Mistakes made, lessons learned

As a young girl, out of curiosity I placed my hand on the red burner. Ouch! I quickly learned, a red burner means it's hot. I never done that again.

As an adult, I was driving down the highway in a new area of town I accidentally took the wrong exit. Oops! I never took that exit again.

Trivial mistakes like those are a part of life. So, are not so trivial mistakes, like my latest. As you know, healthy living is a relatively new concept for me. I've been obese the better part of my life (see previous post) so I know all to well how to be inactive and eat unhealthy.

Anyhow, I had been working out and eating healthy for about three years -- the best run of my life -- when all the sudden my professional life became hectic and I started slipping off of my program. I'm an all or nothing kinda gal so when I wasn't able to workout I also began making poor food choices. Before I knew it, it had been six months before I seen the inside of a gym and I had an expanded waist line to prove it.

I beat myself up about it. Hung my head some, but such is life (see previous post). I have to learn from it and move on. What I learned: I can't afford to not workout. I can't allow myself to eat what I want when I want. I have to set a routine and stick to it even when life becomes hectic.  This is no fad. There are no quick fixes. I'm in it for the long haul. This is a lifestyle.

I'll never touch a red burner again, I'll never take that exit of the highway again, and I'll never travel off my path of healthy lifestyle quite the same again. Mistakes made, lessons learned.

"The only real mistake is the one from which we learn nothing."

Better for it

It's a love/hate relationship. Despite not really like working out. I like working out. Yeah, I know that's a contradictory statement. Allow me to try and explain.

The physical act of working out I don't necessarily like so much. I mean huffing, puffing, sweating. Eeew. And for me cardio is the worse. Sure, there may be break through moments when I feel invigorated as I ride up a steep hill. Or when I'm on the treadmill and I get the runner's high. But mostly working out for me is no fun. I can think of many other things I'd rather do, for starters -- sleep in. I faithfully wake up at 4:15 a.m. at least three times a week to go to the gym. Why? Oh, why?

See the thing is I lived most of my life overweight and sedentary. It wasn't until 2009 I started a bid to lose weight and take control of my health. Over the course of the last four years I strung together about three and a half solid years of working out consistently. After stumbling and falling off the workout wagon, read a previous post here I now realize how important working out is to me. I never want to return to that sedentary lifestyle ever, ever again.

Despite the huffing, puffing, sweating, and overall discomfort -- working out makes me feel better. My outlook, my perspective is more positive when I exercise. I'm more upbeat, energetic. I move better. I sleep better. I'm more focused. I think better.  I am better. So, today I realize that I don't particularly like working out and it probably won't get easier, read a previous post here, but I workout it because overall I'm better for it -- mentally, physically, emotionally.

Enough

Some days are just better than others. Especially when it comes to working out. There are days when I'm in cycling class and I can't seem to get my legs to go any faster, when I can't seem to push myself to go to the next level. If I'm low energy a day here, a day there, no biggie. We all sometimes are off of our game. But too many off days and I have to wonder. I have to really ask myself if being at the gym is enough.

I've struggled with answering that question for a long time. I mean, sure, I walked through the doors of the gym. I seated myself on the bike and I rode for the entirety of the class.  Sometimes throughout the class I matched the instructors intensity becoming uncomfortable and breathless. Sometimes blanking out and thinking of all sorts of other things. But I finished. I was there. Some would say I should give myself some credit for being there.  I can appreciate that. I also can't help but feel that If I want to become stronger, fitter, and lose more weight being there is simply not enough.
 
Everyone has to determine for themselves if being there is enough. I tuned into to watch The French Open on and off over the last couple of weeks. Playing in a grand slam is as big as it gets for those tennis players. The Women's Finals was a competitive match with both women playing hard and going for it. Serena Williams was the winner. Best believe she wasn't just there. She went for it. In the Men's Finals, however, Jo-Wilifried Tsonga didn't quite seize his opportunity. He was beaten in straight sets and from my position on the couch it didn't look like he gave it much of a fight either. Sure, he can say he was there. He can say he played in The French Open Finals and was runner-up. Maybe for him that's enough. Only he can answer that.

