How bad do you want it?

The 1st trainer I worked with said this to me during my 1st fitness challenge. I had the chance to win a trip to New York City with tickets to a Broadway show. I’d never been to New York….and 9 years later I still haven’t. I missed winning by 4 pounds. Had I followed his instructions, I’d have had some amazing memories! But I was stubborn and lazy, still am. I’m working to change that. After gaining 20 lbs following a car accident almost 4 years ago I reached my heaviest weight- 153. I know, that’s many women’s goal but for my small frame, that was a lot. After looking back at old pictures that pop up in Facebook memories I see that even 130 is a bit much- which is where I’m at now. I’ve consistently lost 10 lbs a year the last 2 years. I’ve been stuck around 130 for about a year and recently have begun to see the high 20’s flash across the screen on the scale. 
I refuse to give up. Right now, I’m eating less, not eating out, saying no to cookies, Cheetos, soda and even pizza (although I did have ice cream last night). My biggest issue is working out. I procrastinate all day. I have a free gym membership and never go. But that changes today. It’s time to get this last 10 lbs off and finally reach a goal I’ve been after for almost 10 years. My body has been through 5 pregnancies over a 12 year period, I’ve had many injuries, I have life-long injuries from the accident, I’ve dealt with depression and emotional eating. It’s time. I want it. I want it BAD!!

Fit and Healthy Motivation Tips

After spending an evening with a friend who was very overweight, I changed my fitness challenges to fit and healthy.  It’s easy for me to copy and paste memes, recipes and workouts but it’s hard for me to follow them.  Lack of motivation is my biggest issue so I decided to do some research to not just help me, but help my fitness ladies, too.

  1. Buy new shoes.  Try on several pair, walk and jog in them around the store (they tend to frown on sprinting).  Get your feet evaluated at Fit2Run if you can.  Then go online and see if you can get a better deal (shhhhh!).

kicks I discovered I’m an Asics girl.

2. Visualize positive thinking. Visualize your muscles getting bigger and stronger while you’re coming up with excuses to avoid the gym. Think about how wonderful the sun will feel on your face as you take a walk outside (wear sunscreen!). Picture your heart smiling as you put down the Pop Tart and fix some eggs and a protein shake.

14993567_10211174071494413_7745794241319868662_n Powerhouse Athletic Club (shameless plug)

3. Reward yourself. Went a whole day without junk food? Put a dollar in a jar. Completed your step count? Add a dollar. Exercised 5 times in one week? Treat yourself to a movie (and pack healthy snacks in your bag). If you do a jar, at the end of 30 or 60 days, take the money and buy yourself a new top or pants; you’ve earned it!

wp-image-477638972jpg I have to hide my dollars.  My family tends to swipe them.  I have an agreement with my husband (he just doesn’t know it yet) to trade pennies for dollars in 60 days.

4. Be accountable.  Get a reliable accountability partner or better yet, be one.  Join a fitness challenge (shameless plug #2). Download the Pact app (Harvard guys) or sign up at StickK (Yale guys). This will not make you rich but it will motivate you to stick to your goals if you don’t have dough to lose.

5. Make small goals. Saying, “I’m going to lose 50 pounds is great but it’s going to take a while.  Write down that you’re going to lose a pound a week, eat 4 healthy snacks, go a week (or a day) without drinking soda or hitting the drive through. Create monthly, weekly and daily goals.  Write them down where you’ll see them. (I discovered my fridge and kitchen cabinets are dry erase marker proof)

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6. Reduce your excuses. Write them down. Start eliminating them one by one. “I’m too tired.” “The gym is so faarr!” “I don’t have time.” “It tastes so good!” “I’m broke.” You’ll realize how ridiculous you’re being. I’m ridiculous every day.

7. Ditch the boredom. Try something new like a Body Combat class, biking, roller blading,  pilates, aerial yoga, pole dancing (shameless plugs #3, #4 & #5).  Switch up your routine to shock your body, especially if you’ve hit a plateau.

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8. It’s good for your health.  Yes, looking smoking hot in those skinny jeans or that tankini are great motivators for getting fit and healthy, but remember the main focus is on improving your health to keep you around longer.

