Learning to Fish

Learning to Fish

Lately a number of people have asked me to help them with understanding what to eat and meal planning, which is a little hilarious to me. We're talking about the girl who still has to gently say to herself occasionally, "You are not refrigerator; you were not made to store food." We're talking about the girl who who could eat a gyro, a Philly cheese steak, two bags of chips, and finish it off with two sodas. They're asking me for help? 

Nutrition is the area where I continue to research and tweak. There are so many plans, studies, fads, methods, and gurus out there that it can be very confusing. Trying to understand it all can frustrate you and keep you from moving forward. Over the course of the next few blogs, I will share with you what I have

learned thus far. I am in no way an expert, so if you are seeking expert advice please reach out to a dietitian or nutritionist. Notice that I didn't say personal trainer. Why? Because personal trainers are not certified to give nutrition information. Their study includes some nutrition information, but it does not certify them to prescribe nutrition plans. Now, don't take that as a rant against personal trainers because it's not; I've loved all of my personal trainers. I just caution you to seek an expert on nutrition if you are taking it that far.

Before sharing with you, I had to pray about the subject and ask God what I should say. I don't take this lightly because I understand the struggle. I still live the struggle in my own ways. What I am going to do is teach you how to fish. Not literally, of course. What I notice is that people don't go get information on their own. You take what someone tells you as truth without seeking out your own answers. Don't get me wrong, not everyone has a couple of hours a day to research this stuff, but you should know enough to decipher whether what you're being told is sound. That is my goal: equip you with the basics to help you succeed. Where you go from there is up to you.

Six Part Series:

1--Getting Started: assessing the "now," setting habits and getting equipped

2--Setting Direction: know your numbers, know the lingo, know where you're headed

3--Choices: evaluating your choices and making choices that work for your lifestyle

4--Gathering: how to grocery shop, tips on what to keep stocked, exploring the aisles

5--Meal Prep: how to make it fit your life, making the time, what to prep

6--Enjoying the Journey: rewarding behavior, tracking progress, setting new goals

Each part will be posted on Sunday, so remember to come back and check it out or just click to follow this blog. During that week, put the tips and guidance into action and post here in the comments to let me know how it's going or share your experiences with others. Get ready to be Fit4Life!

Know That...

I'm sitting here waiting on the kids (my boys and my little nephews) to finish up their stations at the Junior League's "Kids in the Kitchen." They held a pilot parents' session hosted by a local catering company and it sparked this blog. So while I have a precious moment to myself I'm going to share some things with you all.

This year I haven't shared my goals, visions, and dreams for 2014 and beyond. The last week has been full of incidents that seem to be spurring me forward in the direction of my goals. I have been stalling. I have been knocking the wind out of my own sail because I'm a little bit afraid of the journey. Not very warrior like of me, I know. Does a true warrior look down the road toward the battle and say, "Naaaahhhh, I'm not ready to give what's required to win." That is not a warrior. 

We all fear things. We all face obstacles and have to decide how we deal with them. Some of us try to ignore them but there is a cost to that. Some of us try to quietly go another route to avoid them, but there is a cost to that. The greatest risk and the greatest reward is to face the obstacle head-on. To conquer it. How much greater is the victory in conquering than in shirking? 

Some of you may have set resolutions (or goals) at the start of the New Year. And at this point, almost thirty days in, you may feel like the goal is just too big or just too hard. You may find yourself feeling like whatever you hoped to gain is not meant for you. Before you write yourself off as a failure, I want to encourage you to just keep at it. You may have to revise the plan and it may take longer than you initially hoped, but don't give up. Don't be afraid and don't let the struggle deter you from victory. Go move the mountain!

• Know that change takes time. So be realistic about your deadlines and time frames.
• Know that change requires CHANGE. You cannot expect change if you don't actually CHANGE some things. 
• Know that change requires consistency. You don't get lasting change with sporadic action. Be consistent--not perfect.
• Know that change is scary. Change is risk and requires something of us, which is scary. Move past your fear.
• Know that change requires support. Connect with people or groups that will support your efforts. This is priceless. 
• Know your WHY. This is crucial. You have to connect the change with something valuable to you. Otherwise, what is the point? Why invest the time if this change doesn't really mean anything to you?
• Know that it will be worth the risk. Every time you succeed, you get a little stronger. You discover new strengths, new possibilities. The journey to change is as valuable as reaching the desired goal. 