I'm proud of myself for battling obesity publicly and honestly. I do give myself credit for what I've achieved. But, I can't rest on my laurels. I'm playing to not only battle but to beat obesity. I'm playing to win. So, for me being at the gym is just not enough.

Start

When I started my weight loss and get fit journey. I guess this comes as no surprise, but my diet and exercise regimen were totally different than they are today.

Back then, my idea of healthy eats were frozen Lean Cuisine meals, Broccoli & Beef from the Panda Express menu, and if and when I ate raw vegetables, they had to be dipped in Ranch dressing. I've come along way.

Today, I'm repulsed at the idea of any store-bought frozen meal, anything from Panda Express, and I gladly eat my veggies dip-less. On a personal note: I have taken control of my health in my very own kitchen, by preparing 99 percent of my meals at home using fresh, whole ingredients. Not only do I eat healthfully, I've taken it a step further: I've authored two cookbooks and I've held numerous cooking classes around the community. Where I am today, wouldn't have been possible without me, starting.

My exercise routine used to consist of a 15 minute normal paced walk outdoors. You heard the saying, "You have to crawl before you walk." Everyone has to start somewhere.
Walking for me was a safe effective way to get me jump started. Once I became comfortable walking, I made my way to the gym. Today, my workout routine looks quite a bit different than it did in 2009.

So, the point of this all... Don't worry so much about where you want to be. Don't over-think it. Keep it simple. Start where you are. Where you are today will inevitably look different in a few weeks, a few months, a year.

No one starts out preparing 99 percent of their meals at home from scratch. No one runs a marathon without first running a mile. Keep in mind, there'll be twists and turns a long your journey to health and fitness, but keep going, you're worth it.

Start.

Slowly but surely

A couple years ago, heck, even two months ago, I would have been beating myself up pretty bad about my current state. You see, the past few months I've been very busy in the community: Motivational talks, lectures, cooking classes, on and on. So, busy that truthfully I haven't been as dedicated to my fitness and weight loss goals. I can't recall the last time I worked out at the gym and I haven't recorded a decrease on the scale in umpteen months.

I'm 40 years old and have been overweight my entire life. I've never been what you called a "normal" size. I'm not sure what the statistics on beating childhood obesity are, but I'm sure they're slim (no pun intended). Despite what the statistics may be, to date with a conscious change to my diet, mindful eating, and exercise I've lost 170 pounds. I am proud of myself for what I have accomplished.  But I also can be pretty hard on myself for what I haven't accomplished.

The more mature, intuitive Chrisetta, recognizes that it's pretty unrealistic of me to think that I can make obesity go away overnight or even in a span of a few years. The Chrisetta of the past would have beat herself up for being in this current state of flux. Called herself names. But no longer. I'm a place in my life, a place in this journey where I'm not going to let those negative thoughts consume me. That's a part of the battle -- learning to not think and speak negative thoughts, learning to be kinder, more flexible and forgiving of myself. Does that mean that I am giving up on my goals? Quite the opposite. It just means that instead of pushing myself so hard, focusing so much on the destination.  I'm going to ease up -- live a healthy, fulfilled life, and enjoy the journey.
 
Today, I'm healthier, happier, more peaceful and content. Oh, and 170 pounds lighter. Slowly but surely, I'm saying farewell to my old childhood nemesis, obesity.

Twice crippled

Yesterday, February 17, 2013 marked two years since I was hit by a car while walking in a parking lot. As a result of the accident, I suffered an Acute Tibial Plateau Fracture and two weeks later I had Open Reduction Surgery to repair it. The surgery left me with a metal plate and 14 screws in my left leg. I spent months and months healing and rehabbing my leg.

At the time of the accident, I was actively working to kick obesity to the curb. I'd lost about 145 pounds, been working out faithfully, and I was in the best shape of my life. I was feeling really, really good. I was even training to run a half marathon that upcoming summer.

