Happy Monday everyone!
Weekends just go by too fast, don’t they??
Im sharing with you today the foods I ate yesterday, and then going into my next project and what it means to me by putting myself out there.
Breakfast, along with the usual coffee, was 1 whole egg + egg white scramble (I added in spinach) and a side of sliced strawberries.
Went to church with Dad and enjoyed a great service of praise, and a wonderful sermon from our pastor.
Came home for lunch and heated up another chicken burger I placed on top of spinach, and had a side of sweet potato. I’ve been loving this combo lately and has been one of my meals the last few days. I’ll be switching things up this week.
I worked on some blogging, put together clients’ workout, worked on my new project, and took a break for some coffee + a banana with almond butter.
While I enjoyed my coffee, dad and I watched Men in Black on Netflix. It was my first time ever seeing it and I loved it! I’ll have to catch the second one now.
I didnt know what I wanted for dinner, do I threw some veggies and quinoa together in a bowl. It was good, but a couple hours later I was hungry again, so I got one of the Costco versions of the Quest bar before headed to bed.
The new project I am working on is getting back into YouTube videos! Last year I tried my hand at a few videos, and while I was enjoying it, part of me felt awkward and a little scared putting myself out there like that.
It’s one thing to write blog posts for you guys, but it’s a whole other world when it comes to videos and vlogs.
I am nervous + scared, but super excited to try videos out again to provide more content for you guys. I will share videos on my blog, depending on what they are, but I won’t post every video on here (you will have to go visit my YouTube channel!) 😀
I plan on keeping my healthy lifestyle thing going, but with my videos, I will doing some random + fun ones, and even some “day in the life” videos.
Putting yourself out there with something you are passionate about can be an exciting + exhilarating, but also scary, uncomfortable, and even nerve wracking.
Someone important to me told me it’s good to do things that make you uncomfortable. It’s like conquering an obstacle and coming out better as a person after it. 😀
I sure have faced my obstacles, and I can say that what I’ve been through has allowed me to come out stronger, happier, and better as a person. Why not strive to keep that going?
emichelefit will be my YouTube channel name. I plan on getting my first video together it upload by the middle of the week. So, be looking out for that!
Thank you for stopping by today on the blog.
Today is going to be a more serious post, but one I have been wanting to do for quite some time now.
For most of those reading who know me, you may know I went through an eating disorder around my middle school years, but many don’t know the details of the story or what I have had to deal or struggle with since then.
February is National Eating Disorder Awareness Month, and it is near and dear to my heart.
Let’s rewind back to my childhood years for a quick summary.
As a child, I dabbled in sports here and there, but I loved to do things outside: ride my bike, jump on my trampoline, and even ride my horse that I once had. My dad and I would shoot a basketball around or throw a softball around.
The years of elementary school where I was on the chubbier side was attributed more to what I ate. I didn’t like many vegetables (only if it was the green beans my Granny and Papa grew in their garden), and I remember a lot of Kid Cuisine frozen meals and pasta with butter on it. What I don’t remember is a variety of nutritious foods.
Around the end of my 6th grade year, my best friend and I decided we would start making some healthier choices to lose some of our baby weight. We had both made the junior high volleyball team and transitioning to a sports team and going into 7th grade was a BIG thing to us.
We slowly started having salad with our school chicken nuggets, drank more water, and chose baked chips over regular ones. Between that and the start of volleyball, we ended up losing some of that baby weight we talked about wanting to lose.
The only thing was, while my best friend stayed at a good place, I didn’t. I kept going because I wasn’t happy or satisfied with what I saw in the mirror.
(The speck on my arm is a dust speck from wher I scanned the pictures in)
We start 7th grade…different class schedule, new building, and volleyball practices after school each day. Everything was great, but in my mind I was going to do everything I could to look my best, and in those days, “best” was if I could be as skinny as I could possibly be.
(My 13th birthday party)
I know people knew I had lost weight and really slimmed up, and for anyone who told me I looked good, I saw it as my sign to keep going. I began to eat less and less foods. For me at that point, it was more about how much can I NOT eat, as opposed to healthier food choices or having enough food to fuel me.
I wasn’t fueling my body properly, and I was definitely not fueling it enough. I begin to feel tired and exhausted the whole day at school, I refused to eat much at lunch…if I even ate anything, and most days I would end up throwing out/away what I may have brought so it would look like I ate it or nobody suspected much.
I wasn’t fooling anyone though. Even though most people didn’t come up to me and say anything, I know (and could tell) people were starting to get worried. Mom and Dad could tell what was happening and I had to do weekly weigh ins in front of my Dad. They told me that If I dropped below 90 I would be going to a doctor/therapist.
