Dear Julie,
Last week I watched the finale to the show "Biggest Loser". I was so inspired to take control of my own body again. I weigh as much as some of the contestants starting weights were. I feel so lost and not sure where to start. I just know I am ready. Help, please!
A Hot Mama Ready to Change
Dear Hot Mama Ready to Change,
First, Congratulations of being Ready to Change. You can do it! It is always good to consult your physician before starting any weight loss or exercise program. They will let you know if you body can handle it. They will be there to monitor you along the way. If you are on medications now weight loss and exercise could change how that medicine effects you. So please go speak with your physician first. They will be very encouraging for you!
If you physician said it is OK for you to start changing your lifestyle then read on.
A Hot Mama Reality Check - Keep this in mind - The weight the contestants lost each week on the Biggest Loser will not come off as quickly for those of us at home that it did for those on the ranch. Such rapid weight loss can be extremely dangerous in an uncontrolled environment.
Let me tell you a little about my history. I used to own a fitness center in a small town. I loved being there. I was a certified personal trainer. Well after two years of putting in 70-90 hours a week and missing out on things with my boys I decided the right decision would be to sell. So I did. I needed to be around more for my boys as they were reaching the age of getting involved more with sports and activities. The first year after I left the fitness center I gained 40 lbs. I wasn't able to work out every day and I was snacking more. As a Personal Trainer I knew better. I started to have low self-esteem issues. Then one day I told myself enough was enough and started making changes for myself.
Here is what I did (do) and here is what I tell my friends that are looking for some encouragement.
First weight is just a number. I mean it is a number I would love to lower, but that isn't the most important thing to me. Repeat this to yourself every day, "It is just a number."
Take a before picture of yourself. I know that is hard but you need to see where you have come and then take a picture each month of where you are at. You will notice the difference. Also go shopping and buy something that you love or always wanted to wear (make sure it is a couple of sizes smaller than you are now). Hang that somewhere so you can see if everyday as a goal for yourself. Before you know it you will be showing off it in as any Hot Mama would.
I tell everyone to start a log. You might as well grab a notebook because you will be keeping quite a log. One section of the notebook will be your food log. Write down everything you eat and drink. Even if it is a bite of your husband's candy bar. Write it down.
Next start a weight log. Weigh yourself everyday at the same time wearing the same thing. So to make it easy, if you shower every morning then that would be the perfect time.
Third - measure yourself. Take a flexible tape measure and measure each arm, chest, waist, each thigh, and each calf. You will want to measure yourself every week. These are the numbers I love to watch. As I start learning to eat more balanced and healthier meals along with working out. I love to watch my clothes fit a little looser every week.
Now you don't want to diet to the extreme. Those diets will usually result in failure. Cutting out bread or carbs or eating just grapefruit will cause you to fail. Your body will crave things and then you will be more likely to cheat. Eat the things you love but in smaller quantities. Eat a balanced diet. I get asked what if you don't have a scale or know how much a serving is. I tell them to use their fist for measurement. If the stack of mashed potatoes are on your plate a serving would be equivalent to the size of your fist. Now you should only do this if you are eating out. If you are home then go ahead read the labels, learn what serving sizes are. Weigh your foods. Just remember to make sure you have a balanced meal. Also eating 5 or 6 smaller meals a day will help with those snacking hours. Instead of eating a large meal before you go to bed keep it lite and simple. Don't skip breakfast. Grab a granola bar or something to get your body working in the morning. Skipping and just drinking a cup of coffee will not work.
As far as workouts go. Fit one in whenever you can. If you are at work behind a desk all day. Try this. Calf raises at your desk. Where ankle weights part of the day if you have long pants on. Take the stairs - try skipping every other step. Go for a walk at lunch. Get up and move. If you are stay-at-home hot mama with a toddler then take them on walks, go outside and physically play with them. If you show them now how to be active then they will learn at a young age to stay active.
Another hot mama fitness tip - don't do the same routine every day. Mix it up. Give your muscles some confusion. Plus it is great to alternate days cardio then weight training then cardio. Just have fun. Get a friend to do it with you. Encourage each other.
Remember you will have weeks where the weight doesn't move on the scale. We all have weeks where we seem to be at a stand-still. Don't give up. Your next week will be big. Just read your log and see where you need to improve. Search the internet for fun workouts (try fitness.com, self.com, prevention.com, etc). Smile and be proud of who you are on the inside. You are one Hot Mama! Show it!
Email her at julie@makemeahotmama.com
