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Today I woke and realized I needed some help in getting out of a slump. Though I have lost 40 pounds, I have lately found myself throwing in the towel so to speak on staying true to my food choices and working out. So off to google I went to find some inspiration. I found this amazing article up on ZenHabits by Leo Babauta with great tips to help you get back up and say, “Yes I Can!”
It’s true, “even the most motivated of us — you, me, Tony Robbins — can feel unmotivated at times. In fact, sometimes we get into such a slump that even thinking about making positive changes seems too difficult.
But it’s not hopeless: with some small steps, baby ones in fact, you can get started down the road to positive change.
Yes, I know, it seems impossible at times. You don’t feel like doing anything. Here are some great tips to break out of a slump.
- One Goal. Whenever I’ve been in a slump, I’ve discovered that it’s often because I have too much going on in my life. I’m trying to do too much. And it saps my energy and motivation. It’s probably the most common mistake that people make: they try to take on too much, try to accomplish too many goals at once. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible — I’ve tried it many times. You have to choose one goal, for now, and focus on it completely. I know, that’s hard. Still, I speak from experience. You can always do your other goals when you’ve accomplished your One Goal.
- Find inspiration. Inspiration, for me, comes from others who have achieved what I want to achieve, or who are currently doing it. I read other blogs, books, magazines. I Google my goal, and read success stories or find cute funny pics and anecdotes to make me smile. I posted in the pic below a link to a motivational video on YouTube- it’s a combo of a bunch of inspirational movie speeches……Get’s your blood pumping.
- Post your goal. Print out your goal in big words. Make your goal just a few words long, like a mantra (“Exercise 15 mins. Daily”), and post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop. You want to have big reminders about your goal, to keep your focus and keep your excitement going.
- Commit publicly. None of us likes to look bad in front of others. We will go the extra mile to do something we’ve said publicly. Now, you don’t have to commit to your goal in your daily newspaper, but you can do it with friends and family and co-workers, and you can do it on your blog if you have one. And hold yourself accountable — don’t just commit once, but commit to giving progress updates to everyone every week or so.
- Think about it daily. If you think about your goal every day, it is much more likely to become true. To this end, posting the goal on your wall or computer desktop (as mentioned above) helps a lot. Sending yourself daily reminders also helps. And if you can commit to doing one small thing to further your goal (even just 5 minutes) every single day, your goal will almost certainly come true.
- Get support. It’s hard to accomplish something alone. Find your support network, either in the real world or online, or both. For me, I have found that connecting with family and friends that also want to lose weight helps me. When I am struggling, they get it- they have been there. I also connect with people on our website and social sites. Sometimes being in a group of like minded people can help you stay motivated.
- Realize that there’s an ebb and flow. Motivation is not a constant thing that is always there for you. It comes and goes, and comes and goes again, like the tide. But realize that while it may go away, it doesn’t do so permanently. It will come back. Just stick it out and wait for that motivation to come back. In the meantime, read about your goal, ask for help, and do some of the other things listed here until your motivation comes back.
- Stick with it. Whatever you do, don’t give up. Even if you aren’t feeling any motivation today, or this week, don’t give up. Again, that motivation will come back. Think of your goal as a long journey, and your slump is just a little bump in the road. You can’t give up with every little bump. Stay with it for the long term, ride out the ebbs and surf on the flows, and you’ll get there.
- Start small. Really small. If you are having a hard time getting started, it may be because you’re thinking too big. If you want to exercise, for example, you may be thinking that you have to do these intense workouts 5 days a week. No — instead, do small, tiny, baby steps. Just do 2 minutes of exercise. I know, that sounds wimpy. But it works. Commit to 2 minutes of exercise for one week. You may want to do more, but just stick to 2 minutes. It’s so easy, you can’t fail. Do it at the same time, every day. Just some crunches, 2 pushups, and some jogging in place. Once you’ve done 2 minutes a day for a week, increase it to 5, and stick with that for a week. In a month, you’ll be doing 15-20. Baby steps.
- Read about it daily. When I lose motivation, I just read a book or blog about my goal. It inspires me and reinvigorates me. For some reason, reading helps motivate and focus you on whatever you’re reading about. So read about your goal every day, if you can, especially when you’re not feeling motivated.
- Call for help when your motivation ebbs. Having trouble? Ask for help. Send me a message on facebook– I will write you back! Join an online forum. Get a partner to join you. Call your mom. It doesn’t matter who, just tell them your problems, and talking about it will help. Ask them for advice. Ask them to help you overcome your slump. It works.
- Think about the benefits, not the difficulties. One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. For example, instead of thinking about how tiring exercise can be, focus on how good you’ll feel when you’re done, and how you’ll be healthier and slimmer over the long run. The benefits of something will help energize you.
