Implementing What Works

When I think of my weight loss or lifestyle change I remind myself of the three previous attempts that I was not successful.  So, what went wrong?  What could I have done differently?  Why was I not successful? Why did I wait so long before implementing support networks?  What was the missing link? What have I learned now that has made a difference?  What contributed to my being successful this time?

As you may know, questions are great to have and there is never a question that's not worth asking or inquiring about.  With questions comes knowledge and with knowledge comes wisdom and with wisdom all things become possible. 

 I have come to a significant realization that holds the answer to all of my questions.   I am convinced that being awakened, having consciousness (awareness) and being self-disciplined are the key essentials that were missing for myself being able to succeed.

What has been working for me this time?   Well, it hasn't been just one thing it has been a compulation of many different things.  To be more concise, the things being discussed here are actually disciplines that have become self-disciplines.  I am aware that it is absolutely essential that I implement these disciplines on a daily basis especially if I wish to continue to see results with my lifestyle change.

 What are my disciplines and what do I mean by self-discipline?  My disciplines are the implementation of what has been working on my journey and self-discipline is having self-control. With self-discipline, you take charge of yourself and your own life's trajectory.  Does this mean we go it alone or we can't ask for help, absolutely not.  On the contrary, this is what inevitably worked for me.

The following is a list of techniques that worked for me.  I began with all of these techniques 29 weeks ago and I continue with all these techniques today. It is absolutely essential that I continue with these techniques until my behaviors are completely modified.  Because of what I have learned from this process I have made all of these techniques my disciplines; some are daily, some are weekly, but they are all part of my daily and weekly routines.  Why, you might ask?  Because I have consistent results and working all of these techniques is paying off for me.  Will I ever loosen the reigns?  Yes, absolutely, but not until I have reached my goal weight and been successful with  3-6 months of maintenance.

So, what worked for me and what continues to sustain me on this journey?

• Focus
• Commitment
• Determination
• Self-discipline/self-control
• Perseverance
• Patience
• Making healthier lifestyle choices
• Being connected spiritually
• Being able to ask for help/support
• Psychotherapy/counselling to address emotional eating
• Strong support network
• Professional trainer
• Change in diet
• Drinking 2-4 litres of water daily
• Attending the gym
• Finding other means and activities to move the body more
• Strength training 3times a week
• Cycle classes 2 times a week
• Keeping a daily journal
• Keeping a daily food log
• Weight watcher's meetings
• Believing I can do it
• Never, Never, Never, Never, Never, Never give up!!

The reason I was not successful before is because I had no disciplines and no self-discipline. The trick I learned this time was to implement everything together like a functioning machine each part is needed to run and function at its best with positive results.

My body is heathier, happier and functions at a more premium level than it once did.  I love the results I am getting and most days I feel like a brand new person living in a healthier and more functional body.  I know at a deeper level with consciousness and with being awake that it is absolutely essential that the disciplines I do today  I must continue to do the same disciplines tomorrow if I wish to continue seeing results.



The Power of the Mind

Something I have become significantly in touch with has been the power of my own mind.  It is interesting how much more aware I become when I remain conscious and awakened.  In essence, I have become the observer of my thoughts, my experiences, and with what’s cultivating within the confines of my own mind.  I have also noticed how I have become not only the observer, but the master of my experiences.   I find that when I remain in the moment I also remain conscious and this is where my true power lies when it comes to challenging a mind that is both disempowering and undisciplined.

My mind is so powerful that it tries to sabotage me daily.  I have become aware of the power of my mind especially through my lifestyle change.  I have learned that I cannot fight with what’s happening within my mind without consciousness.  For if I am not conscious, I would not be the observer nor would I be successful with challenging and working within the confines of my mind.

I remember a particular incident where my mind was so powerful that it affected me psychologically. I have been on this life changing journey for 29 weeks and each week I have consistently lost weight, however; it was this one weigh in that I actually gained .6 of a pound.  Well, I felt like it was the absolute end of the world. How could my body do this, how could it betray me especially when I have been doing everything the way I have always done, eating healthy, sleeping well, exercising and drinking plenty of water. I fell into a funk, had I not been consciously aware I would have fallen prisoner to my old unconscious behaviours.  I felt it all, the inner struggle, the fight within my own mind, and what quelled the storm was consciousness and the power of healthier choice.

