Hmmm...sometimes one of the hardest things to do is listen to your body. Many of us overeat or binge eat in the words of Ms. Debra Mazda. Exercising is doing a great deal for my spirit, my body, and my mind. I'm eating less because I'm learning to listen to my body. In exercising, I have increased my metabolism which is helping me to eat less food and get full quicker. Instead of eating until I'm full or eating everything on my plate just because I paid for it, I've learned to eat until I'm satisfied. That's an accomplishment that's hard for some people to reach. I tell myself 'that's enough...you've had enough'...and I'm good. I learned from Debra to put half of my food in a 'to go' container before I start eating...never knew how effective doing that was until I started doing it. I only eat whats on my plate and I'm satisfied and don't feel bloated and overstuffed.
The greatest reward of all is, even when I don't exercise I still manage to lose weight or maintain my weight...that's so awesome. My body is burning calories even when I'm unable to work out.
I've never been so proud of myself. I will continue to say that.
My goals are in full swing. 2011...lets get it!
Keeping it moving!
Jean
Thursday, December 30, 2010
Tuesday, December 28, 2010
Why I Exercise
I woke up the other day feeling tired and a little drained but I knew I had to teach a 9:30am step class at the studio. As I began to get my thoughts together to get myself motivated, I began to think about why I workout and have made FITNESS a daily part of my life. There are many reasons that I exercise and here are just a few.
* I look and feel better.
* After I workout I feel like I can conquer anything, including the need to binge or eat junk foods.
* I know that to lead and live a healthy lifestyle I need to exercise.
* I have better health and live everyday to the fullest.
* Exercise helps with depression.
* I can set goals that I can achieve. They are realistic and attainable.
* I can practice self-care. I preach it to everyone so living it is very important to me.
* When I feel better my self-esteem and self-worth soar.
* It feels good to sweat and burn calories, I know my body is thanking me but more-so my mind can go into an exercise zone.
* I see so many clients and realize that they, like me, have a better quality of life, because we take care of ourselves.
There are more reasons but let’s start here. I urge you to get off of the couch and start LOOKING AND FEELING better today!
Hugs,
Debra
* I look and feel better.
* After I workout I feel like I can conquer anything, including the need to binge or eat junk foods.
* I know that to lead and live a healthy lifestyle I need to exercise.
* I have better health and live everyday to the fullest.
* Exercise helps with depression.
* I can set goals that I can achieve. They are realistic and attainable.
* I can practice self-care. I preach it to everyone so living it is very important to me.
* When I feel better my self-esteem and self-worth soar.
* It feels good to sweat and burn calories, I know my body is thanking me but more-so my mind can go into an exercise zone.
* I see so many clients and realize that they, like me, have a better quality of life, because we take care of ourselves.
There are more reasons but let’s start here. I urge you to get off of the couch and start LOOKING AND FEELING better today!
Hugs,
Debra
Monday, December 20, 2010
Jean's journey
NOTE: Jean is a client of Debra Mazda's who has agreed to share her journey in reaching her goal weight.
I have always had this crazy confidence. I was never picked on or teased growing up. It never bothered me that I was overweight or fat or full-figured or whatever you want to call these days. It took my dad dying Nov. 13, 2009, just six days after my 29th birthday at the young age or 59 to realize this cycle must be broken. Afterall, his father died from health-related issues and so did his uncle. My dad, he was a diabetic in his 30s, had bypass surgery in is 40s, and was a dialysis patient in his 50s. He was dying a slow death. It was hard watching him die, especially in the last hours. That image will forever be engrained in my mind...watching him try to fight death...it was painful to see. A daughter is more likely than a son to carry the trait of those diseases...that would just be ignorance on my part if I didn't try to break that trait.
At age 11 I was diagnosed with hypertension. Through the years I have been on and off medication and have been your chronic yo-yo dieter. I've done The Best Life Diet, Weight Watchers, South Beach, and so on. Just this year I was considering bariatric surgery. Those who've never struggled with their weight don't understand that losing weight is a constant battle. It's an even bigger struggle for me because I've always been very comfortable in my skin. I love the way I look and I love who I am no matter what size I am. However, losing a parent to the "black diseases" forces you to see things in a different light.
For the last year or two, for the first time, I became an emotional eater. Dealing with a failed marriage, major debt, and a laundry list of other things...I found comfort in food, but didn't even realize it. It's not until I got over those downfalls in my life that I realized what I've become and where I found my comfort. This was surely a recipe for disaster.
In February of this year, in an online search for weight-loss support groups, I stumbled upon a group that gathered in South Philly. Still not really serious about lossing weight, I got to participate in a group that would change my life forever. Led by a woman named Debra...I thought to myself this lady is a walking billboard of what hard work, consistency, and dedication can do for you. She lived the way all of us in the group lived... she had the same story...only difference is she did something about. She lost well over 100lbs and have kept it off for 25 years....no surgery, no crazy diets, no gimmics. I was inspired.