- Squash negative thoughts; replace them with positive ones. Along those lines, it’s important to start monitoring your thoughts. Recognize negative self-talk, which is really what’s causing your slump. Just spend a few days becoming aware of every negative thought. Then, after a few days, try squashing those negative thoughts like a bug, and then replacing them with a corresponding positive thought. Squash, “This is too hard!” and replace it with, YES I CAN!!”
affirmations, body image, diet, dietician, eating, eating disorders, emotional, emotional eating, exercise, fat, fitness, food addiction, fun weight loss, how to lose weight, Jacqueline Stenson, losing weight, obese, overeating, self esteem, The Weight Race, weight loss, weight loss community, weight loss journey, weight loss support, working out
Since September of 2013 I started on my renewed weight loss journey. I have gained and lost many times over the years, but I decided this was it- I was going to get to a healthy weight and maintain it. Of course it’s easier said then done and while I have had quite a few setbacks, I still have lost 34 pounds so far.
Something I have noted myself doing lately though instead of celebrating has been to tell myself “I feel heavy today.” It’s the weirdest thing, in the morning I will wake up, go about my routine and then head into weigh myself with this fear and overwhelming feeling of heaviness. Like I just know I’ve gained weight. Then I step on the scale and I am the same or have lost some more. I have even vocalized this via text to one of my dieting buddies and she pointed out to me this morning that I needed to stop. I hadn’t really grasped how much I was doing it and I don’t really understand why I am. I am a huge believer in the power of positive thinking and believing in good things, yet seeing my body image in a positive light is evading me.
I googled this mystery and found out that I am not alone. In a great article by Jacqueline Stenson I found some insight. One expert on the topic notes “People who were formerly overweight often still carry that internal image, perception, with them,” says Elayne Daniels, a psychologist in Canton, Mass., who specializes in body-image issues. “They literally feel as if they’re in a large body still.”
Daniels and other experts suspect this may happen because the brain hasn’t “caught up” with the new, leaner body, particularly for people who were obese for many years and then experienced rapid weight loss. “Body image is a lot harder to change than the actual physical body is,” Daniels says.
“Another contributing factor, especially for yo-yo dieters, can be fear of regaining the weight,” says Joshua Hrabosky, a psychologist at Rhode Island Hospital who studies body image and counsels obese people. “They’re still in the back of their minds maybe waiting for the other shoe to drop,” he says. People who’ve gained and lost and gained again may be less likely to embrace a new image that they worry won’t last.
“You have to look at retraining your brain and understanding that you have been reinforcing this negative image for probably a long time,” says Adrienne Ressler, a body-image specialist and national training director for the Renfrew Center Foundation, which has several eating disorder-treatment facilities around the country.
“We become numb to how mean we’re being to ourselves,” Ressler says.
“We need to learn to appreciate our bodies,” she says. “If we could all look in the mirror and say, ‘Hello, Gorgeous!’ I just think the world would be a better place.”
I am going to try this for myself, I am going to say Hello Gorgeous in the morning and every morning after! Why don’t you give it a shot as well.
Here is the link to the full article if your interested : http://www.nbcnews.com/id/31489881/ns/health-womens_health/t/phantom-fat-can-linger-after-weight-loss/#.UuCBXLSIbIU
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I have been on one diet or another pretty much my whole life. With exception of several periods of time when I just decide that I am giving up. Why do I give up?? I think it’s because I become overwhelmed with the time it takes to lose weight. I focus so much on the big picture that I forget that every pound lost is a win for my health. When I saw this simple photo, “One Pound At A Time” it reminded me that it’s key to think about weight loss that way.
It’s so easy to become defeated when your weight loss goal is a large number. Personally when I started this journey in September I was 207 and now am 184. Some days I feel so proud of myself and some days I feel like a failure because I haven’t lost more. I know the key to any weight loss success is how we think about it. Our mind can really help us to create a more positive successful journey. I am a big believer in the power of thought. What we think and focus on; our body will help to create. If we are focused on how we are failing than success is going to remain out of reach. However if we celebrate every pound lost, it fuels more success.
On our website www.theweightrace.com we try to encourage, motivate and reward weight loss. We are re-launching an update soon with some cool new features. Hope you can join us and be a part of our journey.
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One of the things I always have found challenging is to stop eating when I love the food. My habits have passed on to my daughter and she too eats past the point of being full simply because it’s so good. It’s not every food that gets to her, but pasta will make her go back for seconds time and again. Especially macaroni and cheese.
Looking at this photo, I think everyone can agree it’s a huge portion. Often though many of us will eat it, simply because it’s there. One thing I have initiated in my home is that when cooking for my daughter or me I only make enough food for one right sized portion. I make sure there is none available for seconds. I have other healthy choices if she says she is still hungry. Most of the time she ends up saying no, she just wanted more pasta. This small change is making a big impact. I know it means cooking more often as there are no left overs to reheat, but in taking away temptation to overeat, it’s worth it!
Here are some benefits regarding eating smaller portions I found on Fitday.
Decreased Calorie Intake
One of the most important reasons that you should eat small portions is that by doing so, you are decreasing the number of calories you are putting in your body each day, thereby reducing your chances of developing obesity. While you may believe that it doesn’t matter how many or what size meals you eat, but rather the total amount of food you eat each day that contributes to obesity, research has actually found that people who eat only two to three large meals per day are much more likely to become overweight than those who eat more frequent, smaller meals.
