Jan 12 2015

Body Image and Me

Lately I’ve been really struggling with my body image. Even though I have lost 90lbs, I still continue to see myself as the 280lb person that I was. Yes, I am buying a smaller clothing size. Yes, I am doing activities that I never before would have been able to do (rock climbing). And yes, I continue to get compliments from friends and family members about how good I look. But there is still something in my brain that tells me 1. I haven’t changed that much, and 2. I’m still not good enough.

How can I make these thoughts go away? I eat healthy, I work out… and yet, I feel as if I am a slacker and that I should be doing more. It sounds like a case of body dysmorphia. Body dysmorphic disorder is defined as a preoccupation “with an imagined physical defect or a minor defect that others often cannot see. As a result, people with this disorder see themselves as “ugly” and often avoid social exposure to others or turn to plastic surgery to try to improve their appearance. BDD shares some features with eating disorders and obsessive-compulsive disorder. BDD is similar to eating disorders in that both involve a concern with body image” (webmd.com).

I am constantly checking the scale to see how my weight has fluctuated. And, if you ask my fiance, I am almost relentless in asking “does this look ok?” whether it be an outfit or a body part. I need the reassurance because I do not trust my own opinion. Scratch that- I do not VALUE my own opinion. And sadly, that is the truth. Even when I initially think I look good in an outfit or that I notice the difference in how my body has changed, I always revert back to my self-conscious state and second guess myself.

Some of the warning signs that a person may have BDD include:

  • Engaging in repetitive and time-consuming behaviors, such as looking in a mirror, picking at the skin, and trying to hide or cover up the perceived defect
  • Constantly asking for reassurance that the defect is not visible or too obvious
  • Repeatedly measuring or touching the perceived defect
  • Experiencing problems at work or school, or in relationships due to the inability to stop focusing about the perceived defect
  • Feeling self-conscious and not wanting to go out in public, or feeling anxious when around other people
  • Repeatedly consulting with medical specialists, such as plastic surgeons or dermatologists, to find ways to improve his or her appearance

While I may not exhibit ALL of the signs of someone with BDD, I know that I have a large portion of them. It concerns me because it is starting to get in the way of my own happiness. I am finding it difficult sometimes to enjoy getting dressed up and going out with my fiance because I am too busy nit-picking my appearance (and I know he is tired of it as well). I have taken steps to lead a healthy life and I know I am working hard at maintaining my healthy lifestyle, so why is it that I cannot get myself to accept the fact that I am okay just as I am?

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Sep 23 2014

Welcoming Fall and Other Activities

As we leap into the fall season (because it is my all-time FAVORITE season) it is important to look at ways to stay healthy and active.

Especially when the looming possibility of wearing a bikini is no longer motivation, colder weather makes us want to curl up on the couch under a blanket and binge on Netflix (guilty!) and fall fairs tempt us with wonderfully horrible fair foods (fried s’mores?! I mean, that just sounds amazingly horrible for you!).

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Firstly, for those who like to walk or run, I feel that fall is the perfect time to do so. The mornings and early evenings are often much more mild and cool than in the summer. It may take about 10-15 minutes before your body temperature warms itself up, especially in the mornings, but after a while you will want to start shedding some of those layers you put on! And with the change of seasons comes beautiful foliage you can enjoy (if you are not focusing on how many miles you have just done). In addition to the beauty of nature, the fresh air is good for you! I find that it helps to relax me and energize me at the same time.

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There are also lots of corn or hay mazes, apple picking, pumpkin picking, and festivals to attend that can get you moving! I know the hay maze at Lyman Orchards in Durham, CT took my sister 45 minutes to get half way through! (And she was carrying a toddler with her- hello cardio!) Just be wary of all of the fall comfort foods that are lurking at each of these events- most specifically at the fairs and festivals. I am a fan of trying foods or enjoying all-time favorites, just remember portion control. Often, my fiancé and I will get a tasty treat and split it. It satisfies my craving for fair food, but helps me also keep my calories (and money!) in check. We attended the Big E fair this year and split all of the fair food (including a turkey leg, a gigantic pickle, and some not so good for you things as well) and we walked around for almost 5 hours, which kept our metabolisms burning throughout the day.

