Repost: Retrain your brain

Eat a meal that doesn't consist of meat, by choice. Never. Brown rice instead of sticky white rice. Seriously. Greens and eggs for breakfast. Nope.  It's been a long time coming, but I've changed my eating habits for the good.

When I first learned that brown rice was the best choice, I resisted. Sometimes, I would prefer to go without the rice because it just didn't taste the same. It was too crunchy, too nutty. Ha. But, since it was the better alternative for me health wise I continued to prepare and eat it. Low and behold the very reasons I use to not like it are the very reasons I like it. White rice just seems like fluff, there's no substance. When you eat brown rice you are eating the whole grain which makes you become more satisfied.

The way I see food now is completely different than in the past. I now understand food is fuel for my body, so my goal is to fill it with premium goods. My latest food discoveries:

- Kale is king of the greens!
- Sautéed collard greens are just as good if not better than the southern cooked way.
- I can enjoy a meal without meat. Actually, kinda prefer it.
- Buns are overrated. If I indulge in a cheeseburger I omit the bun or replace it with 
  tomato slices.
- I really, really like whole grains. Especially, my new found friend, wheat berries.
- Fruit is nature's goodness.
- Vegetables make all meals better

I love food. And, like I've said before, food isn't like any other addiction, you can't just walk away from it and never use again. I'm proud of myself for retraining myself to enjoy it without abusing it and make better conscious choices. I've retrained my brain. You can do it too, start with some small adjustments and if you don't particularly like a food the first time try it again. You may find that you can learn to like it. Think of the health benefits. Food is meant to nourish our bodies. If you think of it that way, retraining your brain will come easy.

Originally posted March 2, 2012

Less Is More

I've said this many times before, my weight loss journey is not only about what I've lost, but what I've gained. This is a journey of self-discovery, learning, and striving to be a better person -- inside and out.

I laugh at myself when I look back at the workout path I've traveled. In the very beginning I knew nothing about working out. I just knew I was overweight, out of shape, and needed to burn calories. My plan of action was to try every machine at the gym. Every class at the gym. It was very typically for me to workout five to six days a week. Sometimes even taking back-to-back weight training and cardio classes. Sometimes being in the gym upward of three to four hours. Insane! Anyone who knows me well knows how I am. I go hard. Once I'm into or onto something fugetaboutit!

My workout craze was just that a craze.  Oh my goodness, I recall the first boot camp class I took. I was about 290 pounds and had only been working out for about a month. Can you say, deconditioned? And to boot, I pumped up a couple of friends and my teenaged daughter to join me. Wow. What  a train wreck! We all made it out, alive -- barely.

When I think about it now, I see how ineffective my workouts really were. I was working out for long periods of time with no focus. No road map. During this time, I got sick with cold/flu like symptoms all the time. Wonder why? My diet was questionable, I rarely got enough sleep, and I overworked the same muscle groups. On and on. So, as workouts were concerned, those workouts were ineffective. But, in retrospect, they were effective in other ways: I was meeting people and making friends at the gym, learning about my body, and my fortitude.

While I am a little disappointed at myself for taking the past six months off from the gym. Honestly, the time away was just what I needed. I needed a break. A reboot. Now I'm more focused. My workouts are my purposeful. Thanks to my hiatus, I realize that it's less about how many days or hours I spend in the gym and more about how I spend the time there. It's also about how I take care of myself in between workouts: eating well, proper rest, etc. Quite frankly, it’s a relief knowing that I don’t have to be at the gym everyday for several hours at a time. Gone are those days. Less is more.

Helpful articles:

Overtraining
Less Is More: Is Too Much Exercise Bad for You?
Why Four Workouts a Week May Be Better Than Six

Repost: Retrain your brain

At my last few events I've been speaking with lots of people who are having a hard time changing their eating habits. It's hard. Trust me, I know. If you are used to eating processed, boxed so-called food or greasy, salty restaurant fare changing to a whole food diet will take some retraining - be patient with yourself. Here's a repost from March 2012:

Eat a meal that doesn't consist of meat, by choice. Never. Brown rice instead of sticky white rice. Seriously. Greens and eggs for breakfast. Nope. It's been a long time coming, but I've changed my eating habits for the good.

When I first learned brown rice was the best choice, I resisted. Sometimes, I would prefer to go without the rice because it just didn't taste the same. It was too crunchy, too nutty. But, since it was the better alternative for me health wise I continued to prepare and eat it. Low and behold the very reasons I use to not like it are the very reasons I like it. White rice just seems like fluff, there's no substance. When you eat brown rice you are eating the whole grain (germ, endosperm, and bran) which makes you become more satisfied.