Maintain Blood Sugar Levels
Eating smaller portions more frequently throughout the day will also help to maintain constant blood sugar levels. Your blood sugar helps to give you energy throughout the day. Therefore, a low blood sugar makes you feel tired, sluggish and slow. Each time you eat, your body releases blood sugar from the food. If you eat small meals frequently, you will receive a steady stream of blood sugar, thereby preventing blood sugar “crashes.” In contrast, if you eat larger portions only once or twice per day, your blood sugar will spike much higher after eating these meals, and similarly will crash a short while later. This can be especially dangerous to people who suffer from diabetes or other insulin-related conditions.
Prevent Metabolism Crash
Another reason why it is important to eat small portions more frequently is that by doing so, you will help to keep your metabolism running strong. Your metabolism is a function of your body that works to digest food. By eating frequently, your metabolism will be working regularly, and therefore will maintain its ability to do work. In contrast, when you eat large meals at a more infrequent rate, your metabolism experiences large chunks of time when it is not active. When this happens, your metabolism begins to the slow the pace at which it works. This can result in substantial weight gain, and many potentially even lead to the development of obesity.
Prevent Nutrition Imbalances
Eating small portions several times per day will help to prevent nutritional imbalances. Research has found that people who eat several different meals through the day tend to eat different things at each meal, thereby getting a balanced diet of fruits, vegetables, fiber, lean meats and dairy products.
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Interestingly enough, I only recently became aware of the soy controversy. Since in my health history I have had thyroid cancer a few times (yes – it does actually come back folks) and have been suffering from chronic sluggishness for years- you’d think the topic of soy and it’s ill effects would have crossed my mind.
There are tons of site’s out there that can give some specific information on the good, the bad and the ugly of soy. Did you know that soy is one of the most genetically modified foods we will find on the grocery shelf? I don’t know about you, but genetic mutations in the food I buy freaks me out. The thing I have found fascinating is how many products have soybean oil- check your labels, it’s everywhere!
Below is some great information from Marks Daily Apple about soy.
Soy and Processing
Soy really needs some form of preparation before it’s safe to eat, and that in and of itself gives me pause. That said, minimally processed soy forms like fermented tempeh and miso as well as edamame seem like preferable options.
Soy processing isn’t a very comforting picture with acid washing and neutralization solutions, large and leaching aluminum tanks, and high temperature heating (rarely a good thing in the food world). And this doesn’t take into account the artificial flavorings, including MSG, that are oftentimes added to improve flavor. (Hmmm. When we say healthy tastes great, we kind of mean a food itself and not all the chemical crap added to it. No?) Finally, it’s vital to go organic when it comes to soy. Not only is it nearly all genetically modified, it has one of the highest pesticide contamination levels of any crop.
Soy and Cancer
We’re talking mostly about breast cancer here. The culprit in question is the group of soy isoflavones, plant hormones that mimics estrogen in the body. Some research has shown that isolated isoflavones, a.k.a. phytoestrogens, contribute to the growth of tumors in the breast, endometrium and uterus.
It essentially comes back to the whole foods question. The research has focused on the isolated isoflavones, particularly genistein, the most active of the soy isoflavones that activates cellular estrogen receptors, including those in breast tumors. Noted experts in the field have cautioned that research with isolated soy compounds does not necessarily carry over well to the effect of the whole food, even minimally processed soy flour. In other words, soy is healthier than the sum of its parts. Other studies have shown that the mix of phytoestrogens in soy, when taken together in whole soy foods, protect estrogen receptors and may partly shield them from the estrogen we take in with meat and dairy consumption (yup, bovine hormones even in organic). They can also possibly reduce the impact of the unequivocally insidious “xenoestrogens” found in chemical pollutants.
Add to this picture the analysis of cultural diet and disease trends. Though Japanese women regularly eat significant portions of soy (in forms like tempeh, edamame, miso and tofu), they have only 1/5 of the breast cancer rate that Western women.
Soy and Thyroid Function
Researchers are in general agreement that people with previously diagnosed hypothyroidism (underactive thyroid) should not take soy supplements. There’s not as much agreement, however, about soy and diet. The isoflavones in soy inhibit thyroid peroxidase, which produces T3 and T4, which can make a bad situation worse for those with diagnosed hypothyroidism or, as some suggest, help cause hypothyroidism to begin with.
It’s also important to note that soy isn’t the only food that has goitrogenic effects. Other foods in this category include (but aren’t limited to) cruciferous vegetables, corn and lima beans.
Soy and Mineral Absorption
Soybeans are high in phytic acid, which is known to block the body’s absorption of minerals such as calcium, zinc magnesium and iron. (Pertinent Insertion: grain-based diets have been shown to do the same thing.) Nonetheless, soybeans have the highest level of phytates. Fermentation is known to substantially reduce phytate levels, which is why you often hear that fermented soy forms are preferable. Other sources note that a meat or fish accompaniment to soy will reduce the effects of the phytates.
Soy and the Environment
I try to think about earth consciousness when I shop as well- from another site, Wellness Mama I learned that soy actually is detrimental to the land. Here’s some info on that-
In addition to being harmful to our bodies, soy production is harmful to the planet and to livestock who eat it as well. Almost all soybeans grown today are genetically modified and “Round-up ready.” They contain a gene that allows them to be directly sprayed with pesticides without dying. There is some evidence that this gene can mutate and create a pesticide-like toxin in the body.