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Another great activity for burning some extra calories, although most people do not like it, is raking leaves. Personally, I enjoy raking leaves because I gather them into the largest pile I can and then jump in them! (Did I forget to mention that I am a giant child?) At my fiance’s house, we can play music outside because he will plug in his radio. At my house, I often just pop my headphones on and dance as I rake. It makes it so much more fun and entertaining for your neighbors if you try to twerk and rake at the same time (totally joking).

What fall activities are you looking forward to?

Aug 4 2014

What is Your Motivation?

Everyone has something that motivates them- whether it is a new material item, a soa day, a smaller dress size, or just getting healthy, we all have that one ultimate goal.

For me, I have mutliple goals that motivate me to stay healthy (especially on those super frustrating days where you feel like you will never get where you want to be).

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Here are my motivations:

1. Beat my genetics! My family, like a lot of people’s, has a history of heart disease, cancer, diabetes, and other fun health issues. And I have that on BOTH sides of my family. While I initially started running and eating healthier to just lose weight, I realized that I could combat my genetics at the same time. Staing active and eating healthy helps keep the doctor away (believe me, it takes a little bit more than an apple to do that). In fact, ever since I started my journey into healthy living, I’ve managed to come off of my pre-diabetes medication and have lowered my chances for heart disease by almost 40%! If that is not motivation to keep on working hard, then I don’t know what is!

2. Wedding Dress. That’s right- someone actually snagged this chick right here. and he is crazy enough to want to spend the rest of his life withe me! We are getting married next October (2015 that is) and I want to look beyond amazing in my wedding dress. Yes, I already bought my wedding dress and it is gorgeous! I just want to make sure I look gorgeous in it and do the dress justice. My focus is to tone up my arms and my back so that they look killer for my wedding day.

3. Bikini!!! In conjunction with my wedding is my honeymoon. We are going on a 7-night cruise and spending another week at Disney World (we are both giant children and LOVE Disney). In lieu of this cruise, I want to be able to sport a bikini and not feel completely self-conscious while doing so. Honestly, I have never worn a bikini in my life so this will be a HUGE accomplishment for me. And I’m already 90lbs closer to that bikini than I was just a few yars ago.

4. Being Healthy. That’s right, I just want to be healthy. No, that doesn’t mean i won’t sit down and enjoy some ice cream or a gluten fre cupcake every now and then (I mean, I don’t just survive off of salad, but overall I want to maintain my healthy lifestyle because it makes me feel better. Im not just saying that to say it either- I actually feel a difference in my energy levels, my mindset, my confidence, etc when I eat healthy and workout. On days when I don’t get a chance to work out or I treat myself, I don’t feel bad because I know that tomorrow I will be back to doing what I do.

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So, what motivates YOU to want to get healthy? Let me know in the comments below!!

Jul 18 2014

Getting Extreme

Everyone knows I am obsessed with Tony Horton’s 10 minute trainer program. It is a quick but highly effective workout that just about anyone can do. It is low-impact but really helps drop pounds and inches! In fact, in the two months I did the program i lost 10lbs and 26inches overall! That’s crazy!

After seeing how much success I had with Tony Horton I decided I needed to kick it up a notch. now, I don’t think I am mentally ready for P90x (not to mention, my workout space is limited) so I decided to go with Chalean Extreme by Chalene Johnson. You may know her from TurboJam an awesome cardio workout, and she also just launched her new PiYo workout- a body sculpting program that combines yoga and pilates to tone you all over. I am a big fan of Chalene because she really knows how to get you PUMPED and she pushes you to do just one more! (You can follow her on Twitter like I do at @chalenejohnson for some great tips/tricks, workouts, and recipes).