As time went on, I did a little here and a little there to watch my weight, still not super serious. But, one day I realized I had to stop playing and get my ass moving...and so I did. I stopped going to the group simply because of my schedule, but I did something even better...I decided to ask Debra to be my personal trainer. This has been the best experience of my life. She is so motivating. She make you want to lose weight. She gives you this confidence that anything is possible. She help you set your weight-loss goals and she tell you that its going to get done. I see her faithfully once a week and for the rest of the week, schedule permitting, I work out on my own. Every week isn't perfect and some weeks are a bit of struggle to want to work out, espcially when I'm super tired. But, I've never been so proud of myself. Down 33 pounds...just 17 pounds shy of my first goal of 50 pounds. I've never felt better and I'm loving me even more...not that I needed a reason; but it gives me a new-found confidence. My goal every week is to lose...no matter how much it is, I gotta keep losing. My clothes and my bras are fitting differently...and my shoes. I'm down a shoe size and a dress size. How's that for a reward? Again...the results are making me even more proud of myself. The greater reward is that I'm doing this for me and for my future and if I ever have any... for my children, and for the future love of my life. I would never want my loved ones to go through what me and my family went through last year. I would never want to leave them with that pain.
So, with all of that said. I hope you will follow me on my path to great health. I welcome the support because afterall a great support system is always needed when trying to reach the goal that I'm trying to reach.
Keeping you posted. Thanks for reading!
I have always had this crazy confidence. I was never picked on or teased growing up. It never bothered me that I was overweight or fat or full-figured or whatever you want to call these days. It took my dad dying Nov. 13, 2009, just six days after my 29th birthday at the young age or 59 to realize this cycle must be broken. Afterall, his father died from health-related issues and so did his uncle. My dad, he was a diabetic in his 30s, had bypass surgery in is 40s, and was a dialysis patient in his 50s. He was dying a slow death. It was hard watching him die, especially in the last hours. That image will forever be engrained in my mind...watching him try to fight death...it was painful to see. A daughter is more likely than a son to carry the trait of those diseases...that would just be ignorance on my part if I didn't try to break that trait.
At age 11 I was diagnosed with hypertension. Through the years I have been on and off medication and have been your chronic yo-yo dieter. I've done The Best Life Diet, Weight Watchers, South Beach, and so on. Just this year I was considering bariatric surgery. Those who've never struggled with their weight don't understand that losing weight is a constant battle. It's an even bigger struggle for me because I've always been very comfortable in my skin. I love the way I look and I love who I am no matter what size I am. However, losing a parent to the "black diseases" forces you to see things in a different light.
For the last year or two, for the first time, I became an emotional eater. Dealing with a failed marriage, major debt, and a laundry list of other things...I found comfort in food, but didn't even realize it. It's not until I got over those downfalls in my life that I realized what I've become and where I found my comfort. This was surely a recipe for disaster.
In February of this year, in an online search for weight-loss support groups, I stumbled upon a group that gathered in South Philly. Still not really serious about lossing weight, I got to participate in a group that would change my life forever. Led by a woman named Debra...I thought to myself this lady is a walking billboard of what hard work, consistency, and dedication can do for you. She lived the way all of us in the group lived... she had the same story...only difference is she did something about. She lost well over 100lbs and have kept it off for 25 years....no surgery, no crazy diets, no gimmics. I was inspired.
As time went on, I did a little here and a little there to watch my weight, still not super serious. But, one day I realized I had to stop playing and get my ass moving...and so I did. I stopped going to the group simply because of my schedule, but I did something even better...I decided to ask Debra to be my personal trainer. This has been the best experience of my life. She is so motivating. She make you want to lose weight. She gives you this confidence that anything is possible. She help you set your weight-loss goals and she tell you that its going to get done. I see her faithfully once a week and for the rest of the week, schedule permitting, I work out on my own. Every week isn't perfect and some weeks are a bit of struggle to want to work out, espcially when I'm super tired. But, I've never been so proud of myself. Down 33 pounds...just 17 pounds shy of my first goal of 50 pounds. I've never felt better and I'm loving me even more...not that I needed a reason; but it gives me a new-found confidence. My goal every week is to lose...no matter how much it is, I gotta keep losing. My clothes and my bras are fitting differently...and my shoes. I'm down a shoe size and a dress size. How's that for a reward? Again...the results are making me even more proud of myself. The greater reward is that I'm doing this for me and for my future and if I ever have any... for my children, and for the future love of my life. I would never want my loved ones to go through what me and my family went through last year. I would never want to leave them with that pain.
So, with all of that said. I hope you will follow me on my path to great health. I welcome the support because afterall a great support system is always needed when trying to reach the goal that I'm trying to reach.
Keeping you posted. Thanks for reading!
Thursday, December 16, 2010
Julia's blog 12/16/10
When I was in my teens and early 20s, I hated myself. Although I was much smaller than I am today, I always felt fat and not worthy. I would have done anything short of cutting off a limb to be a certain weight.
Today, and this has been the case for a couple of years, I like myself and dare I say, love myself. I am 1 inch shy of being back into 16s (down from a tight 20) and I'm good with my body. I would like to see a 14 again, then just maintain for a few years before trying to hit a 10/12. And even then most days I don't want anything smaller than a 14. I am not able to be as active as I want currently so this is the need along with wanting a healthy family, to get a little smaller.
