Day 4.8: Thank My What...?!

How was your weekend?  It was so sunny and beautiful, I hope you got out in the sunshine.  We went cross-country skiing as a family.  It was great fun.  Our oldest tried skate skiing for the first time and WOW is she a natural!  It was amazing to watch how fluid she was.

Two things I love about cross-country skiing: it is a total body workout and every extremity is warm the entire time.   If you want to try this sport sometime, you can rent gear for super-cheap at Weber State's Outdoor Rec office.  Snowbasin grooms a track, and so does North Fork up by Eden.  Check out TUNA for more information.  There's even races, if you're crazy like that.

I can't wait to watch the Nordic events in Sochi in a couple weeks.  They are my favorite winter events.  They are such great athletes and every time I see them I am inspired to be stronger and healthier.

Skiing Saturday in the bright sunshine I felt a strong sense of gratitude.  (I could live with more gratitude every day and my life would be much fuller, but this is a topic for another day).  I felt grateful for my healthy body, for a beautiful place to live, for snow, for sun, for my awesome kids, and my supportive and challenging husband (not that he's challenging but that he challenges me) (okay, he's challenging sometimes...aren't we all).  During November in Primary we talked a lot about showing gratitude and went over and over different ways to show gratitude for different things.  

So I pose the question: 

How do you thank your body or show gratitude for it?

Over Saturday and Sunday I really thought about it.  The main things I thought about were how I fuel it, and how do I feel about it.  Stuffing my body full of sugar or junk is no way to thank my body for the years it has been so good to me, and is sure to hack years off my life span.  Having a negative body image is also a betrayal to my body, just like judging a person by their looks.  Hating how I look is overlooking the myriad of ways my body is truly awesome.

As women we spend an undue amount of time criticizing, hating, covering, hiding, attempting to change and being ashamed of our bodies.  This is not to say that we shouldn't try to continually improve.  But just as we are taught not to be hyper-critical of the people in our lives, we should treat our bodies with the same respect.

So thanks, body, for carrying me through 37 years of healthy life, for carrying and bearing and nourishing 3 children, for hugging and laughing and running and swimming and jumping, skiing and sleeping and holding babies, for kissing the people I love, and talking to people I care about.  I'm going to treat you nicer, because I still need ya for a lot of years and a lot of challenges yet to come, I'm sure.  

Teach your children, especially your daughters, how to show gratitude for their bodies.  Example is the best teacher.

Find a way to thank your body today.  And thank our Father in Heaven for such an awesome, beautiful, functional, perfect gift.

Day 3.10: Today is Better than Yesterday

Last day of this 10.  Don't give up today, work out to start the weekend off right!  Eat those fruits and veggies and drink drink drink!  Some of my kids have been drinking more and it has helped their chappy lips and dry knuckles.  Yay!

What challenges were you successful in for this cycle?  I said I was going to moderate the challenges for the next 10 and I meant it.  Ramping up to full speed after the holidays was tougher than I thought.  Sheesh.

Measure and weigh yourself if you think there's any chance that you've changed.  Me, not so much.

And while there are no numerical changes that mark the successes I've had this 10 days, I know that I have improved:  we picked back up on our weekly group class, I worked out 4+ days/week for the past two weeks, I am drinking all 64 oz of water daily, and I am eating more fruits and veggies.  All very positive and healthy improvements.  I hope you have improved in some small way, too, because we can all find joy every day in doing something better than 10 days ago.

I know that I also said that I was going to do consecutive 10 day challenges, but I'm revising my statement.  Think of it as being fluid, going with my gut...not disorganized, sloppy, and unmotivated.  Be positive.  We're going to start again Monday.

Enjoy your final day.  Celebrate your wins.  Ready yourselves for Monday.  We begin anew.

Day 3.8: Hard Facts About Exercise

The other morning I pulled on my compression tights and thought "I really like these.  Maybe if I wear a long sweater no one will know they are workout pants."  I'm avoiding jeans and wearing stretchy pants.  It's gone a little too far, don't ya think?

