Baby-steppin’ it to better health

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Goal setting.

If you do a little Google search on the term goal-setting, you will find 28,100,000 results in .30 seconds. Literally. You will also see this toward the top of your search page:

Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into reality. The process of setting goals helps you choose where you want to go in life.

The process of setting goals helps you choose where you want to go in life. . . 

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Additionally, if you want to dig into it a little farther, you will find meme after meme stating things like this:

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or this,

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or this,

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To keep us alive? Ahhhh! And on and on it goes. It can get scary as fuck (pardon the language) quite quickly. If you aren’t careful you can go from simply wanting to make a positive change to being overwhelmed in exactly.30 seconds with 28,100,000 examples of how to do it. If I was new to goal-setting or to the fitness world,  I probably would have said fuck-it (done swearing now) after Googling goal-setting and walked away. But, I am not new to either one so I will tell you this. . . goal-setting IS a powerful tool that WILL lead to lasting and sustainable change, IF you are SMART about it.

The acronym SMART as applied to goal-setting means creating goals that are: specific, measurable, achievable, relevant/realistic, and time-bound. It may sound a bit intimidating but trust me, it isn’t. Using the SMART acronym to will help you reach the goals you have made for yourself and that, in turn, will keep you moving forward on your journey to better health. Let me give you a hypothetical example of setting a proper SMART goal and hopefully it will make better sense.

Goal: To run a marathon by February 25, 2016. That’s a great goal if you are already an experienced runner that consistently runs substantial miles every week.  The goal is specific (to run a marathon), measurable (26.2 miles), achievable (you are already an experienced runner), realistic (you’ve been logging the necessary miles), and time-bound (you have a specific date.) There is only one problem with this scenario–you are not an experienced runner. You are a 42-year old couch potato that hasn’t run since high school (which was me in 2012 when I began my quest to better health.) If I would have set a goal like this for myself early on in my journey, I would have failed MISERABLY. The failure would have likely set me up for additional failures because I was already feeling bad about the inability to achieve the first goal (albeit wildly unrealistic) I had set for myself. (Some of you know that downward spiral. A person can go down the drain of self-despair pretty quickly sometimes.)

Keeping with the hypothetical couch potato-to-marathoner scenario, what if the goal-setting looked more like this:

My goal  is to run a marathon in December of 2016. Currently, I do no physical activity so I will begin work on my long-term goal by setting smaller, SMART goals to help me achieve my dream of running a marathon. My first step will be to walk for 10 minutes per day for the next week so my body can begin to get used to moving. This small, short-term goal is specific (walking for 10 minutes per day), measurable (10 minutes), achievable (most any able-bodied person can walk for 10 minutes per day), realistic (it’s 10 minutes), and time-bound (one week.) The most important point here is that this small goal, with some effort, is achievable. With achievement comes a mindset for success. This success mindset will help you  to create your next goal, and your next goal, and your next until you suddenly find yourself cruising across the finish line in a 26.2 mile race. Make sense? You can dream big but to achieve great things, we have to start somewhere and that somewhere is usually small. And that somewhere always involves time and effort; but, starting small makes the big dreams possible. Think baby-stepping it small like Bill Murray did in the movie What About Bob?

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Baby steps. Set small goals that are achievable (achievable not easy, there is a difference) and go from there. It really is that simple. Baby-steppin’ it to better health. We can ALL do that.

Where are you in your journey to better health? What goals have you or are you going to set for yourself in 2016? Write them down and go for it! One baby step at a time.

 

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Celebrating my year in fitness! (Even if I didn’t lose a single pound.)

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My journey to a healthier me began years ago, somewhere in the decade of my 30’s.  It wasn’t until 2012 though, at the age 42, that I finally worked up the courage to face myself and get down to business. I was literally out of excuses on why I was so fat and physically unhealthy. I was grossly overweight and in was total denial about my about the state of my overall health. The only thing I had going for me at the time was my mental health. I had done some hard work over the years and was finally comfortable being inside my own head. I had long since grown from a place where I felt unworthy of being happy and healthy to wondering why I ever attached my weight (among other things) to my self-worth in the first place.