As I embark on a new course, I encourage you to keep moving forward along your own. Know that you are not alone.

Love on Purpose

During my run this evening I didn't really think about pacing, or hydrating, or splits. This evening I was thinking about love. My heart was full and my mind was occupied with how to express the love I felt at that moment for those whom I love. I was able to run this evening because someone loved me enough to take care of my children--picked them up from after care, kept them occupied, fed them. Parents out there know that this is golden!

As I drafted my thank you letter in my head, I remembered other instances of love in action and at that moment as I meandered through the Vanderbilt campus on a balmy fall evening, I felt at peace. And the spirit whispered to me, "that is your purpose." Ah, to love.

When we think about our specific purpose here on this earth, I think we feel an obligation to be these grand things.  Sometimes in our quest to be a person of purpose, we miss the opportunities to simply love. That's the reason we were created. Don't believe me? Go check the book of Genesis. God created us out of his want to love, to connect. And all throughout the Bible it's about Him wanting us to be with him and love him and show love to us. We complicate things and underestimate the importance of love.

Much of what I do is rooted in love, in some form. I help people because I love people--even when they don't love me. I love on little children because you never know if they're getting enough elsewhere. I workout because I genuinely love it and the results. I run because once I get into a rhythm, I love it. I blog because I hope in my heart that someone is helped or changed by something I've shared. I love seeing people strengthen their wings and fly. And I believe that because I live love, it is given back to me one hundred fold in so many different ways.

Oh, you thought this blog was about running? It is...sort of.

Warrior Within

Today I ran in the Wounded Warrior Project 8K—before you run off and do the conversion, that is approximately 4.97 miles. It’s probably one of my favorite races to run. Not because of the course, or the swag, or the entertainment. It’s one of my favorites because of the wounded warriors themselves.  While I am thankful for their service, what touches me more is their indomitable will to move forward. The soldiers whom I see running in the race or in the bike ride inspire me to push beyond what someone else may see as my “possibility.”

Around the 4 mile mark today I was passed by a soldier in a face mask and combat boots who was pushing another soldier in a wheelchair. Back at the 3 mile marker I saw the older man from last year pushing his walker along the course—head down, eyes focused, moving forward. Another team of solders had finished the race—carrying Old Glory—and ran back to escort and encourage others towards the finish line. Even at this event, they were giving their time in service to others.

This year has been tough. I've been told three times, by three different doctors to stop running. One told me to stop lifting heavy weights. Another told me to stop doing lunges and squats. For a minute I did heed their advice. And then my spirit started to question what was really possible. What more might I accomplish if I simply push past this moment?  Should I surrender to what they say is possible?

Don’t get me wrong, I know that we have to heed our doctor’s advice. I understand their reasoning. But I also know that their word is not law. Five years ago a team of doctors kept telling me that I would develop diabetes…yeah, NOT. Instead of letting their prognosis debilitate me, I take better care of myself. I make sure I take a rest day, stretch, ice as needed, get monthly massages, etc. etc. etc.

"Heroes" running for Heroes

So running among the warriors in this race this time around, I felt somewhat kindred. While our scars are of different origin, I understand a little bit about the spirit, the will, the vision, the courage it takes to move past “can’t” into “can.” I know what it feels like to conquer. Even as all my co-workers passed me, it didn't bother me the way it did a few months ago. Just being there with the ability to finish was enough for me. When I tell you that I took moments to enjoy the colors of the trees, encourage a few other runners, shout out to my co-workers, high-five volunteers...just being there was freaking awesome.

The icing on the cake for me during this race is when, at 4.39 miles in, a 60 year old gentleman with one hip and a survivor of a number of knee surgeries told me that I kept him pushing up the hills because I wouldn't stop. We made a pact to run the final stretch and not let each other stop. When he ran across the finish line I gave him the biggest hug. This life is magnificent! Use your pitfalls as opportunities to triumph and inspire others. Today I remember that all things are possible, if I have the faith to believe it and the will to move towards the vision. 

