Keeping refocusing

Sorry I had taken a brief departure from blogging, I Swear it will never happen again ... EVER...
until next time ....

This is the same internal dialogue we have withourselves , every single time we slip up on our diet, isn't it ?

oops, never again , etc etc.

so why do we have it so many times ????

LOSING WEIGHT IS WORK!!!
its a FULL TIME commitment, more than full time , its like a parenting type commitment , it never really ends , not at 18, not at 21, not at 41, it goes on and on ...

so think , Would you yell at your child for having a cookie, when she should have had a apple? no most likely not ( and if you do you have some deeper food issues than I am qulaified to help with)

so , why do we beat ourselves up .
 my life is the very definitin of upheaval.

in the past 3 years , i have worked for 2 different outside companies, plus the other company I co own with my husband , plus this , i have moved half way across the country, been out of the home on work for over  a month , and yes, lost my diet way.

it happens to everyone , its  a journey not a destination. etc etc ...

trust your gut to tell you what you need.

you need to become one with your own anatomy, do not ignore it, but rememebr it is you TOOL to be WHO YOU ARE !!

embrace and welcome change, all change is growth!

this was me 12 years ago

this is me 1 Year ago, 

I am still a WORK IN PROGRESS!

Celebrate!! you have made it through

This summer myself and so many people i know and love and care about have had a difficult time in life,
mainly work related, but of course, being "dumb americans"

Life interrupts- going off track

Is it really going off track , or is it going off habits ?
 We all have habits, learning how to take care of yourself and eat better is no different
 its very easy to fall into older "comfortable" habits , eating poorly, not taking and making the time to exercise.

so what do you do when you find yourself there, i can give you a million platitudes about just pick yourself up and dust off and get back on track , the problem with that type of reasoning is it doesnt  help you actually change things


ok. 1. you have realized that you are off track , and want/need to get back on track
2 why are you off track ? stress at home at work , change in schedule , hormones ?
3 realizing why you are off track , you now need to scenario-ize the  proper solutions for each situation, you have been through in the past week

Is it impossible to eat smart when dining out?

The short answer obviously is no of course not.
The issue is your choices just like anything else in life we have ample opportunity to make good or bad choices.
The easiest is obviously where.
Rule of thumb if it has a drive thru. Avoid..

While I am aware that it is possible to make fantastic healthy choices at restaurants that have drive thru offerings

When you're first starting out on your change in life they're probably best if we did not go to those restaurants in the first place.
Since we know that much of the United States is epidemic related to the prevalence of fast food and poor nutrition choices it generally goes without saying that s the same places that help contribute to those conditions should be avoided.

Same thing for any place with a buffet. portion distortion is one of the biggest challenges to losing and maintaining a healthfull weight

If you have a choice during the first six months of your journey these are not good places to go.

Why fad diets work

Okay you can go on a low carb high carb high protein low protein low fat high fat Atkins South Beach gluten free vegetarian vegan or any other of a million different extreme diets.

The truth of it is every single one of those diets will result in weight loss.

That's right they all work.

The problem is they only work in the short term.
I'm not talking about anecdotal all I went on Atkins I lost 60 pounds now I've kept it off for 5 years. That's not the majority of people

The issue the issue is that bad diets work on a temporary basis because after the fat diet is over you resume your old eating habits.
Fad diets work temporarily.

You must eat everyday of your life for the rest of your life.
Did you get that.
You must eat every single day for the rest of your life.
You must eat for every single day of your life.
That's correct every single day so you're fat diet that help you lose weight today or this month or this year if its not sustainable it's not going to last unless you permanently change your eating habits you will not lose weight in the long term if I lose 60 pounds this year and I gain it back over the course of two years or 3 years that's not permit weight loss that was temporary.
Average adult lives to be 85 years old wouldn't it be better to have long-term weight loss that's gonna last for more than a couple of those years.

So if you're going on the cabbage soup diet or the grapefruit diet.

You're going to lose weight. You're also going to lose muscle mass energy and two to three months of time that you could have spent learning how to eat properly.

Portion distortion is not a joke what they call a kids meal at any restaurant is actually an adult serving size. And most adult serving sizes are actually two to three serving sizes. With the exception of vegetables.

For some reason most restaurants under-serve vegetables and way extremely over serve protein and carbs. We often follow that same pattern at home a large piece of meat potatoes or rice or pasta and then a very small serving of vegetables.

The reality of it is if you look at a normal size plate
Not a. Big 12inch dinner platter.

But a normal 10inch dinner plate.
First of all you should be able to see the entire rim of the plate.....
Then in the center,2/3 of that plate should be fruit and vegetables 1/5 of it should be carbohydrates 1/5 of it should be protein.

That's really the lean diet secret. And that's a way of eating it's not just a temporary sad it's not just for this month or for 60 days or for 90 days or a year that's what will work for you forever.

Scale "secrets"

 Always use the same scale – Different scales can show different weights. You will get the most accurate number for tracking when using the same scale. 

 Don’t move the scale – Carpet, uneven flooring, different types of flooring…can all affect the weight on the scale. So when you weigh, you want it to be approximately the same spot for the most accurate number for tracking. 
 Muscle Repair – Muscles will hold onto water to repair, because of this it is not uncommon to see a gain for a little while after a workout. This weight comes right back off when they are done repairing. 

 Sodium –May cause you to retain water. This can also be amplified if you don’t drink enough to flush it out of your system. This is temporary weight gain. 

 Water – Not drinking enough water can actually cause you to retain water.  Minimum recommended amount is 8 cups or 64oz. a day. It doesn’t have to be plain water. 

 Time of day – Your weight can fluctuate throughout the day. So for the most accurate tracking, weigh at around the same time. 

 Frequency – This is up to you, but if small fluctuations bother you (in other words make you feel defeated"like a loser" hopeless, etc)  only weigh once a week or less. 

 Lightest Weight – Will be naked, first thing in the morning, after using the bathroom.

 Multiple times a Day – Don’t Do It!, your weight will fluctuate throughout the day. What you eat, what you’re wearing, ect will all affect weight. 

 Clothes – If you weigh with clothing on, keep in mind that the scale will show your weight plus the weight of your clothes. (Jeans are heavy) 

 TOM - A lot of women will retain water around their TOM, but its just temporary and will go away.

Who says??????

Who told you you were doomed to be fat

Who told you that you are unworthy of optimum health

who told you that you could not do this or that exercise

Who told you that you could never ride a bike

Who said you couldn't walk a 5k race

Who said you couldn't run a 5k race

I talk to people so often and on weight loss as well as other things that they have  allowed to hold them back.

And we often find that what's holding us back is not someone else
it's us
its inside our head
its that self defeating talk that we engage in on a constant basis
I'm not good enough
I'm not smart enough
I'm not thin enough
I'm not healthy enough
I'm not pretty enough
for guys
I'm not strong enough
I'm not mature enough
I'm not masculine enough
I'll never be ripped never be the optimum body type

Your body type is determined solely by how much willing ever you are to put into it anyone can have that  "Beach body" for some people it's gonna be a lot easier for other people its going to be a lot harder

regardless if you're willing to work at it and that's the goal that you want you can get it