Fast forward to almost four years later, and I barely remember my old self. Sometimes I see the old me in pictures and wonder who the hell that person was yet I no longer berate myself (something I would have done at one time) for letting my health spiral out of control.  I know exactly why I ended up in such a physically unhealthy state and I know exactly what it took to climb out of that hole of unhealth. I am grateful for having the strength, the courage, and the support of an amazing tribe to do it. And to keep doing it. A journey to better health isn’t one with an ending, it’s a constant trek–one that is full of twists and turns, peaks and valleys, and often times, rest stops along the way.

What I have learned along my journey over the years has been incredible, but perhaps the most important thing I have learned came earlier in 2015 when I was introduced to the art of celebrating, not my successes mind you, but my failures. Yes, I have learned to celebrate the times in which I suck, and unfortunately that is quite often. I have learned that it is not whether we reach our goals, instead, it is how we celebrate along the way, even when our journeys aren’t going the way we planned. We can wallow in our failures or celebrate them, learn from them, and ultimately move on. Thankfully, I am learning to celebrate. Although 2015 marked a year of many failures for me (many successes as well), I want to share two of my bigger “flops” with you in hopes that you can learn to celebrate the times when your journey heads down a path you weren’t expecting.

  1. 2015 marked the second year in a row that I did not lose any weight, and it is not from a lack of trying.  Zero pounds. ZERO! I am still roughly 25 pounds from my goal weight and have been for the last two years. TWO YEARS! Last year at this time I was wallowing in the fact that I had failed to lose weight for an entire year. This year? I am celebrating the fact that I have learned to maintain my weight because you see, even though I have lost zero pounds, I haven’t gained any either. That’s right. Zero weight gain. ZERO! For those of you that have been on the weight-loss roller coaster, you know the significance of weight-loss maintenance. For that, I celebrate.
  2. 2015 also marked a significant event in my journey–the first time I failed to complete a race. It was a big one, my first 50k, and I fell flat on my face. Literally. I hit the ground so hard I was surprised I didn’t bounce back up like a weeble-wobble. After a few seconds, I managed to get up and brush myself off. Other than my ego being a bit bruised I thought I was physically okay until a few minutes later when some aches and pains began to creep in. (Up until the point of my fall my body was relatively pain free and I quickly began to realize that what I was feeling was injury from my fall.) I kept going but as time wore on I realized my injuries were worse than I initially thought. With just under 18 miles to go at that point in the race, I had a big decision to make. . . trudge on at whatever pace I could muster, risking further injury and a prolonged recovery that could keep me from running for quite some time, or drop at the next aid station (which was still four miles away.) I slowly made it to the next aid station, waited for about 10 minutes as I lamented my pending failure, and then officially dropped from the race. A million thoughts rushed through my head about being a quitter, thoughts that included words like loser, wuss, and failure. But that train of awful thought didn’t last long as quickly I began to think of how far I had come in my journey. 3.5 years prior to that point, I could not run more than a couple of blocks. Now, I had just ran 17, smashing my previous PR for this distance by 15 minutes. And other than the pain from my injuries, my body as a whole felt great. Never in my wildest dreams would I have thought that I would say I felt great after running 17 miles. Most importantly though, I learned that the health of my body is more important than a finisher’s medal. For all of those reasons, I celebrate!
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Not too long after this, I fell. Hard. I ended up with a DNF behind my name, my first ever. Failure is a tough pill to swallow but the lessons learned are invaluable if you choose to celebrate.

