Everything In Moderation

Today's blog will serve a dual purpose... something of a personal note for myself and the start of a new path for me and anyone else who wishes to join me in my wellness journey... 

So to start... most of you know I have been pushing myself hard to get a good and steady workout routine.

They Say I Can't... Watch Me

I believe that God puts people in our lives for a reason... They maybe be fleeting instances... acquaintances who become friends, who then can disappear out of our lives; loves that may seem to go on forever, but in truth are not be destined to last; the time we spend with these people can be but a blink in our lifetimes.  But sometimes that time spent makes lasting impressions on our hearts and minds.  Sometimes those people, in our past or present - however insignificant or significant they may be - make a lasting impression on us... sometimes their voices are the ones we hear when we are thinking... and its not always good.

You know the people I'm talking about... I believe "haters" is the common term the kids are using these days... I can say 'til I'm blue that they do not matter and don't let them bother you... but in truth... it is human nature to always let the bad seep into our minds because society has twisted our mind's eye on what is beautiful and acceptable.  We see it with teenagers all the time... even the most beautiful girl looks into the mirror at times and only sees her flaws... but that is a learned behavior... And it is not just society that teaches it... we teach it to our kids, we all partake in the type of behavior that feeds this beauty myth that has infected the industrialized world... because we all have a bit of the "hater" mentality in each of us... some more than others... yea I said that...

And this is where it gets tough... because deep down, other than the obvious, we know who our haters are... They are like our inner demons... We are are keenly aware of them on our own, but when someone pointedly brings attention to them, it's like that scene in a horror movie.. you want to turn away... And haters may be too strong a word for some of the people in your life who just don't support you they way you want them to...  that makes the journey ever harder...

You have no idea how difficult it has been for me to write this in a way that won't cut so deep...I've written and revised this post over and over again in my head... but there is no other way to say it... so for once... I won't.

But you cannot let it break you... you cannot let negative thoughts and ideas keep you from doing what is right for you... you can be fit.. you can be healthy, because it does not change who you are... that is one thing people, including ourselves, have to realize... a healthy you, is a happy you... but it is still YOU... Just keep going... maybe they'll come around when they see some of the benefits of your hard work... And if they still cant understand why you are so driven to be healthy... Here are some things you can say to them (even if it is in your head) and to yourself... because we are always our own worst critics:

1. I have the RIGHT to be healthy
2. I DESERVE to be confident
3. I DESERVE to feel like I am WORTH IT

Because you are.  You are one billion percent worth every drop of sweat, every healthy recipe, every difficult decision you will make on this journey.  You ARE worth it.  And if you cannot, at this time, be worth it to yourself... be worth it to your kids... love yourself enough to be healthy for them... I cannot say this enough... Because the example you are setting now may be the the ground work for the lives they will lead.  I saw a quote that said "The way we speak to our children now will be the voice they hear in their heads when they grow up."  It is the same for the way we live... and I don't care who you are or what you look like... you want the best for your children. Always.

You all are probably like WT# does this bia know about all this... Look - I've been there... I'm living it right now... I am my own biggest hater... Though I've come pretty far, all I see is the road I still have to travel... and sometimes its exhausting and all I want to do is give up and stay in bed... but as I said in the beginning... God put people in our lives for a reason... I have my haters... they remind me of who I DO NOT EVER want to be... and I have people I want to be healthy for - three boys I want to see succeed for the rest of my life... I can't see that if I ain't around because I couldn't choose my health over some donuts, burgers, and my super comfy couch... and there's the people who inspire, motivate, and push me to keep going on my wellness journey... those people I hold close... because when I am not strong enough to think I am... they are there to remind me I'm worth it... 

I have learned that all the pain, sweat, and, well pain... is really worth it... Though I may not see the change in my body as keenly as others, I know I am physically stronger and happier than I've been in a long time...

So when my haters say I can't... I tell them... Watch Me. 

~M

I'm Saving My Life

It is a few weeks into the Lenten season.  It is a time of reflection and sacrifice.  Most people that know me know I do not wear my faith on my sleeve.  Some would even say I am anti-religion. Those that really know me know that is far from the truth.  I mostly keep it to myself.  I was raised in a mixed religion home, both Jewish and Catholic.  An interesting combo, but effective in leaving me with an open mind.  I let this open minded thinking permeate my life.  I'm willing to try anything once... not saying that I am not afraid... but I was given this one life... so why not take some risks??

