Get Off the Wagon for Good!

Hey friends! I just realized today that it has been 2 months since my last post! I knew it had been a while, but I didn’t think it was that long. Anyway, the reason for my absence hasn’t been entirely due to laziness. I’m working on a few things to make my blog better than ever! I’ve been brainstorming some ideas and working on figuring out exactly where I want to take it. I’ve also been working on some personal development which, unfortunately, has taken up quite a bit of my time as well. Hopefully I’ll have some good news to share on that soon!

Anyway, I just wanted to pop in with a quick post on something that has really been bothering me lately. I’m noticing it more and more, especially in a few health and fitness groups I’m a part of, and I just wanted to share a little encouragement with you if you’re dealing with it as well…


Has this ever happened to you…? You’re at a friend’s birthday party having a good time, and you’ve managed to stay away from the chips, soda, and sugary treats. You’re feeling pretty good about yourself, but then they bring out the cake… and, oh great, it’s your favorite! And there’s ice cream to go with it… even better!

You engage yourself in an internal debate about whether or not you should have a piece, thinking, well maybe just a tiny slice, and I’ll only take a bite and throw away the rest. Then you get your slice and take a bite, and it’s even better than you thought, so you decide to take just one more bite, and then another, and then another, and then the whole piece is gone, and it was a little bigger than you would have cut for yourself, but that’s what they gave you, and you didn’t want to be rude.

Once you realize you’ve eaten the whole thing, you start to get down on yourself. Why couldn’t you have more self-control? You should have just stopped at one bite like you planned! As you sit there mulling over how bad you were, you start feeling a little hungry, so you make your way over to the food table. Since you’ve already blown it by eating the cake, what’s a handful (or three) of chips to go with it? You’ll just start over tomorrow.

I don’t know about you, but that scenario has happened to me more times than I’m proud to admit. You make a resolution to finally get back on track, eating only good foods, not allowing any bad foods into your diet. You vow to make it to the gym every day, not missing a single one. You’ve got a plan, and this time, you’re really going to do it… until you mess up… You cave in and eat that cookie your co-worker brought in to share and throw in the towel. You miss a work out, and that’s it… what’s the point of even trying?! *Cue bingeing on Netflix while stuffing your face with all the junk food you can find.* You’ve fallen off the wagon again. It sucks and you feel guilty, but you have hope because you’ll just start over and get back on the wagon tomorrow.

Well, it’s time to stop. It’s time to dump that wagon once and for all! Burn it to the ground and say buh-bye! Because guess what… you can’t fall off the wagon if there’s no wagon to fall off of! Whatever your specific wagon looks like, it usually consists of two parts-diet and exercise. By being too rigid or trying to conform to a plan that doesn’t really work for you, you’re just setting yourself up for failure. So how do you get rid of your wagon?

Part 1-The Diet

First, it’s time to get out of the diet mentality and find what is going to work for you. If you love carbs and don’t think you could give them up forever, don’t try to go on a low-carb diet. Sure, you’ll lose weight, but you won’t be able to stick with it long term. You’ll eventually go back to carbs, and all the weight you lost will creep back on usually bringing some friends along for the ride. Ditch the diets and start making small changes that you can stick with, and you’ll be setting yourself up for a lifetime of good choices.

Second, aside from allergies, nothing should be off limits. We need to stop assigning morality to food! Food is neither good nor bad; it’s just food. Yes, there are some foods that are healthier and some that are less healthy, but that doesn’t make them good or bad, and it doesn’t make you good or bad for eating them. Depriving yourself of foods that you truly enjoy just because they are less healthy doesn’t make you good; it just makes you feel deprived! I firmly believe there is room in any diet for any food as long as you work it into your plan.

On a personal note, I’ve always fallen into assigning morality to foods. I’ve always known which foods were “good” and which ones were”bad.” I’ve tried for years to get myself to stop liking and wanting the “bad” foods to no avail. I’d force myself to stop eating them, and then I’d become obsessed with them. Obviously this is not a normal and healthy relationship with food. Over the last few months, I’ve learned to stop assigning morality to food, and it has been so freeing!

