Category: Healthy Living

Look Ahead, Never Behind.

Published on by Christine5 Comments

Always look ahead.  Move forward.  Take the steps necessary to move onward.

If the past holds hurt and pain for you, let it go.  It does not bring good into your life.  You are not defined by your past.  You define your future.

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Start FRESH.  Today is a new day full of possibilities and hope.

I’ve had some horrible things happen in my past.  I held onto it like a badge of honour, but it brought pain and darkness into my life.  I needed to let it go.  Forgiveness doesn’t mean you forget.  It means finding the freedom to say that the past can’t hurt you anymore.  It means giving yourself permission to release the anger and the pain.  Let it go.   Celebrate the freedom in that.

When you release the pain, you will move forward.  You can’t help it. 

Look at all the beauty around you!  It’s everywhere.  Find JOY in the little things…like the hot sun after a long winter, the beauty and life brought on after a May rain, the tender hugs my kids give me even after I yell at them to clean their room. 

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Life is a gift.  Life is good.  Count your blessings and forget the pain of yesterday.

I can’t say this enough, but you have the power to be exactly who you want to be.  The power to be that person falls in your lap and it’s up to you to make it happen.  It’s all you baby 🙂

 

I can’t embed this video, but you MUST click the link below and listen to this song!  I chose this song “Video” by India Arie  to play when I received my goal weight key-chain.  I love it and the message is so powerful: 
http://www.youtube.com/watch?v=mHXEE7Pi6iQ&feature=related

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 🙂

My Heart is Full!

Published on by ChristineLeave a comment

I have to admit, I was nervous to put out the link to this blog as the info here is very personal; however, I put it out there because I remember how stuck and embarrassed I was to reach out for support and help when I needed it most.  Weight loss and body image is a very sensitive subject. 

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My heart is full after reading all your amazing comments, and this blog received 244 hits yesterday (beating my previous record of 9 hits the months before when I was scared to share it! lol)

I mean it when I say I’m here to support anyone who needs it.  Pop me an e-mail at cjhop (at) telus (dot) net if you want the link to the Living FIT (which stands for “Friends Inspiring Transformation”) weight loss support group forum.  Living FIT is a small network of women supporting one another as we all share the same struggles to Live FIT.  You can always leave me a comment in a post if you need an ear to listen or have a comment to share.

So thank you!  I appreciate your support and I’m here to give it back 🙂

Christine

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.

I’ve Lost Myself Again

Published on by Christine2 Comments

I haven’t been in control of my eating lately, and I feel terrible about it.  I haven’t been eating consciously this past few weeks (although a trip to Vegas is never helpful in the eating department) and I need to stop and pull it back together. 

I’ve been struggling with where I’m going with my photography as a business, and who I am as a photographer (among other things) so rather than think about it, I’ve been eating my way through the emotions.  Not healthy at all!  It’s only now that I’ve realized why I’ve been struggling lately. 

So often when we struggle, we are just going through the motions.  Every day: putting one foot in front of the other.  Refusing to focus, feel, or think…and then looking for something to make us feel better just for a bit. 

I just had to get it out there so I can start over.  The best part is that every day is a new day.  It’s natural to struggle and lose  focus, but I’m back on track today. 

Another facet of this issue is that I didn’t realize that my friends count on me to motivate them.  After a long conversation with a friend this week, I realized that she looked up to me.  What?  It blew me away that someone would think I had my “stuff” together enough to look up to. 

So…. Breathe….because I’ve lost myself again.

Today is a new day full of possibilities.

I’m going to be conscious of what I eat.

I’m going to be active today.

I feel my best when I’m in control of what I eat and when I stay active.

The only person that is holding me back from my goals is ME. 

I’m going to allow myself to feel today.

How do you treat YOU?

Published on by Christine1 Comment

We are our own worst critics! How do we get to the point where we love ourselves enough to take care of ourselves? 

Here’s something to think about.  How do you talk to yourself?  Think about it.  Do you look in the mirror and think about all the things you don’t like about yourself?  Do you think negative things in your head when it comes to your body or appearance?  

Try this now….call up your best friend and say those same things to her about her body. 

Would you? 

Why? 

Because it’s mean?!  Because it’s cruel? 

Than why would you EVER say it to yourself?

Healthy Oils and Relaxing Music

Published on by Christine1 Comment

I read in a magazine today that some fats – omega-3 fats- are actually good for your heart.  “They’re a type of unsaturated fat that can help reduce the risk of heart disease, fight inflammation and may even keep brain cells healthy as we age”. (Leslie Beck, author of Heart Healthy Food for Life) I’ve read that before, but what I found interesting was  that another study showed that listening to relaxing music up to 12 minutes (what a random number), 3 times a week can lower high-blood pressure.  

In a Seattle University study of 41 seniors living in retirement communities, researchers found that regularly listening to relaxation tapes reduced average systolic (the top number) blood pressure readings by 9mm Hg, while those who regularly listened to Mozart saw a 7 mm Hg reduction to their blood pressure.

So, as I type this I’m listening to relaxing music and I must say I’m feeling pretty calm and relaxed right about now!  lol