Sunday, March 13, 2011

Halfway There-My Advice

I am officially halfway to my goal...WOW and it feels so good! Now I know that this is where I have to kick it into high gear because I was at a plateau for about a month gaining and losing the same 2lbs until yesterday! I decided to take in more calories and switch up my workout...I just started TurboFire and am still doing Zumba 3x a week. I will get into what TurboFire is in another post but in hitting my halfway mark, I have learned the following:

1) Be honest with yourself- I had to be honest...when I hit 253lbs last May, I had to keep it real with myself no matter how much it hurt. I had to look at myself and say, "Krystle you are obese! You may be funny and a good person...but it doesn't change the fact that you are slowly killing yourself.

2) Had to have an "AHA" moment-Everyone says this, but you don't realize how true it is until you have yours. I was on an airplane on the way to California and by the skin of my teeth, got into that seat. Now we all know they make them small anyway, but I had to loosen the seatbelt all the way to buckle myself in! So embarrassing. Also, looking at a picture of myself in my under clothes that I had Brandon take in November of 2009....I was mortified to see myself like that.

3) Set a gameplan- I had to think of a plan of action. I knew that I had to change my eating and start exercising. I started off slow, because I knew that if I went all out in the very beginning it would increase the likelihood of me quitting. I did a 30 minute Leslie Sansone walk off the pounds deal and Disco Abs with Cheryl Burke. Also, I tried to make sure I ate breakfast everyday.

4) Don't beat yourself up- This is the hardest thing, because from mid September to January 1st I really wasn't working out, was lax on my eating and all of that. The most important thing about this though was I didn't throw in the towel. I stepped on the scale on January 2nd without having weighed myself in 2 months and had luckily lost 5lbs. I didn't get upset. I just knew that I had work to do...and I was going to do it!

5) Know Your Limits- Now I am a big advocate of not depriving yourself of things you like; however, you have to know where you are in your journey mentally. You have to know that you won't turn a lapse into a relapse. That means if someone offers you a cookie...are you going to eat just one or 10? If you know that you will eat more...then don't eat one AT ALL period! At least not until you are mentally ready for that. This also holds true for putting yourself in an environment where you shouldn't be...going to a party with lots of alcohol and bad food, going out to eat with friends, going on a trip. All of these things can be fun, but if you are not mentally prepared to make smart choices, you can completely sabotage yourself. Its not worth me.

6) Set mini goals- I knew I had 90 or so pounds to lose, but I had to break it down in increments and then reward myself by reaching these goals by a certain date. Sometimes looking at the big picture is great...but it can be discouraging when you hop on the scale and see a 1lb loss for the week and say, "How in the heck am I ever going to reach 90lbs!!?"

7) Don't look for confirmation- This is huge to me! We all like compliments and motivation...but you will find that there are people who won't give them to you because either they don't know how or they are just jealous. So congratulate and compliment yourself, since it is you who ultimately needs to be happy with yourself.

8) Helping Others- I have found that inspiring other people is what gives me the most motivation to keep going with my own journey. It is great to be a positive and reaffirming voice for others going through the same thing. I know that I'm not in this thing alone.

9)Be realistic- Weight loss is 80/10/10 80% nutrition, 10% exercise and 10% genetics! Don't start out by saying, "I want to look like Kim Kardashian or J-Woww". You may not eat what they eat or have the same genetics that they do. So just say, "I want to be in the best possible health and a healthy weight FOR ME!"

10) Don't Stop- I don't care if you read anything else! This is the most important one. You are going to have weeks where you don't lose or may gain, you may hit a plateau, but DON'T STOP! This is your health we are talking about. I had weeks where I would gain 2lbs and be pissed...but I didn't stop and even at the halfway mark I am not stopping until I get to my goal...period! You can do anything you put your mind to! So do it and give 100% everyday!

I have learned a lot so far and know I will learn so much more in the next several months. This is not a sprint...its a marathon! Keep going and you will be handsomely rewarded! I promise.

Can a Full Figured Woman Get A Break?! DANG

How long are we going to let society define what beauty is? When are we going to stand up and say, "I'm 5'8 and 160lbs and I'm just as beautiful as her!" ? Or "I'm 5'4 and 150lbs and I may have a little more to love but I am still a DIVA." ? What does it take and who do full figured women have as a mortar to carry the torch of non-skinny women everywhere?!

Here is the thing, I have nothing against women who are naturally slim and just don't gain your thing mama! However, I have banked my whole teens to mid twenties thinking that Marilyn Monroe was a size 10 and everyone loved her, only to find out that the size 10 of the 50's was really a size 6!! Really?! That was a blow to the ego! So who do we one! Maybe Janet Jackson or Tyra Banks...but as soon as the media starts whispering about weight gain...they drop the weight and run away, as if they forgot about that twinkie they had last week!

