Fit In Real Life

Hey...I Was Eating That

I'm back from my New York City trip and, just as I suspected, it was a whirlwind of meetings, educational sessions and lots of networking with other writers. Being stuck in stale, windowless rooms for hours on end is way too draining for me, so I had to sneak out for a bit in the afternoon to wander the streets of Manhattan and get a dose of fresh air. Fortunately, New Yorkers move really fast, so I got up to a semi-aerobic pace and felt justified in calling my walk exercise.

Food-wise, it was pretty much all carbs, all the time. I'm a girl who needs her protein, so counterbalancing that was tough, but essential. I started with a package of almonds that I bought on the train, then rounded out my day with a small plain cheeseburger and a grilled chicken-and-red pepper sandwich. Saturday morning's breakfast was all about croissants, Danish and other assorted pastries, so I took a few bites of a muffin and hoped for the best at lunch. Unfortunately, I got held up talking to people after my session ended and by the time I made it to the luncheon, I'd just about missed the salad course (it was doused in dressing anyway...blech!). When the entrees came, I quickly evaluated the plate of steamed vegetables, rice and baked chicken and went straight for the chicken and broccoli (my favorite!). Good thing I did -- the wait staff was on some sort of speed mission because they started bringing coffee and clearing plates before I was half-way through my chicken. Oh, well...now that I'm home, I'll be detoxing a bit today with lots of water, veggies and, of course, plenty of protein. 

A Blast From My (Weight Loss) Past

My husband and I took the kids to the grand opening of a local steak house on Friday night, where we treated ourselves to a "blooming onion" appetizer -- you know, that deep-fried spicy onion thing that everybody just kind of rips into? He loves it, but it actually makes me feel sick after a few bites. Did you know those things are about 2,700 calories? So, if only three people are eating it, well...you do the math. We got about half-way through ours and when the waitress came by to refresh our drinks, I told her to take it away. My husband looked horrified, but later he said, "I'm glad you told her to take it. I would have just kept eating it."

Exactly.

So there I was, feeling all virtuous, and then who do I run into on my way out the door? Nicole, the personal trainer who whipped me into shape when I was writing last year's Weight-Loss Diary column for Shape. I haven't seen her since my column ended and when we hugged, I swear she was feeling for body fat through my coat! Just kidding, but I do remember thinking, "I hope she can't smell that damn blooming onion on my breath."

Of course, it doesn't matter anymore, anyway. These days, I'm accountable only to me when it comes to what I've eaten and how much I've worked out. But seeing Nicole was a good reminder of the discipline and effort it takes to take weight off -- an effort I'd rather not have to make again anytime soon.

A (Slight) Course Correction

Last week, I posted about stepping on the scale for the first time in six months and seeing that I'm up five pounds over the goal weight I set for myself -- and achieved -- when I was Shape magazine's 2007 Weight-Loss Diary columnist. I'm pleased with that result, since I haven't given healthy eating or exercise nearly the same amount of attention as I did when I was actively trying to lose. Fortunately, my "weigh-in" coincides with the end of what I lovingly refer to as the Birthday Bonanza in our family. We've got three birthdays in March, which equals a lot of cake and other rich party foods that aren't normally part of my everyday eating.

While I'm perfectly OK with being up five pounds from an objective standpoint, I know that getting back on track with eating and exercise is an important part of keeping pounds away. Here's the thing: I can't allow myself to be fooled into thinking that maintaining this weight loss and keeping my body at a healthy weight isn't something I won't have to work at for the rest of my days. I don't mean that in a scary, obsessive way. But asking myself each and every day, "What did I eat today?" "Did I move enough today?" is what will make the difference over the long term.

Now's the time -- when I'm up just five pounds and the month of birthday celebrations is over -- to re-set my course a bit. I can hear my dietitian, Melissa, telling me to "focus on just one thing at a time." This week's focus will be to up my strength training (all this walking has been great, but I haven't been as diligent about picking up the weights). I've scheduled two strength workouts in the weight room this week, knowing that not only will this work improve my muscle tone, but that building muscle will also boost my metabolism.

I'm not going back into active weight loss mode, but I am going to try to nip the gain in the bud before it becomes a Herculean task.