I have many other failures from the past year that I have reframed and subsequently celebrated. The celebratory lens I now have to view my journey through has given me a renewed strength to continue on my path towards better health in 2016. Do I ever plan to fail or settle for mediocrity? NO! But will I wallow when things don’t go the way I hoped they would? NO WAY! Wallowing is a word that is no longer in my vocabulary. In 2016, I plan to celebrate every failure and then move on from there–growing, learning, and refocusing on new goals.

As you look back over your own fitness journey what failures can you reframe as successes? What about going forward? Will you go a little easier on yourself when things don’t go the way you planned? Cheers to you and a Happy New Year! Vow to celebrate wildly in 2016!

 

 

 

 

 

 

 

Reflections on a 100-plus day run streak

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Me! After my 100th day run!

I’ve been streaking now for 100 118 days. . . (I fully intended to finish this on day 100 but fell asleep while writing. Over two weeks later, I am finally getting back to it.)

Inspired by the Runner’s World Magazine’s challenge (http://www.runnersworld.com/tag/rwrunstreak) to “run at least one mile per day, every day, from Memorial Day to Independence Day” (40 consecutive days of running), I set out on my streak journey on May 26, 2014. Those 40 days flew by, and before I knew it, Independence Day had come and gone. I am not sure when or why, but at some point I made the decision to keep streaking until I could streak no more. Here I am, 118 days later, still going strong.

As I was on my 100th-day run, I reflected upon my streaking journey. Even though I hadn’t thought about it much, I suddenly became very aware that I had grown as a runner over the last few months (for somebody that struggled to run a mile just over two short years ago, this is a pretty big deal) but even more so, I had grown as a person (for somebody that works hard at being a better human, this is even a bigger deal.) Despite the difficulties of this streak, I am so completely grateful for every step, both literally and figuratively, of the journey so far.

Here are a just few of the realizations I’ve had about the last few months. . .

   1.  I have gained the confidence to run in shorts, in public, in front of people. As a former overweight, eating-disordered person with body image issues, I cannot explain to you in this short blog what this means to me. The funny thing is, I don’t weigh much less than I did last shorts season but the confidence I have gained from running every day has given me the courage to run in shorts and more importantly, to be totally okay with however I look or wherever I jiggle. Perhaps though, most importantly, is the fact that somewhere over those 100 days I finally gave up being concerned about what others might think of my less than perfect, bright white, jiggly legs, and I just run. I just run! For a person like me, this kind of freedom is incredible.

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That’s me, in the green shirt and hat, with the bright white legs, (incidentally, I am the tannest I have ever been! other redheads get this) excitedly waiting for my awesome Ragnar teammate to hand-off. At one time in my life, this picture would have mortified me. Thankfully, those days are behind me.

 2.  Running every day has made me mental rockstar. There are some of you reading this that know EXACTLY what I mean when I say this. Even though there are days that I only run for a mile, the discipline of getting out there–regardless of what is going on in my head or my heart–forces my mental muscles to do work. And we all know what happens when we do work, we get stronger. Some days I use every ounce of mental muscle that I have just to just physically get through my run and other days I use my run time to reflect, plan, create, grieve, pray, give thanks, and gain focus. Then, there are some days when I just let my mind run free and I focus on soaking up every drop of beauty surrounding me. A couple of weeks ago, I even ran through a full-blown, grief-fueled anxiety attack. 4.7 miles later I was feeling fine and was grateful for the ability to overcome. (More on that run at a later date.) Being a mental rockstar doesn’t mean I don’t have struggles–because obviously I do have big ones–but having the mental capacity to deal with them and still thrive is something that I cherish.

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The wildflowers on the trails this year have been absolutely breathtaking. My favorites are the less than perfect ones–ones that despite their imperfections, still stand tall and proud–like these beauties here. Some days when running I soak up every single ounce of beauty surrounding me. Being in nature clears my head and soothes my soul.

3.  Running every day has made me physically stronger. I suppose that almost goes without saying right? That moving every day would make a person stronger? I am not the fastest or lightest on my feet but I can move for hours when I need to. Knowing this gives me the confidence to tackle physical challenges that I wouldn’t have previously. Which leads me to the next thing. . .

