Whats the fuel that drives you?

I've found that there's always a reason, a fuel, that drives someone to do something. That fuel can be powerful and long-lasting, or it can peeter out like gas fumes and cause your drive to come to a slow hault or a complete abrupt stop. It can be something that burns clean or gives off terrible pollution.

So, what drives you to lose weight? What's your fuel? I've had to ask myself that lately because my fuel was giving off some bad pollution...self pity and self loathing. Can't say I hated myself, that seems extreme. But I can say I was mad at myself and feeling out of control and the kicker...I was feeling fearful. What the heck was I fearing? Being out of control with my eating...gaining weight and not being able to stop it...being a fat trainer...being unsuccessful at what I suggest for my clients to do.

I weighed myself last week and was 145. What?? I was just 141 a few weeks back. That's what set off the pollution and I realized my fuel was dirty. I was being driven by fear.

How do I switch to a different fuel? I'm not sure of the answer. But, the dirty fuel of fear has driven me to keep a food log again. I lost a pound this week and I feel "in control" (which I understand is really an illusion). Do I really want to "control" this my whole life or can I just fuel the drive in a healthier way so as to not need to have "control"? I think the answer would be "yes". How to achieve that? I don't know. For now, what I resolved to do is to keep track, make healthier choices, practice self control and start being thankful for how I was made..."flaws" and all. Will my flaws really seem like flaws if my fuel changes? Maybe they won't be "flaws" at all when I change my fuel.

Fear driving any action is unhealthy. The only fear we should let drive us is a "fear" of the One who made us.

Getting Rid of the Sweet Tooth

H-O-L-Y cow! The ice cream I bought at Costco has 280 calories per 1/2 scoop! I did NOT realize this as I've had what I thought was a reasonable portion a few times in the last week. I thought I was about 150-200 calories, but it was probably more like 300. Nice. Ugh. Thanks sweet tooth. Thanks alot Costco Premium ice cream. It didn't even taste premium whatever that means.

The good news is that when I weighed the other day, I was 141. My goal is 140 by June 1st so I think I'll make it.

Funny this is when I get this close to a goal, sometimes I get lax. Why is that? I'm not that way in other areas in life. I'm typically a "finisher", an "achiever". I can't stand things being half done. So why do I find myself eating a sugar cookie for breakfast and having another after dinner when I'm 1 pound from my goal?

I don't know, but I did mention that since I was picking up the blogging again, I was going to use this as a motivational tool to change some of my ways. I'd like to blame my sweet tooth on my kids, but those that know me know I loved dessert before I had my boys. Not sure if I'll ever fully get rid of enjoying sweets, but I'm wondering if I can learn to enjoy them less often and in smaller amounts. Up until now, to control that, I try not to have goodies around my house and available. That way, if I have a treat, it's a portion (usually shared) and then it's over and done. Ethan made sugar cookies and they called to me this morning for breakfast. (Don't worry, I balanced it out with a cup of coffee and some greek yogurt ;)

So how will I tame the tooth? One piece of advice I read was that when we try to deprive ourselves, we tend to think too much about the things we desire and it becomes more consuming than it would be without the deprivation. It suggested that we allow "bad food" to have too much power over us...enough to make us fear that it will bring us down or cause us to fail. It seems silly to "type it out loud", but I think there might be some truth to that. What was suggested to overcome that "fear" and put food in it's place is to not label anything "bad food", not mark anything off the "list of things I can eat", and not exclude any item for "dieting". All food is open game. Then, they said when you crave it, see if you are hungry (physically). If you're not, wait until you are hungry and then get the thing you crave in a small portion and include it as a part of your meal. Supposedly, food will lose it's power because you make it "ok" to eat it and you eat it when you are hungry, with other food, and in the right portion so not to overinduldge. Hmmm...will power would be necessary for that one.

