Category: Exercise

Starting Fresh

Published on by Christine4 Comments

I’m in a funk.  It happens sometimes, but this summer, I over indulged on over indulging.  We went camping a few times, and I had my fill of smokies and blender drinks.   

My pants are too tight.

That’s ridiculously discouraging.

The kids have started a fresh new year of school, so I’m getting back into my routine as well.  I can not believe how much better I feel drinking lots of water, eating healthy, exercising…it’s ridiculously encouraging.

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I was yet again reminded the power of routine and habits. I read somewhere it takes a month to establish a habit.  So I encourage you, along with me, to get back into a healthy routine.  Or, start fresh, everyday is a brand new day. 

  • Drinks lots of water daily
  • Exercise! Get that heart rate up for at least 10 minutes at some point in your day.  30 minutes of exercise would be even better. Continue to challenge yourself and do more and more as you build strength and endurance.
  • Eat your fruits and veggies!  Our society is built on convenience.  What’s more convenient than grabbing fruits or veggies for a snack.  If you don’t like fruits and veggies, keep eating them.  As your body adjusts to natural flavours and sugars, your tastes will change too. 
  • Limit your sugar intake. If you eat alot of sugar, you probably crave a lot of sugar. I was just thinking about this the other day. My son woke up early in the morning and while still wiping the sleep from his eyes, asked for McDonald’s for breakfast.   I told him No, and he told me he was “craving” it.  That really stuck with me. 

My 7 year old craves McDonald’s. 

Crap…on…a…stick.

It’s no wonder, McDonald’s food is loaded with sugar, fat, and salt.  All of those elements combined have your blood sugar on a sugary roller coaster.  Do you notice that those types of food have you hungry and craving more not long after you eat them?  They don’t fill you up the same way that natural healthy foods do. 

I’m not saying I’ll never let my kids eat McDonald’s, but I guess I better be watching how often I take them there.  It freaked me out that he craved McDonald’s.

That’s my thoughts for the day.   I’m decided to recommit to committing to one day making a commitment to healthy living.  Just joking.  That day is now!  Who’s with me?! 

If you hate exercising, crank up the music and dance it out for a song or two everyday.  It’s OK if your dancing happens to bring on blank stares and eye-rolling.  It’s all part of a day 🙂    

Have a great active day!  It’s so good for the soul ❤

Christine

Checking in!

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We are home from a week of holidays.  The week was exactly what I needed to recharge.  I spent my days sitting by a roaring fire, fishing, lounging with the kids, and taking pictures of whatever I wanted. 

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The eating department wasn’t so good for me…actually it was all too good.   After we got home, I was itching to go for a run.  I usually go on a 5 km route for my runs, but I stop for little walking breaks in between jogging.  This time I challenged myself to run the 5 km without stopping.  It felt so good.  It was a slow jog, but I didn’t walk.  I realized lately that I haven’t been challenging myself.  I stay within my comfort zone when I’m working out lately.  I believe that a person should continually push and challenge themselves with working out and eating healthy.  It’s allows me to never get bored or complacent. 

I read in a book by Bob Greene (I think!) that you should keep your work outs at a level that you cannot carry on a conversation with someone while working out.  On a scale of 1 to 10…1 being you are at rest, and 10 being you are at maximum exertion…you should try for around a level 7.  If you are going to put in the time for a workout, you might as well make it a good one.  You should definitely be sweating and out of breathe.  No looking pretty while you work out!

This morning I woke up feeling so down about my food and drink choices over the holidays, and then I realized that it’s a holiday, so as long as I get back on track, it’s all good.  Having said that, my next holiday I am going to practice some conscious eating and only eat when I’m hungry!  I do wish I could let go of the guilt when I do enjoy rich foods.  That is one thing I wish I could change, or at least find a healthy balance.  This healthy living stuff is a constant learning and growing experience.  I guess that’s a good thing.