This mutation means that soybeans can be (and are) sprayed with large amounts of pesticides and herbicides during their cultivation. In addition, soybeans strip the soil of many nutrients, leaving soil depleted. (On a personal note, I live in an area where soybeans are grown, and have witnessed first hand how much the soybeans are sprayed during their growth and how harmful these chemicals are to other plants and vegetation)
Animals who are fed soy can suffer many of the same health consequences as people who consume too much soy, and these harmful properties are then passed on in their meat.
Hope I was able to bring some information to you on this topic. Please follow our blog and if you haven’t joined out site yet, check out The Weight Race.
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I have started looking more and more into the Paleo way of eating and the Blueprint that guides it’s principles. One thing I was really shocked to learn is all the information on downsides of grains on our overall health. Lately when I eat pasta and cereal (which I love) I do have to admit it makes me feel bad. I typically will feel bloated and even sick to stomach sometimes.
There are so many books now about this way of living, where to begin?
I found a resource I really love, called Marks Daily Apple. Posting an article from there below on grains. I found it really insightful and wanted to share.
Why Grains Are Unhealthy
Apart from maintaining social conventions in certain situations and obtaining cheap sugar calories, there is absolutely no reason to eat grains. Believe me – I’ve searched far and wide and asked everyone I can for just one good reason to eat cereal grains, but no one can do it. They may have answers, but they just aren’t good enough. For fun, though, let’s see take a look at some of the assertions:
“You need the fiber!”
Okay, for one: no, I don’t. If you’re referring to its oft-touted ability to move things along in the inner sanctum, fiber has some unintended consequences. A few years back, scientists found that high-fiber foods “bang up against the cells lining the gastrointestinal tract, rupturing their outer covering” which “increases the level of lubricating mucus.” Err, that sounds positively awful. Banging and tearing? Rupturing? These are not the words I like to hear. But wait! The study’s authors say, “It’s a good thing.” Fantastic! So when all those sticks and twigs rub up against my fleshy interior and literally rupture my intestinal lining, I’ve got nothing to worry about. It’s all part of the plan, right?
Somehow, I’m not convinced that a massive daily infusion of insoluble grain fiber is all that essential. And that “lubricating mucus” sounds an awful like the mucus people with irritable bowel syndrome complain about. From personal experience I can tell you that once I completed my exodus from grains, the IBS completely stopped. If you’re not yet convinced on the fiber issue I’ll refer you to Konstantin Monastyrsky’s Fiber Menace. Anyway, there’s plenty of fiber in the vegetables and fruit I eat. Which takes me to the next claim:
“You need the vitamins and minerals!”
You got me. I do need vitamins and minerals, like B1 and B2, magnesium and iron, zinc and potassium. But do I need to obtain them by eating a carb-heavy, bulky grain? No, no I don’t. You show me a serving of “healthy whole grains” that can compete – nutrient, vitamin, and mineral-wise – with a Big Ass Salad. What’s that? Can’t do it? Thought so.
“But it forms the foundation of the governmental food pyramid!”
You know, I should have just started the entire post with this one. I could have saved my fingers the trouble of typing and your eyes the trouble of reading. Governmental endorsements are not points in your favor, grain-eater; they are strikes against you. An appeal to authority (unless that “authority” is actually a preponderance of scientific evidence, of course) does not an effective argument make. Conventional Wisdom requires consistent, steady dissection and criticism if it is to be of any value.
There’s a reason grains are first and foremost on the list of foods to avoid when following the Primal Blueprint: they are completely and utterly pointless in the context of a healthy diet. In fact, if your average unhealthy person were to ask for the top three things to avoid in order to get healthy, I would tell them to stop smoking, to stop drinking their calories (as soda or juice), and to stop eating grains. Period. Full stop. They really are that bad.
I’ve mentioned this time and again, but the fundamental problem with grains is that they are a distinctly Neolithic food that the human animal has yet to adapt to consuming. In fact, cereal grains figured prominently in the commencement of the New Stone Age; grains were right there on the forefront of the agricultural revolution. Hell, they were the agricultural revolution – einkorn wheat, emmer, millet, and spelt formed the backbone of Neolithic farming. They could be stored for months at a time, they were easy enough to grow in massive enough quantities to support a burgeoning population, and they promoted the construction of permanent settlements. Oh, and they were easily hoarded, meaning they were probably an early form of currency (and, by extension, a potential source of income inequality). And here’s the kicker: they were harsh, tough things that probably didn’t even taste very good. It also took a ton of work just to make them edible, thanks to their toxic anti-nutrients.
Toxic anti-nutrients? Do tell.
Living things generally do not want to be consumed by other living things. Being digested, for the most part, tends to interrupt survival, procreation, propagation of the species – you know, standard stuff that fauna and flora consider pretty important. To avoid said consumption, living things employ various self defense mechanisms. Rabbits, for example, with their massive ears, considerable fast-twitch muscle fibers, and nasty claws, can usually hear a predator coming, outrun (out-hop?) nearly anything, and (in a pinch) slash a tender belly to shreds. Blue whales are too big to fit into your mouth, while porcupines are walking reverse pincushions. Point is, animals have active defense mechanisms. They run, fight, jump, climb, fly, sting, bite, and even appeal to our emotions (if you’ve ever seen a puppy beg for a treat with sad eyes, you know that isn’t just accidental cuteness) in order to survive. All the while, predators are constantly evolving and generating adaptations.
