Category: Motivation

N&K posts on motivation.

The Last Tip(s)

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Nal’s brought you her last 2 tips…but here’s how I use them!
9) Plan  a    h   e  a d.

Nals talked about fueling your body and getting it moving.

Fuel your body.

For starters, I suck at meal planning. I don’t even plan what I’m eating for breakfast when I wake up. And I know I suck at it. I’ve tried, and failed, and tried again, and failed again. I’ve even tried to get my hubbers into it so I would have someone to do it for me. No go.

So I needed a better plan that wasn’t planning. A few years ago a friend of mine introduced me to her mom, who has a rocking bod and she shared with us her secret; Herbalife. After some humming and hawing, I gave it a go and loved it. I have been using some of their weight management products for a couple of years now. Here’s why it works for me:

  1. I don’t have to think about it, it’s there and ready to go.
  2. I live a busy work life, so I can bring my shake with me. This prevents me from eating on the go and buying food when I’m out and about. And my job has me out and about 95% of my day.
  3. Has everything I need in a meal, protein and nutrition.
  4. Costs the same as my regular grocery bill. So I wasn’t spending more.
  5. Got me making healthier choices for dinners and times that I do eat out.

For me, I like goodies and getting a snack with my coffee. I also found that at work if I didn’t have a lunch, or a lunch that I couldn’t take with me on outreach I was buying food. Having a protein shake handy took away all excuses to buy food out. Plus, it was the healthy option and gave me fuel for the rest of my day.

A side note, Herbalife isn’t for everyone. But it’s what worked for me and my lifestyle.

I like to move it, move it! 
  • Nals gave some great tips like park a few extra blocks away from work, take the stairs and try new things.
  • For me, I need to make sure my gym and workouts are in my face. I chose a gym that 1. I like, 2. is on my route to and from work, 3. close to home. I used to go a gym that took me 40 mins to get to some days, it started to be a barrier. Make the gym and your workouts handy.
  • Again, make sure you like what you are doing. If you hate it, you won’t do it. Try new things. I know this can be scary. I was just talking to my friend about trying new things yesterday. She told me that she started to join groups with like women. She shared with me how hard it was and she almost turned around 3 times, and then sat in her car for a few mins before she was able to get out and join the group. (FYI, I’m so proud of her for going and trying and guess what, she loved it). But her and I often talk about faking it till you make it. It sounds silly I know, but next time you are anxious or worried about something, fake it till you make it! Trust me, it works!
  • Don’t be afraid to share with the workers at the gym that you are scared, worried, anxious or need encouragement. First of all, it’s their job to help you. And sharing with them they will know to give you that extra encouragement and push.
  • And smile! Say hi to others, create an environment that you want to be apart of. It will changing the daunting gym workout into a comfortable friendly place that you want to go back to. And you might even make a new friend!
10) Me, myself and I

That’s right, don’t forget about you! Take time to care for yourself. I think it’s safe to say we have all heard that you can’t help others unless you help yourself first. That whole, put on your air mask first before you help others put theirs on. And it’s true. If you are tired and worn out, how are you going to help yourself (let alone others).

I touched on this briefly last week…but create a list of the things you like to do. From the smallest thing, like watching birds fly to big things like vacations to Mexico to the special things, like a date night with your partner. What do you like to do? What makes you feel good? What makes

you feel like you’ve fueled up?

Don’t forget…

Nals and I aren’t pros at these tips. Let me tell yah, we fail all the time, every week and some times every day. BUT, we keep truckin’! We choose to make good choices every day. We choose to change our lives. We choose to motivate ourselves. We choose. Just like we choose to eat junk food or skip a day at the gym. However, we choose to get healthy.

 

 

 

What did you think about the 90 Pound Tips?

Common sense?

Surprising?

Ludicrous?

Leave a Comment below!

90 Pounds: Helpful Tips 9-10

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Whoop whoop! We are down to the last 2 Tips.

Here‘s how the series started, 90 pounds ago.  Read why I changed.  I tell you how I made my changes, using the ME method: Tips 1-4 (includes S.M.A.R.T.ening up your goals) & Tips 5-8.

Kells’s life situation was a bit  different. She is a lifelong athlete.  However, a back injury & years of schooling-and-sitting changed her body.  But, she used the Tips… and here’s how she uniquely applied Tips 1-4 & 5-8.

Let’s forge ahead with our last 2 Tips.
9) Plan  a    h   e  a d.

We all have busy lives with deadlines and schedules. But your body deserves better than junky ass food and a sedentary day.

Think about meal plans, groceries and your exercise regime a week in advance. That way when something unexpected slows you down, you are already prepared. Like a superhero. (But better cuz it’s real!)

Fuel your body.