When I got back and was able to check into facebook, I was so excited to see a friend post that she was down 30 pounds!  Congratulations Ang!  You are doing awesome.  I’m so proud of you.  Great things happen when you put your mind to it, and believe that a change within yourself is possible.  I remember when you sent me an e-mail awhile back and you were so on fire about your healthy changes.  I knew reading your e-mail that you tapped into that place within yourself that nothing was going to stop you and you would have a lot of success in reaching your goals.  It’s just so beautiful to see it happen in your life right in front of my eyes.  Much love to you Ang.

There is no stopping the amazing success that comes as a result of finding the strength and confidence within yourself to change.  The feeling that accompanies that success is unmatched and so addicting that it just keeps on going. 

Have a great day,

Christine

Tapping into your Potential

Published on by Christine2 Comments

How many times have you shot down a goal or dream because you thought you couldn’t do it?  What if you told yourself you could do it?  What if you truly believed it?!  So often we fail to tap into our true potential because we’ve trained ourselves to believe that we CAN’T do it, or we give a mediocre effort and then tell ourselves it’s all we’ve got.

This is especially true in the area of weight loss.  Sometimes looking at the big picture is so overwhelming we give up before we even start.  If I would have thought in my mind that I had almost 100 pounds to lose, I would have thrown in the towel and dove into a bag of Doritos (the cool ranch kind).

Could it be, that you have no idea what your true potential is?  Maybe just maybe you are strong enough to conquer your fears and go for it! 

Try this:  Strap on your running shoes and go for a walk/jog…even if you are not a jogger.  When I first started jogging, I couldn’t jog anymore than 30 seconds before I wanted to puke in my mouth a little (sorry, descriptive I know).   

Warm up 5 minutes walking, now start jogging; even if it’s barely a jog.  When your breathing gets laboured and your legs start to burn and your mind starts screaming “holy Hanna Montana you have got to STOP!!!”…Don’t do it! Keep going!  Tell yourself, you will jog another 15 seconds.   Go again the next day.  This time go for an extra 3o seconds, or an extra 5 minutes…depending on the level you are at.  The point is, you CAN push through it. 

Don’t let yourself believe that you aren’t strong.  You are only limited by your mind.

My sister Janice has MS.   Before she got sick, she was the most active & vivacious woman I have ever met.  She loved to go for speed walks and being active was just part of who she was.  She now walks short distances with the aide of a walker. When I first started exercising, my little sister and I went for a walk/jog while on our family vacation.  I could not for the life of me keep up to her!  It was like chasing Forest Gump.  I returned back to the cabin a good 10 minutes behind her so I was feel discouraged about my slow pace.  Janice was in the cabin when I returned and I told her how bummed I was because I couldn’t run very fast.  She looked at me and said “I wish I could run again.”  I had to duck into another room because I was so overwhelmed by her statement and realization of how spoiled I was complaining about how difficult exercising is when I CAN exercise. 

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My sisters and me Christmas 02 (my little sister is missing from this shot as she was basking in tropical son).  Me, Roxy, Sharon, Janice, and Darlene.

So I run because I CAN run.

This is the song I play on my Ipod when I don’t want to run anymore (I apologize for the crude Madonna photos that accompany this song.  It was the only one I could find on the net that I could embed.  Just listen to the words!).  The words of this song remind me of my sister and I refuse to quit when I hear it.

Push yourself and tap into your potential.  You won’t believe how strong you actually are.

Depression vs. Healthy You

Published on by Christine4 Comments

One of the main reasons I exercise and stay in control of my eating is in the mighty fight against depression.  I do realize that there are varying degrees of depression and that not all depression can be fought with a work out or a healthy meal plan…but it works for me.

I have a lot to be grateful for and thankful for in my life, but I fight with depression (which really has nothing to do with not realizing that I have a lot to be thankful for) 

It’s a darkness that at times sneaks in and envelopes me like a heavy blanket.  Sometimes I don’t even know I’m in a funk until I realize I don’t want to see anyone or talk to anyone.  It’s more than a feeling; it’s a state of being and it’s hard to explain.