Plants, though, are passive organisms without the ability to move, think, and react (for the most part). They must employ different tactics to ensure propagation, and they generally have to rely on outside forces to spread their seed. And so various methods are “devised” to dissuade consumption long enough for the seed to get to where it’s going. Nuts have those tough shells, and grains have the toxic anti-nutrients, lectins, gluten, and phytates. (Of course there are some obvious exceptions. Fruits are tasty, nutritious, and delicious so that animals will eat them whole and poop out the seeds, preferably into some fertile soil. The seed stays intact throughout the digestive process; it is indigestible by design. No seed “wants” to be digested, because this would defeat the purpose. They “want” to be swallowed, or borne by the wind, or carried by a bee to the next flower, but they do not want to be digested.)
Some animals are clearly adapted to grain consumption. Birds, rodents, and some insects can deal with the anti-nutrients. Humans, however, cannot. Perhaps if grains represented a significant portion of our ancestral dietary history, things might be a bit different. Some of us can digest dairy, and we’ve got the amylase enzyme present in our saliva to break down starches if need be, but we simply do not have the wiring necessary to mitigate the harmful effects of lectins, gluten, and phytate.
Lectins are bad. They bind to insulin receptors, attack the stomach lining of insects, bind to human intestinal lining, and they seemingly cause leptin resistance. And leptin resistance predicts a “worsening of the features of the metabolic syndrome independently of obesity”. Fun stuff, huh?
Gluten might be even worse. Gluten, found in wheat, rye, and barley, is a composite of the proteins gliadin and glutenin. Around 1% of the population are celiacs, people who are completely and utterly intolerant of any gluten. In celiacs, any gluten in the diet can be disastrous. We’re talking compromised calcium and vitamin D3 levels, hyperparathyroidism, bone defects. Really terrible stuff. And it gets worse: just because you’re not celiac doesn’t mean you aren’t susceptible to the ravages of gluten. As Stephan highlights, one study showed that 29% of asymptomatic (read: not celiac) people nonetheless tested positive for anti-gliadin IgA in their stool. Anti-gliadin IgA is an antibody produced by the gut, and it remains there until it’s dispatched to ward off gliadin – a primary component of gluten. Basically, the only reason anti-gliadin IgA ends up in your stool is because your body sensed an impending threat – gluten. If gluten poses no threat, the anti-gliadin IgA stays in your gut. And to think, most Americans eat this stuff on a daily basis.
Phytates are a problem, too, because they make minerals bio-unavailable (so much for all those healthy vitamins and minerals we need from whole grains!), thus rendering null and void the last, remaining argument for cereal grain consumption.
What, then, is the point to all this grain madness? Is there a good reason for anyone (with access to meat, fruit, and vegetables, that is) to rely on cereal grains for a significant portion of their caloric intake?
The answer is unequivocally, undeniably no. We do not need grains to survive, let alone thrive. In fact, they are naturally selected to ward off pests, whether they be insects or hominids. I suggest we take the hint and stop eating them.
And with that, I’m done. I don’t think I could eat another bite.
Thanks to Mark’s research and information!
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One of my favorite new shows is “The Hero: Created by and hosted by The Rock himself, Mr. Dwayne Johnson. There are lots of things I like about it, such as the way the folks have to push themselves past comfort zones and really face fears in many ways. Another is that it really refines the contestants through the temptations and seeing who will be true to the team and who will look out for themselves. The best part though is seeing The Rock in every episode, he is super funny and charismatic; but the real part I love is how he pushes the contestants to get through the physical challenges. He is watching them and talking to them and telling them to not give up, they can do it, find your inner mana (or strength to carry on)
As I watch those folks I have realized I haven’t found my mana. My inner strength has been on vacation lately. Had to use a lot of it through the multiple surgery’s and cancer treatments but somehow when I got well my mana went into hibernation. Thanks to The Rock I want to find that mana, dust it off and get back on the path of healthy living. It’s not easy, but I believe I can. Shout out to Dwayne Johnson @TheRock, would love to get one of those “get up, find your mana calls” would be awesome.
In honor of My Hero, I thought I would share some of his fitness tips from Men’s Health Magazine.
The Rock’s Rules for Reinvention
Want to become a better man? Find out how The Rock’s revelations can help spur some of your own
You’d expect to learn a lot of fascinating things from a man like Dwayne Johnson: his favorite exercise, say, or maybe how to brain someone with a two-by-four. But what about how to become a better man? Find out how The Rock’s revelations can help spur some of your own.
The Rock wants you to ignore his guns. To The Rock, you see, it’s what’s inside that matters, regardless of how imposing the outside might seem. And when a guy like him gets all touchy-feely, well, we think you ought to listen up. Johnson’s metamorphosis from brow-raising wrestler to curtain-raising actor wasn’t easy, and his five rules of reinvention can help you change your life for the better.
