Facebook page that you did it (please just pick one--blog or FB). You need to "check in" each day. If you participate and comment each day, you will be entered to win a Cathe Friedrich workout DVD of your choice for up to $30!

First day of Fitness Challenge

2010-12-11T03:00:00.003-07:00

Are you ready for the next 12 days of fitness? You can do it! Remember that each day you must do all of the previous days exercises. Let's get started!

Today: 1 minute pushups

Just do your best--you can do any variation (wall pushups, knee pushups, military pushups). Check out this Cathe clip if you need some form tips and inspiration. Already working out? Make it more challenging. Just starting? It's only ONE minute--you can do it!

*To participate: Each day starting on the 11th I will put up the challenge for that day and a video of what to do. Post a comment on that days challenge that you completed it OR comment on my Facebook page that you did it (please just pick one--blog or FB so I can keep track). You need to "check in" each day. If you participate and comment each day, you will be entered to win a Cathe Friedrich workout DVD of your choice for up to $30!

One of those weeks...

2010-12-10T00:28:00.006-07:00

I'm exhausted and probably getting sick. I felt awful going in to work last night--but I had to smile when I walked into the hospital and a high school choir was singing the Hallelujah Chorus. That lifted my spirits for a while. I worked the last 3 nights (12 hour shifts) and ONLY made it through last night on sugar and Diet Coke--a lot of both. Yep. Barely even drank one bottle of my water (usually drink 4). Work has been so sad and stressful. Had to take a baby off life support while still in the mother's arms last night. Sometimes I hate my job--families lives are changed in an instant--forever. Sleep in heavenly peace...

I'm putting it out there because I don't always eat the "right" thing and I want people to know that. I still have days/times when I eat out of stress and emotion. The biggest difference for me now is that I don't let it define me, I do it mindfully (I'm totally aware of what I'm doing), and I don't feel guilty. Tomorrow is another day and I know I need to take care of myself.

Whatever you're going through, it's ok. Be kind to yourself and get back on track today, not Monday or January 1st.

New Year, New Goals!

2010-12-06T14:03:00.002-07:00

I love thinking about the opportunities of a new year! Although I think every day can be a fresh start, there's something about January that feels so exciting. Whether you call them resolutions or goals, the process is the same. You gotta be SMART if you want to achieve them! So many people fail to achieve goals because they don't really think about HOW they will achieve them. A goal/resolution without action is just a dream. I know this is a long post, but well worth reading. I can't wait to hear about your health and fitness goals for 2011! Will you turn your dreams into reality? I know you CAN!

The following information is shared from this great article on
How to Set SMART Goals.

‘SMART’ is an acronym for 5 characteristics that help you set well-defined goals:

Say your goal is ‘To lose weight’. Here’s how to make it SMART…

Step 1: Make it Specific
‘To lose weight’ is vague. What exactly do you want your weight loss to look like?
Specific: I’ll fit into my black skinny jeans

Step 2: Make it Measurable
How precisely will you know when you’ve reached your goal? What’s at the finish line?
Measurable: My black skinny jeans will zip up all the way
It helps if: There’s an objective, defined point

Step 3: Make it Achievable
Here you run a reality check. Are you prepared to make the commitment your goal will take? If the skinny jeans are 12 sizes away, are you willing to dramatically alter your life? Is there a more achievable target you are willing to to work for?
Achievable: My black skinny blue bootleg jeans will zip up all the way
It helps if: Your goal and your commitment level are well matched

Step 4: Make it Realistic Relevant
Some people use Realistic here, but Achievable covers that territory. Instead, I suggest you make your goal Relevant to your life and other priorities. If it’s a ‘should’ inherited from someone else or out-of-date thinking, ditch or revise it.

For instance, if a weight-loss buddy thinks your goal should be to finish a marathon but you loathe running, competition and the outdoors, choose something else. Make it relevant to you or you’ll run out of steam early on.

Relevant: My black skinny blue bootleg jeans will zip up all the way – which is relevant to my goals of being healthy and looking my best
It helps if: You aren’t fighting with yourself to reach your objective

Step 5: Make it Time-Framed
What’s a reasonable date for achieving your goal? Strike a balance between being so ambitious you never expect to succeed and aiming so low you lack incentive to try. You can tweak the date as you make progress.

