Friday, June 29, 2012
Planning for Success
There was a a huge carboard box full of candy sitting on the counter in our breakroom. It was soon followed by a homemade cake, chewy bars, and other assorted sweets.
With a looming deadline, a high load of stress, and tempations abounding - I knew that sticking to my healthy routine would be tricky this week. But I also knew that with a little bit of planning, I could make healthy choices.
How did I do it?
1. I stocked my desk drawer and the break room fridge with healthy options for me to eat.
All week long, I have munched on HUGE salads full of my favorite veggies and topped with lean protein. I have snacekd on greek yogurt, and organic snack bars. And of course, I made sure to stay well hydrated with lots of water.
2. I squeezed in fitness wherever I could. Some days that has meant taking a quick walk around my office's campus, taking the stairs to meetings, or doing squats, lunged and tricep dips will on a webinar/conference call. While these activities don't pack the same calorie torching punch, that my HIIT workouts and runs do, they do add up.
3. I committed to 2 true workouts and adjusted my work schedule around those times. Tuesday and Thursday, I committed to running 3 miles with my running group. But I knew that making the 6:00 o'clock start time would be difficult with everything happening at work. On Tuesday morning, I asked my hubby to handle getting our daughter to school so that I could go into work an hour earlier, which allowed me to leave on time for my running date. On Thursday, I arranged for a babysitter to pick up my daughter from school so that I could work right up until time to run. I changed at my office and drove straight to the track to meet my running group.
Living a healthy lifestyle is a journey. There are times when it's easy, and there are weeks where it will feel as though the world is conspiring against you. There are two key things to remember when those weeks happen. First, remember you are on a journey - not just trying to reach a destination - do what you, when you can - and do more when you can do more. Second, plan ahead when you can. This may mean prepping meals on Sunday, arranging for a babysitter so you can squeeze in a workout, or working out on your lunch break. Whatever the case may be, you CAN be successful!
Wednesday, June 27, 2012
Pursuing My Dreams
“ Find a job you love doing and you’ll never work a day in your life”
I am not exactly sure who to attribute the above quote too. My father has said it to me, my high school guidance counselor told it to me, and I heard it from numerous college professors. And thankfully, I have been blessed to find a job that I truly love to do – one where I look forward to getting up each morning and going into my office.
But there is something else that I am passionate about, something that I also love, and something that I long to turn into more than a hobby.
What’s that passion?
Fitness, of course. More specifically, helping other develop of love and appreciation of fitness. Right now, I lead an informal aerobics class at my local church, and am creating various training plans for co-workers and friends. Each time, I help someone, they remark that I should be working in fitness.
So, why aren’t I?
First, I love my day job (healthcare executive) and have no desire to leave it behind. Second, I need to be certified to either offer personal training services or teach group exercises classes at my local gym.
Why not get certified?
Two big reasons have kept me from pursuing my certifications. Obviously cost is a huge factor. The prices I have seen have both certifications costing me between 1500 to 2500 dollars. But the more pressing reason has been my own fear of inadequacy. I am no Jillian Michaels, heck, I am not even the fittest person at my gym. So I kept telling myself that I should not pursue it.
Enough is enough. I AM ENOUGH!
I have been leading a group of ladies twice a week for over a year – and they have collectively lost 75 pounds (there is only 3 of them). I have friends who consistently ask for my helping, thereby validating that I am knowledgeable and seen as a trusted source.
So here it is blog world, I am going to get certified as a personal trainer and a group exercise instructor. Yes, there are a few details to workout (i.e. choosing certifying bodies, dates of testing, etc. But I am really going to do this!
WIAW: 6/27/12: The Busy Week Edition
I knew this week was going to be an extremely busy one for our family My company is implementing a new computer system that required me to work later than usual. My hubby is working weird hours this week. Hoping to avoid the fast food drive thru, I asked the hubby to do some grilling on Sunday evening.
He seasoned up about 5 pounds of boneless, skinless chicken breasts before grilling them to perfection. The seasoning included cumin, paprika, pepper, and rosemary. We have been eating the chicken breasts in salads, sandwiches, and even smothered….
Nothing like a chicken breast smothered in peppers, onions, spinach and mozzarella cheese.
That's what has been cooking in kitchen and going in my tummy this week. What yummy goodies have you whipped up this week? Any tips for meal planning for busy weeks? Quick meal ideas you want to share?
