The Value of your Health

How much is your health and wellness worth to you?

Think about this for a moment, maybe more than just one moment and give your most honest answer. I find that most of us don’t put nearly enough value into this element and we have to ask, why not?

We spend a few hundred dollars a month on a car payment.

We spend a few thousand dollars on a house payment.

We spend hundreds of dollars a month on the foods we eat, the places we visit, the bills we pay, and so on…

But for some reason, when it comes down to exercise and eating the right foods; we think, “Oh, that’s okay. I’m good with what I’m doing.”

Why?

Is it because we feel good at this point in time? Is it because we aren’t willing to do something uncomfortable or scary or possibly something we may fail at? Is it because we’ve been taught that doing things for ourselves is selfish?

Or is it deeper?

Is it because we see ourselves as who we truly are, in a very vulnerable way, and working on our bodies and our health may just make us seem more vulnerable to the outside world?

Being different is hard. I know when I began my fitness plans, everyone around me thought I was nuts.

“Kathy, you work out soooo much”

“Kathy, when are you going to relax and just eat ‘normal’ again?”

“Kathy, you are SOO strong and dedicated…I could never do that”…

It got to the point that everywhere I went, I knew that my presence would make people uncomfortable.

Why?

Not because I was giving myself the attention and taking care of my body’s needs.

No, it was because I was different. I was doing different things and standing out.

This, my friend, is scary stuff.

Being different makes other people stop and pay attention. They wonder, why are they doing things different. Then they start to wonder why they are not also doing things that way. And it makes them uncomfortable.

Because we all want to be similar. We all want to belong. We all want to be “normal”…

But what the heck is “normal”, anyway?

Can’t I be a good friend, parent, sister, spouse, etc…and still be considered ‘normal’ because of these traits?

In order to stand out and be ‘different’ to some people, meant that I would also become ‘normal’ to another group of people. And this is awesome.

When you find your ‘people’, you are given new hope. When you find the friends who believe in what you believe in and are willing to fight for what you are fighting for; you are no longer alone.

You now belong to a “group” again.

 

It doesn’t mean that your family and friends who don’t follow your new goals need to be pushed away, it just means that your relationship may shift a little. Only if they choose.

You keep being you.

You keep putting more value on your body than you do on your car or your house.

You freaking LIVE in the same body for your entire life! Why would you NOT??

So, I ask you again, how much value do you give to your health and wellness?

If you need a group to support your goals, we have a private forum on Facebook. Just click HERE to join us.

 

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Should you diet or exercise; or both?

 

When it comes to losing weight, we feel overwhelmed and under-informed.

We believe when our best friend, Jan, tells us that the Keto diet is the only way to lose weight.

We get caught up in the latest hype, thinking this must be a new research finding that finally works wonders.

But the only truth is that it’s simpler than we actually want to believe. We want to believe it’s more complicated because at least that would give us some clarity on why we haven’t achieved our goals – and kept them – after so much practice. Does that say something about us?

Yes and no. We want to believe the hype because it’s, well, hype.  We love hearing the latest gossip, watch the latest episode of our favorite reality tv show and are obsessed with scrolling through our favorite social media newsfeeds.

How can weight loss and fat loss be so boring? It’s basically the same old thing you’ve heard a million years ago:

Move more + Eat less 

Ya, I know, BORING!

But so true and when you get down to it and finally accept this truth, it can actually help free you from ever believing another hyped up claim of fat and weight loss. You can simply smile and nod when your besties tell you they finally found the “golden bestest weight loss plan ever!” Because you now know better.

But it isn’t easy to give up our old habits this easily. We may feel like a fraud. We might secretly believe that there really is going to be another magical potion or balance of macronutrients that will burn off fat faster and give us the freedom we’ve always dreamed of.

But no. Not going to happen. Ever. So let’s stop putting off the inevitable and just start already! You can start today if you truly are ready. Just start tracking your foods. You don’t even have to count the calories yet. Just write down what you eat, make sure to take note of the amount and portions and tally it all at the end of the day. Easy peasy. Or is it?

At first, this is going to feel like the hardest thing you’ve ever done! But just trust me and stick with it. It will get easier. You might have to cut back on some of the foods after a day or two of tracking. If you aren’t sure how many calories you need to lose weight, I have a video tutorial on how to find your personal magical weight loss calorie deficit range.

Now that you know how to find your calorie range,  you have no reason not to succeed, right? Or do you? I find the biggest component of weight loss and successful results come from accountability and support. We all need to feel like we are not alone in any of our efforts and it’s important to work with someone who can answer our questions and help us when we get stuck or hit a plateau. If that’s something you are interested in, you need to join my support system. Just shoot me an email to: spazzykay@gmail.com and tell me what your goals are for this month.

Here’s a fun and FREE workout you can try out with your favorite playlist to motivate you through! (message me and let me know if you give this a go!)

 

FREE Playlist Workout Challenge (from Fitness Bootcamp Pros Newsletter):

Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long.  Each circuit is done for the duration of the song.