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Me, earlier this summer, standing at the top of one of the hills in one of my favorite places to run. At one time, I couldn’t make it to this point in the trail without stopping several times to gasp for air. Now? I can run to this point, without stopping, a feat I never thought possible.

4.  Running every day has given me the confidence to tackle physical challenges that I wouldn’t have had the courage to say yes to previously. Case in point. . .Ragnar. It has been just over a month since I had the amazing experience of being part of a Ragnar team. (In a nutshell, we relay ran 204 miles over two days.) I got the call to join when a last minute vacancy came up on a team of local runners, most of whom I did not know. Even though I was extremely nervous, hadn’t been training for the running I would need to do, and had a desperate need not to let a team full of strangers down, I still knew that I could do it. I had been logging the miles and had the mental strength to complete the challenge which enabled me to muster the courage to say yes. I am happy to report it was one of the very best yesses I have uttered. (More on this awesome, life-changing journey at a later date as well.)

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This is the amazing Ragnar team that I am SO completely grateful to have been part of! You get to know people very quickly when stuck in a van with them for 36+ hours. I woke up the day after, clean and comfy in my own bed, wishing I was back in the van. Yep, it was that good. Can’t wait to do it again. RUSTY NUTS, WE ROCK!

5.  Running every day has given me the opportunity to get to know my body well. I have learned when I can keep pushing myself and when I need to back off. I have learned when to step up the miles and when to ease off. I have learned how to hydrate and fuel my body for longer runs and have learned that I won’t die without water on the shorter ones. I have learned that some days my body feels like I’m young and other days, it feels like what I imagine it would feel like to be really old. Some days I feel like it’s my first day running, and other days, my I feel like I could go on forever. Every time I run, I learn something new about my body and its capabilities. Knowing my body’s strengths and weaknesses is empowering.

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Here I am with my beautiful Aunt Lori, who also happens to be one of the people that inspired me to start running in the first place. She got to join me in a hometown race this summer. It was during this race that I FINALLY was able to achieve my goal of breaking 30 minutes for a 5k. Running every day gave me the strength to push myself to do better than I had ever done before.

Although this journey has had many challenges so far, and despite the fact that I can procrastinate a run for hours (for instance, I have been dragging out the writing of this all morning), I have yet to regret a single run. EVER. Besides. . .the benefits have far outweighed the challenges. As of now, I have no plans to stop streaking. I guess I’ll know when the time has come, but until that day is upon me, I plan to make the most of every single mile and give thanks every step of the way. And now, I’m off to run. . .

Facing fears and finding me the fifth: Part two, how I lost 70 pounds

(This Part two of the blog-version of a presentation I recently gave. Part one can be found here https://melissafaithbodin.wordpress.com/2014/01/06/facing-fears-and-finding-me-the-fifth-owning-your-story-and-believing-your-worth/)

Do not let the number on the scale define your worth.
Do not let the number on the scale define your worth.

As I wrote in Part One, accepting myself as is and believing I was worthy of happiness and healthiness was essential to losing (and keeping off) 70 plus pounds. Obviously though, it takes more than believing in one’s self (even though it’s a necessity) to effect life-long, positive change. Throughout my healing journey, I have had to make some choices that have required me to change how I looked at my life and my health. For starters, I took the word “diet” out of my vocabulary. I encourage you to do the same.

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Instead of ever saying I was going on a diet, I chose to say that I was opting for healthy changes and then I slowly integrated those changes into my lifestyle. For example, I added more fruits and vegetables to my plate,  upped my hydration goals, and increased my exercise time. The ripple effect of making healthier choices led to more changes, and then to more again. And so it goes, each change leading to a better one.

One thing I have learned over the years is that there isn’t a SINGLE weight-loss gimmick, protein diet, low-carb diet, super-calorie restricted diet, diet pill,  shake, herbal concoction, or surgery that will do for you what adopting a healthier lifestyle will do. N-O-T-H-I-N-G. Trust me on this one.