You know when you hear a song that is connected with a memory and as soon as you hear that song you are taken back to that time, feelings and all?  It’s sort of the same way with depression, I hear the word depression and I can for a split second feel the darkness, the loneliness, the confused state as to why I feel that way.   I’m not going to lie: it’s hard to share this openly because there is also a lot of shame attached with depression.

When I feel it coming on, it’s all I can do to wait for my husband to get home so I can go for a jog by myself.  It’s not that I enjoy running all that much, but I LOVE how it makes me feel during and after.  I feel strong, in control, capable, proud, full of life…Yes, it’s uncomfortable; but in a good way. In a way that lets me know I’m alive.

In much of the same way, eating a healthy meal plan and staying in control and away from bingeing on the wrong foods also keeps depression at bay.  It’s a great feeling to know you are feeding your body what it needs.  Food is fuel and whatever you put in, that’s what you get out.  Put in good foods that are full of vitamins and nutrients, and you feel full of energy and life.  Put in crap, well…you feel like crap! It may be hard, or seem not all that fun to eat that way at first, but your body adapts quickly!  Before you know it, if you even try and go back to eating foods high in fat, they will most likely make you ill. 

If you tend to binge on foods to deal with depression, it’s important to change the way you view food.  More often than not, after you binge on your comfort food, you feel worse than before.  It’s a horrible feeling, and there is no way to lift yourself up if you continue to beat yourself down. 

If you deal with depression, to any degree, I encourage you to fight it by celebrating and taking care of YOU in a different way.  Life is a miracle and it’s a gift. 

Sorry if this tune is a bit on the “after school special” side, but hey…this song speaks so many truths about how precious life is and it’s a great reminder that life is gift and full of miracles.

Have a great active day!

Christine

Take Back the Power!

Published on by Christine3 Comments

Life is busy.  As a Mom the day never stops.  Moms are always on call, and someone always needs something.  There is never really a “good” time to workout.   Let go of the idea that there is a right time to exercise because the time may not be there and before you know it another day is drawing to a close and the exercise time just never came up!

So how do you find the time to workout? 

You just MAKE the time.

  • Involve the kids.  Go outside and run after a soccer ball.  Put in an exercise DVD and workout with the kids by your side playing along.  Skip, dance, run, do jumping jacks, play…go to the park and try out the monkey bars!
  • If you’re at work, take your coffee break or part of a lunch hour to go for a walk, or jog around the block.  Even if it’s 10 minutes of exercise here and there it counts!  Rather than e-mail a co-worker, walk to their desk and talk to them (what a novel idea with today’s technology!).  Involve your co-workers and start an at-work weight loss competition or a group workout time.
  • Get up extra early and exercise.  You won’t believe how good you will feel to start out your day this way.
  • Strap on a pedometer and move a little more.  Do you know that people that wear pedometers move up to an average of 2,000 more steps a day?
  • Put the kids in a wagon or a stroller and go for a walk/jog. 
  • Step in place (remember high-knees!) or lift hand weights while you watch TV.  Come up with an exercise to do during each commercial break such as squats, lunges, running in place, mountain climbers..oh the possibilities are endless!
  • Find a workout buddy so you are accountable to someone.

Yes life is busy.  Everyone’s life is busy. 

No more excuses. 

You are in control of your day. 

You are in control of the foods you chose to eat. 

You are in control of the amount of exercise you incorporate into your day. 

Take back the control, take back the power. 

There is NO ONE standing in the way of your goals except for you.  I apologize if that sounds preachy, but I was and still am the queen of excuses..I have to tell myself this all the time!

The great part of challenging yourself and succeeding in your goals is that you learn so much about yourself.  Just be you and make no apologies.

Have a fabulously active day 🙂

The Secret to Happiness!

Published on by Christine35 Comments

The secret to happiness is…..

….to LIVE life with purpose and gratitude.

