Downward facing dork

Today I filmed a yoga workout routine to put on my website in January, to coincide with the book launch.

I had a budget of zero, and used a Sony handycam. I learned a few things, the main one being that it is painful to watch yourself on screen at any size.

Teaching my regular clients is one thing, but trying to coach a camera through downward facing dog is just awkward. The more I watch the clip, the more I notice what isn't just perfect. We tend to be our worst critics. I know what I am most concerned about, trouble areas, chin wobbles, etc. So of course those are the things I focus on when rewatching the 45 minute routine. The experience is fairly excruciating.

I suppose it's time I took my own lesson from the book. You don't have to be perfect, you just have to finish. I made a yoga video that people can download starting Jan. 8th.  It's not the most professional quality and I certainly don't look like one of those Cirque De Soleil performers, sniffing my toes as they arc past my head. I'm just an average woman, mom of two, trying to stay fit and share my love of yoga with people. I think I'm the only person who was hoping it would magically transform into p90x yoga or some other workout dvd.

So my word of advice for the day would be to recognize what thoughts are coming from our own insecurities, and what fears we project onto other people. I'm sure my own fear of dorkiness and being mocked are mostly in my own head. But even if one or two nuts in the peanut gallery feel the same way, the most important thing is to reach my goals. And today that was filming a beginning yoga routine to share with the masses.

Goal achieved.

Gym-aphobic

Does the gym make you get hot flashes and break out into a sweat? Before you even walk into the door, that is.

Many people suffer from Gymaphobic tendencies. Twitching uncontrollably at the thought of spandex in full length mirrors. Random turret-like swears at the high tech weight machines. Nasty thoughts directed at the Barbie doll on the elliptical.

It's okay. You're not alone.

Getting to the gym is tough. Not only do I have to commit myself to a specified time of torture, but I also have to worry about looking good while doing it. You think losing seventy-five pounds would assuage these fears. Not so much. Now I feel like everyone's watching me. Plus, in the high intensity classes, even with all the pants sizes I've lost, I'm still the big girl in the room next to the dancing twigs with sports bras and abs.

Thing is, the only one looking at me, is probably me. Everyone else is too worried about their own backside jiggling to even notice mine.


When we build up an imaginary obstacle, the climb to get over it feels every bit the real thing.

So here are my two tips to push past the gym phobia.

Realize that even those tight bodies have bumps and lumps they want to get rid of. Otherwise they wouldn't be there.

And if you are wearing a tank top, always make sure to shave your underarms and add deodorant. Guys too.

Even good people say stupid things

Tis the season, let all something or others be forgot, and all that jazz.

Sometimes it can be tough to move past the sticks and stones. But you have to remember, even good people say stupid things, so let it go.

Last Saturday, I had a boatload of these people talking to me. My father in-law got remarried. At the reception, there were people I haven't seen in a good long while. As in 75 pounds ago.

One relative actually went up to my husband and said, "So how do like it having a beautiful wife now." My hubby, bless his heart, said, "I've always had a beautiful wife."

A friend of the family came up to me, "I had to do a double take. You look so good that I didn't recognize you." I thanked her during the rather awkward hug, then hit the punch table.

Some people mean well, but they don't have an anti-idiot filter from brain to mouth. Though annoyed, I can't let it get to me.

I want to share my rule of thumb. You should spend no more time worrying about what was said, than it took for the person to consider saying it.

That being said, take this season to let go of old wounds and start to feel lighter emotionally and that can help you be lighter physically.

9 Tips to Keep Holiday Weight Away

In most every survey, losing weight and getting fit is at the top of the list of New Year’s resolutions. For thirty years, it was number one on mine until I decided to make a change. In my book, Finished being Fat, I went on a journey to lose seventy-five pounds and learned to finish what I started. The first year after the weight-loss, it felt like the holiday season was out get me: the feasts, the parties, and the endless parade of neighborly homemade fudge and treats. But I was determined to never make that weighty New Year’s resolution again. Here are a few tricks I've found that help me survive the holidays -- with both my buttons and my sanity intact.





Stick to the Budget
The secret to weight loss is not so secret. Take in less calories that the body is using. That’s how I lost the weight and that’s how I've have kept it off. My budget doesn't take a holiday vacation. If I have an important party or dinner to go to, I make sure to save most of my calories for that.


BYOB
This stands for bring your own bananas. It doesn't really have to be bananas, but if I’m going to a party where I knew there will be lots of fattening finger foods, I bring something a little healthier. So I’m a good guest and bring a veggie or fruit tray. The party host is usually grateful for the extra offering and I’m not stuck with an empty plate.


Daily Present
It’s the holidays, so I give myself a present everyday. In my daily budget, I make sure to save room for a little piece of one of my favorite indulgences. I'll feel less like a miser when I satisfy my cravings. And since it’s in my budget, I don’t even have to feel guilty about it.


Pretty Plates
I eat with my eyes first. At big family dinners with lots of food, I focus on making a pretty plate. In the case of Thanksgiving and Christmas dinner, I put the food with color on first -- the leafy greens, the vibrant orange carrots or some sweet potato. Then I’ll add the protein onto the plate. That only leaves a small portion of my plate for the beige stuff like mashed potatoes and gravy.


Float Away
Wherever I am, there’s plenty of water nearby. I try to drink a full glass before every meal. It serves two purposes: First, I feel fuller and I’m less likely to overeat. And second, it helps my digestion to flush the fat.


Earn More
When I've already spent my calories for the day, but that pumpkin pie is calling my name, I earn more calories for the budget. I go for a run, hike, or walk. Sometimes I’ll play in the snow with the kids. With an hour of exercise, I can earn an extra 400-600 calories for the day.


Deck the Halls
I try to stay busy and off the couch. Boredom snacking doesn't add to my enjoyment of the holiday, but it does add to my waistline. I plan activities for me and my family that aren't centered around food. Like going caroling or making holiday cards. It keeps my hands and mouth occupied with something other than eating.