Chalean Extreme is a bit different than TurboJam and PiYo. It focuses on building lean muscle (because muscle burns fat!) by creating “muscle fatigue” in 10-12reps with weights/resistance bands. I have been doing it for one week and so far I am LOVING it! It is just what I needed to start toning up my body from losing 90lbs (hello loose skin) and building the lean muscle I want to show off in my wedding gown. The workouts are much longer, ranging from 37minutes to 45minutes, but it doesn’t feel that long when you are actually doing them. In fact, I often look up at the screen and realize I only have about 8 minutes left to go!

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Here is what the program involves (Each Phase is 30 days for a total of 4 months):

15 Workouts

Before you start Chalene teaches you the proper form and technique for the resistance moves you’ll be doing in the program, whether you’re using weights or bands.

Burn Basics

Band Basics

Phase 1: Burn Start resistance training at your own pace to jump-start your metabolism and break down those extra reserves of fat. In these moderate training workouts, you’ll work your upper body then lower body, using the Lean Phasing technique to help you see results every 30 days.

Burn Circuit 1

Burn Circuit 2

Burn Circuit 3

Phase 2: Push Chalene shows you how to push beyond your comfort zone safely, so you build the muscle you need to burn fat. Chalene helps you push yourself, so you get fast results.

Push Circuit 1

Push Circuit 2

Push Circuit 3

Phase 3: Lean Here is where you really melt the fat, with new routines and dynamic moves. This phase is designed to deliver major changes to your body.

Lean Circuit 1

Lean Circuit 2

Lean Circuit 3

Extreme Cardio During each phase, Chalene ignites your metabolism with intense cardio and strength-training routines, and then rejuvenates and lengthens your muscles with an invigorating flexibility workout.

Burn Intervals

Burn It Off!

Recharge

Core Power Shrink, tighten, and tone your abs with two targeted routines for a rock-hard midsection.

Extreme Abs

Ab Burner

It seems like a hefty workout plan, and it is in a way. but, it is also VERY do-able.  Especially for those of us who are looking to build lean muscle and tone up. Would you want to lose up to 60% of your body fat? You can with Chalean Extreme! Click the photo above to find the workout program on my beachbody website.

 

Jul 7 2014

It Takes Time

No one ever said getting healthy was easy.

I have spent the last 4-5 years on my journey to becoming a healthier individual and I am still not yet where I wish to be. But, I am continuously working at it, and that is the important part. In this day and age of advanced technology and ever-shortening personal time, everyone seems to expect (and even anticipate) immediate results. Want dinner but worked late? There’s fast food or the microwave. Need the answer to a question? Google it on your tablet or smartphone or laptop. No matter the issue, there always seems to be a resolution that is within our immediate reach.

This is not necessarily true when it comes to being healthy. While there is an abundance of literature, blogs, websites, videos, etc available to us to utilize, the results of using these things TAKE TIME. I am not going to eat one healthy meal and wake up to be 10lbs lighter the next day (though I sometimes wish that were the case). In all honesty, it didn’t take me one bad meal to get to the weight I am, so it cannot take just one healthy meal or one workout to change anything.

However, the fact that healthy changes take time is not a bad thing! I know it seems like it has a negative connotation attached to it, but time is not always negative. We need to change our perception of time and stop solely focusing on the finish line; We need to learn to enjoy the journey it takes to get to that goal and realize how much we have accomplished already.

I for one am glad that these healthy changes take some time because it allows me the ability to learn and to grow and to progress and to continuously challenge myself to get better, stronger, and healthier. Every day that I work on being healthy is one day I have managed to add more time to my life, make myself a stronger person, and bring myself closer to where I want to be.

 

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Jul 2 2014

I am Who I am And There is No Changing That

We all struggle with body image issues.