I look in the mirror and see success. I see happiness and I feel love in my life. I have for so long put life on hold because I wasn't a size this or that. I'm my daily life I couldn't ask for much more. I've had a couple of knee surgeries so it's pretty much getting me back to where I was before the 1st one in late 2009, again a 14 and very active!
When I look in the mirror compared to pictures I see great things. When I look at pictures I think to myself "this is so not reality". I don't see the extra weight in the mirror, full length or otherwise. I don't see it when I'm at the gym standing next to a skinny minnie or a buffed babe. I see me and I like that. In this day and age in the world in which we live, I am not supposed to be happy with myself and my size. I am not supposed to say that I am healthy, even though I am. I am not supposed to have self confidence, but rather self disgust because I am not a single digit size and my butt doesn't come close to the BMI standard. In a world of people who would no sooner pull the rug out from underneath me because of my happiness and love for the total package, I can stand up and say, "I don't have to be what you want, only all that I can, all that I want".
The value of life is more than a number on the scale. Many get caught up thinking, swearing up and down that you can only be healthy if you fit inside this little box. If you don't then you couldn't possibly be healthy, happy, pain free, and live past 60. It's as if they try to scare and bully you into hating yourself and your body to get you to change and fit into their definition of what is ideal, healthy, and perfect.
I've had some pretty nasty things said to me in life because until my Dr says otherwise, several Doctors have all agreed, that I do not need to lose much more if anything to be healthy. And once I make a full 180 degree recovery (meaning, regaining full strength and range of motion post-op), then I am good to go! I find it to be quite sad that naysayers who know nothing except personal bias can try to beat you down for being in the "norm" with regards to weight and size.
Why does being a double digit size illicit such rage and fear? Why is it the business of strangers to care what you do or don't do? Why must one be constantly at war with themselves in order to accepted by society? Life spent hating your fat as much as everyone else makes it OK, but having a positive sense of self means you're a failure and therefore will be ridiculed, hated, badgered, and lectured?
The truth is happiness and beauty comes from within. When you put in a good faith effort to move a little more and eat a little better, you are making positive strides to be the best you can be. But on the same token, not everyone will be able to maintain a single digit size and it is NO ONE's right or business to question that. We live in a society that thinks they can judge and manipulate others with fear and shame into becoming what the current standard of beauty and health is.
Just because someone accepts and loves themselves doesn't mean they are quitters or deserve any less self respect. In fact, I think we deserve more. It's easy to get caught up in the latest fad, diet, and body image craze. Some of us decide for ourselves what's best instead of having it decided for us. That takes courage and strength!
The long and the short...be kind to yourself and others. If you have nothing nice to say or to contribute, just move along and say nothing. What is right for you isn't for the next person. There will always be someone who is smaller and larger than you. Fitter, faster, weaker, and slower than you. And unless you get the wonderful title of "creator" next to your name, mind your manners and your business when it comes to someone else's weight, size, and their self love and acceptance. Just be happy for them or with them, don't try to knock them down.
I look in the mirror and see success. I see happiness and I feel love in my life. I have for so long put life on hold because I wasn't a size this or that. I'm my daily life I couldn't ask for much more. I've had a couple of knee surgeries so it's pretty much getting me back to where I was before the 1st one in late 2009, again a 14 and very active!
When I look in the mirror compared to pictures I see great things. When I look at pictures I think to myself "this is so not reality". I don't see the extra weight in the mirror, full length or otherwise. I don't see it when I'm at the gym standing next to a skinny minnie or a buffed babe. I see me and I like that. In this day and age in the world in which we live, I am not supposed to be happy with myself and my size. I am not supposed to say that I am healthy, even though I am. I am not supposed to have self confidence, but rather self disgust because I am not a single digit size and my butt doesn't come close to the BMI standard. In a world of people who would no sooner pull the rug out from underneath me because of my happiness and love for the total package, I can stand up and say, "I don't have to be what you want, only all that I can, all that I want".
The value of life is more than a number on the scale. Many get caught up thinking, swearing up and down that you can only be healthy if you fit inside this little box. If you don't then you couldn't possibly be healthy, happy, pain free, and live past 60. It's as if they try to scare and bully you into hating yourself and your body to get you to change and fit into their definition of what is ideal, healthy, and perfect.
I've had some pretty nasty things said to me in life because until my Dr says otherwise, several Doctors have all agreed, that I do not need to lose much more if anything to be healthy. And once I make a full 180 degree recovery (meaning, regaining full strength and range of motion post-op), then I am good to go! I find it to be quite sad that naysayers who know nothing except personal bias can try to beat you down for being in the "norm" with regards to weight and size.
Why does being a double digit size illicit such rage and fear? Why is it the business of strangers to care what you do or don't do? Why must one be constantly at war with themselves in order to accepted by society? Life spent hating your fat as much as everyone else makes it OK, but having a positive sense of self means you're a failure and therefore will be ridiculed, hated, badgered, and lectured?
The truth is happiness and beauty comes from within. When you put in a good faith effort to move a little more and eat a little better, you are making positive strides to be the best you can be. But on the same token, not everyone will be able to maintain a single digit size and it is NO ONE's right or business to question that. We live in a society that thinks they can judge and manipulate others with fear and shame into becoming what the current standard of beauty and health is.