(Look at my arms!! It saddens me)
(This was after a piano recital. I look very skeletal.)
Even though I didn’t want to go to a doctor, I still kept doing what I was doing. Exercising lots and barely eating.
(Both of these are from an Easter Sunday. At my lowest point here.)
At 5’4”, I had hit my lowest weight of 87 pounds, and mom and dad said enough is enough. I was at risk for admission into a hospital with fear of a feeding tube down my throat.
That was my ultimate wake up call for how I was becoming. The last thing I wanted was someone forcing me to eat. When you have Anorexia and you hear that voice in your head telling you day in and day out to not eat because you’re ugly and fat (even though I wasn’t), the last thing you want is being force fed.
I went to see a doctor and ended up going to see a therapist after that. I will be honest and say I wasn’t a fan of it. I didn’t want to be there and I still had a hard time accepting the fact that what I was doing was unhealthy…both physically and mentally, but I went through with it for a couple of reasons:
1.I was made to and I just wanted it over.
2.Deep down I knew what I was doing was wrong.
After going through therapy sessions and starting on my recovery journey, I started high school at a higher and healthier weight. I was still unhappy with how I looked and the Anorexia thoughts were still there nice and strong. I fell back into a lot of the same habits/mindsets, but slowly started learning what foods were good to fuel me.
I had also found my love for tennis at this time, and after taking lessons and getting on the high school team, I was starting to get at a better place when it came to my body. I knew I had to eat enough to fuel my body for this sport that I fell in love with.
Most of my high school years were great, because I had gotten at a healthier place, and even though I had serious body image issues, I never starved myself like I did in junior high. I knew that was what I didn’t need in my life. I had friends, a great sport I did fairly well in, and a good youth group I was in too.
An eating disorder, no matter which one someone has, takes a toll on your body…and not just physically, but mentally.
Imagine thinking about what you were going to not eat, how you could trick people into thinking you had eaten, and when your next workout was…ALL. DAY. LONG.
That was me. I could turn my focus on my school work, but for 95% of my day, I was thinking about what to eat, what to not eat, how I could tell certain people that I wasn’t hungry or had already eaten. I particularly remember thinking that if I had over 100 calories at lunch, I would skip a snack or skip breakfast the next day.
Isn’t that ridiculous?? That’s what it was like for me. I am so blessed and thankful I never got into that pit as deep as I did in junior high.
Little did I know how I would still struggle with the after effects for years to come….
We are not even one week into 2018 and I am already so sick + tired of seeing all of these diet + weight loss ads being advertised.
Yes, a lot of people have goals at the first of the year to lose weight, tone up, or just be healthier; but with all of these companies promising you quick weight loss if you eat this, count this, or buy their product, it’s no wonder people get confused and/or fall off the bandwagon shortly into the year.
(Strawberry smoothie from Neighborhood Brew, off Valleydale)
I’ve fallen into diet traps before in my lifetime, researching different approaches, eliminating certain foods, and of course, calorie counting. All of these got me in bad places and was NOT good for my health, both physically and mentally.
Our bodies are incredible machines. I mean, God made us, how could they not be?
Food is fuel to our bodies. We need it not only for energy, but for our bodies even to be able to function. We must feed our organs too! Food is also meant to be enjoyed.
(Buffalo Wild Wings: Wings + bacon cheese fries)
It is important we have a balance of exercise, feeding our bodies nutritious food, but also feeding our bodies food for pleasure. It can confuse our minds if we fall into all of these diet traps. I am practicing every day to follow more of this healthy balanced, intuitive eating lifestyle, and each day with each step forward, I am finding it more freeing.
(night time cereal combo of Vanilla Chex + Fruit Loops)
So, why do diets NOT work?
I’m here to give you 3 reasons why.
1.Diets essentially slow down the process of losing weight.
But, wait! Aren’t diets supposed to help us lose weight faster? NO. When we put our bodies through any kind of “diet”, it is actually a stressor to (and on) our bodies. Our bodies tend to fight against us when we are going through something like this. That should be our first clue! Extreme dieting, eliminating food groups, and being so restrictive is not what our bodies were made to do or be put through. Dieting just causes our stress hormones (adrenaline + cortisol) to increase.
So, all this time you were thinking going on a diet would relieve some stress? Think again.
(Salad I put together with leftover chicken tenders + orange pieces)
2.They usually don’t work long term/Aren’t always sustainable.
If someone goes on a diet to lose “X” amount of pounds, and they had to eliminate a food group, be restrictive, sacrifice going out with friends + family, and maybe even had a to take a certain company’s product, what happens when this person reaches their goals?
Are they going to continue to miss out on enjoying dinner out with family + friends? Are they willing to continue to pay for the product or eliminate a certain food group the rest of their life?
