“If you do what you’ve always done,
you’ll get what you’ve always gotten.”
Lately I have been questioning many of my own “truths” regarding diet and exercise.
What I have “always done” has “gotten” me a body that is strong and fit yet always a little overweight, always desiring to lose those last 5 pounds. This is hard for me to admit, as a “fitness professional”, but sometimes the hardest habits to examine are the ones that are literally right under our nose-our own!
Old Truth: I need to do cardio nearly every day to burn enough calories to maintain my weight.
New Discovery: I might have a smaller appetite and need less calories if I actually did less cardio, thus maintaining my weight. I need cardio nearly every day to feel strong, help manage stress, release endorphins, get sweaty (which I love), and to maintain a certain level of overall fitness.
Old Truth: Pasta is not enough bang for it’s calorie buck for me, I never eat it.
New Discovery: I ate pasta more than a few times over the last year and it turns out that it’s too high in calories to fit my needs, I just don’t like the taste and texture! This is not to say I will never eat it again, whole wheat pasta in soup can be nice, rice noodles are slightly better texture-wise than wheat, and whole wheat lasagna is delicious.
Old Truth: Once I start eating sugar I can’t stop.
New Discovery: The reason I couldn’t stop before is that I was restricting it so much of the time that when I got a little taste I turned off my control panel and overdid it. Feast or famine! These days I keep a few forms of dark chocolate in the house and eat a sensible amount 4 or 5 times a week. Before I reach for the sugar I ask myself whether I want it because it’s there or because it is exactly what sounds good. If the answer is the former than I go for something else or nothing. The lesson for me is that when I deny cravings they really do stack up against me in the end and it’s harder to practice moderation once I start.
Old Truth: 131 pounds is my “happy weight”.
New Discovery: Here I am at 131 pounds and I still feel like I could easily lose a few more and maintain it. Don’t get me wrong, I AM HAPPY! My body feels strong and lean, my stomach has definition, and my jeans fit well. And, don’t worry, I am not being obsessed with weight or an unattainable number, I am just exploring my options and figuring out what works for ME TODAY. Not you, not her, not yesterday, not 5 years from now. Just me. Just today.
Old Truth: Cheese and butter are too high calorie to fit into my needs.
New Discovery: I love cheese! I don’t care for butter! I think part of this discovery lies in being exposed to better and better cheeses over the years. Run-of-the-mill Cheddar, Provolone, Swiss, or Mozzarella? I still skip it. Show me some blue cheese or extra sharp white cheddar and I am all over that stuff. The thing is, when cheese is quality it’s easier to control the quantity because it’s so flavorful. Cheese is calorie dense though so I prefer to eat it as the main event rather than as one of many ingredients or elements to a meal.
Old Truth: I always eat a lot at night so I need to “save” calories to accommodate for that.
New Discover: Maybe if I don’t “save” calories until night than I won’t need to eat my biggest meal after dark. (I eat 3-4 meals a day and 1-3 snacks. I eat every 3-5 hours. For me “saving” calories in NO WAY means skipping meals. I like to eat way to much for that :)). For a long time my plan has been to eat a small to medium breakfast, a medium to medium-large lunch, and a large dinner (roughly 400, 500, and 600 calories) and a snack or two (200-300 calories). There is nothing wrong with this except that I like the feeling of eating a big lunch and having all day to digest and utilize that energy. This is a very new discovery but I am going to play with it this month, bigger lunches, smaller dinners.
What old “truths” are you holding on to?
Happy December and Happy Hanukkah!
Oh man, I may have overdone it on the squats yesterday! My thighs are talking this morning. And I like it! 😉
Yesterday’s workouts (the first of my new MISSION!) were courtesy of exercisetv. Let me take a moment to say, I love exercisetv! Sure, it’s hard to navigate, the quality of the video is poor, and the music is atrocious but like a teen in lust I plow on past it’s faults and choose to focus on the good. Like that it’s free! And that it has workouts from 2 minutes to an hour! And that I don’t have to leave my house (or even change out of my pj’s sometimes)! And it makes it easy to add variety and constantly challenge yourself because it has so many options!
There are some very bad workouts and instructors on exercisetv but there are also some very good ones, like Amy Dixon and her 22 minute “Bootcamp Body Makeover” . I did this workout for the second time yesterday and loved it. It is exactly what an interval style workout should be; fast paced, challenging, easy to follow, and well-cued. This workout was so much fun, and even though it is hard it flew by because she is so not-obnoxious. When it ended I wanted more.
So next up was 6 Round Slim Down with Stephanie Vitorino. I only made it through about 20 minutes of this 45 minute workout because it was boring! Way too much time wasted on explaining what’s next and too much shoulder work. The shoulder muscles may seem big but they really aren’t and it is easy to have overuse injuries, especially from group classes that encourage high repetitions and/or high weight.
I finished off with this yoga routine by Tom Morley. This 20 minute yoga sesh is a nice change of pace because he is a super plain talker, not all esoteric and chakra-this, chakra-that. (I can dig the chakra talk every once in a while, don’t get me wrong.) This workout is yoga asana, pure and simple.
Blue is my favorite color today!
It was SO gray and SO dark all day yesterday! The blue sky is giving me a huge burst of energy and motivation, I want to run, I want to clean, I want to dance!
I better harness that energy and put it to good use. Now that my job at the orchard is over it’s time to really get to work.
Core Integrated Health and Chiropractic will open it’s doors in January!
This clinic is Tate and I’s dream come true. We began talking about “our wellness center” in 2006 or so but at that time we had no idea when or where it would happen. Now we know! We came across an opportunity here in Charlottesville that is amazingly perfect for us. Tate will have his fully stocked chiropractic clinic and I will have a studio space from which to teach classes and hold personal training sessions.
I will also be the “administrative assistant” and I have my work cut out for me learning about insurance billing alone!
The clinic is a humongous undertaking and the last few months have been some of the hardest in our lives but we are also SO EXCITED to get started on our dream.
We have this quote hanging on our fridge to help us remember that it is the perfect time in our lives to take on this project because the perfect time for us is NOW.
“Don’t wait until everything is just right.
It will never be perfect.
There will always be challenges, obstacles, and less than perfect conditions.
Get started now.
With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident, and more and more successful.”
-Mark Victor Hansen