I love having a coach! She is saving my life. 

This is her before and after picture.  She lost 83 lbs on this program and has kept it off for the last year and a half. 

Last week I had to travel out of town 3 days in a row for my job. At the end of the three days I had an achy leg and was so exhausted. I hadn't slept well etc. etc.. But I didn't really notice this. What I did notice was that food was calling me. I kept hobbling into the kitchen and finding a “healthy snack” Which started adding up, and I finally called my coach. She reviewed what I was doing and pointed out that I was not craving carbs..... I was craving energy. Her advise: “Go take a nap” Which I did., I have since  payed more attention to getting the sleep I need. Ended up taking a nap the next day too....Miracle of Miracle cravings are gone and I am back on program!

I knew this principle. I have studied the Habits of Health and read about the importance of good sleep when trying to lose weight (And stay healthy) But in the moment I did not recognize the problem. I just wanted to eat....
Having a coach who was looking at the problem with more objectivity was so helpful, and I am so grateful that I have her to help me get to my goal!!  And it is so cool helping others by doing the same.

So how did I do this last week. Obviously had a couple of bad days, but over all have been on program, and feel like I am making progress. However, I don't seem to be able to get a weight. Because I can only stand on one leg, my scale gives me error messages, I will let you know as soon as I get a number... 

Still working on the goal!  

Thanks for those who are working on their goals with me as well!  We shall succeed!!!  

 

Can You Help Me Please?

Can You Help Me Please? 

It has been quite a while since I blogged. Sorry about that. 

 I have had a lot of excuses for my procrastination, but my favorite excuse, ( I have been so busy having a blast) was recently taken from me, so I decided to get back to it. Oh and of coarse: I need your help!

First let me explain.

As many of you know I have sort of a “Non” Bucket list going. (You know, Things I want to do now that I am busy living and not busy dying)

So on July 30^th I was in McCall with my sister and had the opportunity to something that was extremely important to me. WATER SKI! I loved skiing as a kid, but the last time I tried I couldn't pull my weight out of the water, I blamed it on carpel tunnel for years, but we all know the real reason. So I was anxious to try again without 120 lbs I have shed. I had visions of skiing across the lake, tears of joy streaming down my face; but instead I was left bobbing in the water, crying in pain. I had hyper-extended my knee, resulting in a lateral fracture of the tibial plateau with compression...

Long story short, I had surgery last Thursday, and now have at least 8more weeks of recovery. The first of which has been rough at best. That said: On to the positive!

Eight weeks isn't that long, right? Sigh.....

And yes I am sitting on my bum......

Stuck in my house.....struggling even to get to the restroom...

Oh wait...I said on to the positive...

GOALS!

 That’s what this is going to be about! Eight weeks of glorious growth! (and shrinking)

After all, I am going to be challenged anyway! Might as well build some heart muscle...both physical and emotional!

So I have set some SMART goals: (This is a great technique if you are not familiar with the acronym it means : Specific --- Measurable--- Achievable---Realistic---Time oriented ) I have used this concept before, but have really honed this type of goal since working the Habits of Health. (Education side of my weight loss program)

The help I need.

But since this is already going to be a challenging time I am asking for more help. [I know, I know, I am already the queen of needy!]  But what I am asking is simple accountability. I need you my friends to simply know what one of my goals is and hold me to the actions and behaviors I will need to adhere to,in order to reach it. Also if you are interested, I would love to have anyone join me with their own 8 week goals and we can reach together! If it is weigh loss related check out my website behealthywithkaren.net  [Yes,I know that was shameless] 

Anyway, I now have my right arm raised and am committing to posting my progress here weekly...I promise!

So here goes:

 The Goal!

Lose 20 lbs more in these 8 weeks and reduce my flags (upper arms) by at least an inch.

This is a hefty goal, being off my feet but I am confident I can do it if I stay totally on program, 

       Oh! and I found an upper body only cardio workout, that will help with both of these goals.check it out if you have a broken leg too:  http://www.youtube.com/watch?v=LtrciwU4Fbo&playnext=1&list=PL280FB4270D0E4F35&feature=results_main

I have also set other goals, including some serious reading and education goals, and I am committing to finally getting that Health Coach Certification completed! I'll let you know how that is going too!

Thanks for all the love and support I have already received by the way! I love you all!

Karen

Eat your Veggies!

One of the best gifts and biggest surprises I received from doing this program is my new found enjoyment of food!

That's right. I like food more! I need it less---- but I like it more.

I am not referring to the foods I used to use to squelch emotions, I am referring to those wonderful foods that Heavenly Father has presented in abundance to nourish and energize us.

Okay, I will admit it for all of my crazy...binge eating, sneaking tastes..etc. I have been pretty picky.

But what I have learned as my pallet has been cleansed, is that the taste of healthy vegetables and lean meats is amazingly good.

I have watched my families taste change as well.

For instance: Jacob wanted lots of Brussels sprouts and “a really good salad” with his birthday dinner!!! That’s right! brussel sprouts! How cool is that?!

Speaking of that change, People have asked how I do the program with my family. Well I serve lean and green dinners. I started out trying to just modify what we were already having, but I rarely do this anymore. I will once in a while, but not often. They have granola and cereal for breakfast, bread and tortilla's available for lunches. They also get plenty of junk food and “treats” from outside sources. Believe me there is no shortage of sugar, fats or simple carbs in their lives. So if dinner is healthy lean and green, they will not suffer. And guess what. They actually like real food more as well. Also they are eating more fruits and veggies through out the day....crazy. Who'd of though?

