Weight Loss Struggles – Stress!

I have heard from so many of you lately and I am finding it to be an issue for myself too.  Stress!

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What makes us stress eat?  What makes us find comfort in food? I know it has to do with the chemical balance in our brain and how certain foods trigger pleasure sensors that produce different sensations.  That is the extent of what I know on the subject except that this is just a short term fix.

I have found for myself, that I crave my comfort foods and sugary foods.  I love Mexican food and could eat it daily.  It is my comfort food, and yes you can eat vegan at a Mexican restaurant.  Again, this is just a quick fix.  I enjoy it while I am eating but then I leave feeling overly full and bloated for the next day or so.

Sugar is something I try to keep out of my house because I know I won’t be able to hide it from myself and it makes me feel even worse.

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What are your comfort foods? Comment below I want to hear from you.

For others stress often puts us in a place of not being in control.  There is an outside factor causing the stress.  So they do something they can control and that is eating.  In my opinion, just the way someone who has an eating disorder such as anorexia believes to be in control of their body I think others do the same on the opposite spectrum.

So what can we do?  I wish I could say that this was going to be easy.  If it were I would not be writing this post. Cravings are usually disguised addictions.

First, get all trigger foods out of your house.  Do not have anything that will cause you to overeat, sneak just one or encourage a midnight feast.

Second, keep a journal.  When you feel the urge to eat something you know you should not write out what you are feeling.  Are you anxious, overwhelmed or sad.  Write it out and see what emotion seems to be the biggest trigger and what food you are wanting.  Then find other ways to deal with that emotion.  Sometimes if you continue to write that will help or go for a walk or talk to a friend.  Try to find something that will bring you relaxation other than the temporary food fix.

Lastly, try to eliminate the stress.  I recently read a book that said to look at your daily to do list and see what are you doing that is benefitting you the most and what are you doing that is really just wasting time.  He said 80% of what you do is really not useful.  So find the 20%, get rid of the 80% and be more successful at what you do.  I do realize that some stress cannot be removed.  What our family is going through is nothing we can control, but I have eliminated other things that would intensify the stress.  I workout and try to laugh, both are great stress relievers.

I really hope this helps and I would love to hear your comments of things that have helped you overcome stress eating.  I would also like to hear other areas of struggle so I can address those.

Keep moving forward.

Jen

 

Weight Loss Struggles – I Need More Time!

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I recently asked this question in some of my online weight loss groups, “What do you struggle with the most when trying losing weight?”  I got a variety of answers so I want to try and address these different struggles in a series of different post.

One struggle that came up a lot was TIME.  “I don’t have enough time to workout” or “I run out of time at the end of the day and just order pizza.”  I am sure at some time or another we have all experienced this feeling.  I love to workout, but I really dislike cooking so I am prone to the latter.

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One thing I discovered is that people do what they want to do.  You do what you find to be your priorities.  So if working out or meal planning are not a priority then you will find it hard to make the time.  Don’t get me wrong, I understand there are times you cannot make changes but 90% of the time you can.  Be honest with yourself.

Here are some time excuse I hear often; “My kids have after school activities that I have to drive them to.” “I work 12 hours a day and when I am home I am exhausted.” “I already get up at 5am I don’t want to get up any earlier.”  Do you fall into any of these?

Here are some of my tips for getting past these excuses.

What can you do while your child is at their practice?  My son had football 4 nights a week for 2 hours at a time, and my daughter had soccer the only other open night.  Saturday was then full with the games.  We only allow our children one after school activity at a time but as you can see it still took up a lot of time.  Football practiced at at field with a track so if I did not get a chance to workout earlier I used an hour of the time to run the track.  Another one of my participants walked the outside of the soccer fields while her son was practicing.  So take a look at how you can utilize your time better.

I too have worked 12 hour shift work.  I won’t lie I was one tired girl.  I did find though that when I worked nights I needed to do something to keep myself awake for one extra hour so I could get the kids up and off to school.  Guess what, that became my workout.  Not only did it keep me awake that extra hour, but it helped me release the stress from the previous 12 hours.