Remember, it's not about the weight, it's about what was taking place, psychologically, in my mind.

The week prior to my body showing this .6 gain I had a 4 pound loss.  This is a significant amount of weight loss in one week and likely a shock to my body.  I learned that my body is a wise machine.  Interesting though how the week after the .6 gain I lost 1.5 pounds and continued to do so.  I learned that I need to stay the course no matter what the scale says and that my body will fluctuate accordingly and if I remain focused and continue to, persevere, my body will continue to let go of the excess weight and the body fat.

It takes time to create change and for the body to transform body fat into muscle.

I cannot stress enough how powerful the mind was and what it took for me to move through that process.  Without the consciousness I am convinced that I would have reverted back to my old behaviours which would have only led me to have gained the weight back again and to have given up on what I had worked so hard to cultivate.

This was a great experience for me; I learned through this experience that remaining focused, committed, determined, patient, disciplined and by persevering with consciousness I was successful at staying the course.  It was also extremely helpful when I wrote this experience in my daily journal and spoke with my trainer about my experience.  The support was absolutely essential in this process.  It was great to articulate what was happening in my mind and more pertinent to this process was the support I received and the validation of this experience being very much a part of the wellness process.

One more important thought, because I exercise daily I feel the benefits of my mental stability.  I attribute this stability to my success with battling the mind.  So it is evident that even though I was being challenged I had the armour to battle this challenge.  Now I recognize when I have other experiences of this nature, regardless, it is a battle, a battle within the mind.

   

Physical Wellness

Physical wellness is defined as the quality or state of being in good health; it is the process of learning about yourself and allowing yourself to engage in new and healthier behaviours that are likely to result in a significant lifestyle change remembering and being mindful that with consistent and daily discipline your health will become more optimal and rewarding. Being committed to your own physical wellness is the best place to begin. I make reference to this because it is important to recognize that you can only help yourself to achieve the level of wellness that you are seeking. If you can remember that your physical wellness is a choice and a way of life that is more accurately described as a, lifestyle change, you can then make the decision to improve and focus on your physical wellness. It is worth while remembering that your physical wellness is an ongoing process that involves self-responsibility, personal time, focus, discipline, determination, perseverance, and of course commitment. Through physical wellness you can begin the process of improving your body and the quality of your life. Physical wellness also improves the state of feeling well in your body, your mind and your spirit. When you take care of yourself physically your mind and your spirit also reap the benefits. This becomes a body, mind and spirit discipline.

Remember, your state of being signifies a presence of positive health and quality of life as well as exemplifies the awareness and movement toward a more successful existence. What you put into your body makes all the difference with how your body will respond. Physical wellness is the condition of being in maximum physical and behavioural health; it is the condition of good physical and mental health, especially when maintained by proper diet, exercise, and habits.

When assessing your diet it is important to include and or implement your daily macronutrients (nutrients that the body uses in relatively large amounts such as proteins, carbohydrates, and fats.) and micronutrients (nutrients that the body requires in smaller amounts, such as vitamins and minerals) into your daily diet regime. You may ask, what are proteins, carbohydrates and fats?

Protein (a group of amino acids that are needed for the body to produce energy) can be found in plant form or animal form foods, for example, plant form foods include such things as quinoa, nuts, almond butter, flax seeds, hemp seeds, brown rice, beans, and different types of seeds. In animal form foods protein can be found in such things as eggs, chicken, fish, turkey, beef, seafood, and pork.

For carbohydrates (A major class of foods that includes sugars and starches) you can eat a wide variety of foods, for example, vegetables, fruits, whole grains, nuts, seeds, and beans. The list is broad, but our homework is finding what foods fit best for us. I encourage you to develop a new list of foods that you can incorporate into your new healthy diet.

Fats are a very important component of our diet, therefore; it is important to mention that there are both good fats and bad fats. For the purpose of this article I will focus on the good fat only. The fats that you are looking to add to your diet include both plant and animal fats. You can find the healthy fats in the following foods, nuts, seeds, almond butter, coconut oil, olive oil, avocado, fish, eggs, and even beef or pork. It’s important to remember that you need healthy fat to help burn body fat.