Alrighty, back to what I do best: information.

I read this a month ago and really really loved it.  It is called "8 Cold, Hard Facts About Exercise"

It is worth reading.  I really liked the 5th fact: "I won't allow you to eat whatever you want".

Whenever I start exercising a lot my appetite increases.  But more than my appetite is my "perceived food budget".  Yeah, I can totally eat a dessert after each of my 5 meals.  I worked out.

As you can see, this is not working for me.

When you start truly calculating how many calories you burn during exercise (as the article points out) it's really not as many as you think.  I have a cycle computer that tells me I burn 900 calories on a 90 minute ride.  I appreciate that calculation because it gives me permission to eat everything in sight.  But I'm preeeettttyyyy sure that it's off by about 300 calories.  Truly.  And while 600 calories is a lot, it ain't 900.

I am always jealous of professional cyclists.  They are always saying in interviews how they have to force themselves to eat enough calories during the day so they don't bonk.  This is during a grand tour, like the Tour de France.  Those poor cyclists.  Wouldn't that be an interesting problem to have?  Forced to eat enough calories?  Wouldn't I love to be them.  Riding 150 miles each day.  For 3 weeks straight.  Never mind.

Other facts I liked:

"Exercise alone won't change you."  Enter my personal diet challenges.  This will be a hard one for me to get through.

"Exercise will always feel hard."  Each time I ride my bike I dream of a day when I can ride 17 mph for hours without it hurting.  Unfortunately, it will always hurt.  My mind just has to quit telling me that I can't go any more.  Because in reality, I can.  Our ability to push through the hard will increase as we exercise more.

I am ready for some results that I can see.  This article helped me see some things I can change that will hopefully help me get off my plateau.  Did you find anything interesting or new?

Day 3.3: Body Image: What is your ideal?

Happy Late Day 3.

Saw this in November and thought it was post-worthy.  These are photos taken by Howard Schatz of women athletes in their prime and at the top of their individual sports.  Read the full article here.  It is fascinating to me how many differences there are.  When we think about our goals and what we want to be or look like it is important to remember two things:  what are we trying to accomplish and where are we starting from.  As we analyze our individual strengths and weaknesses we can use those to become our individual best.  With my personal physique it would be crazy of me to try to be a rhythmic gymnast.  With my personal strengths I am more suited for long distance and endurance activities.  

And, while my dreamy-dream is to be a super-athlete, the main thing I have always tried to accomplish is being a healthy child-bearer, child-raiser, wife, and church-member.  And these are the hardest and most challenging pursuits of all.  Which is all the more reason to step it up.  Be realistic: we don't have a personal trainer, dietitian, team, and host of medical advisers, and all the fitness equipment and gear we could possibly need.  But we do have the internet.  And friends & family and plenty of resources.  And me.  So no excuses, either.

So take a gander, oooh & aaahhhh, & think about what's possible, don't get discouraged, dream, set goals, and keep on working at it.  We'll get there...eventually! 

Always remember:

Be your fabulous self!

Just a healthier version!

Day 3.1: A Fresh 10 Days (remember 3 is the number of times we've done a cycle, 1 is the day of 10)

I am so excited for the New Year!  I was thoroughly ready to say good-bye to 2013...it was not awesome in so many ways...I'm ready to commit to a better me and a healthy and happy new year.

So, I am making a push until Easter. Tess once said that the best time to make a diet and exercise push is from New Years to Easter.  I wholeheartedly agree.  There's not much on the calendar that is celebratory in nature that comes with a lot of social eating.  Let's use that to our advantage and make some positive and lasting changes. I am going to run consecutive 10-day phases, even if they don't start on Monday :) Easter is on April 20th.  In 14 weeks and 4 days, or 101 days.  That means we will be going through 10  10-day cycles.  Brace yourself.  

Today is Day 1 of a Fresh 10 Days.

