Stop making excuses

So I felt like this was something I needed to write because my boyfriend caught me cheating on my diet last night and what did I automatically do? .. Got defensive and started making excuses… We’re all human, we all do it to some extent the real thing is to understand why and to see what it will do in the long run, and to realize how important your goals are to you.

” The first step in achieving your goal, is to take a moment to respect your goal. Know what it means to you to achieve it.” Dwayne Johnson (The Rock)

 

 

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So everyone has done/said it. Evan I used to think some of these things and still try to justify something when I know I’m only sabotaging myself haha… … and made excuses for why I was doing what I was doing only to regret it later on … why??? . Its only human I think and its natural too, but with that being said, were going to actually stop and think of WHY we do this to ourselves and actually realize that what we’re telling ourselves are truly only one thing…. an excuse.

So here are some main ones I’ve heard and even said too …

  • I don’t have time : O my GOSH! Who does anymore? I said the same thing for many of years…. finally, my Jr year of college, 18 credits full time, working 2 jobs going from 4 am to 9 pm every day pretty much …. found the time. The key is to “find” the time, if you want it, you’ll find the time, just like you found the time to watch that favorite TV show. You have to learn to carve out time for the important things to you, start with those and then continue to do the less important things… like a to do list. Put it in your planner like its a conference for work or on your calendar so its there to remind you that it IS an priority …. you don’t have to workout for hours on end either, nor do you have  to go to  a gym. You can workout at home, take your kids to the park and workout while they play or even play with them. Say they ride their bike to the park, ride yours too, or jog by their side, you have to find ways to squeeze it in and pretty soon it will be one of the most important things you make time for! =)

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  • Its a special occasion! ……. yes it is! Maybe you’re at a wedding or a baby shower and everyone is celebrating and there is all this “not so healthy food” staring at you in the face. (Been there!) So think about it, just because its your birthday or someone else’s, doesn’t mean to over-do it… yea sure go ahead and have a piece of cake but keep in mind how you’re going to feel in the end if you do overdo it, and pig out all day with the excuse of “its a special occasion” … are you going to feel guilty the next day? Are you going to feel sick because your body isn’t used to foods like that anymore? Is it going to be harder for you tomorrow to get motivated to get your booty in the gym? Just take a step back and ask yourself what you want, what your goals are and if your going to let your food addiction take over and continue to make excuses for you….

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  • I don’t have motivation or I cant seem to get going:  yea it can be a little hard finding that one thing to get your butt kicked into gear, there are days when I don’t want to get out of bed and go to the gym, not even gonna lie, but then I realize what I’ve promised myself, what I’ve worked so hard for and how far I’ve come and I refuse to let the negative thoughts in mind take over and tell me otherwise. Plus I know deep down I will feel better if I just go do it instead of doing what again? Oh yeah making excuses not to go.

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  • Your young, I’m older it will be harder for me… you know what I have to say about that BLAH BLAH BLAH.. quit your bullshit. If you actually did some research, you’d come to find out that exercise is actually really good for older people (you should see how many grandpas and grandmas I have at my gym!!) How is it good you may ask? Well to start off, it helps with things like flexibility and muscle loss, along with preventing things like osteoporosis, arthritis, diabetes and soo much more. Plus the people I usually hear this from are like 40 years old… your not 90.. but if you were, I’d tell you the same damn thing. Yeah sure your metabolism slows as you age yes, but that doesn’t mean give up or don’t even try.

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  • If I deprive myself of this __”enter favorite food here”____ I’ll just eat more, or binge on it later. ….. ok so let me get this right…. you’re already planning on failing? Or are you just saying that so you can have your favorite fast food meal? This one hits home for me because I personally said this to myself ALL the time. When you actually read that sentence over again you start to realize how silly that sounds, your making a choice to eat whatever it is you want, its not like its a sacrifice, its not going to kill you to give up that Cold Stone or Taco Bell… your making it sound like its going to be the end of the world if you don’t get some junk food in your system. lol. Sure, hae a small treat, but no you don’t need one everyday, nor every week..