Another piece of advice I read was to satisfy a craving every time you crave it. Just satisfy it by eating it, savoring it, noticing how you feel when you eat it, taking it all in, enjoying it and appreciating it. Again the idea is to put food in its place and to not allow our craving and indulgences to cause guilt or feelings of failure. The gal that wrote the article I am referring to said she lost a ton of weight when she was able to free herself from the "good food/bad food" mentality and from the "I'm eating bad vs. I ate good" thoughts.

Not sure if I'll take either piece of advice. What I know is that when it comes to food, all things are permissible, but not all are beneficial. I think I need to learn that my body deserves to be taken care of. I need to give it what it needs, not just what my head wants. Not sure how I will learn this. I know it, but I need to believe it.

LOST

It's been months and months since I've blogged. I stopped blogging on this particular blog for a couple reasons, 1 is that I "lost my last" and was less motivated to write. Another reason is that my life got a bit busier with work and my 3 boys so I wasn't finding time to sit and write. But, I'm back. And as I took a break for a reason, I am back for a reason...for a purpose and a plan.

I *think* I've gained some of my "last" pounds back. Probably not more than 5 pounds, but I don't like it. Since helping people reach their goals is my job, I am always hearing about what others are doing to improve. I usually enjoy hearing it (and still do), but recently, it's almost made me feel guilty. I don't feel like I have any goals that I'm working towards. It's not that I don't have any goals...I'm an "achiever" (a strengths finder test told me this as if I didn't all ready know that I like to check things off of a list, accomplish much and work hard to do it). I always have something I'd like to have happen. But, I tell my clients this all of the time, unless you set out a road map, a plan, and the steps to get you from where you are now to where you want to be, most likely, we won't arrive.

Last week, I was driving around in a neighborhood, trying to get my 9 month old to take a quick nap before I went in to watch my 5 year old's preschool production for moms. As I was driving, I was talking on the phone. I didn't really have a plan as to where I was going, I wanted my son to take a nap and I needed to make it to the preschool on time for the production. I wasn't paying any attention to street signs, wasn't looking at landmarks and if I were honest, I was probably barely paying attention to anything much. When I looked at the time, it was time for me to get back to the preschool, but I didn't know where I was. I turned a corner and still didn't know where I was. I was lost. I knew if I kept driving in a certain direction, I'd probably end up in the vicinity of where I should be. I thought I was just north of the preschool. Several minutes later, I saw a road sign that I recognized and thought it would take me back to the preschool. When I came to the end of the road, it has lead me back closer towards home (south)than the preschool. I had no idea I had gone back that direction. I wasn't paying attention, strayed, got distracted and got lost.

That's how I'm feeling right now. Like I'm just driving around in my fitness and nutrition, not really paying attention or putting any effort into the details. I turn right and left when I have to or when presented an option, but I'm not paying any attention to where it's leading and I might be taking a few turns that lead me away from where I really want to be. I'm LOST in my lack of a plan.

I don't like the idea of "watching what I eat" for the rest of my life. I have never liked the "dieting" mentality. I am all about creating healthy habits. But, even as I make healthy habits and am surrounded by fitness and people improving all of the time, I can still make bad habits (like having a treat EVERY night after dinner...) I think bad habits will always be a possibility. I'd be lieing to myself if I thought I was exempt from them.

I think sometimes in life, we will not have the time, nor should we take the time, to focus in on a "plan" for fitness goals. We might just be maintaining and cruising around. But, I think it's in those times that we don't get so distracted or mindless (like talking on the phone while driving) that we make bad turn after bad turn. Instead, if take just one turn away from the destination, we know an easy way to correct and move back the other direction before getting LOST and too far from the goal.

Today, I started my food log again. I want to "lose my last" again. This time, it's not 10. It's 5 or less, but I don't want it to be any more than that so I'm making the road map and getting on the trip now.

This time, I want to tackle some other things that have not yet become a healthy habit for me. I would also like to put out here in the wonderful world of webbyness, another big fitness goal I've always wanted to accomplish. First things first. I will lose these pounds and then focus on those things. My goal, by June 1st, I'd like to be 140 pounds again (don't know what I am right now). I'll write in the other goals when I've reached this one.