When I think back to life a few years ago, I never really understood how to live life with gratitude or with purpose.  I took for granted that I had my health and forgot how to have joy in the little things.

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I remember this moment.  I wanted to disappear into the crowd and I definitely did NOT want my picture taken. You can see it in my face.  PUT THE CAMERA DOWN…

This probably sounds corny or cliche, but we owe it to our kids, our partners, to our loved ones, and most importantly to ourselves to take care of our bodies.  By taking care of our bodies, in turn we are taking care of our mind too!  There is nothing better for your mind, body, and soul than to exercise and be proud of yourself for your accomplishments.  I was once a hater of all things active, so it’s definitely a learned behaviour.

What happens when I say the word “DIET”.  What do you think of?  The word “Diet” has horrible connotations attached to it.  To me diets are about will power, restriction, self-control, deprivation, etc.

Living a HEALTHY lifestyle is NOT a diet.   It’s a way of life that celebrates living the best life possible.

It’s about balance, being proud of your accomplishments, pushing yourself forward, celebrating your healthy body and all it can do, enjoying whole food packed with vitamins and nutrients and feeling the boundless amounts of energy that comes from eating that type of food.  It’s about feeling in control (this one is HUGE for me) and most importantly, feeling gratitude for your life.   LIFE IS GOOD.

When people ask me how I lost the weight, I often get the same reaction after I tell them it was through healthy eating and exercise.  Groans and eye-rolls…because we are trained to believe that it can’t be done or sustained because it’s a diet.  We are so used to hopping on the diet bandwagon and giving it all we got for a bit, only to realize that we can’t sustain it and then feel like a failure when the weight comes back on.  It’s a terrible cycle and it leaves a person feeling defeated.  I’ve been there, and it sucks!

I’m here to tell you it doesn’t have to be that way.  It really doesn’t!  If you think you can’t do it…you are absolutely wrong.   There is such freedom when you find a lifestyle that works for you and it can be sustained.

So where does one start?!

Start with little manageable changes and keep going!  Cut out processed, high-fat, high-sodium foods.  Eat the way nature intended…foods as close to their natural state as possible: whole grains, lean protein, veggies & fruits. ALWAYS eat breakfast.  Pack small healthy snacks (around 100 calories) so you never go hungry.  Eat smaller meals.  Plan your meals ahead. Walk instead of ride.  Take the stairs.  Dance, move, run, swim, cycle, jump, LIVE!

Read this: Dr. Phil’s “The Ultimate Weight Solution”

Even if you’re not a Dr. Phil fan, this book is great because it touches on all the elements that go hand in hand with losing the weight and keeping it off.  It’s not about the food.  It really isn’t.  There are many reasons for obesity, but for me it was so much more than just the food.

Find support!  I found a great group of women all going through the same trials I was (thank you “Living FIT/JTTH” girls! I love you & I’m so thankful for you)

I’ll support you! Leave me a comment or e-mail me at hopaluk (at) shaw (dot) ca

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I remember this wonderful moment too:  I received my goal weight key-chain from my weight loss support group!

By living a healthy lifestyle, you will tap into a side of you that you may not have known existed.  I can’t begin to tell you the freedom and zest for life I found when I realized that I didn’t have to be “the big girl” for the rest of my life; however, it’s not about the size you are or how much you weigh. It’s about honouring yourself and living the best life possible.

Christine

Self Acceptance

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“Accept everything about yourself–I mean everything, You are you and that is the beginning and the end–no apologies, no regrets.”
– Clark Moustakas

I’ve decided that I am the size and weight I’m supposed to be.  This weight loss journey has been a long one, but yesterday as I was beating myself up for fluctuating within the same 5 to 10 pounds, I realized that I’m the weight and size I’m meant to be. 

That doesn’t mean I will quit exercising.  Quite the opposite.  I enjoy exercising, but I also enjoy good food, and yummy drinks as well!  As long as I don’t abuse these yummy foods and drinks, I’ll be OK. 