This is what I am going to say...define your own beauty. Find your healthy weight, and if it still isn't super model what! Hold your head high and STRUT everywhere you go...treat aisle 6 at the grocery store like it is your runway in Milan. This way people see that we are not going to hide behind bad posture because we are "too tall", black clothes because our hips are "too" wide...we are going to be confident in who we are because WE ARE beautiful...we represent the majority honey and last time I checked...majority rules! :)

The New Me?

I have come to a resolve that I am changing. It is a good transformation that I am going through...and one that I know is long overdo. At this point in my life, I have really come to grasp the idea that life is not a dress rehearsal and you have one shot at this thing! Now you may have different "acts" that you can start over but the show itself is going to remain the same. Why am I saying this? It is simple really, I never thought that I would turn into a fitness guru, nor do I think I will ever be...however, I have found that I get a lot of fulfillment out of motivating people to keep going!

I don't think I have ever had so many people tell me that I am inspiring! Like "Me inspiring?". I am just an everyday girl that reached the point of obesity and is trying to get my life back. Not the first one and won't be the last! But I have sort of made it my platform to promote health and fitness for those who are overweight or teetering as on that. Like I was just telling a good friend of mine, "I can't believe that I let myself get to the point of gaining 100lbs, but it is one of the best things that could have ever happened to me.". It is like the saying that God will break you ALL the way down in order for you to realize that he is in control and can help you, only to build you back up!

So I feel like I have turned a new leaf in my life and it is not all about me and my success, but the success of others as well. The more people I can inspire, the more they will go out and inspire and we can start a revolution!

Monday, March 7, 2011

New Opportunties to Help More People

Me...a coach! I have officially signed up to be an Independent Team BeachBody Coach, and I couldn't be more excited! For anyone that doesn't know Beachbody is the company that programs like P90x, Insanity, Brazilian Butt Lift, Body Gospel, TurboFire, Turbo Jam, RevAbs, Slim in 6, and so many more fitness programs. There are also things under Beachbody like Shakeology, Activit Vitamins, and so much more! Although, I now sell these products... My main focus will be coaching others who are on a weight loss journey.

I was so happy that my Upline Coach Ami Novak approached me about the wonderful opportunity. I really feel that this is something that will bring me a tremendous amount of fulfillment since I know all too well about the journey and the ups and downs that come with it. So please if you know anyone or you yourself are interested in losing weight and just need that extra push or "mental and emotional" personal trainer...I am here! All I want is everyone to be successful and live the best possible life and the life that they deserve!

3500 Calorie Deficit

So here is the "skinny". I am sure that most people have heard that it takes 3500 calories to gain a pound of fat. Well if this is the case, then all one has to do is create a 500 calorie deficit a day between what is consumed and what is burned. Now you have to remember that you have a RMR or Resting Metabolic Rate so it's not like you eat 1700 cals and and burn 2200 calories :).

Now with this being said, strength training is key here so that you are losing fat and not muscle mass. So think to yourself...are you creating enough of a deficit a day? Here is a formula....

Step 1:

Your current body weight x 10 =RMR

Step 2:

Calculate your Daily Activity Burn (DAB)

A) Sedentary RMR x 10% = DAB

B) Moderately Avtive RMR x 20% =DAB

C) Very Active RMR x 30% =DAB

Step 3:

Add calories burned from your Daily Exercise (DE). This varies but choose an average

Step 4: Subtract you calorie deficit or Surplus (This is the deficit that creates your weight loss). A 500 cal. deficit 7 days a week is 1lb a week. But be careful not to go over 1000 cals worth a deficit.

Step 5:

RMR + DAB + DE - CD= Your Calorie Target

Try this out if you are at a plateau and this can always be tweaked...Good Luck!

Addressing Your Fears

In the weight loss journey, it is natural to have fears. Many people fear they won't meet their goal, that they will still be unhappy with how they look, they will gain the weight back, how they will look afterwards, and so many more. I myself have feared that I wouldn't meet my goal and if I would I look.

Well as all these things are is also important to address the fear throughout your journey. One must always celebrate their achievements and remember how far they have come. Also when having a fear of not achieving your ultimate goal...ask yourself why you are doubting yourself. Have you tried at something previously and not succeeded? If so, why didn't you? Is your mindset different this time around?

It is also crucial to understand that the fear of the unknown can be just as scary. However, it can be exciting! Think back to your very first day of school or a job....:ow did you feel? Did you feel anxious, scared, didn't know what to expect? Probably all of these...but how did you do?...I bet you did just fine after some getting use to, right? And this is exactly how you will do with this!

You can do ANYTHING you put your mind to!! Period. You cannot let your fears consume you! God gives us all the tools we need to succeed! He doesn't give you a heart of fear or worry...but one of confidence and determination! So its our job to use it. There is no need to fear something that is completely in your control! Stop fearing and start living!