F2F Focus T25 Challenge!!

No, it's not New Years. No, I'm not on team two piece. No, I'm not trying to fit into a dress. Someone reason asked what I was traning for. My answer? LIFE!! My quest to lose this last 30-40 pounds is purely because I want to.

And then came Shaun T's Focus T25: 25 minutes a day, 5 days a week, for 50 days. Dude!!

Want to join me? Order your challenge pack then connect with me on Facebook or Instagram (@jlawf2f). Order by July 31st and you save $80!

Starting August 1st, I promise to share my journey with you and I ask that you do the same. Whether you know it or not, your journey will inspire others to make changes in their own lives. And that's really the point, right? To be our best selves.

Let's do it!

Your Cardio Routine is Making You Fat

Thank you!! I hope people really start understanding this. If you want to lose "weight," then yes, do two hours of cardio. But if you want to lose fat, hit the weights and scale back on the traditional cardio.

Cardio is for cardio-respiratory health, so yes, you should do it. But if you're talking about changing your body composition for the better, increasing your metabolism, and getting a hard body (look at sprinters versus marathon runners; look at crossfitters versus cyclists) then hit the weights, baby!

Read the article below by Jim Karas and share your thoughts.

Your Cardio Routine is Making You Fat | Yahoo! Health

Fueled by Victory

The day God gave the Amorites up to Israel, Joshua spoke to God, with all Israel listening:  “Stop, Sun, over Gibeon; Halt, Moon, over Aijalon Valley.”  And Sun stopped, moon stood stock still until he defeated his enemies. ~Joshua 10:12-13

Consistent. Relentless. Tenacious.



Some people don't believe me when I tell them that my fitness journey has helped me grow into a stronger Christian and a stronger person (mentally, emotionally). It sounds crazy considering I have battled with weight all of my life. But God used the one area of my life that had always been a struggle to be my ministry. Amazing...my purpose is rooted in my struggle. The principles and lessons I learn on my fitness journey help me along the other paths in my life. Principles, with their lovely selves, can be applied to anyone and just about any situation.

The other morning I was facing a personal crisis and wanted to crawl into a ball and just give up. I went through the motions of getting dressed and getting everyone out the door, all while fighting against the "take me now" screaming in my head. I got in the car and looked in the rear view mirror. I looked at myself and I look defeated. Me? Not Fit Girl? And then I recalled mile eight of the 2012 St Jude Music City Half Marathon when my ankle was on fire, my calves were cramping, and my pace was slipping. I remember telling myself, "It's not over. Finish strong." My gait changed. I was no longer whimpering. The only option I gave myself was to finish, and do it well. So, I fixed my form, stopped the whimpering and still hit a PR. But it doesn't' stop there.

With legs cramping and energy low, I changed and made it to my flag football game. I played a full game--offense (center), defense (defensive end), and special teams!! My very first play I dropped the ball because my hands were cramping. From that point on I told myself, "If you're gonna play, then play hard." No one watching that game would know that less than an hour beforehand I had done a half marathon. 

What point am I trying to make?

April 28, 2012

When you go into battle, you go with the hope of victory fueling you forward. If you don't have that hope of victory, why are you even fighting? And being Christian the fire is even bigger because I know with surety that I will be victorious--if only for the glory of God. 

Victory. I cannot even describe what it feels like to someone who hasn't tasted it. But once you know victory in any area of your life, it spurs you forward to the next conquest, the next challenge. I imagine the Israelites felt that way as they defeated thirty plus (32??) nations on their quest to claim the Promised Land. Joshua was so sure of victory that he had the audacity to ask God to let the sun stand still so he could keep whooping tail. What?! Ooooo weee!! When you know the taste of victory,you are not easily defeated.

As you gear up for your workout or preparing your meals, or even just facing your life, ask yourself if you are fueled by the hope of victory. Is that illustrated by how you carry yourself and go through life? Or are you limply fighting, awaiting defeat? Be fueled by VICTORY!

Seeds and Soaring...They're Related

Gardening is not my thing. Ask any of the plants I have killed...including the cactus. My lack of gardening skill noted, this morning I woke up thinking about planting and seeds--but not vegetation. The musings on planting, seeds, and harvest led me to thinking...