And being constantly bombarded by images in the media of what we are “supposed” to look like doesn’t help any either. According to the media a person needs to be thin and toned (with no thigh gap, of course). But how many people actually fit this image?

I’ve worked hard to try and make myself fit that image and I am tired of doing so. I am a healthy individual, despite what I look like on the outside, and I am tired of people judging me solely by my appearance.

As you may remember, I was in a car accident that messed up my back and pretty much nixed my running training in the bud. However, I received exciting news a few weeks back when my doctor discharged me from my physical therapy sessions. I asked him when I would be able to start training for my long distance runs again (a subject I had discussed with him numerous times). He stated, “At your size, you will never run long distances.”

Needless to say, I was flabbergasted. No, I was appalled. First off, I’ve already run over 25 5k races and 3 half marathons (and at a weight heavier than I am currently). Second, any runner will tell you that size does not matter- it is all about training. But, because of my appearance, I was instantly judged on what I am and am not able to do.

Well, guess what? I’m not going to listen to any more non-sense like this.

I am not a dress size. I am not a number on the scale.

I am a human being with curves, imperfections, healthy eating habits, a daily workout routine, and feelings. I have come a very long way to get to where I am and I refuse to continue to look down on myself because the media (and other close-minded individuals) say I should because I don’t match their version of perfection.

To me, I am perfect.

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Jun 18 2014

Shake It Up

It is no secret that I have started using Shakeology and I went from being a skeptic to a believer in 30 days!

Shakeology has this phenomenal 3o day bottom of the bag guarantee. You can try a shake a day for 30 days and if you don’t feel healthier or notice results (i.e., increased energy, lost weight, decreased sugar cravings, etc) then you get a full refund- even if you finished the whole bag!

I get a monthly auto-ship of 3 flavors: vanilla, chocolate, and strawberry (however, the chocolate is my favorite!!). I like having the variety so I can try out all kinds of recipes.  They have other flavors as well, including vegan tropical strawberry and vegan chocolate.

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Speaking of chocolate and tasty recipes, my current shakeology obsession is Butterfinger.

1 scoop/packet of chocolate shakeology

1 cup of unsweetend almond milk

1 teaspoon butterscotch instant pudding

2 tablespoons of PB2 (or regular peanut butter)

Ice to taste and BLEND IT!

 

This recipe tastes EXACTLY like a Butterfinger candy bar and gets my day off to a GREAT start!

What is your favorite shake recipe? How do you shake it up?

Jun 9 2014

Change is Good

I have to be honest- I am incredibly impatient.

I like seeing results immediately and get antsy when I have to wait around for things that I know should be happening. This makes my fitness journey a roller coaster ride. When I started running, I wasn’t seeing progression fast enough and became disheartened. My pace time wasn’t picking up fast enough, I wasn’t losing weight like I had hoped, my muscles weren’t toning how I wanted them to. Boo hoo!

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This is the hardest lesson I had to learn- patience. I had to learn how to be patient with myself and realize that years of bad habits were not going to disappear in a week or a month of better choices. As much as I wanted to see immediate results, I had to elarn to accept that change would happen over time. I had to learn to be uncomfortable with myself so I could work on becoming a better me.

It is a struggle and, often times, it was too much of a struggle and I fell off the healthy living bandwagon. But, I got back on.

Now, I focus less on the changes and more on the journey itself.  After all, the journey is the most important part of the experience: It is not just a means to an end. When I hit my goal weight I cannot go back to my bad habits, I will have to just change courses. I want to accomplish my goals, but how can I enjoy myself at the same time? What workouts will motivate me to keep going? What workouts will make me feel stronger when I’m done? What can I do to truly enjoy being healthy?

Jun 6 2014

The Price of Fitness

Often times I hear people complaining about how expensive it is to be healthy, and I cannot agree more. However, I also feel that my health should be a priority investment and so I try to balance out my fitness spending as best I can.