Downtime

Sorry I'm late to post today -- I spent part of the morning doing a call-in interview on a live radio show. Talk about pressure! The show was about life coaching, so my former life coach Pavitra Ciavardone invited me to call in to talk about my experience with being coached for the Shape Weight-Loss Diary project. I also got to talk about the book I'm writing on mothers, daughters and body image. I was a little nervous, but it was actually fun. The show is usually archived, so I'll be sure to post a link when it's up so you can all hear my debut, if you're interested.

We're off to start the celebration of my 40th birthday, so I'll be off Monday, but back on Tuesday with a new post -- probably about the challenge of eating healthy while celebrating. See you next week!

Priorities in Action

I write a lot -- and we hear a lot -- about the importance of prioritizing when it comes to living a healthy lifestyle. Making time to eat right and work out doesn't just happen; there's often a shift, whether it's of the calendar or of the mind, that has to occur for us to put our health first. So why does it induce such guilt in me when I decide to make myself a priority?

Today is a classic example. I'm working hard to meet a June deadline for my book, so scheduling solid blocks of writing time is my number-one work priority right now. My other projects -- all with deadlines of their own -- fit in around this scheduled book-writing time. This morning, I was supposed to attend a parent meeting at my kids' school to give feedback on certain topics related to the future of our school district; however, I serve on a particular committee at the school, which met yesterday. I gave my feedback during that meeting, so I didn't think it was really vital that I attend this morning's meeting. Instead, I opted to skip it and head out for a power walk, knowing that I write best after a workout and that I wouldn't have another pocket of time to get a walk in today.

Normally, I'd have skipped the walk and gone to the meeting because that's what was expected of me. But I'm working hard to make my health a priority, so I made a different decision. It felt pretty uncomfortable, actually, but I've spent enough time in the gym to know that growth doesn't come with a bit of discomfort.

I Lift Alone

It's taken me a long time to understand that I'm a classic introvert; I enjoy people -- talking and laughing with them -- but then I need to be alone to recharge my batteries. I'm well suited to a writer's life, which involves talking on the phone quite a bit and getting out into the community from time to time. But mostly, on a daily basis, it's just me, sitting at a desk with my thoughts. Deadlines frame the overall picture, but my work day is driven by me. And that's the way I like it.

I've been thinking about whether the same is true of my workouts. Countless magazines advise us to "get a workout buddy" when we're trying to stick with an exercise program, the theory being that having someone waiting for you at the gym will motivate you to actually get there. But what happens once you get there? A new study says people who work alone may in fact be more productive -- and I'm thinking that translates to workouts as well. According to the research, when you can see a partner performing a task, that causes you to perform your own task more slowly. I've certainly seen the opposite to be true -- walking outside with my long-legged friend, Julia, definitely makes me pick up the pace.

In the weight room, though, I feel more productive if it's just me and my music. The few times I've tried lifting with someone else, I've felt off my game and not as focused. What do you all think? Do you feel like you get a better workout when you're alone or when you're working out with a partner?

Ask the Life Coach: Following Through

Pavitra Ciavardone, my life coach on the Shape magazine Weight-Loss Diary project, is back today with some thoughts on following through on the goals we set for ourselves.

Q: I'm great about setting goals, but not so great at following through. What's the best way to keep myself on track to meet a goal?

A: My daughter, who's turning 20 this month, has been a collector of inspirational quotes ever since she was a little girl. There's a mug in my kitchen cabinet that screams out for attention every morning while I'm making my coffee. It says: "What would you attempt to do if you knew you could not fail?"

Wow! Every time I read that, it gives me a jolt far more energizing than any amount of French Roast ever could. The way you answer that question will probably give you some insight into why you get stuck on the "follow through" part of reaching your goals. We all get off track sometimes, especially when we experience some form of fear -- whether we're aware of it or not. That's when we start making excuses, and those excuses inevitably sabotage even our best intentions.

Here are some practical things to try when you find yourself getting off track:

• Use the familiar "chunk it down" approach. Break tasks into manageable pieces so you don't get overwhelmed.
• Set timeframes or deadlines for accomplishing smaller goals that feel realistic and achievable to you.
• Use a checklist or create a system that maps your progress (use a computer, posters, wall calendars, corkboards, pushpins, etc.). Use your imagination and have fun!
• Reward your successes, and keep the momentum going by building on them, one after another.
• Remember your "why" every day. Why did you set these goals for yourself in the first place? Why do want to reach them? What's the payoff for you?
• Take 100 percent responsibility for your choices. Five years from now, what will your life look like if you reach your goals? What will it look like if you don't? Know that the decisions you make each day will impact your future.