Warm up with 5 to 10 minutes of light cardio, then some moving stretches (leg swings, arm circles, etc)

Song 1:

– 10 Jumping Jacks

– 10 Reverse Lunges (10/side)

– 10 Mountain climbers (10/side)

– 10 second rest (if needed)

Song 2:

– 10 Push-ups

– 10 BodyWeight Squats

– 10 Bent-Over Rows (10/side)

– 10 second rest (if needed)

 

Song 3:

– 10 Burpees

– 10 High Knees (10/side)

– 10 Walking Lunges w/ twist (5/side)

– 10 second rest (if needed)

Song 4:

– 10 Glute Bridges (hold 3 sec at top)

– 10 sec Side Plank (10 left / 10 right)

– 10 Mountain Climbers

– 10 second rest (if needed)

Dealing with food cravings

 

You know the feeling, you’re humming along on your new diet and exercise program and the BLAM!… you’re hit with the strongest cravings for every food item that isn’t listed on your meal plan.

What do you do?

For most of us, when we are at our most vulnerable (like when we are hungry and buzzing from less than stellar nutrients and calories) – we give in to the cravings and eat anything …and pretty much everything in our vicinity.

Why does this happen? Why do we sabotage ourselves when working on being healthier and and losing weight?

Here are some simple take aways you can implement right now to diminish these cravings when they come. Because, first of all, we can never stop them entirely. Why? For one thing, our bodies are used to a certain amount of food and energy we feed it and when it realizes that the “norms” have changed, it reacts by telling us to EAT MORE FAT! This is actually a good thing if we were really starving but in reality…we are not, but our body doesn’t know this. It also reacts erratically when it comes to hormone fluctuations that occur with stress in our lives, foods that we eat and a plethora of real life happenings that occur.

Simply put; we will have cravings at one point or another. We just need to understand how to minimize the power and impact over us and work on balance so we don’t feel deprived.  Here are some ways you can lessen and overcome these cravings as they come:

  1. Make sure you are eating enough calories to sustain your body’s basic needs. This means calculating (or doing some of your own research on foods eaten and satiety) your body’s calorie needs on a daily basis and then adding in additional calories for your workouts and activity levels. You’ll then subtract no more than 300-500 calories per day to be in a “calorie deficit” and be able to lose weight. The problem with this formula is that many of us underestimate our body’s needs and think that cutting back on calories more drastically, will help us to lose weight faster. This is a bad idea. Another common practice is to eat mostly “diet” food items that give us close to nothing in terms of nutrition and our body is now in hyper-active “starvation” alarm mode. How to change this? Once you know your calorie needs to lose weight (again, don’t cut more than 500 calories a day to minimize your body’s starvation cues), choose whole foods and eliminate all diet and processed foods. This will help to “feed” your body the nutrition it requires, even when you are cutting back on calories so that your body doesn’t work against you to eat more. Choose a large assortment of vegetables (the more colorful, the more nutrients), lean protein choices, whole grain carbohydrates (these are NOT bad for you) and don’t forget to get in enough healthy fats like nuts, nut butters, avocados, and olive oil. In order to create a “happy balance” in your mind and your body, plan to eat a food that’s completely off limits at least once or twice per week. This can be a decadent dessert you would crave or a serving of your favorite fat-laden foods. The key is to eat these fun treats with dignity and a fork or spoon in front of other people, rather than shoving un-portioned amounts into your mouth with your hands. Trust me, this will be one of the most important steps you can take in helping to curb those nasty cravings.
  2. Now that you’re on track with your food choices and getting in enough calories to sustain your body’s daily needs, let’s talk about what to do when you get a craving and aren’t planning your treat yet. Imagine this; you come home from a busy and stressful day at work and you eat dinner with your family and sit down to relax on the couch while watching the latest episode of “The Walking Dead”…when all of a sudden…BLAM! You need something STAT! On a commercial break, you head into the kitchen and open the refrigerator door to stare into the abyss…what do I want? What do I want? ..you ask yourself. You close the door and open the pantry door, only to repeat the process again. You may go back to the refrigerator and stare again…hoping to find what you’re looking for. But guess what? If you ever find yourself doing this, standing in front of the open refrigerator or pantry wanting something …but not quite sure what that something is…close the door and go someplace quiet. Sit down and feel that emotion. Because, that feeling of “wanting something” and not knowing what you want in food…means you are hungry for something emotional. It could mean you need to cry. You might need a hug and a close friend or loved one to listen to something that’s bothering you. You might need to grab a pillow and beat the crap out of it. Whatever it is, it is not about food. This is huge. We use foods for so many things and we wear foods when we overdo it on the emotional things. Start a journal and write down what happened that day and what you felt and start to process your emotional ties to food. Food used in this way is no different than overdoing it on a drug or alcohol. It gives us a rush of a good feeling and takes away that emotional need – but only for a brief moment. Then it passes and we need more…or we stop and find out how to deal with that emotion. I know, this one is deep but it’s important to get ahold of.
  3. Hormones and habits. I really don’t have much more to say except they can wreak havoc on our healthy plans. We may be humming along just fine and then BLAM!…we want to eat everything covered in chocolate. Or we may prefer crunchy foods when stressed out and hormones get out of control. Another issue is the habits we’ve created in eating certain foods when we feel these hormone surges. This takes some time to break. Again, it isn’t easy to do but trust me, it’s EVERYTHING as you move forward in your weight loss and fitness goals. Journaling will help you find patterns that bring about specific cravings and you can then learn how to better deal with them before they show up. One important thing to realize too, is when you give in to your craving and binge…you need to accept what happened and move on. Don’t beat yourself up or throw in the towel. Find out what happened and why you had your break down…and deal with it better the next time around. Because there will be a next time if you don’t…and there might be a next time even if you do.