1) Do I seek to plant seeds in fertile ground?

2) Am I fertile ground, ready to receive seeds from others?

Before you mosey on to the next running blog thinking my laces are too tight, humor me.

Do I seek to plant seeds in fertile ground?

It's been my experience that people make a show of seeking answers. Some people ask you the "how" when they haven't discovered for themselves the "why" and aren't accepting of your "how" when you tell them. I can see the "what you talking about, Wills?" look on your face.

If you've lost weight, think about the number of people who ask you how you did it. If you tell them it took a lot of hard work, eating right, consistent decisions, and time they don't really want to hear that. They move on to the gimmick or quick fix. They, my dears, are not fertile ground. Or perhaps, you share something and they negate everything you say or keep saying "I can't" or "I don't like." Again, not fertile ground. With these types you will have to let time and experience wash away the pebbles that prevent the seeds from taking root.

You know fertile ground because they accept the seeds and you see evidence of growth. They start thinking about their choices. Or they follow up whatever seeds you gave and request more seeds. They put action to words. This, my dears, is fertile ground. As a coach, when this happens I am ecstatic because it tells me that something inside has changed. And no matter how much people focus on the exterior, lasting changes are born from within. Think about it. The exterior beauty of a tree doesn't last long once disease sets in at it's roots.

When people I've coached text, email, and call me while they are grocery shopping, I know that's good ground. When they make a choice to walk while their kids are at baseball practice, I know that's good ground. When they ask about the benefits of strength training or even what is strength training, I know that's good ground. I know that person is taking those seeds and nurturing them in order to see growth.

Feb 2007 to May 2013

Don't exhaust and deplete yourself throwing seeds around. Those seeds are powerful and should be planted with care. Use discernment to determine if it's good ground. Listen to what people are asking you. Listen to their answers. Observe their actions. Is this the ground in which you want your seeds planted? Will this person nurture the seeds? I share information and am willing to help anyone, but the level of my help is dependent upon the type of ground I perceive them to be.

Am I fertile ground, ready to receive seeds from others?

A few years ago I attended a women's conference at my church. One of the nuggets that I keep from that conference is "spend time in the company of eagles." At the time I felt more like a chicken pecking around on the ground, but now I understand. When you are in the company of eagles you get excited--excited by the site of them soaring and excited at the possibility of YOU soaring. You learn from other eagles the skills needed to lock your wings no matter how strong the wind or when to stay put and fly later.

 

Wait, wait, wait. I went from seeds to eagles. They're related.

 

The point is, as much as I think I know how to traverse this journey, am I willing to receive direction and knowledge from others? Do I take the seeds they give me and DO something with them? Do I open myself up to "watering" and growing?

 

As great as Serena Williams is, she has a coach. She has a team of people who are there to help her be the best athlete she can be. I recall reading a quote from Ryan Hall when he realized that perhaps being his own coach wasn't the best way to progress. God designed us to need each other. When we make ourselves good planters AND good ground it's a beautiful thing. It means that we continue to grow as those around us blossom.

 

All this talk about planting and growing in the midst of Spring has me considering the gardening thing again...Lord help the world of flora. Maybe I'll just stick to fitness :) 

Proudly Peculiar

I'm different. 

And no, I don't like the song; I'm just stating a fact. Not only am I a different person than I used to be, but I'm a little different than those closest to me. It makes life a little uncomfortable sometimes. There are times when it seems like I have more in common with my faraway Facebook and Instagram buddies than I do with those closest to me. It sucks not having a friend to meet me at Planet Fitness at 5am. It sucks not having anyone at the finish line cheering me on. It sucks...but it's made me stronger and I've grown to like working out and running alone. Not everyone understands my motivation. And that's okay. Until I traveled this road I didn't understand it either. I was reminded of my differentness recently when talking with two of my friends about my upcoming cruise. 

In ten days my family (basically, me and my three little boys) will be setting sail for the Bahamas. Am I looking forward to the relaxation, festivities, and food? Of  course! But I'm also going to stick as closely as I can to my plan. I've already printed out my workouts for the day and plan on checking the policy on bringing food on to the ship (who does that??) so that I can bring my protein powder, bars, and pre-workout powder. I already know that some of my allowable 12 beverages will be almond milk for mixing with my shakes in my shaker cup. 