I have been getting health-related emails since December, most about what to watch for and what will be big in 2014.  Some of these things caught my eye.  I will share them with you over the next couple months, but this 10 days I wanted to focus on this little gem:

"Adopting a plant-based diet could help tip the scales in your favor. A five-year study of 71,751 adults published in the Journal of the Academy of Nutrition and Dietetics found that vegetarians tend to be slimmer than meat-eaters even though both groups eat about the same number of calories daily. Researchers say it may be because carnivores consume more fatty acids and fewer weight-loss promoting nutrients, like fiber, than herbivores do."

I am not going to be a vegetarian.  I like meat and I like what it does for my body and my appetite.  But I can see the advantages of eating more plants.

The first challenge this 10 Days will be to eat 3 servings of veggies & 2 servings of fruit each day.

That makes even me feel a little panicked.  My diet is bread-centric.  And I dislike cold foods in the cold weather.  But I'll manage.  Here's some ideas of how to do it:

• make a green smoothie with one cup of spinach - 1 serving
• eat a cup of carrot & celery sticks (sans ranch, please) - 1 serving
• eat a cereal bowl of salad with veggies on top (1 tbps or less of olive oil for dressing) - 2 servings plus a bonus of 1 healthy fat serving
• top your morning oatmeal with 1/2 cup berries - 1 serving
• eat a banana, apple, or orange - 1 serving
• any 1/2 cup serving FRESH fruit - 1 serving
• fruit juice or concentrate - 1/2 cup (we've been over this, but juice is so concentrated and sugary and lacks all the fibrous benefits of fresh fruit)
• drink exception: 8 oz of V8 tomato or fruit blend - 1 serving

See, not so bad.

The second challenge is to eat 1400 calories per day.  We have done this before.  We can do it again.  Remember that fruits and veggies and protein are energy-dense foods, while breads, sugars and processed foods are calorie-dense.  Energy-dense foods help you feel full, lose fat, and provide nutrients.

The third challenge is to exercise every day for a minimum of 30 minutes.  We are going to increase the minimum exercise time next challenge, but for this 10 Days 30 minutes is the bare minimum.  Do more if you are feeling like a rock star.  If you are like me and took a huge portion of December off, and you worked out hard yesterday to kick your rear into gear, and are paying for it in soreness today...30 minutes is PLENTY.  Use the things we've already learned: mix cardio up with weights, get outside, and do something with a group or partner occasionally.

The fourth and last challenge is to eat no sugar.  The giant tin of almond roca is not helping my situation any, but I did have the gumption to chuck all the other Christmas candy and treats.  All I have left is a big bowl full of nuts, in the shell, which will end up being a great snack.  It will take time to pry them out of their stubborn shells, and they are full of healthy fat and proteins.  It will become my new afternoon ritual.  I personally am going to commit to indulging in sugar only once in 10 days.



The last thing about losing weight that I want to discuss today is your personal incentive, goals, or base reasons to lose weight.  Some ideas are:

• Put your money where your mouth is.  Websites like dietbet or healthywage let you make a goal, pay monthly, and pay you when you meet your goal.  I like that!  People on healthywage have won $1000 for meeting their goal weight over a 6 month period.  The more lbs the more money you get.  WOW!
• Don't obsess about a number on the scale.  Focus instead on how you feel, how fast you run, a specific area of your body, or an item of clothing you would like to (realistically, of course) fit.  Not the 1-size-smaller-than-you-have-ever-worn-in-your-life jeans that you bought on sale and hung up to remind you of how skinny you'll never be.  I've never done that.  Nope, not me.
• Make a goal and visualize yourself there. The more you visualize yourself exercising and being fit the more likely you will be to get out and exercise.  Make a notebook with magazine pictures and positive reinforcement statements about your ability to be where you want to be.  Research shows this is a powerful tool in achieving goals and people who do this are successful in their ambitions.  I like to look at the Athleta catalog.  It makes me want to look like that: strong and healthy, not skinny and underfed.  I also want to be able to stand on my hands with my feet almost touching the ground behind me.  Unrealistic?  Maybe a little.
• Divide your goal in to smaller short-term goals.  Want to lose 10 lbs?  Set a goal to lose 1 lb per week, 4% of your total body weight in 30 days, or 1% of your body fat in 2 weeks.  These are all realistic and healthy goals that help you focus on the smaller less overwhelming task to get to your overall goal.  I am terrible at this: I set my weight loss goal and put it off, convincing myself that I can do it all in the last 10 weeks of my time period.  Classic fail technique.  Works every time.
• Reward yourself.  If you work out all 10 Days this time, buy a new piece of exercise clothing or other clothing item.  If you're like me, new exercise clothes always make me excited to work out.
• Set activity-based goals.  Run a half-marathon, ride 100 miles, hike to the top of Mt. Timpanogos, do a triathlon, go to Hawaii (jealous).  Having an activity with a set date will encourage you to get fit enough to accomplish this activity in an enjoyable manner: no walking the marathon, or taking 20 hours to summit, or wearing a mu-mu on the beach.  Know it's coming and OWN IT!  I entered a lottery for the Little Red 100 mile bike event on June 7.  I hope I get chosen...and if I do, I'll be ready!  If I don't, I'll need someone to be support while I ride 100 miles on my own...somewhere.  This also means I need to start riding my bike downstairs.  Ugh.
• Do it for your right reasons.  We've discussed this before in this post, but make sure you are making this journey for a good reason, one you and your family can all support, and that mentally will help you become a better person for you.  Doing this for the right reasons will help you stick to your goals.  My reasons are that I want to reach my personal best.  I have always wanted to reach that best and stay there.  My goal is to be lighter so everything in my life is easier: hiking, walking, running, and playing.  I want to be healthy so I can keep pace with my teen-aged daughters, my amazing Mom (who did a ninja course at a trampoline park at 60...NINJA!) and, eventually (heaven help us all) my grandchildren.  Also to set a good example for my daughters of a healthy lifestyle and eating habits, so they can avoid problems such as anorexia or bulimia which affect so many young girls and women today.

Are you ready?  I am!  So I'll end this ridiculously long and blathering post with this inspirational and thought-provoking quote...and then I'm going to work out.  I'm already in my workout clothes.  Half the battle is already won.

Be Committed!

And Kathryn, we love you.  Your dad was, and is, a great and kind person.  Having seven daughters, he had the patience of Job, and he passed on his best qualities to you.  You and your family are in our prayers.

Day 2.9: Two More Days!

How are you doing??  Only two more days!!

If the winter is drying  your skin out like it is mine,  keep drinking water.

My grandma gave us a box of Sees Nuts & Chews at our party on Saturday.  They are a family tradition, started many many years ago by my great grandpa.  I'm so luck that Grandma has continued the tradition to her married grandkids.  Anyway.  Mine are going to stay wrapped until Christmas Day.  Two weeks.  I can't wait!

Loved this quote:

Day 2.3: Health Is A Journey - Why take It?

Ok.  I'm sure myfitnesspal is telling you that I haven't logged in for at least 5 days...I definitely need some encouragement, girls! Where's my encouragement?!

I love this quote.  It makes me feel inspired to achieve.  You may be asking why being fit is important.  Why does it matter?  Do I really need to?  Is the time I'm spending planning meals, cleaning up recipes, and exercising the best way to spend my time?  Isn't the slight increase in food budget to eat healthier better used elsewhere?

Here's my answer:

• We have been given one life.  One time to do things right.  We have been taught what we need to know to make the best of our life on Earth, and the principles that will bring us joy and make us happy.  Taking care of our bodies is definitely included in these teachings.

• The Word of Wisdom is not just about what not to eat.  It is also about what to eat.  Moderation in all things is the principle of health and a dietary guideline.  It is also a guideline for how much we are at rest and how much we are moving.  You can not overeat and be sedentary and be following the WoW.

• Our bodies are temples.  We know what not to do to them to deface them or injure them.  Leading an unhealthy lifestyle is a way that we can harm our bodies and leave them susceptible to disease and injury.