The one thing I have been taking too many risks with is my health. I've been on this weight loss/gain roller coaster for a while now... and its really hard to get off the ride.  Yea the trend over the past few years has been downward, but not to where its considered healthy...  Too many temptations... because... well quite honestly... I LOVE food... I love to cook as well as eat food... I love having my friends over, cooking for them, and seeing them happy because it taste good (and because they possibly wouldn't have tried it except in my house).... And you all know that feeling... that closed eyed, euphoria that comes when you take a bite of deliciously perfect chocolate cake or super comforting chicken pot pie... Yummo.

I couldn't bring myself to give my love for food away.  So I started exercising more.  And with my little experiment (see maybe a couple posts ago), I've found that it really isn't enough to just exercise all the time.  Yea your body starts to change... but it really isn't quite there... You HAVE to eat better... maybe not letting go of good food, but just finding better ways of getting the food you love.  Its like the picture says... I'm not here to be better than anyone else... I'm saving my life.  I'm trying to be the best me I can be... because I was given this one life. And I owe it to those who love me, those I love to do this... but most of all myself.

Let me put a little disclaimer on the following paragraphs... I'm not here to tell you how to "diet".. I am simply giving you insight on what has worked for me and hopefully you can use it to make a well informed (i.e. ask your doctor or other health care provider) decision about your own health... so on with the show...

In this second, and hopefully "final", stage of my experiment, I have changed the way I eat (except when I or my best friend really want a milkshake).  I have re-employed the use of MyFitnessPal to, as accurately as possible, record what I eat on a daily basis - weekend and cheat days too.  But I have decided, after consulting others, that fresh fruits and veggies (fresh or frozen, but not in sauces) are "free"... Kind of like that plan J.Hudson is promoting... These foods are naturally good for you... so why should they not be free...

As with all things found on the Internet, I was generally skeptical of the number of calories given to me.  There was no way anyone could eat that little amount of calories and get all the nutrients they needed.  Seriously - people cannot survive on chicken alone as a lean protein... well.. I cant...   If you eat any kind of meat, the calories for that alone are in the 180 - 200+ range for a 4 oz serving - depending on the cut!  And I'm sorry... there are only so many ways you can have a salad, cook tofu (blachh), and spice up veggies.  Cow, pig, chicken, and fish are staples in my diet... but I am making sure to make better choices with them...

By the blessings of  the many people I have in my life, I was given this awesome website that houses this simulator made by some folks that are exponentially smarter than me:  http://bwsimulator.niddk.nih.gov/.  It gives you the ability enter your current data, then enter your goal weight in however many days (math!), and then pops out a calorie intake goal to achieve that weight goal and then maintain it... then it also allows you to see (simulator part) how changes in your physical activity will change your caloric needs.  Super cool.  It helped me verify that the MyFitnessPal folks know what they are talking about AND it will help me adjust my caloric intake if I decide to add more cardio (yea if my body can handle it)...

Now to find out your true healthy weight range, you really need to see your doctor.  To be in a healthy BMI, at my height, I need to weigh 150-155 lbs... I asked my doctor what she thought about that and she gave me the "are you crazy" look.  Seriously she did.  Quirked eyebrow and all. She told me that my bone density, ethnicity, and basic body composition effect my weight just as much as my "weight" does.  She said that if I was Caucasian, I would weigh 20 lbs less... CRAZINESS!! So please... go see your doctor.  Do not let BMI and internet health gurus tell you what's right for you because a lot of the information that is out there is probably (because I am making an assumption) for the masses... and each of us are individuals...

So... it is March (OMG!) and the time to wear less clothing will be upon us soon in NC... do what you can with that time to be the best you can... and if you don't get there right away... no worries... take your time... because anything worth having doesn't come easy... this month's "diet" is next month's body!!

Toodles...
-M

Surround Yourself

I have thought a lot about this blog post... its a little delayed because quite honestly I couldn't think of something I hadn't already written about... but everyday is a new day and the days in our lives are like snowflakes... they may seem the same at a glance.. but each one is different when you look at the detail...

  

And those details say so much more about us than we can ever know... how we react to them can say a lot about our characters and emphasize what we care about, even if it is a small thing... and we all know small things can set us off...

But that's not what this post is about... just a prequel... lets say today (Sunday) I had a moment... a bad moment where I came undone just a little more around my already frayed edges... I am sure you've been there too... where you have this thing you so strongly believe in and want for others but those others are doing every *&%$ thing they can do to contradict everything you've done... you feel so helplessly out of control of the situation that you feel like there is nothing you can do....sometimes to the point you want to give up... you ask yourself is it worth it...
Yes it is.  Yes you are... and if you are helping someone... Yes they are... because you may be all they have... but that one moment of hesitation... 