I'll admit this has not been an instant or even quick change. It has been gradual. As we have incorporated this simple healthy habit into life, we have watched the unhealthy habits start to fade away........

But not these guys! 

Try this recipe: Its great!

Balsamic Chicken Salad

Yield	Servings
Prep time	5 minutes
Tags	Green

Description

Balsamic goodness.

Ingredients

1⁄4	c	Balsamic Vinegar (Get the good stuff; 20 calories)
1	T	Horseradish (Koops horseradish mustard; 0 calories)
1	t	Garlic (crushed; 0 calories)
2	t	Splenda (< 5 calories)
2	T	Water

Instructions

Whisk to blend. Toss with warm roasted shredded chicken breast and put on top of salad made with cucumbers, tomatoes, radishes and green onions. Drizzle "a little" more dressing over top.

"DO THE THINGS YOU THINK YOU CANNOT DO"

Is there something you know to be impossible? What is it?  

I know what I have believed to be impossible. I could list all the things I can not do, but that would be a waste of time. Besides, it would also be a lie, because I have recently started doing those things .

DO THE THINGS YOU THINK YOU CANNOT DO! 

 Elenor Roosevelt

So what kinds of impossible things have I done? In my previous post I wrote about climbing my little mountain. I believed that to be impossible even while I was doing it. Maybe even more so. I have finally lost weight and started being sane about food! And sometimes I still believe that to be impossible. And the other day I called someone I don't know personally, but have admired from afar, and simply asked for inspiration! (which by the way I got!)

/

How can you change the way you think? One baby step at a time.

So What do you think you can not do?

Well, as our friends at Nike would say. Just do it!

I Conquered the Mountain

One of my goals last year was to hike to the top of Roxyanne.  Well today, I finally did it.  My daughter is here visiting and has been working out with me and her mother in law Lisa. She has been helping me set up a great exercise program.  Today she called and said lets climb Roxyanne!  Sort of seemed like a big deal to me and to be honest I have been procrastinating that little milestone of my journey.
 I like to tell my kids that hard is not a synonym with bad.  Today "hard" was a synonym with "wonderful". (Well at least now that I ran the hot water heater dry and took an ibuprofen)

It feels so good to do physical things. 

I am grateful she suggested it.  It was really quite difficult and I might not have made it if she wasn't there to push. But I did!  Not really sure why I haven't done these kinds of things more through out my life. 
So if you are like me and have a tendency to avoid hard stuff.

Pick one hard thing and do it today. It will be totally worth it!

 

Resolutions, Goals, and Circumstances.

Happy New Year! 

I was going over my goals that I set for 2011.

In the past I have done this and it is usually discouraging, but I say to myself, next year I will improve.....

So 2011 was not perfect by any means, but for the most part I achieved my goals.  stayed the coarse on resolutions... (by the way, I did not start these on January 1) And am learning to rise above circumstance. 

I resolved last November (2009) to give up caffeinated soda.

           I haven't had a drop since.

I set a goal to read the Old Testament:

           Done

I set a goal to lose 100 pounds and get off  blood sugar meds.

           Done:  (and my Blood sugar is a healthy 80-90)

Circumstances have not always been convenient.    I have had to take some long drives, when I was very tired.  Man oh Man would I have loved to have been sipping on a Diet Dr Pepper. And most of these trips were alone.  No one would have even known.  But I stayed the course, and feel that Heavenly Father sent his angels to keep me safe and alert.
Other times I have used Circumstances to excuse bad behavior.   (Wedding, Thanksgiving, Christmas, travel etc. are all great excuses to overeat)
But over all it was a great year.

 So for 2012  Here are a few of my goals and resolutions. 

To reach my goal weight of 145.
         By Summer
To compete in at least one  5k/10k walk run.
To climb a rock climbing wall tower.

To finish the New Testament and the Book of Mormon
 I resolve to stay cafeine free.
To continue to try and be a better wife, mother, friend, sister, GRANDMA.
Of coarse I can not dictate circumstance.  I know that life will happen.

 I have a new quote on my board that has made me think twice about how I behave.

"Circumstance does not make the man; it reveals him to himself"  James Allen

So consider the resolutions, goals and circumstances of your life..... Where are you now?  Where do you want to be? Do your Circumstance control that?  

This year I resolve to not be controlled by circumstance.  





 

Not waiting for a New Year, Today is a New Day! Right now is a new Minute!

It has been so fun to celebrate Christmas with this new found energy.  I have cooked and cleaned and shopped and wrapped pretty much the same as every year, but have not gotten as tired and cranky as usual.  It was a joy to participate in our little service projects, and have the strength to actually help.  I can not wait to see what it will be like next year! 
 But I will have to admit the holidays have been hard.  I have not stayed on the program very well. I have had good days and bad, but today is the day I start fresh again. This is a great principle I have learned this last year.  Starting over.  Whether it a slip up as small as a nibble or conscious decision to eat a large Christmas dinner complete with pie.  Now is the time to begin again.  I know lots of people wait for the New Year.  And that is fine.  But for me it is mentally better to start now.  No matter how many nows there are.
So anyone else want to start now?  No matter the goal, lets do it!