Time-Framed: My black skinny blue bootleg jeans will zip up all the way – which is relevant to my goals of being healthy and looking my best – by March 1, 2011.
It helps if: The time frame is close enough to energize you (sometimes you need a series of sub–goals)

Check out the link at the top of the post for more information on how to reach your goals. Follow these steps and you’ll be well on your way to achieving your goal.
________________________________________________________________________

Here's my rough draft goals for 2011:

Pay it forward: Workshops/public speaking to women and/or children on health/fitness
Teach group fitness classes
Maintain my weight 129 lbs or less, gain strength and fitness!
Try snowshoeing
Take ballroom dance classes
3 hr endurance ride--March 18
Salt Lake City Half Marathon (depends on my knees)--April 16
Iron Girl Las Vegas Triathlon--April 30
Goldilocks bike ride (60 mile)--May
Little Red Riding Hood Century (100mile) bike ride- June 4
Provo Tri--June 11
5150 Provo Tri--June 25
Take/pass ACSM Health Fitness Specialist certification before July 1st
Adventure Race for Africa (canoe, bike, run) July 10
Hike Mt. Timpanogos (15 mile RT, 4580 elevation gain)

I'd love to hear your goals for 2011!!

12 Days of Fitness Challenge!

2010-12-04T14:48:00.002-07:00

The best gift you can give yourself and your family is health!

Do you need some motivation to get moving?

Join the 12 Days of Fitness Challenge!

In the midst of the hustle and bustle of the hoiday season and your "normal" life, why not take care of yourself this holiday season? :)

When:December 11-22nd
Where: Gym or home or wherever you can fit it in!
Why: To start moving/stay moving and stay fit during the holiday and have some fun!
**You do not have to do all of the exercises at the same time (same workout) or in that order. Just try to fit them in during the day. ARE YOU IN? If you are unable to do one of the moves, just substitute what you like. The idea is not to do it perfectly, rather try and have a good time!**

To participate: Each day starting on the 11th I will put up the challenge for that day and a video of what to do. Post a comment on that days challenge that you completed it OR comment on my Facebook page that you did it (please just pick one--blog or FB). You need to "check in" each day. If you participate and comment each day, you will be entered to win a Cathe Friedrich workout DVD of your choice for up to $30!

12 DAYS OF FITNESS

On the first day of fitness I kindly gave myself:
1 minute pushups

On the second day of fitness I kindly gave myself:
2 miles walking and
1 minute pushups

On the third day of fitness I kindly gave myself:
3 sets of burpees
2 miles walking
and 1 minute pushups

On the fourth day of fitness I kindly gave myself:
4 sets of crunches
3 sets of burpees
2 miles walking and
1 minute pushups

On the fifth day of fitness I kindly gave myself:
5 yoga poses
4 sets of crunches
3 sets of burpees
2 miles walking
1 minute pushups

On the sixth day of fitness I kindly gave myself:
6 minutes stretching
5 yoga poses
4 sets of crunches
3 sets of burpees
2 miles walking
1 minute pushups

On the seventh day of fitness I kindly gave myself:
7 bicep curls
6 minutes stretching
5 yoga poses
4 sets of crunches
3 sets of burpees
2 miles walking
1 minute pushups

On the 8th day of fitness I kindly gave myself:
8 tricep dips
7 bicep curls
6 minutes stretching
5 yoga poses
4 sets of crunches
3 sets of burpees
2 miles walking
1 minute pushups

On the 9th day of fitness I kindly gave myself:
9 squats
8 tricep dips
7 bicep curls
6 minutes stretching
5 yoga poses
4 sets of crunches
3 sets of burpees
2 miles walking
1 minute pushups

On the 10th day of fitness I kindly gave myself:
10 jumping jacks
9 squats
8 tricep dips
7 bicep curls
6 minutes stretching
5 yoga poses
4 sets of crunches
3 sets of burpees
2 miles walking
1 minute pushups

On the 11th day of fitness I kindly gave myself:
11 walking lunges
10 jumping jacks
9 squats
8 tricep dips
7 bicep curls
6 minutes stretching
5 yoga poses
4 sets of crunches
3 sets of burpees
2 miles walking
1 minute pushups

On the 12th day of fitness I kindly gave myself:
12 mountain climbers
11 walking lunges
10 jumping jacks
9 squats
8 tricep dips
7 bicep curls
6 minutes stretching
5 yoga poses
4 sets of crunches
3 sets of burpees
2 miles walking
1 minute pushups

"If not now, when?"