I’ve opened my mind to the fact that I can eat anything I want as long as I make room for it in my diet, and now I find that I just don’t want all the junk I used to eat as much. I don’t get anxiety when someone brings in a treat at work because I know that I can either have some or not have some, and either option is okay. I have made room in my diet to include foods that are less healthy (hello daily ice cream cone! 😉 ), and I’m actually losing weight a lot more easily!

Part 2-Exercise

Just as with food, it’s time to get out of our disordered thinking patterns when it comes to exercise. It’s time we stop thinking of exercise as a chore that we have to do in order to lose weight or as a punishment for when we missed the mark in our diet. Exercising is so good for your body in so many ways, and it’s something that we should all be doing every day in some form or another as a way to love ourselves. You just need to find what works for you.

I don’t know about you, but, personally, I hate going to the gym. I hate driving across town to work out in a room with a bunch of other people. To me, this is the worst, but I used to force myself to do it because this is what I thought serious exercising was all about. I would go for a while and then start making excuses for why I couldn’t go. Once I stopped going, I’d feel guilty about not going and get down on myself for being a failure. Then a few months ago, I rediscovered Pilates.

I used to love Pilates back when I was in high school. I’d get up early before school and get a quick 20 minute workout in because it made me feel good, and I enjoyed it. Then over the years, I stopped doing it and fell into the thinking that in order for it to really count as exercise, it had to be done in the gym. Since I hated going to the gym, I just stopped working out.

Now I’m back to Pilates, and I love it! Admittedly, when I first started out, it was hard to get back into the routine. Because it was something I used to be so good at, I felt frustrated because I couldn’t do a lot of the moves I had been able to do years ago, but I stuck with it and got over the initial hump. It turned into a habit, and now I do it because it’s something that I enjoy that makes me feel good. I’ve even gotten to the point that I look forward to getting my workout in… something I never thought would happen.

So what’s your Pilates? Maybe it’s running or Zumba or hula-hooping (or Pilates)! Sometimes it takes some trial and error to figure out what it is that you enjoy, but once you figure it out, it will be so worth it! Don’t force yourself to do something you hate because there are hundreds of different ways to get your exercise in and you just have to find the one(s) that works for you. And remember that missing one workout does not make you a failure!


Life is all about choices. When it comes to diet and exercise, you can make healthier choices and less healthy choices. When you make a less healthy choice, own your decision. Don’t get down on yourself about it. It doesn’t make you a bad person or a failure. It just means that in that moment, the less healthy option is the one that felt right for you. We can’t be perfect 100% of the time, so as long as most of your choices are on the healthier side, you’ll be doing just fine! 🙂

If you’ve struggled with getting on and falling off the wagon numerous times or finally found a way to get off of it for good, I’d love to hear from you. Feel free to share your story in the comments below to get or provide some encouragement!

Whole30 Week 3

Today marks day 27 of my Whole30. I’m almost there! If you missed my recaps of the first 2 weeks, you can check them out here and here. I can’t believe it’s almost done! I’m contemplating what I’m going to do once the official 30 days are up. I’m feeling so good on the Whole30 that I don’t want to go back to the way I had been eating previously, but I just don’t think I can be so strict 100% of the time. I’m thinking I’ll do the reintro that they suggest on the Whole30 website, and then once I figure out what foods work well with my system and those that don’t, I’m going to go back to a relaxed Whole30 and add in the foods that are ok for me on occasion. I’ve got a few other ideas I’ve been toying with though, so we’ll see how it goes. Only 3 more days!