It's funny how in the blink of an eye things can change. I went from training for my first ever half marathon to rehabbing a fractured Tibia with no warning.

I'm grateful the accident didn't cause more damage. Though, I do sometimes wonder where I'd be physically if I weren't for the accident. Two years later, I'm able to perform all physical activities that I was able to perform pre-accident. I have to be more cautious doing some activities, but I can do most everything and I do most everything.

There have been two times in my life when I was crippled and unable to walk:

1. When I was weighed down by 388 pounds
2. When I was hit by a car and suffered a broken Tibia 

When I was crippled by the weight there was no desire to be physical activity. But, when my leg was fractured I had a burning desire to be active. Working out had become a huge part of my new life. Understandably, I was saddened, angry, and scared. Sad because my physical endurance was at it's peak. Angry because why me. Scared to think maybe my leg wouldn't heal and I wouldn't be able to walk or be active again.

After a  huge pity party with party favors included. I decided not to hang my head. Instead, with a positive attitude I put in the necessary work. My leg was broken, but not my spirit. So, I stayed active working out at the gym doing what I could do, going to physical therapy, and I even kept a social calendar. After six months of rehabbing I was able to resume most activities. And, in the midst of it all I lost 15 pounds!

Since I've been crippled twice in my life, I can appreciate the simple act of walking that much more. I will never, ever take the simple act of walking for granted. I walk because I can. I walk because it feels good. I walk because I remember when I couldn't walk and I so desperately wanted to. Now, when I put one foot in front of the other I realize how precious my steps are.

So, yesterday, to celebrate two-year post accident, I hit LaCamas Heritage Trail walking.

Exercise is Everywhere

Just in from a nice interval walk along the Columbia Waterfront Renaissance walking trail. Y'all know by now I'm a proponent of walking. It's such a good form of exercise. It's free. And all you have to do is put one foot in front of the other. Most everyone can do that. Best of all, you can do it anywhere. Everywhere. Come to think of it there are so many forms of exercise (squats, push-ups, planks) we can do anywhere.

Living in the Pacific NW makes exercising everywhere even easier with all the beautiful parks and sites to visit and see. So if you can't make it to the gym don't let that stop you. Exercise is everywhere you just have to have the desire to do it.

In between my sprints, I snapped a few photos. From the trails...

Like Marsha

61 years young: A mother, grandmother -- who owns the gym. I tell you, this lady goes hard. She's fearless. Back-to-back cycling classes. No problem. Body Pump, Pilates, you name it. She's there.

Marsha ready for take off

I've been in tons of classes with Marsha over the last couple of years, but when I saw her last week I really took notice of her. She's been cycling, seriously cycling, and her body looks amazing. She's slim and toned. She looks fantastic. She says she feels amazing too. Like most mothers, Marsha says for years she put her children and family first and her health was low priority. But, now that her children are grown she is taking care of herself and claiming her good health.

Thanks, Marsha for being my inspiration. When I need that extra umph I gaze up front at Marsha and crank another gear. I want to be like Marsha when I grow up.

Fresh air, perspective

A few days ago, I went on one of my tirades about losing my zest for working out. Those who have been following my blog, know that I always turn my rants into actions.

Hopeful to reboot, resurge I decided to lace up my tennis shoes and go outside and take a walk. After all, that's how this self-transformation / weight loss journey began. I figured since I'm struggling with how to get to the next round of this heavyweight bout...I'd return to my starting point.

As I walked the park, taking in the fresh air, sun beaming down on me I was reminded of the simple pleasures of daily life: I encountered a middle-aged fella walking his adorable little Karin dog, two young girls playing with a soccer ball, and an innocent teenaged couple walking hand-in-hand. I know, I keep saying this, but mostly this is a battle of the mind. The inner self. Walking was not really about the physical exercise, but more about the mental stimulation.  I feel somewhat better and encouraged after yesterday's walk, but I am still not ready to make my way back to the gym quite yet. It's going to take a few more walks to gain clarity about the direction I want to head for this final push to the finish line. Stay tuned...