Peace on Earth
The holidays can get crazy. I de-stress and avoid emotional eating through meditation. Every time I want to reach for the tub of ice cream to soothe my frayed nerves, I take a few minutes to breath and meditate instead. I prefer a couple of yoga boxed breaths. Inhale for four counts. Hold for four counts. Exhale for four counts. Then hold again for four counts. Works like a charm to focus my brain on what I really want, rather than the momentary satisfaction of what I think I do.


Forgive and Forget
Everybody has bad days. After I've had one, I look at what went wrong and why I went over the budget. Then I commit to myself to do better -- then let it go. It doesn't help to beat myself up over past mistakes. That’s one of the tricks that has led me to lasting weight-loss -- banishing the Ghosts of Fat Past.

Stacking Up a World Record

Today is Guinness World Records Day. And hopefully, I had a small part in breaking one.

There is something called sport stacking. It's where you take a bunch of brightly colored plastic cups and stack them quickly into specifically ordered pyramids and towers. When done competitively, it's timed. It's even an event in the Junior Olympics.

Today, the World Sport Stacking Association sponsored their 7th annual Stack Up. They asked people around the country to play this sport for 30 min today so that they can beat the World Record for Most People Sport Stacking in Multiple Locations on One Day. (Yes, I didn't realize there was a record for that either)

They hope to have 450,000 people participate, mostly children from schools. It turns out, this sport is great for kids. Stacking enthusiasts claim the sport engages both the left and right sides of the brain, is great for hand eye coordination, and improves attention and focus.   

The Stack Up came to my attention through my newfound job, working as a correspondent for the local paper, the Daily Herald. I went out on the assignment and met a PE teacher who was just about the coolest lady ever. I wished I had someone like her as a gym teacher when I was a kid. As part of her curriculum, Angela Anderson, has the kids practice sport stacking. She said it's great because any kid can do it. With a little practice and a timer, it is a great way to help kids find success and show them that they are improving. She believes it gets gets involved and engaged in a fun way, teaching them focus and discipline.

I went to Coach Anderson's school for her Stack Up, and I was blown away by how much fun these kids were having.

I interviewed a few of the kids, and they were all so excited to be involved. Many of them practice at home and will keep playing after today.

These kids are building a sense of accomplishment already without even knowing it. They are finishing things and working through play. 

I've talked a lot in my book and on this blog about building up accomplishments or "finisher medals" and how that helped me overcome my poor self image, esteem and depression. When the results of the Stack Up are verified, kids around the world will know they had a hand in breaking a World Record -- me too.

 That's a pretty awesome finisher medal if you ask me.

Last day of Goal Rush

Today is the last day of my month long goal rush. I gave it my all, but some days were better than others. The thing is, even it didn't go perfectly, I feel great.

Sometimes it's not the end result that is the reward. It's the effort it took to get there. I've learned I feel much better without the Halloween candy (If I'm gonna gave chocolate, it better be the good stuff). I slept way better on the days I found the time to exercise. And I once again confirmed that Life cereal is a gateway snack for me.

When I look back at this past month, I will not be counting the days I screwed up. I will counting the days that I tried my best. Plus the fact that I made it the whole month without just saying, "Screw it" and eating a pint of Ben and Jerry's.

How did you do and what did you learn? And for anybody that got through the month alive and tried their best, you deserve a finisher medal!

Cover Girl Dreams

I am so excited! In two months the book, Finished being Fat, will be released. But it's available on Amazon for pre-order now. 

Cedar Fort did an amazing job on the cover.


A year ago, I was trying to put all my thoughts and experiences to paper. Figuring out how to share my journey in an honest and funny way. Now that dream is coming true. It's a completely surreal experience.

I have no illusions that this book will be on the New York Times bestseller's list. (But I wouldn't complain if it ended up there ) I just wanted to share my story and maybe help a few people like me. People that feel trapped by past failures and are tired of the little voice in the back of their saying, "I can't because I'm a loser that can't finish anything right."

The title of this blog post is somewhat tongue in cheek. I may have lost seventy-five pounds and kept it off, but I will never be Ms. Universe with tight abs. I will never be society's vision of a "Cover Girl".  A few people have already pointed out that if I want to be a "fit" role model, I should make sure I look like one. Sorry, but I look like any other mom in the grocery store, not Jillian Michaels.

But that's the pot of gold I found at the end of my journey. Being okay with me, from the inside out. I'm really excited to share my adventures with everyone, and cheer them along on theirs.

The Last Hurdle: Goal week 4

Tomorrow starts the last week of goal rush. I made it through Halloween without eating all the kids candy. But I am really struggling with one of my goals. Late night snacking. This past week, I have been going over the final proofreads of the book before it comes out in January. With two little girls, about the only time I have to do it is late at night. I keep reaching for the life cereal, or a pita with some hummus. Not terrible food for me, but extra stuff that my body doesn't need.

What is it that makes us eat late? Lower inhibitions as the night wears on? Or boredom? Stress?

Don't know. But it's like a bad one night stand (not that I'd know anything about it personally), I wake up in the morning roll over and find the evidence of last night's indiscretion. The paper plate on the floor, the bright shiny wrapper - whatever - it all builds up to a big guilt sandwich for breakfast.

With one week left of goal rush, I'm recommitting myself. I'm going to make it through this week without any errant snacking.

Are you struggling with any of your goals?

Portion Control - Halloween edition

It's Halloween, and you know what that means -  kids returning home with a big pillowcase or otherwise giant bag of scavenged treats.

Want to avoid this?

Have this?

After your little pillagers walk through the door, you probably temporarily confiscate their sugary plunder to check for tricks and unsafe candy. Consider this, loading up on candy is, in its own way, unsafe. I'm not advocating taking any candy away. Walking for a mile or so in an itchy costume is hard work and they have earned those goodies. But try portioning it out for them. Put 5 or so treats into a sandwich baggie and dole them out once a day. It's great since it makes Halloween last a little longer (always a good thing), avoids the sugar crash (and the resulting tantrums), and the tummy aches (because cleaning up throw up is definitely on the bottom of my todo list).

You can even bring the little ones in on it. Have them help you pick what treats go in which bags. My kids love stuffing things, so they get a kick out of counting then sorting the candy into little bags.