Also, because I am NOT on a diet, there isn’t a single food that I have given up over the last two years (there are foods, however, that I don’t eat anymore mainly because after making healthier choices most of the time, the not so healthy ones don’t always taste the best.) MOST of the time, I eat relatively healthy. For instance, I rarely eat fast food, we cook most of our meals at home, and I try to stay away from highly processed foods. (I say MOST of the time because I doubt I will ever give up the Dairy Queen or Jack’s Frozen Pizza.)

I read recently about the 80/20 rule and it made sense to me. 80% of the time, strive to make the healthiest choices possible. The other 20%, well, those are the Jack’s nights and DQ trips. Choosing to live a healthier lifestyle isn’t about being perfect, it’s about making an honest effort to effect change–it’s about being real.  

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The next choice I made was accountability.

How many times have you ripped open a bag of chips vowing only to have a few and suddenly half a bag is gone? Or maybe you taste-tested your new brownie recipe to the tune of chowing down an entire row? Been there, done both. I’d like to tell you that I have quit doing that entirely, but that would be a lie. The difference now? If I eat a half of a bag of chips or a whole row of brownies, I account for it. No, I am not thrilled with myself if I make choices like this, but. . . I do not beat myself up over them either. I account for the poor choice and move on. (In the old days I would have gone hog-wild the rest of the day because I had already “blew-it” and vowed to “start again” the next day. Sound familiar?)

To help me with accountability, I started using myfitnesspal  in January of 2012 and haven’t stopped. It takes less than 10 minutes per day to keep track of what I eat and how much I workout. (YES, you do have 10 minutes to do this.) Keep a journal or find an app (there’s many out there) but just find some way that works for you to account for your intake. Make an effort to strive for accountability. By making the choice to be accountable, you will take control over your food choices instead of your food choices controlling you.

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Third on the list is movement. LOVE YOURSELF ENOUGH TO MOVE. Move, even if it is for only 10 minutes per day. Start with a minute, if you have to, but move. Exercise is imperative to good health, weight loss, maintaining weight, good mental health, stress relief, muscle tone, anxiety relief. . .the list goes on. Our bodies were made to move and you will be amazed at how good you feel when you do.

The key is to find something you like and then to do it. Walking is good. Running rocks. If you aren’t a fan of either one of those, there is swimming, biking, hiking, rebounding, elliptical, good old-fashioned calisthenics, Zumba, Crossfit, yoga, rowing, spinning, aerobics, stair-stepping–the choices are endless. Most of the time I run but I also do most of the other things on the list. Moving your body will change your life, I promise. I know this because it has saved mine.

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Next up, change the way you look at food. How many times have you said to yourself,”I have been so good today on my diet that I am going to reward myself with a brownie (or cookie, or piece of cake, or a bag of chips, etc)?” Unfortunately, I have said those exact words too many times to count over the years. If you are currently doing this, STOP IT NOW! Do not REWARD yourself with food but instead make food a choice that you are in control of (I know, it sounds a lot like accountability.) By all means have the brownie, not because you deserve it, but because you choose it. It is a subtle– but powerful– change to the way you approach food and it works. Food is fuel for your body, not a reward for “being good.”

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Lastly, and perhaps most importantly, is patience. When embarking on any healing journey you need to accept and understand that lasting change takes time. You did not put on the weight overnight, so don’t expect to lose it overnight. Strive to be patient. Work on being kind to yourself. Give yourself space to create sustainable change. By doing this you will find that you will be able to stay the course of your new healthy journey, no matter what life throws at you–that I can attest to (see Part One.)