Real example

I've been there, done that -- am doing that. That's why most of you can relate to me.  I'm not a Biggest Loser contestant on TV being worked by a staff of personal trainers and fed by personal chefs. I'm not an airbrushed Weight Watchers celebrity spokesperson. I'm not a health professional who has all the book smarts, but none of the real gritty insight of battling obesity and life at the same time. I'm your real example.

I'm the gal at the gym working out along side you. I speak to you and with you at community events. I host fun, informational, cooking classes locally. If you see me at the grocery store I'll chat with you. If you shoot me an email I'll respond. I'm here, there, everywhere. I'm accessible. I'm your real example.

Real example: I met Judy at my cookbook
signing at New Seasons Market last week. She reads my blog in print in The Columbian. After reading my blog posts for a few weeks she came to my cookbook signing all jazzed up to meet me. We had a nice conversation at the cookbook signing. About a week later, I ran into Judy while I was out picking up a few grocery items. I stopped and chatted with her. She was so excited to see me again and was impressed that I remembered her -- though I did admit at the time I couldn't recall her name.  Judy told me that she loves reading my blog:  Admires how honest, open I am.  She really feels connected with me and can relate to me. She said, I am a real example, a real inspiration.

I am honored, grateful, and lucky to be your real example.

MIA

Missing: The gal with the go get it spirit at the gym.

I just don't know what's going on. I can't seem to find it. I just don't have the same go get it spirit I use to have for working out. I am the gal who would take back-to-back weight lifting, Zumba, boot camp, cycling classes. Trainers have told me I finish what most won't start. Where is that gal at now? I've tried and tried to find her, but she's MIA.

I don't really like group exercise classes so much anymore -- too crowded, noisy, and stinky. I'd prefer to workout on my own, but I've never really gotten a good routine going since my leg was fractured last year. My leg feels better, stronger, but I'm a little tentative about working out by myself because I kind of want someone there to make sure I can get up off the ground after push-ups, planks, etc. I know, I probably just need to erase the fear factor and do it, but... Also, I really want some new kick-butt routines that are suited for my healing leg. Heavy sigh.

Yesterday, was a turning point for me, I hated the way the gym smelled -- like stinky boys. Ugh. Despite the smell, I traveled back to the weight area where I usually love to hang out and flirt with the fellas, but that didn't even spark me. I left after a subpar bid on the bike and a few lat pulldowns.  What gives? I don't know. My goal of Fit by Forty is just about six months a way. I need to find the next gear. I desperately want to get to the next level, but truthfully I don't know how. I'm in need of a reboot. Resurgence.

This is hard, really, really hard. Battling obesity is the hardest battle I've ever fought.

Real talk

I must preface what I'm going to say, by saying, I don't want to discourage anyone. I certainly want everyone to pursue a healthy, fit lifestyle. I want everyone to reach for their goals and be the best they can be. It's just that since I've been through it and am going through it -- weight loss and pursuit of fitness, I would like to offer my unsolicited advice.

Yesterday, I was at the gym and New Year's resolution folks were packed in there like sardines. I looked around and seen people who were pumped up, some looked rather lost, and some who had teamed up with a friend. If  you fall into the category of  folks who has deemed that beginning January 1 you are going to be fit and healthy. I caution you, this is more than a New Year's resolution, this ladies and gentleman is a lifestyle resolution. It's best you sit down and create a realistic plan for yourself that includes small steps. My concern is too much, too soon and then if results aren't seen you may become discouraged. Results, real results, lasting results from exercising and eating properly take time. This will not happen overnight. Whether you need to lose 10 pounds or 100 pounds.

If you're like me once your committed to doing something you like to dig in and go for it. That's fine and dandy, but please understand that this is a lifestyle change and a few weeks of exercise and eating right won't classify you as healthy or fit. This is going to take hard work and perseverance.

Another thing, I've noticed lots of different weight loss challenges going on. These are great ways for folks  to come together and jump start a fitness plan, receive support, tips, and motivation, but again it will take more than 30, 90 days. I hate to burst your bubble, but I just want you to be realistic. Have a plan. Take your time. It's your whole life.