While this works especially well with young children, older kids might not be so enthused. This is where you have to decide what you want to teach as a parent. Portion control issues is one of the leading causes of obesity. I believe it's important to start early, teaching the right size meals and treats for their little bodies. So I suggest for older kids, talking to them what you're doing and why, then having them help decide how many candies go in each baggie.

So have a Happy Halloween from Finished being Fat. And remember, no snitching treats in between trick or treaters ringing the bell. (ok, maybe just 1 per hour. But that's it and only if you jog in place while you're chewing)

Getting Back on the Carousel Horse

Today I went for a five mile run. It's the first time I've run in more than two months. Some of you know that I've been recovering from an injury. I cracked my kneecap hiking when I tripped and fell knee first on a rock.  Apparently, I'm still not the most graceful bull in the china shop.

For the past 2 weeks, I've been attempting to find time to start running again. Okay, in total honesty, it was less about time and a whole lot more about reluctance. The run was a long time in coming, and I was not excited in the least to try it. I just wasn't sure I wanted to put myself through pulled and torn muscles, like what happened during marathon training. More than that, I was just plain old scared.

But last night I thought of my daughter. A while ago, she fell off the horse at the carousel. She's been super skittish about it every since, flat out refusing another ride. Until we went to the zoo last month. They have a wild animal carousel, more specifically, one of the "horses" was a buffalo -- my daughter's favorite animal. I had to drag her off of that thing before the zoo closed.

She conquered her fear by going and doing. As adults, I think that we have more baggage to carry around, so it's harder to let go of it and grab that carousel horse  (or buffalo) with both hands. Whether it's getting back into fitness after a baby (read baby weight), or trying to lose weight for the 20th time after having regained it all back. This applies to coming back to anything and trying it again-- you feel like you're back at square one.

Don't start at that square one. Start on a triangle instead by looking at your goal in a completely different way. If you feel like maybe you've failed before... reset. Take a new path, one that starts with wherever you're at today and moves forward. It's not about what's happened before, it's about what's happening now. And as long as you keep going, you're succeeding.

My run today was slow, I think taking the carousel horse would have been faster. I was actually ready to turn around after the first half mile. But I kept going. I put those running shoes back on and became the horse. Time, pace, run or walk -- it doesn't really matter. It's all about the satisfaction of having completed what I set out to do.

The Running of the Kindergartners

This morning I did another race... sort of. My daughter's school had a fundraising 5K run. The younger kids, like my daughter, Lily, ran one mile.

One mile is a long way on short kindergartner legs. Though everyone charged out of the gates like bulls, within half a block, we noticed one of Lily's little buddies falling behind. Last month, he had fallen off his bike or something. He said his back still hurt and he didn't want to run. In fact, he just wanted to go home.
Lily volunteered us to walk with him, so the three of us kept trucking down the street, hand in hand. Inevitably, we moved to the back of the pack.

Since the fun run was at 10:00 am, not everyone's mom could make it. I became the lonely straggler magnet, collecting the slow and left behind. At some point, I had gained charge of 6 kids, all holding hands across the width of the street.

At the half mile point, we were passed by the sixth graders on their second mile lap. One of my race buddies said he was sad because that meant he wasn't going to win. Lily, my little Jr  finisher, matter-of-factly explained that as long as we made it to the end, we would all win.

I darned near cried. It was one of the proudest moments I've had as a mother. This past year, I have worked so hard to instill the philosophy of finishing into my kids. I want them to have that firm foundation of self esteem that finishing brings. Not the wall of failures that I hid behind until I finally learned how to finish. Today is proof that my efforts are paying off. Lily corralled and encouraged our rag tag band of 5 and 6 year olds. At least until the finish line was in view, then the kids promptly took off at full speed to cross the flags.

There's something magical about a finish line. I know that even after running miles and miles, that sight gives me new strength to run faster and push a little farther.

So teach your kids to look for those finish lines in everything they do. Encourage that can do attitude with the philosophy of finishing, "Not everyone can win the race, but everyone can finish". Then they'll never feel like losers as long as they never give up.

Courage to keep going - Goal rush week 2

Today starts the second week of goal rush. If you have no idea what I'm talking about, check last weeks posts.

So how are you doing on your goal or goals? Now is a really good time to look at them and maybe adjust is needed. If one hour at the gym is just killing you, or it turns out that time is not on your side, maybe try making sure you get a half hour of some type of exercise. Mow the lawn, rake the leaves -- hit exercise and chores with one stone.

If you've stumbled a bit last week, (I've had my own blips as well) remember that we are not perfect people. The only way to lose goal rush is to give up and not even try. You can still succeed as long as you keep at it.

That is the whole point of the philosophy of finishing. Knowing that I might mess up, and that I won't be the best at something -- but pushing through to the finish. That means trying to reach those goals everyday, even if that pint of Ben and Jerry's found its way into my stomach somehow.

If it's tough, that's okay. Modify if you have to, but maintain your bravery and courage and do it anyway. At the end of the month I want all of my readers to look at the effort they've put in, not count all the days that they've messed up.

So keep it up. If you need some back up, friend me on Facebook and I'll be the nut cheering you on in the peanut gallery. Send me a line and let me know how I can help you.

The Definition of Brave

brave/brāv/

Adjective:

Ready to face and endure danger or pain; showing courage. From Dictionary.com

You might not guess this from meeting me, but it's true. People terrify me. Attribute it to years of being bullied, or whatever. But to this day, my teeth still chatter when I have to meet new people. And if the topic of conversation is me? Well, let's just say there had better be a bathroom nearby.

Today, my publisher called to say that a reporter wanted to do an interview with me about Finishing. I smiled (not that they could tell on the phone) and said I'd be happy to. Then I hung up and wanted to toss my cookies.

What if froze or sounded stupid? What if I ruined any possible chance for the book's success before it was even out?!

A mini freak out later, I called a very delightful reporter, by the name of Cody Clark from the Daily Herald. He asked some great questions about how to finish and reach your goals. Within minutes, my stomach unclenched and I was at ease talking about my passion -- finishing. The interview was actually fun, not really scary at all.