  • Take advantage of slow cookers and insta-pots;
  • Make extra portions – to freeze or eat again the next day;
  • Remember you can utilize frozen veggies and pre-cut fruit trays.  Or, can it! But don’t forget to rinse off the salty liquid;
  • Have healthy snacks around like veg & fruit tray with homemade dips.  Pre-portion snacking bags of nuts and cheeses for your lunch bag or grab it when you’re running late.
  • Make a versatile dish that you can change up.  For example: veggie chili can be eaten several ways: the usual way in a bowl with toppings, or use it to fill quesadillas or serve with meat/rice;^
  • When making tonight’s meal, cut up extra veggies & onions for tomorrow’s meal. Or, freeze it with homemade herb/spice mixes for future slow cooker meals.
  • How about re-purposing those Mason jars with salads or yogurt parfaits?*;
  • Supermarkets often have healthy meal options like protein & veggie plates in their deli section.

Get (and then keep on)                    m o  v   i    n    g!

Yes absolutely do your dedicated workout.   But you can’t expect it to be as effective if you then just sit on your bum the rest of the day. Keep on moving!

  • Attempt chin-ups with your buddies (see video above for the N&K rendition);
  • Take the stairs instead of the elevator.  (Yes even if your destination is on the 10th floor.**);
  • Sprint up or take the stairs 2 at a time or do lunges in-between floors;
  • Park a few blocks away from your destination, so you are forced encouraged to walk a few extra blocks. (If taking the bus, get off a few stops early);
  • Lunching with colleagues is a great team builder.  Instead of the usual restaurant fare, have a work picnic!  Walk together to a nearby park (or greenspace) & chow down on homemade lunches.  You could have fun themes like having green and Irish foods for St. Patricks Day;
  • Take a romantic stroll after dinner;
  • Plank it! while you watch TV (let your food digest a bit first and warm up beforehand);

The options are endless, folks.

10) Don’t forget about your GD self care.

Kells and I will be posting a lot more on this so BOLO.

Remember I said that this is not a diet.  Diets are typically short periods of radical diet changes to lose weight.  These are not good for your psyche, metabolism, habit reversals or empowerment.

This is a changing-your-outlook on life endeavor.  And folks, life is totes more than just food and exercise!

It is important to do some self care every single day.

This can be as simple as:

  • Waking up early to enjoy your morning coffee in the peaceful silence of the sunrise;
  • Doing a bit of gardening! Spring Equinox was a few days ago. Though weatherwise the PNW is a bit wonky, the plants are sprouting up right on schedule;
  • Stopping to smell the roses or the fresh baked goods at your local bakery. (You can choose to just look and smell, and don’t have to necessarily eat it every time you walk by.);
  • Treating yo-self and yo pups to an unexpected long weekday walk in the park;
  • Paint, sketch, draw;
  • Knit, crochet;
  • Sing in the shower;
  • Sleep in on a day off;
  • Netflix (+/- the “and chill”);
  • Go to the spa;
  • Review that spa experience on your blog;
  • Catch up with an old friend;
  • Tinker with that old beater you’ve had sitting in the garage for years…

So today …

I feel pretty darn good. I have lost some weight and inches.  I have gained muscle, endurance & gumption.  I have found healthier ways to cope.  I have been pushing personal boundaries.  In fact, on March 17, I finished my first 5KM Run! I was 6 minutes faster than my practice runs (which must have been all that adrenalin).  I defo would not have considered doing that even 5 years ago. And we’re planning on doing another one in a month!

Kells and I are going to do a professional photoshoot tomorrow!  Even a year ago I would’ve said No way.

Sure, I still struggle with some stuff like eating too much junk during that monthly hormone change. Or if I’ve not prepared my meal plan a week ahead^^.

It’s been 15 years… and sometimes I get stuck on the thought that I should have lost all of the weight already.  But I know I’m moving forward and challenging myself in a lot of other ways.

I’m a sun-bunny.  I love warm bright days.  In the PNW, the weather may be mild but it’s damp which ≠ warm.  Some mornings I’d rather just stay snuggled in my down duvet. I don’t always feel like getting up at 5 am to exercise.

But at the end of the day I know I’ll feel less ache-y, more energized and closer to my goals if I just get my cantankerous arse out if bed.

And that’s it (for now) for the 90 Pounds and Counting series.  …. Stay tuned for how Kells broke down these Tips to suit her lifestyle.      And we still have reviews coming your way.

What did you think about my 90 Pound Tips?

Common sense?

Surprising?

Ludicrous?

Leave a Comment below!

Footloose footnotes

^ other versatile dishes: grill a whole buckload of chicken & veggie kebabs (protein can also be tofu or veggie ground round).  Use different marinades.  Or, keep the marinade simple but dress it differently at service with salad, in a wrap or other starch. Dressing=  tzatziki or raita style, cumin/oregano/lime, balsamic with fresh rosemary, Thai/Malaysian inspired coconut curry, Vietnamese bahn mi inspired sour-sweet-salty, French Provencal herbs with champagne vinegar or homemade Dijon.

