. . . so, I have to admit: I haven’t worked out since Sunday, May 8. That’s almost 2 weeks! From personal illness to a husband that went out of town for 8 days . . . I just haven’t found — no, I just haven’t MADE — the time.
In spite of this, my weight loss continues. 142lbs to 126lbs. I credit the vast majority of the pounds lost to being consistent with my morning Greek yogurt routine, my afternoon Shakeology lunch replacement shake, and sensible dinners. I’ve watched my carb intake, cutting virtually all sugar, pasta, and heavy breads from my diet, and I continue to look for protein-rich and fiber-rich foods.
I’m sure that by now I sound like a broken record, but guys — diet is huge. I’m not for a moment dismissing exercise. It is, without a doubt, crucial to your health and necessary for achieving/maintaining your weight-loss goals, but sometimes life’s circumstances just don’t allow the time for it.
(Having said that, I jump back on it today! Wish me luck!)
mind over moo tip no. 7
It doesn’t take any extra time to eat right. Just do it. (Short tip, but that’s really all that needs to be said!)
The answer is: who cares? Get over yourselves.
mind over moo tip no. 5
Quit worrying about what people think.
Grunt. Groan. Sweat. Make goofy faces. Fart on occasion and refuse to apologize.
Working out hard is hard. Are you worried that people who are in better shape than you will laugh at you or think you’re a weakling? Don’t you know that they had to travel a similar road to achieve their results?
So stop it. Stop it now. Do your best and forget the rest.
After all . . . you couldn’t look THIS ridiculous. 🙂
I can’t do much of anything without music, and working out is no exception. I wanted to share my current workout playlist. It is ever-evolving and I have no doubt that some of it will make you scratch your head and say, “HOW does she get motivated by THAT?” Most people I know workout to hardcore techno/rock . . . (ya know, high energy stuff), but this list works for me.
What are some of your favorite workout songs? Feel free to share in the comments section!
Without further ado, here’s my cheesy list:
- The Cave – Mumford and Sons
- Dixieland Delight – Alabama
- Drive South – Suzy Boggus
- Float On – Modest Mouse
- Mercy Mercy Me – Robert Palmer
- God Is With Us Now – Gateway Worship
- Life’s Highway – Steve Wariner
- Mexico – James Taylor
- Jesus Is My Help – Hezekiah Walker
- Hearts on Fire – Rocky IV Soundtrack
- Rain King – Counting Crows
- Rolling in the Deep – Adele
- Saturday in the Park – Chicago
- Send Me On My Way – Rusted Root
- Small Town Girl – Steve Wariner
- Solsbury Hill – Peter Gabriel
- Take Me Out – Franz Ferdinand
- That’s Right, You’re Not from Texas – Lyle Lovett
- Use Somebody – Kings of Leon
- Victory – Gateway Worship
- No Easy Way Out – Rocky IV Soundtrack
- Ventura Highway – America
- What Can I Say? – Boz Scaggs
- Calling On You – Stryper (yes, I’m serious)
- You’re Beautiful – Phil Wickham
- Ordinary – The Alternate Routes
- Tarantula – Bob Schneider
- To Be Young – Ryan Adams
- Burning Heart – Rocky IV Soundtrack
- Training Montage – Rocky IV Soundtrack
mind over moo tip no. 4
Everyday . . . just do something. — If you’re going through your day and realize that just don’t have time to do your usual workout routine, don’t beat yourself up, and DON’T give up entirely. Even if it’s a 20-minute run or 15 minutes on the floor doing abdominal exercises, don’t let a day pass when you don’t devote part of your day — even what may feel like an insignificant portion — to fitness.
Last night, my P90X plyometrics workout (which is usually about an hour) was cut short by 22 minutes. That’s okay! I did as much as I could before I had to hop in the shower to get cleaned up for worship band rehearsal. No biggie . . . I just pushed extra hard for that 38 minutes, and you know what? I didn’t feel like I failed at all.
I know what you’re thinking . . . is this another conspiracy theory similar to the Y2K millennium bug scare? Not at all.
I can weight train all day, and I love the muscle-building routines that I’m enjoying with P90X, but regarding my cardiovascular health, I’m in bad, bad shape. I get winded walking up a few flights of stairs. It’s just embarrassing.
Enter: Couch to 5K. My neighbor Kadee started this 9-week running program early last year and she is now running 1/2 marathons (and has lost a TON of weight). I have been amazed with her success, and I think she’d tell you that she was in NO better shape than I am when she got started.
I’m only one week into this nine-week program and I love it. The weather has been beautiful, so it’s a great time to get outside and push yourself.
Are you ready? See below for tips . . .
mind over moo tip no. 3
Try the Couch to 5K program for two weeks. Just try it! The first week is so easy. It’s basically a 5 minute warm-up walk, then alternating 60-second runs and 90-second walks, and then a 5-minute cool down. (I am actually doing 90-second runs and 60-second walks because I needed more of a challenge, and I’m considering skipping forward a couple of weeks.)