The point of this story is to talk about being brave. I'm going to disagree with dictionary.com. For me, being brave is when there's something I don't want to do, or that scares the jellybeans out of me -- and I do it anyway. 

There's a lot of those moments on the way to reaching our goals. You can either turn tail and run for the safety under the bed, or close your eyes and step forward anyway. And when it's over, you might wonder what the big deal was in the first place -- like me with the interview. Or you still might be terrified. In the case of the latter, you get extra bonus stars and finishing it should be that much sweeter. 

Fighting lions and tigers sometimes isn't nearly as tough as fighting the demons that tell us that we can't. And to those of you that do battle with those negative voices everyday, you have my admiration and utmost respect. You are brave, and you totally rock.

Courage to start: Goal Rush Day 1

At yoga today, a friend pointed out that I can be a little scary sometimes. To be honest, he said he wanted to throw something at me. Sometimes, I forget that where I am now, is not where I was two years ago.

Shoe to the head taken.

The goals I listed in the last post are what's right for me at this stage in my life. Two years ago, my goal was to just wake up and crawl out from under the blanket. Then, maybe get through the day without cringing in the mirror. If I was super lucky, I might go outside.

When I look back at where I was then to where I am now, I get a little over excited. I want to share what's working for me now, and I forget what it was like to cry at the mere thought of signing up to go to a gym. Let alone workout for a whole hour at one.

But that's the great thing about Finished being Fat. Wherever you are right now, is the perfect place to be today. Whether you can run 10 miles or walk for ten minutes. Maybe even wanting to walk for ten minutes is an improvement.

So I'm going to start giving a few different levels of advice, because it takes time to work up to the big goals sometimes. And the little ones are every bit as important and get you that big satisfaction of finishing. If choosing three goals this month is a little scary or intimidating ... try one. Maybe make an effort to park in the farthest spot away from the door. Or take the stairs at work instead of the elevator. Try looking in the mirror and saying one nice thing about yourself.

Remember that starting small can lead to big things. Or in the case of pants size, smaller things. Sometimes the hardest part of making a change is having the courage to start. The next step is finding the courage and will to finish.

Start with me. Finish with me.

Goal Rush - October

You're invited! Join me in a Goal Rush. That's where you pick 3 food and or fitness goals and achieve them during the month.

When you're picking which goals, make sure you choose something you can control. For example, making it a goal to lose 5 lbs this month would not be a good choice. You can't control what your body is going to do. Instead decide not exceed your calorie budget of X per day. Then the weight is likely to follow, but regardless, you will have succeeded in following through with your promises.

Pick 3 things that will lead to improved health and promote good behaviors. Here are mine:
No food after 6:30 pm
At least an hour a day of exercise
Eat at least one fruit or veggie with each meal

The key to success is making sure you promise to live these goals every day. Then at the end of the day, give yourself credit for a job well done. Each night you should feel the glow of accomplishment that you have lived up to your word -- to yourself.

Here's another success tip: accountability. Declare it to the world. Make sure your friends and family know what you're doing. Please, use the comment section on this blog to lay out your goals.

Goal Rush is Oct 15 - Nov 15. Just in time to get into healthy habits before the holidays.

I'm also starting a Finished being Fat page on FaceBook. I want it to be a place for news and updates, but also a supportive community for advice and love as you work to reach your goals in life.

See you there and good luck on your Goal Rushes!!

Snack Smart: Egg-cellent protein

Remember those commercials -- The incredible edible egg? This food is often slammed for cholesterol, but it has good fats as well as a complete protein with a full compliment of amino acids.

I am not advocating swallowing a half dozen raw eggs or anything, but a couple, hard boiled or scrambled, makes for an excellent small meal. Or add lots of spinach or fresh veggies to make an omelette. Be sure to skip the greasy butter.

Whenever possible, try to use organic or farm fresh eggs. From chickens not fed antibiotics or steroids. Here's what I collected from my gorgeous gals this morning. Perfect dinner for me and my two kids. And easy enough that even I can't screw up the cooking :)

Color Me Rad - A gateway race for fitness and fun

So this past week, I had the opportunity to be in Knoxville, Tennessee to help set up and organize things for the Color Me Rad 5k. For anybody not familiar with Color Me Rad, it's an awesome no pressure, maximum fun run where the racers get pelted with colored dust. And at the end, everyone gets their own "color bomb" to throw in a big color toss.

It's a great chance to get a group of friends and family and show off your best "character."

You start out clean, and then after 3.1 mile, you look like you were caught in a Skittles factory explosion.

To show you, I took a photo of a really neat set of newlyweds. As in, just got married the night before.

Looks like a pretty "rad" start to the honeymoon.

When I give presentations on weight loss and fitness, alot of people I talk to don't want to run because they think it's too competitive and they are slow. Well, I want to tell you that's not a valid excuse. There are races like this all around the country -- family friendly-strollers-welcome, come as you are or want to be, and if you try to get a personal record on the course - we might just throw extra color to slow you down.

This event is all about everything I teach with the philosophy of finishing. Finish what you start, get those 3.1 miles behind you, and have the best time possible while you are doing it.  Then you'll have rainbow boogers and earwax for a few days as a bonus.

If you want more info about Color Me Rad races or to find one near you, visit colormerad.com

I invite you to join me in St. George, Utah for another fun time in early November. Tickets are available now.

Not So Great Expectations

The diet culture in America has so many myths and lies, it's nearly impossible to navigate.  The one I believe is the most damaging -- the idea that if we just diet and exercise, we can all look like Kate Beckinsdale. Or for the guys, if you lift enough, you can be ripped like Gerard Butler in the movie 300.  And if you don't look like that, then you are not trying hard enough.

Surprise, these not so great expectations are often make your diet efforts stall. Or reverse. We need to understand that our bodies are all different. Not just metabolism and whatnot. But our healthy and ideal selves. Some body types will always be hippy. Some will be sticks with no curves no matter what.  And that's okay. Be healthy. Get your body into a place where it functions well. Where you burn fuel efficiently and have good fitness.

So stop expecting what will never be and look forward to what you have ahead as a healthier person. And then love whatever that looks like. Even if you've can't get that 6 pack. Or that flat tummy after the 2 kids.

