Small Changes Equal Big Results

Have you ever gone into a weight loss program, gung-ho, ready to kill it, only to fall off the wagon after a few weeks or less? Don't worry...lots of us have experienced that. So what can you to so that you can see the results you want without so many starts and stops?

First, realize that you didn't get to where you are in one day...and so you're not going to get to your goal that quickly either. Whether you've got 20 or 200 pounds to lose, it's going to take time. Be realistic in the expectations you have for yourself. It's recommended you lose 1/2 to 2 pounds per week. Create a program you can live with for the long term. If you know you don't like veggies, don't start juicing veggies expecting to drop tons of weight...because you're not gonna stick to that. Instead, focus on creating a calorie deficit. A huge help is a website like MyFitnessPal. You set your goals, log your food and exercise and stay within the guidelines set for you. This is a very easy way to keep track of your weight loss. Whatever you choose, you have to STICK TO IT!!

Having a structured program like the many offered by Beachbody is extremely helpful to keep you on your path. Most of the programs start off a little easier and work you up to the harder stuff. They've got easier programs like Tai Cheng all the way up to Turbo Fire and Insanity. Let me tell you, when you have to start out low impact, then one day you nail a burpee or tuck jump...your confidence soars!! That's a great motivation to stick with it...seeing yourself improve!!

Another important tip, especially if you're not in a position to take a kick boxing class or other high-intensity exercise...is keep busy. Small activities throughout your day can still burn calories. Cleaning your house, washing your car, marching in place while cooking dinner, washing dishes or folding laundry... All these things burn calories. Walking is a great way to get exercise. If you're unable to do any of those, even punching into the air while you watch TV, during the commercials STILL BURNS CALORIES!!

If you want it bad enough...then don't quit!! You deserve to feel good and be proud of what you accomplish! I am always here for you...

Love and hugs,

Dee

Why has it taken me so long??

Why did it take me 3 years to lose 39.4 pounds but only 7 months to lose 26.6?

Let me explain. For the first three years, I would get determined, have a setback, then quit. Get re-motivated, lose steam and quit again. I did this over and over again. If I missed a workout, no one was going to ask me why...if I ate too much pizza or stuffed down my emotions with some cookies, no one was going to slap my wrist and make me do better. I was lacking tough love. I was lacking accountability.

Fast forward to January 2013. I was invited to join a Beachbody Challenge Group. I've written about it before. I actually tried to get out of it before our start date!! But my coach Alli believed in ME, and she wouldn't let me quit.

Here's how it worked.  We had to check in daily with our eating and exercise and we were expected to send in measurements and pictures every 30 days. Think about that for a minute. I had to strip down to a sports bra and shorts and take photos of myself. Not only did I have to TAKE the photos, I had to send them to my coach. Aaaahhhhh!! But you know what? Now I HAD to change!!! People were watching me, expecting something FROM me. That seriously changed my life. My setbacks became just setbacks, instead of reasons/excuses to quit. It made me work harder, jump higher, and STICK WITH IT. There were commitments we agreed to, but those commitments, those obligations to myself and others...things like check in, log our workouts, drink Shakeology daily, etc., they were the KEYS TO SUCCESS!!!

I loved it so much that in June, I joined a second challenge group!! So far I'm doing well and the people in that group give me accountability, support, motivation and encouragement!!!!

So...what is holding YOU accountable? Are you trying to lose weight and/or get in shape? What keeps you pushing forward when you're having a day that you want to GIVE UP??!! Do you have someone willing to hold your hand and guide you through your journey?

I want to be your tour guide. Give me 90 days...let me help you! Let me help you get to where you want to be! I believe that if I can do it SO CAN YOU!!!!!! Take a leap of faith...faith in you, faith in me.

Email me for details: deedmeyer@gmail.com

Consistency

Have you ever heard something over and over again and maybe even told it to someone else...but then one day you just get it? That's how I feel about consistency. In our challenge group one of our challengers is super close to her goal and our coach said something to the effect of "consistency is key"...and it hit me like a slap in the face. Well applying that has gotten me down to 57 pounds lost!! I'm so excited to get to 60 lost. This weekend I missed a couple workouts because of happenings but yesterday I got right back on schedule. I burned (insert drumroll here) 3673 calories!! I think that's an all-time high!! I did Turbo Fire 30 and Upper 20, cleaned house, mowed for 4 hours, took kids to the park, fixed picnic table and had an awesome picnic lunch in the sunshine. I went to bed exhausted but happy.

So in have decided not to post my daily numbers on here as I am sure they're wicked boring. I will just keep you guys updated on milestones, epiphanies, tips, etc.