Day 3 of the Fitness Advent Calendar

From frog squats (lower body), to frog push-ups (chest and arms) to the airplane (back and glutes), this is our exercise of the day. There are so many variations to this exercise. The video demonstrates some of those options.

For the beginner, using a modification, do 3 sets of 10 second holds. For the intermediate exerciser, do 3 sets of 30 second holds. For the advanced exerciser, hold in the lifted position for 2-3 minutes with arm variations.

For a major muscle simple workout, do one set of all 3 exercises from Days 1-3. Then repeat so that you do 3-4 sets total of each exercise. Easy to do when you're on the road! All you need is enough floor space for your body!

Directions:
1. Lay down on your belly.
2. Squeeze your glutes and anchor your hips and tops of your feet to the floor.
3. Keep your chin tucked so neck is in alignment with the spine.
4. Lift chest up to rib cage if you can.
5. Use modifications and variations where applicable. (see video)

Day 2 of the Fitness Advent Calendar

So if we're going to act like a frog in the lower body, might as well do some upper body huh? Push-ups! Frog push-ups! The great thing about push-ups is that they sculpt shoulders, triceps, chest and core! Multiple muscles all in one shot!

Beginners, do 1 set of 10 and modify by bringing the knees down if you need or only going down half way. If you've been exercising for awhile, do 3 sets of 10. Advanced exercisers, here's your challenge...do a set of frog squat hops from Day 1 then do a set of frog push-ups. Rotate the 2 exercises for 3 rounds of hoppin' happy fitness fun! If you still need more motivation, how about watching a Christmas special on TV and on every commercial break, do 1 set!

Directions:
1. Hands set up outside of the chest.
2. Start with knees under the hips then tuck your toes and lift the knees up off of the floor.
3. Staying in this lifted position, take your nose towards the floor while bending at the elbow.
4. Chin tucks so spine stays long.
5. Abs pull up to protect the back.

Day 1: Fitness Advent Countdown

(Click on the image above and zoom in to see the run down of our Fitness Advent Calendar. You'll find workout ideas listed on there as well as each day's exercise.)

It's here! 25 Days 'til Christmas and we're going to count it down with the gift of fitness to ourselves. Each day, I'll post an exercise, a little video demo and ideas of how to incorporate that exercise into your current routines or how to create a new routine utilizing the movement.

Your first Fitness Advent exercise is the frog squat. If you're a beginner, complete this exercise 15 times with a small range of motion (don't touch the floor with your hands.) If you've all ready been exercising, do 3 sets of 15. If you're an advanced exerciser, feel free to do all 45 together and add a small hop between each squat AND touch the floor each time. That's SURE to get the heart rate up and the legs leaner! We'll refer back to this exercise in other posts and we'll put it in with other exercises for a complete workout. For now, start small and get to hoppin' with the frog squat!

My 3rd grade son played animal tag in P.E. and was sore the next day which is unusual for young boys! I asked him what animal he was and he said he was a frog. Essentially, he did this frog squat WITH A HOP for 30 minutes of playing tag. So, he wasn't taking his time doing this squat, he was trying to hop away from someone! If you have kids and you need a bit of motivation to get this exercise in, play animal tag today!!! You're the frog and you're it! They'll love it!

Directions:
1. Feet wider than shoulders
2. Toes and knees turned out
3. Body upright
4. Sit straight down towards floor
5. Knees stay behind toes
6. Abs braced, chin lifted, chest open
7. Spine long as you squat and touch the floor
8. Hands on legs if you need to modify or support the back
9. Have fun!

Coming Soon!

The snow is falling, my bed is calling, but there's no stalling on our health goals! The holidays are almost here and I've got an idea for us to do together...Fitness Advent. I will post a daily exercise that you can do at home or on the road, no equipment necessary. There will be strength exercises, cardio exercises, yoga, pilates, and all kinds of games and workout ideas as we countdown the days until Christmas. The first post will be on December 1st! I will post the full advent calendar along with a video demo and exercise idea daily! Feel free to get your friends and family in on the countdown!