Last year Dylan and I had the privilege of hearing Dr. Patch Adams speak at UNCA. He was more amazing in person than the movie could ever capture. Everything he said was motivation to be a better person, a healthier person, a happier person. He said that people quite often ask him how he can be so happy all of the time. Surely there are things that get him down, make him feel sad. Sure, he says, there are sad things that happen, in life, in our community, in the world. Happiness is not the result of ignoring or burying sorrow. It is the result of embracing that pain, feeling it all the way through, releasing it and deciding that, despite that inevitable moment of sorrow, I will live with the intention of being joyous. Is it hard? Of course it's hard. It takes practice and effort. But it is worth it. The comparison he used, that I will never forget, is this: You live every day of your life with the intention of not getting hit by a semi truck. And so far, you have been very successful! Now, just live every day of your life with just as much intention to be happy. Choose to smile at the elderly driver in front of you traveling 15 miles an hour slower than you would like to be going. She knows something you don't in that moment: that there are very few things in the world worth being in that big of a hurry over. Smile at the crying baby in the restaurant. He is learning how to communicate with the world around him. Smile at the unhappy customer. She has had a long, hard day and your smile will make the rest of it just a little bit brighter.
It reminds me of the lessons taught by the beloved Chad O'Shea at Unity Center in Arden. Since I was 8 or 9 years old, I have soaked up the lesson that no one is responsible for my feelings. I choose my reaction to my surroundings. That sound is annoying because I allow myself to feel annoyed. I choose to put my focus there. I could instead choose to put my focus into enjoying whatever task I am engaged in. Misery is optional my friend. It is absolutely optional.
I have chosen a certain level of misery over the course of the past 10 years. I have indulged and overeaten. I have pumped my body full of nutritional garbage. I've been lazy, convinced that because I had so much to do everyday it was okay for me to spend four hours a night glued to the TV, "relaxing." I was wrong. In the past two months I have chosen to redirect my energies. Work is important, but it doesn't come first. My relationship is so very important to me, but it doesn't come first. My children mean the absolute world to me! But they don't get to come first either. Because if I am slowly sinking into a pit of depression by starving my body of vital nutrients and exercise, I am of absolutely no use to anyone! No wonder I was so snappy and moody all the time. No wonder I felt so tired! No wonder I just wanted to be left alone every night to live vicariously through the hour long dramas of prime-time television!
And now that I feel so awake and alive, I want to share this feeling with everyone I know! Put down the Doritos, man! They are KILLING you! All of those artificial flavors, MSG, hydrolyzed this and modified that, and the muck that are artificial sweeteners are confusing your body, making you crave foods that are about as nutritionally complete as a can of beer. And those cravings simply lead you to even unhealthier choices that feeds the cycle of munch, work, munch, sit, munch, sleep, repeat.
You can do two small things this week that will begin to change your life. Swear off high fructose corn syrup and artificial sweeteners, and go for a 15 minute walk every day. And when you survive the first week (and you will survive it, I promise!), give yourself a great big hug, acknowledge how hard you worked, and feel the radical awesomeness of your body thanking you by releasing serotonin and helping you be HAPPY!
Monday, August 27, 2012
Thursday, August 2, 2012
Looking out for #1: It's about time
Something has happened to me in the last thirty days. Something changed. In a good way.
I have struggled with my weight since I was thirteen, or maybe even younger. I can remember being self concious in a 2-piece when I was 10 and vowing never to wear one again. At thirteen, I was in a size 9 while my friends squeezed their tiny tushes into size 0's, or heaven forbid into a size 4. I was jealous. I admit it. I envied their tiny frames. I wanted to be able to share clothes like the cool kids. And from then on, I thought of myself as less than. I wasn't thin enough, pretty enough, cool enough, good enough to get the free drink let alone the guy that bought it. At that point in my life I weighed less than 145 pounds. And I thought I was the fat girl. I wish I could go back in time and slap that version of myself!
I got pregnant with Dylan when I was fourteen and gained 55 pounds. I have been trying to lose weight ever since. Sometimes I have been successful, but mostly I have failed. The truth is, I'm terrible at dieting. I don't have the willpower for it. I give in to small indulgences that ultimately undermine the whole endeavor. But recently, something has changed.