9. Sign a contract with yourself. It can be a detailed one or one that’s short and sweet.

I’m sure there are many more amazing tips out there but I made a goal to keep this short. #noexcuses

Behavior change is a learnable skill

www.breathofoptimism.com

“Behavior change is a learnable skill and you can learn it.” I downloaded a new app 4 days ago and that was in a letter to me this morning. I’m still playing around with the app so I’m not ready to reveal it quite yet, but I’m loving it so far. 

One of the many things my fitness challenge moms hear me say often is, “Make small changes, gradually.” We all have things we need to tweak in our lives. Some of the changes are big and some are small. What we need to remember is to not try to overhaul everything at once. We will fail. 

Studies show that it takes 21 days to change a habit. That’s totally doable. Set an alarm, invest in sticky notes, have someone email or text you if you need reminders. I’ve tried several apps and none have worked for me. I’m hoping this new one does!!

A big change most of us need to work on is breakfast. It’s so easy to skip it or grab something unhealthy. Eating breakfast can improve concentration, performance, endurance and strength. We need lean protein to give us a big boost first thing. Purdue University researcher, Wayne Campbell, PhD, says,”Protein blunts your hunger the most and is the most satiating.” 

Great sources of protein include eggs, banana or apple slices with peanut butter, plain oatmeal, a handful of almonds or walnuts and low sugar yogurt. Avoid donuts, waffles, pancakes and sweet starches (everything I love to eat for breakfast). These will spike your sugar levels and in about 2 hours, crash your energy level.

If I can give up Cap’n Crunch and whole milk, anyone can give up sweets for breakfast! Protein- get some! Make that one of your small changes that you start today.

What small changes or habits have you made?

Share it Sunday

Two weeks ago I started a new fitness challenge. We once again have a great group of moms and I’m excited to see them make positive changes and lead healthier lives.

In my experience, the more we share the better we do. Honesty is always the best policy. If we cheat and don’t own up to it, we are only cheating ourselves. We will fail. We will have bad days. Those who are most active are usually the ones who succeed. Success is defined in so many different ways. Blah, blah, blah.

Getting healthy is hard. It’s so much easier to sit on the couch and eat ice cream, chips, cookies and wash them down with giant sodas. Who wants to grunt and get sweaty? Yuck. I don’t like eating better or working out. But I don’t like busting out of my clothes either. I don’t like getting winded walking up one flight of stairs. I don’t like looking in the mirror and seeing extra pounds.

I want to feel better. I want to find healthier foods that are yummy. I want to make my own “fast food” (aka meal prep). I want to see my kids grow up. I want to travel when my husband retires and not ride on a scooter. I want to look in the mirror and love what I see.

I started these challenges to hold myself accountable. They have become so much more. I’ve seen some amazing transformations in many of my moms. That’s what keeps me going. They need the challenges, it’s like crack to some of those crazy bitches!! And I love them. I love their dedication, their motivation, their drive. I love seeing them fail and get back up. I love seeing them support each other and cheer each other on. They are amazing. 

Wow. Haha! This was supposed to be about sharing and it took a weird turn. Soooo, anyway…..what changes have you made to lead a healthier life? What made you stop driving through McDonald’s and make your own food? What made you put on your tennis shoes and walk or workout? If you are in my challenge or another challenge, how do you like it? What would you like to see? 

Share it Sunday!!!

I suck…..BUT I never stop fighting!

I suck.

I suck at blogging. I suck at working out. I suck at eating healthy. I suck at getting challenge prizes out on time. I suck at running fitness challeges.

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BUT, I never give up.  I never stop fighting.

Scroll through my blog titles and you’ll see so many that read, “Day 1.” “Day 1 again.” “Starting over,” “Starting over again,” “Starting over again, again….”

What you’ll never read is, “I give up…and mean it.” I’ve “given up” or “quit” but only in a moment of frustration. I’m sitting on my bed after spending an hour on Facebook drinking a protein smoothie and my first cup of water because the last thing I did on Facebook before I made myself get up was add the new weekly post challenge to our fitness challenge group encouraging them to eat healthy, exercise and drink more water. Yeah, that was a long sentence. I encourage my mom’s every day to do their best but I don’t. How can I expect them to give it their all when I don’t? Because I suck.