Just because someone accepts and loves themselves doesn't mean they are quitters or deserve any less self respect. In fact, I think we deserve more. It's easy to get caught up in the latest fad, diet, and body image craze. Some of us decide for ourselves what's best instead of having it decided for us. That takes courage and strength!
The long and the short...be kind to yourself and others. If you have nothing nice to say or to contribute, just move along and say nothing. What is right for you isn't for the next person. There will always be someone who is smaller and larger than you. Fitter, faster, weaker, and slower than you. And unless you get the wonderful title of "creator" next to your name, mind your manners and your business when it comes to someone else's weight, size, and their self love and acceptance. Just be happy for them or with them, don't try to knock them down.
Monday, December 13, 2010
Pilates for larger women
I began teaching Pilates to larger women 2 years ago. For those of you who are unfamiliar with Pilates and what kind of work out it is, the focus is a combination of exercises for the mind and soul, as well as the body. It is typically known as the “ultimate core workout.” The focus is training the powerhouse, better known as the abdominals.
Pilates is not what I consider a cardio workout. It is more of a toning and strengthening workout because the workout focuses on elongating and toning. However, the heart can be challenged depending on what exercise is done. While Pilates is not a traditional workout like low impact or weight training, the workout is surely beneficial. With proper training, doing Pilates 2-3 times a week with a certified and qualified trainer, I truly believe a good Pilate’s workout can tone, strengthen, and define the human body as well as alleviate stress and pain. Pilate’s classes can be taken by women of any age, shape or size, and the results are really incredible! The members at my ShapelyGirl Fitness Center are living proof it can be done. They work hard and are committed.
I began teaching Pilates about two years ago after I became certified in mat Pilates. Although, I have been teaching fitness classes for over 20 years and am an Exercise Physiologist I still needed to train with a master Pilates instructor. I trained for about six months with my good friend and masters Pilates instructor Bernadette Giorgi, who taught me many different techniques and alignments. With my experience as an exercise physiologist and Bernadette’s 30 yrs experience with Pilates training, I created the ShapelyGirl Pilates Class using the Magic Circle, which is a toning and strength training piece of equipment that helps sculpt and shape the body.
If you are new to adding any fitness regime to your life I would suggest to take it easy. Going too fast too soon is not suggested. Ease into any workout...Pilates is no different. This workout may not look challenging but believe me it is. I was actually sore for the first couple of days as I was using muscles that I hadn’t used in a long time. As far as complications are concerned, any neck, back or shoulders problems should be addressed with the instructor and the exercises can be modified.
While training to teach Pilates, I noticed that the overall consensus was that the average participant was a small-framed woman, and that plus-sized women were left in the dust. However, my goal was to change that attitude because I’ve always believed that “fitness comes in many sizes”. You don’t need to be a size 2 to be fit or healthy! With my class, women of all sizes can enjoy the benefits that Pilates brings, which includes flexibility and movement. Because the Magic Circle technique is used on the floor, women can focus on toning without worrying about what others think or how advanced they need to be.
Even though I teach many different kinds of classes weekly, I have seen more toning and muscle definition from teaching Pilates the past 2 months. My members are always telling me how much better they feel and look from Pilates. Not only that, I have added meditation at the end of all of my classes as a way for the girls to unwind and get positive energy into all aspects of their lives.
Pilates is not what I consider a cardio workout. It is more of a toning and strengthening workout because the workout focuses on elongating and toning. However, the heart can be challenged depending on what exercise is done. While Pilates is not a traditional workout like low impact or weight training, the workout is surely beneficial. With proper training, doing Pilates 2-3 times a week with a certified and qualified trainer, I truly believe a good Pilate’s workout can tone, strengthen, and define the human body as well as alleviate stress and pain. Pilate’s classes can be taken by women of any age, shape or size, and the results are really incredible! The members at my ShapelyGirl Fitness Center are living proof it can be done. They work hard and are committed.
I began teaching Pilates about two years ago after I became certified in mat Pilates. Although, I have been teaching fitness classes for over 20 years and am an Exercise Physiologist I still needed to train with a master Pilates instructor. I trained for about six months with my good friend and masters Pilates instructor Bernadette Giorgi, who taught me many different techniques and alignments. With my experience as an exercise physiologist and Bernadette’s 30 yrs experience with Pilates training, I created the ShapelyGirl Pilates Class using the Magic Circle, which is a toning and strength training piece of equipment that helps sculpt and shape the body.
If you are new to adding any fitness regime to your life I would suggest to take it easy. Going too fast too soon is not suggested. Ease into any workout...Pilates is no different. This workout may not look challenging but believe me it is. I was actually sore for the first couple of days as I was using muscles that I hadn’t used in a long time. As far as complications are concerned, any neck, back or shoulders problems should be addressed with the instructor and the exercises can be modified.
While training to teach Pilates, I noticed that the overall consensus was that the average participant was a small-framed woman, and that plus-sized women were left in the dust. However, my goal was to change that attitude because I’ve always believed that “fitness comes in many sizes”. You don’t need to be a size 2 to be fit or healthy! With my class, women of all sizes can enjoy the benefits that Pilates brings, which includes flexibility and movement. Because the Magic Circle technique is used on the floor, women can focus on toning without worrying about what others think or how advanced they need to be.
