Moving Forward in 2013

I came across the following quote from Steve Jobs last year that struck a cord:

“Have the courage to follow your heart and intuition. They somehow already know what you truly want to become."

I plastered those two sentences in the places I spend the most time--from my work cube to my car to my home.  I figured the visibility would keep my dreams and passions top of mind so I could take action towards fulfilling my life purpose.  It worked for a while, but unfortunately, I let the monotony of the "day to day" take over and I was back to letting life happen to me vs. living the full life God intended.

As I reflect on this last day of 2012, I am so thankful to God, not only for what he has done, but simply for who He is in my life.  He revealed His love for me in a new and profound way this year and as a result, I have been transformed.  The Father's love for me is an irrefutable fact and because He loves me, I have learned to truly love myself. When I think about how far I've come in this area of my life, I am brought to tears.  Thank you Jesus.

Love must be demonstrated and the same goes for how you show love to yourself.  How do you demonstrate self-love? Encourage and affirm yourself on a daily basis. Stop comparing yourself to others.  God has a unique plan for your life and you should get busy understanding it rather than wasting time wishing you were like someone else. Honor the temple God has blessed you with by eating healthy and exercising.  Move on from unhealthy relationships with people who don't love you the way God intended you to be loved.  Just make sure not to be bitter--you never know what God may have protected you from.  Forgive yourself.

These are just a few acts of love that I have shown to myself in 2012. It's not always easy, but with focus and the Lord's strength, I'm MOVING FORWARD becoming a better person because of it. Glory to God. 

                                                                                   "Moving Forward" By Isreal Houghton provided by YouTube. 
                                           Please listen--it will bless your soul.

                                          
The Steve Jobs quote still does something to me.  I'll be plastering it in my environment again in 2013, but I'm confident it will yield different results this time around. You see, today, I not only receive the words in my mind, but it has taken root in my heart.  This heart/mind combo is powerful when it comes to taking action and moving forward in the direction of your purpose.  I am truly excited about what God is going to do in 2013!

I'll leave you with this.  God destined His children for greatness. Believe it. Receive it. Move.  If you don't know Him, I encourage you to meet.  He's waiting for you--longing for you to ask Him to come into your life in a deeper way.  It's not about religion.  This is a relationship that will blow your mind.

^"For I know the plans I have for you, declares the Lord. Plans to prosper you and not to harm you, plans to give you hope and a future."  (Jeremiah 29:11)

Confessions of a Food Addict

The holiday's can present a challenge for anyone trying to maintain a balanced diet. 'Tis the season when unhealthy foods in high quantities are everywhere we look, and if we aren't  careful, the decisions made over the next few weeks can be a huge set back to our weight loss progress.    

There are two types of people:  those who eat to live and those who live to eat.  I fall into the second category and am proof that it is possible to LOVE food and still lose weight. Journalism 101 teaches us that any good story encompasses the '5 whys and a how.'  I believe this concept presents a good framework to understand and begin to change how we relate to and make decisions about what we put into our body.
  
The Who: Admit Your Truth
Who is food to you?  And yes, I'm aware that I just referred to food as a person.  This might get too deep for some of ya'll, but I'm going there.  In examining my relationship with food, I realized that it was my friend.  Food enhanced happy times in my life.  It was there during dark moments.  We even kicked it when I was bored. I reached a point where food was like a drug. The Bible teaches us that as children of God, we are to only be controlled by the Holy Spirit. Allowing food to have that much influence was a problem that needed to be fixed.  Understanding the emotional and mental side of eating is absolutely critical to success. If you are on this journey, don't be afraid to admit your truth.  It may not be pretty, but it's necessary for change.

The What:  You Are What You Eat.
It's impossible to put garbage into your body and expect to be healthy.  My previous routine of eating high amounts of processed food, bread and sugar left me feeling tired, sluggish, bloated and gross. Even worse, I was headed down a path to high-blood pressure, diabetes and more health issues. No bueno.  

You can work out all day every day, but what you put in your body accounts for as much as 80 percent of the weight loss equation. I began to see the most change in my body and mind (ability to think more clearly) when I combined exercise with a diet rich in clean, nutritious foods.  Now, I eat lot's of fruits and veggies, nuts, liquid egg whites, (non-creamy) soups, light or Greek yogurt, tuna,  ground turkey, grilled and/or baked chicken and fish. I drink water with lemon,  green tea, protein shakes, and skim/soy/almond milk.