Tuesday, June 26, 2012
RunToTheFinish 30 Day Ab Challenge
The lovely and inspiring Amanda of Run To The Finish is hosting a 30 Day Ab Challenge beginning on July 1. As a healthcare executive, I spend long hours at my desk, which often means poor posture and an overall weak core. Furthermroe, while I love working on toning my arms or legs, I really HATE ab work.
Amanda;s challenge could not have come at a better time. I am think her challenge will help develop a routine for working my core, give me stronger abs, and improve my posture. I woudl love to see each of my readers to join in this challenge.
Starting From the Beginning
In my inaugural post, I alluded to the fact that I was not exactly living the healthiest life that I could be living. However, I only gave you half the story. Buried at the bottom of my about me page, is the sentence “After 5 years of battling bulimia, I was able to put my food demons to rest.... or so I thought”. The sentence gives the appearance that my battle with bulimia is of little significance. But the truth is – that battle shaped much of who I am today. And I feel as though I need to share my battle with my readers. If you are concerned that this post could trigger any ED type behaviors in you, then please do not read any further. Skip this post, and check back tomorrow for something happier.
Little girls dream of becoming ballerinas, mothers, teachers when they grow up. They never dream of becoming someone who has to fight an eating disorder. But that is exactly what happened to me.
I weighed 145 pounds when I moved into my dorm room in the fall of 2000. I remember the exact number because I had a physical just two days prior, and the physician commented on the fact that I had gained a few pounds from the previous year. At the time, I was a happy, healthy, 18 year old, who was more than eager to begin the next chapter of her life. Within weeks, I had a core group of friends and a very active social life. However, it seemed that my social life had a very strong tie to food. Every club meeting served some form of grease. For the the school newspaper it was pizza, for the community service organization it usual involved a Waffle House run, Spirit Club socials included an expanse of food (and alcohol). This isn't to mention, the Papa John's parties in my friend Sarah’s dorm room every Thursday night, or the case of cokes my other friend Kim and I would finish off in just 2 short days. I began working with the baseball team in the spring of 2001, and once again, more free food. Cokes between innings, candy bars during rain delays. It was no surprise then that by the end of my freshman year, I weighed 180 pounds. I had gained the "freshman 15" and then some.
Sophomore year came, and I moved into Woodruff North. The move placed me closer to the Student Athletic Complex, and as a result the motivation to work out was born. Every morning (and a lot of afternoons) you could find me sweating away on one of the cardio machines. By fall break, I had dropped 20 pounds. Then came the fateful trip to GNC. One afternoon, in an attempt to alleviate boredom, I went shopping. I found myself in a GNC store buying a bottle of "Diet Fuel". I took the first bottle, and the weight seemed to melt away, so I bought a second bottle. Everyone began to compliment me on my weight loss. Spurred on by their sentiments, I upped my workouts to 3 times a day, and started my 3rd bottle of diet fuel.
Soon, I was restricting my diet to green beans and chicken breasts. For the occasional splurge, I would eat a Lean Pocket. As summer approached, I was tipping the scales at just a meager 123 pounds, the tiniest I had been since high school. I still saw myself as overweight and out of shape. What had started as a seemingly innocent thing had mutated into something more sinister. And it was about to get a whole lot worse.
Junior year brought a lot of exciting changes to my life - a new apartment, a new boyfriend, a new job. However, each of those changes brought an additional amount of stress. Within weeks of the semester's start, I found my schedule so jammed that I had no time to make it to the gym. I compensated by taking a few extra Metabolifes, my new diet pill of choice.
My schedule did not permit much time for a healthy diet either, so I soon began to live off of candy bars and diet cokes. Having a boyfriend meant dates, usually dinner at a restaurant - appetizer, main course, and of course, dessert. The needle on my scale began to creep upward, so I added a few more pills to my daily routine. The recommended guidelines were 1 pill before each meal, I was taking 3.
As the year went on, things went from bad to worse. Working for the women's basketball team had become unbearable - but rather than quit, I kept going back, adding more stress to my already overloaded cart. My "picture-perfect" relationship started to look less than – as my boyfriend couldn't decide if he wanted me for his girlfriend or not. And even when he did, he made hurtful comments - I’ll never forget the night he told me I was average. I should have ended things with him, instead I assumed the problems were due to the weight I had gained (I was up to 145 again), and so I began to experiment with making myself throw up after meals all the while upping my daily doses of Metabolife.