When fitness items go on sale I try to snag them all up and hoard them until I am ready to use them. Currently, Beach Body is having an AMAZING summer sale (a lot of items are up to 50% off!) and I wanted to let you all know about it just in case you want to take advantage of the savings. I am super excited about this sale and cannot wait to stock up on some phenomenal programs!

Take a look for yourself and maybe something will spark your interest:

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I mean, cmon, P90x for under $60?! That is crazy!

I am personally going to be getting Hip Hop Abs and maybe ChaLean Extreme to add to my collection. However, this sale is only going on until June 9th (or as long as supplies last). I know some programs have already sold out!!

Click the image below to get your shop on and then get your workout on, my friends!

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Jun 2 2014

You Are What You Eat

There is a false premise that has made it’s way throughout our society; the premise that in order to be healthy and maintain a toned physique, a person needs to spend hours a day at the gym.

I do not think that this is true. In fact, my experience thus far has taught me otherwise.

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I spend 10-30 minutes a day working out (we all know my obsession with Tony Horton) and in the past month I have toned more muscle and lost more inches than in the past few years that I was running. When I was running, I was giving myself the excuse that because I burned so many calories, it was okay to still go out and eat junk all the time. I mean, I was sweating it off, right? Wrong. Those processed foods and chemicals were staying in my body LONG after I had finished my workouts.

This time around I am focusing more on eating healthy. I am not a “clean eater” by any means because my work-life balance makes it rather difficult for me to prep and cook how I would like to (but I am working on it). However, I do incorporate as many fruits and vegetables into my meals and snacks as I can. Instead of eating those pre-packaged 100 calorie cookies or snackpacks, I snack on an apple, pieces of melon, or carrots and hummus. While my snack might have a little bit higher calorie count, I am actually getting more nutrients that help to balance out my blood sugar levels and process better in my body.

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The hardest part about eating healthy is making sure that you keep healthy food around you. It is much easier to give in to a handful of chips or a row of cookies if that is all that you keep in your house. However, if you stock your fridge with fresh fruits and vegetables (especially ones that are easy to grab and go, and require little to no prep) than you are setting yourself up for success.

I also use Shakeology as a meal replacement. I am not a big breakfast eater (although I love breakfast foods) so having a shake in the morning is just enough to rev my metabolism but not make me feel weighed down. It is literally the healthiest meal of the day for me. It has 70 superfoods in it, probiotics, digestive enzymes, and so much more! Plus, it is gluten free, which is a WONDERFUL thing (even for people who do not have a gluten allergy).

shakeology ingredients-and-benefits-chartEven if I didn’t already eat a lot of fruits and veggies, Shakeology would almost make up for that because of the nutrition value it has. (Want to learn more? Click on the photo above and check out the shakeology website.)

Another difficult part to eating healthy is the cost: fresh fruits and vegetables cost more than the 3 for $5 boxes of cheez-its, but I look at that money as an investment in my well-being. However, there are ways to get fresh produce for a fair amount. Especially now that the weather is turning warm, there are TONS of farmer’s markets around! Most farmer’s markets are stocked by local farms so the fruits and vegetables are super fresh! Not sure where the farmer’s markets are around you? I usually go to http://www.localharvest.org/farmers-markets/ and search what is near my area.

Also, do not be afraid to price compare!! Sometimes grocery stores do have some great deals on produce, but not always at the same time. I often grab a circular for all of the local grocery stores and price compare who has the better deal. Buying produce at Sam’s club, BJ’s, Costco, or any other wholesale store is also a great option! My advice to you is to make sure you only buy what you know you will eat- I mean, who is going to eat 10lbs of tomatos before they go bad (unless you are making pasta sauce)?

There are lots of ways to get those healthy, nutritious, good-for-you foods into your house without having to go broke.  My challenge to you is to try it for a week and see how you feel! I bet you will notice a HUGE difference!