Turning 31 and being single is not anyone ever plans to do. But, here I am. It's a good thing I have gotten pretty comfortable with the single life. My weekends and week nights are filled with exactly what I feel like filling them with. This past month, I've filled up some of that time reflecting. I've reflected on what I've learned about myself over the years and what I'd like to be able to accomplish in this next year of my life. My number one thing that I feel like I've never been able to achieve is a healthy weight.
Yup. I've always been the fat or the chubby kid. And, while it was difficult when I was young, I've gotten fairly comfortable with accepting the truth. I am obese. Always have been -since I was 5 years old.
However, I've learned quite a bit about myself over the years. Here are just 5 things that are popping into my mind now. 1. I am happier when I'm healthier. 2. Short, steep hikes to the summit are more fun and motivating than long hikes around the mountainous areas but never reaches a summit. 3. I love cruises, vacations, and any reason to celebrate. 4. I love running when it doesn't injure me. 5. I am smarter and more confident when I eat well.
...Eating well is such a relevant concept though, isn't it? There are soooo many fads and diets and things out there. I've tried low fat diets (those are sooo outdated and wrong, but I was clueless with the rest of the world at the time), I've tried Curves (essentially high protein, low carb and fat diet), I've done the Whole 30. That one seems to have a lot of good use. Though, its not sustainable or realistic to eat like that all of the time. I've even tried the fast diet. That one just kind of made me laugh. I've done Jenny Craig. That was expensive and effective, but it was short term and made me sick of microwave meals. I've also done calorie counting on MyFitnessPal. That has probably been the most sustainable approach, but it needs a little more boundaries.
So, with all of knowledge obtained from my own experience, books, articles, and even textbooks, I've ascertained that Sugar is, in fact, the worst thing for me. Not only does it cause weight gain, but it causes inflammation which then causes illness, achey joints, muscles that don't recover well from stress, and most importantly, depression and mood swings. Depression and mood swings negatively affect your relationship with not only your self, friends, and family, but your relationship with the Lord. Yikes!
I've also determined that plant based foods are good. They help me feel better (mentally, physically, emotionally) in the long run and when they are coupled with the right seasonings and spices they are quite tasty. The only problem is finding the time to cook them. But, I imagine that takes practice.
Grains are hit and miss. I don't think they are the devil, but I think they can take away room in my belly that I should be saving for more nutritiously dense foods. Plus, the carbs from them make me a little swollen and I hold a little more water than I'd like. If I have too much of them, I definitely experience the symptoms similar to what sugar does, which is nothing good.
I also know that I love certain foods with those things in them. While I know they cause so much damage, I feel that if they are eaten in smaller portions, less often, the side affects are less daunting.
But, lets face it. I'm obese because of my ineptitude for eating smaller portions of junk food, less often. So, I need to accept that this is a true weakness. Weaknesses can only become strengths when you first accept they are there and that you need an inspired plan to overcome them.
Now, taking into account the things I've learned that I've mentioned above. I'm going to exercise a plan this year that I am hopeful, will change the status quo I've been living my whole life (the life of overweight/obese Amber).
1. I want to be a healthier version of myself because I know that it will make me a happier version of myself.
2. Summits are like beautiful lights at the end of the tunnel. When I used to run, I would actually run faster uphill, if I could see the top of it in site. I want to put the hill behind me as quickly as possible so I can enjoy the view up top. The harder run up the hill had to be balanced out so that I wouldn't burn out by the time I got up there, but I would slow down the jog a little to catch my breath once I got to the top and then I would get enjoy myself more. Perhaps, a shorter burst of intense focus on weight loss (exercise AND diet), followed by a brief, relaxed approach is more in tune with my personality.
3. If I can book myself a vacation, knowing that this is the reward to myself for sticking to my goals, than I better stick to my goals so I can truly treat myself at this vacation!
4. If I can exercise in a way that increases my strength, energy, and flexibility, I can get back to running without injury. If I can lose enough weight, the high impact on my joints from running will be greatly decreased. Wouldn't it be nice to run a marathon at a pace worth sharing with your friends and family?
5. Confidence is increased when my physical strength goes up, but even more so, my confidence increases when I develop trust in myself. Promises I keep to myself will only increase a resolve that I can and will always keep doing better. My mind will be more focused and able to learn when not deterred by ill feelings about myself.
These are the Exercise/Diet Rules for year 31. If you are in my corner, please follow up with me on them. It truly helps me when I know I have someone I am reporting to.
And, while I recognize I may not stick to them perfectly for the entire year, this is what I am striving for. My calendar in my room has a pack of highlighters next to it. When I finish the day having met my food and exercise goals perfectly, I put a purple slash through it. Purple is for Perfect! If I didn't meet it perfectly, but I feel like I still did great and was pretty close to it, I get a green slash. Green is for Great! If I know I could have done better, but I didn't take any steps back, I get a yellow slash. Yellow is for Yo, get yo' act together! If I did a really bad fail and took a step backwards in my goals, then I get a red slash. Red is for Ridiculous! Blue is for Break. Because, lets face it, sometimes we gotta have a break from the hard and heavy run up the mountain. My plan has these mapped in.
My Year 31 #healthiestyearofmylife Plan:
You must log your meals daily.
- Exclusions include:
- cruise or resort vacation
- 3 days surrounding holidays (ex. 24th-26th of Dec)
- Your birthday month
- You will stay between 1000-1200 calories for the first 3 days the start (Oct 2nd-4th)
- No more than 60g of carbs alotted
- For 21 days each month, you will log 1200-1500 calories
- During the 21 days, you will stay below 101g carbs
- You are not allowed any non-paleo dessert during this time
- You will have a “free” week following the 21 days. You may have as much food of any kind that you like, but must log those meals, snacks, etc.
- Paleo desserts are preferred.
- You still must include Shakeology for nutrition to avoid a total setback (illness and inflammation)
You must exercise a minimum of 4 times a week.
- 7 times a week is preferred.
- Follow the 21 Day Fix exercise program whenever possible.
- (Running in place of the program may occur no more than 3x/wk)
- Following 6 months, you may begin a new exercise program
- PIYO: 60 days
- P90x: 90 days
You will log your weight at the start of every month and at the end of the 21 day period.
- It is hopeful that you will lose 5-10lbs each month (resulting in 60-110 lbs of weight loss)
- Weight loss is not required.
- Exercise will not permit more than 1500 calories during the 21 day period.
- Avoid discouragement by scale. Weigh in no more than 1x/wk.
You will take before/after pictures every 90 days.
- One facing front: hands on hips
- One from the side: one hand on hip other flexed
- One facing back: hands on hips
- Wear similar clothing
You will take waist, belly, arms, hips, and legs measurements every 90 days.
- Waist: smallest part of your core
- Belly: 2 inches below belly button
- Arms: at the point where the arm leaves the shoulder
- Hips: largest part of buns/thigh area
- Legs: largest part of the leg