2010-12-01T10:51:00.001-07:00

Have you ever thought that you had to do something perfectly or not at all? Me too. In fact it kept me stuck for years and even now taunts and teases me (even though I know better). Perfection is such a dangerous word. I was recently reading the following article and thought it was a great piece of advice to share. http://ezinearticles.com/?Taking-Imperfect-Action-is-Better-Than-Taking-No-Action-at-All&id=4050320

...I knew that if I waited for whatever it was I was working on to be perfect then I would never actually complete it. I had to get out of my own way and just do it. You see, perfection is a word that goes against the action of implementation and allows us to procrastinate instead of allowing ourselves to be in motion and be part of the momentum of life living itself. And perfectionism has a payoff. It means I never have to put myself out there for fear of judgment from others or even from fear of success.

To be honest, perfection isn't even a word that should be in our vocabulary. It implies the unachievable. There is a certain kind of tension between the opposites when it comes to this word because nothing will ever be perfect and yet everything is perfect just the way it is. The ideal way is accepting and appreciating things exactly as they are.

The beauty in taking imperfect action is it allows us to be on the journey of becoming instead of seeing a destination point that is far from our reach today. To apply imperfect action immediately brings us one step closer to that destination by just being and doing.

If you find yourself challenged with overcoming perfection, let me share a few suggestions to get you moving forward:

Imperfect Action is Better than No Action
Taking imperfect action propels us into the next step of our life, it allows for things to move forward, to gain momentum and it allows us to be present and active in the creative process. So don't wait for the perfect idea, the perfect time, the perfect person or the perfect scenario, just do it, get it out there knowing that anything you do can be improved on or tweaked at a later time if necessary. If you don't put something out there first, then nothing will happen.

"Done is Better than Perfect" ~Scott Allen
Remember that life is happening all the time, it does not stop, it is constantly evolving and changing. Share the passion of who you are and what you do and people will feel that and appreciate your efforts and your courage. See what happens by putting it out there, try something out and let it be an ongoing part of the process and not the end of it.

Confidence is Built by Taking a Step at a Time, Even an Imperfect One
Like anything else, confidence is built one step at a time. By taking action in any form, we are taking steps towards our fullest life, our dreams and our future. You will be surprised at how much stronger and more confident you will feel in yourself just by taking action steps, even imperfect ones.

Celebrate Your Successes
In an effort to make things perfect, we forget to celebrate the little things that we accomplish. Instead of focusing on what things didn't work, bring your focus to the things that did work and feel good about those things. Celebrate every single success with enthusiasm!

Are you Ready to Take the Next Step?
If you're a perfectionist and have something you have been putting off doing or creating, then I encourage you to make a decision to get it done, now!

Remember: Imperfect Action is better than No Action :)

Holiday Food Hangover?

2010-11-29T13:34:00.001-07:00

Are you suffering from "holiday food hangover?" If you've overindulged, you're not alone! Did you carb-load for black-Friday-shopping-power? Are you feeling bloated, sluggish and moody? Did your sugar-addiction rear it's ugly head after one well-meaning bite of your favorite dessert? You can get back on track!

First off, don't look back, and don't focus on what could have been. Concentrate on moving forward. Forgive yourself and let go of the guilt.

Drink water, lots of it (1-3 liters/day). This will help flush out all that extra fat, sugar and sodium you digested. Avoid soda, juices or anything that would bloat you or add calories. What about green or herbal tea?

Eat! I know it's tempting, but don't skip meals. Skipping meals will set you up for a binge later on. Light(low sodium) soups, salads, greens, veggies, fruits, whole grains and lean proteins like these meals:

Sweet potato, cucumber and quinoa salad

Chicken, tomato, lettuce and artichoke heart salad:

Get moving! A little walk, some yoga, cycling, weights, pilates--whatever feels good to you. Just aim for 20-30 minutes if that's all you can do.

Get rid of leftovers and clean out the house. Give or throw away any food that doesn't fit in with your lifestyle goals.

Keep some mints or gum handy to prevent unconscious snacking.

Getting through cravings can be uncomfortable. Accept it, feel it, remind yourself of your goals and move forward. You can do it! :)

Have any more tips/good ideas? Please leave a comment!