Water is another vital essential nutrient for a healthier body and lifestyle. Did you know that 75% of your muscles are water? Water is so vital that it is required to transport nutrients, and to eliminate waste from your body. There are a few ways to gauge how much water you should drink daily. You can take your weight in pounds and divide it by two, this determines how many ounces of water you should drink daily (Wright, 2010). You can also take your body weight and drink one litre of water for every 30 -40 pounds of body weight. This calculation is dependent upon the level of your exercse program (Young, 2005). Make a wise choice today, start choosing water as your drink of choice remembering that caffeinated drinks dehydrate your system. For every caffeinated drink you have it depletes your system of two glasses of water. This is telling you that you need to drink two glasses of water to make up for every cup of caffeinated drinks you have throughout your day. If you are wondering why you may be dehydrated this information may be helpful.

Sleeping is vital for renewal and ultimate health.  They say our body is regenerating and healing itself while we sleep and are in rest mode. It is equally as important to make sure you are getting enough sleep each night. A guideline to keep in mind is between 6-8 hours, however; keep in mind that each person is their own individual and may require more sleep.

                                                                  

Let’s not forget the importance of having a regular fitness schedule for you to attend the gym, swim, walk, run, or whatever it is you enjoy doing for the purpose of keeping a healthy and vibrant body, mind and spirit. No matter what the exercise it’s important to move your body more. If you can remember the vital components that we have discussed and begin to slowly implement changes into your lifestyle you will have the ability to develop a healthier, more vibrant and energetic you. This becomes possible when you are willing to create the necessary changes and then focus and remain committed to see your new changes through to fruition and success. Believe in yourself and trust that you can create the changes you wish to see.

My Lifestyle Journey: A New Beginning

My journey with my own lifestyle change began the last week of December 2010.  It was at this time that I sat back and assessed what my year was like and what needed to be addressed and changed in my life.  What a powerful week of self-realization.  Through self-reflection and intropsection I was able to arrive at some difficult realizations, however; it was at this time that I recognized what needed to be changed in my life.  Once I came to this realization I immediately took the necessary steps to implement the change that I was desiring to create.

So, what needed to be changed, and how was I going to go about doing this? Well, I spent that entire week in solitude and relfection and this is what has transpired since then.

Firstly, I would like to begin with my initial introduction to the Women's Place.  As some of you may already know this is a fitness centre in Kelowna, specifically meant for women. Well it was  the first week in January when I took myself along with my 250 pound frame to the facility to inquire about their services and to see what they had to offer me.

  I felt as though I had been guided to this facility and I followed the wise voice from within me.

I remember, very clearly, how nervous I felt that early evening and how ashamed I was of the weight that I had gained over the years, nine to be exact.  You see, since having my last child back in November of 2002 I continued to gain weight.  I did attempt to embrace a new lifestyle change on three separate occasions; however, each time I was unsuccessful.

I had an awakening and this is where my story began.

I remember when I first walked into the Women’s Place the first week of January 2011.  It was a new beginning for me as I had spent the last week of December reassessing my  previous year acknowledging to myself that I needed to do something drastically different if I was going to see or even achieve the lifestyle results I was hoping and longing for.  I was searching for change, but was not exactly sure what this looked like.  

I utilized a free weekly offer to try out the gym at the Women’s Place. During my weekly experience I had noticed the advertisement for the Fit ’N’ Fab competition.  I wasn’t sure if the Women’s Place was for me? Regardless, something drew me to the Women’s Place and I was committed to remaining open-minded.  During my trial week I inquired about the Fit ‘N’ Fab program. I reviewed all the information about the program and then registered myself for the Fit ‘N’ Fab, 8 week, program. I was 100% completely committed, but not sure of what to expect. I knew that this was exactly what I needed to jump start the change I was seeking to see and wanted so desperately in my life. 

This program was something like the biggest loser.  There were three teams of 10 women and we met once a week as a team.  We were provided with a trainer, weekly exercises and challenges.  Each team was competing against the other teams.  We were required to meet as a team once a week, attend the gym by ourselves at least three other days in the week and at the end of each week we were given challenges to see what the teams and the women from these teams could endure.  These challenges were a real test of fitness level.  We were tested for agility, flexibility, strength and endurance.

WOW, what a huge challenge it was for myself and for the other women!

During the first meeting with my trainer, Megan; it had hit me that I was finally taking the reins to honour myself after many years of struggling with my weight. 