I love food. I've said it before, I can't very well not eat. I had to learn how to enjoy and respect food. Today, my understanding and appreciation of food is much different. I understand that food is fuel for my body, so my goal is to fill it with premium goods. I'm proud of myself for retraining myself to enjoy it without abusing it and make better conscious choices. I've retrained my brain. You can do it too, start with some small adjustments and if you don't particularly like a food the first time try it again, maybe prepared differently. You may find that you can learn to like it. Think of the health benefits. Food is meant to nourish our bodies. If you think of it that way, retraining your brain will come easier.

Smart and balanced

A couple of months ago I wrote a blog post, “Scared and a little stupid.” At the time I wasn’t feeling so good and my body was giving me all the signals to slow down. But, I was hard headed and I didn’t listen. I forged ahead to the gym on an empty stomach, light headed, and dizzy. I nearly fainted in Pilates and had to leave class prematurely. That incident was one of my first wake-up calls to take better care of myself. Sometimes it’s important to just STOP. RECOVER. REFUEL. Coming from a person who avoided exercise like the plague and ate whatever foods I wanted. I admit, I have turned my obsession in quite the opposite direction. I eat and breathe health and fitness. It consumes me. I want out of this body so bad and sometimes I just can’t and won’t sit still.

Last weekend, my body, mind, and soul were tired. I was - I guess you could say - tapped out. So I decided to take the weekend off from exercising and thinking too much about it. Time to just chill and relax. I realized after some self-reflection what my life needs is balance. Here’s a recap of my week:

·      Monday – I worked with my Megan, my trainer. Accomplished things I never accomplished before: 33 pushups and 25 modified pull-ups.

·       Tuesday - I hit the gym HARD. I was moving around like Agile Abigail. I tell you I had full command of the gym. I was a Rock star.

·      Wednesday – A vigorous cardio workout followed by a return to Yoga class. In Yoga I discovered my body is in need of TLC. Despite being stronger and fitter my body is really wacked. A blog post about Yoga is forthcoming.

·      Thursday – A tune-up type workout with Megan and I started my pre-training jog for the half marathon I’m participating in this June.

·       Today, Friday - It seems I have hit another brick wall. I’m physically tapped out.

After reviewing my week I guess maybe I still missed the mark in the area of balance. But, to make good on the week I’m not working out today. And, I’m not going to beat myself up about it. Heck, I work hard. My body works hard. I give all of myself when at the gym or with Megan. I respect and cherish my body and its limits. Today I grant my body the rest it deserves. After all, slow and steady wins the race. This is about the overall, big picture and I’m destined to win even if I take a day off here and there. I’m smart and balanced.

"...Life’s a great balancing act. Just never forget to be dexterous and deft. And never mix up your right foot with your left.” ~Dr. Seuss

I Apologize

Dear Body,

If only I would have cherished you long ago, but instead I abused you and took advantage of you. For years, I ate all the wrong food. Not once did I think of how the food I ate affected you and your ability to perform. It was very typical of me to eat enormous servings of fat laden foods and then wash it all down with sugary drinks. I avoided physical activity like the plague. I never stopped to think about the damage I was causing you by my lack of exercise.

Oh, precious body. I’m so sorry for everything I’ve done to you. Thank you for hanging in there with me despite all the abuse. I realize how fortunate I am to not have developed any major conditions or diseases due to my neglectful ways. It has taken me the better part of my life to figure out what a truly intricate, amazing, and beautiful machine you are. You deserve the highest of respect. I vow from this day forward to never forsake you again. I promise to eat healthy foods that nourish you and to exercise regularly to keep you strong.



Love always,



Chrisetta

Fit by 40

2010 has certainly had its ups and downs. Throughout this year I’ve made some HUGE changes in my life. As the year comes to an end I’m sorta in an emotional funk, but I’ve decided I’m going to fuel EVERY emotion I have into transforming my body. I still have a lot of work to do and the time is NOW. My motto is “Fit by 40” that gives me one year to get to goal weight and another year to tone and condition my body. It’s within reach and doable.  So when I’m sad, it’s gym time. If I’m ticked off, it’s gym time. If I get a sweet surprise that puts a smile on my face, it’s gym time. It’s gym time! No more playing around in this comfortable zone. It’s time to tighten up my game plan and execute.  I need someone to challenge, motivate, and hold me accountable. It's time someone helps me take this to the next level. I think I found just the person to do that. This afternoon, I have my first session ever with a personal trainer (Thanks for hooking me up Shannon - love ya!).

Check out the photos taken from my personal fitness assessment.