I don’t blame anyone who does not want to wake up earlier.  If I don’t get eight hours of sleep I am a grumpy person to be around.  If you already get up at 5 am what do you do?  Do you sit with a cup of coffee and watch the news?  Through BeachBody we offer a whole new set of workouts that are all 30 minutes or less.  If you are already up a quick workout will get you going too then you can enjoy the coffee knowing you have already done something good for yourself.  If you would like to know what some of these quick workouts are click here to register for a free account and contact me. I will then help you pick one that meets your goals.

I am talking to the mommas here…  

I have seen too often Mom’s putting all there energy and focus into their children.  They volunteer at the school, they drive them everywhere after school, they  work, clean etc.  Then 18 years later those kids are gone. The mom is overweight with nothing to do and she has drifted from her husband with all of her attention on the kids.  She is left feeling depressed and bad about herself.  Guys, I have seen it happen.  Please take care of yourself.  The better you take care of yourself the better you can take care of others.

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I would like to encourage you to take one week and journal your daily activities and see what you are really doing with your time.  You might find that you have wasted an hour each day searching FaceBook or Pinterest.  I know I am guilty.  Take the week and journal it all.  See if your priorities are what you think they are.  See what you might be willing to give up or what you can do for a shorter amount of time.

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I hope some of these tips help and that you can find the time to take care of YOU.  If YOU do not take care of YOU no else will.  In my next blog post I will give tips for the nutrition aspect of having little time.  I would love to hear from you on some of the areas you struggle so I can help. Or if you have a suggestion to add to this post for others I want to hear it.

Have a great week.

Make me your free health and fitness coach.

Are You Spartan Tough?

As you know I am marathon crazy.  I have not done many other races because I am trying to get to my goal of a marathon in all 50 states.  However, the trend of themed and obstacle running events does get me excited.  I participated in an obstacle race a few years ago and had a blast.  It was like getting to be a kid for the day.  Plus, the kids thought mom playing in the mud was pretty cool.

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Have you done one of these races?  I would love to hear your experiences. If not, check this out and see what you are missing.

 

If you would like to try one, the wonderful people of Spartan are very generous and offering a discount to all of my Miles For A Cure readers.  All you have to do is click this link and you can register with a 15% discount.

 http://bit.ly/spartanwarrior

Or would you like to WIN a FREE entry?

Click the link below to enter.

a Rafflecopter giveaway

 

Now check out these great new shoes from Reebok made just for you Spartans.

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What an Honor

In my last post I wrote about the End of the World marathon.  Well I am by no means fast, or as John Bingham says, “I am getting my moneys worth out of the experience.”  Well the second day of the race I was so close to quitting.  My body hurt everywhere and I had an extremely swollen achilles tendon.  If you have never experienced that, It hurts!

Well needless to say I was neck and neck for last place, or as my kids call said, I was next years winner.  I will go with that.  But in the back I had the honor of meeting an amazing man. We talked about his favorite races and he gave me tips on ones to take the kids to.  I noticed he had on a 50 states club shirt so I asked him how many marathons he had completed.  I had guessed around 100, but his response was 677!  Can you imagine 677 marathons. Thats 17,737 miles just at races, not training.

So as disappointed as I was to be so close to the back I could not have chosen a more amazing person to finish with.

My new friend Gene.

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Small Changes Get Big Results

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I promise I really am not trying to come across harsh, but I hope it brings some of you to face reality.  I have been in the health and fitness industry a long time and the two excuses I hear over and over are, “I don’t have time” or “It is too expensive to eat healthy.”

I totally understand that most of us live on a budget.  I understand that a salad can cost $8 and a hamburger $1.  But have you priced up how much a heart attack cost these days?  Do you know how many days you will have to take off for a heart attack, cancer or even a stroke?

(From CBSNews.com:  “According to an article from the National Business Group on Health, the average total cost of a severe heart attack–including direct and indirect costs–is about $1 million. Direct costs include charges for hospitals, doctors and prescription drugs, while the indirect costs include lost productivity and time away from work. The average cost of a less severe heart attack is about $760,000. Amortized over 20 years, that’s $50,000 per year for a severe heart attack and $38,000 per year for a less severe heart attack.”)