Even though I teach many different kinds of classes weekly, I have seen more toning and muscle definition from teaching Pilates the past 2 months. My members are always telling me how much better they feel and look from Pilates. Not only that, I have added meditation at the end of all of my classes as a way for the girls to unwind and get positive energy into all aspects of their lives.
Thursday, December 2, 2010
5 TIPS TO AVOID WEIGHT GAIN
While losing weight year round requires focus and discipline it is almost impossible to see the pounds go away during the holidays. In fact, in the span of 6 weeks or so the average weight gain is about 11 pounds. Ask any one who is trying to make a fitness/health LIFESTYLE change and most likely they will, however, during the holidays the stress of not only losing weight but not gaining weight is almost impossible. While I personally have kept off 140 pounds for over 20 years, even I feel and see the temptation every day. Here are five tips that have not only helped me but have helped my clients to get through the holidays without gaining weight.
1. MOVE, MOVE AND MOVE. I cannot say it enough times that exercising should be a part of anyone’s daily routine and during the holidays that should not change. Exercise will not only help to burn calories but more importantly it will help with sleep and stress. Stress is usually at an all time high during the holidays, especially for women, so a workout 3 times a week will not only make you look good but you will feel so much better.
2. Drinking during the holidays usually goes along with overeating and that will a recipe for catastrophe come the New Year. Alcohol has empty calories and will pack on the pounds. Drinking things like eggnog and fancy mixed drinks are not great choices so stick with a glass of wine and the white liquors with either club soda or if you must a diet soda. Pick special parties or occasions and stick to the plan.
3. Overeating during the holidays is almost a ritual with some people. To avoid a total disaster, make sure that you are eating a good first meal of the day that is packed with vitamins and nutrients. Do not go all day without eating as you will surely give yourself permission to eat everything in sight. Try to have fruits, yogurts, eggs, turkey bacon, and whole grain cereal. You will feel better and not set yourself up for binge eating.
4. Binge eating is at an all time high during the holidays. Make it a point to pace yourself out and eat meals that have fruits and veggies in them. Have a salad that is packed with healthy foods. This will prevent that starving and binge way of life that some have during the holidays.
5. Get back on track. If you have good intentions and still start to overeat and binge, take a deep breath and know that tomorrow you will get back on track. Do not keep saying that I will start again in January, do it right now. If you tell yourself you can you will. You can do this, you are more powerful that any cookie, candy or cake any day of the week!
I hope you have a great holiday and remember you can do this.
Hugs,
Debra
1. MOVE, MOVE AND MOVE. I cannot say it enough times that exercising should be a part of anyone’s daily routine and during the holidays that should not change. Exercise will not only help to burn calories but more importantly it will help with sleep and stress. Stress is usually at an all time high during the holidays, especially for women, so a workout 3 times a week will not only make you look good but you will feel so much better.
2. Drinking during the holidays usually goes along with overeating and that will a recipe for catastrophe come the New Year. Alcohol has empty calories and will pack on the pounds. Drinking things like eggnog and fancy mixed drinks are not great choices so stick with a glass of wine and the white liquors with either club soda or if you must a diet soda. Pick special parties or occasions and stick to the plan.
3. Overeating during the holidays is almost a ritual with some people. To avoid a total disaster, make sure that you are eating a good first meal of the day that is packed with vitamins and nutrients. Do not go all day without eating as you will surely give yourself permission to eat everything in sight. Try to have fruits, yogurts, eggs, turkey bacon, and whole grain cereal. You will feel better and not set yourself up for binge eating.
4. Binge eating is at an all time high during the holidays. Make it a point to pace yourself out and eat meals that have fruits and veggies in them. Have a salad that is packed with healthy foods. This will prevent that starving and binge way of life that some have during the holidays.
5. Get back on track. If you have good intentions and still start to overeat and binge, take a deep breath and know that tomorrow you will get back on track. Do not keep saying that I will start again in January, do it right now. If you tell yourself you can you will. You can do this, you are more powerful that any cookie, candy or cake any day of the week!
I hope you have a great holiday and remember you can do this.
Hugs,
Debra
Thursday, November 18, 2010
Debra's Thanksgiving holiday blog
For me this a joyous and festive time with decorations, Christmas music, the spirit of joy and I just love seeing how excited the kids get knowing that Christmas is right around the corner. However, for some women it is a time of high anxiety because of overeating and binging. I remember those days and while I personally try to take it in stride I too can get overwhelmed and overeat, but many years ago I came up with a plan to allow myself no more than a 2 pound weight gain and for the past 15 years it has worked!
While Thanksgiving is considered the beginning of the holidays you do not have to binge and overeat or put on the 11-12 pounds that most experts say the average weight gain is at that time of year. Not only is that unhealthy physically, mentally and emotionally but that is a lot of weight to put on and it is so hard to take off. Come January, when you mentally begin to get in the DIET mode, the shift will be to weight loss.” The DIET industry booms with people wanting to lose weight and that will most certainly lead to another year of disappointments for many. Listen to me...DIETS DON’T WORK!