It's not enough to just start eating the good stuff. You have stop, limit, and substitute the bad stuff. My decision to say no to fast food is one of the best gifts I could have given myself this year. I love the way I feel both physically and mentally when I eat 'real' food, and that drive through burger, fries or chicken nuggets are just just not worth it anymore.  I  limit carbs as much as possible, especially from bread as it makes me gain weight quickly.  If I do have it, I go with small portions of the whole wheat or low-carb options. Store bought fruit juice is not my friend due to the wasted calories and high amounts of sugar and carbs.  I now opt for fresh fruit and veggie juice I make with my my home juicer. (More on my growing love for juicing in an upcoming post!) I have a diet coke every now and then, but I'm working on eliminating it completely as it's not the best option.  Sweets are a no go 95% of the time, however, I have started to really love dark chocolate as it satisfies my sweet tooth and has a lot of health benefits,  in moderation of course. While I've lowered my consumption, I admit that cheese is my weakness. Weight Watcher's string cheese and The Laughing Cow light wedges are lower fat and calorie options that still taste super good. Don't try to implement too many changes once.  Start with one food related commitment, (ex: I will not eat fast food this month), stick to it and build from there until you get into a routine that is sustainable for you.

The When: Early and Often.
Timing is everything, and it's no different when it comes to food. Eating small meals and snacks every 2-3 hours is key.  Your body needs fuel, especially when you are working out a lot. Make sure to start your day with a nutritious breakfast.  I eat an egg white veggie omelet with turkey sausage or low sodium bacon almost every morning.   About two hours after breakfast, I eat a small snack (ex: fruit and a string cheese or almonds and raisins) and lunch consists of a salad loaded with veggies, protein, a small amount of low-fat feta or cottage cheese and oil and vinegar style dressing. Just say no to the creamy dressings.  If you can't kick it, opt for the fat free version. I have another small, protein rich snack before dinner and my last meal usually consists of steamed or grilled veggies and lean protein like chicken or fish.  I love spaghetti, but make it with ground turkey and skip the noodles.  When I fill the sauce with veggies like mushrooms, zucchini and squash I don't even miss the pasta!  

I take kick-boxing in the evening and sometimes I need something in my system post-workout. A protein shake with a little bit of fruit, skim milk and protein powder (I use IsoPure) does the job.  Having healthy snacks on you at all times is very necessary. If you peek in my purse at any given moment, there is probably and apple, bag of almonds or packet of tuna in there. It may sound funny, but I can't tell you how many times an apple quieted a hunger pain and prevented me from making a food choice that I would later regret.

The Where: Focus on Your Food.
Try not to eat when you are preoccupied with something else like watching T.V., talking on the phone or working on the computer.  When you do this, you aren't present in the meal and inevitably consume more calories.  In terms of where to eat, I find that preparing your own healthy meals and eating at home is preferred, but let's face it, there will be times when you have to eat out and that's OK--you just have to plan for success.  When I have a dinner with friends or a work outing, I try and eat a healthy snack right before so I'm not starving and can avoid impulse decisions.  I also view the menu beforehand so I know what I'm going to order before I get there.  

The Why:  Talk to Yourself.
I touched on this a bit when talking about the 'who' when it comes to defining the role food plays in your life. Emotional eating is real, and we often use food to fill voids when it is really there to provide fuel and energy.   Call me crazy, but I talk to myself before getting ready to eat.  I ask questions like: Do you really need this?  Why are you eating?  Is this worth it?  For example, sometimes I think I'm hungry, but I'm really thirsty and a glass of water is really what my body needs vs. food.  Just this past weekend, I was hanging with a friend and we both started craving carrot cake.  (Random, right?!)  I had just eaten lunch, so I wasn't hungry, but we proceeded to walk  to a nearby bakery. My friend got a huge slice of cake and two forks and we proceeded to go in.  Three bites later, I realized that I wasn't eating for the right reasons and stopped. Those few bites were a satisfying treat, but by asking questions to get underneath the why, I avoided a major fitness journey fail. 