Anyway, here’s my recap of week 3…

Day 15:

Day 15

Breakfast: Italian Beef from Slender Kitchen, frozen veggies with olive oil and Mrs. Dash, clementine, V8 Spicy Hot

Lunch: Chocolate chili from Mel Joulwan, salad, clementine, Cranberry Lime Seltzer

Dinner: 5 spice slow cooker pork ribs from Mel Joulwan, green beans with olive oil and Mrs. Dash

Snack: Banana applesauce pouch

Notes: My energy was pretty good today, but I did have a bit of some stomach upset in the afternoon. I didn’t want to eat dinner, but I made myself, and I felt a lot better after eating.

 

Day 16:

Day 16

Breakfast: Chocolate Chili, salad, apple

Lunch: 5 spice ribs, green beans with olive oil and Mrs. Dash, clementine

Dinner: Paleo chicken and dumpling soup (minus the dumplings) from A Healthy Life for Me, coconut water with pineapple

Snack: no snack

Notes: My sleep has been great lately. I fell asleep right away last night and didn’t wake up at all during the night. I have been having a lot of cravings lately, but they only last for a little bit. It’s usually when I see something that my mouth starts to water, and I really want it or something similar, but I haven’t had too many cravings where they just came up from nowhere.

 

Day 17:

Day 17

Breakfast: Coconut water with pineapple, chicken soup

Lunch: Italian Beef, Romaine salad, apple

Dinner: Banana Bread Larabar

Snack: no snack

Notes: I had a pretty busy night tonight, so I didn’t feel like cooking anything. I also wasn’t very hungry, so I just grabbed one of my Larabars out of my emergency stash for dinner.

 

Day 18:

Day 18

Breakfast: Italian beef, clementine, romaine salad, coconut water

Lunch: 5 spice ribs, green beans

Dinner: Eggs, roasted potatoes

Snack: no snack

Notes: This morning I woke up right away with my alarm. I did some foam rolling before my coworker got to work to join me for our morning workout, and it felt amazing! I mean it hurt like hell while I was doing it, but my muscles felt pretty loose for the first time in a couple weeks. As soon as I was done with our workout, they felt like they had seized back up, but for about a half hour, I felt good. 🙂

 

Day 19:

Day 19

Breakfast: Italian Beef, chopped broccoli, clementine, V8 spicy hot

Lunch: Chocolate chili

Dinner: Eggs, chicken apple sausage

Snack: no snack

Notes: I woke up pretty easily this morning. I felt good all day. I got in a good foam roller workout that felt amazing. It was painful at the time, but my muscles felt so much better after.

 

Day 20:

Breakfast: coconut water

Lunch: no lunch

Dinner: Steak, baked sweet potato with ghee, grapefruit Izze

Snack: no snack

Notes: Busy day again, so I really didn’t eat breakfast or lunch. We had a date night, so we grabbed some takeout (we were supposed to actually eat at the restaurant, but the wait would have been way too long, and we had to catch a movie.)

 

Day 21:

Breakfast: coconut water

Lunch: blood orange

Dinner: a slice of carne asada, plantain chips, nibbles of the food we were cooking

Snack: no snack

Notes: Another busy day, so I didn’t eat much. The meat we made for dinner didn’t smell right, so we tossed it, and I didn’t feel like making anything else.

 

Week 3 Recap:

Week 3 has been great. I’m not really feeling any of the negative effects of the first couple weeks. I can tell I’ve lost some weight, and I’m definitely feeling the tiger blood! I have so much energy during the day, I can get through my workouts without a problem and am even starting to look forward to getting them done in the morning to get my day going. I’ve had a few stomach issues here and there, but I think that I’ve really confirmed that eggs do not work for me. I know I’ve written about them being something I shouldn’t eat in the past, but I had been eating them on occasion without any ill effects. This week I had some, and I had the worst stomach cramps a couple hours after eating them. It makes me pretty sad, but I know that I can still eat them occasionally if I want to if I’m willing to deal with the consequences.

