FITspiration Lifestyle Tip #5: Accountability & Progress

Well, hello, hello!  Today I want to talk more about FITspiration Lifestyle Tip #5: Accountability & Progress.

If you have decided to set some health and fitness goals for yourself, the first thing you want to do is share them with your support system!  If you keep it to yourself, you are more likely to give up and change your mind.  *confession* When I decided I wanted to make a goal of doing ONE pull-up...I didn't even tell my hubby for at least a week!  I kept thinking to myself "Is this really possible?  What if I can't do a pull-up and then I will feel embarrassed."  Don't let your thoughts get the best of you, it's about trying your best.  Even if you don't achieve it today, you will become stronger and learn new skills along the way.

Last fall, I remember looking in the mirror one day and feeling depressed and exhausted from being unhealthy(no exercise and 20/80 rule!), I turned to my hubby and I pleaded with him, "Please, please help me stay on track! Even if I get mad at you in the moment, remind me this is what I want.  This is what I need to feel better about myself."   When I wanted to skip a workout or eat something unhealthy because I was having a "bad day", I turned to him for that reminder. Support systems are amazing!

The next thing you want to do is get a fitness/food journal!  This can be a small notebook (I like writing things down) or you can download a free app like My Fitness Pal.  Or both!  This is a great way to track progress and to hold you accountable with your goals.  I mainly use it as a food journal, so I can see what I am actually eating.  What a wake up call! I did a lot of "Oh, one extra oreo won't hurt" and "What's another handful of chips gonna do?" or how about "I deserve this bowl of ice cream since I worked out today!"  Boy oh BOY, do all these little things add up in the long run. 

#truth

You can also use this to track your workouts.  It's nice to be able to look at last week and aim to do at least 1 more rep, go up in weight, or add more time to cardio (or plank challenge!)

I also used my journal to write down my goals for the week and put down my "stats"  Which included my weight and measurements (waist, hips, chest, biceps, and thighs).  When I first started out, I only allowed myself 1 weigh-in per week (the same day I took progress pics).  Do not, I repeat, DO NOT obsess about the scale.  It is not what defines your success in this journey.  You will most likely lose inches before pounds.  The scale tends to be a distraction for us ladies, don't let it define the way you feel about yourself.  The weight loss will come in due time.

 Most importantly (in my own opinon): take pictures!  This has been my main tool of measuring my progress, because the scale does not tell you that you have lost inches or built muscle.  You won't even see the difference some days, because you see yourself every day!  Ask your hubby, a close friend, or family member to take these for you.  Make sure you do a variety of poses (front, side, & back.  regular posture and flexing).  You will be happy you took these pictures to compare along the way. It's also a great motivator to help you stick with it, or to work harder.

Make sure you pick a room with good lighting, a blank wall, and try to wear a similar outfit each time. There is no scale in the world that can compare with seeing a side by side of all the smaller changes. I remember when I first took a "before" picture after I gave birth.  I wanted to delete them right away. I had tears welled up and I started to feel defeated before I even began. *cue support system*

After seeing fit moms like Natalie Hodson take these same photos and being real about it, I was inspired to keep the pictures and to use it as motivation to start feeling good about myself.  A year and a half later, I can still look back and reflect on where it all began.  I am "that" girl that loves pizza, cheeseburgers, ice cream, chocolate, twiced baked potatoes with all the fixin's, home cooked enchiladas with rice & beans.  I know what it feels like to look in the mirror and wish for the self confidence to wear a tank top or shorts (or a bathing suit).  It wasn't easy facing the music and making the decision to leave my excuses behind and get the wheels turning forward, but I did it. One day at a time.

Celebrate the small victories, because before you know it, they will add up to a BIG change.  Share with your support system what your aspirations and goals are, and ask them to hold you accountable. 

A lot of these tips tie in together, especially when it comes to accountability.  Use your support system to help you stay on track.  Find a workout buddy and put it on the calendar; you will think twice about skipping a workout, I promise you! Take the time to write in a food journal, so you can be honest with yourself and maybe even notice a bad habit that you can replace with a healthier one.

I hope this post helps you on your journey to a healthier, happier you.  Remember, it doesn't get easier; YOU just get stronger.

Next blog post will be a recipe, pinky promise.  I have been adapting to "Terrible Two's" and sporadic nap times with my little one, so working on my blog has been a crap shoot.  C'est la vie right?

Until next time!

Lex

FITspiration Lifestyle Tip #2: Find Support

"Surround yourself with only people who are going to lift you higher."

Along with clean eating and regular exercise, having a support system is necessary for living a healthy, active lifestyle.  It's in our nature to seek love, acceptance, and encouragement to truly thrive. We are only human, after all.  Not only do we need people around to lift us higher, but they will also be able to hold us accountable too!