...it destroys your calm...

And then someone brings you back... they restitch the edges and help you weave them back stronger then they were before...  that someone for me is my husband... he brings me back every time... he is my voice of reason when my inner one shuts down... my own personal cheerleader... in everything I try to do to better myself he is there cheering me on... putting me "in check" when I am doing something bad for me (which usually revolves around food and thinking unhealthy thoughts) ...and reminding me I am human... not a superhero... even though I want to be... 

So the point of this blog post in relation to our wellness journey is for me to ask you... do you have that person? or persons? Having people cheering you on through your ups and helping you get back up from your downs is just as important as the actual exercise and lifestyle changes you are making.  Because no journey is ever accomplished alone.  Faith tells us that whomever we praise walks with us through all the days of our lives.  But they also put those we love and those who love us in our lives to help us through. 

I have learned from experience that true wellness cannot be done alone.  Because Life itself cannot be done alone.  I am blessed to have my husband, family and friends who supports me and make my life better... in turn making me a better, stronger person.  Because they care for me, I can turn to them for strength when I am not strong enough, for calm when mine is fleeting, and for laughter when my smile disappears...

So who is your person...? or people...? hold them close to you... because you will need them in this journey... there will be days when you want to give up.... don't. 

-M

Nothing Worth Having is Easily Attained

So... its been about 2-3 weeks since we've started... how's it going with the challenge?  Are you incorporating the rules into your life, even if its slowly? Truthfully, for me... its not going so great... You see, I didn't have my mind right... there was always some excuse to eat something bad... another truth is that it was pure laziness... Yea I said it... I am guilty of sloth... Strike me down... Wait don't... I'm ready now though... Not that I am saying that as I am writing this that I'm there.. ready to totally embrace these rules into my life....

But I'm closer than I was yesterday. Are you?

True health and fitness is hard. I mean really.. if being healthy in this day and age were easy, we'd all be one app away from it.  And I'm not saying that it's super hard to get in shape... because people are doing it.  I saw a Subway commercial during the Super Bowl about how their spokesperson - Jarrett - has kept the weight he shredded off for 15 years.  Can you imagine... 15 years we have been seeing this man tell us that by making healthy lifestyle choices (doesn't have to be Subway), we too can be where he is today. Think if you started 15 years ago, for those of us who are old enough... or even a year or six months ago.. where would you be today?

The main reason we started this challenge is because people can exercise their bums off, but still not have the body they want or be as healthy as they need to be... because they do not change what and how they eat.  You absolutely cannot out exercise a bad diet.  For the sake of science (they don't call me dazumbageek for nothing), I kinda tested this over the past few months... I usually exercise 5 -7 times a week, depending on what's going on in my life.  There's always cardio and usually some form of muscle torture (i.e. Desert Groove for my Zumba people).  But I didn't change what I ate too much.  Yes I did make sure to drink tons of water and eat fruit and veggies most days, but not as well as I should have.  So since the LoseNow program in the summer of 2012, I have not lost a pound.  I look like I have lost weight due the muscle I have gained, but I figured I should have shredded more, because of that.  The stuff I was putting in my mouth put a kink in that part of the plan.

So now begins the next leg in my experiment.  I will do my best to incorporate all challenge rules and eat as healthy as possible.  Whatever life has to throw at me - coz we all know that family, children, work, traffic, and just life in general, cause us to lose focus of what we should be doing...  Here's a good example... I not only cook for myself, but for my hubby, it will be challenging to purge my home of "white" processed foods - because he is a rice-a-saurus (if you didn't know.. I'm Filipino - rice is considered a food group).  And he likes the occasional chip and cookie and ice cream cone or two... but who doesn't?  No one said you couldn't treat yourself once in a while... just not a full buffet... right??? I digress... but it can be done... I am willing to make two meals if I have to to get this right.. then maybe I can get him to jump on the health bandwagon with me...

So.. are you with me?  I, like any other person out there, need support too... its always more fun to have others working beside you and bouncing ideas off of them (and feeling your pain coz you both really want that post workout cookie).  I know it will be difficult, but I know it can be done.  I've seen too many success stories for it not to work.