Getting Out of the Zone

2010-11-24T22:39:00.001-07:00

(the comfort zone)

Okay. The holidays are in full swing and maybe you're thinking you're too tired, too busy or too stressed to get in shape right now. Maybe you just want to enjoy all of the holiday food and not think twice about how many calories you are inhaling. But you know that getting in shape is always in the back of your mind...and you feel crappy.

Maybe you're thinking it will be one of your New Year's resolutions...AGAIN?

Instead of waiting to to lose weight/get in shape/get healthy...why not honor yourself in the best way possible and take the plunge today, Thanksgiving?

Besides my family, I am most thankful for my body and my health. I've learned to appreciate what my body can do, get out of my comfort zone (step by step), set new goals, and keep self promises.

"Your body is your base of operations. All of your other commitments rely on how well you take care of it."
~Barbara Berkeley (Refuse to Regain)

Why wait? Make one better food choice today, go for a walk, or even just meditate and breathe. Here's a little motivation to get you going!

MY COMFORT ZONE
By Author Unknown

I used to have a comfort zone where I knew I wouldn't fail.
The same four walls and busywork were really more like jail.
I longed so much to do the things I'd never done before,
But stayed inside my comfort zone and paced the same old floor.

I said it didn't matter that I wasn't doing much.
I said I didn't care for things like commission checks and such.
I claimed to be so busy with the things inside the zone,
But deep inside I longed for something special of my own.

I couldn't let my life go by just watching others win.
I held my breath; I stepped outside and let the change begin.
I took a step and with new strength I'd never felt before,
I kissed my comfort zone goodbye and closed and locked the door.

If you're in a comfort zone, afraid to venture out,
Remember that all winners were at one time filled with doubt.
A step or two and words of praise can make your dreams come true.
Reach for your future with a smile; success is there for you!

DON'T QUIT
by Edgar A. Guest

When things go wrong, as they sometimes will,
when the road you're trudging seems all uphill,
when the funds are low and the debts are high,
and you want to smile but you have to sigh,
when care is pressing you down a bit - rest if you must,
but don't you quit.

Life is queer with its twists and turns.
As everyone of us sometimes learns.
And many a fellow turns about when he might have won had he stuck it out.
Don't give up though the pace seems slow - you may succeed with another blow.

Often the goal is nearer than it seems to a faint and faltering man;
often the struggler has given up when he might have captured the victor's cup;
and he learned too late when the night came down,
how close he was to the golden crown.

Success is failure turned inside out - the silver tint of the clouds of doubt,
and when you never can tell how close you are,
it may be near when it seems afar;
so stick to the fight when you're hardest hit - it's when things seem worst,
you must not quit.

My Bikram (Hot) Yoga Experience

2010-11-23T07:44:00.000-07:00

Yesterday I finished my second Bikram Yoga class. Click here to find out the whys and benefits of Bikram.

The first day I arrived about 15 minutes early as instructed. Signed the waiver (if you sweat to death they are not responsible) and payed the GREAT intro price of $29 for a month of unlimited classes. (The regular rate is $109/month unlimited classes!)

The instructor repeated my name, showed me the dressing room and invited me to put my shoes on the rack and go into class. She was very welcoming. :) She said my goal for the first class was to just stay in the room, as the initial desire to leave the room is very strong. It is 105 degrees and humid. (Maybe it's nothing if you're from the South? ;)

As I entered the yoga room, I was hit by the heat and then a distinct...aroma. Sweat. It wasn't pleasant, but not overwhelming-I-need-to-run-out-of-the-room either. The second day I went, there had already been two classes in the morning and the smell was definitely more intense. But after a while you get used to it.

Americans are so concerned with smelling nice that we have an immediate aversion to uncomfortable smells. This is probably TMI, but I bent down to smell my refreshing deoderant and was really happy I put it on! (I'm thinking about putting a tiny bit of pepermint oil on my upper lip next time I go...but that may be defeating the purpose of "getting comfortable with being uncomfortable.")

There were about 10 people in the class when I arrived, all quietly stretching or in Shavasana--"dead man's pose," which is lying flat on your back, arms down with palms facing up--very relaxed. Click here to check out the 26 postures of Bikram. Ten more people filled the room before class started.