• We are taught to give all we have in service to our families and others around us.  When we are healthy and strong we are able to give and serve more.  We will be better wives, mothers, daughters, sisters, aunts and friends.  We cannot give unless our lamps are full of oil, and being healthy is part of the oil we need.

Being fit is not an end; it is a vehicle to live a better more full life.  Being fit is not so we can look hot in our LBDs or swimsuits.  It's not about looking awesome to make others jealous.  Being fit is a quality of life issue.  My sister sent me this link to an article that goes right along with this topic.  Read this:  http://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/

While most of us are not in the board room or on the golf course, we are living a more complicated and more challenging job: that of being a mother.  I know that being healthy makes us better moms.  Exercise helps us have more stamina, more joy, more patience, more self-control, more inner satisfaction that we can then share with our husbands & children. Think radiating & infectious happiness.  Eating healthy give us better fuel for this most difficult and most rewarding of all jobs.  You will get more accomplished in every aspect of your job as a mother & wife if you are strong and healthy.

Those of us whose kids are closer to (or in) teenage-hood realize that so quickly they are going to outstrip us in strength, height, weight, and endurance.  If you have boys, this is even more dauntingly apparent.  Do you want to do activities with your growing children, or do you want to be the mom that stays home and hears about the adventure later?  I agree wholeheartedly with the author of the article that the world is better when seen from the outdoors.  I also firmly believe that relationships are built and deepened when we do physically active things together (wholesome recreational activities.  it's in the program). It strips away barriers and makes us more receptive and happy.  (Zumba, am I right?!)  Winter is more enjoyable if you take time to get out in it.  Every season is.

Exercise helps us feel more emotionally even-keeled.  You may not know this about me, but I'm a highly emotional person.  (Don't say you knew it all along. Rude.)  Exercise helps us stay in better control of our emotional highs and lows, and aids during the week before aunt flo visits.  (yeah, yeah, I'm sure it doesn't happen to you.)  I keep saying that your family will thank you for sticking to your exercise routine.  I am dead serious.

I am not getting any younger.  None of us is.  My 40s are rapidly approaching, as my favorite person continually reminds me.  Many of the aches and pains and problems of age can be mitigated by being strong, having muscle mass & tone, and having cardiovascular fitness.  For us women, weight bearing exercise now can significantly increase our quality of life in our 50s and on.  With muscle mass your body is more able to control and stabilize itself, and injuries to places like knees and hips can be avoided; if not avoided, then recovery will be significantly easier.  It's called being durable.

I am not a languisher.  I once said, with a sigh, that no one would ever call me "willowy".  Being strong is a huge part of my identity and I find joy and fulfillment in finding out how hard I can push myself, and being out in God's beautiful world.  I also feel more beautiful and glowing when I exercise and am strong.  I want my daughters to find that same joy in their lives, and this starts by example.  Making exercise a joy will teach them to also enjoy it.  I want you all to find out how far, how great, how powerful, how in control, and how happy you can be.  It's a journey, and I know I still have far, far to go, but I'm enjoying it.  Spiritual and Physical well being go hand in hand, inseparable from each other.

You will never spend a better hour or two each day than taking that time to spiritually and physically improve yourself.  Focus on your own growth.  Meet your own needs.  Love your unique talents and strengths and features.  You will  have more to give to everyone you love.

I found this great slideshow today, 20 great quotes about just this topic.  Give them a read.  Then read them again when you're feeling like you just can't do it.  Like I have felt for two days. I really needed this:   http://www.shape.com/fitness/workouts/smartest-things-ever-said-about-fitness

So, today

DO IT FOR THE LOVE, LADIES!!

WE MADE IT!

HAPPY THANKSGIVING!

Our First 10 Days is over!

We did it.  We are awesome.

Things to today:
1. Weigh yourself
2. Measure yourself
3.  Write it down

Did it work?  A little?  Then let's do it again Monday!!  I'm ready, are you?

My pies are lined up, calling to me.  My turkey is in the oven, and I'm drooling just thinking about my mom's rolls.  The girls helped me cook this year, and I must say, it was super fun!  I'd like to think they will carry on  something about our Thanksgiving when they are married, but considering my penchant for new recipes and winging it, I feel bad for them if they even try.