Building a support system will include a variety of people in your life. Below I will list some examples of who can be a part of your support system.

1. "Social Supporters"-  This refers to friends/family members/co-worker's that you interact with on occasion or even daily (workplace).  I often think about the quote "Live and let live".  At a social gathering, you may choose to pass on dessert or even alcohol (oh my!).  These are the supporters who "live and let live" and say "You have great will power, keep up the good work!"

Alas, you will encounter those that may not understand your new, healthier choices.  "C'mon, you look great! Just have a drink!"  OR "Seriously?! One piece of cheesecake isn't gonna kill you!"  Peer pressure somehow re-surfaces when a new change affects the way you socialize. 

Don't be afraid to say no and stick to your guns.  You can still have a social life and enjoy birthday parties, holidays, celebrations, etc. without over-indulging in fried food, booze, and sweets. Your future self will thank you later. ;)
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2."Workout Buddy"-  I can almost guarantee that there is a workout buddy out there for you! It can be your spouse, best friend, mom, sister, co-worker, etc.  Accountability at it's best.  If you make plans to meet at the gym for Tabata class in the morning, you best believe you are gonna think twice about hitting that snooze button. No one likes to be stood up!

 Having a collective desire and goal to exercise and eat better will be motivating and encouraging for both of you, especially if you're both "new at this".  You don't need a gym membership, it can be as simple as having a walking buddy a few nights a week.  Instead of grabbing happy hour (or maybe before happy hour, hehe) go on a 30 minute walk with your girlfriend and chat about the normal things you do over a drink.

I'm sort of a hybrid-workout buddy, lately.  Last few Mondays I have been meeting my lovely friend Chey for Tabata.  If our children's nap schedules align, my friend Desiree and I will meet up too! When my SIL Michelle isn't traveling to Hawaii or Vegas, we love to hit the weights together.  On the weekends, the hubby and I go together and make it a family affair.

Bicep/Tricep day with my main squeeze

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3. "Fitness Groups & People"- There are so many awesome communities and groups that focus on fitness.  Fit4Mom.com even has a program called "Stroller Strides" that incorporates bringing your child in their stroller while exercising.  Groupon (and the like) offer great deals for boot camps, bikram yoga, etc.  If you can't find a reliable workout buddy, consider looking within your community!

I've also included "Fitness People" in this category.  The majority of us uses social media on the daily, which is how you got to this blog (probably!)  Find someone that inspires you (pick me, pick me! hehe jk) Really though, I love following other fitness peeps to get ideas and motivation.  Fit moms like Natalie Hodson and Maria Kang or beach body coaches like Shaun T and Chalene Johnson.  This is my version of following a celebrity since I don't watch reality TV (Does Catfish count?!)


3. Inner Circle Support- This refers to anyone that lives in your household or someone you are very close with.  Your significant other/spouse especially needs to be on the same page.  Get the whole family to change to a healthier lifestyle together!  Having your fridge and pantry stocked with healthy eats will help you "stick to it."  Confide in your spouse and ask for support and encouragement.  Call your best friend that lives across the country and tell her your goals and aspirations.  These supporters will be your foundation when you have a weak moment and want to give up. Don't be afraid to lean on them.

For me, it was my husband.  I would tell him, "Even if I get mad at you, please remind me why should (fill in the blank)".  He did that for me. "Lex, just press play!" when I was doing T25 at home.  I would give excuses and pout like a child, "But I'm so tired!"  "But Sofie woke up 5 times last night!"  and he would say, "It's only 25 minutes of your day, you will feel better after. I promise!"

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I am so grateful and thankful for his and all the other support that I continue to receive. If it wasn't for their support, I wouldn't be writing this blog post.  They have lifted me up when I have wanted to give up, and supported any decisions that were geared toward being healthier and happier.  Even complete strangers or acquaintances that I have spoken with since starting this blog are a part of my support team.  THANK YOU for believing in me!


Regardless of fitness/healthy eating, you need a positive support system in your life.  Surround yourself with people who love you and have good intentions.  Life is too short to be around people that belittle your ambitions and goals.  It's amazing how much happier you feel when surrounded by like-minded, positive people.  And of course: you will always find support right here!

That does it for this post.  I hope that you're all having an awesome week so far!  4th of July festivities are just around the corner, which will also mean lots of temptation.  80/20 rule to the rescue!

Xoxo

Lex

7 FITspiration Lifestyle Tips

I have been wanting to put together a list of "tips & tricks" that I have found most helpful throughout my journey of living a healthier lifestyle.  I plan to make individual posts to go into more depth, so this is just a little insight into my thoughts.  I've thought pretty seriously about this and have asked fellow fit friends for their advice too. 