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  • I don’t want to go alone : Understandable, but who said you had to? See if your spouse will go with you, or even a friend who may be in the same boat… or even find that friend who DOES go to the gym all the time and see if you can go with them, they will probably be flattered and show you some great workouts to do to start out with. The buddy system is always nice because it keeps you going, it pushes you to go when you don’t want to. I know when I was going with a friend when I first started it helped because there were so many days when I didn’t want to go, but knowing in the back of my mind knowing she was going to be waiting for me there .. I didn’t want to A. let her down or bail on her… and B. knowing she had the same general goal, and she was doing it.. that means I could do it to …damnit!

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  • I’m too fat – ummm did you just hear the words that came out of your mouth? FIRST and foremost YOUARE NOT FAT- YOU HAVE FAT… you also have hair, are you hair? You also have eyelashes, and fingernails, and toes… are you any of those things? Nope! Your a real person with real feelings and a soul, you have insecurities, and accomplishments, and everything in between. So… first things first, stop calling yourself “fat” because you’re not making it any better by calling yourself names are you? Are you accomplishing anything by that? Honestly… … Next, just like the whole age excuse, having extra baggage isn’t an excuse to give up either. Sure it will be harder, but if it was easy everyone would be doing it. Start slow (depending how overweight you are).. things like walking (even if its to the end of the block and back) is going to better than doing nothing. Once you stop the self loathing, pity parties and possibly some self hate (sad to say)… decide to dig deep and realize where your at today, and how you’ve gotten to where you’re at. That’s when you’re going to either realize its time for a change or your going to just continue to be in the same rut you’ve been in for the past however many years. You have to make the decision and you have to change… you have to find that inner strength.

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  • I don’t know what I’m doing, or I feel like I look stupid : …..there comes a time where you just have to say screw everyone else lol… you have every right to be working out as the next person. Sure they may be skinnier, or fitter, or hell they may even be bigger than you. . . . EVERYONE has a right to make themselves a better version of themselves. I personally know the feeling of being intimidated by the gym, when I first started out I had a free week pass at 24 hour…and I hated it.. I hated the looks I got because I felt like the “fat” girl at the gym,  I hated all the mirrors everywhere staring at me reminding me of what I had let myself become. But in all honesty, I realize now that all those feelings I was having were more of my insecurities with myself. I seriously doubt that the fit girl running her little ass off cared if I was there, much less that I couldn’t keep up with her. Now! With that being said, I’m actually one of the fitter people at my gym now (amazing feeling when your realize that!!!) When I go to the gym, I see all kinds of people, and I have friends there too… I have a few younger girls that have just started off, and a couple old dudes with their knee high socks lol, but the point is, everyone is different, and everyone has different goals. You have to get it out of your mind that everything is a competition at the gym. I don’t care if the girl next to me is running slower or even faster, she’s at a different level and she has different goals. Same thing with the buff dude lifting weights… I will lift what I can lift and if it doesn’t measure up to your 50lbs dumbbells … well like I said before… screw you…. I’m here for me not you. < that’s the mindset you need.

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  • I had a busy/ crappy/ amazing day, I deserve a treat! : sure a treat once in a while is ok, but don’t let it always get the best of you. And you don’t always have to reward yourself with food either. Get a cute new outfit, or go get a pedicure… there are plenty of other ways to reward yourself than food. Think of what it took to get here, don’t sabotage it with a gigantic ice cream cone… Along with that, if you had a crappy day, its just going to be filled with guilt after you eat what your craving anyways… Done let your goal slip away because of frustration or anger.

 

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UPDATE: OMG Life is Hectic!

Hey guys! Just a little update because I feel like I’ve been slacking on my blog (sorry about that). . . . But A LOT has been happening! In the midst of all the holidays to boot, here is what’s been going on ….. about a month ago I got a part time job at The Vitamin Shoppe (whooo! right up my ally right?!?) Super excited about that. And within that first month I got promoted to a full time position and as a mini manager basically. (go me)…

So I’m in the middle of leaving/ or basically stepping down at my other job (Bath and Body Works)  and still holding 2 jobs without driving myself nuts and wearing myself out.  With 12 hour days sometimes, 45- 55 hours a week can kill ya when you don’t have a day off for 2 weeks straight and your trying to keep a gym and blog schedule in tact.. as you can see a few things may have fallen off the wagon. . .