Anyway, that’s all I’ve got for today! Again, if you’re on a Whole30 journey, I’d love to hear about your experience in the comments below! And if you’re interested in starting the program, you can read all about it on their website or get the book here!

 

(Full disclosure: I use affiliate links on my site, so if you buy through my link, I get a little kickback. Thanks!)

Week 3 Progress

This will be a quick one today. I didn’t do my official weigh in, but I’m sure it’s not great. I’m ok with it though because this week has been unusual. I weighed myself yesterday, and I had a gain of 1.5 lbs.

The breakdown: My week started with Christmas Eve and Christmas Day-my two favorite days of the year. Last week I said I was going to try to track, but I wasn’t going to be super strict about it, and that ended up not happening. I tracked my breakfast each day, but by lunch, I was busy enjoying company, so I didn’t want to stop and take out my phone to track it all. I was pretty good with my main meals, but I definitely overdid it by grazing. I also gave myself a pass on working out because I didn’t really have time in between all the family stuff. I could have made time, but again, I was enjoying family time.

Saturday and Sunday I did fairly well keeping myself on track. I didn’t work out on Saturday because it’s my rest day, and I don’t really have any place I can work out at my boyfriend’s house. Sunday we did manage to go to the gym which felt pretty good after my days of overdoing it and being lazy.

Then Monday morning I woke up feeling like garbage, and I’ve been sick since. My head and chest have been really congested, and I just have zero energy. Obviously working out has been off the table the last few days since all I want to do when I get home from work is lay down, and my eating has been crap. I don’t know about you, but when I get sick, I don’t feel like cooking a huge meal, and all I really want is comfort food. I’ve been overdoing it on the soups and breads the last few days, but again, I’m ok with this minor setback because it’s unusual. If it becomes my new norm, then I’ll worry about it. As soon as I am feeling better, I can’t wait to get back to my workouts and eating better! Hopefully by this weekend, I’ll be back to normal or at least to the point where I don’t feel like death.


Week 3 Progress Report

Week 3 loss: 1.5 lb gain

Total loss: 1.5 lbs

NSV: I did intervals on the treadmill on Sunday, and I was able to run for a full minute 4x. 🙂

Adjustments for next week: Again, sticking to my plan! Hopefully I’ll kick this cold soon and can get right back to business!


 

How do you handle sticking to plan while sick? I think this would be and instance where freezer meals would come in handy…

Have a safe and happy new year!

Week 2 Progress

I am 2 weeks into my weight loss journey, and honestly I haven’t been doing that well with staying on plan. I’d say I’ve stayed within my ranges about 25% of the time. I could make excuses and say that it’s because of all the holiday treats scattered around the building at work, but I won’t. I’m sure it doesn’t help to have the added temptation, but ultimately, it’s my choice whether or not to have some, and I’ve just not been making good choices. As I said previously it is in my plan to allow myself some treats in moderation, but consuming between 250-1000 calories a day in treats is not even close to moderation. (It’s usually closer to the 250 than the 1000, but there was one day that I hit the candy hard!)

One thing that I have noticed that I struggle with quite a bit is staying on plan during my free time. I joined the Sparkpeople Spark Coaching, and one of the things they have you do is assess how you did over the last 24 hours with sticking to plan. You mark on a scale of 1-5 how well you feel you did, and then you write a couple sentences about why you feel that way, and I have noticed a major pattern. I can stick to plan pretty well during the day (even with all the treats out), but when I get home, I go off plan. I end up going out for dinner because I don’t feel like cooking, or overconsuming on the snacks in my cupboard.