Love and hugs,
Dee

A minor victory

I'm beginning to think I owe a lot more to this stomach/esophagus illness than blame.  Don't get me wrong, it's not that I like it at all.  I hate the nausea and pain, the feeling I can't breathe, etc.   But because eating hurts, I've lost interest.  I only eat because of hunger and sometimes not even then.  I've even fallen out of love with coffee...can you imagine???

I've explained it to a few people...but have you ever eaten something dry and not chewed enough and you can feel it travelling down your throat? Have you ever had the wind knocked out of you and you have that pain in your chest and the middle of your back and feel like you can't breathe?  That's what it feels like when I eat solid food. I mean, I can handle the oatmeal, cream of wheat, etc pretty good but for instance last night I had a turkey sandwich for dinner and was miserable after.  I burped and my stomach burned.  Last night my esophagus spasmed and kept me from sleeping.  This morning it still feels closed up.

So after all that, why in the world would I say that I owe this sickness more than just blame??  Because last night I had a small victory.  I was emotionally upset. In the past, this would have sent me straight to the kitchen.  In the days before we found out Bryson had allergies to corn, soy, garlic, latex, etc...we would have had plenty of snacks to choose from.  Whether it was cookies or chips or even nasty old fruit snacks.  I have been known to eat a full sleeve of fig newtons when I'm upset.  Something about that sweetness, the soft cake-like texture...but I digress.  But last night...not only was I not feeling well physically but there's nothing to eat.  Who stress eats grapes or apples, or a bowl of raisin bran?  LOL...just not the right kind of comfort food.  Sadly, that still means that if we had those things in the house I may have eaten them...but maybe not.  So I'm gonna call it a victory.

So on to my numbers for yesterday:
Burned: 2807/2500
Eaten: 1304/1500
Deficit: 1503/1000
Water: 80 oz
Workout: Fire 55ez

Love and hugs,
Dee

Weekend woes

So all the kids are sick. I'm not feeling great either, which isn't surprising since Bryson coughs in my face all night. :-/
Saturday:
Burned: 2094/2500
Eaten: 1167/1500
Deficit: 927/1000
Water 60 oz
Sunday:
Burned: 2087/2500
Eaten: 822/1500
Deficit: 1265/1000
Water: 60oz
This weekend I really just rested. My body ached and I had a sore throat. Off and on stomach aches too. Today starts day 1 of Alli's 90 day challenge and I've got my meals for the week planned (pretty easy when all you can stomach is cream of wheat and oatmeal), my workout schedule ready and I am excited to see the changes in my body.
The good news? I'm at 187.4 today. That's 4.7 less than last Monday. I'm nervous because usually when I start exercising again I retain water but I've gotta remind myself to look at the big picture and what I will have accomplished at the end of 90 days. As sick as this esophagus/GERD thing has made me, I've committed to this challenge so I've got to workout when scheduled everyday. Maybe I'll start feeling better overall and can go back to normal life.
OK...speaking of workouts, mine is cued up and ready so I'm gonna try to drink this herbal lemon tea and ease into it.
Love and hugs...Dee

Two-thousand thirteen

So, here we are, at the dawn of a new year...again.  This is an inevitable day which occurs every year. A day filled with promise, hope, new beginnings, resolutions, etc.  Last year I was sure that by this time I would be at my goal weight.  I was sure of it! But I allowed life to get in my way.  Last year, as this year, I went through a VERY bad depression which ended up turning into a small family crisis. But, things turned around...Andy got a full-time job, we were able to move out on our own, and although things were hard, it was starting to go uphill.  Then the low-blood pressure thing crept in (remember that?) and between that and then the problems with the house that caused us to have to move, we're here.  Now I am dealing with what I have self-diagnosed as an inflamed esophagus.  When I eat or drink, it feels like something is lodged in my throat or in my chest.  Very uncomfortable.  I've been researching things that are safe to eat and am experimenting.  Right now it looks like oatmeal, rice, bread, apples, bananas, low-acid foods are not going to irritate it and are what are on my menu.  That means giving up coffee.  Yes, I know...and today I did fall off the wagon and had a cup of very weak instant...but it hurt so I know I need to lay off it for a while.  So, bland it is.  Maybe my stomach will shrink and I won't get so hungry. I know these are excuses and that other people have lost weight despite much worse than this and I can beat myself up about it but why? What good does that do? All I can do at this point is move forward.

I have, yet again set a goal date for my weight loss: August 31, 2013.  After my 37th birthday and our 17th wedding anniversary.  Maybe I'll try to get there a bit before then.

Monday I will start doing Chalean Extreme again, since a lot of activity makes me feel sick with this esophagus thing going on.   I will do walking for my cardio days. 

Here's to a better, more productive year.  May everyone reach their goals and then some!!
Love and hugs,
Dee