There are definitely warmer/cooler spaces in the room, and I just happened on one of the warmer spaces my first day. Oy!! The class begins with some breathing exercises that are serioiusly my least favorite and feel very uncomfortable to me. After the breathing exercises, there are a series of standing postures, then sitting postures. The class is 90 minutes. 90 minutes in a sauna. Typical feelings that ensue: hot, dizzy, light-headed, mildly nauseous, uncomfortable, uncoordinated, cleansing, sweaty, inflexable, frustrated. :)

The instructor stands at the front for most of the class, talking quickly, reminding us to just be in the moment--"Don't fidget, don't wipe away the sweat, don't force it..." Although I packed my water bottle with ice, it was melted and warm when class was half way over. My towel on top of the mat? Definitely soaked (but not dripping with sweat like the guy in front of me).

Some of my internal dialogue during class:
"Wow, it's HOT up in here!
It stinks, no big deal, just deal with it
I hate these breathing exercises, they are so uncomfortable
Just stay in the moment and do what you can
It's HOT in here, I want a cold shower!
The sweat is stinging my eyes! drip..drip...drip
This is amazing, I am rocking this
I need to sit down or I'll pass out
WATER!!!
I love this challenge!
This is NOT comfortable!!
I'm done, how many more postures?
I'm totally drenched in sweat--smile
I DID IT!
I FEEL AMAZING!!"

The experience of Bikram is definitely a metaphor for life. I didn't feel sore at all after class, but around 9pm that night I was definitely feeling it!

You should try Bikram if:

You have a fear of failure (you'll surely fail at doing all the postures, which is part of the process)
You don't like being uncomfortable (you'll be totally uncomfortable in more ways than one)
You do or don't like to sweat (you'll sweat more than you ever have before)
You have body issues (they'll all come out--internally and in the mirror)
You want everything "NOW" and you don't have patience (you can't force it)
You are competitive with yourself and/or others (you'll be sorry if you push too much)

Need to clean your yoga mat?

MAT CLEANING SOLUTION

2 Quarts Water
1 Pint Vinegar
1 Pint Isoproryl Alcohol
1 Tbls. Tea Tree Oil
15 drops Lemongrass Oil
15 drops Eucalyptus Oil
15 drops Peppermint Oil

Fill up a spray bottle, spray and wipe down your mat as needed!
You can cut down the recipe as needed OR you can make extra and share it with a friend!

Have you tried Bikram or other yoga? What has your experience been?

Shape Magazine is Here!!

2010-11-20T20:01:00.000-07:00

I was so disappointed when I checked the mail today--no magazine. :( Then I checked FB and some of my friends said they picked it up at the store tonight--wahoo!

I put on my jacket and went to Walmart (closest)...and they didn't have it out yet. I was so bummed. I even went to pick up my husband from work for a quick break to take a photo of me with the mag.

I took my hubby back to work and then headed over to Target to check--YES!! I know it's kinda strange, but I really wanted a photo at the store, so I picked on this nice woman and forced her to take my photo. :) Another woman walked by and jokingly asked if I was in the magazine. She was so surprised when I said yes! It all seems a little surreal...

When I found out Kelly Osborne was going to be on the cover I was a little shocked. Umm...I really only had visions of her from "The Osbornes" (wasn't that her family reality show?). She never seemed like the fitness type to me and I never watched DWTS when she was on. Then I caught myself--who am I to judge her!!?? People who knew me before wouldn't have said I was the health/fitness type either (shocker!!)

Recently I've seen her on a few talk shows--she's really come into her own and become a beautiful woman! So me and Kelly have a lot more in common than I thought: we've both been working hard to lose weight and keep it off. We both know the pain and struggle of being overweight, and we both know that change is really possible and how empowering it feels to get fit. :) Go Kelly! I'm happy to be in this issue with her as the cover girl!

I did my first hot yoga class today, and will write a review after I go to another class tomorrow or Monday.

Have a GREAT night and thank you all for well wishes and support--you are awesome!

On TV!

2010-11-19T17:50:00.000-07:00

I was so nervous today waiting for my TV debut. My stomach was definitely full of butterflies--ugh! A few years ago I never would have imagined I would be on TV talking about my weight loss! Emily (the reporter) did a great job putting the piece together--I'm happy with it! Click here to check it out!

Then I did another interview! KSL story done on Monday 11/22/10:

Video Courtesy of KSL.com

Tomorrow I'm trying my first hot yoga class--wish me luck! :)

In the news...