It took me two years to lose 25 lbs. TWO YEARS!!!!! Why? Because I’m lazy and unmotivated. Because I suck.  I see pictures labeled “January…….March” and see such a big difference in those women in just three months. I think, “Wow, if I’d gotten off my ass that could be me.” But I don’t. Because I suck.

Today I’m getting up. Today I am finishing my 64 oz of water and eating right. Today I will even finally do Day 2 of Bikini Body Mommy…..while everyone else is on Day 36. I can still catch up. 😉 Today, I don’t wanna suck.

Today I will send out more emails to potential sponsors. Today I will mail out the rest of the prizes with lots of apologies (I’m sooooo thankful to have such understanding fitness moms) (okay, it may be tomorrow). Today I will not suck.

Tomorrow, well, that’s for tomorrow. Tomorrow I might suck. Hell, I might wind up sucking today. It’s only 10:30 and I have a long to-do list. It’s much easier to sit here on my phone. But, today, I don’t wanna suck.

I think of all of the people who can’t get up and do.  But I can. Today, I will do my best not to suck, for them. Today, I don’t wanna suck.

Let’s not suck today!!!!!

What do you suck at? How do you make yourself get up and be not sucky?

Fitness bullying. Don’t be an asshole.

Bullying comes in all forms and it only seems to be getting worse.  Deciding to get yourself fit and healthy is a personal decision, one that is made by you, for you.  You’re excited.  You’re especially excited when you start noticing positive changes.  So, you share your happiness on Facebook, Twitter and Instagram.  For others who know what you’re going through or have been in your shoes, you’ll see comments like, “That’s awesome!”  “Keep up the great work!”  “Way to go!”  I love seeing these.  These are your “people.”

You don’t expect to be bullied by haters.  They are probably too lazy to get up off of their fat asses, or they may have self esteem issues and just want to bash others to make themselves feel better.  You, know, the ones who say, “You don’t need to lose weight” or “Why do you have to post every time you workout?” or “Oh, look, Katie is at the gym again, shocking.”

I’ve seen friends APOLOGIZE for posting about a 5k success, or going to the gym, or losing 5 pounds or skipping McDonald’s and eating a healthy, homemade snack.  It’s YOUR social media page!  It’s YOUR life!  If someone makes a nasty comment on a post or sends you a private message because they are too chicken shit to call you out in front of those who support you, delete the bitches.  Block them, message back for them to unfollow you, or click the option to hide them when you post about getting fit and healthy.  Whatever you do, don’t let them bring you down.  And never, ever, EVER apologize for posting your fit and healthy successes no matter how big or how small they may be.  Ever.

Never. Ever.

12472372_10209102213099248_5029504665586219505_n  I ignored the haters!!!

If YOU are one of these assholes, STOP.  Who are you to tell someone if they need to lose weight or not?  Are you their doctor?  Nope.  Why do you think it’s your business to say something negative because she ran her first 5k or beat her previous time by 30 seconds? It’s not.  Yes, she posted it out there for all to see.  But, she posted it because she wanted to share something positive.  I can almost guarantee no one posts something so others will leave nasty comments.  Would you tell her to her face that you don’t give a flying flip that she just squatted 100 lbs?  Would you tell her to her face that you’re tired of seeing her post her before and after pictures?  Yes?  Good for you.  If not, don’t say it while you’re hiding behind a computer screen shoving Twinkies in your mouth.   If you don’t want to see other people’s successes, unfollow, unfriend or just keep scrolling.  Unless you were born under a rock, you have to have heard the saying, “If you can’t say something nice, don’t say nothin’ at all.” -Bambi movie

This is why I run my TBMG Real Fit Mom fitness challenges in a closed group.  So women have a place to feel comfortable to post whatever they want and know that they won’t be put down or ridiculed.  If they want to share on my RFM Facebook business page, I encourage that.  Even better, if they share on their own page. But not everyone is comfortable doing that.  Those that do, often get crapped on.