So this is it.  I’m happy.  It takes the guilt out of enjoying rich foods from time to time. As I’ve said over and over, this is a lifestyle and not a diet.  I will always be active as it’s part of who I am now…it’s part of life.  I will continue to eat consciously…which is Key. 

Life is too short to be filled with guilt associated with food.  It’s time to move past that and embrace my life and who I am now.  Active, healthy, and full of respect for the whole process!

The Hardest Part of Any Workout….

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…..is lacing up your running shoes. 

It’s true!  Once you’ve committed and are working out, you will feel great.  OK, there are days that it’s tough to channel the energy for a good workout, but there is no better feeling than when you are done working out.   It’s one of life’s natural highs 🙂

So go lace up your shoes.

Tell yourself that you’ll do at least 15 minutes.  Once 15 minutes is done, do another 15 to 30 minutes because you might as well since you’re there and energized.

When you’re done, enjoy the high and sense of accomplishment.

Move off the Beaten Path

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Move Off the Beaten Path

Good Morning!  I was thinking this morning about motivation and inspiration in the area of weight loss.  If you think back to past big life changes, what was the motivation behind your change?  I read a quote from a school teacher who wanted to lose weight.  She wrote…

“I just see something going on in kids today, there’s just such a lack of motivation and then I think about myself, I do the same thing day in and day out, I’m never challenged I’ve got it down to a science you know, I’m as complacent as they are.”

Lynn 

It’s the same if you travel the same path everyday, you are going to create ruts.  Before you know it, the rut is so deep that it’s almost impossible to get out of it.  So how do you get out of it?  By traveling different paths…  By taking chances and making small corrections that take you off the beaten path…Over the past few years I’ve made huge changes in my life, but the truth of the matter is, I didn’t start out making a ton of changes in my lifestyle all at once; but rather a few manageable changes at a time.  Each week, I added a bit more activity to my day.  I started out walking 10 minutes.  Before long, I could walk 15 minutes, then 20 minutes.  I started cutting out fat here and there, stopped drinking Pepsi, and started eating breakfast.  As long as I truly challenged myself every week; I was proud of my accomplishments. 

There is no point in making huge changes that are impossible to sustain in the long-term.  One of the reasons we fail in the area of weight loss is because it’s too many impossible changes all at once!  If we rely on will power; we will inevitably resign at some point, and then eat more to stuff the disappointment.  It’s a vicious cycle and one of self-loathing and negativity. 

Focus on positive, small changes, which lead to bigger changes!  Draw support and motivation from those who love you, or find a support system!  Don’t look at the amount of pounds you need to lose in its entirety, but rather focus on the first 10 pounds, or dropping one size. That’s manageable!  It’s a great time to start fresh don’t you think?!

It’s All About Choices

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“Your choices today determine your tomorrow and you make your life through the power of choice.”

Kathy Smith (Exercise Expert) author of Kathy Smith’s Moving Through Menopause: The Complete Program for Exercise, Nutrition, and Total Wellness

It’s all about choices isn’t it?  If you want to super simplify it all, we can make a difference in our bodies and minds little choice, by little choice.  I watched a 20/20 show on body myths awhile ago and one myth dealt with weather or not a slow metabolism made the difference between those who are obese and those who have always been thin. 

Medical studies showed that those who are obese actually had a higher metabolism because their bodies had to work harder to burn the calories.  What was the difference?  They strapped on a monitor to an overweight woman and another monitor to a woman who had always been thin and tracked their every move.  The outcome was that the thin woman moved around much more in everyday life.  It amounted to 2 hours more of everyday activities such as parking farther away and walking more, doing more activities with the kids, standing more (yes even standing), etc.  Can it really be as easy as doing a little more each day?  I think we know it’s a little more complicated than that when it comes to losing the weight, but it goes to show you that in the grand scheme of things, little choices do make a difference and make a huge impact to keeping the weight off once lost. 

Thoughts?