RULE #1: BUILD ON YOUR STRENGTHS
When I went to Hollywood, the only material I had was from wrestling. My ace in the hole was the monologues. I didn’t care about being the biggest, strongest, or loudest wrestler. I wanted to be the most entertaining. Sometimes the monologues killed. Sometimes it was like somebody farted in church. But that’s how I convinced executives—in very small increments. Suddenly I’m getting ready to host Saturday Night Live. Then The Scorpion King to The Game Plan to The Tooth Fairy to Be Cool, playing a gay, country-music-singing cowboy. Increments, you see? That’s the process. Be on time. Work overtime. That’s it.
RULE #2: FIND THE RIGHT MENTOR
I was arrested nine times by the time I was 17. Theft, assault, fighting — by all means, I should have been in prison. But a guy, my childhood football coach, cared about me enough to say, “Hey, I want you to come out for the football team.” He changed my life. Sean Porter, the character I portray in The Gridiron Gang, was just like my coach. Porter was a probation officer at a prison. He knew the staggering figures: 74 percent of the 97,000 kids who are locked up across the country will get out and end up right back in jail. The system was failing, and the kids didn’t respect themselves, one another, authority, anything—so he created a prison-yard football team. He literally changed lives. That moved me because, see, in real life, I had been that kind of kid.
RULE #3: TELL BRUTAL TRUTHS
Clarity is king: being very clear on what your intention is, on what your goal is. Just being clear with everything—and that carries over to being clear about my wife, my baby girl, my friends. I believe in clarity and communication. And when you have that, the truth shall set you free—and I know I sound like Preacher Johnson, but I’m tellin’ you, those are the most powerful tools we have in life: truth and knowledge. A lot of times the truth can hurt, the truth sucks, it can crush your ego. But it’s freeing just to know it. Make sure that everyone is very, very clear on things.
RULE #4: SAVOR YOUR FAILURES
Life is beautiful; life is tough; life is meaningful; life is sh–. I laugh a lot about this because I’ve failed a lot more than I’ve succeeded. It just happens that my big successes are recorded for public viewing. I’m an ambitious guy, because I’ve got great resources around me. Win, lose, or draw, my family has always been there to give me a soft landing: my wife, my daughter, my mom, and my dad. And so I always try to improve. The pace of life is fast—we’re on this treadmill that rolls every day, 24 hours a day, nonstop. And I don’t get a chance to think about things until I fail, and I have to figure out what happened.
RULE #5: KNOW WHEN TO SAY NO
My director once quoted a basketball player who said, “When you are not practicing, remember, someone somewhere is practicing, and when you meet him, he will win.” I think I jumped up and threw my table across the restaurant, it connected so well with me. But a lot of times you have to dial it down a bit. And I’ll give you a prime example. I’m shooting this movie here in Boston, and I took a red-eye out here Sunday night. I land Monday at 6 a.m., and already I’ve scheduled everything, a full day. At 8 a.m., we’re already working. Time to make the doughnuts, right? So I said slow down, because at this rate, going without sleep is counterproductive. At some point, you just have to get off that treadmill.
HOW THE ROCK STAYS FIT
“I get solicited by trainers from all around the world, and it’s very flattering, because these guys are well read on their line of work,” says Johnson. “But my answer to them is always, ‘If the day comes that I can’t kick my own ass more than you can, then that’s the day I’ll stop training.'”
His favorite exercise: SWISS-BALL PIKE PUSHUP
Get into pushup position, resting your shins on a Swiss ball. Raise your hips as high as you can as you roll the ball toward your body. This is the starting position. From here, bend your elbows to lower your chest toward the floor, pause, then push yourself back up. “You can do so many variations,” says Johnson. “Lift one leg, come down slow, isometrically hold the pushup, with your face 6 inches off the ground. It works your core, shoulders, triceps, chest, balance, everything.”
His secret superfood: LARGE CHEESE PIZZA
My favorite meal is chicken breast with brown rice and steamed broccoli. It’s clean and it’s simple. But believe it or not, a large plain cheese pizza is my secret. Why is that vital? Eventually your body gets used to everything. When you eat clean for such a long period of time, you need to break that up. For me, that’s a large plain cheese pizza every 2 weeks or so. Eat well, but have a pizza, a cheeseburger, or a shot of whiskey and a six-pack once in a while—you’re gonna be great.
Don’t forget to come check out our site, The Weight Race at www.theweightrace.com We are focused on encouraging and motivating folks to make the right healthy choices. We have Contests, Badges, Chat with Friends, Games, and coming soon ask the experts- both body and mind. Would love to see you there!!
affirmations, diet, dietician, eating, eating disorders, eating healthy, emotional, emotional eating, exercise, fat, fitness, food addiction, fun weight loss, how to lose weight, lose weight, motivation, obese, overeating, overweight, The Weight Race, weight loss, weight loss contest, why losing weight is hard, working out
It’s been a little over a year since http://www.theweightrace.com launched. We have had some really great successes with our members. With over 50 prizes given out to members who have lost weight, it makes me feel good that we can help to motivate folks to work a bit harder to reach their goals.
In all this time though, here I am still overweight. I have been so focused on getting the site running and trying to come up with ways to help inspire others that I just didn’t focus on my weight issues. I think most folks that look at overweight people think that it should be easy for us to lose weight. They don’t get that it’s a daily struggle.