I started the TLS Lifestyles weight loss program in May. The program is focused on a low glycemic index diet and taking steps to heal the metabolism, especially through building muscle mass. The more of your body that is composed of fat, the less calories you can burn. More muscle=more calories burned. So the quickest way to burn the most calories is to add muscle. Pump iron! I have found TLS to be very compatible with my inability to diet. For whatever reason, I am perfectly willing to say no to that giant burrito that I love so much because I know that far too many of those calories are not made up of proteins and fiber and that means I'm not giving my body the material it needs to build my muscles. And lord knows there is no measurable protein in cupcakes or ice cream (small tears really because I do love cupcakes and ice cream!).
The biggest change for me came when I started running. I started the Couch-to-5K program from Cool Running. The program is 8 weeks and will have you running, yes running, a 5K by the time you are done. Even if you are out of shape. Even if you are overweight. I have stretched the program a little because I didn't run when I should have on vacation and there have been two particular workouts that I just couldn't get done on the first try and had to repeat. The program is focused on interval training, allowing you to build up the strength of your muscles, tendons and bones by jogging for short spurts over the course of 30 minutes 3 times a week. That's it. Just 30 minutes 3 times a week. I know, I know. You're busy. So was I. I mean, full time job, single mom, going to school, contract work for the Town, volunteer work on the side - I'm busy. But I knew that I could dig up 90 minutes a week, even if it was coming out of my beloved TV time! So I strapped on a pair of running shoes and dug in. The first 90 second interval wasn't a killer, but the first 3 minute interval was surely going to kill me! But it didn't. And this Tuesday, I ran for 8 minutes without stopping! And then I walked for 3 minutes and then did it again! And then, just for kicks and because I felt like I could, I did it one more time! And it felt great. No shin splints, no huffing and puffing breathing hot fire air. Just muscles and bones moving the way they are supposed to and the refreshing trickle of sweat that means I'm doing it right!
After the first couple of weeks I found that I was really liking the way I felt after a run. I liked seeing the progression, that it was getting easier each time was very rewarding. I wanted more of that feeling. My TLS coach, Carolyn (who is AWESOME!) suggested that I try out The Fire. She had been going for awhile and recommended it very highly. It just so happened that I was not taking any classes this summer and technically had some free time so I thought, what the hell! Why not. I signed up for a fitness evaluation and paid for the first 8 classes. I figured if I didn't stick with it or didn't like or it just didn't work for me, I wouldn't have a monthly membership or anything to contend with and at least I could say I tried. You can tell how much faith I had in myself to get this done...Anyway, My 8 classes were spread out over 6 weeks instead of four because I had a vacation thrown in there. But at the end of those 8 classes, I had dropped 3% body fat and lost 3.75 inches in my waist!! What!? Clearly, this was what I had been missing. I had never had success with dieting because I had only been restricting my calories. When you do that, your body doesn't burn off fat first, it eats away at muscle because more energy is stored there. Your muscles whither which means your resting metabolic rate is lower and lower. Translation - you burn fewer and fewer calories living your everyday life. And then, when you abandon your diet and go back to eating the way you had before, your body packs those pounds on as fat, not muscle, meaning that you have now done permanent damage to your metabolism!
But that damage can be reversed by adding muscle mass. My one month worth of training sessions was $96.00, admittedly more than a lot of people I know can afford to pay to be healthy every month. I get that too. In fact, we are giving up our satellite subscription for the next 6 months so that I can continue to pay for this because it is just that important to me.
At some point in the last six weeks, my health became intensly important to me. Without realizing it, I have been neglecting my health for years. I have been eating crap and refusing to exercise and making excuse after excuse after excuse for why I couldn't do better. I have taken care of everyone in my life, except myself. Maybe its like leaving an abusive relationship. Maybe it just takes 7 tries to really mean it. I've been through at least 7 diets at this point and I am officially ready to divorce my fat self. Sayonara lady! Hit the road! This relationship just isn't working for me anymore!
I'm so excited about my new goals and about encouraging all of the people I love to be healthier too. My children are already healthier since there is no soda, sugar or snacky foods in the house to drive their blood sugars all outa whack. And I know that we will all be happier, even Rick when he decides he is ready to join me in making healthy decisions.