Aaannnnnd.... I'm throwing another wrench in our lifestyle change challenge.  If you would like to join me, I have found some mini challenges that will prolly push you (and me) to the limit of the body's ability to function without expletives coming out of our mouths...  They are starting off as 7 day challenges and I will probably run them every 2 weeks, opposite weeks of the blog posts.  Soooo (cue fireworks) you will be hearing from me every week... lol.. no.   I will post the challenges to the "Mini Challenge" tab on the blog and you can do them as you please.  I suggest only doing one at a time.  I plan on doing them once through, then incorporating them into my non-Zumba days.   The first one is SkinnyMS's arm challenge.  This site has some great stuff on it so check it out: SkinnyMS Summer Arm Challenge.  Give it a go... starting next Monday, 2/11/13.  Do as much as you can without hurting yourself.  Remember, which ever weight you choose, your muscle should show fatigue during the 3rd set.   Respond to this post or ask to join the group Get Fit with Z @ NE on Facebook and let us know how its going... Friends don't let friends workout alone... >insert chinky (yea I said that) grin<

Hope to hear from ya'll...
-M

You Have to Start to Be Great

Sorry for the late post... you can always have plans, but life, as we all know, can change those plans for you.    

So here I am today, Monday Jan 21, 2012 - on a day of remembrance and reflection of just how far this country, the world, has come.  In many ways the world has changed since the days of Martin Luther King, Jr., but in some ways it has not.  Tradition, like habits, can run deep - so deep it seems we will never shake them.  Some traditions are meant to stay because they feed light into our souls... some are meant to change because they not only bring others, but ourselves down... 

But there is always a bright side to everything.  You may have a not so healthy habit - smoking, drinking something bad for you (alcohol, soda, etc), not exercising, that you feel that you just can't kick.  But it is all mind over matter.  Your Mind over Your Matter.  When it comes to your health, small steps in the right direction, even if you take steps back, is still good.  You are still going the right way, as long as you try.   

Think about this... you don't want to be far down the road of life and have a bunch of "what ifs".  What if I took that chance? What if I took better care of myself?  And if not for you then definitely for your children/grandchildren - for those people who you love and those who love you.   Don't keep saying tomorrow.  Start today.  Now.  

With health, every step you take towards a healthier lifestyle, no matter how slow is a positive step.  It is you fighting for your life.  You have to find what works for you.  Do not fall into these gimmicks of "Lose Weight Fast" because often times, if you don't change your life - if you don't change yourself - then you will gain the weight back.  Trust me - I've been there many times.  

So enough with the talk.  Let's act.  If you are signed up for this blog, you have hopefully committed to your health, whether it be baby steps or you are willing to take a leap.   We are asking you to make some lifestyle changes that will help you towards your weight loss goal.  We have adapted Dr. Oz's 2011 Just 10 Challenge to wean people off of their seemingly bad habits and get them going towards better total wellness.  There are 5 simple rules participants must follow - at their own pace.  It often takes at least 14 consistent repetitions of an action for it to become a habit, so take it slow if you need to.  There is no time frame on this challenge.  Here are the rules:

1. Cut Caloric Beverage (start slow if you need to)
2. Move at least 10 minutes each day where your heart rate is elevated (even slightly)
3. Weigh yourself (oh no!) 2 - 3 times a week and record your progress - look at the trend, not each day
4. Do not eat 2-3 hours before bed - I know this one is hard for moms and dads, but try your best
5. Watch your portions - WebMD has a great tool for this: Portion Size Plate

So its easy for me to say get going.  Get up off the couch and do something.  But really, your wellness, or lack thereof is in your hands. We only seek to give you the tools and support to get you going and to keep you going.  Please feel free to respond, add to, and share your experience on the blog... Everyone needs support in life changing journeys.  Even from strangers.  So here's to you.  I know you can do it.  This is your time.

- M

Get To It...

So... 2013 has arrived.  Are you ready?  Have you started on your "resolution"? Or are you still saying tomorrow?

If you follow me on social media you'll see that I've decided not to RESOLVE to do anything... because those things... unfortunately like promises... are usually forgotten and thrown by the wayside.  What I have resolved to do is to change my lifestyle and (bad) habits.  So with that.. there are no limits to how far I can go, no boundaries, no promises to break... just DOING...

With that said... we are starting a new "challenge" for the year.  I say year because realistically, healthy body weight and total wellness is a lifetime deal... there is no expiration date on taking care of yourself...  We hope to create enough healthy habits to lead you through your entire life... If you are a regular at our Zumba class, then you've got most of the exercise part covered... lets work on the hardest part...