I found a great article on about.com that gives some insight into the struggle of losing weight.
Do you believe it’s simple to lose weight? If you listen to the weight loss industry, you’ve been told over and over how easy it is–just take this pill, follow that diet or buy this piece of equipment and everything will melt away in a flash. In fact, we spend over billions each year on weight loss products and services and yet we’re still overweight. In light of this, is weight loss really that simple?
Complex Problems, Simple Solutions
The idea behind weight loss is simple–burn more calories than you eat. This can be accomplished by replacing a couple of sodas with water and adding 20 minutes of walking each day. Sounds simple…and it is. If it’s that simple, why can’t we seem to do it?
There are a number of factors that contribute to our weight gain that you already know. But it’s not just about finding time to exercise or choosing the salad over the burger–it’s about genuine commitment to make healthy decisions every day….REGARDLESS of what’s happening in your life. If you’re not ready to make some changes, losing weight will be hard. Below are 10 things you’ll need to look at in order to get yourself on a healthy track.
1. Your Attitude. If you’re only on a health kick to lose weight or look a certain way, it will be hard to lose weight permanently. Why? Because, what happens if you don’t see results quickly enough? You give up. Weight loss is a great goal, but unless you have something else to motivate you, what’s to keep you going if the scale doesn’t budge? It takes time to lose weight–how will you motivate yourself in the meantime? Find more reasons to be healthy–having more energy, dealing with health problems or wanting to live longer to be around for your kids. Those are some darned good reasons, if you ask me.
2. Your Workouts. If you don’t workout consistently enough, it’s hard to lose weight. Yes, it’s possible to lose weight through diet alone, but you’ll likely hit a plateau. You don’t need to spend hours in the gym, you only need to set up a reasonable workout schedule that you can follow each week. It’s not about killing yourself with workouts–it’s about finding something you like and that you’ll continue with for the rest of your life. You have to be willing to be more active on a regular basis–not just for a week here and there. My Beginner’s Corner can give you some idea of where to start.
3. Your Eating. Changing the way you eat is another thing you’re going to have to do for long-lasting weight loss. You need to be willing to replace unhealthy foods with healthier choices–every single day. This might mean:
- Keeping a food journal
- Spending more time in the grocery store reading food labels
- Spending more time preparing meals
- Saying no to extra portions
- Making conscious choices about what you put in your mouth.
For permanent weight loss, you need to pay attention to what you eat and make good choices more often than not. Maybe a structured diet eventually ends, but healthy eating never stops…there will never be a time when you’re done eating healthy. You might feel you’re sacrificing the good stuff (pizza, fast food, etc.) and your life won’t be fun if you can’t have those foods. Guess what? You can still have them…just not whenever you want. Are you ready to make these changes? Are you ready to stop giving your body the most convenient thing available (and often the most fatty) and, instead, spend time planning what and when you’ll eat? Because that’s what it takes to get healthy…permanently.
4. Your Lifestyle. If you want a healthy life, you have to be willing to change how you live. It doesn’t mean changing everything overnight, but simply being open to new ways of doing things. Some things you might need to change for a healthy life are:
- Daily Routines. You may need to get up earlier to prepare your lunch or squeeze in a workout, use your lunch hour for exercise or go for a walk after work instead of watching TV. Are you willing to do this?
- Limits. You might need to set new rules for yourself limiting how much TV you watch or how long you sit at the computer. You’ll need to pay attention to how you spend your time and where you’re out of balance so you can add more movement.
- Your Pantry. I’m the kind of person who will eat an entire bag of Doritoes if they’re in the house. That means I don’t keep them in the house and if someone (ahem…husband) brings them home, he must immediately re-locate them elsewhere. If you want to be healthy, you may need to get rid of those foods you just can’t resist.
- Your Schedule. If you’re not willing to sit down and change the way you live each day to include exercise, time to prepare meals and time to nurture yourself with sleep, it’s hard to lose weight. People use busy schedules as an excuse not to be healthy…are you one of them? If you’re not ready to take responsibility for the schedule you’ve created, it will be hard to lose weight.
Your Surroundings. Sometimes, you can’t control the things around you. At work, you may be surrounded by temptations–donuts, vending machines and the like. That’s just one thing you have to deal with…but what about your home? Surround yourself with things that will support you in your efforts to get healthy. That might mean spending some money on home workout equipment, setting up a corner of the house for your gear or commandeering the TV a few nights a week to do an exercise video. Set up an environment that encourages those healthy choices and reminds you of them–just walking into my kitchen and seeing that bowl of fresh fruit is often enough to remind me of all the healthy choices I’ll need to make that day.