I know, it can be done. I'm the gal who has lost 170 pounds through diet, exercise, hard work, staying the course, believing in myself, and never giving up.

This article may be helpful too:

Sherri McMillan's four steps to healthy resolution success

Back to basics

For the past several weeks, I've been busy, busy, busy. Fitness trainer classes, writing and self-publishing a cookbook, teaching cooking classes, motivational speaking, and planning future events. It's no wonder something had to give, that something was me. I made it to the gym all of three times and my eating habits were a little questionable too. I'm happy to say, I was able to maintain my weight and did not gain. It's good to know that I can withstand life events and maintain my weight. But with my goal to lose 70 more pounds I can't rest my laurels here. I still have work to do, plenty of work to do.

One of the things that has changed about me throughout this journey is knowing when I need help and not being afraid to ask for it. I have the desire, motivation, but I need folks to help guide me through. Battling obesity is a tough battle, a battle not to be fought alone. Since I'm a little out of sync yesterday I called my coach to help dial me back in. Him and I came up with my game plan and now it's time I execute. I need not worry about the past several weeks. I need only to refocus my efforts and go back to the basics.

I've said this before I'm no contestant on an edited reality TV show. I'm not farmed away at some camp where I have chefs preparing my meals and personal trainers working me out around the clock. Nor do I have the luxury of not dealing with everyday life in the process. I'm right in the thick of life. Trying to create a healthier, fitter life all while maintaining life. There are bumps and I have to learn how to maneuver them. 170 pounds lighter and I still find myself having to come up with new ways to maneuver the bumps. Truthfully, the more weight I lose, the fitter I become the bigger the bumps.

What I know for sure: I can and will overcome any obstacles. I get to ask for help. I get to have periods of time when I don't workout. I get to not eat healthy all the time. No matter, I will never, never, never give up. It's time I go back to the basics.

Move!

I've been busy, busy, busy with all sorts of projects. As a result my workout routine has suffered greatly. I really miss my gym time and exercising. My body feels so heavy and sluggish. I need to get back in action. I need to move! The numbers on the scale remain the same, but my body just feels so ugh. There is something to be said about exercising. Exercising makes me feel better. When I exercise I feel trimmer, lighter, and less stressed.  My trainer, Steve always tells me I don't have to come to the gym as long as I eat right. Sure, that's true because diet is the biggest factor when it comes to weight loss, but I feel so much better when I combine the two. My goal is to lead a healthy lifestyle that combines diet and exercise. My regularly scheduled gym routine will resume soon, very soon. It's time to move!

My Playhouse

Oh how, I miss my playhouse, the gym. Since I started classes in the Fitness Trainer program six weeks ago. Ironically, working out has not been a priority. I think I've worked out maybe four times. Surely, exercise goes beyond the gym I know that. I do workout in my Exercise Techniques class and I walk the campus at a brisk pace, but it's still not the same.

The walls of 24-Hour Fitness Columbia Tech Center is where I've turned a lot of negative into tons of positive. I learned a lot about myself in the very walls of that gym. I found myself in some compromising positions in boot camp, cycling, Yoga, and even Zumba. Sweating. Panting. Being pushed to the limit. Training with Steve always is a good time, but it's not easy work. He asks me to do things I would never do on my own. He's right there telling me, I can, when I'm on the brink of giving in to fatigue, embarrassment, or both.

For me working out has become a major part of my life. I'm the gal who typically works out five to six times a week. I'm the gal who three weeks after having a metal plate with 14 screws inserted in her leg to reattach the tibia was at the gym doing upper body workouts. I'm the gal at 294 lbs. who stood at the front of the room her very first time in Zumba class. I'm the gal who graces the wall of 24 Hour Fitness as a Member Success Story. I'm the gal who gets it in -- no matter. What happened to that gal? She still exist she's just dormant right now. I just can't DO everything. There's only 24 hours in a day. I do what I can -- I watch my diet. Like, Steve, says it doesn't matter what I do at the gym, but it does matter what I eat. So I've made sure that during this weeks I've buttoned up my nutrition.