So here's the deal:

We are using Dr. Oz's Just 10 Challenge as a platform for building good habits.  We understand that each person's lifestyle can hinder their adherence to the "rules" so we hope that the act of trying will gain results - even if the rules are bent.

If you are interested and do not come to the NE class, then email me at dazumbageek@yahoo.com and I can send you a questionnaire to fill out.  This will help us keep track of who is participating AND will give us something to wave in your face when you are falling off.. JUST KIDDING!!!... we want to give give you a good starting point...

The fun begins on Jan 21st 2013.  For everyone local, we are having small meeting on Jan 9th after class to talk about the challenge... the main ways I'll be using to get info out is this blog (be sure to sign up for feeds) and through class. I will link a Facebook page to my posts in case that is easier for some folks....

So.. I hope you're ready... this is going to be your year! We will do everything we can to try to help you reach your goals and we'll be cheering you along the whole way!!

Toodles
-M

Cues

So I apologize (yet again) for being a total slacker on the blog... life has been busy as of late and most of you know that at this moment my NYC fam is in NC for a visit.  So I'm getting a blog post in where I can...

So what we learned from our latest LoseNowNC meeting was that in order for diet (the food you eat/dont eat to lose weight) and exercise success to work, you have to remove the cues that keep you from eating healthy and exercising.  For example... at my house, because of my nephews, we sometimes keep chips and such in the house - but we keep them in the closet so that my hubby and I don't see them.  We keep fruit on the counter top.  In our fridge, we keep cut fruits and veggies right at eye level - so that we are not tempted to open the freezer and pull out the ice cream. 

I know for exercise its a little different... if you're part of the Z-fam, then you've got no worries - except on your off days.  I definately suggest having a backup plan for days you do not Zumba with us.  Maybe do some kind of cardio workout (walking, jogging, biking) for your off days... or you could check out another Zumba class.  There are plenty in the Concord/Kannapolis/Landis/China Grove area at local churches that have relatively cheap classes.  If you already have a pretty good workout schedule, then try to bump it up and add another day or add some resistance training.  You can also spice it up by trying out a new workout class. 

I know it is so hard to keep fighting the weight loss/healthy living fight... but it is something that I think everyone can do.  Unless you have health conditions, then a lot of this journey is mental.  As I've said in previous posts, find your motivation and let it lead your way! You will get there and your Z-Fam is here for you!!

Til next time!
>M<

Inspiration

So I haven't been neglecting the blog on purpose.  It has been busy AND I haven't really had anything to write about because I don't want to beat the same drum all the time.  I can't continue to blog about how you should eat this, not that, exercise more, drink more water, blah blah blah.  You all would totally get tired of it.  Because it is the same thing we hear all the time about weight loss.  We hear success stories about how people have had a miraculous weight loss and have yet to see the same miracle for ourselves.  I hate to say it... but we're all family here and this is the truth:  It takes time! 

The true weight loss successes are those who get the weight off and keep it off.  Its about the lifestyle changes that have generated benefits in health, total wellness, and confidence.  Let's talk about it in terms of the tortoise and the hare.   The hare thought he would win by taking shortcuts.  But in the end, slow and steady wins the race.  And not to knock taking short cuts.  If you feel that is the way you have to go, then by all means.  Just remember - it is the lifestyle changes that stick with you.  Make sure whatever change you make - its gonna last.

The other main reason why I haven't blogged in a while is because I truly haven't had much inspiration.  But now I do.  We've all heard that with weight gain comes many problems, especially health problems.  Most of you know I have problems with my knees.  So I wear knee braces and am trying to lose weight to help my joints and bones out.   And recently, we found out a ZChica was told she had to have major surgery, but told she couldn't do it now.  The doctor was a tool to her and told her she needed to lose a lot of weight like yesterday.   Of course we rallied to her. 

I know that doctors know more than we do about what our bodies need.  But they don't feed our souls.  Sometimes, thier clinical minds work in overdrive and they forget we're human, not just mammals.   So now I am inspired.  Because our ZChica could have taken this to be it.  But no.  She's going to fight and Zumba her way through this.  And we will be right beside her.  I may have lost some inspiration in myself, but when you can't always find it inside, looking outside isn't a bad thing.

So find your inspiration.  If not when you look in the mirror, in those around you.  Those who love you - those who will dance with you.  We're here.  Familia.

>M<

Challenge Updates

Check out the new challenge page with updates for the 10 week challenge that started yesterday. I will be posting again later today with more information. 

Sorry for being so lax!! I'll get back on it!

Maria