A few pointers:
- Purchase the C25K iPhone app HERE. The app will keep track of time for you and give you voice prompts so you’ll know what to do, (ex. “walk” “run” “5-minute cool down”). It also allows you to import songs from your iTunes on your phone into a playlist that you can listen to your music while you run. (The prompts just chime in over your music.) Additionally, you can link it to your Facebook or Twitter and post information about your workouts to share with others.
- Buy a good armband for your smart phone. I got this one at Academy for just $14.99
- Buy some good headphone earbuds that will stay in place. Mine were only $6.00!
- STAY ON SCHEDULE with the plan! You can do it!
. . . and my biggest word of advice: DON’T WORRY ABOUT WHAT PEOPLE THINK. Okay, so maybe you can’t get out and run for 30-45 minutes straight. Who cares? This isn’t a contest. Your neighbors aren’t laughing at you, and if they are, they’re probably doing it while they’re chowing down on a box of Twinkies. Just do your best, and forget the rest.
mind over moo tip no. 2
I have discovered the secret to curbing my hunger all morning:
my breakfast everyday
GREEK YOGURT (and add a packet of Truvia)
If you haven’t tried it, I suggest that you do! I have tried both the Yoplait and Dannon varieties, and they are both great. The Yoplait has a few more carbs but it also has two extra grams of protein. Buy the plain yogurt and NOT the kinds with fruit — too much sugar!
Give it a try! You’ll notice that the high amount of protein really does satisfy your hunger. I eat a low-fat cheese stick in the car on the way to work, grab a cup of coffee when I arrive, and then wait until about 8:30am to eat my yogurt. That holds me off until about 12:30(ish) when I get home and have my daily Shakeology — (click HERE to learn about Shakeology and to order it for yourself through my Beachbody coach Brock.)
*NOTE: Sorry for not being more consistent with the blog. My goal was to blog daily, but I have just been so busy. I’m going to make a renewed commitment to be more diligent about journaling and sharing my experiences . . . so in about a week, be looking for another apology very similar to this one! 🙂
Consistency. It’s my biggest struggle, not just with health and fitness, but with most things in my life. Up and down and up and down — it seems to be never ending.
I’m down 10 pounds, and it wasn’t even really that hard, but I know what WILL be difficult is keeping it off, and pressing on to achieve more.
With this in mind, here are some motivating quotes that I found from various folks:
I pray to be like the ocean, with soft currents, maybe waves at times. More and more, I want the consistency rather than the highs and the lows. – Drew Barrymore
Don’t dig your grave with your own knife and fork. – English Proverb
Part of courage is simple consistency. – Peggy Noonan
Strength does not come from physical capacity. It comes from an indomitable will. – Mahatma Gandhi
It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through. – Zig Ziglar
- If I want to be great, I have to win the victory over myself . . . self-discipline. -Harry Truman.
From time to time, my mirror speaks to me, taunts me, and occasionally, encourages me. I thought I’d share a few things that I’ve been hearing it say lately. (Also, be look for my “mind over moo tip of the day” at the bottom of this post.)
- Are you planning on standing in that (very awkward) position all day? If not, than it’s probably not practical to wear that.
- Okay, that thing you just did? That wasn’t sexy. Don’t do it again.
- You do know that he married you, right? What are you so worried about?
- Well, yeah, they aren’t sitting up as high as they used to, but it would look pretty silly if they did. (Please remember that you’re 34.)
- Well, in your defense, dimples are kind of cute. No, I don’t guess they have to be exclusively your face . . . why?
- You know that you can’t wear your ponytail that tight all day just so your face will look tighter. It will give you a headache. (We’ve been through this before.)
- Get over it. Your daughter is going to be hotter than you. It’s okay. (It’s okay.)
- Yeah, well, it probably wouldn’t jiggle so much if you’d quit creeping into the bags of chips at night.
- I’m about to suffocate from the self-tanner fumes. Would you please open the door? You do know that being tan doesn’t actually make you thinner, right? It’s just an illusion.
- Remember that verse about being fearfully and wonderfully made? Yeah, that’s in the Bible, which is the Word of God, so . . .
mind over moo tip no. 1
STAY OUT OF THE KITCHEN! I’ve noticed that my target calorie intake gets wrecked, not at meals, but when I’m in waltzing through the kitchen for various things. I’ll grab a cracker here, a cheesestick there, a spoonful of peanut butter, an oreo, a ribeye . . . you see where I’m headed with this.
Here are some suggestions to help you stay OUT of the kitchen and ON TARGET with your goals:
- Plan ahead! This is especially hard for stay-at-home parents who are in and out of the kitchen all day grabbing things for the little ones, but if you make meals for the kiddos the night before, you can get them in the kitchen and fed more quickly. Less time in the kitchen means less snacking!
- Make meals for the next day in the evening AFTER you’ve eaten a good dinner. This will keep you from snacking AND will help you prepare smaller portions. If you make meals while you are hungry, your eyes will be bigger than your stomach and you’ll make larger portions than you need.
- Keep the food off the counters. It’s easy to leave cookie jars and bags of chips out on the counter, but keeping them out of sight will go a long way in fighting temptation.