I haven't always been this diligent. 

                                                  

Carnival Cruise Dec 2009

In 2009 when I cruised with my Mom and my aunts I didn't even bring sneakers. When they went to the sky deck to workout I walked around the track in my flip flops. I remember that I signed up for a yoga class and did it in my denim skort and flowery (non-activewear) tank top. Fitness was not a factor in my packing!

My second cruise was after I caught the fitness bug and completed a half marathon. That time around I packed workout clothes and actually worked out while on board. The only time I ever enjoyed running on a treadmill was onboard that cruise while looking out over the ocean. Talk about motivation! My eating on the cruise, however, was not the best.

Carnival Cruise 2011

This is cruise number three and I'm in the midst of training for another half marathon and finishing up Jamie Eason's LiveFit program from BodyBuilding.com. Since January I've been working my tail off and  seeing results, so I don't want to blow it for four days. I'm in phase 2 of the LiveFit program and will be in week three of my half marathon training--and it's only a ten week schedule so every run counts.  

Going on vacation does not mean you take a vacation from exercising. Exercise is not something that I do just for poops and giggles. I do this because  my body needs it, it makes me feel better, it makes me look better, and I like it. Do you take a vacation from eating? Do you take a vacation from smoking cigarettes? Do you take a vacation from breathing? 

It's okay if people look at you like you're peculiar when you do things differently. It's okay if they don't understand. Have grace with them, but keep on practicing healthy behaviors and doing what you need to do to stay the course. Once upon a time you didn't understand. My hope, my mission in life is that those around me grow to be as peculiar as I am when it comes to their health. It's my peculiarity that keeps my blood pressure, cholesterol, and blood glucose in the "desirable" range. It's my peculiarity that allows me to switch between misses and juniors department versus the plus sizes. It's my peculiarity that has me steadily making progress while those around me have gained or stagnated. It's my peculiarity that inspires those around me to lead healthier lives. Being peculiar rocks ;P

Undigested Knowledge

"The great end of life is not knowledge, but action. What men need is as much knowledge as they can assimilate and organize into a basis for action. . ." ~Thomas Henry Huxley

Losing weight is not rocket science. I've lost weight by taking diet pills, following diet fads, attempting to starve myself, wearing contraptions and devices, even weight loss surgery. All these methods can work to lose weight, but once you get back to real life you tend to find all that weight you lost. The problem then, is not losing the weight (I actually prefer the term "shedding" instead of "losing" because when you shed something you don't get it back). The problem is maintaining a lifestyle to never get it back.

I remember back in the fall of 2009 I had to make the hard choice to give up my YMCA membership because I just couldn't afford it anymore.  At that time I was about six or seven months post surgery and was probably around 280 lbs and I was scared of gaining back whatever weight I had lost. I was also scared of not losing anymore weight. It seemed like everytime I got into a stride with the whole fitness thing life would throw me a curveball and I'd end up back in the dugout (I know nothing about baseball so that's the end of that metaphor!). I thought about how I could be active without depending on a gym, an instructor, any eqiupment, etc. The answer: running.

My first attempt at running was based on an article in Muscle&Fitness Hers that talked about interval training. I made up my own version of interval training and would hit the pavement in the evenings after putting the boys to sleep. . .then it got cold. It would be another six months or so before I ventured back into the world of running. I didn't know much about running so I read a few articles on Runner's World website and put together a training plan based on Hal Higdon and Jeff Galloway's plans. With my goal in mind and a little bit of knowledge I set off to make it happen.  Along the way I have picked up nuggets of knowledge and put them to use.

Why am I telling you this? I'm telling you this because the lesson I learned is that knowledge is useless without the application. I also learned that you don't have to every detail in order to DO something. So, again, why am I telling you this? Because too often we start our journey at a breakneck pace and get all this information on exercise, dieting, superfoods, supplements, etc and we go hard for a week. What is the use of all that knowledge if you're not doing anything with it?

