Reflecting about Setbacks (aka Delays)

Is it a SETBACK or an OPPORTUNITY to grow?

On August 18th, I planned on spending the day running a full marathon (26.2 miles) followed by a few days of recovery and lots of stretching sore muscles. What I got...an injured knee at mile 11 followed by an injured ego and a delay in my wellness journey.

How many times have you jumped in your car with a clear goal in mind about where you were going? You had a full tank of gas, the tunes were playing and then out of nowhere...STOP. Either traffic was backed up or a road was closed...but you were delayed, not to mention frustrated! Did you get out of the car, say "Guess I have to stop" or "Guess I'll just go back home." NO. You kept going. 

Delays are part of life's deal. They are not personal...it's not because you weren't good enough, or did something wrong. They just are... delays.

Great advice...so why couldn't I follow it? Because I am HUMAN. I went into a slight tailspin. My eating was "off" ... my exercise was "off"... my positive self-talk was "off." Dang. I know better and yet, I succumbed to a little (month-long) pity party.

It's slightly over one month since that day. My knee is finally feeling better and so is my ego. I've decided that in order to get back on track, I need to call upon my support system. I have one friend who now asks me daily if she will see me at the gym (accountability). I have another friend who I had to ask to "give it to me straight" when she hears me falling into the "poor me" trap (tough love). 

We ALL need people to walk along side us in our wellness journey. It's fun to share the highs with people, but our supporters can help us more during those lows. Just remember, that YOU HAVE TO ASK. People don't know that you are struggling unless you open up and are vulnerable. 

Don't DELAY... call a friend and get back on track with their help.
If you read this, ASK ME if I am back on track. I need your support. :)

(my) Snackage Solutions

One of our fellow bootcampers asked me about snacks... she asked if I would email a list of my favorites. SURE! A few criteria for my snacks... EASY, AFFORDABLE, TASTY, and PORTABLE. Here are some of my treats... (I eat snacks sparingly... snacking ALL day is not a healthy habit, but snacking when your body needs it is GREAT) I also found a nice document to help... it is attached.

• Nuts - avoid chocolate covered. LOL
• Almonds, walnuts, pecans, pistachio
• Fruit - again, avoid fruit dipped in chocolate. LOL
• Apples, bananas, grapes meet all my criteria 
• Popcorn - air popped, no butter - avoid caramel covered. LOL
• I keep a bag in my car ALWAYS... in case I find myself thinking of driving through and getting french fries or something I don't need. 
• Protein Shakes - I have tried SO MANY and finally found one I like. I buy the pre-made ones because they are easy, portable and tasty. I like Atkins shakes (but only two flavors- Mocha Latte and Dark Chocolate)

BEFORE you snack: Am I hungry? Is it good for me? How much do I need?

I have a bag of snacks in the back of my car at all times. I have been caught MANY TIMES in situations that involved me needing to grab a snack from my car/purse. DON'T let those situations become EXCUSES for poor eating. BE PREPARED. 

Tuesday night as you walk past my car, take a look in the back at the bag on the floor... always there, always filled with snacks that meet my criteria, and always helpful in a pinch!

Exercise IS WORK (and that's OK)

This article really focuses on the "work" of exercise. Most of the time, people over-estimate the amount of exercise they are doing AND the amount of calories they are burning. This is a great reminder that exercise is work. It brings SO MANY amazing benefits, but we have to work at it. Keep up the good WORK.

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1209 from SparkPeople.com.

Trust... is this REALLY working?

Is this REALLY working?

• Don't expect the scale to be the expert. Weight goes up & down for HUNDREDS of reasons in any given day. If you weigh daily, your mood can be affected daily. Don't let the scale tell you how to feel. Check in once a week.
• The 80/20 Rule: Your body will respond to what you do 80% of the time. In other words, you do not have to be perfect! Make good choices MOST of the time, and you will see results.
• Consistency is key.  Again, be consistent, not perfect, with exercise and diet. If you come across anything that promises HUGE results quickly, check it out closer. Being consistent may take longer, but it WORKS!
• How do you feel? Ask yourself this question, instead of "How much do I weigh?" If you have more energy and confidence, it's working! 
• Trust others: Find people who have been successful with the goals you are working on and ask them what they have done. People who have "done it" are the real experts. 
• Trust YOURSELF. Finally, you know YOU. Be honest with your habits. You know if you are eating too much or working out too little. Be good to you and it will work!