I challenge you to have the courage to start. Even if you've failed a hundred times before. Approach it differently, with no goal of supermodeldom. You can succeed and finish being fat, find a healthier lifestyle, and still not be a barbie clone. I promise.

Snack Smart: Dessert Budget

Anyone who has ever tried to go without sugar or treats can probably tell you... it doesn't last very long. And if you fall off the dessert wagon, it can be a rough landing. Here's an idea to try.

Within your daily budget (caloric budget) allot 100-200 calories at the end of the day for your favorite treat. (chocolate!!) but there's a catch. If you blow your budget by the end of the day, and don't have enough calories left in your bank... no treat for you. Reward yourself for sticking to your goals and calorie count. And you are having just the right sized portion too.

Sometimes, this is what helps me resist the chips or the extra big lunch -- knowing that at the end of the day, I have a favorite goodie waiting for me.

Fitness Tip: Modifications

Now that I'm a fitness instructor, (sport yoga), I've come to really appreciate the importance of modifications.

A lot of people are afraid to go to fitness classes because they feel they might not be up to snuff physically. It might be too hard. A good teacher will be able to tell you low impact modifications or how to lighten up on weights.

I have people in my yoga classes that can put their feet behind their ears. In the same class I have a man that can't touch his toes. So I make sure to give a few versions of the same pose so that everyone gets just the right workout for them.

So don't be afraid to speak up if something is a little too tough for you to do right now. If you have a quality instructor, they'll give you a few options to tone it down a notch or two.

Rich Tummy, Poor Tummy

Today I have a word of advice, a cautionary tale really. If you have been on a restrictive diet, or recently cut foods out - go slow when you re-introduce them.

For the last month, I have been eating really well as result of the No Crap challenge. Then a few days ago it was my father in law's birthday. We had a birthday dinner in his honor. His girlfriend made yummy chicken enchiladas, but they were extremely rich and creamy. I haven't really had anything rich for a long while, so while it tasted good at the time, I have been paying for it every since. My system just isn't used to processing fatty foods like that, so my poor tummy has just been in agony for days.

The moral of this story is, when you haven't had a food in a long time, don't have a big amount of it. Just a dab will do ya. Give your body a chance to get used to it again. This can be especially true if you are going from a low or no carb diet, than all of the sudden start eating carbs.

It's good to switch things up and confuse your body, like in muscle confusion strategies or calorie varying techniques. But be careful and don't surprise your tummies too much or you'll be moaning and groaning like me.

No Crap Challenge: Undone by pumpkin bread

It's been a week since my last post. I apologize. When I'm under a book deadline all my time gets budgeted to that first

I thought I would take a minute to update you on week three of how the no crap challenge is going. Or isn't.
I was doing great, feeling really good, actually lost about four pounds. Then disaster struck.

I was at kneaders having some chicken noodle soup with the family. They have a sample basket. This time it held slices of pumpkin bread. I love pumpkin bread! So, unthinking, I grabbed a slice and ate it. Did not even consider the sugar content. After a few weeks of no sugar I had completely curbed my cravings. After one itty bitty slice of the sweet bread, the cravings came back with gusto.

I want to shove everything in my mouth. It's terrible. I'm using my will power, but it's not easy or fun. But more interesting, I thought, was how that little bit of sugar ignited cravings.

Think about it. If you start your day with a sugary cereal or syrup on pancakes, are you dooming yourself to want more sugar for the rest of the day?

Food for thought.

Budgeting Time

If you read this blog regularly, you are familiar with the concept of the calorie budget. I have recently learned that other things need to exist on a budget... aside from my credit cards.

Time is a tough thing to learn to budget, and there is no way to borrow it. You can't take out a line and pay it back later. There are only 24 hours in a day. How you divide that time is your budget. If you allocate too much time to a goal, and not enough for sleep, everything suffers.  On the other side, if you don't allocate enough time to your goal, like marathon training or fitness, reaching that goal will be next to impossible to read.

It's a fine line of finessing. One I don't have quite figured out yet. I'm done with marathon training, so I have that chunk free. I finished certifying as a yoga instructor. But now I am working on the rewrites of a third book, a young adult fractured Oz fairy tale, and it is eating all my time. If word count is any indication, it's getting fat.

The point is, I am making a choice. By budgeting my time sitting and writing, that means less time to hit the gym. Less time reading to my kids. No time to do housework. If I was attempting to write a book and run a marathon and have the perfect house... guess how many of those goals I would actually achieve. A poor time budget often leads to quitting a project in the middle. Finish it. Put in the time and effort necessary to get it done.

Choose your goals wisely, then budget your time with equal care.

Snack Smart: Fruit Ap-peel

I don't care what so called experts say, fruit makes a great snack. You've probably heard its bad since its high in fructose. Yes, that's true. But not high fructose corn syrup, natural god made sugars. And the creator is pretty smart. Fruits have a build in mechanism to help break down and transform those enzymes.

The peal

The fiber of the peal has a chemical effect on how we digest the fructose. So it drives me crazy when people go to all the trouble of pealing an apple. Don't! It's not a PB&J sandwich you take the crust off of. Teach your kids to like it with the peel.

Obviously you are not going to eat a banana peel, or an orange rind. But things like apples, pears, peaches, plums... Leave em be.

Food is not a bandaid

This has been a tough week for me. The No Crap challenge has been tough to keep when there's so much crap going on.
I've always been an emotional eater. When things are good I celebrate with a milkshake. When things are rotten, I devour a cake.  It's taken a conscious effort to break that cycle.
 And I'm not going to lie. Sometimes that first bite still makes it to my mouth. And then I think, "Betsy what are you doing? Is this going to make you feel better? No. You will only feel worse because you let yourself down and you'll regret it. So stop."

Food is not a bandaid. It can not make the pain go away. I might cover it in chocolaty goodness for a second. But then the guilt will kick in and you'll feel worse. If you really want to feel better, go for a run, or a walk, or a dance. Get those endorphins pumping and give your brain a pick-me-up.

