Monday, December 28, 2009

14 Tips for Starting and Sticking With It

Stop Failure Before it Starts

-- By Julie Isphording, former Olympian

For some of us out there, if we could just convince ourselves that there is enough time in the day to exercise, we could be on track to a great fitness program. For others, we get started but quickly lose momentum and give up. To help get started and stay on track, here are a few tips:

  1. Throw away the bathing suit you wore in high school… and the memory too. It’s normal to have a mental image of yourself when you last exercised like a fiend. But if that image is from high school, you could be in big trouble. Even if it’s from last year, forget it. Remember as little as possible of what you used to look like. Starting today, make new memories.
  2. Prepare. We already know you don’t have the time, so write it down like an appointment every day. You wouldn’t cancel an appointment, why would you cancel on yourself? Aren’t you important too?
  3. Start slowly. Do much less than what you’re capable of. Take a 20-minute walk if you’re returning to exercise. You might feel like it’s not enough, but it’s a good start.
  4. Get the family involved. Run while your daughter rides her bike. Go to a local track and let the kids play their own games. Run with your spouse. Sign up for a local 10K. Walk with your son. Celebrate with a little something special after every activity.
  5. Where are your friends? Four words, four reasons – motivation, inspiration, determination, conversation. Surround yourself with friends who think positive and live large.
  6. Put the pain in perspective. When the going gets tough, remember that you have survived 600 carpools, 540 loads of laundry (this month), 41 baseball games, 230 dinners and one family vacation. What’s the big deal?
  7. Allow yourself to slow down. You’re driving this bus! For the first time today, you are in control.
  8. Sign up for a race. It’s a goal to strive for and adds a little meaning to your everyday workout.
  9. Run/walk in public. Be proud of your accomplishment. Take in all the sites and be an inspiration to others.
  10. Just show up. Go to the gym, class, or the park. Once you’re there, it’s hard to say no. 98% of life is showing up.
  11. Eat. Follow a healthy eating pattern. If you limit your calorie intake, you will not have enough energy to work out and your metabolism will slow down.
  12. Understand your energy cycle. There are peaks during our days. Even during the week. Try to complete your workout when you feel good about yourself.
  13. Wallow in your greatness. You can exercise to become a better exerciser, or you can exercise to become a better mother, a better father, doctor, teacher, or a better friend – or you can exercise to become BETTER. Be proud of that accomplishment.
  14. Have fun. Where’s your childlike spirit? When you can make workouts "playouts," you’ve got it made.

Don’t give up on yourself. After all, it’s never too late to be that healthy person you might have been.

(Okay, I know two post is a row that aren't really mine but like most Christmas has been crazy. Stay tuned, actual posts from me coming soon!!!)

Tuesday, December 22, 2009

A Healthy Reflection

A meaningful life requires hard work. Part of being a good leader and good example is holding people accountable to their promises. To reach your goals, you need to be a strong leader of yourself. That means making sure you live up to the promises you made to yourself and to others. Your goals are important to you. They'll also require some work. If you could put one person in charge of your most personal, most precious goals, would you hire someone who looks for the easy way out or just talks a good game? Or would you entrust them to the person who willingly takes action and does whatever is needed to make it happen? You can handle the job. Prove yourself trustworthy by showing up every day with your sleeves rolled up.

~ from

Friday, December 11, 2009

You dig your grave with your fork

I feel the need to apologize. My eating habits this week boarder on ridiculous and my exercise has been non-existent. I know the choices I have been making are horrible but I can’t help myself. I have a tonne of reasons for my horrific behaviour but won’t give you one because none are justified.

Is having a bad morning a work justification for eating a cheeseburger AND onion rings for lunch? Never. (Unless of course that bad day includes running a marathon where you could use the calories after.) Home cooking has been nil this week as my house has been in shambles because of renovations but I have freezer meals and alternatives to eating crap. One night of crap – acceptable. Seven days and nights of crap – totally uncalled for.

I start off every day with good intentions and go to bed at night in shame. I don’t know how to stop myself except by actually stopping. I will stop and I won’t dwell on what I have done. You can’t change the past but thinking about what I did makes me depressed enough to eat some more.

Eff, time to start again. At least it’s not from scratch. (Yes, I realize this is very similar to last week, I know its horrible.)

Thursday, December 3, 2009

Tough Week

So it was the weigh in this week and even thought I did not lose near the weight I wanted to (I know why I didn't) I am pleased to announce that I am no longer consider obese by my BMI. I did quit weight watchers this month and thought that I could continue eating healthy without tracking it, and I was wrong. I have started on the right track again and begun to lose to track my calories to ensure I am eating within my allotment.

My life has been hectic and crazy. With the craziness I had like crap these past two days. Partially cause I did so poorly in the competition this month, and then life has been stupid. I know emotional eating is not a good thing but I do it and sometimes feel out of control. (Honestly, it was pigging out on candy or taking up smoking again, much easy to put the candy back than quit smoking again.) Right now my life is causing me so much stress that my back is literally a ball of tight muscles. Nothing big at all but it all has been adding up. Its been a culmination of work, child, Christmas coming, money, vacation planning, baby daddy, and to top it all off I just realized I have mice in my house. Urrrggg.

I am going to have to make some tough choices but the easy one I made is the bad eating choices stop now. The next easy step is getting back on my treadmill (I was on it on Tuesday so it hasn't been that long). I will do this. I will.

This weekend