2010-11-18T14:24:00.000-07:00

I can't believe I just did an interview that will air on TV tomorrow evening! Emily Clark from ABC4 (Utah) came to my home today with the cameraman--they were sooo nice and easy to work with. It will run tomorrow (Friday) at 5pm on channel 4 for those in the Utah area who want to tune in. I hope it's good! :) I'll post the link for everyone else once it's up on their website.

Emily showed me a sneak peak of the Shape article and photos--I'm really happy with the after shot! There's only one part of the Shape article that is not factual (I did NOT crash diet before my wedding--not sure how they got that?), anyway the rest is great and I'm happy with it.

I'm a litte giddy with excitement!

In other news, my son, Sebastian had his football award banquet last night--so proud of him! He starts basketball tonight...

Tyson is almost 13 weeks old and is a little love bug. Here's some pics:

6, 8, 10 and 12 weeks old

Think you have a good excuse not to exercise?

2010-11-09T13:26:00.000-07:00

This is AWESOME and just what I needed today! Maybe you need some motivation too?

Be Careful What You Wish For...

2010-11-02T16:21:00.000-06:00

When I was a junior or senior in high school, I picked up my first issue of Shape Magazine. I used to pour over the inspiring weight loss Success Stories--wishing, hoping and praying that someday that would be me. Someday I would have a better relationship with food, someday I would get control of my weight (and my life). Someday I would be able to inspire and motivate other women like those women on the pages who inspired me.

Twenty something years later, that day is finally here!! I'm so excited. :) I've kept this quiet for two months now because I wasn't sure it was really going to happen--I will be in the December 2010 issue of Shape Magazine, which will come out around November 23rd. Shape contacted me at the end of August, I did a phone interview in September, and just did the photo shoot at the beginning of October.

Wow, is this really happening?! I'm so excited and a little nervous! I have no idea what photos they are going to use and although I did get a sneak peak at the article, I haven't seen the final copy. The magazine's publicist also emailed me and said she sends a release to the local newspapers and tv stations.

Thanks to all of you for reading and your support! If I can help inspire and motivate you to a healthier and happier lifestyle it's all worth it!

Some Me of Beauty

2010-11-01T15:07:00.001-06:00

I survived Halloween and only stole a few pieces of my son's candy. :) Enjoying a beautiful fall day, appreciating my body--I did a 5 mile run/walk this morning. I've not been loving what I see in the mirror lately--and as I was thinking about the mind/body connection I remembered this poem I heard a few years ago and it made me smile. Although I realize that I'm a work in progress, it gives me hope that sometime (hopefully in the near future), I can appreciate ALL of me--see the beauty in ALL of me, flaws and all. :)

By Carolyn Rodgers

Some Me of Beauty

I took a good long look at myself in a full length mirror
Sometimes it’s good to look in a full length mirror
And what I saw was not some soul sister poetess of the moment
But I saw just a woman
Just a woman feeling
Just a woman human
And what I felt was
What I felt was a spiritual revelation
And what I felt was a root revival of some love coming on
Coming on strong
And I knew then, looking in a full length mirror,
That many things were over
And some me of beauty was about to begin.

Holiday Survival Guide :)

2010-10-28T09:50:00.000-06:00

I have to brag first--Sebastian's team won their first playoff game last night!! The snow was gone by the evening but it was still freezing cold! Yes, the temps were in the 30's! Ugh--not ready for winter weather.

Me, my husband, brother and dad all bundled up and watching the game :)

Well the holiday season is here--which means those of us with food issues need to be picky about how and what we eat. It's not about being "perfect" (what does that mean anyway?), it's about making smart choices, planning ahead of time and enjoying the season. Luckily I wrote a great post on this last year that has some fantastic information and tips for getting through the season. :) Click here to check it out!

My Spinervals workout is here!

2010-10-27T11:31:00.000-06:00

For anyone who's new to my blog, I was able to be in a cycle/spin workout video after I did the Iron Girl Triathlon in May this year. The DVD is finally out and here's the trailor! BTW I'm the one wearing the white hat (sweat + short fine hair + wind = hot mess = the hat). Notice when Coach Troy tells me I'm giving an "A effort!" This is an interval workout and this trailor is from the last few minutes of the workout. Sweet!

Coaches notes:

Trailor:

Our annual family pumpkin carving was last night:

Our first big snow storm was last night (this photo is from my back door, after some of the snow had melted)