Life with my friends wasn't any better. Metabolife had the pleasant side effect of giving me more energy, but the nasty effect of swinging my moods sporadically. I began to drive my friend (and roommate) insane. Kim realized that my sporadic behavior was linked to the diet pills, but when she tried to help me, I snarled at her like a caged dog - so she did the only thing she could do - she backed away.
To cope with it all, I began taking more and more Metabolife - it gave me the illusion that I could do anything, handle any situation. And for awhile I did. But by April, I was spiraling downward at a rapid rate. I was subsisting on a diet of water, grapes, and Metabolife. My experiments with bulimia were now full-blown – I was making myself sick after every meals. I had begun to blackout, once while driving to campus. I had developed a serious case of depression.
It all culminated in a thwarted suicide attempt. I was sitting on my couch, bottle of Tylenol P.M.s in hand, thinking "Maybe I should take the whole bottle". Obviously, I didn't - only because my boyfriend stopped me. A few days later, the semester ended, and I moved from Atlanta to Tifton for the summer - and to repair my shattered life.
I would like to say that this is the point in my story where I sought help. But it wasn’t. Instead, I got better at hiding my disorder. I would continue until a December night in 2007, when my friend Angela walked in on me making myself sick in a restaurant bathroom. The look of horror, shock, and sorrow is forever etched in my mind. That night she gave me an ultimatum – come clean with my family and friends, so she would tell them.
Over the next few weeks, I shared with my parents, my boyfriend, and a few select friends the battle that I had going on in my mind and body. I began an outpatient therapy program. The road to recovery was long – with slip ups and set backs along the way – but I survived.
By the Grace and Mercy of God, I beat bulimia!
Monday, June 25, 2012
Monday Morning Musings: Lessons in Health
Friday night, Joycie my 2 year old daughter came running up to me with her arms flung high over her head. “Mama, Mama, I have ‘uscles….I strong.” I was not surprised by her declaration – she often accompanies me aerobics and often watchers her Daddy and I lift weights in our home gym. But it was a reminder that I am teaching my daughter what it means to be healthy – and I want to make sure that I get it right. I tweeted about the encounter, and even posed the question “What is the one healthy living lesson you wish you had learned earlier?” via Twitter. All weekend, I thought about the responses I read, and the things I want to teach Joycie. Over and over the four following things stuck out in my mind. So here they are…..
1. The scale measures how much you weigh not your WORTH!: I spent too many years in the cycle of jumping on the scale every morning hoping to see a smaller number than the day before. If I did I was ecstatic, if I didn’t I was felt defeated. Over time, I have come to learn that the scale only shows my weight – which is small picture of my overall health. The scale can not tell me the number of miles my legs have ran, the increase in the amount I can bench press, or how I am able to carry my daughter up and down a 27 foot waterslide without getting winded. I only weigh myself once a month – and only because my work related wellness program dictates such. I hope to teach Joycie that the scale is just a number – nothing more.
2. Foods should not be labeled as good or bad. Some just make you feel better than others: At the height of my eating disorder, I had an extensive list of foods that were either good or bad. I could tell you the calorie and fat counts of each item by memory. And for years afterwards, it was hard not to think of food in terms of good or bad. I have come to learn that I can eat anything that I want in moderation and still achieve my fitness goals. However, I also know that some foods live me feeling bad when I eat them, so I choose not to eat them. I want Joycie to see food as a means to fuel her body, and something to enjoy – not a burden to carry with her.
3. Muscles are beautiful!: Too many woman are scared of lifting weights for fear that they will “bulk up”. I used to be one of those – I was the self proclaimed cardio queen. But now I love to lift weights, and am not scared of developing a little muscle. After all those muscles give me the ability to carry my daughter as she gets older.
4. It’s all about balance: Too much of a good things is still too much of a good thing. I could spend hours upon hours at the gym, running or lifting weights. And I would probably be extremely fit. Yet, it would come at the expense of time with family and friends. In order to be truly healthy (in my opinion), you have to balance work, a social life, and a healthy lifestyle.
Things to talk about: Do you have a healthy living lesson you think I should teach my daughter? What one healthy living lesson do you wish you learned earlier in your journey?
Sunday, June 24, 2012
Weekly Workout Plan: 6/25 – 7/1
Sunday: A 2 mile run and a lifting session with my husband.
Monday: Bike Sprints
Tuesday: 5K run with my running group
Wednesday: Circuit Training with Weights
Thursday: Aerobics Class
Friday: Circuit Training with Weights
Saturday: 5K run with my running group
Things to talk about: What ways are you going to sweat this week?

