Caption: The picture on the left was taken this week. The picture on the right was taking the first week of August of this year.
In August while at my family reunion, I was looking at photos of myself and quickly realized that I was largest I’d ever been. For the first time ever in my life I felt embarrassed about the way that I looked. I was instructing people taking pictures “get a close up.” Motioning for them to only capture me from the chest up. It was bad…
Add to that, earlier in the summer while getting up to walk to the bathroom in the middle of the night I felt dizzy and had to hold on to the wall. My mind was telling my body to move… and my body wasn’t moving. It was so scary that I ended up going to the hospital. My blood pressure was through the roof. When they were able to get my blood pressure down, I was instructed explicitly to take medication 3 times a day to help regulate my blood pressure.
That health scare along with how I felt about myself led me on a journey to becoming healthier. I was an athlete in High School. I ran track and that was the period in my life where I was the healthiest. At the age of 12 I actually got diagnosed with high cholesterol! On the outside looking in at that time I was “healthy.” It was then that I learned that a person’s physical appearance doesn’t necessarily correlate to what’s happening on the inside. At that time I stopped eating pork and beef, and never added it back to my diet and my cholesterol dropped significantly.
Caption: I try to be super intentional about eating enough veggies and balancing out the type of meals I have each day. If I know I’m going out to a bar at night, I’ll drink nothing but water the entire day.
So back in August I made a decision to make better choices as it related to my diet and as it related to my fitness. Here are 10 things that I’ve done that have worked for me:
(1) Invest in workout equipment at home. I am just not a gym person! My husband and I took some money and invested it into a treadmill purchased on Amazon. My phone cost more than the treadmill. [Insert angry emoji]. We also invested in a weight bench, free weights, resistance bands, jump ropes, kettle bells etc. We basically created a gym in our basement. This has been helpful for me because all I have to do is go in the basement to get my workouts in. Before we had the equipment it was a struggle for me and often became an excuse for why I couldn’t or wouldn’t work out. I had to remove the opportunity to make that excuse.
(2) Keep it simple. My approach has been to work out for 30 minutes, for 5 days a week. After I do my cardio on the treadmill, I do conditioning workouts. I have watched my waist get small, my arms get smaller, everything is firming up!
(3) Don’t totally deprive yourself when it comes to the diet. I love ice cream. At this point, I’m not going to give ice cream up! Maybe once a week or so I have a root beer float. I try not to beat myself up over it. The key is just moderation. At some point in the future that may change. Despite having an occasional root beer float, or cupcake, or cookie, I have still lost 21 lbs!
(4) Press play. Music helps motivate me. I turn it all the way up! Give me a jungle or tribal beat and lots of bass and it feels like the workout just does itself lol. Spotify actually has really nice curated playlists organized by genre and Beats Per Minute. You can check out my very eclectic Work Out Playlist here.
Caption: This is my “eating calories” face lol.
(5) Do it first thing in the morning. I am much more likely to work out if it is the first thing I do every morning. Plus, I get good energy and I can start the day with being proud of myself. Sometimes I can’t work out in the morning due to other obligations but my good weeks are those where my workout happened first thing in the morning.
(6) Make substitutions. I read the back of labels now more than ever and check for the sodium and the sugar. Too much sodium raises my blood pressure and too much sugar makes me fat, and often leads to an energetic crash. Instead of eating so many cookies I now eat graham crackers. My max is usually two rectangles but often one is all that I need to feed my craving. Read the labels. Instead of telling yourself no sugar and binging out when you have a bad day, say yes to sugar but just eat a healthier kind. I’m also a big fan of smoothies so if I’m having a sweet tooth as a meal replacement I’ll have a smoothie.
(7) It’s ok to mess up. There have been some weeks where I have not worked out all 5 days, but if I was able to do 3, I was ok with that and said I’ll try again next week. The thing about this journey is that as long as we are living, we have the opportunity to make better choices. Don’t beat yourself up if you don’t meet your standard for the week or for the day. Go to bed (my solution to most things lol) and try again tomorrow.
(8) Celebrate the small victories along the way. I initially set a goal in August of losing at least 35 lbs before my birthday (January). After about week 6 or 7 I was down 13 lbs and I celebrated that with some new workout gear. If I have a really great workout I will post it on social media as a celebration that I did it! I made it through! Today, I am down a total of 21 lbs! I have not yet my goal, but the sheer fact that I am over halfway there is something to celebrate. These micro-celebrations are the motivation and the carrots that you need to keep going.
(9) Address your emotions. Overeating and eating unhealthy things for me is directly connected to my mood. Now, when I’m feeling a certain type of way instead of reaching for a Pepsi, I reach for my journal. Instead of visiting a Sweet Shop I’ll text or call my bestfriend to vent to her. Our emotions are very powerful and are often the reason we make poor or unhealthy decisions.
(10) Do what works for you. Every body is different. What works for me, may not work for you. Someone may go on a particular diet that works for them, the same diet may make you sick! Some people give up dairy and meat. Some people eat more dairy and more meat. Your journey to better health and weight loss is your journey. Experiment with different things until you find the formula that works for you.
My next doctor’s appointment is on 10/29. I’m excited to see how this weight loss has impacted my blood pressure and overall health. This has not been easy, by a long shot. I do not like working out and I’d love to be able to just eat and drink what I want, when I want. But that’s not my reality. I take it one day, one meal, one workout out at a time. Incrementally over time, I’ve been more consistent than not, and I am seeing results.
Feel free to comment any questions, suggestions or resources you may have below! Sending you encouragement if you are on a similar journey. You can do it!