I truly believe that anyone can get through the holidays without eating till you cannot breathe or better yet cannot zipper your jeans. Yes, you can do this as I have done it for years and I am not different than anyone else. When I began to PACE MYSELF with holiday eating and thinking MINDFULLY about my choices I realized that anyone could do this.
Here’s a tip to help you make it through the next 6 weeks without eating the kitchen sink. Again, I will say this, make sure you are exercising. When your fitness routine takes a back seat that sets up a roller coaster ride for a train wreck and that is when most good eating habits begin to go south. In other words, when one sinks they both go down. Without exercise and eating sensibly, those pounds will start to pack on and you will probably experience a lack of energy, not enough sleep, feel bloated and feel miserable.
I have said this over and over, if you can make it through Thanksgiving Day half of the battle is won. That one day will most likely set you up for the next 4 or so weeks till Christmas is over and we are all running to get healthy once again. Do me a favor. Please eat one good meal on Thanksgiving Day like a good breakfast. Enjoy the day and celebrate you. You can make it, I know you can!
Tuesday, November 16, 2010
Julia's blog
Since my last blog in June, I’ve learned many things. I’ve learned about myself, my history, life lessons, and most importantly, to let go. Life has a funny way of working out if we let it run its course. All too many times however, we try to interfere, kicking and screaming. Why not just stop, listen, and learn?
One of the biggest lessons that I have learned is that I cannot change the outside until I accept what’s on the inside. We all have baggage that we carry with us throughout life. If you’re an emotional eater like I am, that internal baggage eventually catches up to us and our bodies. When we feel like crap on the inside, we look like crap on the outside. If we could care less, it shows. Our emotions are powerful and if we allow them to consume us, it takes over our lives completely, jean size and all. I realized that my problem wasn’t my weight. That’s right; it’s not about the weight or the food. It’s about how I dealt with my emotions and problems, which ultimately resulted in a larger waistline. I chose food to numb me. I chose to stop living and instead closed myself up only allowing the comfort of confections to soothe my broken heart and angry soul. I blamed everyone and everything for my food addiction and for my weight gain. How can I be the person I was destined to be if I’m depressed and using food to “heal” me? Well I can’t. Nor can I expect to lose weight and keep it off. I had to begin to deal with the hurt before I could deal with the weight and eventually, begin to lose it. I had to let the emotional baggage go before the physical baggage could disappear.
Being a perfectionist doesn’t help either. I have this “all or nothing” mentality and sometimes it does come in handy. However most of the time it doesn’t. Because I choose to view myself and my progress both internally and externally through this skewed lens, I never measured up. If you always feel like a failure, what really is the point? I didn’t see one after a while and it was a lot less frustrating to do nothing, then to “fail all of the time”. I had to change this destructive behavior. I had to force myself to Stop. Breathe. Think. Each time I felt myself heading in that direction, I quit, regrouped and I started again. Not over, but again. I kept a private journal to express my emotions and I allowed myself to cry, scream, and just have a cow if that’s what I needed. It was better than keeping it in, eating it, or throwing my hands up in the air to signal submission. I’m human, I make mistakes. As long as I learn from them, then that’s all I can ask. Hey, news flash, I’m not perfect! You know what, that’s ok!
I also stopped allowing others and the numbers to bog me down. I had to; it was hurting me and me alone. I have since begun to set boundaries in my life for myself and for others. I have learned to stop being a doormat and that it’s ok to say “no” and to not allow the mom-guilt to get to me. I have stopped defining myself and my worth according to the number that flashes on the scale. I owned up to my weight and can admit it. I was 216 lbs this summer and wore a tight 18. I’m now 208.4 and wearing almost a 16. Sharing that no longer causes anxiety because it’s just a small fraction of who I am. Those numbers may be scary to some, but they are just numbers. If I loathe them, then I loathe myself, which I don’t. I am learning to take people’s opinions of me with a grain of salt but also learning to appreciate my personal value as a strong, vibrant woman. I am who I am, no need for shame anymore. My new favorite saying, “It is what it is”.
I guess when it all boils down; I’m just rediscovering who I really am. I’ve spent so many years living according to someone else’s rules and never really my own. I have been afraid to express myself for fear of how others might accept it or not. I’ve spent a lifetime it seems trying to live up to a standard that no one is capable of achieving, ever. That doesn’t make me weak, that makes me mortal. I’m able to recognize the distorted beliefs that I had and can change them. I can take the venom out of my words, my behaviors, and my thoughts before they cause me pain in one form or another. I’m finally able to sit with the anxiety and stresses of life and can deal with my past without food or running away. It’s not easy, nor pretty, but it’s necessary. Honesty is the best policy and that holds true for all aspects of life. I’ve learned to be honest with myself and others. More importantly, I’ve learned that before I can be happy with my physical being, I have to love, honor, and cherish my eternal self. “The definition of insanity is doing the same thing and expecting a different result”. Break the cycle and move on!