This month The Fire is offering a special. I'll pay for 12 sessions instead of 8 and I can attend as many classes in the month as I want. I'm hoping to get there at least 4 times a week for the month of August. Here's a copy of the schedule. I will be at the 6:30 PM class every Monday, Wednesday and Thursday (except the 9th and 13th when the town board meets) and I'm hoping to make at least one and possibly two more classes each week. You can come with me! FOR FREE! Who doesn't like free?? Let me know which time works for you and we'll make it happen. We can go to any of the FireStarter classes.
And I hope after that to be comfortable enough with my workouts that I can take advantage of the free gym at UNCA and save myself some money for the rest of the year and still stay healthy. Since starting my TLS weight loss adventure (which I actually started in February and then abandoned for a few months), I'm down 20 pounds and I've lost 6 inches in my waist. My goal for August is to be down to 190 (12 pounds from where I am now) and lose another 3% body fat. I'm really excited about getting back into those Old Navy blue jeans that have been gathering dust in my closet for the last two years!
And I'm even more excited to finally, finally be taking care of myself. You can take care of yourself too. It's ok. I give you permission. Your family will still love you. Your laundry will still get done. Your children will be there when you come home and you will suddenly have even more energy to play with them. It is not selfish to allow yourself time to exercise. And you don't have to have a gym membership. Youtube that shit! You know you can! Look-up a 20 minute workout and start doing it every other day. Strap on some running shoes and start the Couch-to-5K training! The ACT 5K is coming up in September. You know you want to run it with me!!! Or plan to attend a personal training class with me at The Fire. It is the best thing I have ever done for myself. You won't regret it.
I have struggled with my weight since I was thirteen, or maybe even younger. I can remember being self concious in a 2-piece when I was 10 and vowing never to wear one again. At thirteen, I was in a size 9 while my friends squeezed their tiny tushes into size 0's, or heaven forbid into a size 4. I was jealous. I admit it. I envied their tiny frames. I wanted to be able to share clothes like the cool kids. And from then on, I thought of myself as less than. I wasn't thin enough, pretty enough, cool enough, good enough to get the free drink let alone the guy that bought it. At that point in my life I weighed less than 145 pounds. And I thought I was the fat girl. I wish I could go back in time and slap that version of myself!
I got pregnant with Dylan when I was fourteen and gained 55 pounds. I have been trying to lose weight ever since. Sometimes I have been successful, but mostly I have failed. The truth is, I'm terrible at dieting. I don't have the willpower for it. I give in to small indulgences that ultimately undermine the whole endeavor. But recently, something has changed.
I started the TLS Lifestyles weight loss program in May. The program is focused on a low glycemic index diet and taking steps to heal the metabolism, especially through building muscle mass. The more of your body that is composed of fat, the less calories you can burn. More muscle=more calories burned. So the quickest way to burn the most calories is to add muscle. Pump iron! I have found TLS to be very compatible with my inability to diet. For whatever reason, I am perfectly willing to say no to that giant burrito that I love so much because I know that far too many of those calories are not made up of proteins and fiber and that means I'm not giving my body the material it needs to build my muscles. And lord knows there is no measurable protein in cupcakes or ice cream (small tears really because I do love cupcakes and ice cream!).
The biggest change for me came when I started running. I started the Couch-to-5K program from Cool Running. The program is 8 weeks and will have you running, yes running, a 5K by the time you are done. Even if you are out of shape. Even if you are overweight. I have stretched the program a little because I didn't run when I should have on vacation and there have been two particular workouts that I just couldn't get done on the first try and had to repeat. The program is focused on interval training, allowing you to build up the strength of your muscles, tendons and bones by jogging for short spurts over the course of 30 minutes 3 times a week. That's it. Just 30 minutes 3 times a week. I know, I know. You're busy. So was I. I mean, full time job, single mom, going to school, contract work for the Town, volunteer work on the side - I'm busy. But I knew that I could dig up 90 minutes a week, even if it was coming out of my beloved TV time! So I strapped on a pair of running shoes and dug in. The first 90 second interval wasn't a killer, but the first 3 minute interval was surely going to kill me! But it didn't. And this Tuesday, I ran for 8 minutes without stopping! And then I walked for 3 minutes and then did it again! And then, just for kicks and because I felt like I could, I did it one more time! And it felt great. No shin splints, no huffing and puffing breathing hot fire air. Just muscles and bones moving the way they are supposed to and the refreshing trickle of sweat that means I'm doing it right!