Snack Smart: Read the label, not just the bold print

Here's a little lesson for ya. I was in Costco today, buying protein powder. The muscle milk mix had in bold face on the front 32 grams protein per serving. The cytosport mix said 27 grams per serving.

Duh, I grabbed the muscle milk. While pushing around the cart, I took a closer look. Apparently, muscle milk's had two serving possibilities listed. One scoop was 155 calories. 2 scoops was 310 calories. Guess which one they were touting on the front. That's right 32 grams equals 310 calories.

I went back to check on the cytosport They were only one scoop equaling 140 calories with 27 g protein. Why the huge discrepancy? Because muscle milk puts more 'stuff' in their mix to improve the taste. But it doubles the calories. If they had put the single scoop count on the front, they wouldn't compare and they would lose the advertising game.

Make no mistake, the food industry is playing a big game for your dollars. Pay attention and read the labels. Don't let yourself be fooled by a tricky marketing ploy.

Fitness Tip: Cross Training

Having a sport or activity that you like to do is good. But it's important to branch out and cross train too. Think about it. If all I ever did for exercise was run, my running muscles would get over worked, while my non running muscles would atrophy. So runners should cycle, and vice versa.

Cross training is an excellent chance to give your primary working muscles a break, but still make sure you meet you caloric burn goal for the day. My favorites are the classes at the gym. Like Zumba or insanity. Maybe pick up a tennis racket or go for a swim. You might feel like the literal or proverbial fish out of water when you do something different for a change. But that's okay. Your body will thank you and become more evenly 'un-rounded' as a result.

No Crap Challenge

I'm down to goal weight again. But I still feel like crap. In talking to my friend, she implied it's probably because of the crap food I use to fuel my body. You are what you eat and all that.

So on Monday, I invented the No Crap Challenge. It's 30 days with no fried foods. No refined sugar. And no enriched white flour.

As of today I am 4 days crap clean. Suprisingly, I am less hungry than I've been in weeks. The cravings have subsided mostly. Amazingly, I even resisted the cinnamon roll my friends shoved under my nose. (They are my kryptonite)

I'll keep you updated. Just to be clear, my calorie budget hasn't changed. I'm not trying to lose any more weight. Just fuel my machine like a high end Ferrari instead of a POS Pinto.

Snack Smart: Healthy chicken nuggets and fries

My kids eat utter crap. It's totally my fault. Well I'm trying to fix that. Their fave food is Dino nuggets and fries. They tend to turn their nose up at anything else. So here was my attempt from this weekend.

The chicken isn't dried or blackened, so you can tell my husband cooked it :)

Of course me kids wouldn't eat it... At first. I told them daddy made healthy chicken nuggets and fries. The nuggets were naked and the fries were squished. Behold, 10 minutes later the plates were empty.

Have figured out any healthy ways to remake the classics or your faves?

Park City Half Marathon and the Philosophy of Finishing

So yesterday was the Park City Half. Nothing particularly worth noting about the race itself. My knee hurt when I started, it hurt worse when I finished.

What I thought about while I ran was more than the beautiful scenery, even though Park City is a gorgeous race. It was more than, "Wow I really hate these hills".  I was thinking about how exactly one year ago, I reached my goal weight and my goal of running a full marathon here in Park City. And that in the one year since, I have kept the weight off and kept running. This race gives me my 6th finisher's medal. They are a constant reminder to me of my Philosophy of Finishing, "Not everyone can win the race, but everyone can finish."

My husband was there with me last year and ran the marathon as well. He hasn't run a step since, but he was waiting for me at the finish line. Because he also believes in the power of the finish. It's not just about fitness or weight goals. Finishing should be applied to any aspect of your life. He really set this to work by going back to college after he quit 10 years ago. Now he's ripping through all the classes he needs to get a degree in Biology with a Computer Science minor.

So I want to take this moment and tell you, the reader, that whatever you have left undone in your life --  you can finish it. It doesn't matter if you're not the fastest, or a spring chick any more. Just get it done. Get that finisher's medal around your neck - either real or metaphorical - and you will find that the weight of your accomplishment will lift a weight that has burdening your spirit.

How Do You Tell a Loved One They're Fat?

YOU DON'T!

poking the stomach fat

If they are truly overweight, I guarantee you they already know.

Parents, if your kids are overweight, don't sit them down and tell them so. I had that done to me and it scarred me for life. You are the parent, lead by example. Make healthy changes without making it a body image issue.  If your kid comes to you with a concern, then you can address it. Lovingly and without judgement. You can give them ideas to improve their lifestyle, not how to fit into smaller jeans.

Spouses... beware. Trust is a delicate issue. Never tell them unsolicited that they have a weight problem. Don't lie if asked either. Once again, subtly lead by example and work together to have a healthier lifestyle. I promise that you will create a world of issues about rejection if you start hinting about your partner's pudge.

Friends... Oh boy. Depending on your relationship, you might have more latitude. I only offer advice if asked. But I will full on tell you if those jeans make your butt look big. But only if you ask me. Or if it would be a crime against humanity to let my bud go outside and be seen in public.

In case you didn't catch the common theme, don't point out other people's flaws unasked. Work on your own. If you are asked, offer support and honesty. Find solutions, not problems.




free image courtesy of freedigitalphotos.net

Snack Smart: The Road Trip

Ah, the dreaded road trip. The bane of any dieter's existence. The cure? Plan ahead!!

If you know you are going to be driving for umpteen hours, bring your own snacks. Don't rely on gas station stops. You will end up getting the Twix or something equally not good for your. Pack your own dehydrated fruit. Or nuts. Pre-portion them out like I showed in Portion Control Made Easy. That way you are not eating the whole bag of trail mix. (Has more calories than you might think. Good for you though)

Plan ahead what you are going to eat if you stop at fast food along the way. Or use a smart phone app that tracks calories. That way you can make a good informed choice if you have to eat at those golden arches.

Fitness Tips: Marathon Training Tips

Sometimes the best thing I can do is point you to some super info that someone else has posted.
Here's a great article run by Shape magazine last week. 25 Marathon tips to get you across the finish line.
http://www.shape.com/fitness/training-plans/top-25-marathon-training-tips

Setting an Example

Do you ever feel like you're being watched?