Fitchic_2010@yahoo.com
One of the biggest lessons that I have learned is that I cannot change the outside until I accept what’s on the inside. We all have baggage that we carry with us throughout life. If you’re an emotional eater like I am, that internal baggage eventually catches up to us and our bodies. When we feel like crap on the inside, we look like crap on the outside. If we could care less, it shows. Our emotions are powerful and if we allow them to consume us, it takes over our lives completely, jean size and all. I realized that my problem wasn’t my weight. That’s right; it’s not about the weight or the food. It’s about how I dealt with my emotions and problems, which ultimately resulted in a larger waistline. I chose food to numb me. I chose to stop living and instead closed myself up only allowing the comfort of confections to soothe my broken heart and angry soul. I blamed everyone and everything for my food addiction and for my weight gain. How can I be the person I was destined to be if I’m depressed and using food to “heal” me? Well I can’t. Nor can I expect to lose weight and keep it off. I had to begin to deal with the hurt before I could deal with the weight and eventually, begin to lose it. I had to let the emotional baggage go before the physical baggage could disappear.
Being a perfectionist doesn’t help either. I have this “all or nothing” mentality and sometimes it does come in handy. However most of the time it doesn’t. Because I choose to view myself and my progress both internally and externally through this skewed lens, I never measured up. If you always feel like a failure, what really is the point? I didn’t see one after a while and it was a lot less frustrating to do nothing, then to “fail all of the time”. I had to change this destructive behavior. I had to force myself to Stop. Breathe. Think. Each time I felt myself heading in that direction, I quit, regrouped and I started again. Not over, but again. I kept a private journal to express my emotions and I allowed myself to cry, scream, and just have a cow if that’s what I needed. It was better than keeping it in, eating it, or throwing my hands up in the air to signal submission. I’m human, I make mistakes. As long as I learn from them, then that’s all I can ask. Hey, news flash, I’m not perfect! You know what, that’s ok!
I also stopped allowing others and the numbers to bog me down. I had to; it was hurting me and me alone. I have since begun to set boundaries in my life for myself and for others. I have learned to stop being a doormat and that it’s ok to say “no” and to not allow the mom-guilt to get to me. I have stopped defining myself and my worth according to the number that flashes on the scale. I owned up to my weight and can admit it. I was 216 lbs this summer and wore a tight 18. I’m now 208.4 and wearing almost a 16. Sharing that no longer causes anxiety because it’s just a small fraction of who I am. Those numbers may be scary to some, but they are just numbers. If I loathe them, then I loathe myself, which I don’t. I am learning to take people’s opinions of me with a grain of salt but also learning to appreciate my personal value as a strong, vibrant woman. I am who I am, no need for shame anymore. My new favorite saying, “It is what it is”.
I guess when it all boils down; I’m just rediscovering who I really am. I’ve spent so many years living according to someone else’s rules and never really my own. I have been afraid to express myself for fear of how others might accept it or not. I’ve spent a lifetime it seems trying to live up to a standard that no one is capable of achieving, ever. That doesn’t make me weak, that makes me mortal. I’m able to recognize the distorted beliefs that I had and can change them. I can take the venom out of my words, my behaviors, and my thoughts before they cause me pain in one form or another. I’m finally able to sit with the anxiety and stresses of life and can deal with my past without food or running away. It’s not easy, nor pretty, but it’s necessary. Honesty is the best policy and that holds true for all aspects of life. I’ve learned to be honest with myself and others. More importantly, I’ve learned that before I can be happy with my physical being, I have to love, honor, and cherish my eternal self. “The definition of insanity is doing the same thing and expecting a different result”. Break the cycle and move on!
Fitchic_2010@yahoo.com
Sunday, November 14, 2010
Calming the Inner Critic
Last week in my HEALTHY WEIGHT LOSS group we discussed CALMING THE INNER CRITIC...that very negative little voice that many women hear the minute they begin to eat foods that they think are forbidden. These foods might include any high carbohydrate foods such as high sugar, high calorie or fattening foods like cookies, cakes and candy. Once eaten, the inner voice tells them that they are horrible and should be ashamed of themselves…"YOU ARE NOT ALLOWED TO EAT THIS!" From there it is all downhill with SELF-LOATHING, SELF-CRITICIZING and SELF–HATRED. Sound familiar?
For some it only takes a bite of the forbidden food while for others the damage begins after hundreds of calories are consumed. Where did we learn such hatred towards ourselves and who taught us that even a morsel of any food could create such havoc? This comes from a place where the message of thinness and skinny is loud and clear; from Hollywood and the Diet industry.
Today, no matter where you are in your life or journey I want you to know that I understand. If you are struggling and fighting with food it is important to understand that there is a positive alternative to looking at food in a healthy way. That ALL or NOTHING mentality has to be stopped. Allowing yourself something of the so called forbidden foods is OK….enjoy it and eventually you might not even want it.
Hugs,
Debra
For some it only takes a bite of the forbidden food while for others the damage begins after hundreds of calories are consumed. Where did we learn such hatred towards ourselves and who taught us that even a morsel of any food could create such havoc? This comes from a place where the message of thinness and skinny is loud and clear; from Hollywood and the Diet industry.
Today, no matter where you are in your life or journey I want you to know that I understand. If you are struggling and fighting with food it is important to understand that there is a positive alternative to looking at food in a healthy way. That ALL or NOTHING mentality has to be stopped. Allowing yourself something of the so called forbidden foods is OK….enjoy it and eventually you might not even want it.