 

There you have it on simple solutions for your emotional eating. I struggled with this for many years and the only other thing I didn’t mention above is getting therapy when dealing with deeper emotional needs. I hope this helps you today and shoot me a message if you would like to share your story or questions with me! 🙂

Things to be grateful for and some other stuff….

Today I posted a LIVE video on Facebook regarding foods and dieting. I dislike diets and what they teach us. We are not meant to eat to stringent rules and strange combinations because we are all unique and our bodies and systems run differently to anyone else’s. If you missed the video, you can check it out HERE.

If you need help with your own nutrition and are interested in some help, you can set up a free nutritional strategy session with me HERE.

Today’s post is dedicated to those special people in our lives. I was so honored to spend my elder son’s 20th birthday last night with him, his girlfriend, my daughter and her boyfriend and my youngest son and my husband. We had an enjoyable dinner and celebration and it made me feel so humbled by these simple moments and blessings in our lives.

Another grateful moment is today. I have had a cyst-like bump on my scalp for at least a few years now. (I know, I’m a procrastinator!) My doctor assured me it wasn’t anything to be concerned about as it was more than likely a cyst or fat deposit. hmmmm…here I am fighting fat all my life and the possibility that a FAT ball was attached to my scalp is a little ironic, don’t you think?

So anyway, my husband went with me to the medical center and I really didn’t know what to expect but just wanted the darned thing gone already. (Nobody really knew I’ve had it as I had become a pro at styling my hair to hide the ugly bump) I remember reading information about these issues on google and seeing videos on YouTube that assured me I wasn’t alone in dealing with this thing. I was a bit astounded to see that some people took it upon themselves to “drain” it at home on their own because they didn’t want to deal with the doctor’s office…say what? I can’t imagine doing something so ridiculous on your own without knowledge or experience. Have I reached your “ick” threshold yet? 😀

When the doctor first took a look at the bump, he said, “Wow! That’s big!” (not alarming at all when your doctor says that…lol) He seemed pretty relaxed about it and told me that I’d be stitched up after he removed it and I’d experience pain for a day or two. It was a basic office procedure as I was set up on a reclining dental-patient type chair and given numbing shots all around the bump. (I definitely felt those needle pokes!) The procedure itself took about an hour since it was clear once he cut through the skin that it was a fat deposit and would need to be cut out.

Yay…not really.

If you don’t like procedure details, you might want to skip this paragraph…. (You’ve been warned!) I heard the clipping sound of him cutting around the base of the bump and it sounded oddly like scissors cutting through hair. (none of my hair was harmed in this procedure, thank you very much doc!) I then felt him trying to pry the fat ball out of my scalp. There wasn’t any pain but the pressure and the pulling was a bit uncomfortable! He had to keep cutting around it and under it and it was a bit unnerving. Apparently, a cyst could be drained but these fat deposits are connected to tissue and it takes a bit more time and attention.

Not to mention the discomfort!

After it was all said and done, they cauterized and stitched my scalp up and then he asks me, “Kathy, do you want to see it?” Now, I’m usually not too good with looking at anything that makes me nauseous or lightheaded and this would seem to rank pretty high up in those areas. (I went out cold when I had blood drawn in order to get a marriage license with my then soon-to-be-husband before we married; when Ben told me to “check out your blood! it’s cool!” but it wasn’t cool because I looked at the vial that was pooling with MY BLOOD and then promptly passed out) This case seemed different though; I was interested in seeing what this blob looked like as it has been a part of my scalp for a long time now and I was so excited to have it gone. He held it up and it looked like a jelly ball roll of gross. That’s about as descriptive as I can be. 🙂

They told me I needed to go home and wash my hair and I felt a bit tender on my scalp but pretty good to say the least. I felt pretty good and figured it would be a cinch to recover from. My hubby told me to rest up and he proceeded to wait on me hands and foot and made me lunch and tea. (seriously? Tea? he’s the best!) After lunch, I took a pain pill and laid down and fell asleep.

That’s when the pain started…

I woke up and with my head piercing in pain from the incision site. It was ridiculous at how much pain there was but of course, there was my hubby giving me an ice pack, more pain medicine and running to get anything I needed. He made dinner  (meatloaf, rice and salad) and I’ve been laying in bed ever since trying to keep the pain at a minimum and still act like I’m not feeling sorry for myself. 😉

I know that I’ll be better in a day or two and so thankful to have a family that I can appreciate and a hubby that gives back as much as I need. Today’s post is dedicated to the ones we love and appreciate in our lives and for all of the amazing blessings that surround each of us in our daily lives….

Now, to get these stitches out and get on with this!!!