If you are a mom, then you know exactly what I mean. Children have an amazing capacity to soak up behaviors like little sponges. So what are you giving them to learn?

It is an established fact that overweight and obese parents are more likely to have overweight and obese children. Why do you think that is? Genetics. Maybe a little. But more importantly, we share eating habits as a family. If mom has dessert after every meal, the kids will grow up and expect that dessert is an essential part of dinner rather just a treat. 

What about exercise? My family growing up did a lot of wonderful things together. Not one of them was active. Lots of learning, reading, playing an instrument, etc. No sports, no hiking or biking. So as an adult, I didn't have any of these things in my repertoire. 

free image courtesy of freedigitalphotos.net

You don't have to shove your kid on a treadmill for 30 minutes a day (That was done to me. Don't do it!) Lead by example and family fun. Show your kids now how to lead a healthy HAPPY active lifestyle. If I complain constantly about working out and being on a diet, I guarantee my little girls will grow up having issues too.

Full Body: Get Over It

This last week I went to REI for a new pair of pants to hike in. I tried on a pair. It fit perfectly around the waist.  Not so much around the thighs. Yikes.
I'm long waisted, so my sides dart in a good bit. That part's nice. But I have tree trunk legs. They drive me nuts when I try stuff on.

I complained to my husband who promptly said, "Get over it." He then told me that I looked great and so what if THOSE pants wouldn't fit right.

Upon further reflection, I think we often take a very micro look at our flaws or instances where one article of clothing or one photo doesn't look right. So what? Is that the whole of our image? That one photo? That one body part?

So I will keep trying to "Get over it" and focus on the whole presentation. I suggest you do the same.

Free image courtesy of FreeDigitalPhotos.net

Snack Smart: Add Some Caliente

A little heat can go a long way. It also serves as stopper from eating to much. This week I made Huancaina sauce (Peruvian cheese sauce) for a class presentation. It has a lot of cheese, but it also has aji amarillo, yellow chile paste. It really keeps you from using way to much, but it's so flavorful. Traditionally it's served on potatoes, but you can use it as a dip for veggies too.

I don't use a recipe per se, its largely to taste. But this is how I made it

Mix together equal parts cream cheese, cottage cheese, and queso fresco.
Add evaportated milk to make the mixture sauce like.
Add seasoning: Salt, pepper, garlic powder to taste.
Add the aji amarillo paste a spoonful at a time until you reach your desired spiciness.

Blend together until a thick and creamy. If it's too thick, add more milk. Too liquidy, add more cream cheese.
Tada! So easy, even I can do it.

Bien Proveche

Fitness Tip: Don't Overlook Yoga

In an effort to burn the most calories in our workouts, yoga and other stretching often gets overlooked. It's true, that unless you do hot yoga, or power yoga, you won't burn a lot of calories in an hour. But physical fitness needs to go beyond the calorie count. Yoga is great for body and mind. It improves flexibility and aids in injury prevention.

One thing I hear a lot of is, "I can't do yoga. I'm just not very flexible." Well, duh. That's why you go to yoga. It's not about putting your feet behind your ears. It's about being in tune with your muscles and making progress. Egos get left at the door. I teach yoga and I can't reach my toes in forward fold with a flat back. It's all about the process.

So keep in mind that while yoga is low calorie burn, it creates those long and lean beautiful muscles we all want.

The Plight of the Scale

The weight was dropping off. I had just dipped below the 148 mark. Then the scale read 160 the next day. Then 5 minutes later 135. then 170 on the third try. Finally it gave up the ghost and read Err.

I was freaking out. Which number was right? I was hoping it was closer to the second try, but I knew that couldn't be right. The scale was busted, I mean how you feel if someone stood on you day in and day out, asking if they were fat.  The poor scale. It has deserved its rest.

In the meantime, I have an opportunity to gain perspective. How easy is it to depend, even obsess on those little blinking numbers? It is a decent way to track your weight, but it can't tell us how we feel. Have you ever woken, feeling great in you skinny jeans, ready to conquer the world. Then you hop on the scale and find out that you have an extra pound or two of water weight today. Suddenly, you feel like a schlump.

The scale is a tool to be used sparingly. Not five times a day, or even once every day. Today, say thank you for your scale's service and give it a vacation. Focus on getting more in tune with how your body is feeling so you can let that be your barometer.

Snack Smart: Dried Fruit

Need a yummy low cal snack on the go?
Try dried fruit. Its portable and much easier to stuff in a purse or backpack than squishing and bruising that real banana or apple.

A word to the wise though, watch the label.  A lot of dehydrated fruits are candied. All that sugar adds up to big calories that you don't need. The fruit is sweet enough on its own. Bananas and apricots are notorious for this.  Look at the ingredient list, if they add sugar, pass it by.

My favorite is the Kirkland brand freeze dried fruit. Just apples in a bag. 35 calories. The perfect snack in between class.  Great for lunchboxes for the kiddos too.

Fitness Tip: Breaking it up

Is your morning workout the only time you are active during the day? Do you feel like you are stuck in a rut? Trying breaking your workout in two. Do half in the morning and half in the evening.  Give your body two chances to rev your metabolic engine. You'll also get that nice flood of endorphins twice too. If nothing else, try adding a light walk in the evening. Great for stress relief and a great way to keep your body moving and burning.

Definition of Failure

Every makes mistakes. Every one eats too much some days. I had one of those a few days ago. I made the mistake of getting into a BBQ wing eating competition with my husband. The place we were lunching at had bottomless wings.

A side note to dieters. Heck, to all people. Stay well away from the words from hell. Bottomless, unlimited, all-you-can-eat, etc.

Anyway, I got wrapped up in this wing competition and forgot my husband has hollow legs or something that he can stuff with food. He soundly beat me. But not before I had 20 wings. At 100 calories a piece.  Ouch.

I regretted it for the rest of the day and well into the next. But while the belly ache served as a reminder to watch my portions, I can't beat myself up about it. Learn from the experience, don't do it again and let it go. Yes it means that I probably won't lose any weight this week. But it says nothing else about me. The occasional screw up does NOT make you a failure my diet friends. It makes you human.