So, what do you choose for yourself?

If you need a little motivating advice or have a question for the life coach, let me know.

"Plan B" in Action

After working all morning yesterday, I had great plans to leave for the gym at about 11 a.m. to beat the lunchtime crowd. I had it all mapped out: first, I'd hit the weight room to work shoulders, and then I'd do a half-hour on the elliptical. Wouldn't you know the school nurse called at 10:20, asking me to come and pick up my sick kid? That's pretty much the way things tend to go around here.

Still, I was really looking forward to my workout and I didn't want to skip it, so I decided to make a go of it at home. The heaviest dumbbells I have here are eight pounds (time for an upgrade, I think), but I was able to get in a decent shoulder set. Using my dumbbells, I did seated shoulder presses, Arnold presses, side raises, front raises, shrugs and rear delt flies (three sets of 15 on everything). I followed those with a half-hour of cardio using a Leslie Sansone tape (a bit goofy, but still a decent workout if you get into it).

I'm proud of myself for sticking to my workout, sick kid and all. The reality is there'll always be something that comes up and threatens to throw me off track. And there are those days where I just have to surrender. But if I'm willing to be flexible, I can usually find a way to do something -- and if you've ever danced around your living room, you know it's way more fun than a treadmill workout.

Join us tomorrow when Pavitra Ciavardone, my life coach during my year as Shape magazine's Weight-Loss Diary columnist, will be here to talk about taking the first step toward reaching your goals.

Ahhhh....

  I've finally moved into my new office space and you may be wondering why I've posted a picture of my exceptionally clean desk. It'll probably never look like this again, so I felt the need to document it as proof that for one brief moment, I was in fact supremely organized. There's something seriously freeing about knowing exactly where everything is.

I'm sure you're thinking I can't possibly tie this into health and fitness, but indeed I can. According to the experts over at LifeOrganizers.com, staying organized will give me "more than enough" time to plan healthy meals for my family and fit in exercise (Check out benefit number six on their list). While I'm not so sure about the "more than enough" part, the reality is I do feel less overwhelmed when I can actually find my stuff. Maybe that'll translate into more time to maintain healthy lifestyle changes. Of course, keeping my desk this neat might turn out to be the biggest workout of all.

Kick Your Own Butt!

When you lose weight as publicly as I did, there's a certain amount of pressure to keep it off. Yeah, I want to keep the pounds off for the health of both my body and my mind, but I'm also not above wanting to prove to the nay-sayers that it can be done. Here's the reality, though: It's hard.

As Shape's Weight-Loss Diary columnist, I was getting paid for the roughly two hours a day I'd spend in the gym. Not anymore. I also had the full support of my trainer, my nutritionist and my life coach. If I struggled, my team would quickly go to work, advising me how to work through whatever issue I was facing. Now, my team of three is just me, myself and I. Not that I'm complaining, mind you. The Shape column was a once-in-a-lifetime opportunity to focus completely on myself and get paid to do it. But life on the outside has been a bit of an adjustment.

Last night, as my husband and I watched The Biggest Loser, I marveled at the amount of weight the booted contestants were able to lose on their own. My ever-skeptical husband pointed out that he was pretty sure they still had help after the show. Maybe they did. All I know is that once my program with Shape ended, I went a little nutty. I skipped out on going to the gym regularly, and helped myself to larger portions and a few extra desserts. I didn't want to think about calories, body fat, the scale or any kind of regimen. And though I didn't do enough damage to put on a significant amount of weight, I did feel a few pounds creeping on.

It was what you'd call a lightbulb moment.

I assumed that after such an intense year, sticking to a healthy lifestyle would be a snap. It isn't. I also assumed that once I reached that magic goal weight number, my work was done. It isn't. Maintaining a healthy weight isn't effortless and coming to terms with that hasn't been easy. Now, though, I'm aiming for a balance of healthy eating and regular exercise. And it's all up to me.