I've met some wonderful like-minded people at the gym. I've even received emails over the last few weeks from some of them saying they miss me -- totally cool. The gym is so much more to me than just a place to workout. It's a place where I go to connect. A place I  go to have fun, hang out, and get my workout on. I miss sweating, pushing my limits, and chatting it up with my gym buddies. I'm starting to have some major withdrawals. I'll make my way back to my playhouse soon, real soon. Until then...hold it down for me y'all.

Like minds

I believe I've mentioned this before, I ♥ working out! As a fat person with a slothenly attitude I avoided physical activity like the plague. And, the gym would have of course been out of the question. Now, that I'm on a mission to live a healthy, active lifestyle I love going to the gym. The gym is my playhouse. I get my exercise on, chat with folks, and share ideas. The gym is the place where I feel like I'm a part of the team --the team that I was not a part of in my youth.

At the gym, we all are working towards the same ultimate goal - to be fit and healthy. As I'm getting my work out on, I like glaring around the gym and watching everyone else's workout routine. The buffed guy back in the corner hitting the hang cleans. The toned female taking the length of the gym doing lunges with weights in her hands. The not so sure lady on the treadmill going at a snail's pace. No matter, we are all there trying. I love it. Love it. Love it.

Those who know me, know I'm not shy. So it's pretty easy for me to conjure up conversation and boy do I. I've made so many acquaintances and friends at my gym. I've gotten some useful tips and info from inside the walls of 24 Hour-Fitness. For me it's been important to surround myself with folks that are like minded. Sure, not everyone at the gym is exactly on the same level or page as me, but for the most part, most are and I need positive, encouraging folks to keep me focused. It's too hard otherwise. Again, I say, I ♥ working out and hanging with folks that have like minds.

The weight is over

Lovin' life!

Good news, at last! The weight is over I've finally broke the latest plateau. The scale is heading in the right direction - 2 lbs. Phew. It's been at least six weeks, I think maybe longer.  I'm ecstatic about the weight loss, but more importantly I'm happy about the way I feel! I feel freaking amazing.

Non-weight related milestones:

• Last week, I successfully made it to the gym five (5)days - first time since accident/surgery
• I OWN the bike
• I really, really dialed in on my diet 
• I didn't allow myself to become discouraged -- I stayed focused with a positive, this too shall pass attitude  

Let 'em talk

I'm always thinking about y'all. How to inspire, encourage, and reach you. Y'all have become a significant part of my life. You give to me and I give to you - reciprocity at it's best. This weekend while at my mother's house the answer to one of the questions many of you have asked me finally came to me. It's funny how that happens. For weeks, I've been trying to come up with an answer and nothing. Then all the sudden. The answer came to me.

Many of you heavy folks, heck some of you not so heavy folks are intimidated by walking in the gym and getting your workout on. The equipment is part of the intimidation factor, but the main issue is what other people think. Let's be clear: Who cares what they think? Who cares what they say? Let 'em talk. First off, they probably really aren't thinking about you -- they should be concentrating on their workout. Again who really cares. They'd talk about you just the same if you were at a restaurant gorging yourself on highly caloric food -- probably even more so then. And really I think most people if they are talking about you are applauding your efforts.

You have NO idea the compromising positions I've been in throughout this journey. When I started working out at the gym I was a whooping 294 lbs. I was guaranteed to be the heaviest, most out of shape person in the Group X classes I was taking. Sure, I was intimidated by folks and looking in those mirrors was mortifying. Lying my huge body down on the ground on a mat - oh my, God.  Having to run, jump, plank, dance. All things I was very uncomfortable with. Some things I just couldn't do, other things I wouldn't even try. I didn't let those fears or the fears of what others thought of me get in the way. Some days it was overwhelming. Some days I'd come home and cry. But you know what? Looking back on those experiences I was my own worse enemy.