So what are some small changes you can make today?  When in a rush and you have to get fast-food. I know you are not going to like this but there is nothing faster than grabbing an apple, celery and peanut butter or a banana.  Our family has changed from fast-food restaurants that serve primarily fried food to others that serve sandwiches.  You still have to be careful at these places you can eat enough mayo to counteract that decision.  I now get veggie sandwiches with avocado in place of mayo.  I get veggie patties in place of meat.  These patties are usually half the fat and calories of meat alternatives.  Surprisingly, with some kid specials we are able to eat cheaper at these restaurants than at a drive thru.

You also know I am a huge fan of Shakeology.  Shakeology is nutrition simplified.  You put it in your favorite drink, I like almond milk, shake and go.  In that cup you have over 70 super foods and more than what you would get in your vitamins.  It does not get easier than that.

Begin a workout.  If you follow me on FB you know I am addicted to T25.  No more excuses for time it is only 25 min.

You can exchange one soda a day for water.

Think about your actions and what you do each day.  What is one small thing you can change today that will make tomorrow so much better?

I highly recommend reading John C. Maxwell’s book, “Today Matters”.  It’s about the things you should do better today to make tomorrow better.  There are 12 different things, but to find those out you need to read the book.  I do love where he talks about his health  and someone asks him if he has lost his cravings, he responds, “No, my craving for life is better.”

Do something good for yourself today.

Still Vertical

One of  my favorite post was one of my first, “Finish Vertical.”  I was in a 5K and an 81 year old said his goal was always to finish vertical.  I think about this every time I run, I want to finish vertical.

As you can guess I am very goal oriented.  I wanted to run and I did it.  I wanted to do a 15K, half marathon and marathon, and I did it.  I pretty much do what I put my mind too.

But one thing that drives me more than anything is hearing others achieve their goals.  There is just not much better than watching someone reach their dream.  I love to stand at the finish line and see the faces of those that finish their first race, and that is a race of any distance.

I was listening to the BeachBody team call today and was reminded of reaching goals.  The question brought up was, “What will it feel like when you reach your goal?”  Whether this goal is weight loss, running a race, getting a promotion, whatever it is what will it feel like when you accomplish it?

Most of the time the goal I always hear is weight loss and with over 20 million Americans overweight that is not surprising. So I ask you today what is your goal?  Why do you want to achieve that goal?  And what are you going to do to achieve that goal?

Most of you know I coach for BeachBody.  And I hope you know that for me it is not about the money but about helping you achieve your goals.  Remember my services are free as your coach (all you have to do is register on my website and you are on my team.)  I am here to motivate you and encourage you in whatever way you need.  The only time I make money is when you purchase an item from the website (and I am grateful when you do).

To help you achieve a weight loss goal here are some solutions:

1. Join one of my challenge groups.  This is when you and I get together with a few others on a private facebook group we are there for one another.  Email me and I can give you more info.

2. Check out the nutrition plans on the BeachBody website.  Once you register through my website you can opt for the free membership or the paid membership.  The only difference is the one you pay for includes a nutrition program.  Don’t worry it is not expensive.

3. Try Shakeology.  I love the Tropical Strawberry.  BeachBody has made each of these products to be your healthiest meal of the day.  Just replace one meal a day with it.  I have this each morning for breakfast.

4. Get a workout.  BeachBody has multiple programs to choose from: P90X, Insanity, TurboFire, Asylum, Body Gospel, Brazilian Butt Lift, Body Beast and many more.  All are proven to help you lose weight and firm up.  I would be more than happy to answer any questions you have on any of these products.  You can get more info by go to the website under “shop” or by clicking on the picture below for info on P90X.

Please remember I am here to help you any way that I can.  The mission of BeachBody is to change peoples lives and to end the obesity epidemic in America.  I want to be a part of ending the epidemic so let me know how I can help.

Just so you know, my next goal is to run the Pembroke Coastal Challenge in Wales.  It is a challenge of three marathons in three days.  What is your next goal?