1. Set Realistic Goals 

"If it doesn't challenge you, it won't change you."

Take some time to sit down and write out what goals you'd like to achieve.  Do you have a certain amount of weight you want to lose?  Do want to be able to run your first 5k?  Do you want to be able to do ONE push up? Do you want to be able to wear shorts during the summer?  Do you want to avoid or stop taking medication for a health-related issue? This is also where you will reflect on WHY you will stay committed to your goals.

Everyone has their own, personal idea of what they want to achieve.  Challenge yourself, but be realistic.  Look at the BIG picture instead of an unrealistic deadline.  According to the CDC and many other health articles I have read, you want to aim for losing 1-2 lbs per week (or 5-10% of your body weight).  So if you want to lose 100 lbs in 6 months for your cousin's wedding, you may want to re-think that and use your calculator.  It took me just over ONE year to lose 60 lbs.  That is only 1.25lbs per week. Be patient, my friends.

2. Find Support
"Surround yourself with only people who are going to lift you higher."

I can not emphasize just how important this is.  It's in our nature to look to our loved ones for support, encouragement, and guidance. Especially when we feel lost, vulnerable, and insecure. If you're in a relationship; start this new, healthy journey together. Seek out friends that feel the same way and need a walking partner or a gym buddy. You'll be surprised at how positive reinforcement from your loved ones will keep you motivated.  When (trust me, it will happen) you realize that there are people holding you back, focus on remembering your "why" and lean on your support system.

3. Start Small 

"Small changes can make a BIG difference."

I have never been one of those "cold turkey" or "jump in head first" type of people.  Change can be overwhelming, so I have always advocated to make 1-2 small changes at a time.  Sometimes it is replacing one bad habit with a healthier one in a transition.  If you drink 6 sodas a day(12 oz cans=64 oz), start by cutting it down to 4 or 5 cans and drink more water.  If you eat fast food every day; take time to prep meals and only eat fast food 3-4 times a week and eventually NEVER. 

If you don't exercise at all.  Start by making a goal to work out 1-2 times a week for 10 minutes at a time.  Slowly increase it to 15 minutes.  Or add another day.  See what works for you and challenge yourself.

4. Prep & Plan
"Do something today that your future self will thank you for."

What preparations can you do to help make this lifestyle change easier to stick to? Not only do you want to mentally prepare yourself, you will need to plan ahead in order to overcome excuses. Create a calendar event for your workout, just like you would for a doctor appointment or a business meeting. Go to bed an hour earlier than normal, that way you can wake up early and squeeze a workout in.  Set aside time on Sunday afternoons to prep healthy snacks to keep at your desk or in your purse. Make a weekly meal plan before you go to the grocery store, so you are able to cook at home versus ordering pizza/takeout.

5.  Accountability & Progress
"Strive for progress, not perfection"

Weigh in, get yourself some measuring tape, and take pictures! Yes, I know....it sounds daunting, but this will keep you focus & motivated. If you choose to do 1 out of 3: take pics!  You will be surprised at how easy it not notice how much progress you've made.  Side by side pictures will show you that progress. At first, I did weekly pictures.  It kept me motivated when I noticed a difference, and it also kept me motivated when I didn't see much of a difference.  Another chance to challenge myself and re-adjust my goals. I also highly recommend a food journal.  An oreo here, an extra piece of pizza there can adds up quickly! It will also help to ensure you are drinking enough water.

6. Eating Clean in Moderation
“Everything is good in moderation. Even moderation.”

I've mentioned this before, but I like to live by the "80/20" rule.  80% of the time I eat clean (whole foods with a balance of lean protein, complex carbs, & healthy fats) and 20% of the time I will eat "unhealthier" food in moderation.  When I first started out, and I would to "treat" myself to one cheat meal per week.  Usually, it was pizza and ice cream on Friday nights.  Now that my body is used to eating relatively healthy.  I will indulge here and there, and it tends to be a very small portion.  Life is too short, and I was born with a sweet tooth! Mmm, ice creeeeaaam.

7. Self Love & Acceptance
"Talk to yourself like you would talk to someone you love."

This is so important, especially as a parent.  Be the example, and have positive self talk.  Love yourself in the body that you are in now. Replace your negative self talk with positive and loving words.  Accept yourself for all the good & bad, but promise yourself that you will commit to becoming the best version of yourself. Instead of saying, "I can't", say "I will do my very best!" Put it out in the universe that you are going to nourish & love your body, because that's what you deserve.

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There ya have it!  I am really looking forward to doing a separate post for each tip.  Keep in mind that this is what has worked for me and my family.  Every journey is different, but I hope some of this will help you along yours.  What tips or tricks have you found to be helpful for you?