Hugs,
Debra
Tuesday, November 2, 2010
Planning my days for better eating
I usually start my day with some motivational reading and a power walk with my favorite girl, my yellow lab, Hannah. This is how I get my “Me time” in. I use this time alone to get my day started, think about what I need to get done and how to balance my life, but more importantly on what I will eat because I need to make sure that 90 percent of my daily intake is good nutritious foods and this only happens for me when it is planned out and prepared.
As I started out on my hour power walk today I began to think about what the term NORMAL EATING means to me. Growing up as a fat kid, obese teen and then as an adult, normal eating for me was eating the junkie, fattening high calorie foods, as that was a steady diet on a daily basis. My weight was never normal and neither was my eating. Healthy foods were limited and my taste buds craved sugar and fats every meal.
Eating was what I lived for and as I escalated from eating so poorly it was only natural that Dieting/Diets were part of my life at an early age. Diets taught me how to restrict my food, not to eat certain foods. Diets taught me that certain foods were taboo and that if I every ate them again I was a sinner. Dieting then became a normal way of eating. So, I really had a good grasp on healthy eating and I really never learned how to eat NORMAL.
As I got fatter and my weight escalated to over 300 pounds I was so far removed from eating normal that I never knew such a lifestyle existed and that some people actually ate balanced foods on a daily basis. I went from eating thousands of calories a day as a binge eater to a serial dieter starving most of the time. So, I pose the question to all of you....what is NORMAL EATING? For me, today, normal eating is understanding and realizing that first and foremost FOOD is FUEL for my body. There are no foods off limit, only the amounts I eat. I have a rule that 90 percent of my daily calorie intake is GOOD/HEALTHTY/NUTRITIOUS FOOD.
I have come to terms with my body, size and shape and I actually like the way I look. I realize that I am not perfect and for me that works, I no longer let food and un-normal eating control me, I have the power to control what I eat, when I eat it and how much I eat.
As I started out on my hour power walk today I began to think about what the term NORMAL EATING means to me. Growing up as a fat kid, obese teen and then as an adult, normal eating for me was eating the junkie, fattening high calorie foods, as that was a steady diet on a daily basis. My weight was never normal and neither was my eating. Healthy foods were limited and my taste buds craved sugar and fats every meal.
Eating was what I lived for and as I escalated from eating so poorly it was only natural that Dieting/Diets were part of my life at an early age. Diets taught me how to restrict my food, not to eat certain foods. Diets taught me that certain foods were taboo and that if I every ate them again I was a sinner. Dieting then became a normal way of eating. So, I really had a good grasp on healthy eating and I really never learned how to eat NORMAL.
As I got fatter and my weight escalated to over 300 pounds I was so far removed from eating normal that I never knew such a lifestyle existed and that some people actually ate balanced foods on a daily basis. I went from eating thousands of calories a day as a binge eater to a serial dieter starving most of the time. So, I pose the question to all of you....what is NORMAL EATING? For me, today, normal eating is understanding and realizing that first and foremost FOOD is FUEL for my body. There are no foods off limit, only the amounts I eat. I have a rule that 90 percent of my daily calorie intake is GOOD/HEALTHTY/NUTRITIOUS FOOD.
I have come to terms with my body, size and shape and I actually like the way I look. I realize that I am not perfect and for me that works, I no longer let food and un-normal eating control me, I have the power to control what I eat, when I eat it and how much I eat.
Tuesday, October 26, 2010
Hello ShapelyGirls and Welcome to my Blog...
I am so excited that you found our ShapelyGirl community! I created this site to help you get fit and healthy - and stay that way - no matter what size you are. You’ll find support, ideas and tips here; not only from me, but from other curvy women who are fighting the same battle.
I remember the challenges and struggles I faced in my life many years ago when I weighed over 300 pounds. Every day I felt overwhelmed and didn’t know what to do to feel better. But I never gave up trying and neither should you. Every day is a new beginning and, together, we will embark on this new journey.
First, I gave up fad diets and began to make a lifestyle change that I still follow today, 25 years later. Then I learned that by moving my body, breathing hard and taking one step at a time, I could find hope and a healthy life. It was exercise that saved me. By focusing on fitness first, I found a whole new world. I got off the couch and started to live for the first time in my life. You can too!
By doing my workouts and becoming part of our ShapelyGirl community you will be on your way to finding the same success. You are going to look and feel great! There is a new life waiting for you. I believe in you. So get off the couch - and let’sget moving !
~Debra
I remember the challenges and struggles I faced in my life many years ago when I weighed over 300 pounds. Every day I felt overwhelmed and didn’t know what to do to feel better. But I never gave up trying and neither should you. Every day is a new beginning and, together, we will embark on this new journey.
First, I gave up fad diets and began to make a lifestyle change that I still follow today, 25 years later. Then I learned that by moving my body, breathing hard and taking one step at a time, I could find hope and a healthy life. It was exercise that saved me. By focusing on fitness first, I found a whole new world. I got off the couch and started to live for the first time in my life. You can too!
By doing my workouts and becoming part of our ShapelyGirl community you will be on your way to finding the same success. You are going to look and feel great! There is a new life waiting for you. I believe in you. So get off the couch - and let’s
~Debra
Subscribe to:
Posts (Atom)