The How: Equally as Important as The What.
This has a lot to do with portion control and how much you are eating. While you need to fuel your body frequently throughout the day, that doesn't mean pig out. Leave 'white space' on your plate.  When you go out to a restaurant, ask the server to only bring you half of the dish (restaurant portions are almost always too big) and take the rest home.  Split a dish with a friend.  Do what you  need to do to avoid stuffing your face.  The how also can relate to the pace in which you eat. I'm a pretty fast eater.  I get excited when I eat and this excitement causes me to move fast.  I'm trying to work on chewing slower, drinking water between bites and taking time to savor my food.  I still have work to do here, but when I apply this principle, I find that it helps with awareness of my fullness level, which can also prevent overeating.  

The holidays are wonderful and food is an important piece of quality time with friends and family.  I'm not suggesting you walk around the holiday gathering with your mouth stapled shut--obviously it's OK to indulge from time to time.   (Please believe I will have a few good, slow bites of macaroni and cheese tomorrow!)  Fill up on veggies and protein first and then have a little taste of the 'not so good, good stuff' if you must.  Just say no to the food coma and eat more consciously, not only this week, but in the year ahead and beyond.   If you must go in, the least you can do is workout before and after the meal.  In the end, you'll thank yourself for making better decision because let's face it: NOTHING tastes as good as healthy, disciplined and fit feels!

Get Moving

I recently heard Pastor Bill Hybels teach about how leaders get people from "here" to "there." He said that in order to see progress, we must paint a vivid picture of why "here" is miserable and unbearable and how incredible "there" will be. While the concept isn't rocket science, (sometimes the greatest revelations in life come from grasping the simple), I believe it's important to internalize in the context of change.  Four months ago, my "here" was depressed, out of shape and out of control.  I was desperate to get "there"---a space of discipline, self-love, strength and freedom. 

Defining current and future state was a start, but change requires two additional ingredients: A DECISION and MOVEMENT.  I had to decide that I was going to change, and I started with an area that has caused me heartache for a long time: My weight. 

I have always been on the bigger side compared to others which made me self-conscious. I'll never forget the time a teenage male told me I looked like a linebacker while waiting in the water slide line at the pool. I was eight. Guess what was on my Christmas list that year?  A stationary exercise bike.

My weight fluctuated throughout college and once I began that 'desk job life,' it was all down hill. Most days, my schedule went something like this: Wake up>1.5 hour commute to work>Sit at a desk all day>1.5 hour commute home>Eat (often quick and processed)>Sleep. Repeat. That, my friends, is a recipe for disaster.

After deciding change was necessary I had to move.  My movement began with something that I enjoyed--swimming.  I committed to swimming 50 laps three mornings a week. It was hard to face the mirror in a bathing suit, but once I got in the water, I felt free. Even so, the fact of the matter is that exercise was not a new concept for me. My problem has always been consistency.  After a few months, I would fall off the wagon and gain the weight back, and some. I never understood why this was happening.  

I'm a big Tony Robbins (big time author and motivational speaker).  In his 'Get the Edge' series, he talks about the importance of turning your "shoulds" into "musts."  I'm convinced that my lack of sustained success related to weight has been largely due to the fact that I never made exercise a must. I also get bored with workouts easily and wasn't giving myself enough variety.

One day as I was headed to the pool for a swim (boredom with this routine was beginning to set in), I passed by a small martial arts studio and was compelled to check it out. While inside, I could immediately see this gym didn't play games. It was a "no frills, get in and put in serious work" atmosphere and I was feeling it.  I met a nice lady who told me that her program would help change my life and and some ways, she was right.

Working out is now a must for me.  It's not an option. I take Cardio Kickboxing classes at Keller's Martial Arts four times a week for an hour.  Two of those days, I add an hour strength class that uses different types of resistance bands to build muscle. I enjoy the variety and group energy a class setting creates. I've never worked out so hard in my life. Some days I don't feel like going to class, but I'm always glad I did. I've felt like I was going to die on numerous occasions,  but I'm learning to embrace the burn and it's working. I'm gaining energy, getting stronger (physically & mentally) and it feels better than anything I've felt in a long time.