I stated in one of my first blogs that I someday I wanted to be a “marathon-running, mountain-climbing, vegan.” At the time I couldn’t jog a mile, climb a small hill without feeling like death was coming for me, or go a day without eating meat. If I would have tried to do any of those things, let alone all three at once, I would have failed miserably. It took nearly 18 months; but, last summer I completed a marathon, climbed a mountain or two, and made it a week without meat. (On a side note, I can’t really imagine ever going “vegan” because that would mean giving up Jack’s Pizza and DQ. Hello. The best I am hoping for is to be an 80/20 vegetarian. Makes sense, right?)

In the end though, no matter where you are on your journey through life, it all starts with you. YOU choose your path. YOU choose to move. YOU choose to be accountable. YOU choose to create space for change. YOU choose to be patient and kind with yourself. YOU, and only YOU, can make the choice for a healthy and healing journey. Love yourself enough to make the choice. YOU are SO worth it.

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P.S. Some more essentials (that I won’t elaborate on for the sake of not making this post a novel but are all just as important as the above):

  • Hydration is key. Staying hydrated staves off hunger and tiredness, both of which lead to overeating.
  • Eliminate excuses–there aren’t any good enough.
  • Set goals that are attainable, measurable, and realistic.
  • Learn to breathe. Stop and take a deep breath now and then. It does wonders for your mind, body, and soul.
  • Surround yourself with people that lift you up and ditch the ones that don’t.
  • Find workout buddies–they keep you accountable and push you to new limits. I am SO grateful for mine!
  • Learn all you can about weight loss, exercise, and getting healthy. It makes your choices easier.
  • Rest is essential. Allow yourself time for it.
  • Eat! Don’t deprive yourself or cut too many calories. It won’t do you any good in the long run.
  • Don’t forget to enjoy yourself on this journey.

Facing fears and finding me the fifth: Owning your story and believing your worth

(On January 5, 2014, I had the honor of speaking at the MACCRAY Community Health Challenge 3rd Annual Kick-off. Here’s  the blog-style version (part 1) of where I was coming from and where I have been on my weight-loss journey. To some of you that read my blog regularly, some of this will sound very familiar.)

To truly believe in yourself and all of your amazing awesomeness, you must first learn to accept yourself with your whole heart. This means forgiving yourself for past mistakes and honoring your own unique and beautiful story, no matter how difficult some of the past chapters may be to reread. Accept yourself, own your story, and believe that you are worthy of great things. ~MFB

As I write this, it’s been nearly two years since my first installment in this little blog within a blog. Little did I know what life had in store for me at the time of my first writing. When I started this journey just two short years ago, life was SO completely different. . .

I really hadn’t stopped to think about it until I started preparing for a little presentation I did last night for my community’s annual health challenge. Even though I talk in front of people on a regular basis, this one was rattling my nerves BIG TIME. After pondering why for quite some time, I finally concluded that even though I frequently bare my soul in writing on this blog, I had yet to publicly speak about my weight loss. Quite frankly, it is scary as H-E-L-L. It also dawned on me as I was looking back through my earlier blogs that when I began this journey, life was “as usual” in our family. The beginnings of this story had started for me pre-crash with my mom and sister-in-law cheering me along every single step of the way. They were my absolute biggest and most loving supporters. My sister-in-law was the first commenter on my first blog and one of the very last conversations I had with my mom (just a couple of days before she was killed) was about my weight loss. She had exclaimed (in a way only a mother could) that she forgot how small my shoulders really were (they aren’t, but the last few pounds that I had lost had come off that area of my body in a very noticeable fashion). She also had told me how proud she was of me and that I was inspiring her to “get on the stick” and lose some weight. Even though I am so very thankful for these beautiful memories, recalling them is still crazy painful. I hadn’t thought I’d be “going there” while preparing to talk so it threw me into a bit of a mental tizzy that I wasn’t expecting. Nonetheless, I had to do this–not because I had yes to speaking–but because I had to do it for me. I had to own my story, out loud, in front of real-life people, as opposed to the usual virtual audience– even though I was scared sh$$less.

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Own your story. You are amazing and worthy.