ALSO…..my trainer got transferred to another location, so therefore I have no trainer anymore and have been trying to do this competition training on my own. (been slacking at making it to the gym all the time … not even going to lie) Just the exhaustion from both jobs and running back and forth to the both of them has messed up my gym schedule for sure. I didn’t completely fall off the wagon with this but I have definitely pushed snooze a few times when my alarm goes off for me to go to the gym … haha. But another exciting thing … haven’t messed up on my eating and diet plans… … I actually decided to try out veganism for a while, and so far I feel amazing! I fall asleep better, wake up easier (usually right before my alarm now), my skin is practically clear again, my hair is shinier, my nails are actually growing?!?! (they never grow!) So that’s an awesome thing in my opinion. Cant wait to see how I feel after a month…

Evan (my boyfriend) is a hunter and eats meat like its his job.. haha but he is very supportive and is supportive of me with whatever I decide to do, which is helpful. I’m lucky to have him… =) We kinda complete each other with his manly man grilling and I’m over here with my “hippy salad” as he would call it hahah.  But all in all things are going good, just SUUUUUUUUUUPER BUSY!

So with that said, Ill try to get back to posting as often as I was. and I hope ya’ll are doing good as well!

Keep a Food Journal! – How to

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So knowing what you eat  and how you eat is a good way to assess what goes in, how it makes you feel and ways to look and see what you can or need to change. Often, people munch and snack and think nothing of it but even a granola bar can add up your calorie count for the day from anywhere from 100- 300 calories. . .

When you start a food journal, try not to nit pick everything you eat. (AKA don’t act like your on a diet, and don’t feel guilty if you ate 5 Oreos… or even 12! Just write it down) ….   Write down everything that goes in your mouth down to the drinks you drink and the gym you chew. There is no point in keeping a journal if you don’t truly assess you eating habits and patterns if you don’t write down the truth and your not honest with yourself. So, I think a week is accurate enough, but if you want do it for a couple weeks, make it a week where there is a party or a get together where you know you’ll indulge a little just to see how you act around food.  Look at what you gravitate to. And ask yourself questions similar to this when the week is over and your looking over your journal..

  • What’s your vice- Are you a carb lover, sugar, salt or all 3?
  • Do you tend to mainly eat sweet foods at night, during the day, in the morning?
  • Do you snack while doing other activities? what are the activities your doing?
  • On a tough day at work, do you eat more?
  • What do you choose to eat when your stressed?
  • Do you eat the same foods your children eat or what are you feeding them? (Mac N’ Cheese, fast food, gummy snacks?)
  • Are you scrambled for time when your eating? (trying to squeeze in meals)
  • Are you skipping meals because your too busy?
  • Do you make your lunches for work or do you go out?
  • How often per week/month do you dine out? Breakfast, lunch, and dinner…
  • Do you tend to eat a lot of the same stuff?
  • What are you drinking?
  • How much are you drinking?
  • How much water are you drinking?

Also, some good tips on when your logging ..

  • Once you eat it, drink it, or chew it…. write it down, I’ve carried a food journal for years… I like the little ones because they can fit easily in the smallest purse and barely take up any room.
  • Note the times your eating at.. (2am? 8 am? 11 pm? ) is there a pattern?
  • No one is seeing your journal but you, so be honest…
  • How did you feel when you eat __ food? (happy, nervous, bored, starving etc. )
  • Where you doing anything while you were eating? (tv, driving, watching kids )
  • How big were your proportions… (if your not sure of sizes in ( oz. , liters, etc.) use things as visuals, like the size of a baseball, or the size of the palm of your hand, as big as a quarter piece…)
  • At the end of the day, write down any emotional things that may have happened. ( was it a tough day at work? Did you have the day off? Were you full of energy or tiered all day? )

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So the switch! …

Once you start embarking on a healthier lifestyle, (i.e. eating healthier or noticing your eating a lot of sweets, so your making a point to not eat as much) notice how your logging is changing. Make sure your getting all your nutrients too. Are you eating a lot of protein and no veggies? or are you eating a lot of fruit and not as much protein? Notice different changes, how they make you feel and how your body reacts to certain foods… (this is how I found out I had a dairy allergy, Every time I would eat something with dairy in it, almost always an hour later, my stomach would hurt, my skin would break out the next day too… )