I think this is due to the fact that during the day I have a somewhat regimented schedule, and I’m distracted by my work. I eat my breakfast in the morning when I get to work, around noon I eat lunch, around 2 I have an afternoon snack, and then around 4:30, I go home. When I get home though, it’s a different story. I usually try to get a workout in, but then after that, I don’t really have a schedule. Maybe I’ll clean one day or watch TV another, and I think it’s this lack of a schedule or distraction that sends me to the kitchen. So in an attempt to combat this, I am going to work on making up a schedule for myself after work, and I’m going to find a hobby. Last week I colored while I watched TV, but it made my hand hurt, so I’m not sure that can be an everyday thing…

I’m also finding that weekends are difficult for me as well for the same reasons stated above. We don’t really do a whole lot on the weekend, so it leads to boredom which leads to overeating. Last weekend I had a really hard time staying on track. First on Friday, I was really snacky by the time I got to my boyfriend’s house, and we couldn’t eat right away because we had to get to a bunch of stores before they closed. By the time we got to the grocery store it was after 9, and we were hungry for everything and nothing at the same time. It was hard to find something to eat that we agreed on, and after much wandering and some arguing we ended up getting the stuff to make Philly cheese steaks. They definitely put me over my calorie budget, but I’m not gonna lie… they were worth every calorie. Normally I’d be fine and just call that my worth it meal for the week, but I knew I had a Christmas party the next day that I’d probably be overdoing it at.

I tried to compensate for my previous high calorie day on Saturday by eating light all morning. I had a Chobani Flip for breakfast around mid morning, and then I didn’t eat anything for lunch. This was not a good idea.

My parents got me tickets to see the traveling Broadway performance of Beauty and the Beast at the Performing Arts Center, and I went to see it with my mom. Before the show started we had a bit of time to kill, so we ordered some glasses of wine, and then preordered some for during intermission. I was completely not thinking about the fact that I hadn’t eaten much all day, and after my second glass, I was pretty tipsy. An hour after my second glass, I was still feeling it, and we had to stop and grab dinner before heading to the Christmas party. The closest thing on the way was Wendy’s, and being famished and a little tipsy, I did not make good choices. I had a gooey cheesy bacon cheeseburger, fries, and a lemonade. I’m pretty sure that meal was my entire day’s worth of calories right there… and then some… About an hour later, we got to the party, and the usual party snacks were laid out on a table, and I way overdid it by grazing throughout the night. I also had a couple more drinks… I did really well sticking to plan on Sunday though.

Beauty and the Beast Traveling Broadway Performance

Best birthday present ever! Beauty and the Beast has always been my favorite Disney movie, and the live show did not disappoint. 🙂

The rest of my week was pretty boring. I just had work and came home. I did well sticking to my food goals with the exception of Monday night. My sister had a bunch of candy that she was eating while we watched TV, and she shared with me. I knew it wasn’t a good idea to eat it because I was almost at my max calories for the day, but I did it anyway. That was my 1000 calories over goal day… The sad thing is, it didn’t take all that much candy to get me to that point…

Best dinner ever, broccoli, pizza rolls, and oatmeal

Best dinner ever… I was feeling lazy last night, but I didn’t want to go over goal, so I had some pizza rolls, oatmeal, and steamed broccoli. 😛

I am a little worried about tomorrow and Friday being Christmas Eve and Christmas Day. I have family parties on both days, so I’m sure there’s going to be plenty of high calorie foods and adult beverages. I am going to try my best to track, but sometimes when other people are making the food, it can be difficult. My plan is to try to stick to the lean meats and veggies and have just a sampling of anything else that looks good.

 


 

Week 2 Progress Report

So all that said about how I didn’t do well this week, I must have done something right because I still managed to lose 2 lbs this week for a total loss of 3 lbs!

Week 2 loss: 2 lbs

Total loss: 3 lbs

NSV: I am noticing that my clothes are just ever so slightly more comfortable. 🙂

Adjustments for next week: Sticking to my plan! This week I adjusted my calorie levels down a little from week 1 because I looked at a few different calculators, and I was just a bit high for reaching my goal. Now, I just need to be more diligent about sticking to it.


I probably won’t be posting tomorrow or Friday, so Merry Christmas and Happy Holidays!

Let me know in the comments below how you are planning to handle/have been handling any holiday parties.