Over the last couple of weeks, I had been contemplating what I would talk about and how I would present what I knew in a manner that would be helpful to others. I am obviously not an expert on nutrition, weight-loss, or anything of the like. I am, however, an expert on myself and my own story. I know from experience the power that owning your story holds. I also know that no matter what our struggles are or where we are on our own journeys, we are NEVER, EVER alone. Because of this, I knew that what has worked for me would work for others in their own way, on their own journeys.

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You can stop the weight loss roller coaster once and for all. You have the power.

For the record, I truly have no idea how much weight I have actually lost. I stepped on the scale in January of 2012 for the first time in nearly a decade. At my official “weigh-in” I tipped the scales at 240. Yep, 40 pounds more than I thought and 30 pounds more than the worst-case scenario number I had in my head. Since that fateful day, I have lost roughly (depending upon the morning) 65 pounds. I am guesstimating though from looking through photos  that at my heaviest, I probably pushed 250 on the scales, which would make my total weight loss somewhere between 70-75 pounds. I was able to finally the stop weight-loss roller coaster at that moment, not because I had suddenly become a health and fitness guru, but because I had done the mental work beforehand. I had faced down the demons in my head and had decided that I was WORTHY of being happy and healthy, regardless of my past or present circumstances.  I had learned to accept myself for exactly who I was– nothing more, nothing less. I had zero excuses left (not that any were truly legit anyways) not to stop the not-so-thrilling ride that I had been on. Once I learned to accept and believe in myself, the journey became so much easier.

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Believe that you are so very worthy, because you are.

The most terrifying thing is to accept yourself completely.”  ~C.G. Jung

It’s hard though! Learning to accept ourselves and believing that we are worthy of happiness and healthiness can be so very difficult to do; but, acceptance of ourselves and belief in our own worthiness is essential to the journey. There isn’t a single thing that you cannot overcome– if you make the choice to do so. You cannot change your past, you can only integrate it into your present and own it. Make it part of your own beautiful story–the one where you truly believe you are worthy of great things. The one where you are in charge of writing your own ending. . .

(Next up: Part two: The rest of the essentials)

14 Stress relieving tips for 2014

From our work blog!

An Advocate's Life

Crossing out stress and writing relax on a blackboard.

By Melissa 

  1. BREATHE! Stop and take a deep breath now and then. Train yourself to do this when you are stressed, when you are angry, when you are feeling sad, when you are feeling happy, etc. Just the act of stopping to consciously take a breath can change your bad mood to good, help you to focus, and to stay present–all things that are needed to keep stress at bay. If you are already in a relaxed mode, that deep, conscious breath can send you into a deeper state of relaxation, which, quite frankly, is amazing!
  2. Laugh more.-If we didn’t laugh every day in our office, we would explode! It is totally okay (and necessary) to laugh, even in the grips of grief and despair. I know this from experience; laughter truly can be the best medicine some days. Go ahead and  LAUGH. It’s okay.
  3. Get active. Go for…

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Make your 2014 New Year’s Resolution a Reality

My dot-in-law to be’s inspiring new fitness blog! Can’t wait to see more. Way to go Dawn!

In HIS Image Personal Training

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“New  year, new you!” It’s easy to start the new year with great resolutions to get fit and get healthy, but our resolutions often slip away as quickly as they began. However, anyone can stick to their new year’s resolutions with a little focus, dedication, and hard work. 

Here are some suggestions for keeping your 2014 fitness new year’s resolution:

  • Set a specific time to exercise each day – this will help you schedule your workout into the day so that your busy schedule doesn’t sneak away from you! Also, if you exercise at the same time every day, it will become a routine after only 2 weeks.
  • Mix it up – try new and different exercises and activities. Zumba, biking, kettle bells, stair steppers, yoga… the options are endless! This will help you discover your favorites! It also keeps your routine exciting so you won’t become bored.
  • Find a…

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