During my time at the gym. I've met some beautiful, encouraging people in those classes and out in the gym as well. Some of these folks I still talk to today and I call them my friends. Most people look at me with admiration. In boot camp, (I was about 285 lbs.) they would applaud for me after I reached the finish line when running relay laps. One day I was in the locker room talking to a woman and I mentioned to her that I was on my way to Yoga class. Next thing I know she shows up to Yoga and plants herself right next to me. After class she told me I inspired her -- if I could do it, surely she could (she's an average size woman). Her and I are still friendly with one another to this day.

At the end of the day, it makes no difference what others think or say about you.  People are going to talk about you no matter. This is about your health, well-being, and livelihood. Do what you have to do, to better yourself and let NO one stand in your way. I speak from experience when I say you probably really are your own worst enemy - stop!

• If you are intimidated with going to a class: Ask a friend to join you. Or stand in the back of the class until you feel more comfortable.
• If you are fearful to use some of the equipment out on the gym floor. Ask your front desk folks about an orientation of the equipment. Most gyms will be happy to walk you through and show you how to use the equipment. 
• If you can afford a personal trainer - an even better option. One-on-one routines geared towards your fitness level and you'll get proper instruction all set at your pace. I train with Northwest Personal Training and have complimentary passes to get you started. Email me: farewellfatso@gmail.com if you're interested.

Great People

Mark Twain was right, “Really great people make you feel that you, too, can become great.” I've been fortunate enough to have some really great people surrounding and encouraging me throughout this amazing journey - through life in general. I'm currently working with a guy, Steve Schorr, who shares his greatness and his enthusiasm for fitness with me. He constantly reminds me that I too am great. He's the one person who stepped in and has really helped me dial in on the most important factor my diet. He doesn't stop there - at the gym, he gives me that extra push that I need. This morning, I was just about tapped out on the row machine and there he was reminding me of my goal, my greatness. Reminding me to stay strong, stay focused. He also reminded me to slow down some -- for goodness sakes, I am rehabbing a fractured leg. Not to get ahead of myself, in "due time" he said. No doubt, internal motivation is most important, but there's something to be said for external motivation. Somedays we just need that extra push. Today, my push came from Steve. Thanks homie and coach -- to the top!

23 / 1

Shh....I'ma let you in on a secret. You probably won't even believe me. It took me a while to wrap my mind around it too. It's the God's honest truth though. Diet/nutrition trumps exercise everyday of the week when it comes to weight loss. I know, I know. A hard pill to swallow. We all like going to the gym and getting our workout on.  It makes us feel good. It's a rush. A high like no other. When we leave the gym we feel so accomplished.  I must preface the rest of what I'm going to say, by saying, please DON'T stop your workout regimen, it's important for your overall health and fitness. But...

...As my good friend and coach reminds me all the time, the one hour or so I spend in the gym is not nearly as important as the 23 hours I spend away from the gym. Steve's a certified personal trainer so of course he wants folks to come to the gym. Duh, that's how he makes his living. So for him to give me this insider information is HUGE. He tells me all the time -- you don't even have to come to the gym but you do have to watch what you eat. When I went down with my fractured leg a few months ago. He immediately stepped in and helped me refocus my attention to my diet. He pointed out that I still would be able to lose weight while I was down if I paid attention to what I ate. Guess what? He was right. I did NOT gain any weight during my 14 weeks rehabbing instead I lost 10  lbs.

Steve has been after me about my diet for sometime, however, I'm stubborn and I would not listen. I thought whatever - I can sneak in a cookie here. Have an extra little bit of orzo and spinach there. The less I weigh though it seems I'm unable to get away with those types of behaviors. I'm stubborn, but no fool and so I realize that it's time for me to set aside my destructive ways in order to meet my goals. I certainly have not and will not give up my exercise routine -- I love the way working out makes me feel --but I am taking his lead, following his theory, and really dialing in on my diet, 23/1.


To put it all in prospective, check out this video -  you can't out train a bad diet:

Still don't quite buy into the 23/1 theory, check out this article:

Why Exercise Won't Make You Thin