I try to exercise at least one time on the weekend (I pop in one of my many workout DVD's--P90X Plyometrics is currently in heavy rotation) and give my body one, sometimes two days to rest and recharge from vigorous movement. * I tried working out twice a day, 5 days a week for about a month (yeah I got a little crazy) and while I lost a little bit more weight that way, I was starting to resent working out and knew that I couldn't sustain it.  I do not recommend overtraining--it's not healthy and you will burn out.

Make no mistake about it--I'm still early on in my journey.  While this workout regimen is working for me, you have to take the time to explore what works best for you.  And guess what? While important, exercise is only part of the equation. Proper nutrition is key! I'll share what I'm eating in a future post. 

Regardless of your plan, the most important thing is that you start.  Make fitness  a "must" vs. a "should" and commit to consistency. No more excuses. Yep, even that excuse that you are thinking of right now. It doesn't matter---just ask this guy.  It's your life and if you want change, you need to get moving.

A New Day

I've thought about starting a blog at least 100 times within the past year.  Post ideas would come to mind, but I always managed to convince myself that it was a bad idea. What do you know about blogging?  You shouldn't put your business out there like that.  Nobody cares what you have to say.  These were just some of the lines I gave myself that would cause me to think twice, close my laptop, and get busy doing something else.

Well friends, today is a new day. 

Four months ago, I came to grips with the fact that some serious change needed to happen in my life.  Here is a preview of the darkness: I was always tired--even after eight plus hours of sleep some nights.  My mood swings were out of control and negatively impacting my relationships.  Speaking of relationships (with self, God and others), I was unfulfilled.   I was depressed.  Unhappy.  Heavy.  Literally and figuratively.  I could no longer flash a fake smile to the world.  I thought I was loosing my mind. Honestly, I probably was.  

I have known the Lord most of my life and was completely aware that my spiritual connection was not where I knew it should be. But if I can be honest, I wasn't feeling God working in my life (the way I thought he should) and I was angry.  I lost sight of prioritizing quality time with Him through prayer, meditating on his Word and serving his people because I was on "woe is me" mode.

But how many know Jesus will NEVER leave us nor forsake us--even in our "mess." 

One Sunday morning during church, I cried out to the Lord in a way that I never have before.  I told the Lord that I was broken (like He didn't already know!)  and that I knew He was the only one that could fix me.   I asked him to heal my mind, and get this, I BELIEVED that he could and would do it with everything in my being. The Lord responded to me and told me that I was healed and I was made free, according to my faith.  Soon after, I had this strong urge to run.  So that's what I did--I ran around the church like a mad woman!  I had never done any thing like that before but the Holy Spirit moves when and how He wants to.  My family jokingly calls it my "victory lap moment," and that is exactly what it was.

If you are hoping that the next part of this story is that I, along with everything in my life from that day forward was completely perfect, that's not my testimony.  What did happen is that I entered into a deeper revelation on two concepts:  1) God's love for me and 2) The need to apply more discipline and commitment to my life.

While I don't understand God's love, I am eternally grateful for it.  He is showing me each day how much he loves me and it is a truly amazing and humbling experience. Through this process, I am learning to love myself more by eliminating negative self-talk and replacing it with what God says about me through meditating on his Word.  I'm also making more healthy decisions that are positively impacting every area of my life.

Quick praise report: I have lost 20 pounds over the past three months.  This has been a direct result of increased discipline and commitment to exercising and eating clean.  I will tell you more about how my plan in future posts. I’m not where I want to be, but I know I will reach my goals because I am more focused than ever before.

You may be wondering what’s up with the blog title.  Fitness deals with health and health deals with soundness of body or mind.  Another definition speaks to health as being free from disease or ailment.  I thought the alliteration with my last name could work.  That and all the other “deep” titles I typed into Blogger were taken, lol.  I didn’t want another excuse to hold me back from starting this thing so I just went with it. 

So, am I an expert blogger?  Nope.  Will some people pass judgement and/or overlook my posts? Probably.  Am I nervous about opening myself up to the world? Heck yeah!  I still don't have all the answers,  but here is what I do know.  When I woke up this morning with that all too familiar urge to start blogging, I decided to ignore the voice in my head that was telling me to stop.  I have a day off from work today so there was really no excuse. For someone like me who is typically pretty risk-averse, the fact that I hit the 'publish' button on this thing means something.  It's real progress on my personal journey that I am walking out one day at a time.