The most effective thing you can do to get on the right track to fitness is to GET ON THE TRACK. Once you're on it you will pick up nuggets along the way to help you move more efficiently. So what that your sister is all into eating clean. For now, you just need to focus on eating better and clean it up as you go along. Mature in your journey before you start getting fancy. So what that your cousin does Crossfit five days a week. For now, you just need to focus on being ACTIVE on a consistent basis before you drop the deniro for something like that.



(No, this is not my foot.)



Do what you can with what you have, right where you are. My first jogs were in shoes that I bought from Goodwill that were about a half-size too small for running; my toenail turned black and fell off. Freaked me out! But from that I learned the importance of proper fitting running shoes. My first forays into preparing healthy meals for my family included a lot of processed foods. But along the way I've learned how to make better choices and how to eat healthier on a budget.

Your actions will net you results. If you stay on the track you will get better at it. I have people asking me for help all the time and my first suggestion for them is to exercise 3-4 times a week for 30-45 minutes a day for three weeks and track what they are eating (with adjustments made accordingly). Why? Because I want to see if they line up their actions with their words. I want to see if they are willing to invest the time in themselves. Are you ready to do something different to BE something different? It's not rocket science. . .it's applied science.

Marshmallow Anyone?

 Today one of my co-workers told me about the Stanford marshmallow experiment (don't break out the hot chocolate) and I've reflected on that study a few times today. Basically each child was offered a marshmallow but was told that if they could resist eating it for 15 minutes they would receive two instead of one. The purpose of the study was to understand when the control of "deferred gratification" develops in children. The part of the study that has had me thinking all day is the follow-up analysis. In a nutshell, those who exhibited deferred gratification were more competent and had higher standardized test scores as adolescents. "A 2011 study of the same participants indicates that the characteristic remains with the person for life."

Why did this interest me? Because for the past few days people have asked me about quick fixes for weight loss and I keep coming back to the same response: there is no quick fix. Instant gratification is just that, instant. Once the instant is done, so is the gratification. What I need people to really "get" and understand is that no matter what method you use for instant weight loss, your gratification is only temporary unless you change your diet and exercise behaviors. This is coming from a woman who had weight-loss surgery. I've known persons who had liposuction and who pop B12 pills/shots and HGH shots only to gain back whatever weight they've lost. Had I not made an effort to change my behaviors I don't know that I would feel as vivacious, strong, and ready to take on any challenge that comes my way. The behavior changes didn't just effect my weight, they effected how I live my life. Friends of mine have also had surgery and have lost the weight, but their lifestyles really have not changed. The only difference is that they are smaller versions of themselves. For some, that may be enough, but for us marshmallow defferers (yes, I made up a word) that is simply not enough.

If you are serious about changing your life and becoming healthier, then don't seek the instant gratification. When you step up to the starting line for this journey I want you to understand that the "win" is not the finish line, but rather in how well you travel along. Some may sprint out ahead of you and lose 20 lbs, but look around two months later and see if they have kept that off and if they are still losing. You are winning when you learn to navigate efficiently along the course. What do I mean by that? 

You are winning when you begin to see food as fuel and not this evil/Divine thing; it is amoral and has only the value we give it. You are winning when you can put off the instant gratification in order to bring your vision to fruition. You are winning when you use the other methods (surgery, supplements, wrapping, etc) as tools rather then "fixes." You are winning when you exercise because you're worth it and not because you hate how you look. You are winning when you enjoy the journey and exhibit grace with yourself because you know that you're in this for the long haul, not just some sprint to fit into a pair of jeans.

That is not to say that we should not have goals. On the contrary. Goals are milestones that confirm that we're moving in the right direction. Reaching goals gives us the momentum to keep moving forward, to keep practicing healthy behaviors. Those behavioral changes do not happen overnight. I've been at this seriously for about 16 months and with each day I have my "Es," "Ss," and "Ps"--for you non-kindergarten parents that's "Excellent," "Satisfactory," and "Progressing." I tell my team all the time, the goal is not perfection but rather consistency. When you are consistent in delaying gratification and practicing healthy behaviors, the reward is weight loss, increased stamina, increased strength and overall health. You will then notice that you view yourself differently; you begin to understand that YOU are worth the wait. YOU are worth the journey.