Fitness Contests & Motivation... FUN stuff!

• Contests: Are there wellness competitions or opportunities at your workplace? Are there opportunities you see online that sound FUN? Find challenges that work for YOU and enter them. They add motivation and accountability.
• Does your workplace offer financial incentives for joining a gym? Some do!
• Last summer, Food Network's Hungry Girl offered an opportunity to test a diet for her new book. I applied, was selected, lost 20 lbs and did it all FREE. I was even mentioned in the book!
• I participated in LiveWell Colorado's Get Movin' Challenge last summer... wrote a short testimonial on their FaceBook page and was asked to be an ambassador/blogger this year. I was also asked to shoot the promo commercial with Susie Wargin for this year's challenge. All FREE. I got (cool) free stuff for helping out!
• Jeffco Schools offered a "Freeze the Gain" Challenge through December. The goal was to not gain weight through the holidays. I logged my weight weekly and won a free gift card. I also DID NOT gain weight over the holidays! I did NOT lose any, but I did NOT gain. I was happy! 
• I posted a picture of my dad showing up at mile 16 of the Colfax Marathon (from San Fran) unexpectedly...I won a free tank top. This took 2 minutes to do!

• Positive Thoughts: On FaceBook, LIKE Fitness Magazine. They have some of the best daily MORNING MOTIVATIONS that I have found. Starting your day with positivity helps keep you in a joyful place. EXAMPLE: Morning motivation: "You will never find time for anything. If you want time, you must make it."

• Subscribe to: DailyTip@emails.fitnessmagazine.com - GREAT ideas for recipes & workouts

Rewards... OF COURSE!

You work hard... it's not easy to work on healthy eating and exercise, but it's ALWAYS worth it. You deserve a REWARD.

• Improved health is your biggest reward... don't forget that! That's HUGE.
• Food: If you are human, you like food. It CAN be a reward...in moderation. I LOVE a good Smashburger with Smashfries, but I only allow myself to have it once a month or so. I also plan for it... I DON'T starve myself all day. I just work out a little harder and I mentally know that it's OK to enjoy "unhealthy" food every now and again. My soul NEEDS it. 
• Time with Friends: After your gym workout, plan a weekly walk with friends. Make it a treat to spend time with those you love doing healthy things.
• Care for your body: A pedicure, massage, or hot bubble bath are ideas for thanking your body for all it does for you. As a runner, I spend time each month getting a soothing pedicure. My feet deserve it and I love the hour of down-time! Go with a friend for an added bonus.
• New clothing: If weight loss is your goal, you might need to update your wardrobe as you go. Don't wait until "the end" to buy new clothes...but do it smartly. Places like Clothes Mentor or sales at Macy's are great ways to update your wardrobe cheaply. 
• Grocery field trips: Make shopping for healthy food a fun outing! Grab a friend and head to Trader Joes for a morning of shopping. Encourage each other to purchase healthy things!
• Daily rewards: You need incentive daily to keep going.. find something that you can do cheaply to reward yourself each day. I buy a dark chocolate bar every couple weeks and have ONE square every night with a cup of decaf coffee. It's my treat!

Gratitude... thank you very much!

Mindset is EVERYTHING. Keep thoughts positive at ALL TIMES. Have FUN... if it's not fun, don't do it!

• If something is hard, it's NOT because you are a failure....it's because it's hard. Simple.
• If clothes don't fit, it's NOT because you are a failure... it's because they don't fit. Simple.
• Don't compare yourself to others. If you can't do what they do...OK. You have gifts you can share and they have gifts you can learn from!
• If you find yourself going to a negative space, simple affirmations work... "I don't have to beat myself up anymore." You don't have to say "I am a SUPER human!" You might not believe that ... yet. :)
• Things that don't work for you... just don't work for you. Simple. It's NOT because you are a failure.
• We learn from EVERYTHING... we learn what works and what doesn't work for us. Energy spent trying to become healthier is never wasted.
• Every VICTORY matters... choosing an apple instead of a cookie matters... walking 10 minutes instead of watching TV matters... saying positive things matters. Don't overlook the (seemingly) little things!
• Challenges are good for our bodies and minds... workouts won't always be fun, challenges are good for the soul. When we meet a challenge, we feel pride and accomplishment. This leads to increased confidence.
• Always be grateful for an opportunity to honor your body with good food and/or exercise. We have one body and it works NOW... don't lose the chance to capitalize on that.