Realistically, it doesn’t always work.
In many cases, people end up gaining weight back after reaching their goal and getting off the diet, but their happiness may be through the roof if they are able to enjoy things they missed out on before.
Of course, I say everything in moderation, but we must also consider our happiness. Want to enjoy a date night with your significant other and enjoy a good meal + dessert? Go for it!
A lot of this falls under intuitive eating, which I will talk more abut in future posts. All in all, think about going through a particular “diet” for the rest of your life. I’m sorry, but I don’t want that for my life!
(Panera Bread: Side salad, Butternut squash soup, and baguette)
3.Diets usually are NO FUN!
Let’s be real…when has a “diet” ever been rainbows + unicorns? NEVER. There may be some excitement in the beginning, because, hey…I have goals and I want to reach them…but soon that dies off when you are craving a piece of bread, a glass of milk, or even a piece of chocolate. Nine times out of ten, when you eliminate something and tell yourself you aren’t allowed to have it, the cravings for that will only get stronger and stronger. So much strong, that you just might give in, ruin your “diet”, you get down + frustrated with yourself, and you feel you have to start over.
Who wants to live like that?
I used to think I ruined things if I gave in to eating something that I truly wanted. I no longer want to be like that. It DID stress me out, I got frustrated with myself, and it’s not worth it. If you want a food, it should be enjoyed!!
Having a balanced lifestyle of both healthy + nutritious foods, and those foods that give us pleasure, is what it’s about. I am 4 year out from 30 (oh lawd) and I am at the point where I want to give my body the nutritious food it needs to function, but also enjoy foods I love, try new things, and NOT be stressed about it.
(Ice cream of all kinds is good. I have always enjoyed Arctic Zero for a healthier option)
So before you sign up for this “diet” or buy this product, think twice about long term and your happiness and health.
If you need someone to guide you through it, or need someone to help reach your goals without going on a diet, please contact me! I am starting this year as a health coach and I want to help you get where you want to be without falling for these gimmicks and false hopes.
Whether it is for personal training or health coaching, you can always email me at firstname.lastname@example.org.
Hello my friends and welcome back to a new post after all the Christmas happening!
I hope you all had a wonderful time with family and friends and enjoyed the Christmas season with everyone.
Now that we have experienced Christmas and it is the end of December, we start to look upon a new year and what we want to accomplish.
To me, a new year is full of excitement, new beginning, a refreshed start, and a chance to set goals for yourself.
For many people, though, their New Year’s goals (I don’t like the word resolution) may not last long throughout the year if they don’t set it the right (and healthy) way.
You must be SMART about making your goals in 2018.
What do I mean by SMART? Having SMART goals means setting yourself up for success throughout the whole year.
A SMART Goal is this:
Most people just write down their New Year’s goals on a piece of paper in list form, and while there is nothing wrong with that, a way you can be sure you stick to + are successful with those goals, is to go through each one and answer each of these questions for each letter:
S-specific: Who is Involved? What is it that I want to accomplish? Establish a time frame + pick a location. You’re “why”–purpose or benefits.
M-measurable: How much? How long/many? How will I know I have accomplished it?
A-attainable: plan your steps for this goal wisely and come up with a time frame that will allow you to carry out those steps. (How can I plan my steps?)
R-realistic: Does my goal represent an objective toward which I am willing and able to work for?
T-time bound: When? (In 6 weeks I want to…, By June I want to…..)
If you take each of your goals and follow these SMART guidelines, you are setting yourself up for success in 2018.
An example of this can be a big goal or a small goal:
Say you want to start a health + fitness journey in 2018. Using SMART:
–Specific: I want to start eating smaller portions and start working out 3 days a week at my local gym.
–Measurable: In 4 weeks I want to be consistent with walking 2-3 mornings before work, and by 3 months bump up to 4 mornings.
–Attainable: I will start with small changes in my eating and a couple days a week at the gym. My next step is to bump up my days at the gym and start eating out less. After that, I will try a group class and try new healthy recipes in the kitchen.
–Realistic: It is most important to me to be healthy so I can chase my kids around and be around when they get older. Along the way I can lose weight and become stronger and feel better each day.
–Time bound: When can I achieve this? By the end of the year I want to be on continuous journey to staying healthy and have it come naturally.
As you can see above, following these guidelines for a goal such as this can help one to be successful even after 2018 is done.
My 2018 goals look something like this:
-Read 1 book each month
-Continue to grow my blog
-Become a health coach + help others
-Gain more personal training clients
-Train for another half marathon with Matt
-Be more spontaneous! (I plan things too often)
-Be more present
-Write an ebook (for you guys!)
-Enjoy life, love every moment + everyone in it!