We are not failures when we slip and fall. It is only failure if we refuse to get back up.

Snack Smart: Chips and salsa alternative

Ok, hear me out. I was skeptical too. But it's actually good.

Salsa is pretty good for you. It's the tortilla chips that'll get ya every time. So try enjoying your snacky salsa with a different kind of crunch. Try celery or my personal favorite, baby carrots. Yummy and low calorie. Satisfy your craving without blowing your budget. Plus the 'caliente' in the salsa can help heat up your metabolism.

Give it a try and let me know what you think.

Fitness Tip: Liar, Liar, Pants on Fire

You work out, you're eating better. But the scale isn't budging. A lot of times, it could be because you have a liar in your midst. The fitness equipment.

Often times the elliptical, treadmill, or cycle can overestimate the calories burned by 30-50%! Well, if you use that number to calculate you net calories, you might be blowing your budget without meaning too.  Example: You are trying to budget for 1500 calories. If your elliptical says you burned 1000, then that means you have earned the additional 1000 calories. So you eat a total of 2500 calories for the day. And you are gaining weight. Because in reality you only burned 500 calories. And if this pattern keeps up everyday, the 500 calories over budget per day would make you gain one lb per week.

Fitness equipment is notorious for lying to make you feel good and get back to the gym. Here is a link that I like to use to calculate how many calories I'm REALLY burning.
http://www.webmd.com/diet/healthtool-fitness-calorie-counter

So if the scale is stuck, maybe you need to block out the info panel on the treadmill and recalculate your budget.

Fighting Fido

When you eat, do you have dog-like tendencies? Here's what I mean


Is this you?












Or maybe this one over the last buffalo wing?











Maybe this one hits home.. staring longingly and begging for a taste of the food you can't have.

Yeah, I'm right there with you. I had this epiphany yesterday when I found myself giving my three year old puppy dog eyes, hoping she'd share just a bite of her cookie. She didn't.

I need to better control my food behavior. I am not an animal, licking the plate clean or fighting for the last scrap of food. I'm in control. I decide what I will eat and what I won't. And if I've budgeted correctly, then there is no need to feel guilty. But swiping those last few fries off the kids plate... adds up real quick.

So stop fighting with Fido over the leftovers. Make your choices wisely and let the dog get the crumbs under the table.

Full Body: Take the darn compliment

Allow me to take you to my Spanish class today. When I handed my teacher the homework, she commented that I had "really nice arms". So what immediately pops out of my mouth? "Yeah if you like sausages."  To which the teacher responded, "You like sausages?" (she's from Peru... lost in translation)

Point is, when someone offers me a compliment, I feel the need to add a little bit of self deprecating snark. Do you do this too? Why are we so ready to see the bad and flaws, yet so reticent to jump on the success train?

In my pysch class, forever and a day ago, I heard it takes 5 positive comments to balance one negative. If you have a little inner critic, complaining about body parts all day, is it any wonder the scale leans heavily on the negative?

So here's what I'm going to do. I'm going to try to make a conscious effort to take the darn compliment.  With no additives. And not just hear it and brush it off, saying the snarky little comment in my head. Internalize what the person is saying. Give the person's opinion weight and validation.

Join with me in telling the little monkey in our heads to stop throwing poo. What's that song? "Accentuate the positive... eliminate the negative..."

Snack Smart: Foods that keep you slim - from Melanie Douglass

Today I am up to my ears in homework. So I am going to let someone else do the heavy lifting. This is a great article/video from Studio 5's Fitness Correspondent, Melanie Douglass.

http://studio5.ksl.com/?nid=56&sid=21275419

Check it out!

Fitness Tip: Coming back from an injury

One month ago I was running 26 miles. This week I'm topping out at 6. And even then I'm going slower than molasses.

But that is the point. After an injury, it's tempting to try and make up lost time. I know that's what I'm itching to do. I've just had 3 weeks of low impact exercising which means that I have burned about a 1/4 of the calories per week than I normally do. My weight loss is slow and I can see my calves turning to jello.

But if I tried to pick up where I left off, I would injure the healing muscles and be out for even longer. So when coming back from an injury, take your time. Literally. Make each mile a minute or two slower than pre injury. If you were at 60 minute sessions on the elliptical, try 30 minutes with stretching before and after.

Most importantly, listen to your body. If you feel sharp pain... STOP. Right then. Not after you're done with your workout. Sore is ok. Pain is not.

Injuries happen to athletes at every level. Stretching and slow increases in intensity will not only help your recovery, but help prevent injuries in the first place.

Full Body: Serenity Prayer for Weight Loss

I truly believe that the Serenity Prayer, used in AA and other support groups, fits perfectly for people with body issues.

Here's my version of the Serenity Prayer for weight loss.
"God grant me the strength to stick to a healthy lifestyle. Give me the will to persevere and change the things I can and accept the things that I can't. And the wisdom to tell the difference."

I can change my body into a healthy, fuel efficient machine. It can be smaller and sleeker and stronger. But no matter what I do, I can not be in my 20s again. I cannot change my body type into one of those slight elf like creatures. I can't get any taller. And my face will always have chubby cheeks.

So why spend precious time and energy bemoaning the aspects that I cannot change. Next time you get discouraged, think of this post and say my Serenity Prayer. Save your energy for the stuff you actually can change and let God bless us with the acceptance to love ourselves as we are.

Weekly weigh in 152.2 -1.8 lbs

Snack Smart: Salads are not always low calorie

Are you trying to lose weight? So you automatically pick the salad off the menu? Sadly, salad does not always equal low calorie or healthy.

Most commercial salads have cheese, croutons, some have breaded chicken or bacon, maybe guacamole. None of these things are bad per se. But they certainly hike up the calorie count. The worst offender is the dressing! You can easily use 300+ calories just on 2 tablespoons of dressing. Ugh that's a bag of M&Ms.

So make your own fresh and yummy salad. Here's mine: fresh diced tomatoes, cucumber slices, fresh lettuce. Tossed with balsamic vinegar straight from the cooking bottle. Not the vinaigrette dressing. Yum and under 150 calories.