* How to MJ salads: starting bottom up: salad dressing, hearty items (beans, peppers, fennel), leafy tenders then top with cheese/seeds/nuts.  Keep upright until you are ready to eat. Then shake it up & enjoy. Use a similar idea for MJ yogurt: plain yogurt, hearty fruit, tender fruit and top off with granola/nuts.

** In our previous job, Kells & I would see clients on the 7th & 8th floors in DTES SROs.  The stairs were old AF, rickety crickety, slanted, with short landings and usually covered in some UFOs (unidentified fluids or objects). And if that sounds treacherous, you don’t want to see the elevators.

^^IDK but it never ceases to amaze me that our pattern (including my spouse with a forever healthy BMI) is that when we don’t prep/plan our meals ahead of time, we scramble when our tums grumble. Which is usually for takeout ⇒ bigger portions, more salt and fat than home cooking. Plus it eats into your budget like a hungry hippo! Take a look at your own household’s patterns.  Meal planning is not hard. It is not a chore.  It is something that helps you to align with your life goals.

Putting 1 to 4 into Action

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Nals started with 4 of 10 tips.

Here’s how I (Kells) put those first 4 into motion…

1) True motivation = YOU.

Nals said she changed her motivation from improving her looks to choosing to live.

What is MY motivation?

First, Let me break it down…what is Motivation? I mean we all know the word and I don’t think we need to Wiki it…but when I look at the word, what am I seeing? What is motivation? For me I see 2 things; 1. Motive and 2. Action. I need a motive and I need to act.

H­onestly, I struggle every day. Unlike Nals, I don’t have a serious medical health condition to motivate me.

So what is my motive?

→At first, it really was to lose weight.

→Look better for others.

My whole life I have never really needed to work out.

  • I eat pretty well, even though I have tried a few fad diets.
  • I was sporty in school, did track and was always moving.

But getting older, doing a bachelors, then a masters, and a pretty serious car accident I realized, weight goes on easy.

Then I had back surgery. This slowed me right down and doctors told me that I would need to take care of my back.

Trust me, this was a slow process.

But it was my motive. I could see my future of being bed ridden and suffering if I didn’t start to exercise. Which pushed me to action.

2) Empower yourself through education & wise choices.
Nals talks about surrounding yourself with like minded people.
And she’s right!

I have a lower back injury. So I can’t just do any old exercise. I needed to find what was right for me. I like to do this kickboxing circuit but I wasn’t able to do some of the stations. It was frustrating because I was able to do them before and I thought I may have to give it up. But I spoke up, talked to the trainers, met with a personal trainer and was able to figure out modifications.

Yes there are days that still don’t work for me. And yes it is frustrating. BUT I keep telling myself my motive.

3) Aim for S.M.A.R.T. goals.

If you read Nals post she links to SMART goals. What’s interesting about this, as a social worker, I get to teach groups and two of the groups I have taught is motivational enhancement and SMART goal making.

Since Nals linked to the SMART goals template, I will give you my example. After years of off and on again gyming, fad diets and yo-yo weight I realized my goals we not working for me. As soon as I start to think long term goals; like I need to work out 5x this week or my brother’s wedding is in July, I need to get in better shape for that, I get overwhelmed and fall hard. I shut down and stop going.

In Sept 2017, I started a project, where I started to count the days I went to the gym consistently.

  • I stopped thinking about how much I needed to do, and
  • I started with one day at a time.

And this has been a huge difference!

I don’t know if you have seen our Instagram page, but I just posted 48 workouts.

(It’s more than 48 now…can you guess where I’m at?)

4) Implement exercise. Keep it enjoyable & doable.

Nals says it all: Enjoyable and doable.

My gym is literally on my route to work. I barely have to get off the road to go in. Completely taking away the excuse that it’s too far away.

I enjoy it. Kicking the stink and punching the fluff out of the bags is so satisfactory to me. I leave it all there. The bags at my gym have felt every negative day, every frustration and every bad thing that happens at my work and in my life.

And let me tell you, it makes me feel so much better. Not only am I getting fit, but I use that moment between me and the bag to focus, pray, and ground me.

That’s it for me. But here’s my encouragement for you:

Take 10 mins to sit down and write out your 1 through 4.

  1. What is your motivation?

When you think about motivation, what does the word mean to you?

2. What education do you need to empower yourself?

Do you need a personal trainer? To see a doctor? Maybe talk with a friend? How will you empower you?

3. SMART Goals

Specific, Measurable, Achievable, Realistic and Time frame. And don’t forget these may change…so it’s important to review them often.

4. What do you find enjoyable and doable?

Remember, keep it fun and doable. Working out shouldn’t be a chore.

 

Oh and PS. Nals is a huge inspiration and motivator for me. I have known her a few years now and watching her journey has been a blessing. I don’t think she realizes how much she motivates me! (THANKS NALS!)

What do you guys think of our first 4 tips?
Do-able?
Fabulous?
Inspiring?

What’s your guess for which number I’m at in my workout days?

Leave us a comment with your thoughts below!