As you start eating healthier… A. you wont crave those Oreos       & B. You wont want to write it down, to therefore you will be less likely to eat it… I love looking at my journal and see nothing but healthy good choices in it. Every once in a while I will have a food that’s in my journal and when I’m going over it, I think ” ahhh why did I eat that!? ” it happens, but the thing is not to dwell or feel guilty .. but rather to notice what your eating and how you can change it! =)

P.s. there are tons of different logs and graphs and outlines on Google if you need somewhere to start ! Happy logging!!!

You can get paid to lose weight! ………….What?!?!

Yup you read that right! You can actually get paid to lose weight! How awesome if that!?! (Its like the perfect world haha).  So there was a new Mayo Clinic study that had a test group earn $20 a month for hitting their target weight for that month, here’s the catch, if you didn’t hit that goal, you’d have to pay them. (that will keep ya on track!!)

What’s to earn money while you’re losing weight:

  • Shows like The Biggest Loser have incentives for those who lose weight at home every season. Check out their website just before the next season starts and make sure you sign up! You have nothing to loose.. (no pun intended) but the weight!

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  • http://www.dietbet.com/   DietBet.com its a betting game you play online! You have 4 weeks to loose $% of your body weight and whoever is the highest and/or meets the goal wins. You put in money at the beginning and I believe you can play against random people or create a team. But I mean its almost a race, and an incentive to meet people with the same goals, and maybe cheer each other on!

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  • http://www.healthywage.com/  Healthywadge.com lets you wager money for losing 10% of your body weight. They also have team based weight loss challenges.

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  • Use the App Gym Pact (its free) You set a goal for every time you “check in” at the gym or run outside. Win money for reaching a goal or target, loose money when you don’t loose or gain.
  • http://www.stickk.com/   StickK.com has you make a commitment contract to yourself and you can create your own goals, create teams, have supporters and come up with a “what happens if I don’t meet the plan” consequence.

 

Quick Update Everyone! FITNESS COMP!!!

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So if you follow me on Facebook or Pinterest… You probably already know this.. But, if you don’t. Here’s what’s going on!

So I love feeling healthy, I love making different concoctions with my food and finding the healthiest foods for my body. I’m kinda weird like that, I’d rather read books like The China Study, Fit2Fat2Fit, and The Eat Clean Diet rather than The Hunger Games … I love all my different fitness magazines and the health/diet section is always where I head straight for when I walk into Barns and Noble.

So … what would be more fun/rewarding/insane and exciting thing to do THAN ENTER MYSELF INTO A BIKINI FITNESS COMPETITION  !!!! BAM! hahaha.

So ladies and gents, that’s what I’m up to. So on top of my everyday handy dandy little posts about keeping your metabolism up and awesome, simple recipes, you’ll be going through the journey of preparing for a fitness competition with me for the next 6 months as well. It will be like best of both worlds! One side for the “everyday person who just wants to loose some weight and be healthy”, and then on the other side the “lets tone it up and be lean and amazingly fit” side.

Most of me is SOO READY and excited for this! I cant wait to feel and look amazing, I truly believe this is what I need to give me that drive to push myself to be in the shape I want to be in. Another part of be is sooo nervous and scared as well. haha. Believe me, I’m a honest person, so Ill let you know the ups and downs and everything in between to what goes into it. =) But most of all I’m making a commitment to myself, I’m staying positive and I KNOW I can do this! I look forward on sharing this journey with you guys!

Things to look forward to posting :

  • My diet, and how its going to change with how my body is changing
  • supplementation
  • Workouts, muscle exhaustion
  • carb loading
  • protein 101
  • and much ,much more!!! ( PS if you guys have any questions, comments, or want to know anything I haven’t talked about, ask on my Ask me anything Page!!) link below:

https://fitandfablife.wordpress.com/ask-me-anything/

Come Monday! Training starts!!! WHOOP!

BTW-here is my pinterest link!     http://pinterest.com/amandagiesey   I have a complete board for Fit and Fab Life alone! =)