- 6. Your Support System. While getting healthy may be something you’re doing on your own, it’s a big help to have a support system. At the very least, family members who understand what you’re doing and are either willing to participate or help. If you have a spouse who wants to continue eating the kinds of foods that tempt you, you need a plan to deal with that so you can still reach your goals and keep your relationship together. Try to surround yourself with people who support what you’re doing and avoid those people (like that co-worker who always offers you a donut even though you refuse on a daily basis) who don’t. A workout buddy is also an excellent idea for support.7. Your Spiritual and Mental Health. If you have other reasons for being overweight–past hurts that you’ve used food to deal with, depression or other problems, it’s hard to lose weight. For many of us, food is a comfort and something we’ve relied on all of our lives to help us deal with emotional problems. If that’s the case for you, pinpointing those behaviors and what drives them is important for becoming aware of what you’re doing and why. A counselor can help you with this or take some time to read about emotional eating. Be willing to learn why you make the choices you make and to confront them.8. Your Goals. If you’ve set impossible goals, you are guaranteed to fail. Weight loss becomes hard to achieve if you feel like a constant failure…who wants to feel like that? If that’s how your weight loss experience is, it’s no wonder you keep quitting. The key is to set reasonable goals. So what is reasonable? That’s going to be different for each person depending on your genetics, eating habits, exercise, and metabolism to name a few. You’re better off setting a long-term goal (whether it’s to lose weight or compete in a race) and then focusing your attention on daily or weekly goals. Your weekly goal might be to get in 3 cardio workouts, minimum. Pick things you KNOW you’ll achieve so you’re always successful. It can be as small as you like, as long as it’s reachable.9. Your Flexibility. You hear a lot about lifestyle changes, but it’s daily choices that really test you. What happens if you have to work late and you can’t get to the gym? Or what if you get stuck in traffic and miss your fitness class? Any number of things can happen in a day that may throw you off track. The trick is to be flexible. It helps if you’re always prepared–keep some workout shoes in the car so you can stop off at the park for a quick walk. Keep some food handy so if you get stuck in traffic, you get a snack in before your workout. Often people skip workouts because something comes up and they simply aren’t ready for it or they aren’t willing to give themselves other options–can’t do 45 minutes? Why not just do 10? Something is always better than nothing.
10. Your Willingness to Fail. You will not be perfect every day. As a perfectionist, I have to say that is a frustrating concept for me but, the truth is, everyone (even perfectionists) has good days and bad days. On the good days, you’ll eat all your fruits and veggies, say no to that pizza and do your workout even though you’re tired. On the bad days, you’ll wake up late, forget to bring your lunch, have an extra piece of cake at your friend’s birthday party and skip your workout. The bad days will happen if you’re a human being. The trick is to never give up, even when you mess up. You’re not a loser just because you make some mistakes…you’re simply a person trying his or her best to make good decisions.
Thank you to all of the folks that follow our blog and our Facebook & Twitter page. A very special thank you to everyone that is a member of our site, The Weight Race. Our goal is to help inspire you to lose weight through rewards and social interactions.
affirmations, diet, dietician, eating, eating disorders, eating healthy, emotional, exercise, fat, food addiction, fun weight loss, how to lose weight, lose weight, losing weight, motivation, obese, overweight, weight loss, weight loss contest, weight loss support, working out
Have you ever seen someone smoking and think to yourself, “Why are they doing that, don’t they know it can kill you?!?” I have thought that they should just stop; that if they became aware of just how bad it was, they would change. I just never really understood it was more than choosing to stop, that there is a chemical reaction that drives that behavior.
I am embarrassed to admit that, because I am allowing myself to continue to sabotage my health on a daily basis. I overeat, don’t work out, indulge on sugary drinks which has all resulted in a serious weight problem. Yet, until recently I didn’t make the correlation that I am addicted as well, my addiction just happens to be food. I just learned that more American’s die every year from obesity related diseases than all of the different cancers combined.
So what is it about food that make’s us throw caution to the wind and make bad choices? Experiments in animals and humans show that, for some people, the same reward and pleasure centers of the brain that are triggered by addictive drugs like cocaine and heroin are also activated by food, especially highly palatable foods. Highly palatable foods are foods rich in:
Like addictive drugs, highly palatable foods trigger feel-good brain chemicals such as dopamine. Once people experience pleasure associated with increased dopamine transmission in the brain’s reward pathway from eating certain foods, they quickly feel the need to eat again.
The reward signals from highly palatable foods may override other signals of fullness and satisfaction. As a result, people keep eating, even when they’re not hungry.
According to Dr. Pam Peeke in her book “The Hunger Fix,” “Food addiction is real. Our body’s built-in reward system, driven by the chemical dopamine, tells us to do things that give us pleasure: Creative energy, falling in love, entrepreneurship—even the continued procreation of the human race—are driven by this system. Unfortunately, so is the urge to overeat” Dr. Peeke goes on to give some advice on overcoming food addiction.
- Step one: Strengthen the mind. Peeke said people should identity the snacks they crave the most and then use transcendental meditation to reduce the urges.
- Step two: Trick the mouth. Peeke said there are ways we can replace our unhealthy “food fixes” with foods that are just as delicious but are whole, natural foods. Instead of reaching for the ice cream, Peeke said people should try a chocolate, cheery and almond protein smoothie, but instead of a protein bar, try a banana with peanut butter and instead of a cupcake, try a carrot muffin.
- Step three: Move your muscles. By working out regularly, Peeke said people can stave off cravings and reward their brains with endorphins instead of sugar.
I am looking forward to reading the whole book and sharing some of the advice and tips with everyone. Until then, please join us at our community where we inspire and reward losing weight and making healthy choices.
Join Now at www.theweightace.com