After the first couple of weeks I found that I was really liking the way I felt after a run. I liked seeing the progression, that it was getting easier each time was very rewarding. I wanted more of that feeling. My TLS coach, Carolyn (who is AWESOME!) suggested that I try out The Fire. She had been going for awhile and recommended it very highly. It just so happened that I was not taking any classes this summer and technically had some free time so I thought, what the hell! Why not. I signed up for a fitness evaluation and paid for the first 8 classes. I figured if I didn't stick with it or didn't like or it just didn't work for me, I wouldn't have a monthly membership or anything to contend with and at least I could say I tried. You can tell how much faith I had in myself to get this done...Anyway, My 8 classes were spread out over 6 weeks instead of four because I had a vacation thrown in there. But at the end of those 8 classes, I had dropped 3% body fat and lost 3.75 inches in my waist!! What!? Clearly, this was what I had been missing. I had never had success with dieting because I had only been restricting my calories. When you do that, your body doesn't burn off fat first, it eats away at muscle because more energy is stored there. Your muscles whither which means your resting metabolic rate is lower and lower. Translation - you burn fewer and fewer calories living your everyday life. And then, when you abandon your diet and go back to eating the way you had before, your body packs those pounds on as fat, not muscle, meaning that you have now done permanent damage to your metabolism!
But that damage can be reversed by adding muscle mass. My one month worth of training sessions was $96.00, admittedly more than a lot of people I know can afford to pay to be healthy every month. I get that too. In fact, we are giving up our satellite subscription for the next 6 months so that I can continue to pay for this because it is just that important to me.
At some point in the last six weeks, my health became intensly important to me. Without realizing it, I have been neglecting my health for years. I have been eating crap and refusing to exercise and making excuse after excuse after excuse for why I couldn't do better. I have taken care of everyone in my life, except myself. Maybe its like leaving an abusive relationship. Maybe it just takes 7 tries to really mean it. I've been through at least 7 diets at this point and I am officially ready to divorce my fat self. Sayonara lady! Hit the road! This relationship just isn't working for me anymore!
I'm so excited about my new goals and about encouraging all of the people I love to be healthier too. My children are already healthier since there is no soda, sugar or snacky foods in the house to drive their blood sugars all outa whack. And I know that we will all be happier, even Rick when he decides he is ready to join me in making healthy decisions.
This month The Fire is offering a special. I'll pay for 12 sessions instead of 8 and I can attend as many classes in the month as I want. I'm hoping to get there at least 4 times a week for the month of August. Here's a copy of the schedule. I will be at the 6:30 PM class every Monday, Wednesday and Thursday (except the 9th and 13th when the town board meets) and I'm hoping to make at least one and possibly two more classes each week. You can come with me! FOR FREE! Who doesn't like free?? Let me know which time works for you and we'll make it happen. We can go to any of the FireStarter classes.
And I hope after that to be comfortable enough with my workouts that I can take advantage of the free gym at UNCA and save myself some money for the rest of the year and still stay healthy. Since starting my TLS weight loss adventure (which I actually started in February and then abandoned for a few months), I'm down 20 pounds and I've lost 6 inches in my waist. My goal for August is to be down to 190 (12 pounds from where I am now) and lose another 3% body fat. I'm really excited about getting back into those Old Navy blue jeans that have been gathering dust in my closet for the last two years!
And I'm even more excited to finally, finally be taking care of myself. You can take care of yourself too. It's ok. I give you permission. Your family will still love you. Your laundry will still get done. Your children will be there when you come home and you will suddenly have even more energy to play with them. It is not selfish to allow yourself time to exercise. And you don't have to have a gym membership. Youtube that shit! You know you can! Look-up a 20 minute workout and start doing it every other day. Strap on some running shoes and start the Couch-to-5K training! The ACT 5K is coming up in September. You know you want to run it with me!!! Or plan to attend a personal training class with me at The Fire. It is the best thing I have ever done for myself. You won't regret it.
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