Anyhoo, enjoy today, a cheat day since it's a holiday after all!  But I think I'm still going to practice a modicum of restraint.  Nothing is worse than stuffing yourself just for the sake of it.  Not.  Even. Worth. It.  Yuck.

Since we have begun establishing a new relationship with food as clean burning fuel, try to enjoy flavors and textures, and feeling slightly more full than our 1400 calorie days.  Just remember:  food will always be there.  There is nothing you are going to eat today that you can't have in the coming year.  You can make it any time you want if you really are craving it that badly.  Food will not disappear from the planet, requiring you to eat everything in sight until your family must roll you out of the house. (personal experience)  Still drink plenty of water through the day.

Try to get outside today, between rotating turkey, sides, and desserts through the oven.  Here's a clever little workout I found yesterday that looks like a fun mix-up.  The boys get to play basketball, so take 30 minutes and move your body!  Away from the kitchen.

Won't take long, and I guarantee it will make you feel great!

Check in tomorrow for some ideas to get you through the weekend.

Have an awesome holiday.  I am so thankful for all of you.  I'm thankful that you are supportive, and thank you for joining me in this journey to get fit.  I hope I'll see you all tonight, so we can all enjoy a piece of well-deserved pie together.

Day 1.10: Wait...Last Day?! You'd better believe it!

We made it to the LAST DAY of our 10-day challenge!

Don't quit today, the finish line is just 24 hours away!

Think about what you've accomplished: consistency in working out, no (or less) sugar intake, eating more veggies.  That's something to be proud of!

Let's face it, today will be a challenge.  The kids are out of school so more people will need you every minute, Thanksgiving cooking starts (yum) and I don't know about you, but I really wanted to sleep in.

But you can take 30-60 minutes for yourself sometime today.  Put a movie on, send them outside, or better yet, go outside with them!  It is going to be a gorgeous day!  My friend Casey is a huge proponent of "play exercising".  We don't always have to make it a slog on the treadmill, class at the gym, or a video.  We can get exercise by doing fun things too!  I think my kids might die of surprise if I got out on the play toy with them at the park and played around!  You'd use a bunch of different muscles and give yourself a much needed mental break.  So try it!

Eat healthy and stay in your calorie goal. Cut up some of that stuffing celery to munch on instead of crackers when the kids snack later today.  Choose fruit and drink lots and lots of water.  We've made healthy choices this week, and I'm prreeetttty sure we can manage it for one more measly day.

The Finish Line is in sight!  Be strong today! 

Day 1.6: Over the Hump!

More than halfway there!  Are you amazing yourself?  I know I am, but it doesn't take much over here :) I think being accountable to each other is key.  It's not a new principle, but it bears repeating.

It's SATURDAY! Exercise as a family today - go on a hike, run around the park while the kids play, OR let Dad manage Saturday chores while you take just an hour OUTSIDE.  Depart, change your scenery, do something you haven't done all week.  
It'll make you less bored.  
And bundle up...It's refreshing!  If you go out, make sure your knees are covered and toasty.  This will help avoid injury.  Careless people wear shorts in the cold.

Things to Think About:

Mix up your workouts with weight training.
Are you feeling empowered by your control over your sugar cravings?

Did you eat a yam?  If not, do it TODAY.

Do you feel the need to exercise?  That's a new habit forming.

You should be feeling full and happy all day.  Don't skip your meals or snacks.
Drink drink drink.  Your body is flushing out toxins and fat.

Look forward to Thanksgiving...and a well deserved celebration meal.

All these things mean you are making progress.  I need to do better at drinking. It's hard when it's not hot out.  I'm going to do better!

If you're brave, jump on a scale.  But don't be discouraged if there's no change yet.  Muscle weighs more than fat, and you are definitely building muscle.
If you can wait, don't get on until Day 10!

Comment and let us all know how you're doing!!!

Make Saturday count! 

Your hard-earned rest day is tomorrow NOT today!