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Falling Off The Wagon

Look – nobody is perfect, right? Winter is tough. You are inside – a lot – and all you want to do is eat. I am there. I get it. Forget about the weekends with dinners and friends and just not wanting to cook. So off starts this roller coaster of poor eating habits and consuming too much food.falling_off_wagon

Typically, I have a very specific pattern. I eat really well Monday-Friday and then let a little loose on the weekends. Lately, this is not working for me as Sunday melds to Monday and once I am off schedule on Monday – hey, the rest of the week is shot, right? Yes, this happens to even those that preach health and fitness 24/7.

The only feather in my cap is I still try to eat good quality foods – but just too many (ok, and maybe OD’ing on chocolate and Petron Café a bit since Valentine’s Day. Oh, and that piece of eggplant parm pizza this weekend).

There’s a little bit of consolation in all of this.

  1. I workout regularly and they are not easy workouts
  2. I am still eating less than the average American
  3. I can still fit into my pants (yes, they are tighter)
  4. I am so consistent in my eating/workouts (for the last umpteen years) it really does not have a drastic effect on my body

But, how do I feel?

I AM:

Crankier
More anxious
Fuzzier (I attribute some of this to the over-indulgence in drinking as well)
Less patient
Fuller
More tired
Full of cravings I had gotten rid of
Feeling a little out of control

How do we get off the gerbil wheel and get back in control?
It’s not all or nothing and starving yourself for a day or two to “make up” for the extra calories. This daunting idea of having to give up everything and deprive yourself will only set you up for failure or cause you to go to the opposite extreme.

My best advice is to pick one thing to change.
One thing. And stick with it every day.

Suggestions to pick from:

  • Drink a cup of water with every meal/snack
  • Stop eating after 8 pm
  • Eat breakfast
  • Eat 3 decent meals and snack on only fruits in-between
  • Give up the daily caramel latte
  • Remove candy from your diet (including chocolate)
  • Remove your go-to high carb comfort food (pretzels, popcorn, cereal) and replace it with something light and filling (apple, banana, lowfat organic greek yogurt)
  • Don’t eat any food on the couch
  • Always sit at a table/counter when you eat
  • Brush your teeth after eating (this really works!)
  • Refrain from drinking cocktails Monday-Friday
  • Eliminate added sugar
  • Drink a glass of cleansing tea every night before bed
  • Add 20 minutes of exercise every day
  • Add 10 minutes of meditation every morning

By placing the focus on one thing – it makes it much easier to succeed and other pieces will naturally fall into place. Less emphasis on “I need to get it together” and feeling overwhelmed with not knowing where to start, and more emphasis on improving one manageable thing that will get you to a more attainable goal.

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When Things Get Itchy

You’ve got that New Year’s itch. “This year is going to be different.”drunkwaffles-300x300

As suspected, the most common new year’s resolution is to “lose weight.” According to Newsweek, there is a 12.1% hike in new gym memberships sold in January. “There are 54 million people in the U.S.—approximately 17 percent of the population—who are members of some type of gym or fitness center. A disproportionate number of them join shortly after the guilt of a gluttonous December sets in.”

Aisling Pigott, a spokeswoman for the British Dietetic Association, says many people allow themselves to binge over Christmas on the promise that they will fast in the new year. Unsurprisingly, this is not the best way to start, she says. “People need to think about moderation all the time. Weight loss involves adjusting lifestyle, diet and calorie intake, whilst overcoming the psychological barriers too.”

When that new year hits, so does the sinking feeling “I gotta do this now”. The idea of getting healthy can be overwhelming and is mostly psychological. The language we tend to use is “I’ll never be able to eat that again” … it becomes an all or nothing. Which just sets you up for failure.

It’s important to not see food as an enemy – but more of a method of fuel – a way to keep your body healthy and in optimal form. Rather than making eating a stressful experience, try to make it an enjoyable part of your day.

Make small adjustments – not trying to do everything at once. Looking for that quick-fix 10 pound unsustainable weight-loss is not realistic. Diet pills and shakes will not get you where you want to be. Remove yourself from the scale, stop over-thinking what you are ingesting and eliminate your fear of food.

Some tools to use:

  • Stop thinking about food 24/7 – make a list of healthy food choices you can pick from for each meal – takes out the guess work.
  • Know your trigger foods – what makes you feel awful after you eat it and only crave more? Remove those from your diet.
  • Don’t eat in front of the TV – it sabotage. If you must – dish out one serving and don’t return for more.
  • Try to stop eating at least 2 hours before you go to bed…you will feel so much lighter in the morning.
  • Add a probiotic to your daily routine…it works miracles in balancing out your gut and building your immune system.
  • Drink water. Chug a glass first thing in the morning to start your day flushing out your system.
  • Try to eat a salad everyday. Easy on the toppings, less on the dressings.
  • Cut out the processed foods and eat more non-GMO and organic.
  • Cut sugar from your diet – this alone will create a huge difference in bloating and energy levels.
  • Add more exercise – if you are a beginner, start small and build up.

You have to make each small commitment realistic and achievable. Always remember – it’s not a diet, it’s a lifestyle.

And on the weekend, have that burger, sans fries. Just keep your daily routine in check. And, Happy New Year.

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Bringin’ Back Your Mojo

It’s so easy to get into a routine and feel like you’ve hit a plateau. Your body is not changing, you aren’t as energized as you used to be and you just go through the motions to get in a workout.

What’s it going to take to inspire you again? You need to re-ignite your mojo. Two solutions:

Get Out Of Your Comfort Zone

If you find yourself doing the same exercises week after week, in the same sequence, your body is going to adjust. Monday cardio, Tuesday Tabata, rest Wednesday, Thursday Tabata, comfort-zoneFriday cardio. There is a lot of comfortable anticipation and you may have stopped pushing yourself hard in each workout. It is critical to get out of your comfort zone. Change it up.

Instead of running on a treadmill for 30 minutes – change it to intervals. 5 minutes at 6mph, then 2 minute sprints at 7.6mph and repeat. Keep that going for 30 minutes, increasing your speed a little more each set. You will be much less bored and your body will be shocked into having to react to a new movement.

During your HIIT class, contract your abs the whole time and set yourself a goal of jumping the highest in the class…measure it – seek it out. Push yourself.

Keeps your muscles and body guessing…and readjusting…and changing.

Find The New

I was in my normal weekly routine (with a few summer schedule quirks) and scheduled to teach Tabata outside at my pool club and no one showed (tough summer vacation schedules!). Instead, the tennis director offered me a one hour private session. Holy kicked-my-ass. I was so rejuvenated, pumped up and excited I could not contain myself. I had a perma-grin the remainder of the day. I was so energized from the change, I came home and ran another 40 minutes outside (which I also never do) – from pure exhilaration of something new and challenging my body in new ways.

Find something new to get you excited. Try rock climbing – go for a hike – try a new class – something to remind you how much fun it is to challenge your body.  Change your playlist. Set yourself a new goal – “I will run 3 miles in 26 minutes.” Find a partner in crime and run on the beach – or try kick boxing.  There are so many clubs, gyms, boutique studios that offer free or reduced trial classes. Take one week and try them all: Barre, Trampoline, HIIT, Yoga, SLT… call it your exercise renewal.

You will be exhilarated by the change and it will trickle down into future workouts.

Finding the new will give you that extra spring in your step and change in your body.

 

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