 I remember saying to Megan that this year is for me and that I will do whatever it takes to create the change that I so desire to see.  This was my commitment.

 I am finally taking the steps to implement change. I for the first time in a very long time felt supported, determined, focused and ready to embrace this fitness and the Fit ‘N’ Fab challenge.    This program challenged me in every way possible, but with the encouragement and support I knew I could handle the expectations of the program. I showed up for my self everyday and I put forth my absolute best effort each visit I had at the gym.  I remember very clearly the emotions that I was feeling every time I successfully completed some great momentous challenge.  It was so empowering learning again through new experiences that I could do anything as long as I put my mind to it and was willing to try. 

I started the program with the long term goal to lose 100 pounds, but with the short term goal to lose 20 pounds for the purpose of the Fit ‘N’ Fab program.  Megan took my weight and measurements before the program started.  I committed myself to the program completely and with the support offered by staff, my team, and my trainer, Megan, I was seeing consistent results every weekly weigh in. 

 During the Fit ‘N’ Fab experience I lost 21.5 pounds and 371/4 inches. I have learned more from this experience in 8 weeks than I have learned in my lifetime about fitness. To have the results that I do is far beyond what I ever expected; a real dream come true.  I owe a gratitude of thanks to the Women’s Place trainers, their dietician, my team and the other two teams.  I strongly believe that all the teams are winners as everyone stayed the course and honoured themselves with the greatest gifts of all, commitment, determination,  perseverance, focus, patience, support and self love.  In essence, it was the camaraderie of everyone involved that made all the difference.

 I  remain 100% committed to this journey that I embarked on 29 weeks ago. To date I have lost 60 pounds and my long term goal is to lose 40 more pounds before the year’s end.  I could never have done this alone without the support of other women with the same desire and goals or without my dynamite trainer Megan. The Women’s Place has given me all the necessary tools and support to kick start and endure the journey back to reclaiming the vibrant Debbie I have always been; phyisically fit and healthy.

  Thank-you to the Women's Place for the knowledge, the lessons, and the challenges that helped me to embrace the change that was so necessary and vital for me to move forward with reclaiming myself.  I will never forget  the Fit ‘N’ Fab experience and all the support I had helping me to be successful with my weight goals and lifestyle change. 

 I am looking forward to 2012’s Fit ‘N’ Fab and to working with the experienced trainers who were insurmountable in helping myself and 29 other women to achieve their fitness goals.  If you have had a difficult time with your weight or seeking a lifestyle change I highly recommend the Fit ‘N’ Fab challenge or other programs that the Women’s Place has to offer. 

See my before and after pictures below.

This picture was taken the very first day of the Fit 'N' Fab.  I am 250 pounds here.

This picture was also taken the first day of the Fit 'N' Fab starting.  I was 250 pounds here.

The pictures I am going to post now show me at my new weight loss of  228.5 pounds.  I had lost 21.5 pounds and 37/4 inches off my body.

This is the after picture taken at the end of the Fit' N' Fab competition.  I am 228.5 pounds in this picture.

This is the after picture taken at the end of the Fit' N' Fab competition.  I am 228.5 pounds in this picture.

Approximately, 12 weeks after the competition I was weighed and measured again.  I lost 12.5 more inches off my body and 20 more pounds.  See the pictures that follow.

This picture was taken, approximately, 12 weeks after the competition ended.  I am 206.5 pounds here.  I had lost another 12.5 inches.

This picture was taken, approximately, 12 weeks after the competition ended.  I am 206.5 pounds here.  I had lost another 12.5 inches

This is me now at 60 pound weight loss.  I am now 188.9 pounds with the goal to lose 40 more before the year end.

This is me now at 60 pound weight loss.  I am now 188.9 pounds with the goal to lose 40 more before the year end.

Something very important that I negated to share in the above story; I won the Fit 'N' Fab competition and received a free yearly memebrship to the Women's Place Gym.  I have continued with my lifestyle journey and have now lost a total of 60 pounds.  I have 40 more pounds to shed before reaching my long term goal of losing 100 pounds. I am feeling like a brand new person who has regained control over her life through being focused, disciplined, determined, perseverant and so willing to do whatever it took to reclaim myself once again.

Stay tuned as there is more to come.