If you have a weight problem and glare at the screen when you see your friend post when she reached a goal, reach out to her privately.  Or join one of the hundreds of weight loss Facebook groups.  Many of them have thousands of women in them so the chances of you knowing someone in there is slim.  Start by making small changes in your life, starting with not being a bully when someone else is trying to get fit and healthy.  Focus on you, not how others are doing.  Everyone is different.  We all have different goals, challenges, reasons, stories, set backs, successes and desires.  Find yours.  Just make sure it’s a positive one and one for you.

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You don’t have to be rich to be fit.

Prince’s song “Kiss” popped in my head when I typed the title for this post.

If you follow me, you know I run fitness challenges through the website I co-founded, Tampa Bay Moms Group.  Recently, someone told me I should become a Beachbody coach and advertise in my challenges.  I’ve thought about it because I have bought a few workout programs from BB but it goes against what I’m trying to teach my moms.  I used to sell Visalus, too, and almost hit the button to rejoin.  But, again, I just couldn’t go against what I believe in.

I was just reading a post in a Facebook group I’m in about “rich girl fitness.”  You know what I’m talking about.  The girls who look perfect in their perfectly matched Lulu Lemon workout clothes and Asics tennis shoes.  They have the time to make perfect healthy snacks and meals, oh, and the money to buy the organic ingredients.  But that’s not real life for many of us on our fitness journey.

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I’m a work-for-free-at-home mom of 4 on one income with 3 of us in college not using student loans, a son who plays golf and a daughter who is a competitive dancer. I don’t have time or the money for this perfect shit.

I’ve said it before and I’ll say it again.  “Real fit mom” means I’m a REAL mom trying to get fit.  My Reebok weight set was a birthday gift from my aunt.  My exercise ball and yoga ring were a birthday gift from my biological mom.  P90x was copied by a friend (shhhh).  P90x 3 and Brazil Butt Lift were bought for me by my husband with promises that I’d complete the programs (shhhhh).  My Asics were a birthday gift from my biological step-dad (long story).

If you have time to make dinner, you have time to workout.  Do squats while waiting for the water to boil, step in place while rinsing off dishes, do lunges up and down the hall while the pancakes are pancaking (what do pancakes do??).  You do laundry, right?  Use the detergent bottle or box as a weight.  Got a baby or a toddler?  There’s your gym.  If you have Internet, you have workouts galore at your fingertips- all free.  Bikini Body Mommy, Body Rock, thousands of videos on Youtube.  It’s all FREE!

Most of my workout clothes are hand-me-downs or from Marshall’s/TJ Maxx/Ross.  Or I wear shorts, sweatpants or pj pants.  I don’t have a gym membership (accidentally typed membershit).  I’ve tried but I’m just not a gym person.  It took me 2 years to lose 25 lbs (started at 153 after a car accident) because I’m lazy.  I don’t buy organic, I food prep once every 4-5 months, I don’t buy fad shakes or foods.  My protein powder is the cheapest I could find at Walmart.

I workout at home.  I cut out fast food, pizza, alcohol and junk food (saved a bunch of money, too).  I go on walks- those are free.  If I’m having a bad day, you’ll read about it on here.  If I drank a 32 oz Screwdriver, ate chips and salsa, Runts, a root beer, Capn’ Crunch with whole milk, I’ll be honest about it (yup, that’s what I had yesterday).

I have self esteem issues so I usually don’t take pictures of myself.  When I do take selfies, my hair and make up is usually done.  I’m trying to get over that- which you saw in my post about my fitness moms buying me a Fitbit.  I’m not trying to look perfect or fit into “rich girl fitness” I’m just afraid to put myself out there most times.

There ARE real people getting fit out there.  You just have to find them.  If you happen to have found me, yay!  My goal was to just inspire one person.  I did that but it’s an addiction and I want to inspire more.  If you like my blog, share it.  If it’s not for you, move along!  Whatever you do, don’t fall for the schemes and scams and, as my 9 year old says, “Do you, be you.” #maggerinaballerina #doyoubeyou